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