New Strategy Working

I continue to focus on my 3 work-out runs of the week and not worry about the other four days.  If I need an extra day off or only run 4 easy miles with the dog, well, that's what I do. Don't sweat the weekly miles total, just prepare myself mentally for Tuesday's Track workout, Saturday's 9 mile progression and Sunday's See How Far you Can Run in Two-hours Run.  For a third straight week, I improved my pace and/or distance on all three runs!

 

Tuesday's run started out a little slow, but by the end of the run, I was cruising at a sub 6:25 pace and it felt relatively fluid.  Wednesday off, Thursday an easy 5, Friday an easy 7.  Saturday's run felt great, starting off pretty fast and running the last couple miles at a comfortable sun 3:15 marathon pace!  I was dubious about running more than 14.1 miles on my Sunday run.  There was a still westerly wind, slowing me down for the first few miles, plus a little it of fresh snow cover.  However, at about the 6-mile mark, everything felt good and I was running easily under 8 minute pace.  Handled the two big hills well, then turned for home at a snappy 7:40 pace, back into the wind.  Ending with 14.25 miles for the  day and close to mid-40's for the week.

 

I'll try more of the same this week.  The track will be closed on Tuesday, so may move that workout to Thursday.  The last few years, my daughter and I have started a new Christmas tradition of doing a longer run, will be adding my son to the mix this year, so looking forward to that.

Recovery Time

I mentioned it briefly in last week's post, the idea and benefits of extended recovery as I approach 60 years old.  It only makes sense and would explain why I consistently break down mentally and physically when I try to build mileage over 50 miles per week.  It also appeared evident this week when I did a very aggressive track workout on Tuesday and the following three days I felt slow, heavy and sluggish, rarely breaking the 9 minute mile barrier.  But rather than get down on myself, I accepted this fate and patiently waited for recovery to come to me, instead of forcing the issue.  Recovery did return finally on my Saturday 8 plus mile run.  After a warm-up, I was hitting sub 8 pace relatively early and running around sub 7:30 pace by the end.  Its the same route I run every Saturday and it was a full 90 seconds faster than anything done in the last month.  Sunday is my traditional "see how far you can run in 2-hours" workout, which includes two significant hills, Old Excelsior Road and Sparrow Road.  Even with a successful Saturday work-out, I was able to set a new distance record on this run as well.  So, now its back to recovery mode.  Most likely I will take Monday off and return to the track on Tuesday.  Lesson learned, I will run as little or as much as my old body gives me on Wednesday, Thursday and Friday to continue with good results on key workout days.  I am sure that following this program will lead to more mileage eventually, but I will no longer be a slave to increased miles per week, at least as long the results continue be there.  That being said, I am satisfied with my mid 40 totals for this week.  I am no fool, I fully realize that I will never get close to a 3 hour marathon again at this kind of mileage and maybe I never will, but I also realize that it is guaranteed not to happen if I continue to force mileage increases every week, regardless of how my body feels.  Less pressure, better results and a happier outlook!

Winter Running as an Old Guy

Winter running has always provided its challenges.  The cold, the wind, the ice and don't forget the darkness.  At 57, these challenges seem that much worse, especially when trying to mount a comeback.  Sure I can run inside, which I did this week, but that means running after work, which then means running the next morning, always a challenge when its dark and single digit temps.

So I say all this because I fell way short of my mileage goal of 57 miles.  Managed only 43 miles because of two days where I only could muster a 30 minute jog with my hound, Huey.  Not all was lost.  My 1 hour track workout was a success and my Sunday Sparrow Road run was a new record of 14.1 miles.  Maybe extra time off is okay?

Unplanned Break Week

I took my normal day off on Monday and returned to the track on Tuesday night for my weekly progression run.  Wednesday I felt awful and had a long day at work, so I opted out.  Thursday I still felt sore and tired, so I decided I needed another rest day.  Eased back into it on Friday with an easy run in the snow and decided I would get after it on the weekend.  Saturday was 9 miles in Yak Trax, but my left hip was really sore and still felt fatigued.  Snowstorm Saturday night, so that coupled with more fatigue meant 4 off days this week.  What the hell?  I did manage to sign up for a race in January, now I have to muster up some enthusiasm!

Goal Race

Thursday was the big day.  I had plenty of rest leading up to race day, the course was dry and all systems were go.  Warm ups had me a bit worried as it seemed a bit of a struggle to hit sub 6:30 pace, but that's happened before.  I lined up near the front and got a fast start, being pulled along with all the young, fast guys.   I was feeling confident about hitting my goal after I had run the first half mile at 3:05 and felt pretty good.  The first mile was 6:23, so I had slowed considerably and it now felt like work.  Mile 2 was on Vinehill Road, which has some significant hills and I slowed even more to 6:48.  I was working too hard and knew at this point that sub 20 wasn't happening.  The last mile is flatter and offered a tailwind, but I could only muster a 6:39 and a finishing time of 20:19.  Third in my AG and 68th overall.  Disappointing, but goals are meant to be a challenge.

What was missing?  I know my body has always responded well to high mileage, so I think one more short cycle closer to 60 miles should do it.  Slightly increase the mileage over the weekend and get to a double digit run during the week should do the trick.  Secondly, I completed most of my track workouts successfully, but in looking back, I often overlooked some important 100m stride workouts.  A focus on mileage and running efficiency should work.

Range of motion is most likely an issue.  I've never or rarely stretched and cross training is always an afterthought.  Perhaps if I want to improve or even continue running through my Golden Years, that will have to change.

My ability to recover has improved.  While my recovery run on Friday felt awful, my 9 mile progression run and 2-hour long run on Sunday were both successes.  Set a record distance on my long run and both runs included some miles at or just below 8.

 

So, I give the last 9 weeks' cycle a solid B-.  Increased weekly mileage from 43 to 56, increased my pace on my 2-hour hill run from 8:53 to 8:38 and lowered my 5K time from 20:56 to 20:18. 

 

On another note, I should break 2,000 miles for the year and be close to 2,200 for 2018.  This got me thinking that this would be a good time to set some goals for 2019.

• 2,500 miles for the year
• sub 5:45 mile
• sub 20 5K (early 2019)
• sub 19 5K (later 2019)
• sub 40 minute 10K
• sub 1:30 HM
• sub 32 minute 8K
• Make the board on the ROY standings
• Top 3 finish in AG for Grand Prix

Ready for Next Phase?

As I wind down in preparation for my goal race next week, I got to thinking about the next mileage goal.  The plan was to be comfortably running 50 plus mile weeks, so I could build on that going into 2019.  But, as in all my cycles since 2016, 50 miles seems to be a impenetrable barrier rather than a spring board to bigger and better (and faster) things.  To be perfectly honest, it's much more of a mental wall rather than a physical one.  Its hard to get up early and sometimes harder to run after work.  There just doesn't seem to be enough hours in the day.

So, what to do to get things right again.  Let's start with better sleep.  Too often I fall asleep watching TV, waking up at 2 am and try to settle back down.  Need to eat dinner earlier, watch a little TV and be ready and in bed before 10.  If I can manage this most nights, breaking the 60 mile week barrier will be possible.  

Goal race is Thursday, so its lots of rest on Monday, Tuesday and Wednesday.  Weather looks good, so going to be going for it.  Looking forward to completing step 1 in getting back to sub-3 hour shape.

Tune Up Number Two

Bit of a cutback week as I enjoyed a little mini-taper for tune up race number two.  Like past weeks, it took most of the week to recover from the week end's efforts.  Also, the weather took a turn for the worst with temps in the teens, ice and snow and very low windchills.  Much more January-like than mid-November.  Race morning was 9 degrees, but thankfully the wind had died down.  I was concerned about ice and snow on the course, with snow and ice falling on Wednesday night.  My concerns were realized on race morning when I found out most of the race took place on sidewalks around the school, which were snow covered and icy in many places.  I thought I might beat my last race's time, but it was hard to find a rhythm on such a course, so I finished in 20:51.  Second again in my age group so I missed out winning a turkey.

Decided to buy some Yak Trac for Sunday's run which slowed me down, but at least kept me upright. Final distance was a tenth less than last week, but did have some gas at the end. I have to admit it was quite a shock to go from nice fall weather right into the heart of February kind.

Recovery Week

Well, racing on Saturday followed by Old Excelsior and Sparrow Road as part of my long run on Sunday, really took its toll on me, even with a day off on Monday.  I got up early Tuesday to complete my track work out, which consisted of 2 x 1,200m and 2 x 800m all at below goal 5k pace.  I barely got any of them even close to sub 6:30 pace, as the body felt heavy and joints felt beat up.  Mentally it was not there either.  I followed up with an early wake up call on Wednesday as well, with plans to run an easy 10 miles, but I could only muster 8ish and most of that was sub 9.  Hips felt incredibly tight and I was not loosening up in the later miles.   After a good night's sleep and some vitamins, and a Thursday recovery run, Friday included a respectable progression run getting into sub 8 territory.  I followed that up with 10ish on Saturday at 8:10 pace and 12 x 100m repeats. Finished off the week with my usual Sunday 2-hour hill, adding a half mile more than last week.   Recovery happens, just takes twice as long!

Ely Marathon

This will probably be the most anti-climatic post after a marathon that I will ever post.  Not because it did'nt go well because it went perfectly fine.  Problem is I really don't know how I feel about it.  I didn't really have high expectations because I only averaged about 45 miles per week and much less than that over thw past 2 years or so.  I really struggled with how much pain I was willing to endure just to finish a marathon and not race it.  I'm okay with a 3:55 finish, but don't really feel like celebrating it.

What I do feel like celebrating is my son's completion of the same race.  Two years ago it was heroin, meth and alcohol and now he is running a Marathon, finishing in under 3:50 and getting a 6 minute negative split.  Well done!

Happy Running!
Rixk

Closer Than I Thought

Ran my first time trial and my first 5k in quite some time on Saturday and was pleasantly surprised.  The goal was to run a couple of races before my goal race and run sub 22, sub 21 and sub 20.  Well, I started out with a 20:26 on a hilly course, so the fitness is a little better than I thought.  Mile 1 was the hilliest and was 6:48, mile 2 was flat, gravel trail and was 6:30, and the last mile was a solid 6:35, even with some hills.  Very happy with the result and confident I can regain my sub-20 form.

The rest of the week was just so-so.  Finished with around 50 miles and my Sunday 2-hour run was .15 miles less than last week's.  Probably the effects of Saturday's race.  I am happy to report that I ran Old Excelsior Road and Sparrow Road hills again on Sunday.  Doing this route consistently should help increase my endurance quickly.  I will admit I was pretty gassed at the end of this run and my heart rate was over 160 for the last 30 minutes.  So yea, I am going to need all of the next 23 months to get that back in time for Twin Cities 2020.

All in all very encouraging.  This is week 5 and I am still strong mentally and look forward to most of my runs.  The trick is to keep that fire burning when the plan calls for 60, 70, and 80 miles per week!  It's going to require early mornings and a dedication that has been missing for a couple of years.  But like I said last week, the idea is to keep it fun, challenging and new.  The racing every month was a great idea and is going to be key in getting me over the next hump.

Reality of Age

So, this was my 4th week of training and I experienced a bit of a setback.  Somewhere around mid-week I became quite fatigued and had to take an extra day off.  It started on Wednesday night when I signed up for a 5.5k trail run with my daughter.  It was her first run back from injury and asked if I would join her.  I wasn't planning on running hard, which was good because I could barely hold an 8:30 pace.  Thursday night was beautiful, so I ran a decent 10 miles on the river road.  When I will up Friday morning I had no mental or physical energy to do much of anything.  Saturday's two hour run was just okay, but did include Old Excelsior and Sparrow Road hills. Sunday was shorter than planned.  

So, what is going on?  Of all my comeback attempts since 2016, things usually turn south after consecutive weeks of 50 miles or more.  Leaves me stuck in a bad place, since I can only race well with high mileage, but things start to fall apart at 50 miles?  I then get discouraged and the viscous cycle continues.

What to do?  Keep on truckin' is the best advice I can give myself.  Sure I only managed 44 miles this week, but I did manage a 22 minute 5k on the track as part of my Tuesday 9-miler.  Thursday's 10 miles was fun and Saturday was just shy of 14 miles and included those awesome hills.  Let's take it easy this coming week and nail a 21:as 5k in Wayzata on Saturday.  Let's stay positive and enjoy the journey.  Keep in mind the ultimate goal of one more sub 3-hour marathon in 2020 before I turn 60.  Keep this fun!

Continued Progress

Another 50 plus mile week and some more faster runs, as I think this running 7 to 9 miles per day with only one day off if paying dividends. While we have a long way to go in the speed department, I certainly feel encouraged by this week's pace. Practically all my runs turned into progression runs and its nice to feel like an 8 minute pace is easy. My track workout on Saturday was 8 x 600m at 5k pace and I kept them between 6:30 and 6:20 pace. Even thoughed I bombed on the last one, I felt encouraged by the leg turnover and increased fluidity. Ended the week with 12.5 in snow flurries!

Probably back off a little this week, as the following week I have my first fitness test. The Chaska Turkey Trot. Also running a trail race on Wednesday with Malena.

Small Breakthroughs

Things felt better this week.  Ran everyday but Monday and instead of feeling worn down, my runs got a little easier and faster.  Friday and Saturday ran back to back 9 and 10 miles.  Both averaged under 8:30 even with a "Huey" mile at the start.  I would get down to the 8:10 range and it felt incredibly easy.  I think the 200 meter track repeats helped on Tuesday plus I may be reaping the benefits of the 26.2 mile "long run" in Ely a couple of weeks ago.  So, how to I keep this momentum going?  The track workouts are key, as is running every day.  If I've learned anything about my body, its that it responds to consistency and volume, spiced up with the occasional track workout or race.  Lastly, I may tack an extra mile or two at the end of my prescribed 11 mile long runs.  I want my body to be able to do 15 to 18 without too much trouble.  Plus the mileage will help me get to sub 20 that much quicker.  My only concern at this point would be the speed in which I completed my 200 meter repeats.  Barely dipped below 45 seconds!  God am I slow!  It's quite possible that even with increased endurance, I won't have the speed to run a single mile at 6:20, let alone 3!  Another trouble spot are hills, especially early in a run.  I slow way down and feel like I weigh 250 pounds!  Oh well, I am excited about the improvement and look forward to what next week brings!  The weather has been perfect and it makes running so darn fun.

Chasing Sub 20

Training for sub 20 started in earnest this week.  I've got about 7 or 8 weeks to follow Pfitzinger's moderately aggressive 5K plan to get me to sub 20.  First week was post marathon so less aggressive than the plan but still pretty good.  Tempo run on Tuesday followed by several 9 mile GA runs, which by the end of the week were pretty snappy and fluid.  Going to work on getting better and more sleep, which has been a challenge in training cycles past.  Also signed up for three 5k's, my goal race, a Halloween 5k in Wayzata and another Turkey Trot in Chaska in early November.  The hope is to run 22, 21 and finally 19:59.  Getting kind of excited.

Taper Tedium

First week of the taper for next week's Ely Marathon.  Good timing because it was an unusually hot week end with temps in the mid 90's!.  Not to worry though as the extended forecast in Ely looks like a low of 40 and highs around 60.  Again, just hoping to get somewhere under 4 hours and basically survive.

I mentioned last week how little racing I have done over the last couple of years, so we are going to put an end to that.  Signed up for 3 5k's between now and Thanksgiving.  Also planned out a rough racing schedule for the next 5 months or so.  Pretty darn exciting.  Bring it on!

Rick

Broken Record

Almost a year since my last post and not much has changed.  I did just finish my "training cycle" for the Ely Marathon, but am not overly confident in what the result will be.  Anything under 4 hours would be a relief at this point.  Probably averaged about 50 miles per week for about 18 weeks, so not terrible, just not much quality and virtually no racing.  I did complete 4 20-milers, but they were slow and only one finished strong.  Oh well, the taper and cooler weather can often provide miraculous results.

I think I put my finger on the problem and that is I pretty much quit racing altogether.  Why?  Because I didn't see the point in racing if I wasn't going to post "respectable" times and how stupid is that?  First off, no one cares, second there is no replacement training-wise for race effort and third, I like racing!  So all that being said, I already have 3 races planned after Ely.  All of them are 5k and all with the goal of getting back into sub 20 shape.  I have about 8 weeks of training laid out with the Tonka Turkey Trot being my goal race.

Long term goal right now is Twin Cities Marathon in 2020.  Keep it modest and shoot for 3:15.  Based on how my speed has all but vanished over the past two years, that might even be aggressive, but you gotta have goals, right?  Plus, the return to racing will certainly help.

Bottom line is that I want the joy to return to running and that joy came when I was training smart and racing a lot, mixing it up with all the other old guys!

I am in my taper right now and am encouraged that with the low temps and sinking dew point, my heart rate stays low even at brisk pace.

So, for now this blog should be called Chasing 20 Minutes.  Hey, I'm kinda excited!