2012 Review

Tomorrow will be my last run of 2012 and I can start my 2013 running streak in earnest.  Kinda looking forward to it and kinda dreading it. (The streak that is)  If I can keep the streak, I should be in the neighborhood of 3,500 miles for the year.  Speaking of goals, I thought this was a good time to recap my 2012 and document my goals for 2013.  It was a good running year and it is very satisfying to still be making goals and setting PR's at 51.

Mileage total - depending on what I run tomorrow (probably 6) I will finish the year just south of 3,000 miles.  I think 3,500 is a reasonable goal for the new year.

5K - I set a PR of 18:09 at the Brian Kraft 5K in May.  It's a flat, super fast course and I plan on doing it again in 2013.  I'm aiming for for a 17:5X in 2013 and I think it is very doable.

10K - came up a little short here, missing a PR by 12 seconds at the Victory 10K.  My PR is 37:45 and I hope to break 37:30 in the coming year.  Pretty aggressive, but I like the distance.

Half Marathon - set a PR of 1:24:45 at the New Prague Half in the spring.  This is the distance that I have room for improvement, but I never train specifically for any half's; they are always part of a full training schedule.  That being said, if the stars are in alignment and I have good weather, I think a 1:22 something is doable.

Full Marathon - of course this was the big nut and the purpose of this blog.  I finally broke 3 hours at Des Moines with a 2:58:47.  I'm running Grandma's in June, which is a much flatter and faster course, so I'm going for a 2:56:00.  The weather can be a crap shoot, but generally its in the 50's at the start.

MDRA Grand Prix - I ended up 5th overall and 2nd in my age group for 2012.  I want to finish in the top 5 again this year, but want to win my AG.  That means competing with Kirt G. again, but I think I can do it.  Oh yeah, I plan on running every race in the Grand Prix this year.

Minnesota Runner of the Year (Age Group) - I made the board for the first time with a whopping 6 points!  I have no illusions that I can compete in my AG, but I'm going to shoot for double digits in 2013.  There are just too many uber fast 50-year olds in Minnesota for me break that barrier.  Its fun to see my name on the list though!  I think I was 6 way tie for14th in 50 to 54 AG.  The trick is to run more qualifying races.

Grandma's training starts officially on January 28th, the Monday after the Securian Half Marathon.  It will be a 20 week plan with lots of racing between February and June.

So, a 365 day running streak, a sub 18 5K. PR's in the 10K, half and full are some ambitious goals, and a Grand Prix AG win, but I think I have a shot at all of them.

Happy Running!

Enough with Moderation

So it's been too many weeks of milquetoast running, middling amounts of mileage, days off, conditioning instead of running, no racing, slow paces.  Enough is enough; time to crank things up, both in mileage and intensity.  Running is no fun when its jogging.  Running is fun when its running.  Eight weeks straight of mileage under 50 miles is not going to cut it.  Besides, I have a half-marathon in January to contend with and I am not nearly ready.  So, I'm jumping back in with both feet, Tuesday intervals, Sunday long runs, Thursday tempo runs, hill work whenever possible and lots more mileage.  Can't wait!  Load up the MP3 player and hit the trails, the track and even the treadmill when necessary.  In fact, as I sit hear typing and listening to M83, I feel like I should be out running.  Good stuff!

 

I hope everyone has a very Merry Christmas.  My family should all be together and am really looking forward to the next few days.

 

Happy Running!

Rick

Yak Trax and Running Tracks and the Start of a Running Streak

My running streak is now up to 15 days!  I like running everyday, I feel much better throwing in recovery runs over a complete day off.  That being said, I am going for it; to run every day in 2013.  Not a big deal to some of you, but I've never done it before.  Minimum run of 3 miles counts as a run.   Fifteen days in a row and the fact that I hit 50 miles for the first time since October are pretty impressive feats, considering that I had to run in snow, ice, rain, more ice, I ran in Yaktrax, ran on treadmills, ran on indoor tracks, ran solo, ran with groups, fast and slow.  You have to get creative when running in Minnesota.  Saturday's run around the lakes was a the worst.  It was only 35 degrees, but we had a steady rain throughout and dodged slush and standing water throughout..  A hot shower after a run never felt so good.

 

The weight training and conditioning is going well.  I only manage this a couple of days per week, usually after a brief recovery run, but I feel stronger, more upright (if that makes any sense).  So, I'll continues this regimen for a few more months, until the mileage starts getting up there and then I can throw it overboard.  I still have 6 months until my goal race, so I need something to keep me out of trouble, right?  Here's to stronger and faster running in 2013!

 

Happy Running!

Winter Running is Finally Back

I'm still biding my time, maintaining the base, waiting for the new year before I start my slow mileage build up.  Very enjoyable week of running with the return of winter weather.  We virtually had no winter last year, but with a nice gentle 8 to 10 inch snow fall this week-end our winter running returns.  There is something very peaceful, relaxing and meditative about running in the snow and cold.

Managed a week of over 40 miles, with back to back medium long runs, an aggressive hill work out on Thursday and an excellent track work out on Tuesday.  Not as much mileage as I wanted, but a good balance of speed and strength.

I'm toying with idea of changing my diet again.  Every year, at least once a year, I plan on eating better, but it never lasts.  December is not a good month to introduce a radical change, so instead I will use the next few weeks to do a little research and officially start in early January.  I already have a book on cleansing diet, so that should be fun.  Can you tell that I'm in between training cycles!?!

Happy Running!

Week One of New Foundation Building

I survived my first week of venturing into the weight room section of the gym.  No sand kicked in my face and no dirty looks from the muscle bound guys who populate this area.  Free weights is a very humbling experience.  It's one thing do work on the machines, which are all very controlled and work very specific muscles or muscle groups.  It's quite another thing to bench press any kind of weight at all.  Honestly, what if you are the only one in the gym and you are struggling on your last rep?  I had thoughts of being trapped under the weight of the barbell I'm a trying to lift!  In any event, I find the free weights much more effective than the machines.

I ran everyday this week and also threw in a track work out on Tuesday for a total of 46 miles.  The track work out was geared towards my mile race in January.  It consisted of 5x250M at 5:12 pace with 2 minutes jog between sets.  the goal is to string these all together for a sub 5:15 effort.  Highest mileage since my October marathon and first week of running everyday.  I was growing accustom to those periodic days off and my legs feel pretty fatigued, even with the low mileage.

So, the plan will continue with low to moderate mileage and a slight focus on building strength.  I want to have a solid foundation and be plenty strong before I launch into the high mileage portion of my plan.  Looking forward to the results, maybe a new 10k PR, maybe more?

Happy Running!

Adding a New Dimension to Next Training Cycle

Okay, so I've got a big gap between marathons and a lot of time to think about and plan my next move.  As I have stated often, I'm not happy unless I'm in the middle of a plan or planning the next plan.  That being said, I am 30 weeks out from my goal race, much to early to start a new cycle, so I have about 12 weeks to kill.  Why not spend this time improving strength, while at the same time maintaining my running base?  For those that know me, I'm not built for the weight room.  Very typical Ectomorph, 98-pound weakling, string bean, whatever term you want to use.  This doesn't mean I cannot benefit from a 2 or 3 days a week strength plan.  All the research points towards a minimum amount of strengthening lessens the chance of injury and improves performance.  I can put up with the unease of wandering from the treadmill into the "weight" section of the gym, into the land of the grunting and primal screaming.  There is always a handful of muscleheads doing there thing and wondering what the hell Gilligan is doing on their turf! 

 

So today will be day one of the new regimen.  The plan is to run 10 to 12 miles, then do the workout.  Its a set of 9 different lifts/presses and I think I will stick with 3 days per week, cutting back to 1 or 2 days a week  before a race.  Looking forward to see what the results will be.  I have a mile race in mid-January, so that will be my first test.

 

The very rough outline of my Grandma's training plan looks something like this:

 

December to mid-January - base maintenance and strengthening (50 to 60 MPW)

mid January to mid February - base building and strengthening phase II (60 to 70)

mid February to late March - high mileage building period and some sharpening (80 to 90+)

April and May - sharpening and racing (80 to 90+)

June - taper and race day

 

I'm going to stay around 50 to 60 miles per week through the first part of February, then gradually build up to 90 to 100 miles per week by end of March.  I've got 5 races planned between end of March to late May, ranging from 5k to half-marathons.  My paces are going to be structured around my current fitness level, so 8:30 to 9:00 easy runs, GA runs from 7:30 to 8:15, tempos around 6:30 to 6:45 and a wide a variety of interval workouts.  If I can stay healthy, I think I got a good shot at 2:56 at Grandma's, which is a relatively flat and fast course.  Who knows, maybe I have a shot at that elusive sub 18 minute 5K!?

Happy Running!
Rick

Ready for 2013

As I mentioned last week, I have been enjoying the lack of structure and the days off from running.  This never lasts long and this post cycle is no different.  I've been mapping out my next training cycle and all roads lead to Grandma's Marathon in 2013.  Yes, I will be returning to the race where due to under training and humidity, I suffered my most epic melt down.  This will not happen again.  Grandma's, despite taking place well into June, is usually in the low 50's at the starting gun.  Plus it is a nice place to spend a mini vacation.  Now I just need to find a hotel.

I had a good week running, going solo and a couple of times with different run clubs.  I am feeling rested and ready for the slow and gradual mileage build up.  Grandma's is a long ways off, but there is plenty of racing to do between now and June.  In fact, I think I will participate in the local Turkey Trot this Thursday at Minnetonka High School.

Congrats to the Philly Marathon runners this morning.  Marathon season is winding down and I am excited to look ahead to 2013

Happy Thanksgiving everyone and Happy Running!

Rick