How Bad do I Want This?

My running life since the 2016 Boston Marathon has been one of resignation, then fighting that resignation followed by the same cycle over and over again.  I've been running consistently, but all of it very relaxed and easy.  None with the passion, vigor and drive that was part of my running the past 8 to 10 years.  I have moments when I think it is back, but when the alarm goes off at 5 am, it is nowhere to be found.

It was back again this morning, when I ran my 10 mile Saturday progression run.  I cranked up the Rage Against the Machine and System of a Down and it felt pretty damn good, but will it stick?

Perhaps I need a couple of short term goals, stepping stones to getting back to 3 hour marathon shape?  Right now I don't even think that I could finish a marathon, so it would need to be many, many steps.  To be honest, I think it will take at least 18 months to get into any type of condition to get close to sub 3 shape.  So, maybe spring of 2019?  Maybe Grandma's?

So, where do I start and how do I get there?  I am running the Nersyrand Big Woods Half next week end, so that will be a good measure of where I am at fitness wise.  It's a trail marathon, so I thing even close to 1:45 would be a positive sign.  I'm guessing though that I am closer to plus 1:50 shape.  Regardless, it's a great starting point.

From there, I need to wring together a couple of months of base building, and not the random mishmash of miles I tend to put together.  I need 40 miles per week, building to plus 50 by early December.

December it sold be time to crank up the intensity and set my sites on the Meet of the Miles.  Setting a modes goal here of sub 5:45 would be a huge step.  January and February should see significant mileage gains, say in the 60 and maybe even the 70 mile range.  This will give me some decent endurance gains and the fitness to run a decent 5k in the spring.  Perhaps shoot for a sub 19 performance at the Brian Kraft 5k?

The summer should be the next mileage jump, where I hope to be in the 70 and 80 range.  I will kick off the summer training with Dam to Dam race in Des Moines.  I would hope in be in 1:30ish shape and possibly win my age group and redeem myself from last summer's debacle.  I will also end the summer with another half, seeing how much progress I can make with a long summer of high mileage.

Early fall will see the start of the next phase of mileage building, strengthening the body for the big ouch leading up to Grandma's Marathon.

So there you have it; 21 months of rebuilding and rekindling my romance with long distance running.  I really need it back in my life.  I am not ready to shut down my competitive spirit.  I have a lot of good running to do and races to compete in!

I have to be smart though and make the right decisions.  This blog will be my weekly check in to see how things are going.

In the short term, this week will be one of easy, relaxed and social running.  I want to rest my body for Saturday's race.  Tuesday is the Keith Ainsworth Memorial 10k and Wednesday I run with my Como Park Relay pal, Patrick.

Talk to you next week.

Rick

Chasing 3 Hours: Kinda Feeling Like a Runner Again

Chasing 3 Hours: Kinda Feeling Like a Runner Again: After last week's mileage debacle, I had a pretty good bounce back week this week.  I hit my mileage goal of 54 miles and on Sunday&#39...

Kinda Feeling Like a Runner Again

After last week's mileage debacle, I had a pretty good bounce back week this week.  I hit my mileage goal of 54 miles and on Sunday's progression run, I finally felt "normal," working my way down to a 6:45ish pace by the last part of my run and was able to hold it fairly easily for a few miles.  Much better than some of my previous efforts, where it felt as though I am pulling a plow  All this after a 13 mile slow burn on Saturday.  I still have a long way to go to get back in to sub-3 territory, but it is always nice to see a little progress.

 

Next short-term goal is to get over 60 miles in the next week or so, then maybe look for a race, just to see were I am really at, fitness-wise.  And it is April, so time to make the transition from evening running to early morning runs.  April 17th, training begins for the Torchlight 5K.  I will then be in the 60 and 70 mile range comfortably and can start adding some 5K specific workouts into the routine.  Still haven't signed up for a fall marathon yet, but I am still considering Twin Cities.

 

Rick

Chasing 3 Hours: Excuses Week

Chasing 3 Hours: Excuses Week: Yeah, so this was not a good week.  Let the litany of excuses begin.  Monday started off the week well, an easy 6 turned into an easy 7, so...

Excuses Week

Yeah, so this was not a good week.  Let the litany of excuses begin.  Monday started off the week well, an easy 6 turned into an easy 7, so ahead of schedule right?  Tuesday was a planned 9 mile progression with grand plans to get down in the 6:40 range at the end of 8 or 9 miles.  I seriously must have been battling the flu bug that is going around, because not only did I not do the run, I only completed less than 5 miles, all at an easy pace and all with a very elevated heart rate (EXCUSE #1)  I knew I had a very busy work schedule this week, so I planned an off week, but Wednesday was so busy at work, I had to take the day off completely! (EXCUSE #2)  Wednesday night we went to a club to watch my son perform.  He went on late and played much longer that we thought he would, which meant I didn't get to sleep until about 2:00 am, which is about 4 plus hours past my bedtime.  I had to get up early Thursday for another busy day at work, which you guessed it; another day off! (EXCUSE #3)  Not sure why I missed Friday.  While I have solid excuses for the other missed work-outs, I chalk this one up to just being lazy. NON-EXCUSE #4)  Saturday and Sunday I completed my planned work outs, but with all the missed days, I only could muster about 35 miles this week.  Aaarrghh!

 

Also, after Sunday's workout, I probably need to rethink my goal for the Dam to Dam.  I ran 11 miles on Sunday with plans to do about 5 or 6 at or below HMP, but could only muster a couple.  Think I will aim low for a sub 1:35 and leave the extreme A goal of sub 1:30.

 

The week ahead looks pretty good, so I don't plan any excuses and hope to be back in the 50 to 60 mile range again.

Best,
Rick

Chasing 3 Hours: Let the Dam Jokes Begin

Chasing 3 Hours: Let the Dam Jokes Begin: I planned a trip to Des Moines to take part in two other activities out side if running that I enjoy, horse racing and baseball.  I would h...

Let the Dam Jokes Begin

I planned a trip to Des Moines to take part in two other activities out side if running that I enjoy, horse racing and baseball.  I would handicap the races during the day and watch an Iowa Cubs game at night.  Never to be one to leave well enough alone, I looked up to see if there were any races the week-end that I was visiting Des Moines.  Lo and behold, not only was there a race, but a the biggest and longest running road race in Iowa history.  It is the Dam to Dan Half Marathon.  Named that because it starts north of Des Moines at the dam across Saylorville Lake and ends near the dam at the Des Moines river downtown.  8,000 runners for the half and 2,000 for the 5K.  Looking at the finishing times from the past two year, I figured if I could  get in decent shape by June 3rd, I would could win the "old guys" division.  What a week-end, play the horses Friday, race on Saturday, play the horses again that day and watch the Iowa Cubs that night.  Then of course, more horse-racing Sunday!

 

And if you need some inspiration for dam jokes, see the link below.

 

http://www.bing.com/videos/search?q=national+lampoon%27s+vacation+hoover+dam&view=detail&mid=B5562558D7461B640EE3B5562558D7461B640EE3&FORM=VIRE

 

I also hit my mileage goal for the week, making it to 56 despite taking a day off.  I am finding my endurance is coming back quickly, but speed is a reluctant to make a comeback.  A 6:52 pace is doable, but it takes a lot of warning up to get there and is short lived.  I am hoping that after another few weeks of pounding out 60 and 70 mile weeks, I will se my paces start to drop.

 

Few things are more motivating that a new pair if shoes.  Even if they do resemble clown shoes!  These are my new Altra One 1.5.  Anyone ready to go bowling!

 

Have a good week everyone!

Chasing 3 Hours: Rebuilding the Base

Chasing 3 Hours: Rebuilding the Base: Motivation can be short-lived.  You can be inspired on Sunday, but by Thursday, that motivation can wane.  This is particularly evident in ...

Rebuilding the Base

Motivation can be short-lived.  You can be inspired on Sunday, but by Thursday, that motivation can wane.  This is particularly evident in the base-building phase.  Not a lot of glamor, fast running or fun runs, just getting out the door and logging the miles at whatever the pace.  Doubly hard for a 55-year old body that has been pretty lazy for the past 10 months! All that being said, I am happy to report that I broke 50 miles per week for the first time in memory.  I certainly didn't run very fast, but I felt pretty good most of the week and encouraged to the point that I can up the miles and intensity for the coming week.  I think I will keep my increases to about 10% per week, while also introducing some intensity on Tuesdays and Sundays.

 

Honestly, I am not sure what my fitness level is.  Truth be told, I am bit scared to find out.  I have been looking at the calendar, trying to find a race is next on the list.  Probably start with a 5K and get a quick snapshot of where I am at.  I am hoping that I can get close to a 20-minute 5K and simply build from there.

 

Rick

Chasing 3 Hours: Running Motivation

Chasing 3 Hours: Running Motivation: Its been a long time coming, but I am finally starting to gain some motivation after almost 11 months of floundering.  A couple of things h...

Running Motivation

Its been a long time coming, but I am finally starting to gain some motivation after almost 11 months of floundering.  A couple of things happened.  First, I signed up for a race; not just me but both of my kids.  While we have been taking part in some friendly trash-talking, this race will be less of a competition and more of a celebration.  Celebrating the joys of running, not just for myself, but for my daughter, who epitomizes strength and  determination.  Never met a person who works as hard as this young lady.  Also for my son, who has experienced a long absence from running, and from my life; his return is most welcome.  Never been happier to see a young man work so hard to get his life back.  Now don't get me wrong, its still a competition and while I hope they both beat me, they will have to earn it to pass this old man!

 

Second, I started reading some old posts.  I realized I am not quite ready to hang it up just yet.  I may have run my fastest races, but I still want to experience the exhilaration of racing and competing to the best of my ability.  Not ready to become a "jogger" just yet!

 

The next month or two will be devoted to simple base-building, before I kick-off a formal 5K training plan in mid-April.   I managed 46 miles this week with a couple of quality runs.  The first as an 8-mile progression starting at 9:00 pace and finishing in 6:23 and Sunday's 9 miler included some serious hills and 8X100m strides.  Physically I feel good and mentally I feel ready to go!

 

Happy Running!

Rick