Sunday, January 29, 2012
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
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...
...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...
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...
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
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
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
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