Night Ranger

The title of today's post is referring to my new running persona, not the ridiculously lame 80's band of the same name.  I have been doing almost all my runs in the evening, sometimes relatively late.  I have almost completely bagged my mile training program, as I am enjoying my long, slow leisurely evening trail runs too much.  We've also been having some mild weather, which makes being outdoors more tolerable.  I managed over 50 miles this week and will gradually start building my miles over the coming weeks, so that when my marathon training begins in earnest around mid-January I will be in the 60 to 70 mile per week range.  I broke 2,700 miles for the year, which is a personal best and should end 2011 around 2,800 miles.  I think I'll shoot for 3,000 miles in 2012 and also break the 100 mile mark for a week.  Oh, and of course, break 3-hours!

Looking forward to spending Christmas Day at Mom's this year.  She has managed to get everyone together, so should be a large and festive get-together.  We have a few runners in the family, so I'm organizing a Christmas Day run through beautiful Alexander Ramsey Park.  Join us if you are in that neck of the woods.

Why is it, I can comfortably run 15 or 20 miles on a Sunday morning and my legs feel okay, but I spend an hour or two walking around a shopping mall and I feel like I'm going to collapse under my own weight?  My legs and feet are really, really sore and mentally I am completely drained.  Don't know how people shop on a regular basis.  It's a tough sport!

Happy Running!

A New Student!

I'm teaching a new student.  After many years of competitive gymnastics, my daughter has decided to give running a try.  We just completed our first week and I am quite impressed with her endurance.  We are aiming for a spring 5k, not just to finish, she has already done that twice this week; no we have bigger and better things planned.  She should easily be able to run sub 22 by April and if she wants to work really, really hard she could possibly break 20 minutes.  Now I have to be realistic and remember this is a 16-year old girl we are talking about; she's got better things to do than follow her old man's training regimen, but I honestly believe that the sky is the limit with this kid.  Hopefully I can instill in her a love for running.  Hey it's a lot safer and easier on the body than gymnastics!

I continue to plug along with my 45-mile weeks with some "just okay" speed work.  I have to be honest, my heart is really not in this mile training thing.  I just want it to be over, so I can start logging some real miles again.  I'm kinda eyeing Green Bay as a spring marathon, but we shall see.  As a life-long Viking fan, the thought of running near Lambeau makes me a little queasy!  However it appears to be a pretty flat course with the weather being the only wild card.  It's also a small race and a 3:02 or better finish would put me first in my age-group! (Based on last year's results.)

A couple of "running moments" this week.  The best was being able to run with my daughter; what fun.  A distance second was my late evening Saturday run.  I missed the early morning eclipse, but ran to a stunning and bright full moon.  Turned off the headlamp and ran my favorite trails to the moonlight.  God I love running!

Happy Running!
Rick

It's official. Winter is here!

We got just enough snow to make a mess of the sidewalks and side streets.  The challenge of running through the winter is making the time and finding safe venues to run.  Saturday night, during the snowfall, I had a fantastic trail run, but after a day of sunshine and melting, the soft, fluffy snow turns to an icy, crunchy and slippery mess.  I tried to make make the best of it by running to the local high school (about 3 miles) then doing some speed work on the high school track (another 3 miles) then after cooling down, I ran back home for a grand total of about 9.4 miles.  Hey, its a lot of futzing around, but it beats running on the treadmill.  I did manage around 45 miles this week, which is the most since Twin Cities Marathon training cycle.  I did manage some speed work, but to be perfectly honest I'm really sick of the training for the mile.  I rather be focused on ramping up and racking up some real miles, but I realize it's still too soon.

I ran a couple of times with my lovely daughter.  She has agreed to let me put together a 5k program for her.  We should have her in racing condition by April and the Get in Gear 5K.  She does not have any experience running, but is incredibly fit and an enthusiastic student eager to discover the joys of running.  We did a VO2 max test on Saturday and we discovered she has a naturally high level.  We ran a mile at a pretty good clip and her heart rate hardly budged.  I think as long I can keep her interested she has a good shot at a sub 20 5K.  Good job Malena!  Speaking of instruction I have signed up for another marathon clinic in 2012.  My marathon clinic will begin March 1st, so if you know of anyone looking for some marathon instruction have them give me a call or shoot me an e-mail.  My number is 952-215-2236.

Had a great running moment this week.  I was forced to listen to Christmas music most of the day Saturday and during my evening run I felt the need to "cleanse the musical palette" if you will.  The perfect remedy was to listen to Smashing Pumpkins' Siamese Dream which was just reissued this week.  The perfect answer to listening to Jingle Bells and the like for 6 straight hours!  I'm not a Scrooge, but I can only take Christmas music in small doses.

Happy Running!
Rick

No Turkey Trot for me...

Not only did I not participate in a local Turkey Trot this Thanksgiving, I did not run at all Thursday.  I was feeling particularly lazy on Thursday, so I decided to give my body a well deserved rest.  I didn't get my planned 3 naps in, but it was a good, relaxing day nonetheless.  It was a good running week all in all, including some pretty good speedwork along with an enjoyable trail run tonight.  I decided to drive to Highland Park and get lost on one of the many trails there.  I was completely disoriented and had to resort to checking with my trusty Garmin.  In fact, I discovered a feature that I didn't know was there; its called "Back to Start."  I just pushed the button and my watch would tell me where and when to turn.  Its not like I was lost in the wilderness, but a cool feature regardless.  An electronic trail of bread crumbs if you will...  I'm really enjoying my night time runs; in fact they seem to be getting later and later.  I'm kinda wondering what it would be like to do a few midnight, winter runs.  I like the solitude.

I hope everyone had a great Thanksgiving.

Happy Running!

Inside-Outside Morning-Evening?

It was a week of strange combinations for me.  I usually a morning-outside runner, but since turning 50 my ability to drag my butt out the door in cold weather has considerably decreased.  Also, since this was the first week of my planned speed-work I thought it best to move in doors.  I did a couple of morning runs, but mixed it up with some evening runs as well.  Strap on the head-lamp and make the best of it.  I did manage to get some speed work in, but fell a little short of my goals.  Monday night, I attempted to do 8x400 meters outside; with it getting dark so early I never felt comfortable opening it up and only managed 1:20 to 1:25 pace.  Thursday night on the treadmill I ran 2x2400M at about 6:20 pace and Friday night, again with the treadmill, I ran 3x1miles at 6:04, 5:59 and 5:52, which I felt was the best run of the week.  I've felt a little run down this week, maybe its the weather, but I'm thinkin' I need an iron supplement.  Tonight was my "fun-run."  It was a beautiful night, 17 degrees and the first snowfall.  I put on my headlamp and did 7.5 miles of very slow (plodding actually) trail running.  The combination of the temp, wooded trails, snow pack, headlamp and M83 on my MP3 player made it a pretty amazing run.  I love it when that happens.  You go out feeling kinda tired and mopey and it turns into the best run of the week.  Running is funny that way.

Happy Running!

Habitual Planner

The racing season and Grand Prix are over.  You would think that I would take a few weeks off and not think about running for awhile.  Not the way my brain is wired.  I spent the week running casually with no plans for any races or training program in place and felt like a ship without a rudder.  It was only one week, but I need to have a race or a goal or a training plan or I'm just not happy.  Luckily, in my in-box was next year's Grand Prix schedule and first up is the Meet of the Miles at the U of M Fieldhouse on Janaury 9th.  Ah, only 8 weeks away and a perfect time to develop and design an 8 week plan to break 5:20.  Penciled it out this morning as a matter of fact, then went running; with a purpose.  My obssessive, compulsive need to plan was not yet satifisfied, so I quickly laid out an outline for a plan through May.  After the Meet of the Miles, I'll only be 19 weeks out from a couple of spring marathons that I have my eye on, Green Bay or Fargo.  (I'm a sucker for exotic locations!)

Here is a typical week for my sub-5:20 mile:

Monday - 45 to 60 minutes easy plus 30 to 45 minutes conditioning/weights

Tuesday - 4x400m at current mile pace followed by 4x400m at goal pace.  2 minutes between 400m and 3 minutes between sets.  Also 2 miles warm-up and 1 mile cool down

Wednesday - 45 to 60 minutes easy plus 30 to 45 minutes conditioning weights

Thursday - 2x2400m at 5k pace

Friday -  45 to 60 minutes easy plus 30 to 45 minutes conditioning weights

Saturday - 12x100m strides or 12x100m hill repeats

Sunday - 90 minutes easy

I'm looking forward to see how fast I can get this 50-year old body to move. 

Happy Running

Enjoying another good week of running...

Had another week of easy miles and relaxed running, capped off with some racing fun on Sunday.  I'm really enjoying what I call my 20/20/20 work-outs.  My running version of Herman Cain's 9/9/9 plan!  I've been heading to the gym and running 20 minutes on the treadmill as fast as I can.  This is followed by 20 minutes of weights, core conditioning and other type nonsense and capped off with 20 minutes of treadmill work as fast as I can go.  Certainly not a plan that is going to win me the Republican nomination for president, but who would want that job anyway!  Hey, I'm up to 6 chin-ups!  Not bad for a 98-pound weakling!

Rocky's Run was today; the 6k version this year.  I really enjoyed it and am very happy with my 24:14 finish.  Lots of hills, hairpin turns and WIND.  Ran a smart race and had a nice even effort.  I benefited of running with some of the women's U of M Cross County team (must have been the B-squad!!) who had a coach running with them.  He coached them every step of the way, letting them know to go easy and relaxed up this hill, race down that hill, lets hit our stride on this flat portion, open it up here etc.  I did my best to run like a girl!  I don't think we will have official race results for this race however.  It was timed the old-fashioned way, with tear off tabs that get placed on a spindle at the finish.  The wind was so strong that a bunch of the tabs blew away; it was pretty hilarious watching race officials chasing scraps of paper down the fairway!  Maybe they will invest in chip timing next year.

This was the last race of the season and for 2011.  It was a pretty good racing year.  I was able to set PR's in the 5k, 10K and Marathon.  It also looks like I'll win my age group for the Grand Prix and finish 5th overall.  I learned a lot this year, training the way I did and am looking forward to more PR's next year.  I think I proved that you CAN teach a very old dog new trick.  Maybe even the elusive sub-3 hour marathon barrier will fall.  Thanks to all that I have run with and offered advice; it was greatly appreciated.

Happy Running!