Racing Season Already?

Seems a bit odd to be talking about racing season in the middle of January, but that is where I find myself.  Last week it was the much dreaded Meet of the Miles and this week it was the Securian Half Marathon, part of St. Paul Winter Carnival.  It is also part of the MDRA Grand Prix, which I signed up for again this year.   This is weird part of the schedule, two races in January, then off again until March.  They have added a few races this year and dropped a couple of my old favorites, particularly the Brian Kraft 5k.  I may end up running that one anyway.  The race went well, considering I didn't really do any distance specific training.  Outside of my mile training, I have only averaged just over 30 miles per week since October.  I went out at a conservative pace, then managed 6:40 miles for the second half, coming in just under 1:30.  It certainly was a nice day and enjoyed the race, except for the last half mile, which is hilly and painful.

Continue my slow ascent into some real mileage, just breaking 50 again this week, including a tempo/hill workout on Tuesday and of course the half marathon, which at this point I just consider a really aggressive tempo run.

Also, some big changes for me.  The running store that I have worked at for over 4 years is closing today.  I will miss the shoe discount for sure, but will also miss helping runners in Eden Prairie find the right shoe or lending some advice on how to combat their plantar fasciitis.  Things had been really slow the past 6 months, so I kind of saw it coming.  But, next week I will start my new job of Run Club and Marathon Coach of the Williston Fitness Center Run Club.  Sounds like a lot of fun and a great group of people.  I am really looking forward to it.

Happy Running,
Rick

Getting Back to What I Love

Okay, this mile nonsense is officially over.  I no longer have to worry about or dread going to th track to run multiple 400 meter repeats or feel guilty for bailing on the workout altogether.  I can now get back to running nice leisurely, long runs with the occasional mix of snappier tempos or maybe even an interval now and then.  I have said it many times over the past few months, I hate training for the mile.  The pressure and the intensity are just not my style.  All that being said, I did actually go through with the race.  I thought I could run a sub 5:20, and did manage that, for about 800m!  There was a big fade in laps 5,6, and 7 and had very little kick left in the end.  Final result: 5:26.  No PR, not even close, but 10 seconds faster than last year, so the training I have done was beneficial.  Another positive by-product of the mile training is that I finally feel like I created a solid routine for strengthening and conditioning.  I read an article that stated for distance runners, only 30 to 60 minutes per week is needed.  That's good, because I am going to need lots of time for running.

So, what now.  The plan is to build the base, very methodically and deliberately, just like last year, but maybe pick up the time table.  Last year, I think I wasted too much time in building up to some big miles and left some time out there on my spring races.  I am off to a good start with a 50 mile week, including the mile race, a 12 mile Polar Bear run on Saturday (thanks Kurt and Eugene) and a snappy 9 miler Tuesday in 1 hour flat.

Only a couple of weeks left before the running store I work at closes.  I will certainly miss the shoe discount, but will really miss the Wednesday night run club.  I hope we can continue in another form or fashion going forward.  I am looking for a running related part time job, so let me know if you know of anything.  I applied for a marathon coaching job at a local fitness center and will find out next week.  Or maybe, I will just forgo the part-time employment and run more!

Happy Running!

Rick

Hi-Tech Running

I was running on Saturday and it hit me, what a incredible time time we live, in regards to technology. I recently entered the 21st century, so indulge me as I go on like a hillbilly visiting the big city for the first time.  I had my new smart phone along for my Saturday run, pretty standard by most people's standards, but a slim, light phone that clips inside my jacket pocket and I forget is there.  I have Rhapsody music subscription service, which I can access anywhere, anytime, just about every record known to man. Just think of that, in my pocket, I have access to any album I could want to listen to (okay, no AC/DC or the Beatles, but you get the idea). Along with my new phone, I got a pair of wireless, bone-conduction headphones.  So no annoying cords and the headphones rest on my cheekbone, not stuck inside my ear.  Not only do they sound amazing, but like my phone, I completely forget they are there.  Plus, I can hear everything around me, so they are safe.  Then, about halfway through my run, the music fades and I'm getting a phone call.  I don't answer it, because hey, I'm running, but still, wow.

Then there are the watches.  Again, my watch is pretty standard, but most runners these days have some form of GPS watch.  A watch that only measures the time running, but their pace, distance, elevation change and for the really high tech people you get heart rate, cadence, foot strike, VO2 max and a race predictor.  All of this from a very small wristwatch that connects with a satellite in space that tracks a runners every move.  Think about it, holy crap!

Now consider Saturday morning.  At my house it was 7 below zero.  But again, because of  technology, I was able to stay warm, without dressing like the Michelin man.  My Marmot running jacket is simply amazing.  With only two thin base layers added, I was completely comfortable.  That jacket coupled with my Brooks Utopia tights, some Smartwool socks, Saucony mittens and. Running Room face mask and hat and I was great.  In fact, by the end of the run, I was unzipping the jacket a bit.  Pretty incredible!

So, I can go for a run, have satellites track my every move, have access to any music I wish, stay in complete communication with the entire world, post on social media, take pictures/videos, and stay competely comfortable, all this for an investment of under $750!

The Marathon Cornerstone

To borrow a biblical metaphor, the cornerstone of any marathon training program is mileage.  I learned this the hard way over the years, trying to complete the races in goal time, by cheating on the miles, and running more intervals, tempos and track workouts.  The marathon is not about speed, it's all about endurance and without a proper foundation, your marathon plans will collapse.  Speed work, intervals are all great and beneficial, but can only be built on the almighty foundation of endurance, the cornerstone on which the building depends!

All that being said, foundation building started this week.   After running relatively low mileage for the past 12 weeks, it's time to start the very slow and deliberate task of building up the base once again.   Same plan as last year, but I may ramp just a tad quicker this year.  I stretched out this phase too long last year and my spring racing times suffered.  The key is to find just the right balance.

The mile training is done and good riddance!  Hobbies are supposed to be fun and going to the track twice a week for painful and laborious 400 and 800 workouts is far from enjoyable.  I did gain some fitness and the strengthening and conditioning workouts will continue, so none of this was a waste of time.  I still plan on racing the mile next week, but with no delusions of running a sub 5!

Also, I bid a fond farewell to the running store I have worked at part time over the past 4 years. It will be closing its doors at the end of this month.  I sure will miss that generous shoe discount! If you know of anyone looking for a running shoe expert, let me know.  

So, here is to the new year and another chance for faster times and enjoyable running.

Happy Running,

Rick

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