Grandma's Training Cycle Review

Well, the work is done.  I get to run easy again this week and let it all go on Saturday.  I thought I would take some time and review the numbers for this training cycle.

Average MPW - 88.1, which is about 7 miles higher than the Des Moines training cycle.  It included one week over 100, 5 weeks over 90, 10 single runs over 20 ( longest was 24) and I had 13 days when I went over 20 miles total.

Speed - most of the long runs were in the 8:15 to 8:00 range and worked in most of my MP or tempo runs through racing.  I did set a PR in the 5k (17:52) and 10k (36:42) and was very disciplined in getting my Tuesday morning progression/interval run in.  I would get up at 4:45 and 10 to 12 miles starting out easy and finishing in the 6:00 to 6:20 range.  I did have a disappointing half marathon at New Prague in a fierce wind finishing in 1:26

Running Streak - I have run everyday since December 30th and have averaged 10.6 miles per day over that stretch, and 12.5 per day over the cycle.  Not taking a day off and running 6 miles at a very easy recovery pace has been key.

Health - no injuries or pains to speak of, thank God.  My right heel has been a little sore when I first get up, but is normally fine after 10 or 15 minutes of moving around.

What would I do differently?  Not so sure I will do another 100 mile week.  It took the better part of a week to recover, especially with that 24 miler in there.  90 feels good and I can still function at a relatively high level.  I didn't worry about diet at all this cycle.  I definitely could have fueled my body a lot better, but what can I say, I like my junk food from time to time.  I would have liked a little more sleep, but you can only go to bed so early when it's light out until 9!  Probably could have benefited for an extra race or two.

So, what does all this mean?  What can I say, I'm feeling confident that I will PR for the marathon, as long as the weather is reasonable.  The plan is to go out at a relaxed 6:45 to 6:50 pace through the first third, settling in a 6:40 pace for the second third and hopefully sub 6:40 for the final stretch.  So, a nice 2:56xx would sure look good.

An Old Dog and New Tricks (and a New PR!)

So what is the new trick?  Well, I, like most runners have become a slave to my GPS device.  They are wonderful tools for tracking your mileage and measuring your pace accurately. However, I found out this same device can hold you back.  I always race with my trusty Garmin and knowing what my goal is, I can easily lock in the proper pace and come in close to my goal time.  So I raced Saturday morning and as usual, wore my Garmin.  I was expecting a good race and was hoping to run in the 37:30 range or 6:04 pace.  My trusted Garmin read 6:14 for the first mile, 6:10 for the second mile and 6:04 for mile 3.  I wasn't feeling great, but was confident I could run the second 5k quite a bit faster and dip under 37:30 for a new PR.  At mile 3:14, my Garmin quit, blank screen, nuthin'.  I tried to turn it back on, but finally gave up.  I would run the final 3 miles blind.  I know my pace pretty well and it felt like  6 minute pace through mile 4.  I felt kind of a weird surge somewhere in mile 5 and felt like I was wildly out of control at times.  I ran hard up the hills and it felt like I was sprinting down them.  My breathing was under control, but I could tell I was working.  I hit the 5 mile mark and told myself, what the hell, just push as hard as possible.  I was working really hard at this point, flying by the 5k racers, but I honestly didn't think I was under 6 minutes.  One last hill, one last turn and then the final stretch.  I crossed the finish line and didn't see the clock, but I thought I heard someone yell something about 36.  I asked the timer and when he told me 36:42, I almost fell over.  That means after an opening 19 minute 5k, I ran a 17:42!  I was running those last few miles blind, but at a 5:45 pace.  What did I learn?  Don't be a slave to the watch and for these shorter races, just run until it hurts, then hang on for dear life!

What a great confidence booster for Grandmas.  I honestly feel that my sub 2:56 is very doable.  The long term, forecast looks good.  I've got about 12 days to rest up and go after this thing.

Happy Running!

1. Rick

Taper Time Already?

No, that title is not sarcasm; I really can't believe the taper is here.  Now keep in mind this is a high mileage, Pfitz style taper, but a taper nonetheless.  This was a good week and a nice way to finish up the high mileage portion of the cycle.  I PR'd in a 5K on Monday, ran a nifty interval workout on Friday and did my last 20 mile plus run today and I actually feel ready for more!  Not only was it a big mileage week, but capped off a big mileage month, topping out at 402 miles for May, a new monthly record for me.  

So, what does the first week of the taper look like?  I'll be at about 80 to 85 miles with some track work on Tuesday and. 10k race on Saturday (ALARC Legends)   Ill be dropping some of the doubles and get to rest my legs on Monday and Thursday evenings.  I am really curious to see how I fare at Grandma's.  This will be two back to back very high mileage cycles and I feel healthier than ever and running pretty fast.  Can't wait for this one!

Happy Running!

Rick

Fine Tuning Time

Only 25 days until Grandma's Marathon and things are still on track.  I have logged the big miles, averaging about 90 miles per week during this cycle.  I've been spent the past week, as I will spend the next couple, maintaining the mileage, but adding some faster, high turnover running.  I'll maybe even visit the Minnetonka High School track a few mornings.  It's a lonely place at 5:00 am!  This week was a little light on miles, coming in at 86, but included a nifty tempo run on Tuesday (ran mile 11 at 6:28), 8 miles at MP on Friday, then a PR at the Brian Kraft 5k of 17:52!  I started out pretty fast, around 5:47, then settled down to a relaxed and easy 5:51 pace for mile 2, then concentrated on the fast turnover for mile 3, bringing it home in 5:38.  Felt pretty good!  A 5K isn't the the best indicator for a marathon, but I am thrilled that I blew away my previous best time by 19 seconds.  A real confidence booster

Happy Running!

Rick

Things are Heating Up

Ran a 20 miler this morning in some heat and humidity.  We've been complaining about snow, cold, wind and sleet for so long and it was nice to whine about the heat and humidity for a change.  Warm weather training is a gift and helps toughen you up for bad conditions that may arise in a June marathon, in Duluth, on the 22nd.  Legs felt good throughout the run and never reached the petrified tree trunk stage that they did last week.  Managed a good 8:10 pace throughout and was happy with the result.  Had a key run Wednesday, with 14 miles at an 8 minute pace in the morning, followed by 6 easy miles that night.  I am convinced that the key to my success at Des Moines last year were these Wednesday work outs.  No need to run them hard, but having two days a week with 20 miles or more is really beneficial.  My other key workout was a Saturday treadmill run (Thunderstoms) where I did a nice 11 mile progression run from a 9 minute pace at mile 1 to a 6:05 pace for mile 11.  Finished up with another 90 mile week and feeling good.   All systems are go.

Happy and sad news this week.  It was prom week, so we got to see our daughter all dolled up and looking beautiful.  Just as the limo was pulling away with its cargo of well dressed teenagers, my wife received a call that her mother had passed way.  Grandma Henny, we will miss you.  This year's running of Grandmas Marathon is dedicated to you.  Here's to the Great Oaken!

Happy Running!

Rick

Why am I Doing this Again?

This was one of those training weeks where I frequently asked myself, why am I doing this again?  There is always one in every cycle.  And it usually happens in the middle of some of the highest mileage.  I really had trouble recovering from the 24 miler last Sunday and never had any spring in my legs all week.  I was hoping they would come back to life on Saturday at the New Prague Half Marathon, but the big miles and the 25 mph wind gusts had something else in mind.  It was a nice cool morning, but when I left the house the wind chimes were chiming away and I knew it was going to be a challenge.  I got to New Prague, ran my warm up miles and toed the line for what I thought was going to be a shiny new PR.  We head out of town and had the winds to our backs, so everything was going well.  I went out with a 6:41, 6:50 (hill) then a nice series of effortless 6:30 miles.  Then we headed west and I knew it was all over.  The wind was crazy and keep in mind this is southern Minnesota farm country, so there is little shelter from cold wind gusts.  My effortless sub 6:30 miles now turned into work your ass off 6:48 miles.  At one point, I thought the wind would rip the bib off my singlet!  A few miles west, then the turn north and holy crap, it was like running in a wind tunnel!  I continued to scratch and claw every mile, but continued on in the 6:48 range and I was getting pretty tired and pretty frustrated.  We got closer to town and the wind died down a bit and really subsided for the last mile, which also has some nice downhill.  Without the wind, I was able to crank out a 6:07 mile and finish with a respectable 1:26:11.  This was only a fitness test and not a goal race, so I will take, but have to admit to some disappointment.  Tired legs and strong wind are not my friends.  Went out today to get my long run in and the legs felt amazingly fresh for the first 7, then just okay for the next 6 and like like petrified tree trunks for the final 6!  Called it a day at 19.1 and will get back on the saddle again next week.  Next race is the Brian Kraft 5k on Memorial Day.  Can you say 17:59?  We shall see.

Happy Running!

Rick

Century Mark!

Well, my body made it through a 100 mile week!  There was a point at the half way point of today's 24 miler where I thought it wasn't going to happen.  However from miles 10 to 24 I just kept focusing on foot turnover and I was able to lock in on an 8 minute pace and not falter.  Pretty good endurance test for me to do 24 miles after back to back to back to back to back days of running 12 plus miles per day!  I get to cut back a bit this week and rest up some for Saturday's New Prague Half Marathon.  I'm going to aim for 1:23:59 and see where I end up.  The weather is always a wild card, running out in the open, the wind can be kind of nasty.  It's a good course with some gentle rolling hills and a relatively small crowd.  It's PR time!  After that its another big mileage week, followed by the Mississippi 10 miler, the Brian Kraft 5k then we can start thinking about taper.

As I mentioned earlier, the old body is holding up pretty well.  I don't think I could handle too many more of these super high mileage weeks, but the base is there and I can now focus on some speed, racing and general fine tuning.  The cycle has gone well and I am really looking forward to Grandma's Marathon.

Happy Running!

Rick