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