Sunday, September 13, 2009

got to have faith

The wheels feel off last week. Just under two weeks ago I tweaked my knee doing a hill workout. I wasn't able to run much, only a few short runs on the track and I missed my 20 miler for my peak week. I did do a lot of mountain biking, which didn't bother my knee. I ended up getting a light knee brace and felt pretty good Thursday over 7 miles, 8 miles yesterday and I did 15 miles today. My knee felt pretty good for the 15 miles, but I struggled toward the end of the run, which may have been due to the 8 yesterday in hot, humid weather. Anyways that the update, now I've got to have faith in all the miles I've put in with only 3 weeks til the marathon.

Tuesday, August 25, 2009

Lighting Run

During this mornings run I enjoyed a lighting show in the dark sky over head. It was pretty cool at first until a bolt struck down a mile ahead of me. At that point it was more creepy than cool.

Last week was my down week before I ramp up the miles these next three week. The next three weeks should be between 55-60 miles and that will be my peak mileage for training. After these three weeks I will be reducing mileage for another three until race day.

My running/ training has been very good to this point. The one thing I really need to work on is eating better foods and not indulging in ice cream and a couple of Summit beers in the evening. Those two things together are my greatest weakness. A beer in the evening won't kill you, but after some sweets and possibly a fast food meal during the day, it all adds to junk in my system and hampers recovery and efficiency.

8/17 5 mi 9:00 pace 5:30am
8/18 10 mi UST track workout (2 x 4mi tempo)
8/20 5.5 mi 7:20 pace 8am
8/21 5.5 mi 8:00 pace 5:30
8/22 14 mi 8:05 pace 5:30

Wednesday, August 19, 2009

Go Farve! Go Vikes!

That's all I have to say about that. Last week was a good week and it's as follows. I am still working on getting a better feel for my pacing and struggling with what to realistically set for a marathon pace. I also realized today I have 524 miles on the current shoe, time for a new pair.

8/10 4.5mi 8:00 pace 5:30am

8/11 10mi UST 4x1mile (7:09,7:06,7:01,7:30) 2X800 10:30am

8/12 5.5mi 8:20 pace 5:30am

8/13 10mi 3mi GP 5X800 (3:45) 3mi Tempo

8/15 20mi 8:30 pace 6am

Total 50 miles

Sunday, August 9, 2009

A little lucky

I got a little lucky getting all of my miles in this week. In particular my long run on Saturday where after awaking up to thunder all night the skies cleared and I was able to get out the door at 5:30 and into cool moist conditions. During the beginning of the run it was still dark and I only knew that there were heavy clouds over head. As I finished my first loop and was east facing, I could see the clouds parting and the sunrise illuminating the breaks in the clouds, pretty awsome sight to start the day with. About a half hour later there was a dark bank of thunder clouds moving in and thought I might get rain, but as I ended my second loop I was just on the southern edge of the storm and just got a light rain to end my run with, it was great. Later in the day talking with my brother in-law Jared, who live just 10 miles north of me got caught in heavy rain and lightening halfway through his long run and that's when I realized my luck.

8/3 5mi 7pm

8/4 10mi track wkout

8/5 5mi 8:57 pace 6:pm

8/6 10mi 8:06 pace 1:30pm

8/8 18.5 8:08 pace 5:30am

8/9 3mi easy 8pm

Total 51 miles

Wednesday, July 29, 2009

It's July!

And I have been away for a while. It's funny how sometimes you need certain things. Such as the case with my journal here. For the past few months I haven't had any interest in updating it until the last few weeks when while running I've felt the need to share or record my running, how trainings going and the ideas I come up with while running. I will save the ideas for later when I've had the chance to assess them in reality. However I am in the middle of training for Twin Cities Marathon in October. Training is going very well and I'm hitting my training schedule perfectly. Currently I'm running about 45 miles a week with an intensity workout or long run everyother day and my body is responding well to the work load. Below is my schedule of the past couple of days.

Sunday 7/26 9 miles (Easy week and long run cut short)
7/27 4 miles (Easy)
7/28 10 miles (GP with 10min uphill intervals)
7/29 5 miles (Easy) Stung by bee - that sucked

Sunday, April 12, 2009

Weeks End

I ended up putting in some good miles this week on top of a killer work schedule where I didn't get home much earlier then 7pm each night and 11pm on Thursday. It was a good week, I sold some houses, but I don't like that schedule at the expense of my family. Hopefully it will be more balanced from here out.

Today is Easter and after eating about 6000 calories my brother Dan got me out the door for a 4 mile run. I thought I was going to puke, but it was good to get the blood moving.

4/6 2mi treadmill 530am
4/7 3mi treadmill 530am
4/8 8.5 7:45 pace 930am
4/9 5 8:12 pace 900am
4/11 9.5 7:38 pace 11 am
4/12 4.5 8:40pace 645pm

Total 32.5 miles

Thursday, April 9, 2009

Wednesday Run

Somehow my longer run during the week have been taking place on Wednesday's. Tuesday's and Thursday's have been to busy and usually on Wednesday's I drop Carter at school and I go to a coffee shop and work until I have to pick him up. Last week I decided to run and enjoyed the free time some much I did the same this week. This week the weather was much easier to run in and I ran the same route along White Bear Lakes southeast boarder. I was a little sluggish the first couple miles going into the wind, but as soon as I was able to cut the wind I ran effortlessly.

8.5 mi 7:45 pace 33 degrees

Sunday, April 5, 2009

Weeks End

After a busy last weekend and missing my long run, I rebounded well this week and put in some more good base miles. Below is this week in review.

3/30 2 mi treadmill
3/31 4 mi 8:35 pace 148 HR treadmill
4/1 8.5 mi 7:51 pace 164 HR
4/2 3 mi 9:00 pace treadmill
4/3 4 mi 7:47 pace (16:48/14:21)
4/4 8.5 mi 8:14 pace
4/5 4 mi 8:28 pace treadmill

Total: 34 Miles

Friday, April 3, 2009

Test of Balance

As a Realtor putting in long hours nights and weekends is hard especssially with three kids under 3 year old. However the flexiblity of mornings and afternoons to run is well worth it, it's a good balance, just don't tell Lisa that.

Currently work is very busy and I am having to make time to run based of my work and family schedule (yes running comes after family and work). So my usual Tuesday and Thursday mediem/hard effort runs were made into maintainance runs. Wednesday I was able to sneak in 8.5 miles along White Bear Lakes southeast boarder which was a good run as the snow fell. It will probabley be the last run of the season with the snow is falling around me. There is something about running in snow and rain that puts you in the zone and makes you very aware of your thoughts and body as put in a good effort. It was a nice farewell to winter.

Sunday, March 22, 2009

A Good Base

I'm feeling pretty good that I have established good base miles through the past couple of months. This week I started adding on some miles and I felt very comfortable with the increase. I have been running 20-25 miles a week with mostly shorter runs and a 6 mile run on the weekends. This week was as follows:

3/16 5mi 36:54
3/17 6mi 3mi 28:10 am/3mi 26:07 pm
3/19 6mi 51:55 (Harriet & Calhoun)
3/21 10mi 1:16:25 (Bald Eagle Lake)
3/22 3mi 28:35

Total 30mi

So a couple more weeks of 30-35 miles and I will be ready to start training for Grandma's Half Marathon in June!

Thursday, March 5, 2009

Busy Week

Note to self: four days off does not do the body good. After a busy week I finally got out this morning for a run. My body feels good, as it should with a few days off, but I felt very sluggish today. I meant to take it slow and just get the blood flowing, however I ended up running a quicker pace than I should have.

5 miles. 38:31. 167HR 33degrees

Wednesday, February 11, 2009

Out of Clothes

All my outdoor running clothes were in the wash this morning so I ran on the treadmill even though it was a comfortable 40 degrees outside. Hopefully this mild weather will last, but I do live in Minnesota and I know better.

I ran a good effort and felt strong. I did 5 x 4minutes @ 7:40 pace (2minutes rest between)

5 miles 8:15 pace

Saturday, January 31, 2009

Finally Warmth

Well warmer than its been around here in awhile. I've been starting to go stir crazy on the treadmill. This mornings I ran with the Tri Fitness group for an hour at a real easy pace. The morning sunrise was beautiful over White Bear Lake and it was nice to enjoy it without a bitting wind in my face.

6.5 miles, 9:10 pace, 20 degrees, 7am

Thursday, January 22, 2009

Good Double

Double run today. Started with a morning five miles in a cold foggy air. The daytime temp yesterday was in the low 30's causing the snow to melt which created the fog this morning. This morning it was about 10 degrees and the moisture created frost on every thing which was neat to see through the fog. It also made for some frost eye lashes and frosty clothes.

My second run today was a speedy 4 miles on the treadmill averaging between 7.5 and 8.3 mph. I felt good on both runs.

Monday, January 5, 2009

And A New Year

Happy New Year to myself and anyone else who may stumble upon this post. The last week of '08 ended with some good running. Sunday the 28th I ran with a group from Tri Fitness in White Bear Lake. We ran a comfortable 10 miles, it was the first time in awhile running over 6 miles or so, I felt good and actually finished pretty strong.

This new years week I have been getting in 3-5 miles everyday and finished last night, Sunday with a treadmill exercise called "Sevens". It was a hell of a workout and I will give you the rundown below:

90sec 6% grade at marathon pace
60sec flat recovery jog
60sec 7% grade at marathon pace
2min flat recovery jog
This equals one set

5.5miles 5 sets of Sevens 45min Treadmill