Monday, 6/19 - 4.5mi w/Hill Circuit. Lake St. Loop @ aprx 7:20/mi. Hill circuit @ Matthews Park. (Hill Circuit: 10 PU, 3 x alternating lunges & bounds. Abs after lunges--SU&CF/F. Plank & Supermans/L. Plank & R. Plank. Burpees after bounds.)
Tuesday, 6/20 - 7.5mi (~52:00, ~6:55/mi). Track Tuesday @ Washburn. ~2.25mi WU, 8x400m w/400m jog R, 1x800m (w/Crew), 1x400m (w/Lia & Hanna), ~1mi CD. 78, 77, 78, 77, 78, 77, 78, 77, [3:11], [86]. Legs tired after three, but held it together better than I expected. 2.5s slower avg compared to 4/1 at close to peak spring fitness. This was two days after Eaux Claires and also hotter. Sylvan Esso Planks. (aprx VDOT: 57.5)
Wednesday, June 21, 2017
Sunday, June 18, 2017
Everybody put their foot down
Oh right. This training thing.
I'll try to reconstruct the past few months at some point here. For now, a note to mark the eve of a 15 week TCM training program. The goal is to train as hard as I have since Philly 2009, and to run as fast as I have since 2004. PRs in the 1/2 and the full. Here's where I'm starting:
March 18th - LAKE JO 4MI in 22:50 (5:42/mi). 3rd place. Solid.
April 15th - HOT CHOCOLATE 15K (5:59/mi). 6th place. Poor pacing after a 5:23 first mile. Held on through ~10K. Fell off up the hill under 35W. Surprised by speed. No upper body strength. VDot aprx: 59.
May 19th - FARGO 1/2M in 1:19:55 (6:05/mi). 18th place. First 6mi at ~5:55/mi felt very smooth. 10mi at 6min pace felt like all I could muster. Had to dial back for the last three miles but held ~6:25s to finish under 1:20. Not surprising given very low training volume since HC15K.
Training Goals:
CROSS-TRAIN: Bike to work a few times each week, and play tennis once or twice.
P90X CIRCUITS: My legs could probably run 26.2mi. Right now, the rest of me definitely can't.
RECOVERY: Especially good sleeping & eating & hydrating.
TRAILS: Every-other Long Run, and once every weekend.
Benchmark Races:
June 23rd - RUN FOR THE ROSES 5K - Ran it in 2004 before my first TCM. May as well see what I've got while it's still my neighborhood race.
July 29th - URBAN WILDLAND 1/2M - Ran it in 2004 on a whim at the end of a long training week. Won it and set what remains my PR (1:13:08).
August 6th - MDRA 15K - I want to race for TCTC at least once this summer. Probably the best chance.
GOAL RACES:
September 10th - City of Lakes 1/2M - Raced once as the 1/2M in 2014 (1:18:xx). Raced 2-3x as a 25K.
October 1st - Twin Cities Marathon - Raced twice in 2004 (2:37:45) and 2014 (2:53:xx).
I'll try to reconstruct the past few months at some point here. For now, a note to mark the eve of a 15 week TCM training program. The goal is to train as hard as I have since Philly 2009, and to run as fast as I have since 2004. PRs in the 1/2 and the full. Here's where I'm starting:
March 18th - LAKE JO 4MI in 22:50 (5:42/mi). 3rd place. Solid.
April 15th - HOT CHOCOLATE 15K (5:59/mi). 6th place. Poor pacing after a 5:23 first mile. Held on through ~10K. Fell off up the hill under 35W. Surprised by speed. No upper body strength. VDot aprx: 59.
May 19th - FARGO 1/2M in 1:19:55 (6:05/mi). 18th place. First 6mi at ~5:55/mi felt very smooth. 10mi at 6min pace felt like all I could muster. Had to dial back for the last three miles but held ~6:25s to finish under 1:20. Not surprising given very low training volume since HC15K.
Training Goals:
CROSS-TRAIN: Bike to work a few times each week, and play tennis once or twice.
P90X CIRCUITS: My legs could probably run 26.2mi. Right now, the rest of me definitely can't.
RECOVERY: Especially good sleeping & eating & hydrating.
TRAILS: Every-other Long Run, and once every weekend.
Benchmark Races:
June 23rd - RUN FOR THE ROSES 5K - Ran it in 2004 before my first TCM. May as well see what I've got while it's still my neighborhood race.
July 29th - URBAN WILDLAND 1/2M - Ran it in 2004 on a whim at the end of a long training week. Won it and set what remains my PR (1:13:08).
August 6th - MDRA 15K - I want to race for TCTC at least once this summer. Probably the best chance.
GOAL RACES:
September 10th - City of Lakes 1/2M - Raced once as the 1/2M in 2014 (1:18:xx). Raced 2-3x as a 25K.
October 1st - Twin Cities Marathon - Raced twice in 2004 (2:37:45) and 2014 (2:53:xx).
Monday, April 3, 2017
It Starts When You're Always Afraid
Monday, 3/27 - 8mi (65:12, 8:xx/mi). Lakes w/Sherm.
Tuesday, 3/28 - Off
Wednesday, 3/29 - 14mi (1:40:00, 7:xx/mi) ~5mi WU, 2x2mi w/1mi jog R, ~4mi CD. 11:49, 11:33. Meh. Felt flat. Tight calf. First rep into the wind. Second with the wind. Felt strong on second rep. Need to plan training breaks.
Thursday, 3/30 - 5mi untimed. From Split Rock w/MBL & Greta.
Friday, 3/31 - 7mi untimed. Ford St Loop w/SLL & Sunna. Morning run. 1xSBH.
Saturday, 4/1 - 10mi (1:08:00, 6:xx/mi). 3+ WU, 8x400m w/400m jog R, 3+ CD. NDSU Track. 75, 75, 76, 74, 75, 75, 75, 72. Felt surprisingly smooth. Last rep shirtless.
Sunday, 4/2 - 6mi untimed. Big Square in Moorhead w/SLL, Chris & Sunna. Legs surprisingly good. 1xVinyl Giant. [50mi / 6 days. 170mi in March. 16mi in April so far.]
Tuesday, 3/28 - Off
Wednesday, 3/29 - 14mi (1:40:00, 7:xx/mi) ~5mi WU, 2x2mi w/1mi jog R, ~4mi CD. 11:49, 11:33. Meh. Felt flat. Tight calf. First rep into the wind. Second with the wind. Felt strong on second rep. Need to plan training breaks.
Thursday, 3/30 - 5mi untimed. From Split Rock w/MBL & Greta.
Friday, 3/31 - 7mi untimed. Ford St Loop w/SLL & Sunna. Morning run. 1xSBH.
Saturday, 4/1 - 10mi (1:08:00, 6:xx/mi). 3+ WU, 8x400m w/400m jog R, 3+ CD. NDSU Track. 75, 75, 76, 74, 75, 75, 75, 72. Felt surprisingly smooth. Last rep shirtless.
Sunday, 4/2 - 6mi untimed. Big Square in Moorhead w/SLL, Chris & Sunna. Legs surprisingly good. 1xVinyl Giant. [50mi / 6 days. 170mi in March. 16mi in April so far.]
Sunday, March 26, 2017
Hello Sunday, Hello Road
Monday, 3/20 - 8mi (55:22, 6:55/mi). Agriv8. Nice easy run in shorts. 2xLBS.
Tuesday, 3/21 - 6mi (43:00, 7:10/mi). ~2mi WU, 2x400m w/400m jog R, 6x40s w/80s jog R, 1x400m, ~1.5mi CD. Hard, fast workout around Como as prescribed for Jack Daniels phase II training. 72, 74, 78 for the 400s. Had some track hack and some wooziness after. Fastest workout in a very long time.
Wednesday, 3/22 - Off
Thursday, 3/23 - Off. Chisholm Trip.
Friday, 3/24 - 6.5mi untimed. Ford St. Loop w/SLL & Sunna. 1xLBS.
Saturday, 3/25 - 16mi (1:56:46, 7:17/mi). Griggs-->Summit-->Washington-->Ford. Early mile in 7:15, last mile on the river in 6:53, slower on trails and finishing up Summit. Felt strong the whole way. Great run.
Sunday, 3/26 - 3.5mi untimed. 1xComo + xtra. Legs felt very dead. Not surprising. [40mi / 5 days. 136.5mi so far in March.]
Tuesday, 3/21 - 6mi (43:00, 7:10/mi). ~2mi WU, 2x400m w/400m jog R, 6x40s w/80s jog R, 1x400m, ~1.5mi CD. Hard, fast workout around Como as prescribed for Jack Daniels phase II training. 72, 74, 78 for the 400s. Had some track hack and some wooziness after. Fastest workout in a very long time.
Wednesday, 3/22 - Off
Thursday, 3/23 - Off. Chisholm Trip.
Friday, 3/24 - 6.5mi untimed. Ford St. Loop w/SLL & Sunna. 1xLBS.
Saturday, 3/25 - 16mi (1:56:46, 7:17/mi). Griggs-->Summit-->Washington-->Ford. Early mile in 7:15, last mile on the river in 6:53, slower on trails and finishing up Summit. Felt strong the whole way. Great run.
Sunday, 3/26 - 3.5mi untimed. 1xComo + xtra. Legs felt very dead. Not surprising. [40mi / 5 days. 136.5mi so far in March.]
Sunday, March 19, 2017
Floatin' over the black top
Wednesday, 3/15 - 8mi (56:34, 7:04/mi). Agriv8. Hamline-->Roselawn-->Cleveland-->Como-->Lake Path-->Lexington. Easy in chilly wind.
Thursday, 3/16 - Off.
Friday, 3/17 - 3mi (untimed). 1xComo Loop. Felt fine. Flat. Windy night.
Saturday, 3/18 - 10mi (Race). ~3mi WU, Lake Johanna 4mi in 22:50 (3rd place), ~3mi CD. 5:42-40-49-38. Uphill third mile. Felt surprisingly smooth in cool weather (low-30s, slight wind)! Tucked in ~5-10s behind the leaders until the middle of the third mile. Could have been a little more aggressive from the start, but happy to hit <23 goal and run even splits off the past month+ of training. Now, to find some upper body strength and some turnover. (Also ran this race in 2007 in the midst of a bunch of overtraining: 21:47 for 2nd behind Digger Carlson.)
Sunday, 3/19 - 5mi (untimed). Middle Lake w/Sherman & Hayes. Easy shakeout, thinking about Memphis. [Week: 33.5mi / 5 days. March so far: 96.5mi]
Monday, March 13, 2017
And I know soon / that the sky will split
Monday, 3/6 - 9mi (1:03:xx, 7/mi). ~3mi WU, 6x800m w/400m jog R, ~2mi CD. Como w/Dan. 2:53, :55, 41, 40, 40, 38. Great workout in shorts. Much faster than expected, even into the wind. Warm rain for the last one. Super fun.
Tuesday, 3/7 - Off.
Wednesday, 3/8 - 4.5mi (33:19, 7:24/mi). 2xComo. 1xWomen's Day March. 1xPatti Smith.
Thursday, 3/9 - 7mi (??). 4xHill on West River Parkway. 2:48, :43, :37, :34. Rushed workout after work, but decent splits. Felt OK.
Friday, 3/10 - 3.5mi untimed. Lake St. Loop w/SLL & Sunna. 1xDog Park.
Saturday, 3/11 - 12.5mi (1:38:15, 7:52/mi). Pedestrian Bridge-Ford w/Dan, Biz & Merch. Cold morning, but felt good over a long, easy effort.
Sunday, 3/12 - Off. [36.5mi / 5 days --> was tempted to run Sunday, but sticking with 5 day max for at least another week. Good consistency since 2/6: 25, 20, 30.5, 35, 36.5]
Monday, 3/13 - 7.5mi (50:51, 6:55/mi). 16 laps @ Stadium. 4 lap WU, 3xStadium Mile w/1 lap jog R, 1 lap CD. 7:21, 7:19, ~7:25. Missed the start on the third rep. Rushed but real solid workout. Dramatically faster (>25s/rep) than 2/6. Mile paces: 5:39, 5:37, ~5:42.
Tuesday, 3/7 - Off.
Wednesday, 3/8 - 4.5mi (33:19, 7:24/mi). 2xComo. 1xWomen's Day March. 1xPatti Smith.
Thursday, 3/9 - 7mi (??). 4xHill on West River Parkway. 2:48, :43, :37, :34. Rushed workout after work, but decent splits. Felt OK.
Friday, 3/10 - 3.5mi untimed. Lake St. Loop w/SLL & Sunna. 1xDog Park.
Saturday, 3/11 - 12.5mi (1:38:15, 7:52/mi). Pedestrian Bridge-Ford w/Dan, Biz & Merch. Cold morning, but felt good over a long, easy effort.
Sunday, 3/12 - Off. [36.5mi / 5 days --> was tempted to run Sunday, but sticking with 5 day max for at least another week. Good consistency since 2/6: 25, 20, 30.5, 35, 36.5]
Monday, 3/13 - 7.5mi (50:51, 6:55/mi). 16 laps @ Stadium. 4 lap WU, 3xStadium Mile w/1 lap jog R, 1 lap CD. 7:21, 7:19, ~7:25. Missed the start on the third rep. Rushed but real solid workout. Dramatically faster (>25s/rep) than 2/6. Mile paces: 5:39, 5:37, ~5:42.
Sunday, March 5, 2017
All you got to do / is mooooove!
Monday, 2/27 - 8.5mi. 2x2+ mi @ Stadium (12:48, 12:42), 1 lap slow jog R. Ran 5 laps for each interval, or 2.16mi. Aprx 11:50/11:46 2mi conversion. Felt decent but no faster gear and shallow breath.
Tuesday, 2/28 - Off. [100.25mi in February]
Wednesday, 3/1 - 6mi (51:29, ~9/mi). Out & Back to Ford w/SLL & Sunna. Felt good. 1xCommon Ground. Attempting sober March.
Thursday, 3/2 - Off.
Friday, 3/3 - 4.5mi (33:29, 7:26/mi). 2xComo. Felt cold & flat. Blah.
Saturday, 3/4 - 10mi+ (1:16:27, ~7:30/mi). Roselawn Loop w/Dan. Felt surprisingly good. 1xLBS.
Sunday, 3/5 - 6mi untimed. Out & Back to Ford w/SLL & Sunna. Felt light & strong. [35mi / 5 days --> biggest week since 2014 TCM training.]
Tuesday, 2/28 - Off. [100.25mi in February]
Wednesday, 3/1 - 6mi (51:29, ~9/mi). Out & Back to Ford w/SLL & Sunna. Felt good. 1xCommon Ground. Attempting sober March.
Thursday, 3/2 - Off.
Friday, 3/3 - 4.5mi (33:29, 7:26/mi). 2xComo. Felt cold & flat. Blah.
Saturday, 3/4 - 10mi+ (1:16:27, ~7:30/mi). Roselawn Loop w/Dan. Felt surprisingly good. 1xLBS.
Sunday, 3/5 - 6mi untimed. Out & Back to Ford w/SLL & Sunna. Felt light & strong. [35mi / 5 days --> biggest week since 2014 TCM training.]
Sunday, February 26, 2017
A Trip to What Next
Friday, 2/24 - Off
Saturday, 2/25 - 8.75 (62:45, 7:10/mi) Stone Arch-Lake St. following lower east bank trails.
Sunday, 2/26 - 4.5 (31:27, 6:59/mi) 2xComo (6:53/11:15, 6:23). 37 degrees, sunny and windy. Relaxed effort to cap biggest week since August-September. 91.75mi in February so far. [30.5mi / 5 days]
Saturday, 2/25 - 8.75 (62:45, 7:10/mi) Stone Arch-Lake St. following lower east bank trails.
Sunday, 2/26 - 4.5 (31:27, 6:59/mi) 2xComo (6:53/11:15, 6:23). 37 degrees, sunny and windy. Relaxed effort to cap biggest week since August-September. 91.75mi in February so far. [30.5mi / 5 days]
Thursday, February 23, 2017
Soda Soap
Tuesday, 2/7 - Off. 1xRondo
Wednesday, 2/8 - 2mi+ w/Merch. Biting cold. Floating with the wind at our backs. Stinging with the wind in our faces.
Thursday, 2/9 - 4mi (aprx 30:00). Easy w/Sherm. 1xGATD.
Friday, 2/10 - 10min run w/SLL & Sunna. 1xBike to St. Paul. 1xSLRAS Dancing. 1xBike to Minneapolis. Beautiful night.
Saturday, 2/11 - 5.75mi (aprx 42:30). Ford & Back w/Sunna. 1xCaravan of Love. 1xLandscape Arb.
Sunday, 2/12 - 6mi (aprx 43:00). Washington-Lake. [25mi/5 days + Bike/Dance]
Monday, 2/13 - Off
Tuesday, 2/14 - Off
Wednesday, 2/15 - 3mi easy around Como.
Thursday, 2/16 - Off
Friday, 2/17 - 4mi (aprx 28:00). Lake St. Loop + xtra. Warm night.
Saturday, 2/18 - 7mi (aprx 45:00). Ford St. Loop. Relaxed but quick on the west bank. Aprx: 7:10, 6:35 (getting passed by two dudes chatting at 5:50/mi), 6:20ish for 2.5, then 6:04, :03 to close south of Lake. Hardest I've worked on a run since Thanksgiving Day trail race. Need some upper body & core strength. 1xLake St. Solidarity March. More biking.
Sunday, 2/19 - 6mi (aprx 43:00). Cedar Lake-Wirth Loop. Great run but legs felt cashed. [20mi/4 days]
Monday, 2/20 - Off. Gotta start running on Mondays.
Tuesday, 2/21 - 4mi. 38th & Back w/Sunna & MBL & Greta. Shorts again! And hot (but well-mannered) pooch.
Wednesday, 2/22 - 4mi. Lake St. Loop modified, w/Sunna & Pete. From SE Auto at 7:15am. Chilly but good morning run.
Thursday, 2/23 - 9mi (73:00). Stadium w/Aric. First run over an hour in a long time.
Monday, February 6, 2017
Ask himself if it's him or them that's really insane
Didn't do a whole lot more running in January. Probably finished with about 40mi max. The February reboot commences thus:
Friday, February 3rd - 5.2mi (~36:00). Great, relaxed run at the new Vikings stadium. 12 laps around a 700m loop, with each progressively faster. Final mile was ~6:00. LBS
Saturday, February 4th - 7.3mi (~51:00). Stone Arch Seven. Felt strong finishing in sunshine on the river! 1xDog Park. 1xLoppet Hike.
Sunday, February 5th - 4mi (30:30). Lake St Loop. Very sluggish after first back-to-back days in a while. No plantar pain! LBS. [16.5mi/3 days]
Monday, February 6th - 6mi (~43:00). 14 Laps @ Stadium. 4 Lap WU, 2xStadium Mile (1.3mi/3 laps) w/1 lap jog R, 3 lap CD. 7:47 (2:37, 2:34, 2:36), 7:46 (2:38, 2:37, 2:31) [aprx 5:59/5:58 1600m conversion.] Legs heavy after four days in a row for the first time in 3-4 months. Still found a decent rhythm on second rep. Second day coffee cleanse. Second day no plantar pain. Registered for TCM. Warm weather this weekend.
Friday, February 3rd - 5.2mi (~36:00). Great, relaxed run at the new Vikings stadium. 12 laps around a 700m loop, with each progressively faster. Final mile was ~6:00. LBS
Saturday, February 4th - 7.3mi (~51:00). Stone Arch Seven. Felt strong finishing in sunshine on the river! 1xDog Park. 1xLoppet Hike.
Sunday, February 5th - 4mi (30:30). Lake St Loop. Very sluggish after first back-to-back days in a while. No plantar pain! LBS. [16.5mi/3 days]
Monday, February 6th - 6mi (~43:00). 14 Laps @ Stadium. 4 Lap WU, 2xStadium Mile (1.3mi/3 laps) w/1 lap jog R, 3 lap CD. 7:47 (2:37, 2:34, 2:36), 7:46 (2:38, 2:37, 2:31) [aprx 5:59/5:58 1600m conversion.] Legs heavy after four days in a row for the first time in 3-4 months. Still found a decent rhythm on second rep. Second day coffee cleanse. Second day no plantar pain. Registered for TCM. Warm weather this weekend.
Thursday, January 19, 2017
Hip hop means teaching the young
Sunday, January 1 - 2mi (~15:30) Out & Back @ Little Round Lake. Hungover in PJs & boots. Dull plantar ache. The broad ambition in 2017 is to PR in the marathon, but it is, as they say, bigger than hip hop. The first potential checkpoint would be the Fargo 1/2 in May. Training goals begin with 100mi in January. 98 to go.
Saturday, January 14 - 4mi w/Sunna & Sara. Lake-Franklin from Dorman. Warm! Mid-30s. Ran solo for second half. Ache on inside of right foot still there.
Sunday, January 15 - 4mi w/Sherm. Harriet, easy. Still warm, still achey.
Monday, January 16 - 7mi (~52:30) Stone Arch 7 from Dorman. Great run. Relaxed pace but hills took a toll. Legs tired after ~40min.
Tuesday, January 17 - Off. (Rondo ESL)
Wednesday, January 18 - 4mi+ (~35:00) 2xComo from Fernwood. Common Ground. Chastity Brown @ Icehouse.
Thursday, January 19 - 7mi (~54:30) Roselawn Loop. Good, slushy run. Sore right heel. (72mi to go.)
Saturday, January 14 - 4mi w/Sunna & Sara. Lake-Franklin from Dorman. Warm! Mid-30s. Ran solo for second half. Ache on inside of right foot still there.
Sunday, January 15 - 4mi w/Sherm. Harriet, easy. Still warm, still achey.
Monday, January 16 - 7mi (~52:30) Stone Arch 7 from Dorman. Great run. Relaxed pace but hills took a toll. Legs tired after ~40min.
Tuesday, January 17 - Off. (Rondo ESL)
Wednesday, January 18 - 4mi+ (~35:00) 2xComo from Fernwood. Common Ground. Chastity Brown @ Icehouse.
Thursday, January 19 - 7mi (~54:30) Roselawn Loop. Good, slushy run. Sore right heel. (72mi to go.)
One way or another
Wednesday, 11/23 - 4mi easy w/Sunna, slayer of sticks. 1xHymie's.
Thursday, 11/24 - Turkey Trail Run 10K w/Dan. Super slippery race! Duck-walked some hills during the second loop. 21+ 5K splits? 2xThanksgiving Feasting.
Rest of November & Most of December: Occasional running w/Sunna, slayer of sticks.
Sunday, 12/25 - 4mi (26:45ish) Salt Block after 5am flight from Moorhead. Felt like a stretch.
Think I had another run or two in there before the end of 2016, but who knows, really.
Thursday, 11/24 - Turkey Trail Run 10K w/Dan. Super slippery race! Duck-walked some hills during the second loop. 21+ 5K splits? 2xThanksgiving Feasting.
Rest of November & Most of December: Occasional running w/Sunna, slayer of sticks.
Sunday, 12/25 - 4mi (26:45ish) Salt Block after 5am flight from Moorhead. Felt like a stretch.
Think I had another run or two in there before the end of 2016, but who knows, really.
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