Starting to Feel like a Runner Again

It's starting to become a very familiar pattern.  I finish up my fall marathon, flail around in November, half hearted running through the holidays with a short-lived commitment to train in earnest for the Meet of the Miles.  Same story this year, but what I have done is to maintain my base with better resolve.  Fifty and sixty mile weeks have been the norm, and they have come pretty easy.  Saturday morning's half marathon effort was proof of that.  I honestly didn't train for it, didn't even decide to run it for sure until 2 hours before the gun went off.  I ran hard on Thursday and even did a treadmill work out the night before the race, things I would never even consider had I been seriously planning a race.  So I toed the line, zero degrees , thinking I could run sub 1:30, but barely.  I ran the first 5 miles and was right on pace for 1:30.  As per usual, my miles got faster and faster, getting down to 6:25 for mile 10.  The last mile is a killer all up hill, but all in all a really solid effort.  I need to learn to trust my fitness and go out of the gates a little faster.  I've never been able to run a perfect half marathon.  I always feel that I leave too much on the course.  Anyway, good enough for a second place AG and more importantly, I feel like a runner again.

Happy Running!

Rick

Run, Work, Sleep, Repeat...

I sure picked the wrong year to commit to a running streak.  We are in the middle of a huge transition at work, which has me working 10 hours per day during the week and more hours during the week end than I would like to admit.  So, my week consists of getting ready for work, driving my daughter to school, commuting to work, put in a 10 hour day, fit in a run before dinner, then go to bed and do it all over again.  Don't get me wrong,  not complaining.  I'm very grateful that I am gainfully employed and that I'm healthy enough to run, but heck it's only January and this 20 day streak feels like 100!

Even with the work schedule, the running has gone well.  I'm around 60 miles per week and managing some pretty speedy tempo runs on Tuesday and Thursday.  Oh, and I managed a 5:33 mile at the Meet of the Miles on Monday night.  Good enough for a 11th place in the over 40 crowd and should get me first in my AG in the MDRA Grand Prix.  I have a half marathon to race next week-end.  Curious to see what the weather will be.  Certainly won't be fast in these temps.

Happy Running!

Winter Running

I could go on and on about the beauty of winter running.  In November and December, when the temps are still mild and the first snowfalls are fluffy, pretty and new.  Christmas and New Year's come and go and we find ourselves in January.  The wind picks up, the temps drop and that December fluffiness turns into rock hard ice and bitter cold.  I ran today with multiple layers in temps that barely broke zero with a cold, gusty wind out of the northwest that was downright painful.  Oh, I'll have some of those picturesque and pretty winter runs before this is all done, but right now spring training and running in shorts seems like a long ways away.

First race of the Grand Prix is tomorrow, the Meet of the Miles at the University of Minnesota field house.  I've been running well over the past few weeks, but haven't done enough of mile specific training to set a PR.  I do think I can break 5:30 though.

Happy Running!

Rick

Running Streak a Good Idea?

We are a week into 2013 and I have already realized how difficult a 365 day running streak is going to be.  Day one was fine, but on day two I got a phone call on my way to run club.  I had a family emergency to deal with and by the time everything was settled down it was already 8:30.  Do I scratch the streak on day two.  No, I put on my gear and ran 4 easy miles through the neighborhood.  Day 3 I was planning on going to the Metrodome for a tempo run, but my Outlook reminder popped up about 4:00 reminding me of an all company meeting and dinner at Mystic Lake.  Another late night run at Snap Fitness.  Wow, this is harder than it looks.

All in all, a good week.  Back into the mid 50's for mileage with some quality speed work to boot.  Finished the week with 10 bright, beautiful, sunny miles across Lake Minnetonka.  Absolutely gorgeous morning!

Happy Running!

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!