A Little Bit of Everything this Week

Had a pretty decent running week.  I finally managed to break the 40 mile barrier for the first time since Twin Cities.  Now forty is no big deal, but I did manage some quality as well.  Tuesday night was a fairly aggressive tempo run, where I managed to get down in the low 6:30's for a few miles.  Wednesday night I had the Williston crew do a mile time trial, just as a measure to gauge their fitness before we begin training for the Meet of the Miles in January.  They convinced me to do one as well and I was  happy with my 5:28.  Well, it's along way from 5:00, but I am thinking a goal of 5:15 is aggressive enough.  I wasn't done yet.  I finished off the racing season by doing Rocky's Run at the U of M Golf Course, finishing the 6k in 24:41.  It's a tough course and we had lot of wind today, which made it extra challenging.  As usual, I went out too fast, (6:10 for the first mile) and paid for it the rest of the course, running the next miles in 6:35 and 6:40.  Tried to find another gear for the last 200 yards, but there was nothing there. I may still do a Turkey Trot, but that should it do it for the year.  Now it's just a slow, easy and gradual build up of mileage to January when I will start my Boston training.  Can't wait.

Happy Running,
Rick

Chasing 3 Hours: Inspiration Strikes!

Chasing 3 Hours: Inspiration Strikes!: Well, it finally happened!  After very little running since October 4th, stepping away from my blog and barely thinking out running, inspira...

Inspiration Strikes!

Well, it finally happened!  After very little running since October 4th, stepping away from my blog and barely thinking out running, inspiration happened!  I was thinking that I may have needed some more time than usual away from the rigors of running, but all it took was some time well spent yesterday afternoon.  My daughter invited me to watch some of her friends run in the MIAC Cross-Country Championships at Como Park.  I was ambivalent, as I had a lot to do and let's face it, the weather was far from stellar yesterday.  I am so glad I went; it's been ages since I went to a race as a spectator, and this was a wonderful event.  Hundreds of young female runners, grimacing, fighting, pushing, struggling through cold, swampy, windy and muddy conditions to finish the 6K course.  Then it was the guys turn, same determination and fight, even had 6 runners go down at the start in the standing water of Como Park Golf Course, causing a false start.  Saw a few runners hurl, many in obvious pain, saw snot covered faces, and lots of muddy legs.  It was fantastic.  I have never wanted to run so badly in all my life.  Wished I could have joined them, but yeah, that would have been weird!

I will get my turn next week at Rocky's Run at the U of M Golf Course, however.  I think this will be my 7th time running this event.  I missed it last year.  It's a cross country race to raise money for the Women's U of M CC team.  So, next Sunday it will be my turn to be grimacing.  Can't wait.

Happy Running!
Rick

Chasing 3 Hours: Time to Shake Things Up

Chasing 3 Hours: Time to Shake Things Up: I had a good run of setting marathon PR's.  Last Sunday's 2:55:12 ended a streak of 10 consecutive PR's, going back to 2009.  No...

Time to Shake Things Up

I had a good run of setting marathon PR's.  Last Sunday's 2:55:12 ended a streak of 10 consecutive PR's, going back to 2009.  Now granted, the streak started with 3 epic meltdowns, when my quest for sub 3 was in its infancy, but they are all PR's nonetheless. The time progression looks like this: 3:58, 3:47, 3:29, 3:17, 3:12, 3:02, 2:58, 2:56, 2:54:59 and 2:53:59.  Now, lets  start by saying, that I don't think the end of my marathon PR's is over, it might be close, but it ain't over.  However, there are are a few factors in the coming year that will change my usual pattern from the past few years.

First, I will be racing a spring marathon.  I have limited myself over the past few years to one marathon per year, and that has been Twin Cities.  Because I am racing Boston this year, I may take a one year break from Twin Cities.

Second, in June, I enter a new age group.  Don't get me wrong, the 55 to 59 bracket is still crazy competitive, but if I can maintain my fitness and stay healthy, I can do some AG placing in some of the shorter stuff.

Lastly, despite a pretty good marathon last week, my legs feel dead and mentally I am not where I want to be.  Being stuck in a rut is no fun and this is supposed to fun, right?  Definitely feels like time to blow up the old way of doing things. In fact, I feel better already!

So the new pattern will look something like this.  I plan on only "running when I feel like it" in October. November and December will be a light mileage buildup with some mile specific training, to ready myself for the Meet of the Miles.  January to April will be Boston Marathon training cycle followed by a couple of months of easy running.  Probably do the traditional USATF and Grand Prix races with my fall goal race being the TC 10-mile.

So, the focus will be Boston in the spring, followed by a training approach which will focus less on high mileage/endurance and more towards overall fitness.  Work on strength and speed.  Honestly, I think I have maxed out the endurance side, and I have no interest in becoming an Ultra guy.

Anyway, I've been enjoying the time off and as I rest and feel rejuvenated, I get more excited about what lies ahead.

Happy Running!
Rick

Chasing 3 Hours: Elusive Moose Mug!

Chasing 3 Hours: Elusive Moose Mug!: It should have been easy, right?  I was another year older, so all I had to do was run the exact same time I ran last year.  Last year, I fi...

Elusive Moose Mug!

It should have been easy, right?  I was another year older, so all I had to do was run the exact same time I ran last year.  Last year, I figured I went out too fast, hitting the half at 1:25:40.  My plan this year was to go out more conservatively and have a stronger finish.  All was going according to plan, as I hit the half at 1:26:26.  In fact, I spent most of the first 13.1 miles, pulling in the reins, holding back and waiting to mile 21 to 22 when I would put the hammer down.  Miles 14 to 20 were all under goal pace of 6:38, so I was feeling pretty confident.  The hills start at 21, and I managed them pretty well.  The problem began at the end of the big hills; my hamstrings, both of them started given me trouble all along Summit Avenue, leaving me with no hammer.  The last 6 miles were a disappointing 6:45, 6:55, 6:55, 6:43, 6:41 and 6:52.  Final time 2:55:13, 1:13 short of a Moose Mug!  This darn Moose Mug is turning out to be more elusive than the goal of sub-3!

So, time to rest up, take a break, rejuvenate and look ahead for redemption at Boston in 2016!