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

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

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

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

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!

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