Weathering the (small) Storm

Week #4 is history.  I kinda freaked out in the middle of the week there when I found myself pretty fatigued and some new aches and pains started sprouting up.  Nothing to get too worried about, it's all part of the process, right?  I mean, I'm running 80 miles per week and climbing and I did just turn 50, so a few aches and pains is normal.  Since my last post I've bounced back nicely; I slept 10 hours Thursday night, ran 14 miles on Friday, ran easy on Saturday and knocked off a 20-mile progressive run this morning without much trouble.  Apart from an achy right heel, things are in good working order.  I've been consuming more gels this cycle and they seem to be agreeing with me.  I like the ones with caffeine as they seem to give me a little mental boost in the middle of a long run.  Next week I have a big challenge, 18 miles with 10 at marathon pace, followed by a well deserved cut back week.  Also, I got to test out the ZICO Coconut water after my 20-miles today.  Coconut water has lots of potassium and magnesium, which turns out to be the worlds best recovery drink.  I thought it tasted pretty good and I'm feeling pretty good tonight, so I guess it did its job!


I switched back to an old friend this week, the Nike Pegasus.  I'm going with a less is more strategy when it comes to my shoes.  The Pegasus have been around forever and I always come back to them after trying other brands.  I ordered my free pair of New Balance 890's this week, which I will use as my tempo and race shoes.  Also, I got a nice surprise at the running store and will be receiving a new test pair of Mizuno Neutral shoes.  They haven't even been released yet, so I'll be one of their Guinea pigs.  I hope they are in some pretty flashy colors!  I like these!




Lot's of good tunes on my run today.  Super long play list, but this is the song that's working for me right now:

http://www.youtube.com/watch?v=FKmW8VbKJCA


Happy Running

Mr. Giddy, meet Mr. Reality

So anyway, last week I proclaimed how I was feeling downright giddy about my running.  I think I said I was prancing through a field of Daffodils or something to that effect..  Well, so far this week, Mr. Reality has given a swift backhand to Mr. Giddy.  Sore IT Band, Plantar Faciaitis flairs and some general fatigue, all contributed to the demise of Sir Giddy.  I'm feeling better today, but yesterday I coasted through the day feeling like a Zombie!  A good dose of reality can be a good thing.  I looked back at my training log over the past month and realized I haven't taken a day off running since the middle of May.  I still haven't planned a day off, but I did forego my double run yesterday.  This morning's recovery run was more of a shuffle, and after a good nights sleep tonight I should be ready to tackle my 13-miler tomorrow.  Don't worry, Mr. Giddy is not down for the count; I'll be back to the Daffodil field in no time.

Happy Running!

Thats the first time I've been accused of being chatty!

Week #3 is complete and I have to say it was one of the best running weeks I've had in a long time.  Something very positive is happening and its kind of sneaking up on me.  There have been some physical changes for sure, but there have been some mental and psychological changes of more significance.  For example, I completed a run earlier in the week with one our marathon clinic members and after the run she said to me, "it was a really good run, but I'm not use to running with someone as chatty as you!"  For those of you who know me, this is probably the only time in my life that I've been accused of that!    I don't know if it's the clinics, working at the running store, the new job after 23 years, the new training focus, the conscious effort to improve my diet or a combination of all these things, but I am bordering on, dare I say, giddy.  Keep in mind, that my version of giddy is probably a far cry from most people's definition, but it's still feels like giddiness in my cynical and sarcastic brain.  You probably won't see my skipping through a field of daffodils anytime soon, but maybe in my head I will be.

The physical changes have been significant as well, if not as meaningful.  I have a resting heart rate of 39 bpm and my blood pressure has measured as low as 114/76.  My post run morning  weight is around 154, so I need to step up the calories to avoid turning into Skeletor.  I set a weekly mileage record of 82.6 miles this week and this is only week 3.  I was sure I could break 90 miles this cycle and now I'm flirting with the idea of 100+.  I've been listening to my now 50-year old body, and have not noticed any signs of any particular part breaking down, but I realize that I need to be careful.  The many long and slow miles are really agreeing with me.  I've also managed to get some decent conditioning in as well, which is uber important.  My super strong daughter should be very proud of me; I can now do 35 v-ups!  It was about a year ago she showed me how to do them and I could only manage one!

I enjoyed a nice Father's Day so far.  I went for a run (duh!) and had a nice breakfast of pancakes, sausage and fresh fruit.  Yes, I know that the pancakes contained some refined sugar, but the syrup was all natural.  A much lower glycemic index then Aunt Jemimah's!  I also got a assortment of Zico Coconut Water, which I am anxious to try after my long runs.

My play list was too long this week, so I'll just mention two songs that I enjoyed the most during my long run.  I was feeling a little folksy today, along with my giddiness.
http://www.youtube.com/watch?v=lFP8hwP3M9o
http://www.youtube.com/watch?v=R7-2ZiEZmBQ


Happy Running!

It's turtle season!

Yes, I've seen many many turtles on my morning runs this week.  What a perfect metaphor for my running plan.  I logged lots of miles and ran the majority of them very slow.  The good thing is that I really enjoyed my running this week and had lots of the gas in the tank for my Sunday run, which was 20 miles with 8 of those at 6:52 pace or better.  Certainly not turtle-pace, but it was my turtle mentality during the week that made that run possible.   It was another big week mileage-wise finishing up with just over 78 miles.The 20-miles was not exactly planned.  I was going to run 3 easy, then 8 at marathon pace, then finish up with an easy 5 or 6 with one of my marathon clinic participants.  When I got back to the running store I was informed that said participant wanted to do 8 to 10, so they could break 30 miles for the week.  I promised 8, was wishy-washy on 9 and ruled out 10  Anyway, we made it just shy of 9 and everyone was happy; even saw a few turtles along the way. 

Yes, I started teaching my marathon clinic this week.  I have 3 people signed up and it looks like all three are in the same range, so that should make it  easier.  They are eager and first-timers, so I'm looking forward to getting them across the finish line happy and healthy.


For those of you who care about my music playlists (I know you're out there) today's temp run was laced with plenty of Smashing Pumkins and Nirvana.  For the more subdued portions of my running I really enjoyed some Cloud Cult.
Happy Running!

Week One Is History

Week one is complete and a successful one at that.  Kicking off the training cycle with an 18:36 5K on Monday and finishing with a relaxed and almost effortless 17 miler this morning.  Lots of easy miles in between for a total of 70 for the week.  As I have said before, if I can stay healthy for the entire cycle I will average about 75 miles per week.  By far the most mileage ever posted during any of my previous training cycles.  I'm enjoying my long, easy runs again.  Looking at my training logs from last year, I couldn't find one run all summer and fall that was slower than 7:45; no wonder my legs felt tired.  Almost all my miles over the past weeks have hovered around the 8:10 mark.  I had some pop left in my legs for the second half of my long run today.  It's only one week, but I am feeling pretty good.
I found a motivational speaker that has really got my fired up for the training cycle.  I'm not usually into this sort of thing, but this particular speaker has it all; enthusiasm, confidence and really speaks the truth.  His grammar needs a little work, but who cares.  Click on the link below for a video of this speaker.  I just substitute "ride a bike" with "run a sub 3 marathon."
http://www.youtube.com/watch?v=TYoBAzc8QO8&feature=player_embedded
Also, just for Chuck W. (if you read this) here was my play list for today's long run.  I call it "My Play list that Bruce Dressen would Hate!"
Biffy Clyro - Many of Horror
LCD Soundsystem - Dance Yrself Clean
Nirvana - Floyd the Barber
Gorillaz - Clint Eastwood
Grouplove - Getaway Car
Girl Talk - Don't Stop (This would be one of Drez' favorites)
Beastie Boys - Mulilateral Nuclear Disarmament
Sam Means - Yeah Yeah
Nirvana - School
Cake - Walk on By
Nirvana - Blew
Girls - Heartbreaker
Madonna - Like a Prayer (yes, I admit to that)
Beastie Boys - Make Some Noise
The Black Keys - Sinister Kid
The Flaming Lips - Yoshimi Battles the Pink Robots Part 1
Girls - Substance
Information Society - Whats on your Mind (Pure Energy)  corny yes, but a good tune
Matt and Kim - Block after Block
Mott the Hoople - Sucker
The Flaming Lips - Ego Tripping at the Gates of Hell (One of my favorite song titles of all times)
Happy Running!

It's under way!

I kicked off my next training cycle today!  It was the 14th annual Brian Kraft 5K.  A flat course, one lap around Lake Nokomis.  I was shooting for sub 18:45 and finished in 18:36, so I'm rather pleased.  My Garmin said 18:31, but close enough.  Very fast and competitive race; my 18:36 finish was only good enough to get me to 100th place out 300 guys.  I think I was 21st place out of 48 in my age group.  Lots of speedsters.  Also, realized that this was my last race as a 40-something!  Thanks to the nice lady at registration for pointing that out so eloquently this morning!I'm officially signed up for the Twin Cities Marathon this week, so that part of my to do list is complete.  Looking forward to the new program and the high mileage weeks coming up.  Nothing like a good challenge.  I think I'll try to break the 90-mile per week threshold this go around.

Another race I'd like to run this year is the Old SOD Days 5-miler.  It takes place in my old hometown and ran it once back in my 20's.  Curious to find out what the winning time was last year.  I came in second last time I ran it and I don't think I broke 30 minutes.  Charlie A., if you read this, find out last year's results and let me know when this year's race is.


It is a long way to October 2 and so much can happen.  I realize that I can't take this adventure too seriously and also have some fun along the way.  Hobbies are supposed to fun, right?
Happy Running!

May 30th is the day

So, I kick off my training plan on May 30th with a race around Lake Nokomis, the Brian Kraft 5K.  It's super flat and fast and looking forward to a sub 18:45 time.  That will mark the beginning of a 65-mile week and lots more miles to come.

I've reviewed my checklist of my top 10 improvements that I should do before training begins and I'm feeling good, both mentally and physically.  My diet has improved greatly, with almost ZERO refined sugar, very little alcohol, lots of whole grains and a big increase of fruits and veggies and errr, fiber.  I'm keeping up with the fish oil regimen and am taking a super potent daily vitamin supplement from GNC.  I've been really good about doing my conditioning 3 to 4 times per week.  I've added hillwork and running drills to my plan and believe it or not I've added cognitive therapy and visualization to the mix.  I bought some compression socks to aid in recovery and plan on adding ice baths to my routine.  (Not looking forward to those)  I have two-a-days planned and I've stuck with my strategy of running my easy runs easy and my hard runs hard.  However, I just realized today that there is one very important detail missing; I haven't signed up for the race yet!  It's definitely on my to do list now!  That would have been embarrassing if I forgot to sign up for the race.

I've also signed up to teach the marathon clinic at the running store I work at.  It's a beginner marathon plan and I'm looking forward to helping some people get the the finish line of their first marathon.  I run with the group once a week for 16 weeks and we cover miscellaneous running topics.  We also host a run club, which will be a good opportunity for me to get my two-a-days in.

Happy Running!