Fine Tuning Time

Only 25 days until Grandma's Marathon and things are still on track.  I have logged the big miles, averaging about 90 miles per week during this cycle.  I've been spent the past week, as I will spend the next couple, maintaining the mileage, but adding some faster, high turnover running.  I'll maybe even visit the Minnetonka High School track a few mornings.  It's a lonely place at 5:00 am!  This week was a little light on miles, coming in at 86, but included a nifty tempo run on Tuesday (ran mile 11 at 6:28), 8 miles at MP on Friday, then a PR at the Brian Kraft 5k of 17:52!  I started out pretty fast, around 5:47, then settled down to a relaxed and easy 5:51 pace for mile 2, then concentrated on the fast turnover for mile 3, bringing it home in 5:38.  Felt pretty good!  A 5K isn't the the best indicator for a marathon, but I am thrilled that I blew away my previous best time by 19 seconds.  A real confidence booster

Happy Running!

Rick

Things are Heating Up

Ran a 20 miler this morning in some heat and humidity.  We've been complaining about snow, cold, wind and sleet for so long and it was nice to whine about the heat and humidity for a change.  Warm weather training is a gift and helps toughen you up for bad conditions that may arise in a June marathon, in Duluth, on the 22nd.  Legs felt good throughout the run and never reached the petrified tree trunk stage that they did last week.  Managed a good 8:10 pace throughout and was happy with the result.  Had a key run Wednesday, with 14 miles at an 8 minute pace in the morning, followed by 6 easy miles that night.  I am convinced that the key to my success at Des Moines last year were these Wednesday work outs.  No need to run them hard, but having two days a week with 20 miles or more is really beneficial.  My other key workout was a Saturday treadmill run (Thunderstoms) where I did a nice 11 mile progression run from a 9 minute pace at mile 1 to a 6:05 pace for mile 11.  Finished up with another 90 mile week and feeling good.   All systems are go.

Happy and sad news this week.  It was prom week, so we got to see our daughter all dolled up and looking beautiful.  Just as the limo was pulling away with its cargo of well dressed teenagers, my wife received a call that her mother had passed way.  Grandma Henny, we will miss you.  This year's running of Grandmas Marathon is dedicated to you.  Here's to the Great Oaken!

Happy Running!

Rick

Why am I Doing this Again?

This was one of those training weeks where I frequently asked myself, why am I doing this again?  There is always one in every cycle.  And it usually happens in the middle of some of the highest mileage.  I really had trouble recovering from the 24 miler last Sunday and never had any spring in my legs all week.  I was hoping they would come back to life on Saturday at the New Prague Half Marathon, but the big miles and the 25 mph wind gusts had something else in mind.  It was a nice cool morning, but when I left the house the wind chimes were chiming away and I knew it was going to be a challenge.  I got to New Prague, ran my warm up miles and toed the line for what I thought was going to be a shiny new PR.  We head out of town and had the winds to our backs, so everything was going well.  I went out with a 6:41, 6:50 (hill) then a nice series of effortless 6:30 miles.  Then we headed west and I knew it was all over.  The wind was crazy and keep in mind this is southern Minnesota farm country, so there is little shelter from cold wind gusts.  My effortless sub 6:30 miles now turned into work your ass off 6:48 miles.  At one point, I thought the wind would rip the bib off my singlet!  A few miles west, then the turn north and holy crap, it was like running in a wind tunnel!  I continued to scratch and claw every mile, but continued on in the 6:48 range and I was getting pretty tired and pretty frustrated.  We got closer to town and the wind died down a bit and really subsided for the last mile, which also has some nice downhill.  Without the wind, I was able to crank out a 6:07 mile and finish with a respectable 1:26:11.  This was only a fitness test and not a goal race, so I will take, but have to admit to some disappointment.  Tired legs and strong wind are not my friends.  Went out today to get my long run in and the legs felt amazingly fresh for the first 7, then just okay for the next 6 and like like petrified tree trunks for the final 6!  Called it a day at 19.1 and will get back on the saddle again next week.  Next race is the Brian Kraft 5k on Memorial Day.  Can you say 17:59?  We shall see.

Happy Running!

Rick

Century Mark!

Well, my body made it through a 100 mile week!  There was a point at the half way point of today's 24 miler where I thought it wasn't going to happen.  However from miles 10 to 24 I just kept focusing on foot turnover and I was able to lock in on an 8 minute pace and not falter.  Pretty good endurance test for me to do 24 miles after back to back to back to back to back days of running 12 plus miles per day!  I get to cut back a bit this week and rest up some for Saturday's New Prague Half Marathon.  I'm going to aim for 1:23:59 and see where I end up.  The weather is always a wild card, running out in the open, the wind can be kind of nasty.  It's a good course with some gentle rolling hills and a relatively small crowd.  It's PR time!  After that its another big mileage week, followed by the Mississippi 10 miler, the Brian Kraft 5k then we can start thinking about taper.

As I mentioned earlier, the old body is holding up pretty well.  I don't think I could handle too many more of these super high mileage weeks, but the base is there and I can now focus on some speed, racing and general fine tuning.  The cycle has gone well and I am really looking forward to Grandma's Marathon.

Happy Running!

Rick

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