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

Sunday, September 23, 2012

2 weeks, baby!

I know, I haven't  been the best at posting over the past few weeks...but with 3 weeks done and 2 to go, training is going 'fine'... I wouldn't call it great, time is not my friend, but I'm still injury free, and still running strong. 
I seem to have a solid workout followed by 3 average runs...averaging right around 45-55 miles per week and 5-7 hours on the bike.  The bike will start to go away with 8-12 days out because as you know, I'm not the biggest taper fan, so I'll run hard, maybe a few less miles, right up until a few days before TCM.
A couple key runs over the past few weeks have included a 10 miler with Brett at 6:35 pace, a 22+ miler with Barry last Saturday at 7:40 pace...that run, because of how easy it was, gave me a bit more confidence.  Thanks Barry!
...and then there's last night's 10 miler...but first let's set the stage first.  I rode my bike into work yesterday, a quick 20 minute commute, worked all day, rode 25+ minutes home 'hard'...spent 45  minutes un-winding before I laced up the adidas Boston's.  Another evening run in the dark, music was right on, shoes felt yummy.  Wanted to go out easy and finish strong...here's what I remember Mile 1: 6:53, Mile 3: 6:27, Mile 8: 6:30, Mile 9: 6:14 and mile 10 in 6:06...10 miles in 1:04:20, 6:26 average. OK, it may be a tad short of 10 miles, though miles 1-3 are accurate and miles 8-10 are right on, but I need to remeasure the turn-around :)
2 weeks, baby...2:53:59 is the plan!

Stay tuned!

Wednesday, September 5, 2012

10 Mile TT...

As many of you know, I LOVE running at night!  I'll take a 10:00 pm run anytime...cool weather, music LOUD and bumping...lightweight trainers and a Garmin...a dream date for me :)
Well, that was tonight!  The plan was for 10 miles at 6:25-6:35 to the Regional trail and out and back to Excelsior along the lake.  ...and what a gorgeous night...pitch dark on the return trip...maybe 65 degrees.  This is a course I have done dozens of times before, so I have recorded times and know how fast I have run.
Mile 1, 6:49...just warming up...mile 5 turnaround in 32:40...and I starting to feel the groove.  Miles 6 and 7 were run around 6:11 each followed by a 6:29...by now I'm getting a tad tired, but I still want to finish strong.  Miles 6-10 were run in 31:12 (6:14 average) for a total time of 1:03:52...what the hell?  Where did that come from?  Now don't get me wrong, I could not have run 20 at that pace, but it gives me a little more confidence as I look to make my plan for TCM.
I'll call tonight a success :)

It's been a solid week so far...9 miles of nice running yesterday, and I've been biking most days to and from work (6 miles each way) along with a lot of core.  I'll let you know how the 3 hour run goes on Saturday :)

Sunday, September 2, 2012

End of Week #1...

Saturday night, relaxing after my first official week of training leading up to TCM.  Another marathon 'cram', with 5 weeks to go.  I'll give this week a B-.
Saturday September 1st:  I started today off with a brisk 20 minute ride to the store (avg. 20.8) before I set out on a pretty solid 16 mile run.  Averaged about 8:15 for 16 mainly on trails...felt pretty springy though I could have used a tab more water over the final 3-4 miles.  Finished my morning up with a 25 minute ride home (avg. 21.6).  A solid stretch followed...
My evening run was a 4 miler at 11:15p...Jenn rode along on the bike...nothing too quick, 4 miles at 7:21 pace...no aches or pains...core followed.

I ended the week with 44 miles of running and 6.25 hours on the bike along with 4 strength/core sessions.  Feeling pretty good.  Week #2, 55 miles :)
Other weekly highlights:
Friday:  Ride to and from work with a 9 mile trail run thrown in...
Sunday:  Rode to the store, 2:20 ride with the group and then a 25 minute ride home (3:05 total) averaging 20.1.  I struggled over the final 45 minutes, but in the end, got 'er done.

So let's see what tomorrow's ride has in store for me...another 3 hours, but I have to admit, I'm already looking forward to Tuesday's run...15 miles with 12 of it 'rolling' :)  Bring it...

...also, did I mention that PowerBar ROX?  Always there for me...

D...out

Wednesday, August 29, 2012

Tuesday August 28th

As you know, on Tuesday nights we meet at Gear West for faster paced workouts.  Every week, someone will bring a workout for us...last week, Jeff had us run 11 with 8 at 6:58 pace...I nailed that run and felt pretty amazing, finishing strong.  This week, Barry brought HIS workout, 12 miles as follows: 1 mile easy at 7:49 pace, 10 miles run at 7:09 pace, and 1 mile at 7:49 pace to CD.
Barry and I were joined once again by Anders, Jan and Luke...a smaller group than last week, but the IMWI athletes are in the middle of sharpening/taper phases, so we probably won't see them again until Spring.
Mile 1, 7:48...nice.  Miles 2-6 were all run at 6:55-7:06...I felt really good again...a lot of pop in the step, though both ankles were a tad sore, as was my left calf...wth?  Time for new shoes?
After the turnaround I tried to up the ante just a hair...soon we were down to 4, then 3...not on purpose, but by mile 9, it was just Luke and I.  I'm feeling good...off in the distance there was a couple on their bikes cruising down the Luce Line..."Can we reel them in, Luke?"  Well, we DID catch then, though it took a solid 2 miles!  We ran mile 10 in 6:11 and mile 11 in 5:39...nipping the cyclists at the line :)  I felt great, though I'm not sure how much longer I could have held 5:39 pace.  Running at 6:20-6:40 pace seems to be optimum for me...it's work though I seem to be able to run that for miles!  Goal pace at TCM?  6:35, baby!

A quick note...my weight has been steady at 178.5...I woke Wednesday morning to 175.2...ouch!  Time for Taco Tuesday or a Culver's Butter Burger :)

Next week, Anders...bring it!

Twin Cities Marathon...

...and before I forget, I found out Sunday that I received an Elite Comp Entry into the Twin Cities Marathon scheduled for October 7th!
The plan, with less than 6 weeks to train, is to attack the 'plan' with a goal time of 2:52:30.
With this goal time, that would generally place me in the top 8 in the 45-49 age group...TCM is once again the Master's Marathon National Championships...last year 2:52 would have finished 4th, the year before it wouldn't have placed.  Who knows...so much is both weather related and depending on who shows up. 
I think I'm probably in 3:02 shape right now, with 5+ weeks to go...I can get there...with a lot of hard work. 

Welcome back...

It seems like it's been months since I last posted...oh wait, is HAS been! 
I had an eventful summer, making the decision to not race in NYC was hard, but in the end I believe it was the right decision.  I really wanted to roll, but...
I was able, however, to recover from my pesky chronic fatigue syndrome that hit me hard this past Spring...what an awful feeling.
I did, however, have a pretty decent summer of training...not so much the swim, but I was able to spend a lot of time on the bike and was able to average about 35 miles per week of running, some a bit more, some less, though in the end, I'm feeling pretty good.

Stay tuned...crazy train-ing is coming!

Sunday, June 3, 2012

To race, or not...

So as I'm chatting with fellow Gear West athletes earlier today at out team 'party', and I find out that there is a mile race on the track this Wednesday night...a last chance meet open to all.
As many of you know, I am still rolling with my sub 5:00 streak, having run sub-5:00 for the mile for the past 32 years...2012 could be 33.  In the spring of 1980, as a Junior in HS, I ran 4:54...and I've never looked back.  Some years it's been close, 4:58 in 1999 off no training, and a handful of sub 4:25 races in the summer/fall of 1991.
So here we are, 2012.  I'm 49 years old, in pretty solid shape...but mile shape?  I do limited/no speedwork anymore, relying on strength/tempo/steady state runs to make my money...but how does that translate to a mile?  Shit, maybe I should just find out. 
If I race, I won't alter the 'plan', running on slightly tuckered legs...but throw on some spikes, a cool evening at Wayzata high School with a fast field, and anything can happen :)

D


New kit...

 
Does yellow make me look chubby?  ...and why does my head look so big?

Thursday, April 19, 2012

Sick and tired...

...in 37 hours I'll be running the Trail Mix 50K, without a plan.  I'm sitting here, not sure if I should 'go to the well' and race, or use the race as a workout.  I had every intention of racing until last weekend when I got sick...I feel much better today, but what did the cold/flu take out of me?  It is only 31 miles...  :)
iPod is loaded and charged, Garmin is ready to go, and my shoes are clean and dry...
Let's chat about this past week. 
Last Saturday (April 14th) I had a solid 13+ miler with Jeff to/around/back from Baker Park in Orono.  I was getting sick, I was pretty rundown, though the run went well.  I felt strong the entire way (7:50 pace)...though when i got done, I was peeing blood...wtf?  I didn't 'feel' bad, just rundown...96 oz. of PowerAde Recovery and I had all the energy in the world.  Almost 50 miles of running for the week...close to 5 hours on the bike, swam twice with a lot of core/lifting...no wonder I was rundown, huh?
Sunday April 15th:  90 minute spin at LT in SLP
Monday April 16th:  3 miles of easy running with J
Tuesday April 17th:  Needed a solid 8 miler today...let's run to LT SLP from the house.  Mile 1 7:01, and rocked from there.  A couple of the miles were sub 6:35 pace...ended up averaging 6:47 for the run...and it felt EASY!  Am I ready to rumble?
Wednesday April 18th:  OFF
Thursday April 19th:  45 minute spin with core and light upper-body lifting...feeling a lot better today.
So, race or NO race?  Hard workout or 'go to the well'?  Looks like a last minute decision...

D

Friday, April 13, 2012

The last few days...

Thursday April 12th:  An easy 90 minutes on the trainer at LT Woodbury followed by a solid upper-body lift session.  Pretty tuckered on the bike...still haven't recovered from Tuesday's run, and I haven't been able to put the 3+ pounds back on.
Wednesday April 11th:  An early morning hour long run with the folks from Gear West and Gea from K Swiss.  Easy run (8:30ish pace) through the woods just outside of Long Lake...2 words for you, TUCK ERED!  ...
Tuesday April 10th:  Morning 1950 in the pool...next, I could talk all day about the afternoon run...the lack of fluid/nutrition, the fact that the first 8 was downhill with the wind at my back...  16 miles run from home to and from LT SLP.  Logged 8.10 to LT at 7:09 pace...felt EASY, kept telling myself, 'slowdown'...quick drink and a gel and it was time to head home.  UPhill and a tough headwind, averaged 7:03 on the return trip...7:06 average.  Garmin said 16.20.  Here is a link to the run. 
 http://www.mapmyrun.com/routes/view/82402579
...when I got home, quick 4 mile bike ride followed as J ran...TOUGH run that seemed to really zap me :(

So far this week, feeling good!

D

Tuesday, April 10, 2012

Playlist for today's 16 miler...

Heading out the door in a few for a quick and easy 16 miler...here is today's iPod playlist. 
7:30-7:40 pace followed by a lift/core session...I'll post Garmin results when I'm done.
What a beautiful day!

American Idiot - Green Day
Bartender - Rehab
Blue Monday - Orgy
Dog days Are Over - Florence...
Feel So Close - Calvin Harris
Freebird - LS
It takes Two - Rob Base...
La La La - LMFAO
Lose Yourself - Eminem
Master of Puppets - Metallica
Party Rock Anthem - LMFAO
The Pretender - Foo Fighters
Ride The Wind - Poison
Sandstorm - Darude
Stay With Me - Rod Stewert
Sucker Train Blues - Velvet Revolver

Monday, April 9, 2012

Bike fitting...

Brett at Gear West fit me last week...I seem to have a 'hitch' at this height...lowered the saddle some and made some other adjustments and it looked and felt a lot better...as did the hamstring!  Enjoy...

http://www.youtube.com/watch?v=49h6ye2tVFg&feature=youtu.be

Dodged a bullet...actually 3!

What a crazy week of close calls...first let's start by saying that the past 10 days of training have gone as planned (though I did have to re-schedule my long run planned for Saturday).
First, it's been about 10 days since the hamstring started bothering me, and by last Tuesday/Wednesday it was REALLY sore...enough for me to sit on a bag of ice, take an ice bath and even, are you ready, I even stretch a little :)  ..but have no fear, I had NO pain on my brick yesterday and today I feel back to normal. 
I think I tweaked it bouldering at Red Rock outside of Vegas a couple of weeks ago :(  Bullet #1...
Next, last Wednesday while trail running with the GW crew I turned my ankle...and when I say I 'turned' it, that's exactly what happened.  It completely buckled under me, and I'm not sure how it didn't break...but I was able to run on with minimal pain and by the end of the day I had no pain and/or swelling.  How did that happen?  Rubber ankles?  Though thinking back, I'm not sure if I've ever twisted/sprained an ankle...even playing b-ball all those years...nothing.   Bullet #2...dodged.
...and finally we have last night.  2:40 ride (averaged 20.1) followed by a 6 mile run (7:36, 7:39, 7:19, 7:00, 6:25 and 6:01)...but at around 35 miles into the ride, a car pulled out in front of me as I'm riding the shoulder of Highway 7...holy crap that was close.  I was a 1/3 of a second from flying over the hood of some fat chicks Volvo...b***h!  "Sorry' she yells...  Heart was racing after that. 
I did, however, have a great ride. The new set-up on the bike fit pretty well...I may have to do some 'minor' tinkering, but Brett at Gear West did a great job in the fit and set-up!

Feeling good...16 mile run tomorrow with negative splits...I'll keep you posted :)

Thanks for checking in, and for the continued support!

D

Monday, March 19, 2012

Get Lucky Half Marathon

Hope everyone had a great weekend...what beautiful weather, though do I dare say it was a little 'hot' on Saturday for the race?  It probably wasn't that hot, though having skied only 10 days prior, 75 felt warm!
As you probably know, I LOVE pacing...and I really enjoy pacing the half marathon distance...as was the case on Saturday for the Get Lucky Half Marathon.  Today's goal, 1:29:59.
Gonna run with John, Dave and Barry...with Jeff, Tony, Chad, Shelly and Mark also running Saturday.
The plan was an easy opening mile, followed by 2+ miles of downhill cruising...6+ miles settled in at 6:50 pace followed by a 2+ mile climb home.
John?  Where in hell are you?  Looks like we're down to 3 at the start... Damn Garmin...why won't you connect?
The first few miles went off without a hitch, though we lost Barry early on due to a tight hammy.  6:36, 6:41, 6:39...blah, blah, blah...  Turn-around came pretty quick for Dave and I in 44:11...right on plan. We were hoping for a :45 second cushion before our climb home.
...funny thing happened on the return trip, we never slowed down!  We had a bit of a headwind, so Dave tucked in behind me and I bucked the wind and honestly, never really felt the uphill...I guess I had my head down and was in a 'zone'?  At about mile 11+, I needed to tinkle (pee), so I stopped and headed behind a tree off the road...when I got back to it, Dave was :25+ seconds ahead...how did that happen?  Took me a solid half mile to catch him, and when I did, we worked together all the way through the finish.  The clock read 1:28:25 with splits of 44:11/44:14...that's how you run a half :)
HUGE race for Dave who looked great from start to finish, and to Jeff who ran sub 1:35 and a HUGE 5+ minute PR.  You boyz ROCK!
As for me, the run went well...I was able to get in a tad over 18 miles for the morning, which included a warm-up, strides and a solid 3+ mile cool-down.  6:45 pace felt pretty good...Trail Mix 50K can't come soon enough!
Ended my day with a great core workout...Happy St. Patrick's Day!


Thursday, March 15, 2012

Updates...

Just a quick update on the training...  Still going well, still pluggin' along...the feet have been a little sore lately, though that's only because I have been in run focus for the past 2 weeks.  Should hit 50+ this week, which is a lot for me.
Over the past 10 days since my last post, I've had a couple of near-EPIC rides, including last Saturday at Life Time SLP, and some quality, though mainly 'miles' via running.  I am pacing a 1:29:59 group (6:52 pace) at the Get Lucky Half Marathon this Saturday, and just to be sure I could do this without a hitch, I did a modified up-tempo run on Tuesday of this week, mainly for confidence.  8 mile run on an out and back course...felt good right out of the gate.  Miles 1-4, 7:05, 6:56, 6:58, 6:54 (27:53)...at the turn-around I upped the ante just a hair...6:51, 6:44, 6:42 and finished at 6:39 (26:56/54:49).  The run felt pretty easy and I did a nice cool-down walk/jog when I was done to total 10 miles for the day.  It seemed to go pretty easy, could have 20 at that pace...and what a beautiful day...wow!
So, things are still going well...excited to get out on the roads later this month (fingers crossed)...thanks for checking in!

D

Stay tuned...

...am I ever going to update this damn blog?  If I get a chance, tomorrow and Saturday both.
Stay tuned...and as always, train hard...eat cake!

D

Monday, March 5, 2012

Weekend...

Did I mention how tired I am?  The treadmill race ran me ragged...The weekend of training went off as planned...I had a 9 miler scheduled for Saturday with an OFF day on Sunday!
Saturday's run was done late...8:00ish, and it was cold (20 degrees) with too much wind. 
Jen joined me on the bike while I ran the out and back course.  It was snow covered, slippery and I had to cross uncharted trails more than twice which slowed me down.
I hit 4.5 miles right around 40 minutes...really?  Was I running that slow?  Into the wind and 6 stops for snow...OK, that makes sense, but I need to pick up the pace. 
I could tell I had picked up the pace on the Regional Trail, 7:20 pace or so...hit mile 8 in good shape and needed a strong finish...worked mile 9 to 7:04, a solid mile considering the elements and trails...pretty excited on how it went.
Core...a LOT of core in the evening...feeling like a rock!

http://www.mapmyrun.com/routes/view/72786146/?new_route=1

Happy Monday!

Wednesday, February 22, 2012

Snow Day

Where did all this snow come from?  Great for those of you heading to Birkie this weekend, but it sucks for those of us looking to run on some trails.  I know, it will be gone soon enough.What?  No Speedy this morning?  Sick kid?  ...we'll just have to manage without him.
Even with the fresh 5 inches of snow, Jeff, Brodie and I decided to head to the trails just North of Long Lake for our run...what were we thinking?  Mile 1 TO the park, 8:20ish, miles 2 and 3 THROUGH the park, 10:30+ pace, as we were blazing the trail, eventually running along a fence-line in 6+ inches of fresh snow.  Now THAT'S work...still running at 10:30 pace, HR at 166...? 
Once we finally hit the pavement, miles 4-9 were run consistently at 8:15 pace...beautiful 20 degree weather, good conversation...pleasant indeed!
Solid core session tonight...looking forward to my ride/swim tomorrow :)  ...and thanks for the run Jeff and B!

Tuesday, February 21, 2012

Where in the H have I been?

Seems like weeks since I've last posted...well calm down kids, it's only been a week...and here I am :)So let's get you up to speed as to how this past week went...I had a couple 'up' days as well as a couple 'strugglers'.
Life itself right now is pretty crazy...with Torun, BP and Gear West, my time is pretty limited, but I've still managed to maintain roughly 12 hours per week...how?  Not sure...I guess the thoughts of NYC in August keep me going :)
Let's go backwards in the calender, shall we?
Monday Feb 20th:  4 miles easy with Jennifer late Monday night...REALLY easy running in 4 inches of fresh HEAVY/wet snow.  Tough footing, but what a beautiful night!  Light weights and core as well.
Sunday Feb. 19th:  After a day of doing nothing...(and when I say nothing, that's exactly what I mean)...I went to Life Time SLP for a spin class...got there an hour early and rode Z3, then rode almost a half hour after class to total 2:25 for the day.  And I wish I could remember the name of the cat who taught class...he taught an AMAZING class.  Spin room was packed and rockin'...so much energy in the class!
I felt amazing on the bike with so much power today!  Core PM
Saturday Feb 18th:  Sure Tony, I'll run a quick 14 miles with you Saturday morning...did I actually agree to that?  I was exhausted BEFORE the run...13+ miles of chasing Tony around Minnetonka...including mile 10 in 7:02.  Great run, Tony!
After my run I work at G' West for 7+ hours and I gotta say, I was spent.  I got home, had dinner, did a nice core session...and then I was out...11.5 hours later, it's Sunday morning...I needed that :)
Friday Feb. 17th:  AM)  A quick 6 miles with the boys a G' West, including a loop ON Long Lake.  easy running, though I felt sluggish.
PM)  2800 in the pool...STILL pretty sluggish...nap time?  Finished the day with a solid core/stretch session...I'm still about as flexible as a 2 x 4, but I think it's getting better :)
Thursday February 16th:  120 minutes on the trainer at Life Time...not much power, but a great ride with great tunage...  Followed the ride up with an upper-body session.
Wednesday Feb. 16th:  AM)  7 miles in/on Long Lake...pretty uneventful miles, but needed to get them done.

Have a great day...  Coach D, powered by bacon :)

Tuesday, February 14, 2012

PowerBar

...is super PUMPED about getting picked up by Powerbar for 2 more years of sponsorship! PowerBar, you guys ROCK!

Monday, February 13, 2012

NEAR Epic today...

Hope you all had a great weekend...
It's Monday, usually a day to sit on the trainer for a couple/few hours, but as per the plan, today was to be an Epic (near Epic) day...and I was ready to rumble.
In the right frame of mind, wanting to ROCK, needing to rock...club was hopping, as were the tunes on the iPod....a modified Epic 21, here we come!
So here we go...and thanks to Mike Stone for putting up with me today.  You are a BEAST, Mike...always a pleasure!
The workout...a run focused brick.  Intervals with biking wrapped around it.
Bike/1 Mile run/Bike/4:00 run/Bike/1 Mile run/Bike/4:00 run/Bike/4 x 2 minutes/Bike
20 minutes on the bike/trainer...10E followed by 2 BP hillz...quick transition to the treadmill.
Tread, :30 at 7.5 then moved it up to 10.5 for the first mile...finished in around 5:50...felt GREAT!
10 minutes back on the trainer in upper Z2/aero...
...quick transition to the tread...:30 at 7.5 then 3:30 at 11.0.
10 minutes back on the trainer in upper Z2/aero...
...another quick transition to the tread...:30 at 7.5, then a progressive mile.  Started at 10.5 for a couple minutes then quickly went to 11.0, then 11.5 and when I hit 4:30 I settled in at 12.2 for the final minute+  Mile 2 in roughly 5:32...still feeling great.
10 minutes back on the trainer in upper Z2/aero...
...let's do another 4:00 on the tread.  :30 at 7.5 and then moved to 11.5 for 1:30 then 12.0
10 minutes back on the trainer in upper Z2/aero...
...back to the treadmill for my last set.  1:00 at 7.5 the off to the races.
1 minute at 11.5, 1 at 12...1 minute at 7.5...I did this 4 times to equal 4 x 2 minutes with 1 minute breaks.
And finally, 20 minutes back on the trainer Z2 aero with drillz.
...now, where's the Pepsi Max :)

A solid workout not quite worthy of full Epic status, but solid...a great way to start the week!

Saturday, February 11, 2012

Hardcore...

This is hardcore training...I don't think I'm worthy.

Thursday, February 9, 2012

I need a nap...

...is it time for a nap yet?  Sat on the trainer at LifeTime with Mike this morning...well, Mike and I didn't actually sit on the SAME trainer, he was on the bike NEXT to me...you get the point.  2 hours and 10 minutes and I was done...still pretty run-down without much 'pop'.  I really need a good nights sleep somewhere along the line, but with work, coaching, training and 4 kids at home...looks like sleep won't happen until 2018.  (I know, bitch, bitch, bitch...)

Also, looks like I'll be rolling as a 1:35 pacer at the Get Lucky Half Marathon March 17th in the Twin Cities...join me?  7:14 pace...  It's a great course and should be a lot of fun :)
http://getluckytc.org/

Wednesday, February 8, 2012

Rubbin' is racin'...

So late last week Speedy says 'Let's run this 5K race on Sunday as a tempo run...6:10 pace.'  Well, you know me...I never turn down a race, whether it's a 'race' or a tempo run...I'd race every weekend if I could...just to toe the line, ANY line, gives me goosebumps.
The Freeze Your Buns 5K held in Hamel, MN looked to be fun...26 degrees at the start, so not exactly 'freezing'.  Of course I toed the line in shorts and my new GW jacket, and a fully loaded iPod.
Remember, 6:10 was the goal..18:59...easy.  Gun sounds and off we go.  Bigger kid takes off along with an older, a tad pudgy road-racer sporting a pair of LunarRacers...who are these guys and why are they in Hamel, MN in January?  Well, mile 1 came by in 5:45 which put nice separation between the top 3 and the rest of the field.  ...but 5:45?  What happened to 6:10?  ...time to start slowing down.  Mile 2, 12:05, right on track.  At this point, Speedy and I were still running side/by/side up front with a high school CC runner of Speedy's from Orono HS, Gabe, tagging along.  At around 2.75 miles we came to small 100+ foot hill/hump that Speedy decides to test the legs on, building a 10+ foot lead by the time we go to the top...what was he doing?  Tempo run, right?  Gabe and I responded  and caught back up, running together for :30 or so before Gabe decided to make his move.  I looked to Speedy and asked him if we should chase him down, Gabe now running 5+ seconds in front of us...'No, but go if you need to go', so off I went, to chase down the HS young'n, closing the gap a tad over the final 2 blocks but never really got into a grove or mood to catch him...tempo run, right?
I settled for 2nd OA in a time of 18:45ish (5:45, 6:20, 6:04+)...though tightened up pretty quick afterwards with sore calves a light hammy twinge...I'm old.
Thanks for the run, Speedy...I needed that.  

...and what was with the hunter-orange T-shirts?

Sunday, January 29, 2012

Pic of Securian

Coach D, David, Jason and Barry...gettin' 'er done...

Securian Half Marathon

What a beautiful for a run...as far as Minnesota is concerned.  Woke up at 6 to get the baby-girl ready for the day...breakfast, Pepsi Max...and the drive in to the sitter.
Got to the race an hour+ early so I could register (last minute as usual), though I did sign up as 'me' and not Rusty Chevrolet :)  Threw on the trainers and ran EASY through the streets of St. Paul for 35+ minutes...and felt NO aches/pains, and had a little spring...yes, it was going to be a good day!
So here's the plan, 7:15's over and over would get the group home in 1:35...and you know how much I love a plan.
Ran into David and Barry a few minutes before the start, Stubs and Jason as well.  Let's get this party started!
Gun goes off, and away we go...downhill to start...TOO fast, slow down!  The first 2+ miles were a loop through DT St. Paul before heading down to the river...3 miles, right on track, but good-golly was it windy, HEAD wind of course!  I felt like the little engine, wanting to pull the train through the wind...
7:10-7:15's felt so easy, just one of those days.  Course was a bit more challenging than I thought, if we weren't going up, we were going down...LOVED IT!
When we got to the turn-around at 7+ miles, HUGE tailwind...NICE!  ...time to build a cushion, and the boyz were hanging TOUGH...D and B still right here...Jason and Stubs had taken off early... 6:57, 6:55, 7:03...and so on...felt amazing.  10 miles in roughly 1:11:45...still plugging away.  Mile 12 was right on track and then after a quick left, BAM a doozy of a one-block up-hill...less than a mile to go, boyz...keep rocking!
Official finish time was 1:33:43, 7:10 average, and after a short cool down, I was able to call it 18 for the morning.  Another solid run :)

D
RESULTS

Monday, January 23, 2012

Securian Half Marathon

Is it race season already?  I may opt to toe the line this Saturday and pace 1:35 at the Securian Half Marathon...I guess the only reason I won't run is if it's -47 degrees, or if they shorten the course due to the weather...  Join me? 

My new favorite quote...

'Someone is building a base while you're enjoying the off-season...'
...isn't that the truth...

Weekend of training...

`He's still here...he's still rolling...Having survived my crazy drive to Louisiana last weekend, I was able to jump right back into training without skipping a beat...and that's not to say that Louisiana was an 'off' weekend, as I was able to run and workout while I was there, though I did have to take Friday and Monday off cuz I was driving.
Tuesday-Thursday were solid days...2:15 brick on Tuesday, 7+ mile trail-run on Wednesday with Speedy and 2:15 on the trainer at LifeTime on Thursday.
Friday January 20th:  Friday's are Gear West group run days...this morning we did just a hair over an hour...Tom, Jan, Speedy and I hit the snow covered trails early...what a great run with good company.
Friday evening, core...yummy.
Saturday January 21st:  I agreed to meet Tony for a little 8 mile run this morning...early, though I guess 'early' is relative...9:00 a.m. is early for me...7:30 it was.  I ran from home to LifeTime where I met Tony and we ran 8+ miles at 7:40ish pace....and then I ran home.  legs were showing me NO love this morning...it should NOT have been that much work :(
Oh, and did I mention it was butt-ass cold?  Weather.com said it was -7 before I left, though it did warm up to -2 by the time we were done.  Funny, -7 and NO wind doesn't seem that bad...I was definitely over-dress...I was shedding clothes faster than a stripper in Vegas...
Solid core and lifting PM.
Sunday January 22nd:  Boy, these early morning workouts are killing me...doesn't anyone workout at 11 or noon anymore?  No wonder we all go to bed at 8:45...
Met Tony at LT Minnetonka for a 2+ hour ride...2 classes back2back.  Sat off to the side and did our own thing, and what a solid workout.  Rode in aero for the first 1:15 and then upped the ante with continuous hills and spins.  Legs felt so strong and alive today, could have ridden all day, but alas, 2:15 is all I had time for...
The second hour class was supposed to be an '80's' class, but none of the music was anything that I listened to in the 80's...Falco, Irene Cara, Cindy Lauper, Bonnie Tyler, Starship...really?  ...that was the softest 80's set I have ever ridden to...but that being said, great class(?) and a solid workout.
Finished the day with core and lifting...again...and I even stretched when I was done...I know, crazy, huh?   
Felling strong and ready to rumble...