Sunday, August 30, 2015
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
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
Sunday, August 23, 2015
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
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
Sunday, August 16, 2015
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
Sunday, August 9, 2015
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!
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!
Sunday, August 2, 2015
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
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