2014 Review and 2015 Goals

I am very thankful for another pretty successful running year.  Most importantly, I knocked off a couple goals, stayed healthy and enjoyed every minute of it.  Here are a few specific highlights:

• Set a PR in the mile with a 5:17
• Set a PR in the 5k with a 17:35 on my 53rd birthday
• Set a PR in the HM with a 1:21:22
• Set a PR in the FM with a 2:53:58
• Set a total mileage PR, ending up just short of 3,300 miles
• Came in 5th in the Minnesota ROY standing

I also was able to coach my daughter to a successful first-time marathon.  It was my favorite highlight of the year.  Seeing her cross the finish line at Twin Cities with a big smile on her face and knowing that I had a small part in her success was great.

2015 will be a tough year to set goals.  I think I am pretty maxed out at most distances.  I am fairly certain I don't want to add miles and also pretty sure my body would rebel.  So, what's next?  I think I have one more marathon PR left in me, so the Moose Mug (running 2 hours plus your age) is still compelling, but I may sacrifice the mug and risk a blow up by really going for it and trying to break 2:50 this fall.  If I can stay healthy and get the miles in, I think I have a shot.

As far as the mile training goes, because of the most recent circumstances, the holidays and the track being closed, I haven't done the quality or quantity of running to maintain, let alone build on any fitness.  I think I can still run a decent mile, but a PR is not likely and anything even close to sub 5 is out of the question.

Happy Running,

Rick

The True Meaning of Perseverance

We lost a tough lady today.  Long distance runners often talk about running tough, working through the pain, persevering.  The toughest runner on the planet ain't got nothing on my Mom.  I'm not just talking about the past few years, when she faced some extremely difficult physical pain.  I'm talking about a Mom who lost a son in 1977, a wife who lost her husband way too soon in 1991, then to lose another child, a daughter to cancer in 2007.  Then she faced her own health problems.  Beating breast cancer, twice, then being diagnosed with Multiple Myeloma about 6 years ago, which along with its unique health issues was the cause of her needing major reconstructive hip surgery.  Through all this heartache and pain she persevered, never complaining, never feeling sorry for herself and always positive.  The way she handled adversity was a great influence on me.  I can't fathom what she has gone through, but when things get rough for me, all I need to do is remember my Mom's attitude.  She never cared to talk about herself, but she could have written a book on toughness and facing adversity.  We will miss you.  Love you Mom.

This Ain't Easy

After about a month of training for the mile, my mind and body revolted. I blame Thanksgiving.  Both mind and body enjoyed the holiday week and when I tried to get back into another week of intervals from hell and laborious strengthening sessions, they said not now.  It took taking 3 days off for my body and mind to finally give in.  Tuesday night was the worse.  Normally my track work out.  I got a good night's sleep the night before and didn't do a MLR on Sunday, so was thinking I could get my 800x2 at 2:30 in the books.  I didn't even make it to the track.  I got dressed and kept telling myself that I was going to do this, but just before I was about to leave, I said "screw this", ate dinner and went to bed!  I slept 9 hours that night and have felt pretty good since.  I even managed a time trial on Friday night, where I ran a 5:28 mile as part of 6 mile run.  A far cry from 5, but somewhat encouraging.  

Less than a month to go until race day, so I can still regroup and salvage a decent time.  I've decided not to force the issue, this is supposed to be a fun hobby and I had certainly drained all the enjoyment out of a good run.  I will still try to get my intervals done, but heck, if I want to run 7 with my daughter, or an easy 8 with a friend that's what I will do.

One good by-product of this mile experiment is my attitude towards gym work outs.  It is certainly changing the way I run and I have found that committing 60 minutes per week is no big deal. Running fast feels more natural than ever and hopefully I won't have to worry about lower back issues once I start ramping up the miles.

I am looking ahead to 2015 and starting to plan out some of my running and racing goals, always one of my favorite things to do.  Should have the list done by next week.

Happy Running!

Rck

Running Takes a Backseat to Turkey

The mile training took a hit this week, victim to the Thanksgiving holiday. There was lack of motivation, tons of food and the local High school track was closed; that all lead to some missed work-outs. The week started out fine, nailing my Tuesday track work-out logging 4x400m in 1:16, 1:14, 1:14 and 1:15, all with about 2 minutes easy jogging between intervals. But after Turkey Trotting on Thursday and the subsequent stuffing of the face, it was all downhill. I ran everyday, but with vey little quality. I threw in some intervals and hills over the week-end, just to make up for it.

 I continue to be disciplined with my gym workouts and feel stronger than ever. I also have gained 12 pounds since my October marathon. I am pretty skinny anyway, so it's no problem, but it's gotta be slowing me down some. I keep eating the same, but am only running half the miles! 

 Six weeks until race day. Still not overly confident I can pull this off or even come close for that matter. I am enjoying this experiment nonetheless. 

 Happy Running,

 Rick

Five-Minute Mile Update

Well, I am about a month in to my training for the sub 5-minute mile. I wish I could say there has been enormous progress and that I am very confident that I can do this on January 12th, but that would be a lie. Don't get me wrong, there has been progress and I have been working hard and I am still going to go for it, but this 53-year old body doesn't respond or recover all that quickly. 

I have been going to the gym religiously 3-times per week, adding weight and reps each week. The core is stronger, as are my hips, glutes and legs. Even arms and upper body feel stronger. I can now do 6 pull-ups and could only do 1 a month ago. I've noticed the change in my running; a month ago when I tried to hit 12 mph, I felt out of control. I'd compare it to a car being out of alignment; everything is fine until you hit 65 or 70, then everything starts to shake uncontrollably! Anyway, back to the work-outs. The 20 minutes consist of leg lifts, hip crossovers, crunches, planks, spider planks, push-ups, lunges, bicep curls, Roman chair, suspended leg lifts and leg holds, squats, leg press and pull-ups. I am trying to get to a mental state where I enjoy this routine. I think I may be getting there. 

The running is another story. I am used to the higher-mileage, lower intensity stuff. Now its 40 plus miles per week with loads of intensity. As I mentioned, the biggest improvement is in my control. I can now run over 800 meters at 4:59 pace and it doesn't feel like an all out, herky-jerkey, out of control sprint. Don't get me wrong, it ain't easy and the idea of running two of them consecutively seems absurd at this point, but it's better. My first week, I ran 8x250m, all of them at or just slower than 5-minute pace. About a 3-weeks later, I managed to get all of them done at a 4:59 pace. The trick now is to do more than 8 and shorten the rest between intervals; currently it's about a 2-minute jog between each hard run. The 4x400m work-out is another story, where I am stuck at a 5:08 pace. This is pretty much a mental barrier that I need to get around. I just recently started with the 800 meters and this past week was encouraging, even though I bailed on the scripted work-out. The plan called for 2x800 meters at/or around 5 minute pace. The first 800m was a success, coming in at about 2:31. After about a 2 minute plus recovery jog, I started the second. Sub five through the first 250 meters but at 400m, I had slowed to a 5:15 pace and had to bail to recovery mode. After recovery I did 400 meters at 1:30, recovery, then 200m at 37 seconds and threw in some 100m strides. I was gassed. I have 7 weeks to go and this is the longest I have been able to maintain this routine without losing interest. We shall see if I can keep it up. Happy Running! Rick

Chasing Five Minutes

Every year I say it and 2014 is no exception. Post Twin Cities Marathon, after a little break, I get the urge to train for the mile. I mean really train, weight training, hours at the track and lots of painful speed. I have an A, B and C goal. Goal A is a biggie; run a sub five minute mile! Sounds like it will hurt; alot! Goal B is sub 5:10, which sounds only slightly less painful. Goal C is a PR of 5:16, which I managed last summer on the track with no specific mile training.

So, when is the race and how do I get there?  My goal race would be Meet of the Miles at the U of M Fieldhouse in January.  I run it every year and my fastest time was 5:23, so obviously I have my work cut out for me.  The worst part of racing at the Fieldhouse is all the dry, dusty air.  By the end of the race, your lungs are raw, followed by a 30 minute coughing jag.  They supply a load of cough drops, but the dusty air is too much.  I digress.  I have 10 or 11 weeks to prepare.  I have been reviewing some on-line plans and most of them seem way too light in the miles.  I realize this is a only a mile, but maintaining my well earned endurance is important to me.  The rough outline for the plan will be something like this; 40 to 60 miles per week, strength training 3 times per week, running drills twice per week, 200 to 800 meter intervals at 1 mile/5k pace twice per week and lots and lots of hills.  Honestly, I really think this will be more difficult than an 18-week marathon plan.

I've penciled it all out and here is what a typical week will look like:

• Monday - 4 to 6 easy with 30 minutes strength training
• Tuesday - 6 to 8 miles with 8 x 200 meters in 38 seconds
• Wednesday - 6 to 8 miles with 30 minutes strength training
• Thursday - 4 to 6 miles including running drills
• Friday - 6 to 8 miles with hills and hill sprints
• Saturday - 4 to 6 miles with 4 x 800 meters in 2:50
• Sunday - long run of 8 to 12 miles with hills

I have already started.  Yesterday, after a brief warm-up, I did 20 minutes of strength training.  Push ups, pull ups, Roman Chair, leg press, upper body free weight, planks and leg lifts. Than I finished up on the treadmill, running at a 9% grade for 4 minutes twice. Today I hit the track and after a couple miles warm up, I ran 4 x 400 meters, all in 1:24 or below.  I ran about 2 minutes easy between sets.  My running was controlled and breathing easy.  The goal is to get these 400 meters down to a 1:15 pace in 30 days, all at a controlled, manageable pace.  

Let the pain begin! Happy Running! Rick

2014 Twin Cities Marathon Race Report

What a perfect day for a marathon!  Almost too perfect, as I was kind of guilty of a rookie mistake today, going out too fast.  I had a good, restful taper and that coupled with the 37 degree temps meant a fast start.  Mile 1 was 6:22!  Oops!  Luckily there is a hill at mile 2, so I dropped back down to a more sensible pace.  I kept holding back, every mile, but most of my splits were 6:32, 6:33, 6:28, 6:30 for mile after mile.  It all felt so effortless and I have to admit, I got a little cocky.  Instead of taking my foot off the gas, I went for it.  I hit the half at 1:25:40, which was a full minute faster than what I had planned.  I slowed a bit on West River Road, I had developed a huge blister on the top of my left big toe and it finally popped at mile 16.  With that out of the way, I was back on 6:30 pace for mile 17.  I thought my goal was in the bag and was thinking I could get this sucker down to 2:50, then it hit me.  By mile 19, I had slowed to 6:45 and I hadn't even hit the hills yet.  I refocused at mile 20 and ran another 6:35, which was encouraging.  Mile 21 was the first hill and I maintained a 6:46 pace.  The goal of 2:52:59 was still alive.  Mile 22 was bad, not even breaking 7 minute pace.  I thought I would bounce back at mile 23, but there was not much left.  I finished the last 3 miles in 6:58, 6:42 and 6:58.  Final time was 2:53:59, 1 minute short of my goal, but 1 minute faster than last year and a new PR!

After crossing the finish line, I looked down at my left foot and my pretty lime green Brooks shoes had a big blood stain across the toe box.  After further examination, the blister popped and all the skin from the top of my toe peeled back.  It was not a pretty sight.  Of course, I proceeded to show the entire family!  

I ran a pretty good race, but the highlight of the day was watching my daughter complete her first marathon.  For better or worse, I coached her through her first training cycle.  Not only did she finish with relative ease on low mileage training, but she negative split her first marathon.  Twin Cities is not an easy course to do that and on her first time nonetheless.  Congrats to a very special young gal!

Now for some well-deserved time off!

Happy Running!

Rick