2014 Twin Cities Marathon Traing Cycle Recap

I am in full blown taper mode and of course, I can feel every ache and conjure up every racing demon imaginable.  I'm too tired, too old, too slow, over-trained, under-trained, dehydrated, knees suddenly start hurting, back is sore; wait, is that a cold coming on?  Surely must be bronchitis. So,  I always find it comforting to look back at my training log to stifle some of the paranoia.  Wow, did I really run 100 miles back in August in the heat in humidity?  Did I really spend an entire week-end trail running? Wait, I set a massive PR in the half!  So, after reviewing, here is what this training cycle looks like:

• 131 day running streak averaging 12.5 miles per day or 87.5 per week.  This was almost exactly what I ran last cycle
• 51 days with doubles
• 12 runs of 20 miles or more (non-doubles)
• 17:35 PR in the 5k
• Sub 37 minute 10k
• 1:21:48 PR in the half marathon
• 5:17 PR in the mile

I have run virtually injury and pain free.  I was beset with the usual amount of fatigue, which seems to get worse with each passing year.  If I cheated even a bit this year, it would be in my usual mid-week long run.  Last year I was able to log 2 or 3 solid 15 milers on Wednesday, and this year I was more likely to do 18 to 20 as part of a double.  Also, in general, a lot more doubles this year than last.  I raced more this year than last, using races as a substitute for quality training runs.  To be honest, I didn't do one MP training run during one of my weekly long runs.  

I feel ready to go and I only have to let the taper work its magic.  The A goal this year is a Moose Mug, which is under 2 hours plus my age, 2:52:59.  The B goal is a PR, so 2:54:57 and there is no C goal.

Time to Start the Weather Stalking!

Never am I so acutely tuned in to the weather forecast then the two weeks before Twin Cities Marathon.  We have been blessed to with amazing weather the last two years, and this summer in general has been very kind to us runners.  You then start to think, that's somethings got to give.  The extended forecast says 38 for a low and 53 for a high and sunny, which if calm would be an almost perfect day.  Well, I will be wearing out the refresh button over the next two weeks, agonizing over every weather detail.

The taper began for me about 30 minutes ago.  I just finished up an easy 17 miler today which capped off a cut back week of about 76 miles.  A little less than planned, but I had to scrub a recovery run early in the week.  I had a craptastic track workout on Tuesday.  The plan was to run 6x800 meters at 5k pace, but was unable to break 3 minutes on any of them.  It's almost impossible to get this old body moving at 5am.  I did redeem myself however on Saturday, running a 17:59 5k at Eden Prairie HS.  Good enough for 2nd place overall, 1st place AG and $50.00 to boot!  

Well, the mileage is in, the tune-up races are complete, it's now time for the taper do work it's magical powers!  

Happy Running!

Rick

Last Big Week is Done!

This was my last big week of the cycle and I wanted to make it count.  I was coming off a week of two races, so I thought it would be best to just concentrate on mileage for the first part of the week and avoid any chance for injury.  My half marathon effort on Sunday took a lot out of me, so I needed all of Monday, Tuesday and Wednesday to recover.  Even though I logged over 42 miles, they were all slow and easy.  Thursday I felt it was safe to throw in some work outs, so I did what I call my garbage run, which is a little bit of everything.  After a warm up, I run down Vinehill and attack every hill.  This leads me to the high school where I do 8x100 sprints, just to air things out a bit.  This is followed up by a steady tempo run on Excelsior Blvd where there is a steady uphill for about a mile.  I finish up by running up a Wild Wings, which is a very short road with about a 6 or 7% grade, which I sprint up 3 or 4 times.  It's then about 3 or 4 miles home, which I run easy.  Not the most scientific or structured work out, but I get bored with the same old routines and this helps to break things up.  I was tired on Friday and was on the fence in regards to racing Saturday.  I went to bed Friday night and did not turn on my alarm.  I told myself if I woke up with no alarm before 6 I would race, if after 6, no racing.  Well, I was up and feeling rested at 5:30, so it was off to Waconia to run the Nickel Dickle 10k.  I warmed up and lined up to race with just a few minutes to spare.  We went out fast, 3 young guys out ahead, me running with a friend and some young local cross country kid.  We hit the the split at 18:20, pretty fast, then the hills started.  The kid stuck with me and the 3 front runners began to fade.  I told the kid to get get em, and he finally heeded my advice at mile 4.  I had a good race finishing the very short course in 36:12 for a 3rd place finish overall

I will cut back this week and race one more 5k, just as a tune up.  Taper has finally arrived and I am really looking forward to resting and then getting after it on October 5th"

Happy Running!

Rick

PR Alert!

What an amazing week!  It started off with Monday's Victory 10k.  My A goal was sub 37 and I came up just a bit short with a 37:02.  Felt pretty good, probably went out a tad too fast (5:49) then lost concentration on mile 2 (6:05). I was pretty much locked in to 5:58 after the small hill on mile 3.  The remainder of the week was uneventful, in a good way.  I logged in all the miles that was on the plan, hitting over 90 miles once again for the week. I was well rested for today's City of Lakes Half Marathon and since the weather was good, I felt like I had a shot at a PR.  I normally don't race these too well.  I tend to go out too easy and treat the race as a progression run, not the best strategy, leaving a lot of time on the course.  Today was different.  I wanted to average around 6:17 pace and didn't waste any time.  I went out fast (6:17) and held that pace for the entire race.  My fastest mile was 6:07 and my slowest mile was 6:18, for me a perfectly run race.  Final time was 1:21:38, which is a 6:14 pace and a nice shiny PR!  Last mile was a second faster that the first mile.  It took me awhile, but I think I finally figured out this distance.  Haven't seen the official results yet, but I think I placed 4th in the old guy category.

Okay, only 4 weeks until Twin Cities Marathon.  I will be doing one more week of big mileage in week 15, back off slightly in week 16 with some more tune up racing, then the well-deserved taper begins in week 17.  Today's race was a nice confidence booster, showing me that I have a good shot at my goal pace of 2:52:53 on October 5th.

Happy Running!

Rick