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Tuesday, April 17, 2012

On Track?

Not exactly on my training schedule, seems with ankle and knee "tweaks" I've gotten off my training schedule. I did some modifIed Yasso's last week, but ended up with an ankle issue, and then took 3 days off. It helped as I was able to get in an 18 miler on Sunday. My left knee is starting to stiffen with any mileage over 12, so that's been another little issue. I was able to get a 10 miler with hills in tonite after work. Contemplating the Trail Mix 25K this Saturday. Probably not a bad idea, since doing the Yosemite 50K in June. Goal marathon is 3 1/2 weeks away, so the 25K would be my long run for the weekend. Also will be doing the Crazy Legs 5 miler in Madison on 4/28 with Chad, Adam, Jane and Ashley & a birthday? We'll see if I can equal or beat my 41" from last year. Mom and Eric will be doing the half marathon.

Monday, April 2, 2012

30 Days of Biking

We made the pledge. Joy and I made it for the first 2 days in April, if only around the block! This is the 3rd year of the 30 days of biking in April movement started by 2 guys from Mpls.

Saturday, March 31, 2012

20 Miler Today

When you run for nearly 4 hours it seems, just like a race, you go through various stages in one's training run. When I stepped out the door with shorts, T, and no gloves, I knew I was underdressed. I went back in the house to grap some gloves. Yep, now set: Gatorade, one pack of Cliff Blocks and one Gu. Also have running hat, shades & IPad with my new running mix. Felt good for first 8 miles, but pretty cold, as damp, cloudy, windy, and in the 40's. Where's the sun they talked about? Well, it never cameout the whole day. Maybe tomorrow? Started to feel sluggish about miles 9-12. I then stopped at the Oak Glen Golf Club for a restroom break and fill of my H2O. Out and running after a brief stop, and legs felt fresh again. Bad thing my hands started to get cold. An unusual thing happened about mile 13, My wife Joy came down the road in her Accord and by luck found me and had extra long sleeve jersey, jacket and tights. I took the jersey, and pulled down the sleeves over my hands warming them slowly. My legs continued to feel good as I climbed the hills from Stillwater into Mahtomedi. I thought I might hold my pace pthrough mile 20 but ended up walking the last 1/2 mile. Another 20 miler done. Hopefully getting stronger. I was able to mix in some faster 400's during the week. Hopefully sun tomorrow!

Wednesday, March 21, 2012

Reality Check

Ran St. Patty's Half Marathon on Saturday, 3/17. I was surprised at the popularity of the race, as there were almost 3000 in the half, and another 6,000 in the 7K. The half started at 8am at the Ford Motor Plant and the course ran out and back on Mississippi River Rd. The course had rolling hills, but nothing severe. This was not a "goal race" for me, but part of my training regiment for the Lake Wobegon Marathon on 5/12 in St. Joseph, MN. Nevertheless, I thought I would cruise in under 2 hrs. Wrong! The first issue is that I developed an acute left knee pain in mile 2 and had to walk a bit. I then ran with some pain, but it ended up subsiding. I then got into an 8:45 pace, but couldn't hold it. Finished in 2:03, a good reality check for me. Need to get on more intense speed work to get my times down. Did a 16 mile bike ride the day after and a 10 miler yesterday. OH, and got my first round of 18 holes in with Ed at Sawmill last weekend.

Monday, March 5, 2012


Scheduling back to back hard/long runs on the weekend has been tough. Bad weather coupledwith the need to drywall part of our basement, gave me the excuse to do a light run on Saturday. I wasn't sure how Sunday's run would go, but I felt good for the entire 16 miles. I was fighting some left hamstring tightness, perhaps from lifting drywall, but more likely from my speed work on the treadmill. Weather was about 28 degrees and sunny. I've been wearing a light jacket with 3 layers on the top, maybe warm weather will bring the freedom of less clothing. I run with a fuel belt with a large water bottle, a pack of cliff blocks and a Gu. In the winter I get away without refueling my bottle, but warmer days will require me to find a stop to fill my bottle. This was the first time I tried a peanut butter flavored Gu...it really wasn't too bad. I liked it better than chocolate, so will be a good alternative to my usual vanilla flavor.
Today, the day after my run, I woke up with my first injury for a while. Its obvious I pulled a hamstring, my left. For some reason this ham has given me a history of problems. I soaked in in our hot tub tonite, and plan on some light stretching tomorrow with another day off for running. Well, this will teach me. I've been doing no stretching, I hate stretching...But, not a good idea. I'm telling myself that I need to lightly stretch after one mile warmuP, and then stretch again after my run. Hopefully I'll be back in tune for my first half in quite a while...the Lucky 7 in St. Paul on St. Patricks Day.

Wednesday, February 29, 2012

Minnesota Winter & Yasso's

Last night's rain turned into this mornings snow and not the most enjoyable work commutes. Several school districts were closed. Hard to believe, seems like in the "old days" schools weren't closed for less than a few feet of snow. Good thing I'm willing to train on the tread mill, as I definitely would not recommend running outside in our slush. I did start my "Yasso's" today. They're essentially 800's run at a goal pace based on your marathon time. If you wish to run a 4 hr marathon, you need to run your 800's at 4 minutes, for a 3:30 hr marathon you need to run them in 3 minutes 30 seconds, etc. if you can run 10 of these with slow jogging an 800 between each, the prediction is that you can finish the marathon in the corresponding time. Yasso's are not easy. I only did 3 today, but hope to work up to 10. I tell myself that if they were easy, I wouldn't be improving. I believe Yasso's prior to my 2011 Carlsbad Marathon helped me break 4hrs, thus qualifying for Boston. I now need to run a 3:50-3:55 to requalify, and not getting any younger!

Tuesday, February 21, 2012


30 mile week last week..trying to stay with my training schedule. During my last marathon training I only did one long run on the weekend. I'm following Hal Higdon's advanced program which has me doing a "pace" run on Sat and a long slower run on Sun. Did a 7 mi run this last Sat followed by a 14 miler on Sunday. I definitely don't have the jump in my legs for the long run with the run the day before , but hopefully it will payoff come race day. Well, the proof will be in the pooding, so we'll see..