Eight Weeks to Go and Fitness Check #1 - DONE

Saturday morning was a glorious morning.  After this terrible spring (or lack thereof) it was wonderful to be out running and racing in a singlet and shorts again.  50 degrees at the start and very little wind for the start of annual Get in Gear 10k.  I had high hopes of breaking the 37 minute barrier, but the 90 mile week and the hills on the St. Paul side of the river did me in.  I am happy to report that my time of 37:36 is a new PR, so I am very thrilled with that.  I am pretty confident that I can crack 37 minutes this year, maybe at the flat and fast Victory 10k course.  Mile 1 was fast, even if a little slow out of the gates, with a 6:01.  Mile 2 felt effortless at 5:59 and mile 3 felt easy and relaxed. Then the hills happened and I was just not able to find that final gear.  I struggled the next mile at 6:10, but after that I just couldn't muster up any faster turnover and there was no pop in the legs.  I'm thrilled with the weather, my PR and my top 5 finish

This coming week is a big one.  I have some temp runs scheduled for earlier in the week and a 24 miler on Sunday.  This is also the week that I am going to try to break the 100 mile mark.  Lets hope this old body holds up.  That will be a good lead in to fitness test number two, the New Prague Half Marathon on a week from Saturday.  I love this running stuff!

Happy Running!

Rick

Big Papi Says it Best!

I don't have a lot to add in regards to the events of the past week, so I will let Big Papi do the talking for me. (See link below). God Bless America!

I broke 90 miles for the week and while I feel proud of my accomplishment, I am also feeling pretty trashed physically.  I plan on hitting it pretty hard this week, but with a super mini taper on Friday, so I will have some relatively fresh legs for the Get in Gear 10k on Saturday morning.  It is always a very competitive field and I hope I can break into the top 5 this year.  The week following is probably my best opportunity to break 100 miles for the week.  I have a 24 miler scheduled on Sunday and severally doubles, so I am going to give it a shot.  I have hit 94 miles before, so be simply tacking on a mile or two at then end of a few recovery runs I should get in double digits.  The week following is the New Prague half marathon, so a couple of big fitness tests are coming up.  I'm pretty excited to see where I am at only 9 weeks out from Grandma's Marathon.

Also need to keep close tabs on my lower back.  It's fine if I control my gait and keep my strides short, but at times if I open up at all I get a bit of a twinge.  It's on the very lower right side, sneaking down my backside a bit.  Feels good tonight after my 21 miler, but maybe it's time for a visit to my friendly chiropractor.

http://m.youtube.com/#/watch?v=XUQUFm2icyQ&desktop_uri=%2Fwatch%3Fv%3DXUQUFm2icyQ

Happy Running!

Rick

1,000 Miles, 100 Days and 10 Weeks To Go

I am reallly turning into one of the "mileage" guys.  This week I hit a couple of milestones.  I have run for 100 consecutive days and already hit 1,000 miles for the year.  If I can stay healthy, I should be able to break 3,500 miles for the year.  Not bad for an old guy.  Oh and more importantly, I have 10 weeks to go until Grandma's Marathon (actually 68 days and 12 hours, but who is counting.  The next three weeks will be the final ramp up to highest mileage of the cycle (90 to 100) and then the racing and fine tuning begins.  I have the Get in Gear 10K (is 36:59 doable?) and the New Prague Half Marathon (is 1:23:59 doable?) as nice tune ups before the big show.  Some other key workouts is a 24 miler in about a month and a 20-miler with double digits at 6:40 pace.  All pretty aggressive goals, but I'm willing to make the big push.

 

Finally replaced some of my old shoes that I had in the rotation.  Enjoyed my Nike Pegasus, but at 700 miles, I realized they were way past due.  Found an old pair of Nike Vomeros on sale for under $40.00, so scooped those up.  I love Nike's neutral cushioning shoes for long runs and recovery runs.  They are so soft and cushiony and great for recovery.  Now I have to replace my speedy but worn out Brooks Pure Connects before I hurt myself.

 

I have to admit that I am very envious of all the sub 3 marathoners running Boston tomorrow.  Seeing all their posts really makes me wish I was there.  I have never run it, but will definitely run it in the next few years.  Need to get some kids through college before I can drop that kind of money.  Good luck to all of the virtual running folks that I have "met" over the past few years.  Have a great race and give 'em hell!

Happy Running!
Rick

And the Mileage Just Keeps Piling Up

Well, this makes 3 straight weeks of mileage over 80 miles, with a yearly high of about 86 miles.  I will make it 100 straight days of running tomorrow with an average of around 9.4 miles per day.  The increase has been very gradual and my body seems to be responding pretty well.  I ran 22 today at a pretty easy pace, but it was very steady and consistent and could have run further if I needed or wanted to.  I have gone to all morning running (except for the 2nd half of my doubles) which has caused my pace to drop off dramatically.  I mentioned last week, but it is really hard to put together anything resembling a tempo run at 5:30 am!  I did read an interesting article that did state how important that early morning long runs are, especially those where you eat nothing before you run and do not fuel during the run.  Turns out this is a good way for your body to learn to burn fat more efficiently; something important for your body to be good at in the later portion of the marathon.  Anyway, that is what I keep telling myself when the alarm goes off at 4:45 am!

 

Boston Marathon is a week from Monday.  Good luck to all running; it sure looks like the weather is going to good.  I hope to run Boston some day, maybe in the next year or two.  Definitely something I need to do before my running days are over.

Happy Running!
Rick

Another Pretty Good Week

The miles continue to pile up as my running streak approaches 100 days.  It's been fun to watch my average miles per day slowly climb since the first of the year.  Now at 9.2 for 2013.  I'm feeling pretty good even after consecutive 80 plus weeks and some aggressive racing.  I feel ready for more miles and think this could be the cycle where I finally break 100 miles in one week.  It's not real important, but think it would be kinda cool.

I transitioned to all morning runs this week, even if the weather isn't cooperating.  I do have to get up earlier, so I can still get my mid week long run in and not be late for work.  Pesky job!  I raced again this week, a small, local and VERY hilly 7 miler.  I won my AG and was 12th overall with a 44:35.  Yay, another confidence builder!

Happy Running!

Rick

80 Mile Week, 20 Mile Run and a New PR!

It was a big week and and went a long way in giving me that much needed inspiration.  First, it was a big mileage week.  I managed 80 miles for the first time since my last training cycle.  Gotta be honest it felt pretty effortless.  Worked in my normal Tuesday track workout with great success and a pretty nice race, which I will get to in a bit.  Secondly, I managed my first 20 miler of the cycle, so this is finally feeling like marathon training again.  Finally, I was able to cap my week off with the Irish Day 8k in St. Paul and managed to break 30 minutes for the first time (29:46) for a bright and shiny PR.  I've said this before in this blog, but a PR at 51 is incredibly satisfying.  Proof that my best days are still ahead of me, not in the rear view mirror.  Add in a couple of doubles and you've got one helluva week!  Next up is the Get in Gear 10k.  I never thought I would be uttering these words at 51, but after today's performance, I think a sub 37 is within reach.  Really? Did I just say that?

Happy Running!

It's All Coming Back

I've been bemoaning the fact that I have had no motivation or inspiration over the past few weeks.  I nail most of my work outs, but there is just no fire in the belly.  I think I've resigned myself to the fact that I'm better off this way and to go out my business with workman like discipline and effort.  Not every run is a fist pumping, Rocky-inspired victory lap.  Those will come, but that really isn't the reason I run anyway.  I depend on the structure and the discipline, which allow me to cope with some of the sheer craziness around me.  This weeks running and training was anything but boring.  Was it life changing, no, but I felt comfortable with where I am at and managed some pretty damn good work outs in the process.  Fit in my first double in a very long time and am once again flirting with 80 miles per week.  Hell, I feel like I can thrown down a pretty decent 18 mile GA run anytime or anywhere.  Pretty good place for an old guy to be.

Still very few signs of spring, not even those smug, weirdos on their recumbent bikes hogging up the trails.  This winter has been so bad, I even welcome these guys back, anything that tells me that this winter is in the rear view mirror.  But instead, we have a winter storm warning for the next two days.  Blech, make it stop!

Finally, congrats to fellow sub 3 wannabe (now 2:58 marathon guy) Oleg, who broke 3 hours today in L.A.  Well done sir, you put in the miles and it finally paid off!

Happy Running!

Rick