It's the Friday before Easter, and I've gotta say, I feel more like a runner now than I have since TCM. Finally, a solid run, one where I felt strong, good pacing and felt great when I was done. I'm talking about yesterday's 10 mile run from Woodbury to Hudson.
Ok, I know, it's 9 miles of downhill followed by a killer up, but to clip along at 7:18 pace like it was nothing, followed by a strong UP-hill mile, I'm happy.
I made it to Life Time today for a quick 45 minute spin along with a nice upper body weight session...I'm hoping to be ready for tomorrows long run. Brett, easy on me!
Other highlights from this week included a solid 90 threshold ride on Sunday followed by a 4+ mile run in the new Hoka One One's...but more on those in another post.
A great week for core and strength as well.
...biggest concern for the week is my weight. TCM race shape weight was 175ish...on Tuesday I weighed in at 187. Holy shit! Where did those 10 pounds come from? Am I lifting too much, or is it all the Jack's frozen pizza's? I NEED to be 179 on May 18th...I WILL be 179 for Fargo, or it's off to shopping in the 'husky' department at Fleet Farm for my next pair of jeans :)
Hoppy Easter, and thanks for checking in!
Friday, March 29, 2013
Friday, March 22, 2013
Designing a workout...
Happy Friday!
6 days after Get Lucky, and I feel great. Feet might be a little sore, but I think that's because I'm old...
Wednesday I went to Life Time to continue my work on Epic #25...a combination of workouts 13 and 21...so here's how it went:
30 minutes on the bike as written in Epic #21
2 MILES run at 9.2 (6:34 pace)
15 minutes on the bike
1 x 1 MILE at 9.5 (6:22)
15 minutes on the bike
1 x 1 MILE at 9.8 (6:10)
15 minutes on the bike
4 x 2 MINUTES at 10.0, 10.2, 10.0 and 10.4
2 minute breaks at 7.3
20 minutes on the bike...
Ok, not killer or EPIC, but it's a workout in the making. Eventually I'd like to get this dialed in where the 2 mile leg is run at :10 under HM (Half Marathon) race pace, the 1 mile legs run :20 under, and the 2:00 legs run at :30 under. ...so given my current fitness level at 1:26, I should be able to roll through the 2 mile at 9.4, the 1 miles at 9.7 and the 2:00 legs run at 10.0... I'll give it another shot in 2 weeks...
The rest of the week?
Sunday March 17th: 75 minutes on the trainer at LT...Z2+
Monday March 18th: 7 miles of easy running at 7:39 avg/Lift at LT
Tuesday March 19th: OFF Day with core
Wednesday March 20th: EPIC 25
Thursday March 21th: 1:40 run outside...averaged just under 7:30 (7:29.98) pace for the run, but brrrr! ...is it ever going to warm up?
Should end up with 40 miles of running and 4.5 hours on the bike for the week...and a lot of core :)
I WILL be in shape when I turn 50 in May!
Have a great weekend!
6 days after Get Lucky, and I feel great. Feet might be a little sore, but I think that's because I'm old...
Wednesday I went to Life Time to continue my work on Epic #25...a combination of workouts 13 and 21...so here's how it went:
30 minutes on the bike as written in Epic #21
2 MILES run at 9.2 (6:34 pace)
15 minutes on the bike
1 x 1 MILE at 9.5 (6:22)
15 minutes on the bike
1 x 1 MILE at 9.8 (6:10)
15 minutes on the bike
4 x 2 MINUTES at 10.0, 10.2, 10.0 and 10.4
2 minute breaks at 7.3
20 minutes on the bike...
Ok, not killer or EPIC, but it's a workout in the making. Eventually I'd like to get this dialed in where the 2 mile leg is run at :10 under HM (Half Marathon) race pace, the 1 mile legs run :20 under, and the 2:00 legs run at :30 under. ...so given my current fitness level at 1:26, I should be able to roll through the 2 mile at 9.4, the 1 miles at 9.7 and the 2:00 legs run at 10.0... I'll give it another shot in 2 weeks...
The rest of the week?
Sunday March 17th: 75 minutes on the trainer at LT...Z2+
Monday March 18th: 7 miles of easy running at 7:39 avg/Lift at LT
Tuesday March 19th: OFF Day with core
Wednesday March 20th: EPIC 25
Thursday March 21th: 1:40 run outside...averaged just under 7:30 (7:29.98) pace for the run, but brrrr! ...is it ever going to warm up?
Should end up with 40 miles of running and 4.5 hours on the bike for the week...and a lot of core :)
I WILL be in shape when I turn 50 in May!
Have a great weekend!
Sunday, March 17, 2013
Get Lucky Pacing
Pacing at 1:35:00...and it wasn't as easy as I thought it would be. Cold, windy, slippery...
Next up, Chippewa 50K...
Wednesday, March 13, 2013
Gonna be brrrrr...
3 days until the Get Lucky Half...forecast is calling for 13 degrees at the start of the race...last year we ran in 80 degree weather...wth? I am supposed to be pacing a couple guys at 1:35, but how? I'm such a freeze-baby, I'll have to sport 3 layers of clothing...along with a green tutu, of course :)
Training has been going ok...though I did have a solid run tonight in Woodbury ...8+ miles at a titch under 7:30 pace with Scott from Rachaels house.
7:46 first mile to warm up and mile 8 we were able to roll in 7:11, though it felt like work...
HERE is the course we ran...
Tomorrow I'll spin for 30+ minutes and lift...Friday will only be a few miles with strides...and Saturday, I'm looking to feel good, 17+ total for the morning, followed by a late afternoon 60 minute spin before the big night out.
The big night out...my favorite bar with some amazing friends...though it was only 2 years ago that this bar meant a whole lot more :(
...also, I am beginning to finalize my 2013 race calender...I'll post it as soon as I can. Up next after my pacing at GL, a 31 mile trail run/long run, Chippewa 50K, baby! NOT racing...but I DO need the miles before Fargo/Green Bay!
Happy St. Patricks Day! :)
Training has been going ok...though I did have a solid run tonight in Woodbury ...8+ miles at a titch under 7:30 pace with Scott from Rachaels house.
7:46 first mile to warm up and mile 8 we were able to roll in 7:11, though it felt like work...
HERE is the course we ran...
Tomorrow I'll spin for 30+ minutes and lift...Friday will only be a few miles with strides...and Saturday, I'm looking to feel good, 17+ total for the morning, followed by a late afternoon 60 minute spin before the big night out.
The big night out...my favorite bar with some amazing friends...though it was only 2 years ago that this bar meant a whole lot more :(
...also, I am beginning to finalize my 2013 race calender...I'll post it as soon as I can. Up next after my pacing at GL, a 31 mile trail run/long run, Chippewa 50K, baby! NOT racing...but I DO need the miles before Fargo/Green Bay!
Happy St. Patricks Day! :)
Monday, February 4, 2013
Marathon double...
So here is what I'm thinking...the weekend of May 18th and 19th, not only do I wanna pace at Fargo on Saturday the 18th, I wanna roll at the Green Bay Marathon the next day...
Drive to Fargo on Friday the 17th, pace/race on Saturday at 3:10...relax after the race with friends...maybe a cocktail (?), and then hop in the car and drive to Green Bay...about an 8 hour drive...rest up and run GB Sunday morning...maybe become a 3:40 pacer?
Fun and busy weekend indeed... :)
Drive to Fargo on Friday the 17th, pace/race on Saturday at 3:10...relax after the race with friends...maybe a cocktail (?), and then hop in the car and drive to Green Bay...about an 8 hour drive...rest up and run GB Sunday morning...maybe become a 3:40 pacer?
Fun and busy weekend indeed... :)
Monday, January 7, 2013
Happy New Year!
Has it really been that long since I last posted? What a crazy 3+ months it has been...getting sick right before TCM took it's toll on me. I was ready to rumble, but it was just not to be last year...so what do you do? Saddle up and take 'er for another ride...so Fargo Marathon in May, here I come!
I will be pacing at 3:10 on May 18th (3:09:59) which will not only get a group of athletes into Boston for 2014, it will put me in Wave 1, 20+ minutes under (over?) my qualifying time. Remember, I'm old, as I jump into the 50-54 age group this year, so I think I only need a 3:35 to qualify...
So stay tuned...and Happy New Year!
I will be pacing at 3:10 on May 18th (3:09:59) which will not only get a group of athletes into Boston for 2014, it will put me in Wave 1, 20+ minutes under (over?) my qualifying time. Remember, I'm old, as I jump into the 50-54 age group this year, so I think I only need a 3:35 to qualify...
So stay tuned...and Happy New Year!
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!
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!
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