Saturday, September 10, 2016

Number 9

Trying to make last minute preparations for Al's run.  I made the decision a couple weeks back there was no way to functionally train for the Glacial Trail 50 mile on October 9th and Al's for September 17th.  Besides, I was just too tired to try and keep the mileage between 50-60, get the long trail run in, and attempt shorter type speed sessions.  So after thinking about it a bit I can to the conclusion, "who cares."  Woody will still love me like a brother regardless of any outcome.  With this wisdom I then figured I would much rather try and sharpen for Al's and let the 50 mile just happen. 


I will say after a couple low mileage weeks my countenance has come around and I feel a bit chipper.  I do wish I would have started the faster stuff 2-3 weeks earlier, but it is what it is.  It is taking a lot more time to bring the ship around.  I feel like I'm motoring (P-funking), but the swatch don't lie.  Some of the changes I've made may have an impact on how I train for the future.  Looking to still run about every day, but incorporate faster stuff.  Let some of the long slow stuff go. 


9/3 - 6.0 w/ 2.0 in 13:07 (6:31, 6:36)
9/3 - 1.5 walk 23:25 (15:37)
9/4 - Off
Week = 31.9


9/5 - 6.0 w/ 5k in 21:21 (6;57, 6:53, 6:52, :39)
9/6 - 7.0 (9:53) Menomonee Park w/ Dewey, Tim, and Mike
9/7 - Off
9/8 - 5.0 w/ 5 x 3:00 w/ 1:30 jog
9/9 - 6.0 (9:05)
9/10 - 5.5 w/ 3.15 in 20:46 (6:35, 6:40, 6:36, :55)


Major kudos to my pals Andrea 17:24 and Dean 17:39 finishes at the Lost Souls 100km this morning.  They needed to break 21:00 to qualify for Western and they blew it away.  They had good wing people in Greg and Mary!  Awesome result.  Best to Greg in the 50km today.

Friday, September 2, 2016

The Music Man

So what's 8 months between post?  I noticed my hardy band of followers has been reduced from 13 to 11.  Kind of a small number for a marketing major. 

I'm still out here putting in a few miles.  I have Al's Run (8k) on September 17th.  This is a team race for me.  We've been competing for years and it is one of my favorites.  We have a big picnic afterwards up at Ryan's.  It's really the only time I see this crew every year.  Good times!  I ran 31:55 last year and I'd be extremely surprised is I broke 32 this year.  New age group though so let's see how many 55-59 year olds are still hoofing it.

I turn around and 3 weeks later I'm signed up for the Glacial Trail 50 mile.  I've never done the 50 mile there.  It will be a quasi survival/Art Vandelay effort.  There are a lot more good intentions up front, but about the time you get near event time it's more The Music Man theme except your conning yourself.

Here's a peak at my heroic training:

8/1 - 6.5 (10:05)
8/2 - 6.0 w/ 4 x 5:00
8/2 - 6.8 (10:09) Menomonee Park w/ Dewey, Tim, Robert, and Mike
8/3 - Off
8/4 - 6.7 (10:24) Menomonee Park w/ Dewey, Tim, and Robert
8/5 - 6.1 w/ 2.0 in 13:50 (6:46, 7:04)
8/6 - 19.6 (10:51) Mauthe Lake w/ Dewey
8/7 - Off
Total = 51.7

8/8 - 5.5 w/ 3.0 in 20:59 (6:52, 7:05, 7:02)
8/9 - 6.0 w/ 5 x 3:00
8/10 - 5.5 w/ 2.0 in 14:27 (7:09, 7:18)
8/11 - 6.0 w/ 5 x 3:00
8/11 - 6.0 (10:11) Menomonee Park w/ Dewey, Tim, and Robert
8/12 - 6.0 (9:31)
8/13 - 19.6 (12:23) Lapham Peak w/ Dean and Andrea
8/14 - Off
Total = 54.6

8/15 - 6.5 w/ 3.0 in 21:08 (7:17, 7:06, 6:45)
8/16 - 6.5 w/ 6 x 3:00
8/17 - 4.0 (10:05) Lapham Peak
8/18 - 6.0 (10:08) Menomonee Park w/ Dewey, Tim, and Robert
8/19 - Off
8/20 - 10.0 (9:37) Fox River Pkwy w/ Christine
8/21 - 7.0 (12:04)
Total = 40.0

8/22 - 4.1 walk (18:54)
8/23 - Off
8/24 - Off
8/25 - 4.0 w/ 4 x 3:00
8/26 - Off
8/27 - 17.3 (10:29) Mauthe Lake w/ Dewey
8/28 - Off
Total = 25.4

8/29 - 5.0 w/ 3.0 progression run 8.8 to 9.3 mph w/ last 400m at 10.1 mph on T-mill
8/30 - 6.0 (9:03) T-mill
8/31 - Off
9/1 - 6.9 (10:04) Menomonee Park w/ Dewey, Tim, and Robert
9/2 - 5.0 w/ 5 x 3:00
9/2 - 1.5 walk (19:11) w/ Donna and Cookie

Thursday, December 31, 2015

2015 Book it Danno

This was a really good year for me.  I ran more miles than I have in eons (2,760) and I ran in quite a few events.

January 3rd - Fat Ass 50K  (Lagrange, WI)
February 7th - John Dick 50K  (North Prairie, WI)
March 20th - Syllamo 50K  (Mountain View, AR)
March 21st - Syllamo 50 Mile  (Mountain View, AR)
March 22nd - Syllamo 20K  (Mountain View, AR)
May 9th - Ice Age 50 Mile  (Lagrange, WI)
July 4th - Ellwood City Ledger 10K  (Ellwood City, PA)
September 19th - Al's Run 8K  (Milwaukee, WI)
October 4th - Lakefront Marathon  (Milwaukee, WI)
October 11th - Glacial Trail 50K  (Greenbush, WI)
December 26th - Fat Ass 50K  (Lagrange, WI)

I think seven ultras in one year is a record for me.

I also keep track of who I run with on training runs.  Thirty-three different folks made the list.  Here are the top ten:

1.  Dewey Staehler - 33
2 . Tim Cummens - 20
3.  Andy Klapperich - 14
4.  Clement Grum - 12
     Andrea Poulton - 12
     Dean Klinger - 12
7.  Ron Bero - 7
8.  Joel Lammers - 4
9.  Kevin Grabowski - 3
     Fran Fraundorf - 3

Looking forward to 2016.  Hope your are as well.
Happy New Year!
The Paint King

Saturday, November 7, 2015

Shotgun!

I have wrestled with the idea of going to Boston to race, or go and Will Farrell it.  Every day for the past month I have thought about it.  On one hand I always run the Ice Age 50m and it is a short 26 days after Boston.  I can't train specifically for both, especially when the goal at Boston would be to break 3 hours on the chip time.  Now having trained and ran Lakefront on October 4th; then coming back on October 11th and running the Glacial 50k...well...I am tired.

10/4 = Lakefront Marathon
10/5 = OFF
10/6 = 5.0 (9:07)
10/7 = 5.0 (8:51)
10/8 = OFF
10/9 = 3.0 (8:48)
10/10 = 2.0 (9:24)
10/11 = Glacial 50k 4:46 (2:14/2:32)

10/12 - 10/18 = 21.7
10/19 - 10/25 = 41.6
10/26 - 11/1   = 53.8
11/2 - 11/8     = About 63.0 after Sunday run

I determined Friday I am going to Boston and trying to go sub 3.  I'm going to have to start preparing soon in my eyes because I have to improve 16 seconds a mile pace wise.  That's 4 seconds every quarter mile which seems substantial.  I pondered getting a coach.  I looked at several web pages of coaches ranging from people I know to people everyone knows.  For fun (at least in my head) the thought of turning over the car keys to another runner who would like the project of training me seemed reasonable...and well just something to do.  But who would want to bother giving me training advice?  People have enough stuff to do already.  I really enjoy the challenge of training me, but someone else might weave the magic a bit better.  I'm going to leave this option open a couple more weeks.  There is really nothing in it for the prospective coach other than the satisfaction of going Chief Jay Strongbow on me.  Any prospects willing to call shotgun?

BTW...50th place in the Men's 50-54 Age Group at Boston last year ran a 2:58:05.

Friday, October 16, 2015

3:06:15

9/21 = OFF
9/22 = 6.0 (10:16)
9/23 = 4.0 (9:55)
9/24 = 7.5 w/ 6 x 880y
9/25 = 5.5 (8:57)
9/26 = 4.0 (9:21)
9/27 = 11.0 (9:04)
9/28 = 3.0 (9:34)
9/29 = 3.0 (8:57)
9/30 = 5.5 w/ 2.0 in 13:37 (6:42, 6:55)
10/1 = 3.5 (9:28)
10/2 = OFF
10/3 = 2.0 (9:51)

10/4 = Lakefront Marathon 3:06:15 Splits 1:33:59/1:32:16

Sunday, September 20, 2015

We stamp that stuff in patties

Two weeks out from Lakefront.  Things are better since my last post.  A bit of rest and an easier week has helped the cause.  I was able to complete my 30K marathon pace effort on the track last week.  I enlisted Pski to call out splits, hand me stuff, and keep track of the laps.  We did this workout together 15 years ago so he knows how important it is and how difficult at the end of a training cycle.  I was pleased with how it went and I split the 10K segments 44:45, 44:38, 43:54 which works out to 7:09 pace.  It was a cool 46 degrees at the start and it made this effort easier than the 20K and 25K in that regard. 

This weekend was Al's Run 8k which I was on team Hillrunner.  Always a good time seeing the crew and thanks to Ryan for organizing the event and hosting a big feed up at his place after.  Most of us put on a clinic when it came to chowing.  Before the race I punched a 3:07 marathon into the race conversion calculator and it said I should be able to run an 8K in 32:05 so going sub 32:00 was my goal.  The first mile is the fastest and has a nice net downhill.  I made my mind up I was going to go out conservative and get the pummies flowing.  The second mile has the most net uphill and is typically 20 seconds slower than the first mile.  I went out in 6:37 and was totally aerobic.  I just stayed after it the second mile and ran a 6:38 (13:15).  It flattens out the third mile and I wanted to find my flojo which eventually I did as I saw 2 people I know coming back to me.  You drop down a short hill at the end of three miles and I was able to enjoy a 6:30 (19:45) without feeling gassed.  Now your down by the lakeshore and it is a long flat grind to the finish.  The cooler temps kept me from feeling fried and I made it a point to catch people through a sustained effort.  I did see one of my teammates ahead and it inspired me to dial it up a bit and a 6:17 (26:02) narrowed the gap.  I'm still feeling decent so I just went to race mode and ran a 5:53 for the last 0.97 miles and finished in 31:55.  I am happy with this result.

9/6 - 10.0 (7:56) moderate
9/7 - 12.0 (8:57) moderate/humid
9/8 -  9.0 w/ 8 x 880y w/ 440y jog
9/9 -  6.0 (9:24) easy
9/10 - 10.0 (8:05) moderate
9/11 -  6.0 (7:43) moderate (54th B-day)
9/12 -  6.0 (9:15) easy
9/13 - 21.1 w/ 30K MP 2:13:17 (7:09)
9/14 - OFF
9/15 -  5.0 (9:46) easy
9/16 -  7.0 w/ 9 x 20/40s (2 sets)
9/17 -  6.0 (9:02) easy
9/18 -  4.0 (9:39) easy
9/19 -  7.1 w/ Al's Run 8k in 31:55 (6:25)
9/20 - 17.0 (8:04) moderate

Saturday, September 5, 2015

Two balloons

Let me start by giving a shout out to Marion College Legend Jerry Cameron for having 1,921 miles in by the end of August.  Of course the first thing I did was add up my totals and I am at 1,907 through then.  Pack a lunch Jerry!  It will be fun being your teammate again this September 19th.

Things have been rounding off well and then after a phlebotomy on Tuesday I have been in the tank.  Nothing there through today as I struggled through 5 miles.  It's like I am in the apocalypse.  I have a sense of what's going on, but I'm looking through the bottom of a coke bottle.  Like stepping into a Pink Floyd song.  For those of us who have run for decades the aging part can be challenging.  I accept whatever I have is what I have.  However you get these teaser days or weeks when you feel like you have somehow beat the system.  Natural born world shaker.  Top of the world Ma!  It ain't happening...you have to roll with it and hope you catch a tasty one on the way in on race day.

And that is basically the best I can explain it.  Not trying to be the dream crusher, in fact the opposite.  The flashes of still be able to drive to the hole can be uplifting.  I am happy I still have the desire to get out there and see if I can get a little fire going. 

8/30 - 11.0 (10:42) Minooka w/ Clem, Andy, Dean & Andrea
8/31 - 12.5 w/ 9.0 (7:09)
9/1   -   4.1 (10:27) Menomonee Park w/ Dewey
9/2   - 10.1 (8:27) Died last half
9/3   - 22.0 (8:55) Started before 4am...not fun
9/4   -   6.3 (9:48) Easy
9/5   -   5.0 (10:09) Beat

One last big training week left.  My weight has been up, so I am going to have to keep and eye on that.  I have been sleeping, but not as soundly.  I guess just a crap week.  There's no stars on a potato farm.