...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
Thursday, March 15, 2012
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!
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!
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 :)
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
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!
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
Subscribe to:
Posts (Atom)
Running Memory #11
25 DAYS AND COUNTING...COUNTING DOWN! RACE #11 First of all, I see that the blog has now been viewed over 16,000 times...holy carp! Thank yo...
-
Training...seems like I'm always training. An upcoming marathon, training. Pacing at marathon X, training...even in #heartfailure I find... -
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 so...
-
25 DAYS AND COUNTING...COUNTING DOWN! RACE #11 First of all, I see that the blog has now been viewed over 16,000 times...holy carp! Thank yo...