Not much changed, yes it has.

Five years since my last post. A lot has changed , obviously five years of life has happened. Kids are older, lifes ups and downs have happened, but a joy for running, biking and skiing have only grown. From here on out these post are going to have a wider range of topics then just running. I truly enjoy having many interest including running, road biking, mountain biking and downhill skiing, which I'd like to journal and share here. However staying with the past format, I have a half marathon in 7 weeks and haven't started training so this will be my focus for the weeks to come with a little mix skiing.

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.

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

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

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

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

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