If you wanna run fast, you've gotta run fast...

Thursday, November 10, 2011

Running with the boys...

Wednesday morning had me hitting the trails with the boys for an hour 'easy', though I guess everyone views 'easy' a little differently.  Brett (just ran 2:48 at TCM), Speedy (former 2:24 cat...), Matt (15:40 5K guy who won Birkie in 2009) and I set out for an hour on the trails.  From the store it's roughly 8 minutes to the single track trails...what a great run...7:20-7:40 pace the whole way, and I felt great. 
Friday we're going to get out on the same trails for 90 minutes.  Have to admit, I'm a little sore today...feet, ankles and calves are all a little sore, mainly from the terrain of the trails...might be time for some trail shoes?  Hmmm...
Doing most of my training solo because of my crazy schedule, felt good to get out with the boys...

Coach D

Sunday, November 6, 2011

Solid Sunday Brick...

It's been a week or so since I've posted on the blog...but fear not young grasshopper, training is going well...consistent mileage, both running and on the bike.  I have yet to start 'working', though the runs and rides are going well, as are the core/strength.  Pool work starts soon...So let's talk for a second about today's workout...a brick workout that I've been eyeing for a week or so.  1:32 on the bike, in the wind...both ways (?)...but was able to generate good power.  Quick transition for my favorite 6 mile loop.
The plan was to run the first 3 at 6:50 pace, and then 6:35 pace on the trip home...here's how the run went:
Mile 1: 6:49
Mile 2: 6:31
Mile 3: 6:59
Mile 4: 6:41
Mile 5: 6:19
Mile 6: 6:27...6 miles in 39:48
A solid effort...and the run felt good...I was working, but not killer.  Legs had no problem coming off the bike...sign of good things to come I hope :)
I'll try to be a little more consistent in my posting...promise :)


Coach D

Building the base...

Week 1 (9-18-2011): Run 25 miles / Bike 5.25 hours / Weight 179.6
Week 2 (9-25): Run 25 miles / Bike 6.5 hours / Weight 179.4
Week 3 (10-2): Run 22.5 miles / Bike 7 hours / Weight 180.1
Week 4 (10-9): Run 26 miles / Bike 6.25 hours / Weight 180.2
Week 5 (10-16): Run 23.25 miles / Bike 9.5 hours / 179.9
Week 6: (10-23): Run 40 / Bike 4.25 hours / Weight 178.7
Week 7: (10-30): Run 31.25 / Bike 6 hours / Weight 179.1

...just building that foundation...

Coach D

Wednesday, October 12, 2011

Week 4 Epics...

Gotta talk about a couple of workouts that have happened already this week.
First, I've been feeling pretty good...strong and confident and ready to roll.  Feet are still feeling good, and I'm really surprised how well the bike is coming back (Let's hope the swim comes back as easily :) )
2 Epic workouts already this week...
Sunday October 9th:  Today was a day to take all the kids to Valley Fair, probably the last nice weekend day before the snow flies, so I got up early and opted to do the 'Near 20' out and back I did last week.  19+ miles each way, moderately hilly with a few stop lights.  Last week I rode this fairly hard...59:19 out and 1:00:02 on the return trip.  At the time I thought that was pretty solid...roughly 40 miles in under 2 hours...with a couple stops and a nice wind along the lake.   Well Sunday, feeling great with a lot of energy, rolled to and through the turnaround in 54:19 and the return trip in 53:02...averaged around 21.5 with stops.  Felt great, and I can't wait to see what I'll ride this in next spring.  I worked hard on my nutrition for this ride...and felt strong the whole way.
Tuesday October 11th:  A solid 1:40 on the bike...averaged 19.9.  Windy (Of course it was windy, this is Minnesota!) with a few hills, though I felt powerful today.  When done, I rolled into the garage and had a quick T2...heading out for a 6 mile run.  The first 3 miles were uneventful enough, 22:31 (7:30 pace)...Mile 4 in 7:03, Mile 5 in 6:36...?...felt great and easy, and Mile 6 was run in 6:56.  6 miles of easy running in 43:06 (7:11 pace).  Cooled down with a brisk walk and a DQ Blizzard :)  Not an EPIC workout in the true sense of the word, but EPIC in that the run went so easy coming off the bike...more to come!  Core and lifting PM.
Happy training!


Coach D 

Tuesday, October 4, 2011

October 1st Race Report

Saturday October 1st, 2011.  St. Therese 5K...Deephaven, MN


Really needed a hard training effort, and what better way than to jump into your local 5K.  St. Therese is about a mile away from the house in a beautiful, yet hilly part of town.
Jen dropped me off at the church early so I could register, do my warmup, stretch and such (She went for coffee).  Today was a day to be run in trainers (Good, cuz my flats are currently MIA).  Felt great as I did my strides...springy :)
The plan for the day was 6 minute pace...18:40, I told Jennifer.  I did NOT want to race...glad I lost my flats...
Lined up with about 100 others...BANG, gun goes off.  Wind around the church and start heading out towards Lake Minnetonka.  The first mile was pretty much all downhill, and I felt great...5:59...easy enough.  Felt like a training run, about an effort of 6.  ...but wait, where did THIS hill come from?  Wow...time to lean in, pump the arms and stay on pace.  Winding up and into Deephaven, mile 2 was hit in 6:02, still pretty easy, hill and all.  I'm feeling great, and I really wanna 'go', but as I preach to my athletes, 'Have a plan, believe in the plan, STICK to the plan...and good things WILL happen!'...so, STTP, dammit!
At mile 2 I found myself leading by maybe 30-40 seconds, but not a time to relax...a plan is a plan, so I kept at it.  Mile 3 found the mile 1 hill, only this time I had to run UP it and back to the church.  Mile 3 time, 6:01...cruising through the finish chute for a time of 18:48.  
Funny, even the CD felt great...didn't seem to take much out of me.  But funny, I had signed up for the race as Rusty Chevrolet, so when I got done the RD asked for my name to announce with the awards, and when I told her my name was RC, she said, "Are you sure you wanna go with that?  Your name is going on a plaque inside the church."  Um, I guess not...I can't lie at and/or in church, right?  My real name she got... :)
So what did I take away from my first 'race' in quite some time?  I still don't know what kind of off-season shape I'm in, though it sure was nice to finally toe the line again...it's been too long.  ...pondering a 50 miler at the end of October?  Hmmm...
Thanks for all the emails and FB comments...your support is much appreciated :)


Coach D

Finally updated...

Sorry for the long wait in the posting department...it was a crazy weekend at the races.


Where did I leave off...Thursday September 29th?
Thursday September 29th:  Easy run day with Chad...7.5 miles at roughly 8:15 pace.  Ran this on the Regional Trail, which is softer than running on asphalt/cement...and guess who we ran into again, Paul G. was rolling a workout, probably a final prep before the TC 10 Miler.  The boy looks so smooth and strong.  My run was fine...no real aches or pains, and just like earlier this week, it was hard to slow down...legs are a little sore/tired from the bike and/or lifting and core.
Friday the 30th:  OFF with the exception of upper body lifting a LOT of core.  Stretched some as I anticipate a long workout tomorrow...BRING IT!
Saturday October 1st:  RACE REPORT will be posted soon, though here is how the rest of the day went...  When I got home from the race, I ran a quick 3 miles with Jennifer.  The achilles were both a little sore, but I was able to make it through the run without crying.  
Later in the afternoon I hopped on the bike with a loaded backpack and headed East, taking both roads and bike trails to DT St. Paul to the TCM expo.  Biked there in 1:23, strolled around the expo for 20 minutes or so, bike in tow, then hopped back on for the the trek home.  Holy crap was it windy heading West....took me about 5 minutes longer to get home, and I really felt like I was working it.  About 2:50 for the ride, and once home, Jennifer and I rode for another :55 into and around Wayzata...what a beautiful day :)  Core/stretch and sit-ups once I got home.  Race/run/3:45 on the bike and core...great training day for October!
Sunday October 2nd:  Not much of a 'training' day, as J and I spent 5+ hours at the TCM...biking all over the city...probably put 30-40 miles on the bike, hauling around a 20+ pound backpack.  ...and what an amazing day.  Weather was perfect, company was good, and it was great to see SO many clients, colleagues and friends running both the TC 10 Miler as well as the TCM.  Very inspirational...and just like every other year, I wonder why I don't run TCM.  Great course, usually nice weather and amazing crowd support.  Maybe next year?  Hmmm...


Happy trails :)

Monday, June 20, 2011

Grandma's Marathon results...

Well, that was fun!
It's Monday, June 20th, and I've had a couple of days to reflect on this weekends marathon...and I have to admit, I'm still kind of on a high!
First, lets talk about the taper.  My Wed.-Fri. before the race went off without a hitch.  75 minutes on the bike on Wed, OFF on Thursday and a quick 4 mile run with strides on Friday...along with a lot of core/lifting and stretching over those 3 days.  Felt great and the feet/legs felt awesome...ready to rumble.


I wasn't able to drive up on Friday, instead I had to leave early Saturday morning, getting to Duluth around 6 a.m.  It actually worked out pretty well, and Mike was nice enough to pick up my race packet seeings how I missed the expo. 


Toeing the line with me on Saturday was Bill, John, Mike and Paul...all ready to rumble.  BANG, and we're off.  Needing to run 3:14:59, we needed to average 7:26 per mile.  Mile 1, 7:31, mile 2, 7:28...7:26, 7:25...and so on.  At 10 miles we were 2 seconds fast...right on plan.  At this point I'm questioning as to why I didn't race it...I felt amazing and the miles were clicking off fast and easy.  But, the plan is the plan.  (...and I have to admit, a lot of my motivation lately is coming from a clown posting on YouTube...it's amazing where one finds motivation...I'm currently being driven by hatred!)
Miles 11-18 are kind of a blur...all the miles were right on, and still pretty easy.  No pains, no aches, no laboring whatsoever....  By the time we hit mile 20, we were down to 3 of us, myself, Paul and Mike, and about 20 seconds slow of plan....time to make up some ground boyz!  Mile 21 we gained 6 seconds, mile 22, another 7 seconds...we ran plan on Lemon Drop and gained another few seconds on mile 24...still feeling great like I could go at any time, we upped the ante a bit and ran 7:06 on mile 25 and cruised in to finish in 3:14:02.  Paul was a few seconds behind us and John and Bill followed us soon after...a great run for all!  Everyone stuck to the plan and finished strong!  Another PR for John (by 5 minutes in 5 weeks), Paul got his 'sub 20' clocking for Boston, Mike ran a 40+ minute PR, and Bill and I beat the 'sub 10' clocking for Boston and also gained All-American status...on a training/pace run!  Post-race, I felt great, though I was really craving a Diet Pepsi :)
Here is my official time:  1:36:59 for the first half/1:37:03 for the second half.  
RESULTS


Sunday, I felt great...core, lifting, my PT workout and a solid stretch.  I feel GREAT!


D

Friday, June 10, 2011

I'm a blog-slacker...

I know, I know...it's been a week since I last posted... Relax people...remember, Rome wasn't built in a day.
I won't go over day by day how the training went over the past week+...my writing is boring enough, but I will touch on the highlights.

Week 3 ending June 4th: 40 miles of running / 4 hours of riding 
Weekly weight - 177.6


I feel like I'm ready to pace at Grandma's.  Again, to pace at 3:15, I need to be in 3:05 shape, and I feel like I am.  The feet are feeling amazing lately...I just need to keep with the PT...who knows what the season has in store for me.  It's exciting to finally start thinking about a race 'schedule' for myself.  Though I do, and always will, lack race specific training for any given period of time/race, but I'd like to run a 50 miler, a track mile, a fast marathon along with a solid CC season this fall...maybe head to CC Nationals with the Run N Fun Race Team? I know there is still a fast mile in there, maybe not another 4:09 or 4:14, but who knows. 

TCM this fall, which again is the Master's Marathon National Championships, is on the radar...but with SO many amazing marathons in the fall, who knows.  Any suggestions?

Highlights over the past week include:
Saturday June 4th:  We all have these runs...8 miles of ugly/slow running.  Ran the horse trails at the State Park where we were camping, in the heat of the day of course...trails were crap, bugs were awful, and it was hotter than poop... Just get 'er done, D!
Tuesday June 7th:  Holy crap was it hot...103!  A quick 6 miles at Lake Elmo...mile 1 in 6:34 (?) and then was able to settle in at 7:20ish pace...felt pretty easy, even after riding 2 hours yesterday.  But crap, it was hot...kind of like Grandma's in 2005, 2007 and 2009... :)
Thursday June 9th:  2 loops at Lake Elmo with David...1st 10K loop in 49:16, 2nd loop in 49:12.  ...and the only reason I mention this run is that it was completely pain free...for the first time in 2+ years!    

13 miles of tempo running with Bill later today...stay tuned :)

Coach D 

Wednesday, June 1, 2011

Where did that run come from?

My 5 week Grandma's Marathon 'cram' may be paying off...I'm half way through and still running pretty much pain free...surprising after everything my feet have been through over the past couple of years.
Let's first start with Monday...
Monday May 30th:  Still feeling a little sore/tuckered from Saturday's 20 miler, so I went to LifeTime and sat on the bike for an hour and 45 minutes...Z2 ride in aero for at least an hour.  Core and my 'Leslie' routine and a good stretch to finish the day. 
Tuesday May 31st:  If the 5 week 'cram' pays off, I'm going to look back to THIS run as the run that put me over the top.
The plan for the day, 13 miles of easy running at 7:54-8:04 pace on the trails at Lake Elmo Park Reserve...Mile 1, 7:12...Mile 2, 7:13...and so on...6 miles in 43:30 hitting the first 10K loop in 45:10 (7:15 average).  I started loop two hoping to step back a little, but the weather was perfect, music was pumping and I felt strong with a little spring to my step.  Loop 2 Mile 1, 7:02...Mile 3 was run in 6:42 and I hit 4 miles in 28:40...6 miles in 42:02 and finished the second loop in 43:34 (7:00 average)  When I was done, I ran into a buddy and we cooled down together to finish out 13. 
I carried water with me for this run...80 degrees out and super windy over parts of the course...PowerGel at the 10K mark...yummy!
Feet felt pretty good today, more importantly, 'I' felt awesome...and if I had had more time today, I would have done a third loop and upped the ante...maybe Thursday?
I think this sets me up nicely for Grandma's...  To pace at 3:14:59, I need to be in 3:04:59 shape...can that happen in 5 weeks?
Stretched good Tuesday night...and feeling like I'm ready to rumble :)

Coach D

Monday, May 30, 2011

Weekend training...

Here I sit, Monday morning, reflecting on the weekend of training, 3 weeks out of Grandma's...and still on a high from Saturday's 20+ miler.  As many of you know, I'm not a big long-run kind of guy, never have been.  Back in the day when we would rock-out 100+ mile weeks over and over, I never went beyond 16-18, opting for quality over the quantity, so for me to run 20+ miles...it's a big step.

Here is the weekend:
Saturday May 28th:  Decided to roll with the boys this morning as opposed to running solo at Elmo.  Mike took us down to the the River Road...though we weren't on the 'road' for long...when Mike said he found trails, he wasn't kidding.  Up and down, over and over...and mud, over the first 7+ miles before we jumped on a paved bike path.  At 10 we turned around and ran the trails back...most of it done at 7:50-8:00 pace, which felt really easy today.  When we got back we needed to add on 3 miles, so out and back on the bike trail we went, and the last mile was hot...clocking a hair under 6:20, and I could have gone further/faster...felt amazing today (and minimal AT pain!)  Daily total was 20.03 in 2:38:29, or 7:55 pace...a solid run considering the terrain and mud/yuck/obstacle type course...  20 miles, done...
Finished the run with a solid stretch and ice bath...brrrrr. 
Saturday night I also had a kettlebell workout and worked my core pretty hard...feeling good :)
Sunday May 29th:  Today was a scheduled OFF day, though I spent 45 minutes at LifeTime working my upper body, and did core again Sunday night.  3 weeks, baby :)

...now what shoes to wear at Grandma's...the adidas I was going to wear are a filthy mess after Saturday's training run through the mud...Run N Fun here I come!

Coach D

Thursday, May 19, 2011

Pacing at Grandma's

What a great day...beautiful weather, an amazing run with Bill this evening...a frozen Jack's pizza for dinner while watching the Mav's...lose...and now I find out that I'll be pacing at Grandma's in a little over 4 weeks.
3:15 will be the time, which means 3:14:59.  Pacing John, which will qualify him for Boston, Bill and I will take turns pulling if windy...and at 3:15, Bill and I will both have the 15 minute "Boston' cushion.
Happy days!