Wednesday, November 16, 2016
Chasing 3 Hours: The Need to Blog
Chasing 3 Hours: The Need to Blog: It has been a long time between blog posts. I have not had much to write about, running-wise, so I went silent. I missed writing my blog,...
Tuesday, November 15, 2016
The Need to Blog
It has been a long time between blog posts. I have not had much to write about, running-wise, so I went silent. I missed writing my blog, so here I am. I've been posting pretty consistently for about 6 years and I think I will continue to write, even if no one reads them. They are a wonderful reference for my running plans and I really enjoy looking back on some of the older posts. Did I really run that many miles? Wow, that was a pretty speedy 5K I ran back in 2012! Good stuff and better memories. Plus, I actually heard from a few of you, telling me they were missing my posts.
I still don't have a lot to talk about in regards to my running. Maintaining a base of 35 to 45 miles per week. Throwing in some quality here and there and kinda thinking that I can get back into sub 1:30 half marathon shape by the time the Winter Carnival Half rolls around in January. I go out on Sunday's and see how far I can run in 90 minutes. I am getting close to 12 miles, so I am not too far away. Looking for inspiration where I can, but really just enjoying my running and taking it one day at a time.
Lost a running friend this week. I met Keith Ainsworth about 7 years ago while I was working at the Running Room and leading the Wednesday night run club. We have ran together almost every Wednesday for those seven years, until pancreatic cancer slowed our runs to walks and those walks eventually ended last Tuesday. Through 5 plus years of chemo, Keith rarely missed a run, never complained and never felt sorry for himself. He handled his illness with grace, dignity and courage. What an inspiration; the true meaning of perseverance. Our Wednesday runs will never be the same. RIP Keith.
Best,
Rick
Monday, September 5, 2016
What I Did Over my Summer Vacation
First off, let me tell what I didn't do over my summer vacation. I did no competitive racing. I had a couple of decent races very early summer, mainly off the fumes of my Boston training, then realized during the MDRA 15k that 30 miles per week of jogging and racing do not mix. Really hit home today when I passed on the Victory 10k after 7 years in a row.
So, what did I do?
- I became quite good at reading and interpreting the Daily Racing Form. I am a long way from making any money as a handicapper, but am currently a "break-even" sort!
- Went on a wonderful road trip to Montana with my (no kids) and rediscovered how much in love I still am with Kristen. Nice to know that after 25 years we still have so much to talk about and enjoy each other's company.
- I got a colonoscopy; they are always fun. The narcotics and muscle relaxants were worth the price of admission and finding out you don't have colon cancer is a plus.
- I wanted to be able to list the fact that my yard was finally back in shape, but that didn't happen. I did make an honest effort through June, but even with the extra time, I realized I just can't make myself do things I hate. How bad is it? All I need is to add a broken down appliance and rusted out pick up truck to complete the "look." Looking forward to the day when we move into a condo! I've been mowing the yard for most of the past 45 years and it has lost its charm!
- I have a new job title. Business Intelligence Manager. Enough said.
- I got new glasses. Not a radical change. It was the same week as my colonoscopy. I pretty much did all the health maintenance stuff in a week off this summer. Eyes, teeth, complete physical. Turns out I am okay.
- I gained 12 pounds. Yeah, I know, it doesn't show.
- Bought a pair of running shoes that weigh more than 8 oz. I was feeling old and the extra cushion of some Brooks Ghosts was a welcome relief.
- I ran a 5k race that was almost 3 minutes slower than my current PR and the world didn't come to an end. Turns out it's not that big a deal in the grand scheme of things.
- Discovered that 55 is a pretty good age. I may have to work a little harder to get less than stellar results, but I think I am up for the challenge.
Now time to stop looking back and plan forward for the next "great" running or non-running adventure.
Rick
Sunday, June 5, 2016
Chasing 3 Hours: Hitting the Reset Button
Chasing 3 Hours: Hitting the Reset Button: I think this is the second time I have had a blog post with this title, but this time, I will be literally and figuratively hitting that bu...
Hitting the Reset Button
I think this is the second time I have had a blog post with this title, but this time, I will be literally and figuratively hitting that button. In about 9 days I will be entering a new age-group. What better time to kick off a new phase of running and to reset my Garmin, wiping all the PR's that I have accumulated over the past few years? Besides a marathon PR from 2 years ago is no longer a PR, it's hanging on to the past. What fun will it be to wipe the slate clean and have my Garmin congratulating me on a regulars basis, "longest run!" "Fastest 5K!" My July mile race will be a PR, the Torchlight 5K will be a PR. I can't wait to turn 55!
Speaking of age groups, I raced the Brian Kraft 5K on Monday, my last race in the 50-54 AG. Pretty happy with the result of 18:47, considering how little running I have been doing. However, I am back to running 5 days per week, still at pretty minimal mileage. The plan is to focus on some quality running and perform well at the Richard Hoska Mile and the Torchlight 5K. From there I can turn my attention to the TC 10 Mile!
Speaking of age groups, I raced the Brian Kraft 5K on Monday, my last race in the 50-54 AG. Pretty happy with the result of 18:47, considering how little running I have been doing. However, I am back to running 5 days per week, still at pretty minimal mileage. The plan is to focus on some quality running and perform well at the Richard Hoska Mile and the Torchlight 5K. From there I can turn my attention to the TC 10 Mile!
Saturday, May 28, 2016
Chasing 3 Hours: It's Been Awhile
Chasing 3 Hours: It's Been Awhile: I haven't posted a blog since Boston. In fact, I have done very little related to running since Boston. No work-outs, no long runs, no...
It's Been Awhile
I haven't posted a blog since Boston. In fact, I have done very little related to running since Boston. No work-outs, no long runs, no writing about running, no talking about running. Going for a run only when I felt like it, which wasn't very often. It's been over 5 weeks and it feels right. Sleeping in, being lazy, undisciplined, you know, normal. Like I said, it feels right. Normal. Getting caught up on my long neglected yard. Doing tasks around the house. Heck, I just spent a Saturday, decluttering. Seeing all the accumulated stuff in our basement (mostly kid-related) reminded me of a different time in my life. A time when running was "just a simple hobby, a distraction." Biding my time until the urge to set a goal returns. Until that drive to start getting up at 0-dark thirty returns. Or maybe it won't. I think I am okay either way. The fact I am writing a blog about running is telling. Perhaps I am more ready than even know. Bottom line, not going to force it. The way I look at it, I have 20 years or so, of "quality" running left in these bones. Marathon runs, 5k races, runs with friends, trail runs, runs in exotic places, wintery/snowy runs, hot/humid runs, accompanying folks on their "longest run ever," long runs with my daughter and everything in between. It will all come back in due time
Wednesday, April 20, 2016
Chasing 3 Hours: Boston Marathon 2016
Chasing 3 Hours: Boston Marathon 2016: First, I want to start by saying thanks to all of you who sent messages of encouragement and I also welcomed the condolences! Yes, the race...
Boston Marathon 2016
First, I want to start by saying thanks to all of you who sent messages of encouragement and I also welcomed the condolences! Yes, the race did not turn out as expected, but there were lessons learned, strengths uncovered and memories made.
Let me speak to the marathon week end in general. Now, I have never been to Boston, so not sure what it is like on "normal" week-ends, but marathon week end is certainly something special. I don't need to get into the details of my time there, but generally speaking, the city had a carnival, party and celebratory atmosphere. The weather leading up to the race was cool, but pleasant and there seemed to be crowds of people everywhere and something happening on every street corner. Pretty remarkable.
Then there was race day. To the casual observer and even to us runners, it was an absolutely beautiful morning. Bright blue sky's, an ocean breeze off the Atlantic, beautiful sunshine and morning temps of 50 something. However, after running the logistical gauntlet of automobiles, trains and buses, the temp was probably closer to 60. Still not a problem, but we had an hour or so until go time. At around 9:05 they announce that they would let Wave 1 enter their corals, so I shed my warm ups, said so long to Kurt and Eugene, and headed to the start. This is when I realized it was going to be a challenge. As we we walked the mile or so to the start line, the sun was very bright and very warm. I could already start to feel this delicate Minnesota flower start to wilt! Like a dummy, I wore no hat, but did manage to slather on quite a bit of sunscreen. One more bathroom stop and I entered my coral. The anthem played and the helicopters flew over head and we were ready to go. This is the point where I, and thousands of others got into trouble. We knew the temp wasn't bad and apart from some warm sunshine it was all systems go, right? Heck, we even had a nice ocean breeze blowing in from the east. Why adjust your pace? What could go wrong?
We were off and I was running my first Boston Marathon! The crowds at the start were loud and we were running down hill and all was right with the world. However, I was about a mile or so in when I started feeling some cramping in my gut, not bad, but enough to know that there was a problem. I tried to ignore it, but when my first miles were ranging from 6:49 to 7:01, I realized that today wasn't my day. It felt hot, but I wasn't sweating a lot, I was working hard, but could go no faster than 7 minute pace, plus the GI issues worsened. This continued on through mile 11 and I slowed to a 7:15 pace and by 14, I was forced to hit the porta potty. I seriously considered dropping out at this point, but decided to press on; heck, I can run 12 miles in my sleep, so why not take what the course gave me and run as easy as possible. It was pretty demoralizing having 1,000 of runners streaming past me, but I had nothing left. I made it up the hills without much problem, reached the 20 mile mark and prepared mentally and physically for the final 6.2 downhill. Even though I was running very easy, my hamstrings started to go wonky. It was manageable through 23, but they started to seize up by mile 24, and soon after that the left one was doing the same. The only distraction from the hamstring cramping was the severe side stitch that would not subside. With less than two miles to go, I was running at an 8:45 pace, shortening my stride as much as possible to keep from face planting on Boylston Street. The crowds were roaring, but I could not respond in kind. I had nothing. The blazing finish I had envisioned all these weeks, had devolved into a penguin waddle! I crossed the finish line and as soon as I stopped, both hammies seized up, but I managed to stay upright. I felt lightheaded and I was very close to dropping, but it passed quickly. I just wanted my medal and cheeseburger!
The theme of the day was cramping. I have run 16 marathons and rarely see people dropping, but Monday I saw many folks just bonking and dropping in the middle of the course. The deceptively warm conditions had their way with many of us, especially those of us not used to early summer-like temps.
While I am certainly disappointed with the result, I did discover another level of perseverance I didn't realize existed. When you are negotiating with yourself at the halfway point, you know you are in for a long morning. I seriously and longingly eyed every medical tent from 14 on, but kept telling myself, let's stop at the next one! Without a proper finish, I would never feel right about wearing my Boston jacket. A DNF at the most prestigious marathon in the world just seemed like a bad idea. I never walked either, I honestly think if I would have walked, I never would get moving again!
I am now more than 24 hours removed from the race and I seriously don't know if I want to do another marathon. The marathon can be glorious, life-changing and inspiring, but on any given day, it can also be equally humbling, painful and demoralizing. And no matter how hard you prepare, you never know what day you are going to experience. On the other hand, I turn 55 this year, and a sub 3 in that age group would put me in the top 10 at Boston!
Happy Running everyone! I will be taking some well deserved time off, but hope to see you on an easy run on the trails!
Rick
Let me speak to the marathon week end in general. Now, I have never been to Boston, so not sure what it is like on "normal" week-ends, but marathon week end is certainly something special. I don't need to get into the details of my time there, but generally speaking, the city had a carnival, party and celebratory atmosphere. The weather leading up to the race was cool, but pleasant and there seemed to be crowds of people everywhere and something happening on every street corner. Pretty remarkable.
Then there was race day. To the casual observer and even to us runners, it was an absolutely beautiful morning. Bright blue sky's, an ocean breeze off the Atlantic, beautiful sunshine and morning temps of 50 something. However, after running the logistical gauntlet of automobiles, trains and buses, the temp was probably closer to 60. Still not a problem, but we had an hour or so until go time. At around 9:05 they announce that they would let Wave 1 enter their corals, so I shed my warm ups, said so long to Kurt and Eugene, and headed to the start. This is when I realized it was going to be a challenge. As we we walked the mile or so to the start line, the sun was very bright and very warm. I could already start to feel this delicate Minnesota flower start to wilt! Like a dummy, I wore no hat, but did manage to slather on quite a bit of sunscreen. One more bathroom stop and I entered my coral. The anthem played and the helicopters flew over head and we were ready to go. This is the point where I, and thousands of others got into trouble. We knew the temp wasn't bad and apart from some warm sunshine it was all systems go, right? Heck, we even had a nice ocean breeze blowing in from the east. Why adjust your pace? What could go wrong?
We were off and I was running my first Boston Marathon! The crowds at the start were loud and we were running down hill and all was right with the world. However, I was about a mile or so in when I started feeling some cramping in my gut, not bad, but enough to know that there was a problem. I tried to ignore it, but when my first miles were ranging from 6:49 to 7:01, I realized that today wasn't my day. It felt hot, but I wasn't sweating a lot, I was working hard, but could go no faster than 7 minute pace, plus the GI issues worsened. This continued on through mile 11 and I slowed to a 7:15 pace and by 14, I was forced to hit the porta potty. I seriously considered dropping out at this point, but decided to press on; heck, I can run 12 miles in my sleep, so why not take what the course gave me and run as easy as possible. It was pretty demoralizing having 1,000 of runners streaming past me, but I had nothing left. I made it up the hills without much problem, reached the 20 mile mark and prepared mentally and physically for the final 6.2 downhill. Even though I was running very easy, my hamstrings started to go wonky. It was manageable through 23, but they started to seize up by mile 24, and soon after that the left one was doing the same. The only distraction from the hamstring cramping was the severe side stitch that would not subside. With less than two miles to go, I was running at an 8:45 pace, shortening my stride as much as possible to keep from face planting on Boylston Street. The crowds were roaring, but I could not respond in kind. I had nothing. The blazing finish I had envisioned all these weeks, had devolved into a penguin waddle! I crossed the finish line and as soon as I stopped, both hammies seized up, but I managed to stay upright. I felt lightheaded and I was very close to dropping, but it passed quickly. I just wanted my medal and cheeseburger!
The theme of the day was cramping. I have run 16 marathons and rarely see people dropping, but Monday I saw many folks just bonking and dropping in the middle of the course. The deceptively warm conditions had their way with many of us, especially those of us not used to early summer-like temps.
While I am certainly disappointed with the result, I did discover another level of perseverance I didn't realize existed. When you are negotiating with yourself at the halfway point, you know you are in for a long morning. I seriously and longingly eyed every medical tent from 14 on, but kept telling myself, let's stop at the next one! Without a proper finish, I would never feel right about wearing my Boston jacket. A DNF at the most prestigious marathon in the world just seemed like a bad idea. I never walked either, I honestly think if I would have walked, I never would get moving again!
I am now more than 24 hours removed from the race and I seriously don't know if I want to do another marathon. The marathon can be glorious, life-changing and inspiring, but on any given day, it can also be equally humbling, painful and demoralizing. And no matter how hard you prepare, you never know what day you are going to experience. On the other hand, I turn 55 this year, and a sub 3 in that age group would put me in the top 10 at Boston!
Happy Running everyone! I will be taking some well deserved time off, but hope to see you on an easy run on the trails!
Rick
Sunday, April 10, 2016
Chasing 3 Hours: Boston Marathon Week 18/19 - Yes, I'm Tapering
Chasing 3 Hours: Boston Marathon Week 18/19 - Yes, I'm Tapering: The taper arrived, thank God! Not much to report, which is a good thing. Modest week of mileage, around 60, and a very good tempo run on t...
Boston Marathon Week 18/19 - Yes, I'm Tapering
The taper arrived, thank God! Not much to report, which is a good thing. Modest week of mileage, around 60, and a very good tempo run on the track Tuesday night. Maybe even overdid it a little bit, but it has been a long time since I felt this good, so I took advantage. Rest of the week was all slow easy miles. Now if I can just avoid twisting an ankle or coming down with the Zika virus in the next week, I will be ready to roll.
Lots more not running this week as we really get set for the big day. I will probably do 3 at sub 6:30, just to keep things sharp, and that is about it. Friday is a travel day and I hope to get lots and lots of sleep in the next week.
Happy Running!
Rick
Lots more not running this week as we really get set for the big day. I will probably do 3 at sub 6:30, just to keep things sharp, and that is about it. Friday is a travel day and I hope to get lots and lots of sleep in the next week.
Happy Running!
Rick
Sunday, April 3, 2016
Chasing 3 Hours: Boston Marathon - Week 17/19 - 15 Days!
Chasing 3 Hours: Boston Marathon - Week 17/19 - 15 Days!: I finally made it, the taper is here! I have to admit, it forced itself on me a day early. I had planned on 12 to 15 today, but I had noth...
Boston Marathon - Week 17/19 - 15 Days!
I finally made it, the taper is here! I have to admit, it forced itself on me a day early. I had planned on 12 to 15 today, but I had nothing left mentally, physically or spiritually, so the best I could do was about 9 on the trails by my house. For better or worse, it's all out there; I really don't think I could have run another mile. Let the taper works it's magic now and go for it in Boston!
I did have some good runs this week, even though I was well under my mileage goal. Tuesday things were feeling flat, so I decided I needed some mile intervals. I ran 13 miles total with 5x1 mile ranging from 6:45 to 6:05. I gotta say the entire run felt effortless and rather than feeling like I was pulling a plow, I was gliding. It had been a long time. Thursday was a 12 mile progression starting at a 9 minute pace and finishing at 6:45. Saturday, I decided to sign up for the Ron Daws 25k, not to race, but I needed to run a long run with some MP miles in the mix. It was a terrible day. 25 degrees and 40 mph wind gusts, coupled with the notorious hills of this course made for a tough day. I went out easy, running 7:30's, but every time I tried to push the pace, there was a hill followed by wind that practically stopped you in your tracks. I did get a few miles in at about 6:45, but most were slower. I think my average was about 7:19 for the 19 miles that I ran, so not a bad workout.
Tomorrow, I get to skip my two-a-days, followed by Tuesday, which consists of only 10 with 5 at MP. Wednesday, Thursday and Friday are all easy, single days; I can't wait for this. Then I get to celebrate by NOT running 35 miles or more over the week end!
Happy Running!
Rick
I did have some good runs this week, even though I was well under my mileage goal. Tuesday things were feeling flat, so I decided I needed some mile intervals. I ran 13 miles total with 5x1 mile ranging from 6:45 to 6:05. I gotta say the entire run felt effortless and rather than feeling like I was pulling a plow, I was gliding. It had been a long time. Thursday was a 12 mile progression starting at a 9 minute pace and finishing at 6:45. Saturday, I decided to sign up for the Ron Daws 25k, not to race, but I needed to run a long run with some MP miles in the mix. It was a terrible day. 25 degrees and 40 mph wind gusts, coupled with the notorious hills of this course made for a tough day. I went out easy, running 7:30's, but every time I tried to push the pace, there was a hill followed by wind that practically stopped you in your tracks. I did get a few miles in at about 6:45, but most were slower. I think my average was about 7:19 for the 19 miles that I ran, so not a bad workout.
Tomorrow, I get to skip my two-a-days, followed by Tuesday, which consists of only 10 with 5 at MP. Wednesday, Thursday and Friday are all easy, single days; I can't wait for this. Then I get to celebrate by NOT running 35 miles or more over the week end!
Happy Running!
Rick
Sunday, March 27, 2016
Chasing 3 Hours: Boston Marathon - Week 16 of 19 - Last 90 Mile Wee...
Chasing 3 Hours: Boston Marathon - Week 16 of 19 - Last 90 Mile Wee...: While my official taper does not begin for another week, I will be running slightly lower mileage this upcoming week, making this past week ...
Boston Marathon - Week 16 of 19 - Last 90 Mile Week Ever?
While my official taper does not begin for another week, I will be running slightly lower mileage this upcoming week, making this past week the last 90 miler of the cycle; maybe even ever. I can honestly say, I can't see myself doing this again; running maximum mileage, to the point of exhaustion day in and day out for weeks and weeks and months. I mean I have run every day since December 2nd, never dropping below 60, averaging 80 mpw in early 2016 and running close to 90's through all of February and March. The best way to describe the way I feel, is in what I told my daughter this week; practically every run feels like a I am pulling a plow!
The week was a decent mileage week, hitting 91, but lacking in quality, which was a bit disappointing. Tuesday I had nothing for a progression run, so I opted to do 4 miles on Wednesday night at MP, which felt pretty good. Ran lots of hills the rest of the week and finished up with a long run of about 21, which progressed from a jog to about a 6:40 pace, averaging 8 flat. Am I confident about a sub 2:50? Not at all, unless something magical happens in the next three weeks, so I think I will stick with the B goal of 2:53:xx and a well-earned Moose Mug.
Happy Running!
Rick
The week was a decent mileage week, hitting 91, but lacking in quality, which was a bit disappointing. Tuesday I had nothing for a progression run, so I opted to do 4 miles on Wednesday night at MP, which felt pretty good. Ran lots of hills the rest of the week and finished up with a long run of about 21, which progressed from a jog to about a 6:40 pace, averaging 8 flat. Am I confident about a sub 2:50? Not at all, unless something magical happens in the next three weeks, so I think I will stick with the B goal of 2:53:xx and a well-earned Moose Mug.
Happy Running!
Rick
Sunday, March 20, 2016
Chasing 3 Hours: Boston Marathon - Week 15/19 - Wave 1, Corral 3, B...
Chasing 3 Hours: Boston Marathon - Week 15/19 - Wave 1, Corral 3, B...: It is officially official now! Boston runners received their bib numbers and corral assignments this week! I am wave 1, corral 3 and bib 2...
Boston Marathon - Week 15/19 - Wave 1, Corral 3, Bib 2165!!
It is officially official now! Boston runners received their bib numbers and corral assignments this week! I am wave 1, corral 3 and bib 2165. It is gettin' real now! Only 28 more days and 14 of hard training left.
Speaking of training, I ran another 90 mile week (well 89, but close enough). I did a couple of moderately easy progression runs of 13 miles each on Tuesday and Thursday and saved my hard workout for Saturday, when I raced the USATF Championship 8k in St. Paul. I believe I stated last week that anything under 30 minutes would be acceptable; the race was not acceptable. Legs were not what they should of been, even with a very easy Friday. I can't blame the conditions, just didn't have it. Ran the first mile in 6:17, which I wasn't too concerned about, considering it goes up a decent hill and we were into the wind. I settled into mile two and according to my Garmin, I was cruising along at a 6:05 pace. Wrong! Mile two was also 6:17! Sub 30 was out of the question and now was starting to question a sub 31. I buckled down on mile 3, and cruised down some the downhills and pushed the pace. This helped and wound up with a 6:09. I started to feel better and again slightly pushed for mile 4 and a 6:07 pace. It was an out and back course and I knew at least 3 folks in my age group were ahead of me, so assuming I missed one, I figured I was in the top 5. With a half-mile to a go, a guy in my age group that I had just passed, flew by me and I knew another right behind me. I went easy up the last hill and on the last 800 meter I passed one and kept the other at bay, securing my 5th spot. I had no idea how fast I ran that last mile and was shocked to see that I ran the .96 miles in 5:35, so I think my problem may have been more mental than physical. Finished the race in 30:37.
Two weeks of hard training remain and I need to make the best of it. I will try to sneak in another race or two, just to fine tune things.
Happy Running!
Rick
Speaking of training, I ran another 90 mile week (well 89, but close enough). I did a couple of moderately easy progression runs of 13 miles each on Tuesday and Thursday and saved my hard workout for Saturday, when I raced the USATF Championship 8k in St. Paul. I believe I stated last week that anything under 30 minutes would be acceptable; the race was not acceptable. Legs were not what they should of been, even with a very easy Friday. I can't blame the conditions, just didn't have it. Ran the first mile in 6:17, which I wasn't too concerned about, considering it goes up a decent hill and we were into the wind. I settled into mile two and according to my Garmin, I was cruising along at a 6:05 pace. Wrong! Mile two was also 6:17! Sub 30 was out of the question and now was starting to question a sub 31. I buckled down on mile 3, and cruised down some the downhills and pushed the pace. This helped and wound up with a 6:09. I started to feel better and again slightly pushed for mile 4 and a 6:07 pace. It was an out and back course and I knew at least 3 folks in my age group were ahead of me, so assuming I missed one, I figured I was in the top 5. With a half-mile to a go, a guy in my age group that I had just passed, flew by me and I knew another right behind me. I went easy up the last hill and on the last 800 meter I passed one and kept the other at bay, securing my 5th spot. I had no idea how fast I ran that last mile and was shocked to see that I ran the .96 miles in 5:35, so I think my problem may have been more mental than physical. Finished the race in 30:37.
Two weeks of hard training remain and I need to make the best of it. I will try to sneak in another race or two, just to fine tune things.
Happy Running!
Rick
Sunday, March 13, 2016
Chasing 3 Hours: Boston Marathon - Week 14/19 - Countin' Down the D...
Chasing 3 Hours: Boston Marathon - Week 14/19 - Countin' Down the D...: When folks now ask me, "Hey, how long until Boston?" my answer now has become, 37 days, 12 hours and 47 minutes! The fatigue is ...
Boston Marathon - Week 14/19 - Countin' Down the Days
When folks now ask me, "Hey, how long until Boston?" my answer now has become, 37 days, 12 hours and 47 minutes! The fatigue is a permanent fixture in my life right now and all I can do is countdown the days, but I just have to keep telling myself that I have less than three weeks to a well-deserved taper; just 3 more weeks!
My week went well. Because of a scheduling conflict, my long run was a couple of miles short, so the total for the week was just under 90, but hey, close enough. I had a good Tuesday workout, running 13 miles, with 6 plus at marathon pace. The rest of the week was at a pretty easy pace, but I ran lots and lots of hills. Finished the week with back to back long runs of 15 and 19.
Things change up in the coming week, with the first race of the spring season. O'Gara's 8k is Saturday, so I may back off on the mileage just a tad, so I have relatively fresh legs for the race. I really feel the need for a decent fitness test after weeks and weeks of long, slow miles. Anything under 30 minutes would be acceptable.
Happy Running!
Rick
My week went well. Because of a scheduling conflict, my long run was a couple of miles short, so the total for the week was just under 90, but hey, close enough. I had a good Tuesday workout, running 13 miles, with 6 plus at marathon pace. The rest of the week was at a pretty easy pace, but I ran lots and lots of hills. Finished the week with back to back long runs of 15 and 19.
Things change up in the coming week, with the first race of the spring season. O'Gara's 8k is Saturday, so I may back off on the mileage just a tad, so I have relatively fresh legs for the race. I really feel the need for a decent fitness test after weeks and weeks of long, slow miles. Anything under 30 minutes would be acceptable.
Happy Running!
Rick
Sunday, March 6, 2016
Chasing 3 Hours: Boston Marathon - Week 13/19 - Legs Coming Back
Chasing 3 Hours: Boston Marathon - Week 13/19 - Legs Coming Back: The last few weeks my legs have felt heavy, concrete-like, so a slight step back in mileage was needed. They felt better this week. I will...
Boston Marathon - Week 13/19 - Legs Coming Back
The last few weeks my legs have felt heavy, concrete-like, so a slight step back in mileage was needed. They felt better this week. I will admit that I still have a ways to go, but the strategy of taking it least one day a week very, very easy seems to do the trick. This last week it was Friday. I normally do about 10 plus miles at a general aerobic pace, but this week decided to do 3 very easy in the morning and the same in the evening. Both runs were with my dog, Huey, so included lots of stopping, walking and sniffing the ground. (Huey, not me!). The legs responded well Saturday morning. Certainly, not race ready, but unlike last Saturday, my miles got faster and faster rather than the other way. Sunday I ran 20 plus and while not blistering fast, again I managed to get faster and faster.
So to recap, another 90 mile week, a decent block tempo workout on Tuesday, where I ran 13 miles and 3x4 miles, one at 7:30 pace, another block at 6:45 and the final one at 6:30 pace. I ran lots of hills, and also through in a very light progression run on Thursday night. A solid week, especially when compared to my performance in week 12.
The weather coming up looks glorious. Probably be making the transition from evening to early morning runner. Warmer temps, no snow and ice and lots and lots of daylight. Always love this transition. Need to have the legs recover some more and nail some more quality workouts. Only about 4 weeks of hard training remain and need to make the best of it.
Happy Running!
Rick
So to recap, another 90 mile week, a decent block tempo workout on Tuesday, where I ran 13 miles and 3x4 miles, one at 7:30 pace, another block at 6:45 and the final one at 6:30 pace. I ran lots of hills, and also through in a very light progression run on Thursday night. A solid week, especially when compared to my performance in week 12.
The weather coming up looks glorious. Probably be making the transition from evening to early morning runner. Warmer temps, no snow and ice and lots and lots of daylight. Always love this transition. Need to have the legs recover some more and nail some more quality workouts. Only about 4 weeks of hard training remain and need to make the best of it.
Happy Running!
Rick
Sunday, February 28, 2016
Chasing 3 Hours: Boston Marathon 2016 - Week 12 of 19 - Takin' a Br...
Chasing 3 Hours: Boston Marathon 2016 - Week 12 of 19 - Takin' a Br...: After 3 consecutive weeks of 90 plus miles, I decided that I needed a slight break in the action. I wanted to be able to run a halfway dece...
Boston Marathon 2016 - Week 12 of 19 - Takin' a Break
After 3 consecutive weeks of 90 plus miles, I decided that I needed a slight break in the action. I wanted to be able to run a halfway decent 20-miler on Sunday, so I took it relatively easy on Friday and Saturday. Boy, did I need it! I only ran 8 easy miles on Friday, but the legs felt like concrete and had absolutely no life in them. Saturday was also a very easy 11, and more of the same. Lead legs and fighting through every mile. The legs are not sore and I am not in any pain, just zero pop or energy. However, after the slight cutback, a couple of Saturday naps, lots of eating, followed by a good night's sleep, I was feeling pretty good today. My best case scenario would be to run the 20 as a progression, with the last few miles getting in the 6:30 range, but I knew, based on how the past few days went, that would be asking too much. Did the first few miles at "Huey" pace, which includes plenty of stopping and starting. Then I settled into an 8:45 pace for the early miles and very, slowly and gradually worked my way under a 7 minute pace. The legs still felt heavy and I don't think I could have run much faster even I wanted to, but still a vast improvement over Friday and Saturday.
So, ended up the week with about 86 miles and will probably be around 370 for the month. I did get in a pretty decent tempo run on Tuesday, when I ran 12 miles with half of those below 6:48 pace. For the upcoming week, I think I might forgo some mileage again for an attempt at quality. I have pushed my legs to the brink and only have about 7 weeks to bring them back to life. Time for a mini recovery then some fine tuning.
Happy Running!
Rick
Sunday, February 21, 2016
Chasing 3 Hours: Boston Marathon - Week 11 of 19 - Almost According...
Chasing 3 Hours: Boston Marathon - Week 11 of 19 - Almost According...: Another week that almost went as planned. My interval sessions that I threw in last week went so well, I decdied to do them again this past...
Boston Marathon - Week 11 of 19 - Almost According to Plan
Another week that almost went as planned. My interval sessions that I threw in last week went so well, I decdied to do them again this past Tuesday. These were more structured than the previous version; I ran a total of 12 miles with 5 x 1 mile intervals in 5:59, 5:56, 5:52, 5:48 and 5:58. Pretty happy with this effort. The plan then was to finish off the week with back to back long runs, with Saturday being easy and Sunday pushing the envelope, running a progression with a possible 6 to 8 miles at marathon pace. Saturday's run was fine, easily logging 16 miles at a relaxed pace. Sunday started out well, getting progressively faster from 1 to 10, where I was poised to be at MP then hold on for the rest of the run. I hit the trail, which is flat and relatively ice free, locked into MP and ran out of gas only a mile into the effort. Turned out to be decent general aerobic run, but a far from the effort planned. The week overall was a B+, logging 90 plus miles again and hitting 1 of my 2 workouts.
So, how to bounce back this week? I like how my body is responding to the interval workouts, so that is on the schedule again. I still want a marathon paced effort somewhere in the mix, so I am thinking of a 6 to 8 mile cutback in mileage, giving me some well needed rest. Perhaps I will do a light and short recovery run Friday, an MLR very easy on Saturday, then a full-fledged long run with 8 to 10 at MP on Sunday.
Less the taper, only 6 more weeks of heavy duty training; it is make or break time!
Happy Running!
Rick
So, how to bounce back this week? I like how my body is responding to the interval workouts, so that is on the schedule again. I still want a marathon paced effort somewhere in the mix, so I am thinking of a 6 to 8 mile cutback in mileage, giving me some well needed rest. Perhaps I will do a light and short recovery run Friday, an MLR very easy on Saturday, then a full-fledged long run with 8 to 10 at MP on Sunday.
Less the taper, only 6 more weeks of heavy duty training; it is make or break time!
Happy Running!
Rick
Monday, February 15, 2016
Chasing 3 Hours: Boston Marathon Week 10 of 19 - Change of Pace
Chasing 3 Hours: Boston Marathon Week 10 of 19 - Change of Pace: Last week was a rough one for me. I have been nailing my tempo runs, but logging the long and medium long runs was beginning to become a ch...
Sunday, February 14, 2016
Boston Marathon Week 10 of 19 - Change of Pace
Last week was a rough one for me. I have been nailing my tempo runs, but logging the long and medium long runs was beginning to become a challenge. Legs were heavy and beat up and mentally every mile was becoming a chore. My original plan for this week was for more of the same, high miles and a couple of serious tempo runs, but since things were feeling s bit stale with that routine, I decided to throw some interval and fartlek running into the mix, hoping that might break me out of the funk. So Tuesday I went to the track and instead of my usual 12 mile run with 7 to 9 at sub marathon pace, I warmed up and did interval ladders, running 250 meters all out and 250 easy, 500 hard, 500 easy and so on. Friday was more of the same, but less structured. I started with 100 meter strides, a lot of them, then would run hard on the straight part of the track and easy on the turns, followed by "let's see by how fast can I run a mile." Basically having some fun. Worked like a charm, as my 19 plus miles on Saturday were effortless and the follow-up 14 plus Sunday was even better. Good week, finishing up with 93 miles and a fresh perspective.
Looking forward to some warmer weather this week. The plan is stay around the 90 mile mark, but probably move one of my quality efforts to Sunday's MLR. I have been doing my week end runs a little too easy, so time to step up the effort a bit. There are only about 6 or 7 weeks of quality weeks left, so time to get plenty of rest, fuel right and really get after those quality runs. Maybe even find a race or two test out the fitness level.
Happy Running!
Rick
Looking forward to some warmer weather this week. The plan is stay around the 90 mile mark, but probably move one of my quality efforts to Sunday's MLR. I have been doing my week end runs a little too easy, so time to step up the effort a bit. There are only about 6 or 7 weeks of quality weeks left, so time to get plenty of rest, fuel right and really get after those quality runs. Maybe even find a race or two test out the fitness level.
Happy Running!
Rick
Sunday, February 7, 2016
Chasing 3 Hours: Boston Marathon Week 9 of 19 - Half-Time Pep Talk
Chasing 3 Hours: Boston Marathon Week 9 of 19 - Half-Time Pep Talk: I am approaching the halfway point of my training cycle and I have to admit I am in serious need of a pep talk. Now don't get me wrong,...
Boston Marathon Week 9 of 19 - Half-Time Pep Talk
I am approaching the halfway point of my training cycle and I have to admit I am in serious need of a pep talk. Now don't get me wrong, the week went pretty well, but I had to talk myself into every single mile over the weekend. I planned to do 20 on Saturday, but had to pull the plug at just over 18. I thought I could make up the difference on Sunday, but could only muster the planned 14 and that was it. Hips felt like concrete and really very little life or pop in the legs.
On a positive note, even though I just fell short of my 90 mile goal (88.2), it was a mileage PR for the cycle. Also, cranked out a "feel good" tempo run on Thursday night, where I ran 11 miles at 6:49 pace average and 8 at or below 6:25!
However, the real highlight of the week came on Saturday. I got to watch my daughter debut in the mile at the Bethel track meet. Very impressed with Malena's first effort, racing a 5:40 mile, which was good enough for 7th out of 25 gals and qualified her for MIAC conference meet! Pretty impressive for her first mile and only second track meet. Congrats Malena!
Okay, with 10 weeks left, what is in store? First objective is to get some stretching and conditioning done early in the week, in hopes to loosen up these hips. Mileage will be close to the same, maybe try to break 90, and another 8 to 10 mile tempo run mid- week. In a couple more weeks, I will turn my attention to more interval workouts, where I can fine tune and sharpen things a bit. Oh, and plenty of racing in March! Here's to half time!
Happy Running!
Rick
Sunday, January 31, 2016
Chasing 3 Hours: Boston Marathon Week 8/19 - Meat and Potatoes
Chasing 3 Hours: Boston Marathon Week 8/19 - Meat and Potatoes: This was week 8, about 12 weeks out and as I mentioned last week, the time when the real work begins. I've been gradually building mile...
Boston Marathon Week 8/19 - Meat and Potatoes
This was week 8, about 12 weeks out and as I mentioned last week, the time when the real work begins. I've been gradually building mileage and on top of running 80 to 90 mile weeks, I get to throw more quality and racing into the mix.
I am happy to report that I hit my mileage goal of 85 miles and nailed a quality tempo run on Tuesday night, where I ran 12 miles with 9 at sub 6:40 pace, then capped off the week with 19 miles on Saturday and a HM at 6:39 pace, followed up by 14 easy on Sunday. Now I came up a little short on my HM goal, but I am still pleased with the effort. I had trouble getting going, hitting the first half at about a 6:47 pace. However, I opened it up on the way back hitting 6:30 pace pretty comfortably and even running a sub 40 minute 10k!
I am really happy with my progression so far. No huge gains and no PR's, but I feel good, no pain or injuries and very little fatigue. I think the cold weather training and the slow easy miles are paying off.
I will try to hit 90 miles this week and because of the mileage increase, I will stick with one quality run. Shooting for 13 miles with 10 at 6:30 pace, but maybe wait until Thursday, to let me recover from the HM.
Happy Running!
Rick
I am happy to report that I hit my mileage goal of 85 miles and nailed a quality tempo run on Tuesday night, where I ran 12 miles with 9 at sub 6:40 pace, then capped off the week with 19 miles on Saturday and a HM at 6:39 pace, followed up by 14 easy on Sunday. Now I came up a little short on my HM goal, but I am still pleased with the effort. I had trouble getting going, hitting the first half at about a 6:47 pace. However, I opened it up on the way back hitting 6:30 pace pretty comfortably and even running a sub 40 minute 10k!
I am really happy with my progression so far. No huge gains and no PR's, but I feel good, no pain or injuries and very little fatigue. I think the cold weather training and the slow easy miles are paying off.
I will try to hit 90 miles this week and because of the mileage increase, I will stick with one quality run. Shooting for 13 miles with 10 at 6:30 pace, but maybe wait until Thursday, to let me recover from the HM.
Happy Running!
Rick
Sunday, January 24, 2016
Chasing 3 Hours: Boston Marathon - Week 7/19 - Time to Get Serious
Chasing 3 Hours: Boston Marathon - Week 7/19 - Time to Get Serious: It is hard to believe I am already 7 weeks into this training cycle. It has gone really well so far and I am right where I need to be headi...
Chasing 3 Hours: Boston Marathon Week 6/19 - Still Plugging Along
Chasing 3 Hours: Boston Marathon Week 6/19 - Still Plugging Along: No big breakthroughs this week, in fact it looked a lot like last week. My plan was for a cutback week, but instead of cutting back the mil...
Boston Marathon - Week 7/19 - Time to Get Serious
It is hard to believe I am already 7 weeks into this training cycle. It has gone really well so far and I am right where I need to be heading into the important 12 weeks remaining. I am hitting my quality runs and I am poised to comfortably get into some 90 mile weeks through February and March.
This week I managed 84 miles with a decent quality track work out Tuesday, where I ran 11 miles with 8 under 6:30 and 6 of those 8 under 6:20. Friday night on the treadmill, I did a couple of mini progression runs, getting down to 6:10 pace, then finished off the week with an easy 20-miler on Saturday and 11 easy on Sunday. Outside the normal amount of fatigue, the body is holding up pretty well.
The plan for this week is to run about 85 miles, which may be tricky with a full work schedule, but the if weather will cooperate, I should be able to get some long morning runs in, leaving me to work late. I am racing the Securian Half Marathon Saturday, which will provide a much needed fitness test. I am hoping for a sun 1:26 effort, which while a long way from 2:50 shape, at least will tell me I am heading in the right direction.
Happy Running!
Rick
This week I managed 84 miles with a decent quality track work out Tuesday, where I ran 11 miles with 8 under 6:30 and 6 of those 8 under 6:20. Friday night on the treadmill, I did a couple of mini progression runs, getting down to 6:10 pace, then finished off the week with an easy 20-miler on Saturday and 11 easy on Sunday. Outside the normal amount of fatigue, the body is holding up pretty well.
The plan for this week is to run about 85 miles, which may be tricky with a full work schedule, but the if weather will cooperate, I should be able to get some long morning runs in, leaving me to work late. I am racing the Securian Half Marathon Saturday, which will provide a much needed fitness test. I am hoping for a sun 1:26 effort, which while a long way from 2:50 shape, at least will tell me I am heading in the right direction.
Happy Running!
Rick
Sunday, January 17, 2016
Chasing 3 Hours: Boston Marathon Week 6/19 - Still Plugging Along
Chasing 3 Hours: Boston Marathon Week 6/19 - Still Plugging Along: No big breakthroughs this week, in fact it looked a lot like last week. My plan was for a cutback week, but instead of cutting back the mil...
Boston Marathon Week 6/19 - Still Plugging Along
No big breakthroughs this week, in fact it looked a lot like last week. My plan was for a cutback week, but instead of cutting back the mileage, I held that steady and backed off on the quality.
The week started off with the Meet of the Miles. I really didn't train for the mile, but I thought I was still in decent enough shape to at least ran what I did last year. Mentally I just wasn't ready to put myself in a lot of discomfort, so I decided to go out easy and make up the time on the back half. The first two laps were at a slower pace, but I was not feeling the urge to drop the hammer, in fact it felt like work from the get-go. I had a little kick at the end, but came in with a 5:40 finish, which was almost 10 seconds slower than last year. The mile isn't a high priority for me at this stage of Boston training, but it is always a little disheartening to see what little speed I have left starting to slip away.
I tried my usual Tuesday night workout, but I was feeling beat up from the mile race, so finished up 10 miles at about 7:10 pace. The rest of the week was all about cramming in double digit runs, so I could hit 80 miles for the week. The weekend was tough with the low temps, but did manage 18 easy miles on Saturday and 13 easier miles on Sunday.
I will continue to build on my mileage for the next two weeks and will try to by at 90 plus for the week in week 8 of my Boston training. Then I will cap off the month with the Securian Half Marathon on January 30th. I will have a good idea of where my fitness is at and readjust my training plans if needed.
Hoping for some more moderate temps by the end of the week; it will be nice to get down to two layers from the current 4 that Ihave been wearing!
Happy Running!
Rick
The week started off with the Meet of the Miles. I really didn't train for the mile, but I thought I was still in decent enough shape to at least ran what I did last year. Mentally I just wasn't ready to put myself in a lot of discomfort, so I decided to go out easy and make up the time on the back half. The first two laps were at a slower pace, but I was not feeling the urge to drop the hammer, in fact it felt like work from the get-go. I had a little kick at the end, but came in with a 5:40 finish, which was almost 10 seconds slower than last year. The mile isn't a high priority for me at this stage of Boston training, but it is always a little disheartening to see what little speed I have left starting to slip away.
I tried my usual Tuesday night workout, but I was feeling beat up from the mile race, so finished up 10 miles at about 7:10 pace. The rest of the week was all about cramming in double digit runs, so I could hit 80 miles for the week. The weekend was tough with the low temps, but did manage 18 easy miles on Saturday and 13 easier miles on Sunday.
I will continue to build on my mileage for the next two weeks and will try to by at 90 plus for the week in week 8 of my Boston training. Then I will cap off the month with the Securian Half Marathon on January 30th. I will have a good idea of where my fitness is at and readjust my training plans if needed.
Hoping for some more moderate temps by the end of the week; it will be nice to get down to two layers from the current 4 that Ihave been wearing!
Happy Running!
Rick
Sunday, January 10, 2016
Chasing 3 Hours: Boston Marathon - Week 5/19 - Arctic Running
Chasing 3 Hours: Boston Marathon - Week 5/19 - Arctic Running: Happy to report that after 5 weeks everything is going well. I met my mileage goal of 80 miles and had one of the best workouts I have had ...
Boston Marathon - Week 5/19 - Arctic Running
Happy to report that after 5 weeks everything is going well. I met my mileage goal of 80 miles and had one of the best workouts I have had in a long time on Tuesday night. It was on the indoor track, so under controlled conditions, but a good fitness snapshot nonetheless. I ran just over 11 miles at an average pace of 6:48 and 8 of those miles under 6:30. Recovery time was a little longer than I would like, but no lingering pain, just simple fatigue.
I ran 16 miles on Saturday at a pretty easy pace, followed by 13 on Sunday. I got out early on Sunday with the air temps at 11 below and the windchill at 24 below. I dressed well and stayed on the wooded trails and enjoyed one of the most peaceful, satisfying runs in quite some time. Brilliant sunshine, snow packed trails and cold, crisp air. Pretty remarkable.
I have some races coming up; Meet of the Miles tomorrow night and the Securian Half Marathon in a couple of weeks. I have been training for the half and think I can run a 1:26, but have not been doing much specific mile training, so anything under 5:40 would be okay.
I don't plan a big mileage jump for the upcoming week; I will be satisfied with high 70's, but may try to sneak into the 80's again. I am pretty happy with the fact that I will be heading into the 12-week portion of the cycle logging 90-mile weeks.
Happy Running!
Rick
I ran 16 miles on Saturday at a pretty easy pace, followed by 13 on Sunday. I got out early on Sunday with the air temps at 11 below and the windchill at 24 below. I dressed well and stayed on the wooded trails and enjoyed one of the most peaceful, satisfying runs in quite some time. Brilliant sunshine, snow packed trails and cold, crisp air. Pretty remarkable.
I have some races coming up; Meet of the Miles tomorrow night and the Securian Half Marathon in a couple of weeks. I have been training for the half and think I can run a 1:26, but have not been doing much specific mile training, so anything under 5:40 would be okay.
I don't plan a big mileage jump for the upcoming week; I will be satisfied with high 70's, but may try to sneak into the 80's again. I am pretty happy with the fact that I will be heading into the 12-week portion of the cycle logging 90-mile weeks.
Happy Running!
Rick
Sunday, January 3, 2016
Chasing 3 Hours: Boston Marathon Week 4/19. Ringing in the New Year...
Chasing 3 Hours: Boston Marathon Week 4/19. Ringing in the New Year...: Happy New Year Everyone! Another successful week of training, nailing my mileage goals and also a great track workout on Tuesday. I ran ...
Boston Marathon Week 4/19. Ringing in the New Year!
Happy New Year Everyone!
Another successful week of training, nailing my mileage goals and also a great track workout on Tuesday.
I ran everyday and since I am in the 70 plus mile range, have added two-a-days into my regimen. Monday and Wednesday are my double days where I run a very easy recovery in the morning with Huey, my dog, then follow up with a 6 to 7 mile easy in the evening. Works great for recovery. Tuesday I headed to the track where I ran 10 miles at an average pace of 6:58 with the final 6 miles at 6:50, 6:40, 6:35, 6:30, 6:25 and 6:20. Felt great, but have to admit to feeling pretty beat up Wednesday morning. Managed a lighter version of Tuesday's run on Thursday then completed back to back to back double digit runs with 10 on Friday, 13 on Saturday and 11 more on Sunday to finish the week.
The new year brings the formal part of my plan, where I will move to the 80 to 90 mile weeks and continue to build on the quality already introduced. The grind begins, but I just keep telling myself, This is Boston! Time to get busy!
Happy Running!
Rick
Another successful week of training, nailing my mileage goals and also a great track workout on Tuesday.
I ran everyday and since I am in the 70 plus mile range, have added two-a-days into my regimen. Monday and Wednesday are my double days where I run a very easy recovery in the morning with Huey, my dog, then follow up with a 6 to 7 mile easy in the evening. Works great for recovery. Tuesday I headed to the track where I ran 10 miles at an average pace of 6:58 with the final 6 miles at 6:50, 6:40, 6:35, 6:30, 6:25 and 6:20. Felt great, but have to admit to feeling pretty beat up Wednesday morning. Managed a lighter version of Tuesday's run on Thursday then completed back to back to back double digit runs with 10 on Friday, 13 on Saturday and 11 more on Sunday to finish the week.
The new year brings the formal part of my plan, where I will move to the 80 to 90 mile weeks and continue to build on the quality already introduced. The grind begins, but I just keep telling myself, This is Boston! Time to get busy!
Happy Running!
Rick
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