Sunday, December 28, 2014

Small ball

These guys and girls tearing it up over the ultra distances have changed my mindset.  When you have people going after and running 100 miles in less than 12 hours that makes it smaller.  When I saw what was done at Ice Age this past year it redefined the way I think.  They are still primarily distance events, but maximizing speed over X amount of hours = unconscious results.  Look...Max was like 6th in the steeplchase Olympic Trials.  We are talking about people with big freaking engines.  It makes sense to me now that if you can tolerate higher mileage your going to just enhance the big engine. younger folks can dial up the speed to increase cruising pace, but older people can probably get by with hill work and tempos.  I'm not about to start running quarters or halves, but I will consider running a bunch of miles and hopefully see the pace those miles are run at come down.  At the end of the day isn't what your legs feel like?  I'm starting to think these two a day efforts have real merit.  I have experience with some of this and sure...I know this thinking has been around for decades, but every once-in-a-while you have to unwrap the bazooka bubble gum and listen to what Bazooka Joe has to say.

12/15  AM  6.4 (9:39)
12/15  PM  6.4  (9:27)
12/16  AM  6.3  (9:37)
12/16  PM  5.0 (10:26) Trails - Menomonee Park
12/17  AM  12.4 (8:43)
12/18  AM  6.0  (8:19)
12/18  PM  6.1 (10:11) Trails - Men. Park (Dewey/Tim)
12/19  AM  6.2  (9:10)
12/19  PM  4.2  (9:41) Dog
12/20  AM  16.0  (8:13)
12/21  AM  10.0  (9:57) Trails - Minooka (Andy)

12/22  AM  8.0  (9:19)
12/22  PM  5.3  (8:54)
12/23  AM  7.0  (8:56)
12/23  PM  6.1  (9:45) Trails - Men. Park (Dewey/Tim)
12/24  AM  12.3  (8:47)
12/25  AM  13.4  (8:59)
12/26  AM  6.5  (9:24)
12/27  AM  17.0  (8:42)
12/28  AM  11.4  (9:40) Trails - Minooka (Clem/Andy/Dean)

It has been a nice stretch of weather.  Once winter kicks in the good footing will expire.

Wednesday, December 17, 2014

The beautiful people

I'm not sure I know how to write a blog.  The beautiful people know how, but I don't have the keys to that ride.  Reading the beautiful people logs is enjoyable as one can scan the net for various topics.  Part of the value is having had the experiences (or close similarities) people now experience.  Some are not only good, but reasonably entertaining.  I like that...I can miss an episode or two, but like a good soap pick it up right where I left off.  At least that's what I have heard about soaps.

The registration process for the Ice Age 50 mile has been successful.  It seems there should be some other event on the schedule prior to this event.  Perhaps the local short distance races will work nicely.

12/1 AM  5.4 (9:23)
12/1 PM   5.6 (8:57)
12/2 AM  5.5 (9:06)
12/2 PM   6.3 (10:24) Dewey/Tim - Trails (Menomonee Park)
12/3 AM  5.6 (9:03)
12/3 PM   6.1 (8:14)
12/4 AM  6.0 (8:25)
12/4 PM   6.0 (9:17)
12/5 AM  6.1 (8:16)
12/5 PM   6.6 (7:36)
12/6 AM  14.2 (8:28)
12/7 PM   6.6 (9:52)

12/8 AM  6.0 (9:50)
12/8 PM   6.1 (8:15)
12/9 AM  6.0
12/9 PM   6.0 (9:24)
12/10 AM 6.0
12/10 PM 6.1 (8:38)
12/11 AM 6.0
12/11 PM 6.0 (7:47)
12/12 = OFF
12/13 AM 16.0 (8:22)
12/14 AM 12.8  Andy/Clem/Andrea/Dean - Trails (Minooka)

Sunday, November 16, 2014

Rocket man

I packed my bags last night pre-marathon
Zero hour seven a.m.
And I'm gonna pee three times by then
I miss the 70s so much I miss Hogan's Heroes
It's lonely out in Vernon
On such a timeless road trip

And I think it's gonna be a long long time
Till my hamstring brings me round again to find
I'm not the thoner' I am in my brain
Oh no no no I have a cool moustache
Rocket man burning out his fuse out in Madison

Boston ain't the kind of place to bandit kids
In fact you have to qualify
And there's no one there to praise you if you did
And all these aid stations I don't understand
I ran a 3:15:58 I know that's pretty weak.
A moustached man, a moustached man

And I think it's gonna be a long long time
Till my training brings me round again to find
I'm not going to weigh 179 again at home
Oh no no no Mr. sweet moustache
Rocket man got skirted 5 times in Madison

Saturday, November 1, 2014

Of the motto!

A couple days ago in a dream I saw my old childhood friend...Butch Boughter.  In the dream we were adults and it has been probably close to 35 years since I have seen Butch.  My brother Bryan was there along side me.  The first thing I say to Butch is, "OF THE MOTTO!"  Then, without any hesitation Butch goes into the drill..."OOooofffFFF....ttthhhheeeee MOTTO!"  It was so hilarious I called my brother and we howled about it.  Ask me sometime and I will tell you the rest of the story.

Sun:  10.3 (10:05) easy at Minooka w/ Clem and Dean
Mon:  10.2 (8:10) Fox loop w/ Grubby
Tue:  5.0 easy (8:55)
Wed:  7.1 easy (10:29) Lapham/Ice Age w/ Bero
Thu:  Off
Fri:  4.0 w/ 1.0 in 6:35
Sat:  7.5 total, 1.75 w/u (8:22), 4.0 (6:52, 6:38, 6:36, 6:15), 1.75 c/d (8:24).

Trying not to eat myself to 180 pounds.  If I am 175 at the starting line that is a major victory.  Feeling pretty solid.  Thinking 1:36 for first half and then go from there.  That is 7:19 pace and under normal conditions I would probably go faster, but I have a feeling the cool/windy and possible wet weather may make this realistic.  I will run in my Adidas Drop Zeroes or whatever label they had when I bought them a few years back, I just know they are lighter.  All that is left at this point is a few light runs, a couple faster paced miles, and a good attitude.

Sunday, October 26, 2014

Marathon Foddering II

Two weeks to Madison.  I am looking forward to getting out there and qualifying.  I have hedged a little and will be satisfied with just qualifying.  No sense going to the mattresses and risk hurting my chances.  Boston 2016 sounds so far away.  This process has peaked my interest in trying to turn a good marathon again.  I read enough blogs to see this is a common thread.  Training, improving, and getting into the fray...pretty standard stuff.  I kept the past week fairly simple:

Sun: AM 6.3 easy.  Minooka trails w/ Clem & Dean.
Mon: AM 4.5 easy
Mon: PM  4.5 easy
Tue:  Off
Wed: PM 10.0.  Lapham/Ice Age w/ Joel, Bero, Grubby
Thu: AM 4.0 easy
Fri:  AM 10.0
Sat: AM 12.0 = w/u 1.0 (8:26), 9.0 (7:05), c/d 2.0 (8:17)

I thought about banging out another 6-7 miles at marathon pace today, but it makes far better sense to head out to Minooka and enjoy the trails before the skiers claim Manifest Destiny.  No matter.  I have accepted this is their supreme right. 

Marathon stuff:

Coffee - with extreme prejudice.
Race shoes - best to have run long pace runs and long runs in them for assurance.
Pre-race eating/drinking - no eating/drinking for 2 hours prior to race start.  Drink 12-16 ounces 5 minutes before start.  I am not in the camp where you drink a lot of sport drink the night before and in the morning.
Electrolytes - 2 to 3 per hour for me.
Water tables - get it in...I will stop to make sure I get enough...especially early.
Fueling - never did much in past, but if they hand them out I will consume a couple.  I don't obsess over this at all.  I rarely eat before a run...though I will for a marathon or ultra because I am up at the crack of nuts.
Miles 13 - 20 - as you start to tire the brain tells you to increase effort.  Resist this and rely on your training/taper to carry you to 20, or you risk being totally shot.
Kentucky windage - at 20 miles make an assessment on how to negotiate the last 10k.
Racing - sure...race all you want after 23 miles.  Usually by then your so shot you have to crawl up inside your brain and operate all the existing working parts from there.

Saturday, October 18, 2014

Marathon Foddering

I signed up for the Madison Marathon.  Most of my friends have qualified for the opportunity to apply for Boston 2016.  I'm in shape so I better get it in now.  My qualifying time is 3:30 and it sounds like it is best to exceed this for the best shot at getting in.

This Sunday I ran the Glacial Trail 50k in 4:44 with splits of 2:10/2:34.  I did go out hard, but I had to see what I had.  I had a couple issues and it was good to flesh those out for future runs.  The good news is I didn't die and the distance never felt overwhelming.  Based on a decent recovery...I promptly signed up.

When I made the decision to enter Madison it also meant I would give it a good go.  Only 4 weeks after means I have to figure a few things out.  I promptly consulted w/ The Grubster and Marathon Guru Paikowski.  The take away was I am on the right track, but perhaps dial it back a bit.
Here it is since Monday:

Mon: Off
Tue AM:  3 easy (10:40)
Tue PM:  3 at 9:53, 7:45, 6:55
Wed AM:  3 at 7:36, 6:54, 7:02
Wed PM:  3 at 7:27, 7:02, 6:43
Thu AM:  3 easy (8:53)
Thu PM:  6 easy trails (9:46)
Fri: Off
Sat AM: No w/u, 7:25, 7:03, 6:53, 6:43, 6:47, 6:44, 6:48, 6:49, 6:51, 6:38.  2.0 c/d 9:31, 8:56

Saturday I learned that pace stressed my right hammy.  I can fire up the big engine, but my body is not tempered for the rigors of an all out marathon.  I will spend the next week driving down the pace on short tempo efforts.  For now my goal time is 3:10 which is 7:14 pace. 

Saturday, October 11, 2014

Mower Man

"How about that Mower Man one time?"  Recalling my Dad and the old CB days.  It was pretty entertaining stuff...and of course we had a scanner for all the emergency channels.

Tomorrow I return to the Glacial Trail 50k after 15 years.  There is no reason I put it off other than I used to run marathons in the fall.  I would like to give it a good go.  Hopefully the leaf cover isn't too deep.  If I can get in between 4:30 - 4:40 and not be busted up from a fall or two then I will have succeded. 

To go to Boston in 2016 I will need a qualifier to join my friends.  I would kind of like to get it out of the way.  I need a 3:30, but would prefer to run much faster.  That seems to be the way it goes.  If I am going to run one why not try and light the match.  The challenge is Madison is 11/9 and Philadelphia is 11/23.  Neither allows for optimum training.  I need some time to run fast, so I can break free from this butter bean shuffle I have going on.  I did run a 16 mile pace run to help a friend exactly 4 weeks ago and managed 7:07 pace.  I was estatic.  Problem is the pretzel logic is then applied to the situation.  Which goes like this...I might be able to go for 3:10, ah heck just try and drop a sherman engine into that pinto body and go for sub 3:00.  Don't lie to me, it always looks easier when you start writing it down.  I need to make a decision by next week, so for those who know me I will probably put it off to next year.

Friday, April 4, 2014

Bargain Priced

Five weeks to Ice Age.  It kind of sneaks up on you.  I am happy to report I am down to 173 and that seems like a good weight.  My right hammy is bugging me, which seems to be the case every time I try and do something semi fast.  Only a few weeks left of good training so I guess I'll just pour the coals to her and see what shakes out.  I'm trying to piece together the "perfect" April (in terms of running only, the rest is just fodder) and I have gazed back into the log book to see what magic was in there.

March 294 miles
April 189 miles w/
15 runs of less than 10
0 runs of 10-19
4 long runs = 26.0, 20.0, 30.0, 21.0
5 speed/strength workouts
May 9 = 7:20:57

March 264 miles
April 194 miles w/
12 runs of less than 10
1 run of 10-19
4 long runs = 25.3, 30.0, 35.0, 19.4
3 speed/strength workouts
May 8 = 7:37:26

March 203 miles
April 238 miles w/
12 runs of less than 10
2 runs of 10-19
5 long runs = 28.0, 31.1, 25.5, 35.0, 19.5
0 speed
May 14 = 8:03:57

March 363 miles
April 199 miles w/
16 runs of less than 10
5 runs of 10-19
1 long run = 34.6
1 race Bear Trax 20k 1:24:03, no other speed
May 12 = 7:55:33

March 231 miles
April 236 miles w/
19 runs of less than 10
4 runs of 10-19
2 long runs = 35.0, 35.0
0 speed
May 11 = 7:56:58

I had big plans for April, but after looking at this I am going to reduce my weekly mileage, skip speed to protect the hammy, and drastically cut back on the weekly long runs.

Here are my weekends since mid-February by time only:
2/15 = 1:14
2/16 = 5:14

2/22 = 3:11
2/23 = 2:07

3/1 = 3:31
3/2 = 1:38

3/8 = 5:12
3/9 = 1:35

3/15 = 5:13
3/16 = 1:40

3/22 = 3:16
3/23 = 2:35

3/29 = 4:09
3/30 = OFF

Looking at this, I am of the belief there is enough in the bank.  I need to get to the line in one piece.

Sunday, January 26, 2014

Sky dump

I recently used these words in my head. The meaning was explain by a member of the wrestling team at Slippery Rock well over 30 years ago. I will leave it at that. Had really been enjoying the low key running. It was some effort with the cold and snow and all, but I was getting decent trail time. I was on the road last week and due to the extreme wind chills up North I hit the treadmill. Of course I was inclining and running too hard. Soon after I developed tendinitis on the top of my right foot down to my big toe. Now I am not running and miss it already. Just another sign you can't P-funk uncut the bomb any longer. This makes it difficult to trim down. In the winter when it comes to food I am like a german shepard on a rib roast. I was up to 186...and okay...183 isn't dynomite!, but I was not gaining. So I decided I would try and count calories and picked a round number of 1,200 calories a day as a target. Maybe this is too severe, but I need to make something a challenge. If I can't run for awhile I will try and at least work on trimming down. Went to the grocery store yesterday. Somethings surprise you on how many calories they have. A quarter pound of mixed nuts is 240 calories! A Big Mac is 550 which was less than I thought. I did not go that route, but was curious. At the crack of nuts this morning I had 2 cups of corn flakes and 1 cup of 2% milk. That is 320 calories and a total rip off. I bought lite Italian bread at 40 calories a slice and I think having 8 slices of that would have been better. This is all new to me which is kind of interesting. You really do try and get the best bang for your calorie buck when your keeping tabs. I'm thinking one of the best deals is the 80 calorie lite greek yogurt. It's just hard not eating 7 at once.

Sunday, January 12, 2014

Tiny little moustache

Cold busy week so I managed 6:10 on 3 runs. Lapham was crappy Saturday, but good on Sunday except going the other direction which was choppy. Wed = 1:46:30 at Lapham. Mostly ran alone as everyone else seems to be much faster than I am. It was still darn cold, but trail was in Indianapolis 500 conditions. Ran 30 minutes prior to joining group at start. Sat = 2:03:30 at Lapham with Deno. 1:02 straight out Ice Age and across 18 to snow mobile trails and back. Stairs are a disaster. We enjoyed the day and chatted about the upcoming Kettle 100 and high school cross-country whoppers. Mostly on his part my stuff is all true. The rain had a negative bend on the trail surface. Sun = 2:20 at Lapham with Andrea. 1:23 out and back to 18 and the trails really firmed up in one day. Not Indy conditions, but perhaps Slinger Speedway. Andrea proposed we go the other way which we did for a 57 minute out and back. It was choppy, but provided different scenery. We also discussed the Kettle 100. I came to realize I have no idea how to tackle the thing right now. It does appear Deno, Andrea, and I will be trying some night training adventures.

Sunday, January 5, 2014

Stack it high and watch it fly

I did not run Ice Age in 2008 because of a stress fracture. In 2009 the goal was just run by time, do a bit of faster running and go out at Ice Age at training run pace.  I pulled weeks like this starting from January:
10:04:11 w/ 10k 41:53 and 4 x 100 (2)
8:52:28 w/  8 x Lowell Hill
10:19:21 w/ 6 x 100 and 8k 32:00...6 x Glacial Cone hill
9:08:19 w/ 6 x 100 and 8k 31:55
7:34:41 w/ 30:00 tempo.......6 x Lowell Hill
8:34:01 w/ 5k 19:32
4:13:20 w/ 15 x Horab hill
4:17:40 w/ 10 x Horab hill
Week of Ice Age ran 5.0 Tuesday and 3.4 Wednesday and finished Ice Age in 7:20:57 with virtual even split pace in the first and second halfs of race.

Here are the runs around 2 hours or more:
1/18 = 2:20
1/25 = 1:54
1/31 = 1:57
2/1 = 1:51
2/7 = 4:21
2/15 = 2:04
2/20 = 3:06
2/22 = 2:01
3/1 = 2:30
3/6 = 3:10
3/15 = 3:21
3/21 = 3:10
3/22 = 3:12
3/28 = 3:07
3/29 = 2:05
4/4 = 4:06
4/11 = 3:00
4/18 = 4:30
4/25 = 3:00
5/9 = 7:20:57 Ice Age.

I look at this and is consistent solid work, but it is not over the top.  It was doable and possibly without knowing it I was going to just the point where it was enough and stopping.  I mean I only did 10 speed/hill type workouts and the hills were small to medium.  Like most I want and can train way beyond this, but does it always work?  It's looking at stuff like this that makes me evaluate stuff all the time.

Saturday, January 4, 2014

Mostly farmers

Cashed in on the FA 50k and ran with Deno for 2:40:40 at Lapham. Good workout. It was what I really needed. Kind of pooped last 40 minutes, but it was worth it out on the Ice Age trail. I am at 183 pounds and with a bit of common sense I should get under 175 by February. I am trying to convince myself to take on 15 minutes of core 5 days a week, but motivation is low. I read a few old 100 reports last night and saw a fair amount of people mention they believed this helped. Does not seem like a huge investment time wise. I'm already twisted steel, so a bit more galvanization might not be a bad thing. Does time appear to be screaming by? 2014...are you kidding was college over 30 years ago? I guess that's why I want to do a hundo this year. I will treat Ice Age as my A race and Kettle 4 weeks later will get what is left. I have a busy day Sunday, but I am going to try and squeeze in an hour around 6AM. The high currently for Monday is -17F not counting the wind chill. Tuesday will be brutal as well plus I will be on the road all day from 6AM to 7PM. I'm going to have to go to the mattresses to get something in. I dislike cutback weeks, but with everything else I have going on this week I might have to put the skirt on. No matter, twern't no Grizz left anyway.

Friday, January 3, 2014

Meet the Flintstones

I cashed it in on the small davenport at 8PM yesterday and awoke at midnight. Then out of sheer habit I checked my phone to see if all was right in the world. It is embarrassing to admit this and I feel myself being weaved into this web without any power to move against it otherwise. Why do we have to have the phone with us 24/7? Anyway I went to bed and laid there for almost 2 hours. Obviously versions of running schemes ran through my skull. As I tried to include all the other items I am responsible for and want to do it seemed...well over whelming. Sure I can begin to organize everything to the tee, but after awhile this makes Double a dull boy. I will spare all the details because you who are reading this now have the blueprint at home. At the end of the day it is what's important in life which matters most. Competitive (if you can call it that) running requires boat loads of the various energy streams we pull from. Running is good. Running which requires over 15 hours of our time a week, (add in all the tangibles) is a grinder. So I settled back to sleep and when I awoke a decision was made. Last week I came across a quote that went something like this, "Never tell people your problems because 20% don't care and the other 80% are glad you have them." I are not smart enough to comment, but it sure does feel that way sometimes. Not sure how much of the 50k I will participate in tomorrow. It was -13F when I awoke this morning. I'd like to get in at least 3 hours. There is a bottle pack around here somewhere which needs to be found. Looking to move around comfortably for as long as possible. Not sure this equals 31 miles, but it could happen.

Thursday, January 2, 2014

I didn't ask for sunshine

I roughed out a draft of how I want to train for Ice Age. Nothing out of the ordinary. Spend the next 6 weeks getting in base shape and thinning out. Spend 9 weeks working on the long runs and get in a bit of strength/speed work. Taper for 3 weeks and make a go of it. I went through the list of who's registered and wrote down some names. Some mean different things to me. Not sure why I wrote a couple of the names down, but I was compelled to do it. I guess it is like A, B, and C goals you read about except this is about beating people. This is how I motivate myself. Sad...I know, but it's all I have at this point. Last I checked it is still a race. There is no science to the list. In fact I like everyone on the list. If I had to label these people you might see stuff like this: Legend - Grinder - Nemesis - Solid - Talented - and other unflattering tags just for my personal entertainment. Some people already know there on the list and some don't even know me. Everyone on the list has beat me except one. Two people I have never beat and probably never will, but that's what you get with an unscientific list. This is healthy...right?

Wednesday, January 1, 2014

Why do I love you people so much

I don't know much about music, but they claim you lay down the melody first and add the words later. I have the melody part down in my running, but this year it's time to start adding a few words. Getting out the door can be a struggle. A never ending one-on-one match. I have strategies to defeat the life me and life me is a very crafty adversary. We all face this and the more one wants to take on in the running world the more swashbuckling life me becomes. Offering advice here is like offering advice on how to race the last 3 miles of a need to climb up into your brain and operate what working parts are left to the best of your ability. Since my 4 week IT holiday: 12/12 = 31:32 12/14 = 1:58:40 12/15 = 1:15 12/16 = 1:00 12/17 = 1:04 12/18 = 1:00:15 12/19 = 51:00 12/21 = 1:31 12/22 = 1:08 12/24 = 1:00 12/25 = 1:14 12/26 = 1:24:30 12/27 = 1:17 12/28 = 1:21:15 12/29 = 1:00:15 12/30 = 1:11:13 12/31 = 1:34:07 Now much of this was through the many versions of snow running we have in Wisconsin. Let's just say it wasn't all "blue skies." The next 6 weeks will be largely the same well clothed fat man lumbering through the woods. When he comes out the other end he better be at least 10 pounds lighter.