Chasing 3 Hours: Boston Marathon Week 3/19 - 2015 Recap

Chasing 3 Hours: Boston Marathon Week 3/19 - 2015 Recap: I breezed through week 3, hitting my goal of over 65 miles for the week, and a pretty good treadmill workout on Tuesday where my final mile ...

Boston Marathon Week 3/19 - 2015 Recap

I breezed through week 3, hitting my goal of over 65 miles for the week, and a pretty good treadmill workout on Tuesday where my final mile of a 9 mile tempo was 6:20.  Best part was it felt easy.  Managed a 14 mile long run and accomplished all this with minimal napping.  Feeling poised to formally start aggressive training in early January with 70 to 90 mile weeks and plenty of quality.  I am pretty excited to get this program going to see what this old body can achieve.

Not much to report in looking back at 2015.  I was a little disappointed that I did not PR at any distance and ended my marathon consecutive PR streak at 10.  I did have some good races though, most notably my 2:55 at Twin Cities, a 37:02 at Victory 10k and a mileage total which should be around 3,100.

Goals for 2016 include a PR at Boston and I would like to run a sub 1:02 at the Twin Cities 10-mile in the fall.  Also get to look forward to entering a new age-group in June which will be interesting.  Not sure I have enough gas to PR at any other distances, but am always willing to try.

Happy New Year!

Rick

Chasing 3 Hours: Boston Marathon 2016 - Week 2/19 - The Build-Up Co...

Chasing 3 Hours: Boston Marathon 2016 - Week 2/19 - The Build-Up Co...: Week number two highlights a 60-mile week and a couple of pretty decent quality workouts.  I was happy that I made it to 60, which keeps me ...

Boston Marathon 2016 - Week 2/19 - The Build-Up Continues

Week number two highlights a 60-mile week and a couple of pretty decent quality workouts.  I was happy that I made it to 60, which keeps me on track for reaching my mileage goals in January, when the work really begins.  I felt pretty good, considering I haven't run this much since September.  I think it is safe to jump to 65 to 70 for the next week, then probably have a cutback week.

I was also quite satisfied with the quality workouts I had on Tuesday and Thursday.  Tuesday's effort was 10 miles outside on a hilly course.  It was to be a progression run with the last 3 miles being at or around 6:30 pace.  I was okay with 6:49, 6:38 and 6:30.  Hey, it was dark, windy and hilly!  Thursday I wanted a more controlled environment, so did a similar workout on the treadmill.  Much better logging a 6:38, 6:29 and 6:21.  Modest workouts yes, but this build up is gradual and if I want to get to the start line healthy, this is the only way.  If I really want to run 26.2 miles at 6:29 pace, this is what it will take.

Looking ahead to next week, I have about 65 miles planned.  Probably one quality run and add mileage by doing a medium long run in the middle of the week.

Merry Christmas Everyone!

Rick

Chasing 3 Hours: Boston Marathon 2016 - Week 1/19

Chasing 3 Hours: Boston Marathon 2016 - Week 1/19: The first build up week is in the books.  I accomplished my goal of running a modest 54 miles, which was a weekly high since last fall's...

Boston Marathon 2016 - Week 1/19

The first build up week is in the books.  I accomplished my goal of running a modest 54 miles, which was a weekly high since last fall's marathon training.  The build-up will continue through December, and plan on being into "high-mileage" territory by mid-January.

I ran everyday and posted two double-digit runs for the week.  I included very little quality, just a couple of relatively easy progression runs on Tuesday and Friday night.  The body responded well, only noticing a little fatigue and soreness today after back to back 10 and 11 mile runs.  Took it easy today, with 7 easy miles and light conditioning.

Finally felt like an official training cycle after I sat down and wrote out my plan.  Always is inspiring for me to map out the plan, strategically plotting a key long run or quality workouts or finding just the right tune-up races.  Also need to get a bit more serious about my diet and nutrition plan.  Will spend part of the day menu planning, followed by a quick trip to the grocery store.

I am very thankful for the unseasonably warm weather, allowing me to do all of my runs outside.  Looking ahead, it appears that they may be changing soon, but a few indoor track workouts are needed anyway.

Looking forward to week two.  Goals are to run 60 miles, a 12-mile long run and a tempo run with 3 miles at "A" goal marathon pace.

Happy Running!
Rick

Chasing 3 Hours: Boston Build-up Begins Now!

Chasing 3 Hours: Boston Build-up Begins Now!: After some time away, it's time to get serious about running again.  We are about 19 weeks out from Boston and it time to start, if not ...

Boston Build-up Begins Now!

After some time away, it's time to get serious about running again.  We are about 19 weeks out from Boston and it time to start, if not an official traing plan, at least the mileage build up.  I've been running about 40 miles per week since Twin Cities, so the build up to 80 and 90 mile weeks will need to be smart and gradual.  I have never planned a mileage build up in December before and it certainly will have its challenges.  The weather, the holidays and busy work schedule all wll have to be dealt with, but I feel up for the challenge.

The build up will look something like this:

Week of December 7th.    50 miles

Week of December 14th.   60 miles

Week of December 21st.   65 miles

Week of December 28th.   70 miles

That leaves January to get up to 80 miles per week and maybe even hit 90 if the body feels good.  Also there is a half marathon in Janaury that I can use a good fitness test.  Should be interesting.

Also, I have entered the world of heart rate training.  I got myself and early Christmas present, a Garmin 225.  I have always wanted to experiment with heart rate training, but never wanted to mess around with wearing a chest strap.  The 225 detects your heart rate from your wrist, so no chest strap. Pretty excited about the watch and also pretty excited about the results.  On my run today, I pushed pretty hard and I couldn't get my heart rate out of "easy."  It felt hard, but according to my heart rate, no problem.

Let's get started!

Chasing 3 Hours: A Little Bit of Everything this Week

Chasing 3 Hours: A Little Bit of Everything this Wwek: Had a pretty decent running week.  I finally managed to break the 40 mile barrier for the first time since Twin Cities.  Now forty is no big...

A Little Bit of Everything this Week

Had a pretty decent running week.  I finally managed to break the 40 mile barrier for the first time since Twin Cities.  Now forty is no big deal, but I did manage some quality as well.  Tuesday night was a fairly aggressive tempo run, where I managed to get down in the low 6:30's for a few miles.  Wednesday night I had the Williston crew do a mile time trial, just as a measure to gauge their fitness before we begin training for the Meet of the Miles in January.  They convinced me to do one as well and I was  happy with my 5:28.  Well, it's along way from 5:00, but I am thinking a goal of 5:15 is aggressive enough.  I wasn't done yet.  I finished off the racing season by doing Rocky's Run at the U of M Golf Course, finishing the 6k in 24:41.  It's a tough course and we had lot of wind today, which made it extra challenging.  As usual, I went out too fast, (6:10 for the first mile) and paid for it the rest of the course, running the next miles in 6:35 and 6:40.  Tried to find another gear for the last 200 yards, but there was nothing there. I may still do a Turkey Trot, but that should it do it for the year.  Now it's just a slow, easy and gradual build up of mileage to January when I will start my Boston training.  Can't wait.

Happy Running,
Rick

Chasing 3 Hours: Inspiration Strikes!

Chasing 3 Hours: Inspiration Strikes!: Well, it finally happened!  After very little running since October 4th, stepping away from my blog and barely thinking out running, inspira...

Inspiration Strikes!

Well, it finally happened!  After very little running since October 4th, stepping away from my blog and barely thinking out running, inspiration happened!  I was thinking that I may have needed some more time than usual away from the rigors of running, but all it took was some time well spent yesterday afternoon.  My daughter invited me to watch some of her friends run in the MIAC Cross-Country Championships at Como Park.  I was ambivalent, as I had a lot to do and let's face it, the weather was far from stellar yesterday.  I am so glad I went; it's been ages since I went to a race as a spectator, and this was a wonderful event.  Hundreds of young female runners, grimacing, fighting, pushing, struggling through cold, swampy, windy and muddy conditions to finish the 6K course.  Then it was the guys turn, same determination and fight, even had 6 runners go down at the start in the standing water of Como Park Golf Course, causing a false start.  Saw a few runners hurl, many in obvious pain, saw snot covered faces, and lots of muddy legs.  It was fantastic.  I have never wanted to run so badly in all my life.  Wished I could have joined them, but yeah, that would have been weird!

I will get my turn next week at Rocky's Run at the U of M Golf Course, however.  I think this will be my 7th time running this event.  I missed it last year.  It's a cross country race to raise money for the Women's U of M CC team.  So, next Sunday it will be my turn to be grimacing.  Can't wait.

Happy Running!
Rick

Chasing 3 Hours: Time to Shake Things Up

Chasing 3 Hours: Time to Shake Things Up: I had a good run of setting marathon PR's.  Last Sunday's 2:55:12 ended a streak of 10 consecutive PR's, going back to 2009.  No...

Time to Shake Things Up

I had a good run of setting marathon PR's.  Last Sunday's 2:55:12 ended a streak of 10 consecutive PR's, going back to 2009.  Now granted, the streak started with 3 epic meltdowns, when my quest for sub 3 was in its infancy, but they are all PR's nonetheless. The time progression looks like this: 3:58, 3:47, 3:29, 3:17, 3:12, 3:02, 2:58, 2:56, 2:54:59 and 2:53:59.  Now, lets  start by saying, that I don't think the end of my marathon PR's is over, it might be close, but it ain't over.  However, there are are a few factors in the coming year that will change my usual pattern from the past few years.

First, I will be racing a spring marathon.  I have limited myself over the past few years to one marathon per year, and that has been Twin Cities.  Because I am racing Boston this year, I may take a one year break from Twin Cities.

Second, in June, I enter a new age group.  Don't get me wrong, the 55 to 59 bracket is still crazy competitive, but if I can maintain my fitness and stay healthy, I can do some AG placing in some of the shorter stuff.

Lastly, despite a pretty good marathon last week, my legs feel dead and mentally I am not where I want to be.  Being stuck in a rut is no fun and this is supposed to fun, right?  Definitely feels like time to blow up the old way of doing things. In fact, I feel better already!

So the new pattern will look something like this.  I plan on only "running when I feel like it" in October. November and December will be a light mileage buildup with some mile specific training, to ready myself for the Meet of the Miles.  January to April will be Boston Marathon training cycle followed by a couple of months of easy running.  Probably do the traditional USATF and Grand Prix races with my fall goal race being the TC 10-mile.

So, the focus will be Boston in the spring, followed by a training approach which will focus less on high mileage/endurance and more towards overall fitness.  Work on strength and speed.  Honestly, I think I have maxed out the endurance side, and I have no interest in becoming an Ultra guy.

Anyway, I've been enjoying the time off and as I rest and feel rejuvenated, I get more excited about what lies ahead.

Happy Running!
Rick

Chasing 3 Hours: Elusive Moose Mug!

Chasing 3 Hours: Elusive Moose Mug!: It should have been easy, right?  I was another year older, so all I had to do was run the exact same time I ran last year.  Last year, I fi...

Elusive Moose Mug!

It should have been easy, right?  I was another year older, so all I had to do was run the exact same time I ran last year.  Last year, I figured I went out too fast, hitting the half at 1:25:40.  My plan this year was to go out more conservatively and have a stronger finish.  All was going according to plan, as I hit the half at 1:26:26.  In fact, I spent most of the first 13.1 miles, pulling in the reins, holding back and waiting to mile 21 to 22 when I would put the hammer down.  Miles 14 to 20 were all under goal pace of 6:38, so I was feeling pretty confident.  The hills start at 21, and I managed them pretty well.  The problem began at the end of the big hills; my hamstrings, both of them started given me trouble all along Summit Avenue, leaving me with no hammer.  The last 6 miles were a disappointing 6:45, 6:55, 6:55, 6:43, 6:41 and 6:52.  Final time 2:55:13, 1:13 short of a Moose Mug!  This darn Moose Mug is turning out to be more elusive than the goal of sub-3!

So, time to rest up, take a break, rejuvenate and look ahead for redemption at Boston in 2016!

Chasing 3 Hours: Was this Cycle Enough?

Chasing 3 Hours: Was this Cycle Enough?: It is taper time.  And with it comes the taper madness.  Every ache and pain is readily apparent.  You are running less, but feeling more ti...

Was this Cycle Enough?

It is taper time.  And with it comes the taper madness.  Every ache and pain is readily apparent.  You are running less, but feeling more tired than ever.  Every sniffle is surely pneumonia.  If you are not careful, you can actually convince yourself that that half marathon you ran in a few weeks ago, in a pretty speedy time, didn't really happen!  Let's calm down and review the cycle and trust your training.

Reality is, I ran less miles than previous cycles.  How much less?  About 6 miles per week on average.  Am I concerned about that?  I will answer that question at about 11 am next Sunday.  Other than a drop in mileage, the training cycle was about the same.  The big change came in my week end runs, where I was often running back to back long runs on Saturday and Sunday,even logging back to back 20 milers.  Curious to see how this pans out.

PR's were hard to come by to cycle.  In fact, I had NO PR's, which is a bit troubling, but there is only one PR that counts and that is in the race next week.  "A" goal is 2:50, "B" goal is a PR and Moose Mug of 2:53:58.  No "C" goal.

Chasing 3 Hours: In Need of Some Taper Magic

Chasing 3 Hours: In Need of Some Taper Magic: Another cycle is done and I am ready for the taper.  It's been an interesting cycle, especially compared to last year.  2014 was a year ...

In Need of Some Taper Magic

Another cycle is done and I am ready for the taper.  It's been an interesting cycle, especially compared to last year.  2014 was a year filled with PR's and breakthrough workouts.  2015 turned out to be more of a blue collar cycle.  Work, work, work, and not a lot visible results.  There was the back issue at the beginning of the cycle, an Achilles issue in the middle, some weird food poisoning thing in July, along with a whole host of work and personal related stress to pile on top.  Don't get me wrong, this is not a "woe is me" post, as I still feel like I am at a pretty decent fitness level, but I have just felt a bit uninspired and fatigued and required a lot of perseverance and determination to get through the last 16 weeks.   Let the taper work its magic and bring back some fire and energy.

There was some exciting news this week, as I got my official 2016 Boston Marathon registration confirmation!  This will be first spring marathon in a couple of years and my first Boston of all time! Pretty darn excited!

Happy Running!
Rick

Chasing 3 Hours: Fitness Test: C+

Chasing 3 Hours: Fitness Test: C+: Not sure what to make of this week.  It was supposed to be a major testing week after many months of long miles, early mornings and countles...

Fitness Test: C+

Not sure what to make of this week.  It was supposed to be a major testing week after many months of long miles, early mornings and countless workouts.  There were actually two tests, the first being on Labor Day, the Victory 10k.  It was a beautiful morning and this is a flat, fast course, so you would expect some PR's.  I went out relatively easy and after I was passed by a fellow AG-group competitor, I decided to open things up and try to keep up.  That strategy lasted less than a mile and finally I had to let him go.  I was able to hold pace, but fell a little short of my goal of 36:xx coming in at 37:03, two seconds faster than last year.  A solid B plus.  I ran well the rest of the week, and gave myself a mini taper for the second test, The City of Lakes Half Marathon.  No excuses today, beautiful weather and I felt rested.  Same strategy as last year, go out at 6:19 pace, drop down to 6:15 in the later miles, than put the hammer down for the last mile or two.  Unfortunately, mile 1 was 6:30 and it was not an easy 6:30.  I managed to settle into 6:19 pace in the next few miles, but I was working too hard and already sweating quite a lot.  The good new was that I ran even splits, but the disappointing and inexplicable thing is that I could not find that 6:15 and faster gear...  So, fitness test #2 was 1:23:10, 90 seconds slower than last year, so barely a C-.

So, not a big confidence booster going into the final three weeks before the Twin Cities Marathon.  Perhaps the taper will work some special magic, but I a convinced that sub 2:50 is off the table, and the Moose Mug may be in jeopardy as well.  I feel good, just not racing that well right now.

On a positive note, Boston Marathon registration opens tomorrow morning at 9:00am CST and I will be poised at my computer, with mouse in hand registering for the big, big event.  Pretty darn excited!

Happy Running!
Rick

Chasing 3 Hours: Quality over Quantity?

Chasing 3 Hours: Quality over Quantity?: After back to back 20 milers, I tried to tell myself that this week was going to be one of quality over quantity.  Really, it was just an ex...

Quality over Quantity?

After back to back 20 milers, I tried to tell myself that this week was going to be one of quality over quantity.  Really, it was just an excuse to lower my mileage and give my fatigued 54-year old bones a rest.  Turns out, I had neither quality or quantity.  Sure I managed a couple of easy runs on Monday and things felt okay, but when I attempted a 13 mile progression run early Tuesday morning, my body cried uncle.  It started off well enough, but at about mile 8, when I was about to put the hammer down and run the last 5 at sub 6:30 pace, I felt like I had suddenly and unexpectedly dropped anchor!  Seriously, I felt like I was pulling a plow and I couldn't force myself to run anything faster than an 8:30ish pace.  Weird.

I figured I needed some more rest from the weekend's mileage, so I ran easy Wednesday and Thursday, hoping to bounce back Friday.  This was better, running 11 miles total with 5x1 mile intervals on the track in 6:27 (first ones always a mulligan), 6:15, 6:12, 6:02 and 6:01.  I wrapped up the week with an easy 18 on Saturday and since I have a race on Monday, decided to fore go the usual back to back long runs.

So, 72 miles for the week was not the plan, but you have to listen to your body, especially as we are getting, ahem, older.

So, after two nights in a row of solid sleep, I hope to bounce back this week with 90 miles and solid performances at both the Victory 10K on Monday and the Jeff Winter City of Lakes Half Marathon on Sunday.  Last year I ran them in 37:05 and 1:21:32.  I would like to say I could match those performances, but I would be lying if I said I was confident.  Looking forward to them nonetheless, they are both great events!

Happy Running!
Rick

Chasing 3 Hours: Sloggin' Out the Miles

Chasing 3 Hours: Sloggin' Out the Miles: Okay, I am going to honest, I really have no idea if this strategy is going to work.  Let me explain.  I coach a few folks who are training ...

Sloggin' Out the Miles

Okay, I am going to honest, I really have no idea if this strategy is going to work.  Let me explain.  I coach a few folks who are training for Twin Cities Marathon.  They do their long runs on Saturday and I like to run with them.  I do my long runs on Sunday, so I had a decision to make, either make Saturday my long run and do something else on Sunday, don't run the entirety of the Saturday long run or do them both?  Since the Saturday run is at an easier pace, I decided to run them both.  The only problem with this strategy is that even though Saturday's run is at an easier pace, it is still a lot of time on my feet and my performance on Sunday suffers.  I really preach the time on your feet philosophy and I am really living it this cycle.  Any way, I got through both 20 milers and logged about 90 miles for the week.

How did the second 20 miler feel?  Physically I felt pretty good, no real aches and pains and I held a pretty good pace, but mentally it was a whole different story.  After about a mile or two, I just kind of checked out.  I was like a running robot.  In many ways, I feel like I am training for an Ultra, not a marathon.  I do know this that both required some serious napping post run!

Outside of the two long runs, I had a pretty good week, I had a good night at the Como Park Relays, running each mile faster than the last and all of them feeling pretty effortless.  The real tests are coming up with the Victory 10k on the 7th and the City of Lakes Half Marathon on this 13th.  Last year it was PR after PR and I have yet to set one this year, so now is the time to get it done!

Only 3 weeks to go before the taper and I am really looking forward to it!

Happy Running!
Rick

Chasing 3 Hours: Back on Track

Chasing 3 Hours: Back on Track: The Achilles felt normal this week, but I did have to work around another work trip, which sent me to Miami for most of the week.  South Flo...

Back on Track

The Achilles felt normal this week, but I did have to work around another work trip, which sent me to Miami for most of the week.  South Florida in mid August is much worse than south Florida in July.  I would go out for a run at 6:30 am and it was already/still 84 degrees with a dew point over 76.  I really had trouble breathing, so I kept the runs short and easy and save the quality runs for the treadmill.  I was sorry to see that I was missing all the cool August weather happening in Minnesota.

Outside of two progression runs, I ran a lot of easy miles, logging 80 plus for the week.  I think the 80 to 90 range is perfect for me.  Giving me enough stimulus to improve without leaving me feeling fatigued, beat up, and injured.  I think a couple more weeks of 90 miles should just about do it.  Then 2 weeks in the low 80's and finish up with the taper.

Achilles feels normal.  I didn't run very fast, but I did spend over 6 hours on my feet running this week end.  I pace the Williston group on a 16 miler Saturday and paced my daughter on a 20 miler today.  The "time on my feet" strategy has worked before, it can work again.  As I said, I didn't run fast, but legs sure feel it!

Best,
Rick

Chasing 3 Hours: From Bad to Worse

Chasing 3 Hours: From Bad to Worse: Last week I mentioned my yo-yo training cycle, up one week with loads of quality, down the next week with fatigue, illness or other circumst...

From Bad to Worse

Last week I mentioned my yo-yo training cycle, up one week with loads of quality, down the next week with fatigue, illness or other circumstance taking center stage.  This up and down continues; after logging high mileage last week, I noticed a sore Achilles on Monday, nothing too serious, but nagging and bothersome nonetheless.  I tested it out Tuesday morning, but it felt creaky and I was very tired, so I thought it wise to take the day off.  I ran some easy miles with the dog on Wednesday morning and everything felt okay, good enough so, that I decided to go ahead with my planned work out at the Como Park Relays that night.  Now those of you who have run the Como Park course can attest to its "lumpiness."  Not the best surface for a sore Achilles, and after two mile repeats, it was screaming and I ended up jogging in mile 3.  It was still sore Thursday, so I took off  that day and Friday for good measure.  I ran an easy 8 with the Williston crew on Saturday, and figured I'd be fresh and well rested for the MDRA 15K on Sunday.  I went out fast (big mistake) and finished the first 5k in 19:50.  I tried to hold pace up the hill from mile 3 to mile 4 and never really regained my composure.  Second 5k was just over 20 minutes, but I had nothing left.  I was getting passed and there was nothing I could do about it.  I was gassed.  The last 800 meters was a jog in and when a rival team member passed me on the final stretch, I couldn't respond.  The humidity and thick air really took their toll.  Haven't felt that bad running in a long time.  The very good news is that the Achilles felt fine, which is very important.  Finished the race in 1:01:04, more than 90 seconds slower than last year.

So, time to rest up, regroup and bounce back for week 12.  I will be able to get some more heat training in.  While the temps will be moderating here in Minnesota, I will be flying to Miami, for more of the same temps and humidity.  If heat training is the new altitude training, then I will be in fine shape for the Twin Cities Marathon.

Best,

Rick

Chasing 3 Hours: Yo-Yo Training Cycle Continues

Chasing 3 Hours: Yo-Yo Training Cycle Continues: I have been trying to string together some consistent weeks, but just as I have a good week, something seems to get in the way the following...

Yo-Yo Training Cycle Continues

I have been trying to string together some consistent weeks, but just as I have a good week, something seems to get in the way the following week.  This was a good week, logging over 97 miles including the Como Park Relays on Wednesday, a pretty good progression run on Friday then finishing up the week with 17 miles on Saturday and over 24 miles on Sunday.  Both runs were pretty slow, but good heat and humidity training.  Now the test is to put together another week just like it.

Looking forward to another week of Como Park Relays and the MDRA 15k on Sunday.  Last year I ran this race in under an hour, so I will be using as a fitness test.  I am thinking that if I can't finish this race in close to 59 minutes or complete the City of Lakes Half Marathon in under 1:20, then I really don't have a shot of running Twin Cities Marathon in under 2:50.

Important weeks coming up.  35 days of very high mileage and plenty of racing.  Let's hope everything holds up!

Chasing 3 Hours: Toughest Week in a Long Time

Chasing 3 Hours: Toughest Week in a Long Time: Well, the plan was to build off my 93 mile week from last week, but my body and circumstances had other plans.  I was still feeling fatigued...

Toughest Week in a Long Time

Well, the plan was to build off my 93 mile week from last week, but my body and circumstances had other plans.  I was still feeling fatigued on Monday from the last big week, but I did manage to get in my recovery runs of 4 and 8.  There were severe thunderstorms ripping though my neighborhood Tuesday morning and I overslept, so my planned 13 mile progression got split in to two 6 mile progression runs both from 9 minute to 6:30.  Both felt horrible.  They felt horrible, because I was still fatigued and I also had caught some 24 hour bug/food poisoning thingy that had me in the bathroom from Tuesday evening until Wednesday noon.  Needless to say I missed my Wednesday doubles and a chance to add about 14 miles to my total mileage.  Still felt wobbly on Thursday, so just did two 4-mile recovery runs with the dog.  Wanting to shake the remnants of my malady from my system, I ventured off to the Minnetonka High School track on Friday morning.  Completed 11 miles including an interval ladder of 200m, 400m, 800m and 1,600m then back down again.  All of them slower than hell and everything felt clunky.  Finished up the week with 13 miles easy with the Williston group, and 5-hours at Valleyfair, riding roller coasters and almost wetting my pants riding Steel Venom, then got up early to slog through 20 on Sunday.  Finished with 77 miles and I felt like I had fight for every mile.  I wish I could say I enjoyed myself running this week, but that would be a lie.  On Thursday I seriously wanted to throw all my running gear in the trash heap and crawl into a hole.  My daughter then reminded me that I have said that every August for the last 4-years!

Here is to a better and more enjoyable week ahead.  Looking forward to the Como Park Relays on Wednesday night and the MDRA 15k in a couple of weeks.  Also, my daughter is flirting with her first 16 miler of the season, which means a frozen yogurt gluttonfest at Cherry Berry!  Yes, it's time to put this week behind me and make this last 8 weeks count!

Happy Running!

Rick

Chasing 3 Hours: Screw the Dew Point

Chasing 3 Hours: Screw the Dew Point: With dew points in the 60's and 70's most of this week, I could have easily made an excuse to not run high mileage.  But, there has ...

Screw the Dew Point

With dew points in the 60's and 70's most of this week, I could have easily made an excuse to not run high mileage.  But, there has been too much of that the past few weeks, so I hunkered down and ran and ran and ran.  There were doubles on Monday and Friday, double digit runs on Tuesday and Thursday, a 5k race on Wednesday and back to back long runs of 16 and 19 over the week end to total 93 plus miles.  I will admit, most of these miles were at a relaxed, easy pace, but that's alright.  I did run a pretty good 5k in 18:19, which ain't too shabby considering the conditions.

I was a little shocked to see that there was only 10 weeks until the Twin Cities Marathon.  Summer is certainly slipping away and it will be go time before you know it.  Lots of racing coming up with the MDRA 15k, the Como Park Relays, then finish up the summer with Vicotry 10k, City of Lakes Half Marathon, all before the big event.  Love this time of year, you are in good shape and lots of  fun racing adventures to take advantage of.  Now if we can only get that dew point to drop just a bit...

Chasing 3 Hours: Break in the Action

Chasing 3 Hours: Break in the Action: After last week's drop in mileage, my plan was to really step it up this week.  Stepping up as back to 90 miles.  But, my mid-week busin...

Break in the Action

After last week's drop in mileage, my plan was to really step it up this week.  Stepping up as back to 90 miles.  But, my mid-week business trip to Miami threw me for a loop and was unable to run more than 75 miles for the week.  Other things conspired to keep me from having a good week.  First, it really took me a ing time to recover from Sunday's long run in the heat, humidity and jungle-like dew points.  I did my recovery runs Monday and I felt awful.  Tuesday was a travel day, so I could only run a few miles in the morning before my 9:30 flight.  I planned on running again once I arrived, but flight delays and major traffic jams meant not getting checked in until close to 7.  I know, I am a dedicated runner, but I was tired, crabby, hungry and it was 95 with a heat index of 103.  Screw it, I will make it up tomorrow.  Well tomorrow brought more of the same, so I was forced to run on the treadmill, which I can only stand for so long.  Thursday's flight was also delayed and I didn't get back until after midnight.  One question:  How do people do it?  Travel around the country for a living?  It is the worst and I am so thankful I don't do it a lot.

I caught up with some mileage over the week end with my annual camping/trail running extravaganza!  I got to my first campsite on Friday night and soon realized that I forgot the rain fly for the tent.  No problem, there was not a cloud in the sky and I could make my own rain fly with a tarp and some string.  Unfortunately, my homemade fly was no match for the tornadic activity that hit that night!  The rain started pouring in the tent about 3 am, so I grabbed the dog and all our stuff and ran to the car as fast as possible.  Lovely, I was stuck in a car on a super humid night with a wet dog and dirty laundry.  Needless to say I didn't get much sleep and didn't feel like running that morning.  So, I made a detour home to dry out the tent and pick up the rain fly for the next adventure.  Spent the next few days at Sibley State Park, which is a beautiful spot.  Ran 2 or 3 times per day, and hit every trail in the park, including the trek to the top of Mt Tom.  That run alone made up for the rest of the week.  It was great weather and a great spot.

Still, I only managed 75 miles, which was well short of my goal of 90 plus.  I need to hop back on the mileage train this week and get back on track.  Also, have a bit of racing to do.  The Torchlight 5k is next on the docket.  I honestly have no idea how fast I can run this thing.  I have had had two weeks with virtually no quality, but maybe the fresh legs will pay off.

Happy Running!
Rick

Chasing 3 Hours: Happens Every July

Chasing 3 Hours: Happens Every July: In looking back at my running logs and reading posts from years past, I discovered that I fall in a rut every year about this time.  It'...

Happens Every July

In looking back at my running logs and reading posts from years past, I discovered that I fall in a rut every year about this time.  It's the combination of ramping up mileage, higher temps and humidity and knowing that there are 12 more weeks of this.  This year was no exception and this week was a doozy.  Perhaps I ramped up a little too much at one time, but I was tired, unmotivated and a little creaky all week.  Still managed to run over 80 miles, but was sapped of energy for most of the week.  Bounced back a little today, where I completed my version of a Duathalon, 19 mile run followed by mowing the lawn!

Next week doesn't get any easier.  My plan was another 90 mile plus week, but traveling to Miami for work mid week and a camping trip at the end of the week, makes for a scheduling mess.  I can't imagine Miami in July is conducive to comfortable, probably not much different than what we have here today.

My mile race was a bit of a disappointment, logging a 5:33, so about 6 seconds slower than last year. The continuous high miles doesn't help with the top end speed much.  Not sure I could have run it much faster.  Probably need some strength training and speed work to make much improvement.

Chasing 3 Hours: Mean Streets of Minnetonka

Chasing 3 Hours: Mean Streets of Minnetonka: As the mileage begins to creep up to the ridiculous level, I am always looking for motivation or a gimmick; something to keep it interesting...

Mean Streets of Minnetonka

As the mileage begins to creep up to the ridiculous level, I am always looking for motivation or a gimmick; something to keep it interesting.  The Tuesday progression runs and Thursday track workouts are easy enough to get amped up for, but those mid-week MLR or longish recovery runs can become a real bore.  I've explored most corners of Minnetonka, but I know there are places I have missed, so....  I decided I would run every street and trail in this fair city.  Not sure how many miles that is or how long this will take, but I am willing to give it a try.  With the help of Map My Run, I can easily see my progress.  After only a few days I discovered a new trail behind the Glen Lake neighborhood and a another nifty shortcut trail that gets me from Purgatory Park trail to Scenic Heights.  I also discovered a beautiful house on Nantucket Road, just off Excelsior Boulevard and County 101.  Friday, July 3rd, I ran through a neighborhood that ended in a Cul-de-sac.  Trust me there a million of these in Minnetonka, but  in the middle of this cul-de-sac was someones dead Christmas Tree, completely draped in hundreds, if not thousands of firecrackers.  Not sure what to read into that symbolism.  Love my country but screw Christmas?

So, as I made my way through the mean streets of Minnetonka, I managed to tally up 91 miles, including a 17 mile long run, a nice progression run on Tuesday and an encouraging track workout on Thursday, where I did 5x1 mile intervals.  The final one was at 6:06 pace and felt pretty effortless.

Welcome back Malena Larsen!  She ran this week for the first time in a couple months.  Always good to get a running buddy back into the mix, particularly one as special as her!

Happy Running!
Rick

Chasing 3 Hours: Forgot How Difficult This Is

Chasing 3 Hours: Forgot How Difficult This Is: I planned a very aggressive ramping up of mileage for the first month of this training cycle.  It looked good on paper, running 80 plus mile...

Forgot How Difficult This Is

I planned a very aggressive ramping up of mileage for the first month of this training cycle.  It looked good on paper, running 80 plus mile weeks in June and be doing some 90 plus mile weeks by mid-July.  But, with the body another year older, it ain't that easy.  I did break 80 this week, but just barely, but this week I overslept on Thursday and missed some miles and with the day's getting warmer, the long runs can become more and more of a slog.  So, the 90 mile weeks may be delayed a bit, as I want to keep my weekly increases just under 10%.

Even though the mileage increase wasn't there, the quality was pretty good.   My Tuesday morning progression run was faster than last week's, plus I had a Friday tempo run where I killed 7 miles at Moose Mug MP of sub 6:30.  I then capped off the week with back to back long runs of 14 miles on Saturday and 17 plus on Sunday.  Well shoot for high 80's next week, then may back off a bit the following week, to make some room for the Richard Hoska Mile on Wednesday, July 8th.  Looking forward to doing some racing in July and August.

Also, I can welcome back Malena Larsen to the world of running again this week.  She has been out of commission for weeks and has had to resort to biking.  Oh the horror!  Looking forward to some long runs with my daughter and the gluttonous trip to Cherry Berry after!

Happy Running!
Rick

Chasing 3 Hours: Thankful this Week

Chasing 3 Hours: Thankful this Week: I am very thankful this week as I inch towards the high volume portion of my training cycle.  I was able to run every day (sometime twice pe...

Thankful this Week

I am very thankful this week as I inch towards the high volume portion of my training cycle.  I was able to run every day (sometime twice per day), logged 80 miles, feel good and have no back issues.  As I wade back into the deep end of the high mileage pool, I am always reminded how difficult it can be to train for a marathon; the fatigue, the soreness and the 4:30 am alarms can be overwhelming at times, so I am also very thankful that I still have the motivation and drive to get this done.  I still get excited to plan out my workouts and I still look forward to a Tuesday morning progression run; how cool is that?  Overall, just thankful that I have a hobby that I can be so passionate about.

The Williston Runners with Heart crew was well represented at Grandma's yesterday.  We had folks PR, run their first marathon and all were an inspiration in their own way.  Congrats to Mary Brown, Samantha Hackbart, Karen Wiersrum, Barb Sampson, Daniel Bach, and Noel Pollen on your races yesterday!  Also, shout out to Molly Jacobs; you weren't able to run Grandma's, but showed great support and enthusiasm for your fellow runners.  Thankful that I am part of this group!

Looking forward to another big mileage week.  One training cycle is in the rear view mirror and we now look ahead to summer racing and fall marathons.  

Chasing 3 Hours: Banner Week for this Old Man!

Chasing 3 Hours: Banner Week for this Old Man!: Last week was good, running everyday with no back pain, getting to the starting line of a race and doing better than I thought I would.  But...

Banner Week for this Old Man!

Last week was good, running everyday with no back pain, getting to the starting line of a race and doing better than I thought I would. But this week has been so much better. Again, I ran everyday, totaling 70 plus miles for the week and the back still feels good. It was also my birthday this week, which is always fun, even if I did turn 54. How did that happen? But the big excitement came on Monday afternoon when I received this e-mail:

2015 USA Masters Marathon Championships

Based on your race times, we will offer you a professional athlete entry into the 2015 USA Marathon Championship at the Medtronic Twin Cities Marathon.

Elite standards, prize money and current race details are posted online at the USA Masters Marathon Info page. This page will be updated as complete and update the plans for the Championship.

Masters Professional Athlete Recruiter

Medtronic Twin Cities Marathon

Pretty stoked about this and sure is added motivation to train exceptionally hard this go around. Hey, maybe I'll get drug tested; how cool would that be?! Now, I'm not delusional enough to think I can place, even in my age group. Looking at last year's finishers I would need to shave off another 5 minutes off my PR, but like I always say, you gotta have goals!

Happy Running!

Rick

Chasing 3 Hours: Made it to Week One and the Starting Line!

Chasing 3 Hours: Made it to Week One and the Starting Line!: Big week for me, it was the first week of marathon training, I was able to run everyday and I finally made it to the starting line after two...

Made it to Week One and the Starting Line!

Big week for me, it was the first week of marathon training, I was able to run everyday and I finally made it to the starting line after two scratches in May.  I was very happy with the result, an 18:20 with very little training!  My splits were 5:58, 5:58, 5:54 and 30 seconds for the final tenth.  I finished 4th overall, but was beat out by Rob Class in my AG.  As an all out race effort it was just okay, but as a gauge of my fitness, it was very positive.  I didn't think I had it in me to run below 18:30 and now very confident that I can run under18 minutes by the end of summer.

Mileage wise, I ended up about where I wanted, easing into this marathon cycle with a 60 mile week. Not a bad total considering that I didn't have a long run this week.

Overall, I am just very thankful; thankful that I was able to run and race at all.  This latest round of back spasms had me worrying that this may be the end of the road, at least in regards to racing at some level.  Thanks also to Dr. Ross at Marty Chiropractic, who played a big role in getting me back on the road again.

Happy Running!
Rick

Chasing 3 Hours: Hobbling to the Start Line

Chasing 3 Hours: Hobbling to the Start Line: Well, I still plan on kicking off my Twin Cities Marathon plan on Monday.  I was hoping to go into this cycle with a lot more miles under my...

Hobbling to the Start Line

Well, I still plan on kicking off my Twin Cities Marathon plan on Monday.  I was hoping to go into this cycle with a lot more miles under my belt and a back that didn't feel so wonky.  But it is what it is and my plan is still to train hard and shoot for the goal of 2:49:49.  I wrote the plan last week and it looks something like this:

     Monday doubles - 4 easy in the morning and 6 to 7 with the Williston group in the evening

     Tuesday Progression - range from 8 to 11 miles, pace from 9:00 to sub 6:30

     Wednesday doubles - morning range from 6 to 12 and evening will be 6 easy

     Thursday track - jog down to Minnetonka HS at 5 am and run the track hard.  800m to 1 mile
      intervals.

     Friday easy - 8 to 10 easy in the morning

     Saturday MLR - range from 8 to 16

     Sunday LR - range from 12 to 22

I am guessing my weekly high week will be around 100 miles with an average of about 90.  What's different about this plan is the consistent track workouts every Thursday.  I think I have maxed out the endurance with the high mileage over the past few years and need to get some speed and fluidity  back.  Second significant difference is the back to back long runs on the week end.  Really, this is done out of necessity; I coach a marathon group on Saturday, but at a pace that is slower than what I need for proper stimulus.  So, I will have an easy MLR on Saturday and a bit faster LR on Sunday.  Looks good on paper anyway.

I had my second consecutive scratch from a race, bailing on the Brian Kraft 5K on Monday.  The back was bad again and kept me from running.  I think I have finally found the right regimen of icing, stretching and conditioning to get back to running properly, at least I hope that's the case.  I will attempt to race this Saturday at the Liz Logelin 5k at Lake Harriet.  Can't afford to take any more mulligans in the Grand Prix!

Chasing 3 Hours: Training Starts June 1

Chasing 3 Hours: Training Starts June 1: Since last October I have taken time off, had failed training attempts at the mile and 10k, logged a fair amount of miles, all just biding m...

Training Starts June 1

Since last October I have taken time off, had failed training attempts at the mile and 10k, logged a fair amount of miles, all just biding my time until marathon training starts.  I now have a date.  June 1st marks 18 weeks from the start of the Twin Cities Marathon.  I find that I respond well to a longer training cycles, so June 1st it is.  How perfect, June 1st is a Monday, so my training plan is a nice and neat little package.  I don't plan on anything too radically different than last year; average mileage per week of 88 to 90, Tuesday quality run, Wednesday MLR, long run and racing on the week-end.  I have two levels of goals, A =2:49:59, B=2:53:59.  Everything would have to go right to hit that A goal, but everybody needs to dream right?

The back is better.  Turns out it is really not my back at all, just tight abductors and IT band, and I still think my Psoas muscle is the culprit.  Whatever it is, the stretching is working and I ran every day this week except Thursday, which was a traveling day at work.

Also, I am kicking of training season with a race.  The Brian Kraft 5k is tomorrow and I am signed up.  It's a USATF team race and I hope to run between 18:30 and 18:45.  It's a fast course, but I am not in the best of shape.  Certainly a long way from PR condition.

Chasing 3 Hours: Frustrating Week

Chasing 3 Hours: Frustrating Week: Had a frustrating week, mainly because of lower back spasms that came out of nowhere.  This lower back problem is nothing new, I usually mis...

Frustrating Week

Had a frustrating week, mainly because of lower back spasms that came out of nowhere.  This lower back problem is nothing new, I usually miss a few days every year because of this.  I have been through physical therapy and all different regimens of stretching and conditioning, but this damn back problem still shows up unexpectedly.  This week was doubly frustrating because the back spasms started the same day as the TC Mile, a race I was really looking forward to.  So, I am determined to not let this happen again. The appointment has been made at my trusty chiropractor and in addition to the typical adjustments, I am not leaving his office until I have a solid conditioning plan and a determination as to what is causing this.

Not only did I miss a race, but my grand plans for high mileage were dashed as well.  I started out the week getting my 10 miles per day when the back went wonky.  I missed running Thursday, Friday and the 20-miler on Saturday.  Not only did I not run on Thursday and Friday, but I found it a challenge just to stand upright!  Saturday, I felt better, but I also knew that a 20 miler was not a good idea, so I paced my Williston group on a bike.  Like magic, the long slow bike ride seemed to loosen up my hips and the back instantly felt better.  What a relief.  May test it out today for an easy 6.

Yes, I'll be back at it next week, shooting for 80 miles plus.  Twin Cities and Boston Marathons are waiting.

Mile Not MILES Week

I continue my slow build of mileage. As I mentioned last week, I was being a bit too deliberate and cautious, so I forced myself to run plus 70 miles this week.  Not much quality to speak of, but after Saturday's race, this old body needed a rest.  Racing continues this week on Thursday with the TC Mile in downtown Minneapolis.  New course this year, a simple drag race down Hennepin Avenue.  I think I can break 5:30 if the weather is decent.

The following week the mileage build continues; I will run an easy long run on Saturday with the Williston crew, then follow up with the 5th race of the Grand Prix Series, the MDRA Mississippi  10-miler.  I should be closer to 80 miles that week.

Congrats to Kurt Jewell for getting his Boston qualifying time in Fargo yesterday.  Looks like I will have someone to train with for 2016 Boston!

 

It's Still There

Had a bit of a pleasant surprise this week end.  I raced the Jump To It 10k Saturday and came within two seconds of breaking 38 minutes.  I was concerned that with my lack of quality running and the countless miles at a very easy pace over the past months would have caused me to lose fitness and somehow soften my resolve.  The 6:07 pace felt pretty good and natural, in fact I cranked out the last mile in 5:58.  It was a flat course and it was a perfect morning, but I will take it.  Curious now to see what will happen to that 10k time after a full training cycle.  Let's not give up on them PR's just yet!

The mileage challenge for May has been set; 300 plus miles or else.  I have been very deliberate in my mileage increase so far this year, perhaps a little too cautious, and it is time to cut loose a bit.

Next race is the TC Mile in downtown Minneapolis.  Nothing like an all out drag race down Hennepin Avenue to get the blood pumping and those competitive juices flowing.

Boston Marathon Fun Fact - I want to meet Bennett Beach; he has run 46 consecutive Boston Marathons, with a PR of 2:27:26 in 1981.

Lastly, congrats to Malena Larsen who raced her first 10k and despite getting lost, still met her goal and placed first in her age group!  Well done!

Happy Running!

Rick

Boston Marathon 2016

My feeling of Zen was shattered this week.  It is the Boston Marathon's fault.  2016 is my year to run the Boston Marathon and I want to start training now!  Now, I know that a 51 week training schedule is a bit extreme, but I can't wait.  It was the story of the Rebekah Gregory who was a non-runner and lost a leg in the 2013 bombing and became a runner to finish Boston.   It was Maickel Melamed the gentlemen with Muscular Dystrophy who took 20 hours to complete the race.  It was another year where I watch and track so many others, wishing I was there.  Yes, 2016 is the year I will finally run the Boston Marathon.  How exciting is that!  I just read that they are using the same qualifying standards from last year, so I should be able to get in the first week.

Boston Marathon Fun Fact:  From 1897 to 1923 the Boston Marathon was only 25.5 miles.  The official marathon distance of 26 miles 385 yards was codified by the Olympic committee in 1921 and the start line for Boston was moved from Ashland to Hopkinton in 1924. 

This Saturday I will find out where my fitness is at.  I am racing a 10K and haven't really done too much 10K specific training.  I have run quite a few miles, but those miles have been pieced together, running with my marathon training group, running with my dog, just taking it real easy.  If I do real well, I may just write a book on how to just run a lot, real slow and watch your race times plummet.  I don't expect that to happen; what I expect to happen is a 38:xx effort, probably closer to 39 than 38.  A long ways off from my 2:50 marathon goal, but its a start.  Time to get to work, Twin Cities Marathon is only 23 weeks away!

Good luck to all the Williston runners racing the Lake Minnetonka Half Marathon this Sunday.  You all have put in lots of good training miles and I look forward to some shiny new PR's!

Mileage as Part of my DNA

Last week I wrote about the evolution of my running.  I was thinking about it even more this week, especially in regards to the frequency of my runs and the high mileage.  I no longer think of runs as "workouts."  It is just something I do.  There is not a lot of prep time, because I always seem to have running clothes on or at the ready.  I don't have to think about what kind of run because I almost always run by feel.  I rarely feel wiped out after I run, so I can do it over and over again.  Run with the dog in the morning, then get a call from someone who wants to run again at 11:00?  No problem.  It's like walking to me now.  I go on a long run and get lost, again no problem.  What's a few miles?  I never worry about pace any longer.  I run with folks who run 10:30 pace and also at 7:30 pace.  I will run at 9 minute miles at 5 am and run 10 minute miles at 9 pm or speedier runs in middle of the day.  Sometimes all three in one day!  It's all just running, it's not an event, it's not a workout, it just what I do.  Dare I say I am closer to reaching a Zen state in regards to my running?  Or, could I becoming an Ultra runner?

On the negative side, I do wonder how this new mindset and approach will effect my racing.  I have skipped a few races and even missed a Grand Prix event, which is something I normally wouldn't do.  I still want to race and do well, but the drive just isn't there like it was.  Also, I think I can race just as well with this laid back running approach.  At least that is what I keep telling myself.

Regardless, I will continue to enjoy the progression towards becoming a wise, peaceful and balanced runner. (Not so sure on the wise part!)

My Running Evolution

There were some big changes to my running this week, which got me to thinking about how my running has evolved over the years.  I didn't run in high school or college and really got my start when I was about 21 or 22.  A friend got me started in 1983; I was going through some "stuff" at the time and luckily discovered that running was great therapy.  I didn't train, I just would go out and run; since I had a lot stress, I ran a lot. I was a lonely, reclusive runner who found solace in being alone.  I love running for that.  The Twin Cities Marathon was just getting started, so someone talked me into running it.   With no experience and no running history, I proceeded to run as much as possible. That was my entire training plan.  I think I finished my first Twin Cites Marathon in 3:43.  I pretty much ran the same way for the most of my 20's.  Running a lot in the summer, taking long periods off in the winter and running the occasional marathon. I got married when I was 30 and with marriage and kids, running took a backseat for a short time.  When I did start back up, I had to be more organized and disciplined.  As a single guy, I could run anytime, but with a family, I had to be up early and run before work.  The discipline and focus helped and I was able to get my Marathon time down to well under 3:30.  As the kids got older, I was able to run more and I was able to get faster.  By 1999, a the age of 38, I ran a 3:09 Twin Cities on low miles and the seed for a sub 3-hour marathon had been planted.

I knew to break 3 hours would need a significant time commitment, but with a 5 and 6 year old, it didn't seem wise.  It wasn't until 2006 or 2007 that I trained for the specific goal of sub 3 hours.  I spent 3 years following low mileage plans and failing miserably.  It wasn't until I adopted the high mileage, slow running strategy that I saw results.   I ran a 3:17 at Minneapolis in 2010, a 3:07 at Twin Cities, followed by 3:02 in 2011.  It wasn't until 2012 at Des Moines that I broke through.  Since then I have ran 2:56, 2:54, 2:54 and 2:53.  In that 5 year span, I have run over 3,000 miles per year and PR'd at every distance.  The last 5 years have definitely been my competitive time.

But, I have realized that you can only keep up running that hard and long for so long.  In recent years, I have evolved into a social runner, running with clubs, with friends, with my daughter.  Races are social events as well as competitive events.

This week, I attended a Chi Running clinic.  Now I have been following Chi Running techniques for many years, but this is the first time I have attended a clinic.  It is definitely a technique designed around endurance and longevity over speed and short term gain.  I got a lot out of it, but see this a turning point in my running.  From competing and pushing, and putting my body through the ringer, to looking ahead and finding out how long I can do this running thing and still get some joy from it.

Lastly, I got a dog.  A dog that I can run with.  It wasn't enough that I had people to run with on most of my runs, I needed a companion on my lonely 5 am runs, or those difficult 4 or 5 mile recovery runs in the middle of the week.  I feel like I have evolved from that lonely, recluse, hermit runner of my 20's into a more well-balanced runner and person. I still enjoy my solo runs, but they have become less therapy and more of a meditation, if that makes any sense. I still have some racing ahead of me, and maybe a marathon PR or two, but I also can see that this sort of effort can't go on forever. Soon I will be that 60, 70 and 80 year old runner, running for the sheer joy of getting outdoors and moving, which certainly beats the alternative. Looking forward to how my running will change and how it will change me.

Yeah, I'm one of Those Guys.

I am a 50-year old runner.  Yeah, I'm one of "those guys."  The guy who still thinks he looks okay in half inch inseam running shorts and a singlet.  Still lines up at the front of a competitive 5k race, only to finish a half a mile behind the winners.

Our kids are grown and we don't play golf, so we run.  60, 70, 80 and sometimes 90 to 100 miles per week.  When people ask us how many miles we ran, we shrug it off with a nonchalant, "eh, only about 85 this week."

Our dresser drawers are full of race t-shirts, some of them much older than the guys who win the aforementioned 5k's.  We've got a couple of boxes in the closet full of bibs, medals and even awards for some age-group win in a small, local race.

During the day, we wear blue shirts, with navy ties and beige slacks.  But on the weekends we can be found wearing high vis yellow jackets, bright orange singlets and electric green shoes.

You will find us congregated  most Saturday or Sunday mornings, milling about the starting line of a race.  Maybe running warm-ups, doing strides, preparing for the race like our lives depend upon it.  We chat a little bit about how many miles we logged that week, about nagging injuries that will keep us from doing our best that day and usually way underestimate our finishing time that we share, then feign surprise at the finish when we were a minute faster than predicted.

We have all our PR's since turning 50 memorized down to the hundredth of a second, and we really like passing young runners in the final miles of a race, no seriously, it's really fun.

When we were 20, we most certainly would have laughed at this 50-year old version of ourselves, but who cares.  We are having fun and pushing ourselves beyond limits we couldn't have imagined.  We see the 70 and even 80-year old racers out there and we don't laugh.  There is nothing but respect.

Recovery Week?

This was a week of quantity over quality, but not by choice.  I did manage my most miles per week for 2015, but still not "high mileage."  Outside of some of some hill repeats on Tuesday, I ran no miles faster than 8:15.  I tried, but every time I gradually built up the pace, the wheels would start to fall off.  Granted, I had a super aggressive tempo run the week before, followed by a race, but I shouldn't need recovery from that.  Perhaps this 53-year old body is finally rebelling; the 6 years plus of chasing marathon PR's is gradually coming to a halt.  There is the old rule of thumb that most runners have a 7 year window to realize gains in the marathon and that may window is closing.  Or, this was just one of those weeks and I will be back as good as new this upcoming week after a couple nights of good sleep.  Yeah, let's go with that!

Happy Running!
Rick

Managing Expectations

Managing my expectations, especially this early in the season, has never been easy.  You know, after running for as long as I have, you have a pretty good feel for what your fitness level is, but your judgement still can be clouded by the desire to PR, to run well beyond your known fitness level; every stride will be effortless and today is that day where unexpectedly and magically you breeze through the course, blowing by your competition, each mile faster than the last, runner's paradise.  Then reality sets in.

Yesterday's 8k was no exception.  I knew where my fitness level was, somewhere in the 30:20 to 30:30 range, but I have run sub 30, so maybe today was that magical day!  Warm-ups felt good; after 5 or 6 strides everything felt fluid and easy.  Enough of an enticement for me to go for it.  The gun went off and I took off with the lead pack.  The course started with a fairly significant uphill, but held pace throughout.  Hit the mile split at 5:56 and it felt so easy;  yes this was going to be that day.  I relaxed, concentrated on my turnover and readied myself for 4 more sub 6 miles.  Yeah, right.  After a "relaxed" mile two, I checked my split and it was 6:15.  It was windy, but that wasn't it.  I let relaxed become lazy.  Got to work on mile 3 and had to muster everything I could just to run a 6:07.  Mile 4 had less wind and managed a 6:04.  The last .96 miles had some uphill to it, but I managed to stay around 6 flat, finishing in 30:24, 9 seconds slower than last year and 32 seconds off my PR.  No magic today, only reality.  I'm glad I raced the way I did though; my 5 minutes and 56 seconds of denial were wonderful!

Transitioning back to morning running this past week, which always is a sure sign of spring for me.  I love getting back to early morning runs, but not as thrilled with my 9 am bedtime!

Happy Running!

Rick

My Day as a Non-Runner

Okay, most of us runners spend a good part of our week-end, well, running.  Probably a race on Saturday, followed by the "long-run" on Sunday.  Now it's just not the time running, but there is the prep for the run (yes for me there is quite a ritual) getting to the event, post event cool down and eating, socializing, stretching yadda, yadda, yadda.  Then depending on how hard you ran there is the post race nap, and the constant need to eat.  Needless to say, this doesn't leave lots of time for other things.

Now I must confess, I am an everyday runner.  I don't keep track of my streak, but I rarely take a week-end day off, and every couple of months I will miss a weekday.

Today was a rare Sunday that I did not run.  What does a runner, whose Sunday is usually taken up with running and all the post running side effects, do on this rare day off?  Well let me tell you.  First, I slept in until 8:00, which means I slept for over 10.5 hours.  The need to sleep that much is a sure sign that you need a day off.  After a quick breakfast, I started on my "project," paint the master bedroom; that was it.  Okay, I have a lot of unused energy from not running, so this painting project turns into my own version of some home make-over show!  The room was painted in no time, main color and an accent wall and then I completely empty the room and clean, organize and rearrange the entire thing! Almost 10 hours into it and things are coming together. I have to admit, the room was transformed from drab and dingy into something pretty special.

I'll be back at it next week, but I have to admit it was nice to act like a non-runner, at least for a day!

Happy Running!
Rick

Ahead of Schedule

Wow, the mileage is really starting to pile up and at a steeper increase than in 2014, also with some faster paces.  Getting close to the mid 60's with some pretty good quality.  Tuesday's 10-miler was especially satisfying.  I was at the track and after a brief warm-up I started my workout, 3x1mile at 5k pace.  First mile felt effortless and was surprised to see 5:52 on my watch.  Mile 2 was 5:50 and mile 3 was 5:47.  Wow!  I didn't know I had it in me!  Finished off the run with some recovery and a progression to cap things off.  Average pace for the 10-miler was around 6:39.  Friday night was a decent progression run from 9:30 to 6:00 flat and then there was the double digit back to back week end runs of 13 and 10.  I am curious to see how my race goes in a couple weeks.  Feels like it's been forever since I raced.

Musical treat this week, as Rhapsody finally got the rights to Led Zeppelin.  I had forgotten what a great album Physical Graffiti is.  It's been a long time.

Running highlight of the week.  Running 800 meter repeats on the U of M Washington Avenue Bridge on Thursday with my daughter.  She is getting speedy.  The bridge provides a flat, dry, scenic and almost perfect 800m loop to work out.

Couldn't end this post without a little weather shout out.  Sunday's run and Saturday's 13 miler were sunny, warm and full of puddles.  After the deep freeze we have been, what a wonderful treat.  Everyone I ran with seemed to have a bigger smile on their face.

Happy Running!
Rick

Why I Run

You've probably ready lots of posts about why people run.  I won't I say I am any different then any other obsessed runner, but I felt the need for some self-reflection as to why I do this.  As a runner, it's really not hard to understand why we do what we do, but to non-runners it can be difficult to appreciate.  So here is my attempt:

I run because it makes me feel alive.  There is the anticipation before the run, the peace and often times exhilaration during the run, the satisfaction and relief immediately post run and best of all, the knowledge that you can change your outlook, your attitude and your mental state, by simply changing clothes, putting on your running shoes and walking out the door.  It works almost every time and for me, even after 30 plus years of running, the rewards keep getting bigger and better.

I love the planning.  There is little else more rewarding than setting a goal and mapping out how I'm going to get there.  Looking at what has worked in the last cycle and scrapping the rest.  What else in your life do you have that much control?  

I run with others, because almost without exception, runners are great people.  A little goofy, but great.

I run challenge myself, to push myself to the limits both mentally and physically.  The pressures of work, family and life in general seem easier to handle when you stretch yourself during a marathon training cycle.

I love feeling fit.  I thinks it's cool that my resting heart race can get down to 40!  Sure, there are numerous reports about endurance training is bad for you, but I can find just as many stating the opposite.  I think it's cool that I am the same waist size and weight that I was when I was 18.

I love to eat after running.  I can't describe how much better everything tastes after a great run.  It's truly remarkable.

Running helps me forget how old I am.  The expression about age is only a number, is really true for runners.  

Then there are the more irrational, harder to explain aspects of why we run.  How do you tell someone that you actually enjoy the pain post marathon.  There comes with it some odd satisfaction when you can't pick yourself off the ground after sitting after a race.  Its bordering on a mental disorder!  There also becomes a lack of balance to ones life.  How do you explain that I want to push myself to run 100 miles per week, 10 times per week and pass on other hobbies or activities.  When I find another hobby that gives back as much as running, I will sign up.  Until then, I will continue to run.

Happy Running,

Rick

Running in Clown Shoes

I am not what you would consider a running shoe geek.  I have a pretty neutral gait and am lucky, because I can run in just about anything.  I prefer a well cushioned show, preferably with less drop from heel to toe and a snug fit through the mid-foot.  I've been a big fan of the Brooks Pure series of shoes, especially the earlier versions of the PureConnect. 

However, since the demise of the running store I worked at, I have been forced into the open market to find new shoes.  I am notoriously cheap, so I go right to the bargain basement.  While perusing the basement I came across these shoes, the Altra Instict 2.  Zero drop, well cushioned, cool color, but an wider than normal toe box.  That coupled with the wide platform and pontoon-like last, it gives the appearance of a very brightly colored clown shoe!  Tested them out yesterday on my 11 mile run and they felt fantastic.  Because they are wider than normal, I cinched up the lacing a little tighter than normal, but I love the cushioning and the balance of these shoes.  So, I will slap on the red  nose, lace up my Altra's and hit the roads!

 

On another note, I am not a runner who likes to wear belts and stuff to carry water bottles and other stuff; the less I have to carry the better.  That is why I love the Flipbelt.  Its basically a wide waistband, that is one long, continuous pocket and 4 openings.  Load up your gels and flip it over.  Great for stashing several gels, keys and even your Smartphone.  It is very simple, but what a great idea!

 

Good running week for me, managing 60 miles for the first time since last fall, including a tremendous Tuesday track workout and a progressive 10 miler on the treadmill on Friday.  Starting to feel like a runner again.

 

Happy Running!

Rik

February Blahs

I've been doing a lot of writing and research on the three energy systems and how best to train and affect all of them.  It's all very interesting until the grayness and boredom of the coldest, hardest month that is February set in.  How is one supposed to do 100 meter strides on a snow-packed, icy trail with 15 mph headwinds and a minus 25 degree windchill?  Can you really work your way up to MP tempo when it's this gray and cold and ugly? Even the AVA foam of your favorite shoes feel rock hard! It's survival mode out there folks, no way around it.  Sure you can move indoors to the treadmill or track, but after a couple of days you are ready to bag it.  Let's face it when it's this cold and gray and lifeless and the ground feels like concrete and the wind howls and the temps barely break zero, you really just have to wait it out.  Oh yeah, I am really tired of spending 30 minutes just to get dressed before the run; where the #*#* is that other mitten!  Damn, the batteries on this headlamp are dead and these dirty winter socks smell like, well dirty winter socks.  Blech!  Officially spring is only about 30 days away, so we have that.

So what did I accomplish this week.  I did run everyday, but it wasn't pretty.  Tuesday was an okay progression run on the treadmill, Saturday I fought 25 below windchill, but managed to run mile 8 faster than mile 1 and today it was back on the treadmill for 11 plus with the last mile at 6:20.  Did any of this cheer me up?  No, not really.  Outside of my son's birthday, I don't have a lot of positive things to say about February.

Happy Running?

Rick

The Three Energy Systems

After going on about the benefits of long, slow running, I got some feedback on the validity of some of my claims.  I still honestly believe that if you do nothing else but log a ton of miles, you will be better off than a low-mileage, high quality counterpart.  But to keep it honest,  I don't just run slow miles.  I am pretty consistent with my Tuesday progression runs, and have been known to attack a hill or two. In fact, you can find me at the Minnetonka High School track at 5 am, a month or so out from my goal marathon, fine tuning the speed component.  Why do we do this?  Well, we have three energy system in play when we do any activity and they certainly do not work independent of each other.   So, it only make sense to work all three, even if the sport you are in, in this case long-distance running, overwhelming uses just one of those systems.

Lets take a look at the first of these, the Alactic Anaerobic system.  This uses the existing, small stores of ATP in the muscle, and can only last for around 10 seconds.  Used for small bursts of speed, sudden strenuous activity and functions completely void of oxygen. So, a workout to strengthen this system would be 50 to 60 meter sprints, 10 second hill sprints or an intense weight session in the gym.  Six to 10 reps with significant rest between each set ought to do the trick and I prefer hill sprints, and would only do this type of workout once a week.  Not only does it strengthen the energy system, but is a great workout for bettering form, running economy and adding strength, something that you cannot get from a long, slow slog.  To put a workout like this in perspective however, think about the percentage of total volume a work out like this would make as part of a standard 80 to 100 mile week.  It's so small, but not insignificant.  The key is to do it on fresh legs and not to do it in such a degree that it may interfere with your ability to complete a long or medium long run or cause injury,so be sensible about how many and how intense you perform these workouts.  A little goes a long way

Next week we will look at energy system number two, and how best to improve that.

Happy Running!

Rick

Thinking about the Long Run

For some reason I was giving a lot of thought to the long run this week.  It truly is the staple of the distance runner's program.  I can't think of one plan that doesn't include a long run of 16 miles or more over the week-end.  While most can agree about the importance of this run, many disagree on how to do the run.  I would have to say that the biggest mistake most runners make is running this run too fast.  In fact for a lot of years, I was guilty of this and as a result I suffered through many crash and burn attempts in the marathon.

So why is important to run lots of slow easy miles?  What happens to the runners body after weeks and months or even yeras of high mileage?  It seems weird that a person can run lots of miles at a relatively slow pace, yet on race day, be able to run considerably faster for longer distance.

I am no scientist or doctor and only have a very rudimentary understanding of how the body works,  but after doing some research, here is the best I can do:

1. Increased mitochondria in the muscles.  These are the powerhouse of the muscles creating chemical energy called ATP.  It's pretty simple, more mitochondria, the longer you can run.  The long, easy run creates more and bigger mitochondria.
2. Capillaries also increase, meaning more efficient transport of oxygen to the muscles.
3. Increased myoglobin in muscle fibers.  Myoglobin is the muscles equivalent to blood's hemoglobin.  More myoglobin means more oxygen to the mitochondria.
4. Increased glycogen stores.  After every long run, your body immediately begins adapting and getting ready for the next one.
5. Fat burning increases and your body learns to run more efficiently on fat stores.   Beginner runners rely on glycogen and when that runs out, they switch to fat burning, and they slow considerably.
6. Increase muscle, tendon and bone strength.  This is often overlooked.  Folks spend too much time running fast, forgetting the all important benefit of strength and endurance that comes from running long and slow.  You may be fine aerobically at mile 23 of the marathon, but if every muscle and tendon is in pain, you ain't going far.

So what does all the mean?  Well, in my humble opinion if a runner did nothing but run as many miles as possible and only ran them at a slow, easy pace, he or she would be much better off than a similar runner who forgoes the extra mileage for speed, track and other faster workouts.  The ability to run a marathon well takes years of base-building and allowing your body to adapt as outlined above.  I am convinced that anyone with the patience and perseverance can run a successful marathon.  When I say successful, I mean any race that doesn't end in an all-out death march.  There is no magic formula to get you there, it's all about the mileage.  All the rest is just window dressing.

Happy Running!

Rick

Racing Season Already?

Seems a bit odd to be talking about racing season in the middle of January, but that is where I find myself.  Last week it was the much dreaded Meet of the Miles and this week it was the Securian Half Marathon, part of St. Paul Winter Carnival.  It is also part of the MDRA Grand Prix, which I signed up for again this year.   This is weird part of the schedule, two races in January, then off again until March.  They have added a few races this year and dropped a couple of my old favorites, particularly the Brian Kraft 5k.  I may end up running that one anyway.  The race went well, considering I didn't really do any distance specific training.  Outside of my mile training, I have only averaged just over 30 miles per week since October.  I went out at a conservative pace, then managed 6:40 miles for the second half, coming in just under 1:30.  It certainly was a nice day and enjoyed the race, except for the last half mile, which is hilly and painful.

Continue my slow ascent into some real mileage, just breaking 50 again this week, including a tempo/hill workout on Tuesday and of course the half marathon, which at this point I just consider a really aggressive tempo run.

Also, some big changes for me.  The running store that I have worked at for over 4 years is closing today.  I will miss the shoe discount for sure, but will also miss helping runners in Eden Prairie find the right shoe or lending some advice on how to combat their plantar fasciitis.  Things had been really slow the past 6 months, so I kind of saw it coming.  But, next week I will start my new job of Run Club and Marathon Coach of the Williston Fitness Center Run Club.  Sounds like a lot of fun and a great group of people.  I am really looking forward to it.

Happy Running,
Rick

Getting Back to What I Love

Okay, this mile nonsense is officially over.  I no longer have to worry about or dread going to th track to run multiple 400 meter repeats or feel guilty for bailing on the workout altogether.  I can now get back to running nice leisurely, long runs with the occasional mix of snappier tempos or maybe even an interval now and then.  I have said it many times over the past few months, I hate training for the mile.  The pressure and the intensity are just not my style.  All that being said, I did actually go through with the race.  I thought I could run a sub 5:20, and did manage that, for about 800m!  There was a big fade in laps 5,6, and 7 and had very little kick left in the end.  Final result: 5:26.  No PR, not even close, but 10 seconds faster than last year, so the training I have done was beneficial.  Another positive by-product of the mile training is that I finally feel like I created a solid routine for strengthening and conditioning.  I read an article that stated for distance runners, only 30 to 60 minutes per week is needed.  That's good, because I am going to need lots of time for running.

So, what now.  The plan is to build the base, very methodically and deliberately, just like last year, but maybe pick up the time table.  Last year, I think I wasted too much time in building up to some big miles and left some time out there on my spring races.  I am off to a good start with a 50 mile week, including the mile race, a 12 mile Polar Bear run on Saturday (thanks Kurt and Eugene) and a snappy 9 miler Tuesday in 1 hour flat.

Only a couple of weeks left before the running store I work at closes.  I will certainly miss the shoe discount, but will really miss the Wednesday night run club.  I hope we can continue in another form or fashion going forward.  I am looking for a running related part time job, so let me know if you know of anything.  I applied for a marathon coaching job at a local fitness center and will find out next week.  Or maybe, I will just forgo the part-time employment and run more!

Happy Running!

Rick

Hi-Tech Running

I was running on Saturday and it hit me, what a incredible time time we live, in regards to technology. I recently entered the 21st century, so indulge me as I go on like a hillbilly visiting the big city for the first time.  I had my new smart phone along for my Saturday run, pretty standard by most people's standards, but a slim, light phone that clips inside my jacket pocket and I forget is there.  I have Rhapsody music subscription service, which I can access anywhere, anytime, just about every record known to man. Just think of that, in my pocket, I have access to any album I could want to listen to (okay, no AC/DC or the Beatles, but you get the idea). Along with my new phone, I got a pair of wireless, bone-conduction headphones.  So no annoying cords and the headphones rest on my cheekbone, not stuck inside my ear.  Not only do they sound amazing, but like my phone, I completely forget they are there.  Plus, I can hear everything around me, so they are safe.  Then, about halfway through my run, the music fades and I'm getting a phone call.  I don't answer it, because hey, I'm running, but still, wow.

Then there are the watches.  Again, my watch is pretty standard, but most runners these days have some form of GPS watch.  A watch that only measures the time running, but their pace, distance, elevation change and for the really high tech people you get heart rate, cadence, foot strike, VO2 max and a race predictor.  All of this from a very small wristwatch that connects with a satellite in space that tracks a runners every move.  Think about it, holy crap!

Now consider Saturday morning.  At my house it was 7 below zero.  But again, because of  technology, I was able to stay warm, without dressing like the Michelin man.  My Marmot running jacket is simply amazing.  With only two thin base layers added, I was completely comfortable.  That jacket coupled with my Brooks Utopia tights, some Smartwool socks, Saucony mittens and. Running Room face mask and hat and I was great.  In fact, by the end of the run, I was unzipping the jacket a bit.  Pretty incredible!

So, I can go for a run, have satellites track my every move, have access to any music I wish, stay in complete communication with the entire world, post on social media, take pictures/videos, and stay competely comfortable, all this for an investment of under $750!

The Marathon Cornerstone

To borrow a biblical metaphor, the cornerstone of any marathon training program is mileage.  I learned this the hard way over the years, trying to complete the races in goal time, by cheating on the miles, and running more intervals, tempos and track workouts.  The marathon is not about speed, it's all about endurance and without a proper foundation, your marathon plans will collapse.  Speed work, intervals are all great and beneficial, but can only be built on the almighty foundation of endurance, the cornerstone on which the building depends!

All that being said, foundation building started this week.   After running relatively low mileage for the past 12 weeks, it's time to start the very slow and deliberate task of building up the base once again.   Same plan as last year, but I may ramp just a tad quicker this year.  I stretched out this phase too long last year and my spring racing times suffered.  The key is to find just the right balance.

The mile training is done and good riddance!  Hobbies are supposed to be fun and going to the track twice a week for painful and laborious 400 and 800 workouts is far from enjoyable.  I did gain some fitness and the strengthening and conditioning workouts will continue, so none of this was a waste of time.  I still plan on racing the mile next week, but with no delusions of running a sub 5!

Also, I bid a fond farewell to the running store I have worked at part time over the past 4 years. It will be closing its doors at the end of this month.  I sure will miss that generous shoe discount! If you know of anyone looking for a running shoe expert, let me know.  

So, here is to the new year and another chance for faster times and enjoyable running.

Happy Running,

Rick