Saturday, September 23, 2017

Al's Run

I really look forward to this run.  For years it has been competitive and you get the chance to see how you stack up.  This year I made an effort to be somewhat race ready and for the most part I was.  The better part of the day is having the team go up to Ryan's and enjoy a great cookout.  The team is pretty thin at this point and we agreed again that we need to recruit new blood.

This year was another hot year as race temps must have been near 80.  Ryan's car on the way back was reading 90.  Nonetheless the race began and I was off.  I had visions of breaking 32, but to do so I wanted to keep in control.  Mile one was 6:29 with Ed and it wasn't as casual as hoped.  Mile two is the one with the hill and again I didn't want to plow myself under so I laid back with a 6:51.  At this point reality set in...you suck.  Thing is there is a ways to go and so I begin to try and lay a few licks down.  Mile 3 goes by in 6:38 and as slow as this is I am now winding a few people in.  Not many, because few people train/run any longer and the field depth is no longer present at this race.  The people around me are the same warhorses from past years.  Where is the new blood?  I drop my fastest mile of the day with a 6:15.

The last 0.97 miles of Al's finds one turning about 4 times through the streets of Milwaukee.  Again though I am supposedly racing at these pedestrian paces the field is spread out.  I go after a few guys on the last turn and manage to out sprint (ha ha) them, closing with 6:27 over this portion.  My finishing time is 32:39.7.  The interesting part is this garnered me 3rd in the 55-59 age group.  Jerry won this group with a 27:57.  The sprint at the finished paid off as I beat Dave for 3rd place by 0.7 seconds.  Not that age group awards are a big deal, but if I would have floated in and saw I missed by a knat's eyelash I'd of been disappointed.

As I write this it is 8 weeks until JFK.  Though I am looking forward to going, the desire to try and make a decent run at it seems to have past.  I am getting near the end.  No need to purchase flats any longer.  Time to hit the outlets if you get my drift.

Tuesday, September 12, 2017

That's a wrap

The best I can figure from looking at the calculators is I should be capable of 32:01 for the 8k.  My stated goal is 31:30, so if I can make the juju work then maybe it can happen.  Al's is never a gimme. People are throwing down.  There are scores to settle.  Largest Wisconsin race of the year, though the depth of fast times is a farthing of past years.  I have to get out slow and come from the back.  Today I did 2 x 1 mile repeats in 6:08 and 6:07 and it was Barney Rubbelish.  My turnover is compromised.

I am at 169 which is good.  The flats I have to race in have 639 miles on them, but I'm going to try and light one more match with them.  You really suffer the last mile here.  Flat as a board, but there are a lot of team races going on.  I'm the old guy on the team.  How rewarding.

Pack a lunch.

Tuesday, August 29, 2017

18:00

So I had my phlebotomy yesterday and took off.  I decided I was getting on the treadmill and was going to quit playing around the edges.  I warmed up, set it at 10mph and covered 3 miles.  Calculator says 30:45 for 8k.  Now I can't sand bag.  If I give the treadmill 7 seconds per mile the calculator says 31:20.  Eighteen days to Al's. 

Sunday, August 20, 2017

Love that dirty water

It struck me this week that fast runs take a little out of you.  Must take awhile to get used to dialing it up.  One thing was for sure this week I slept 8 - 10 hours a night most of the week.  The fact that I continue to conk out before 8:30pm during the week seems laughable.  No matter, one certainly can't complain about sleeping well.

We put in a small garden this year and the tomatoes, cucumbers, and peppers are blowing my tiny mind.  The cucumbers are huge and crisp.  I cut some up with onions today and soaked them in milk and vinegar (with a touch of sweetener and salt) and put them in the fridge.  Delicious.  Maybe I can kick away a tad of the junk calories.  We ate this stuff continually growing up...not sure how I became a slacker.  I put in two tomato plants as the wife is not a fan.  I'm going to have my hands full keeping up with the crop.

So because I'm out Harvey Glancing it as of late the total miles mean little to me.  Hard one day and then two easier days if required.  I ran pretty hard yesterday and was pleasantly surprised I had the jimmy legs this morning.  Glad to report a solid ten was put in, though I was a bit knackered the final 3 miles.  I ran a new route which is a couple more miles on a busier road than I like, but when you go to the biggest dance of the year you dance with the one who brung yah.  Ahhhhh...the 10 miler.  The workhorse distance run for all age and sizes.  Inside you feel like this....get off me...I did stuff today.  Solid as Sears.

8/14 = Off
8/15 = Off
8/16 = 6.0 w/ 3.0 in 19:32 (6:31)
8/17 = 6.0 (9:22) w/ 8 x 20/40s
8/18 = 3.0 (10:26)
8/19 = 7.0 w/ 4.0 in 26:40 (6:40) + 8 x 15/30s
8/20 = 10 (8:56)
Total = 32.0

Sunday, August 13, 2017

Tomato sandwiches

It has often been said, "You can't be all things to all people."  In running, I believe this, but am again coming to the conclusion the sport to me is more about enjoyment.  The enjoyment factor is spread out over many realms.  At the present time it does not appear to make sense to focus on one part of my running.  Well...sometimes it really does matter and then 4 days later it does not.  I continue to want to work hard and race well, but the investment seems to yield so little.  I mean if this were times past, who would scroll down a few hundred names to see I ran a blazing 6:30 per mile for an 8k?  How many people are scanning race results to see how the results of the 55-59 age group?  I don't even care about those results, why would anyone else.

This Saturday at 12:01am I had the opportunity to run with a couple handfuls of people for Angela's 90k event.  Made up of 2 loops of 45k each primarily on the Ice Age trail I could not resist.  Plus burritos at the 45k.  This is 2.5 miles from my house.  I bummed one of Angela's headlamps and off I went to enjoy the night moving through the woods.  As planned I stopped at 45k, had an awesome breakfast and then went home.  It was a very good time with some solid people.

Now I knew going in that this will compromise any real faster training for Al's Run, but who cares?  I'm going to simply do what I do and let things unwind the way they do.  Honestly...still having the ability to run is a blast so I might as well enjoy all it offers.

7/31 = 7.2 (10:15) road
8/1  = Off
8/2  = 6.3 (9:33) road
8/3  = 7.5 (10:08) trail, Men. Park w/ Dewey and Tim
8/4  = 5.5 w/ 5 k in 20:08.6, road
8/5  = 7.5 (9:36) road
8/6  = 8.0 (9:30) road
Total = 42.0

8/7  = 4.5 w/ 2.2 @ 6:18 pace, T-mill
8/8  = 5.5 (10:06) road
8/9  = Off
8/10 = 7.6 (10:25) trail, Men. Park w/ Dewey and Tim
8/11 = Off
8/12 = 28.0, Ice Age trail w/ the gang at 12:01am
8/13 = 5.4 (10:24) road
Total = 51.0

Friday, August 4, 2017

20:08.6

That was my 5k time off the watch today.  I was going to do mile repeats and decided let me see how I feel at the 1 mile split which was 6:33.  I felt in control so I just notched it up a hair and was able to hit my fastest 5k tempo for 2017.  That is an average of 6:29 per mile and I'm happy with that.  I wasn't wiped out or anything so I'll take it.  I am off work today, so I had a couple hours to wake up.

Six weeks to Al's.  The 5k today is really about the same effort as the 10k trial from Saturday.  If you punch the 42:09 in it says I am capable of a 20:12 which is real accurate.  So am I progressing?  Punch in 20:09 and I think it forecasted a 33:09 for the 8k.  That is still 99 seconds to shave off in 6 weeks.  I have to get faster...that's what my brain is telling me.  There is no breakaway speed.  I can't summon the hidden gear any longer.  Bootsy from Parliament has left the building.  The funk is gone.

I could ask 6 people how to best get where I want to be and I'd get similar responses in my opinion.  The best answer may be get to 165 pounds (172 today), run fewer miles, and race myself to a potential mini peak.  Finally if I punch in 31:30 for an 8k it says I should be capable of a 19:08 5k.  Somehow this makes it look even more possible.  Again these are efforts on my own and not under race conditions.  I'd love to think I could bring the mail.  The two things that absolutely killed me there last year was the heat and not having the ability to remotely handle a decent pace more than a couple miles.  I just did not see that former abilities off basic training had just vanished.  Yeah...it's real.

Sunday, July 30, 2017

Garden Party

Was on the road much of the week so I switched to evening runs through Thursday.  I really can't gauge how I will feel that well any longer.  Driving a 1,000 miles in 4 days stiffened me up a bit.  However, I can feel beat and run well, or feel decent and run fatigued.  Bottom line is the regular runs are at a whatever I got pace and when I think I need to speed up I work through it.

7/24 PM = 6.0 w/ 3 x 1 mile on T-mill w/ 2:00 jog (6:35, 31, 27) felt easy
7/25 PM = 8.0 (8:41) roads
7/26 PM = 6.2 w/ 4 miles of fartlek, tired
7/27 PM = 7.6 (10:24) Men. Park w/ Dewey/Tim, trail/road
7/28 AM = 5.2 (10:24) roads
7/29 AM = 9.5 w/ 6.3 @ 6:47 pace, roads
7/30 AM = 7.5 (10:05) Minooka w/ Clem/Andrea, mostly trail
Total = 50.0