Rocky's Run

Today was a fun day.  For the 5th straight year I raced Rockys Run CC 6k.  It's the one time every year that I get to don my cross country spikes and have at it on the hills and turns of Les Bolstad Gold Course.  It starts out as a drag race, with first quarter-mile being straight, flat and fast.  Once we get past the driving range fence, the real "fun" begins!  Up and down, twisty-turny, back and forth and up and down some more.  None of the hills are big, but they are relentless.  Even though I went out too fast, the first mile seemed to take forever.  It was a pretty zippy 6:03, but I wouldn't see even close to that pace for the remainder of the race.  I was feeling pretty gassed for mile 2, so I settled into a comfortable pace, going easy up the hills and coasting down the other side.  Mile 2 was a much slower 6:25.  I continued to pass people, so maintained the same pace, keeping my strategy on the hills.  I think they redesigned the course, because it seemed much hillier than I remember.  Mile 3 was another modest 6:30.  The last .7 miles were tough, but I was still passing a few people, then there the the much welcome 500 meter finish, which is straight and a little bit downhill.  Legs were pretty rubbery by the end, but was content with my 23:59 finish.  Good enough for a 2nd place AG place and securing a 1st place finish in my AG for the MDRA Grand Prix series of races.

The rest of the week was pretty uneventful.  I only ran 30 miles all week, including this race and a Thursday  night track work out.  Meet of the Miles is mid January, so I will start traing for that this next week.  Probably ramp up to 40 or 50 MPW, with a couple of track workouts, a long run and some conditioning at the gym.

Happy Running!

Rick

State of Road Racing

I had a comp entry to a local race today and to be honest, it's not the kind of race I would normally run.  It falls into the category of run I call the "gimmick" run.  You know the ones I am talking about; Color runs, Laser Runs, Zombie runs, any kind of costume run, etc.  I guess if these races get people off their butts and outside for a run that's a good thing, but I think they have gone to the the opposite extreme from uber-competitive races.  For example, today's 5k had people finishing in 45 minutes and slower.  Not just 1 or 2, but over 500 people walking/jogging/staggering across the finish line in times ranging from 45 minutes to 1.5 hours.  To reward such an effort all runners got a candy bar, a cup of melted chocolate from an enormous chocolate fountain and a stack of Vanilla Wafers and Oreos for dipping and potato chips. Oh, there were some token bananas and orange slices, but the chocolate was the draw. I am truly motivated by many runners, regardless of speed or ability, but it gets to the point when you have to say, "this is kind of a joke."  Oh, and I forgot to mention that they were serving chocolate cupcakes at the water stops at miles 1 and 2?!?

I ran a pretty good race, although the course was short.  I ran a 17:54 which was good enough for 3rd place overall and I won a prize of , you guessed it, a giant chocolate bar.  

Happy Running!

Nutrition Madness

With some time off from running, I got some spare time on my hands.  Since nutrition was on my "needs improvement" list, I spent Sunday evening at Barnes and Noble perusing some books on the subject. Excuse me, but what the hell?  Paleo, Primal, Superfoods,  Grain Brain,  Sugar Detox, Low Carb Living?   One of these books actually was so restricting that even water was "okay, in moderation."  You've got to be kidding!  Water, in moderation?  Nuts are no good, except for Macadamia nuts!  They are great.  Excuse me, but Macadamia nuts are $7.00 per pound and the lowly peanut is less than half that.

We've been hearing for some time that processed, simple carbs are bad, but whole grains are good.  Now, grains of any kind are evil.  We should be eating broccoli and MEAT 24/7.  What is a person to do about all this conflicting advice.  How is the simple vegetarian supposed to get buy if they can't eat nuts, legumes or dairy.   Really, can a person survive on vegetables only?  I know I couldn't do it, but I am not even sure if it is wise.

One of the books I read was so specific in its do's and dont's that I think he was just listing all his personal likes, so that he would never be caught in a contradiction.  Wine okay, but only red wine.  He probably hates white wine.  Nuts, but only Macadamia nuts.  (See above).   Work outs are good, but rarely should you break 65% of your max heart rate.  You can't eat beans of any kind and grains are poison.

So, I now consider my nutrition research done and have come to the conclusion that nutritionists are crazy or snake oil salesmen or both.  Since I don't plan on living on beef and Macadamia nuts for the rest of my life, I think I will go with some common sense and follow the old-fashioned food pyramid.

Another week of easy running, getting out 5 times for a total of 30 miles.  My left hip is still a bit sore, so no sense in rushing back into things.  Also made it to the gym for a couple of easy work outs.    I have to admit I am really enjoying sleeping it, but I also know that I will be getting antsy soon enough.

Happy Running and Happy Eating!

Rick

Recovery and Reflection

The week post-marathon for me is rather like January 1.  The work is done, the goal has been achieved and the slate is clean.  If things went well, it is a week of enjoying the buzz of a well run race or new PR.  If things didn't go quite like you expected, then its a review of the training plan, trying to figure out where things went wrong.  This has been a week of some buzz, but more a week of looking ahead.  Like January 1, I felt myself setting resolutions, not just about my running, but about my lifestyle in general.  I was making notes about improving my diet, how to increase my energy levels, both mental and physical, how can I increase my productivity at work and improving and building on relationships.  Lots to accomplish, not just in the running world, but professionally and personally.  I can honestly say that running and attempting to run competitively improves all aspects of my life and as long as running doesn't become simply an escape, it remains a healthy release and a fantastic hobby.  So, with all that being said, what are my New Year's resolutions?  Here is a recap:

 

Nutrition - I say this after training cycle, but it is certainly an area where I could use the most improvement.  I am not a total garbage disposal, but pretty darn close.  I manage to get my fruits and vegetables in the menu, but beyond that I am fairly undisciplined.  Way too many chips, burgers, pizza and the all the usual culprits.  My plan for the next year is to do a better job of menu planning, making sure I eat better.  Again, I am positive even a minor improvement will help in all aspects of my life.

 

Strength Training - the back injury I suffered in July was an eye-opener.  Like nutrition, I vow to do a better job of working in core strengthening into my routine, but with poor follow through.  Since I came so close to jeopardizing my chance at a running Twin cities, I have a renewed zeal to maintain and build upon my current regimen.

 

Training Plan - I am very happy with the Pfitzinger plan I have followed for the past few cycles and plan on sticking with it.  The only thing I can do differently is work harder at the fast stuff.  I finally have my endurance where I want it, but in many races I just couldn't go any faster.  So, strength and speed are the name of the game for the next year. 

 

Rest and Recovery - I worked pretty hard over the past 18 months or so, with not a lot of time off.  I rand a 2:58:57 in Des Moines, a 2:56:42 at Grandmas,  and 3 and half months later a 2:54:58 at Twin Cities.  I am happy with this string of races, but to continue like this for another cycle would surely end in a bad way.  So, the plan is to take some time off, race a bunch of shorter distance stuff and focus my attention on one marathon in 2014, most likely Twin Cities again.  Probably a 16 week plan aiming for finish in the low 2:50's.  I didn't get enough sleep over the past training cycle and often found myself sleep deprived, getting caught up on the week ends.  Not the way to train or to live for that matter.  I need my 7 to 8 hours per night and plan on doing better in that department.

 

Lastly, I plan on running more with groups.  I have done a ton more of this over the past year or so and been a huge benefit for me.  It has kept things more interesting and is fun to share the running experience with others.  I may even sign up to coach another marathon clinic at my local running store.  My work load has moderated and am feeling ready to jump back in with both feet.

 

So, here is to restful, healthy, energized and positive running year.  I am so thankful that I come out another training cycle feeling this way; running is a wonderful hobby and I feel blessed to be part of the running world.

 

Happy Running

Rick

Twin Cities Marathon Race Report

Well, after all the doom and gloom weather forecasts leading up to the race, it certainly was a beautiful day.  After several days of clouds and rain, the sun made an appearance early Sunday and the early morning temps were around 45.  Beautiful morning!  I had slept well two nights before the race and was feeling rested, relaxed and ready to roll.  I chatted with a few familiar faces at the start, then got down to business.  For some reason, my watch decided to show MPH rather than pace, so that threw me for a loop.  I then realized that I just needed to run 9 MPH to make my goal, so after a mile warm up (6:48) I settled into my pace.  I met a couple of Northwoods teammates early on and we ran together for most of the first half.  I found we were pushing the pace pretty hard, but that extra push got me to the half at 1:27, exactly where I wanted to be.  We had a bit of a shock at the half, because the clock was reading 1:25!  I figured the clock was wrong or I was in for a world of hurt in about an hour.  I ignored the clock and settled back into my 9 MPH pace.  I wasn't feeling particularly good at 14 and one of my teammates had gone ahead, so I was about ready to settle for my B goal.  As we made our way up West River Road, I was still laboring, but I was still locked into my 9 MPH and the miles up to 20 continued to click by pretty quickly.  The real test was about to start, the hills from 21 to 23.  If I could hold together a 7:05 pace through this stretch, I still had a chance.  This year the hills did not sink my ship.  I hit mile 23 knowing I still had to hit 9MPH for the balance to make sub 2:55.  I took a caffeinated GU at 23, gritted my teeth and pushed as hard as I could for the home stretch.  Mile 23 was 6:48, not good.  Mile 24 I saw my GPS flash a 9.1 MPH and mile 26 I actually hit 9.3 MPH.  The last two-tenths is all down hill and I pushed as hard as possible.  You can see the clock from the top of the hill and I knew it would be close.  I was almost sprinting at the end as I saw the clock getting dangerously close to to 2:55.  As per usual, my right hamstring started to vibrate, but I knew I was okay.  Chip time:  2:54:58.  Wow!  Awfully close.  Good enough for  a top 5 AG finish and another PR!

This is my third marathon training cycle in about 16 months, without much time off and I am looking forward too backing off a bit.  I think I will skip a spring marathon and maybe shoot for 2:53 (2 hours plus my age) in the fall of 2014.

Happy Running!

Rick

Training Cycle Recap

It was kind of an unconventional training cycle for me.  I am used to a full 18 plus week cycle, but because of the timing of Grandma's and my back issues in July, I barely had 12 weeks of quality training.  16 weeks prior I did manage an 85 mile week, but then the back went wonky and ran in the low 30's for a couple of weeks, not hitting high mileage again until 12 weeks out.  From that point I managed to successfully complete 7 consecutive weeks of 90 to 95 miles.  I replaced a lot of the quality work outs with more racing.  It wasn't a great season for PR's, but I did mange a 5:18 mile, a 36:42 10k and the big confidence booster, a 1:39:52 25k.  I stayed pretty healthy, outside of the back issues, which have been taken care with the intense physical therapy sessions.  My right hip is a little wonky, but I am not too worried about it.  A week of rest and lots of sleep should get me to the starting line in pretty good shape.  

This will be 12th Twin Cities Marathon and am pretty excited about my chances for running a sub 3 for the first time here.   Of course a new PR would be pretty sweet and a 2:55 would be even sweeter, but I know this course well and the second half can be pretty tough.  Can't wait to see what I got!

Happy Running!

Rick

Oh Taper, Work your Wondrous Powers!

The first week of a Pfitzinger taper is no cakewalk.  I ran 72 miles this week, which is a significant drop from my usual, but the intensity of the workouts remain.  Well, at least they are supposed to.  After my recovery Monday, my Tuesday tempo run was a bust.  I got my mileage in on Wednesday, but it was work.  Thursday's track workout was a joke and after another recovery day Friday, I thought I was going to be primed for a successful 5k tune up race on Saturday.  It was a cool beautiful morning and conditions were ripe for a great race.  It was a small race, so I thought I could win, but there were some young guys with Eden Prairie singlets on, who would prove me wrong.  About 6 or 7 of us went out fast and we hit the first mile at 5:45.  Right where I wanted to be, passing the third place dude and still had the second place whipper snapper in my sights.  Something happened at mile 2; I wasn't working that hard, but my turnover just wasn't there and I completed the second mile in 6:00 flat.  I was still gaining on the 2nd place fellow, but the first place runner was nowhere in sight.(winner ended up running a 16:44). I managed a pathetic push at the end, but finished with a disappointing 18:12.  Good enough for 3rd overall and an AG win and $40 in gift cards!  Not sure why there was no strength to push that last mile and a half, but lets chalk it up to fatigue.  Today, I was back on the trails for my last long run of the cycle and the legs were shot.  Barely got under 9 minute average for the 17 miles.  Yikes!  So, the taper needs to work its magic in the next two weeks.  The miles are in, the workouts are done, the racing is finished and its time to heal up.  We got a 2:55 marathon to run!

Happy Running!