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!
Monday, January 7, 2013
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!
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 :)
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
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
Wednesday, August 29, 2012
Tuesday August 28th
As you know, on Tuesday nights we meet at Gear West for faster paced workouts. Every week, someone will bring a workout for us...last week, Jeff had us run 11 with 8 at 6:58 pace...I nailed that run and felt pretty amazing, finishing strong. This week, Barry brought HIS workout, 12 miles as follows: 1 mile easy at 7:49 pace, 10 miles run at 7:09 pace, and 1 mile at 7:49 pace to CD.
Barry and I were joined once again by Anders, Jan and Luke...a smaller group than last week, but the IMWI athletes are in the middle of sharpening/taper phases, so we probably won't see them again until Spring.
Mile 1, 7:48...nice. Miles 2-6 were all run at 6:55-7:06...I felt really good again...a lot of pop in the step, though both ankles were a tad sore, as was my left calf...wth? Time for new shoes?
After the turnaround I tried to up the ante just a hair...soon we were down to 4, then 3...not on purpose, but by mile 9, it was just Luke and I. I'm feeling good...off in the distance there was a couple on their bikes cruising down the Luce Line..."Can we reel them in, Luke?" Well, we DID catch then, though it took a solid 2 miles! We ran mile 10 in 6:11 and mile 11 in 5:39...nipping the cyclists at the line :) I felt great, though I'm not sure how much longer I could have held 5:39 pace. Running at 6:20-6:40 pace seems to be optimum for me...it's work though I seem to be able to run that for miles! Goal pace at TCM? 6:35, baby!
A quick note...my weight has been steady at 178.5...I woke Wednesday morning to 175.2...ouch! Time for Taco Tuesday or a Culver's Butter Burger :)
Next week, Anders...bring it!
Barry and I were joined once again by Anders, Jan and Luke...a smaller group than last week, but the IMWI athletes are in the middle of sharpening/taper phases, so we probably won't see them again until Spring.
Mile 1, 7:48...nice. Miles 2-6 were all run at 6:55-7:06...I felt really good again...a lot of pop in the step, though both ankles were a tad sore, as was my left calf...wth? Time for new shoes?
After the turnaround I tried to up the ante just a hair...soon we were down to 4, then 3...not on purpose, but by mile 9, it was just Luke and I. I'm feeling good...off in the distance there was a couple on their bikes cruising down the Luce Line..."Can we reel them in, Luke?" Well, we DID catch then, though it took a solid 2 miles! We ran mile 10 in 6:11 and mile 11 in 5:39...nipping the cyclists at the line :) I felt great, though I'm not sure how much longer I could have held 5:39 pace. Running at 6:20-6:40 pace seems to be optimum for me...it's work though I seem to be able to run that for miles! Goal pace at TCM? 6:35, baby!
A quick note...my weight has been steady at 178.5...I woke Wednesday morning to 175.2...ouch! Time for Taco Tuesday or a Culver's Butter Burger :)
Next week, Anders...bring it!
Twin Cities Marathon...
...and before I forget, I found out Sunday that I received an Elite Comp Entry into the Twin Cities Marathon scheduled for October 7th!
The plan, with less than 6 weeks to train, is to attack the 'plan' with a goal time of 2:52:30.
With this goal time, that would generally place me in the top 8 in the 45-49 age group...TCM is once again the Master's Marathon National Championships...last year 2:52 would have finished 4th, the year before it wouldn't have placed. Who knows...so much is both weather related and depending on who shows up.
I think I'm probably in 3:02 shape right now, with 5+ weeks to go...I can get there...with a lot of hard work.
The plan, with less than 6 weeks to train, is to attack the 'plan' with a goal time of 2:52:30.
With this goal time, that would generally place me in the top 8 in the 45-49 age group...TCM is once again the Master's Marathon National Championships...last year 2:52 would have finished 4th, the year before it wouldn't have placed. Who knows...so much is both weather related and depending on who shows up.
I think I'm probably in 3:02 shape right now, with 5+ weeks to go...I can get there...with a lot of hard work.
Welcome back...
It seems like it's been months since I last posted...oh wait, is HAS been!
I had an eventful summer, making the decision to not race in NYC was hard, but in the end I believe it was the right decision. I really wanted to roll, but...
I was able, however, to recover from my pesky chronic fatigue syndrome that hit me hard this past Spring...what an awful feeling.
I did, however, have a pretty decent summer of training...not so much the swim, but I was able to spend a lot of time on the bike and was able to average about 35 miles per week of running, some a bit more, some less, though in the end, I'm feeling pretty good.
Stay tuned...crazy train-ing is coming!
I had an eventful summer, making the decision to not race in NYC was hard, but in the end I believe it was the right decision. I really wanted to roll, but...
I was able, however, to recover from my pesky chronic fatigue syndrome that hit me hard this past Spring...what an awful feeling.
I did, however, have a pretty decent summer of training...not so much the swim, but I was able to spend a lot of time on the bike and was able to average about 35 miles per week of running, some a bit more, some less, though in the end, I'm feeling pretty good.
Stay tuned...crazy train-ing is coming!
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