4.7 @ 13:14 on bike trail and again I gassed out the last third of the slow step. Big week last week with 32.2 jogged and 23.8 walked for 56.0 total. Still counting calories. Try and eat 500 a day less than I burn.
I’ve turned back into a sort of runner. Shoes wet all the time that reek. Outside and the garage always have shirts, towels and socks hanging everywhere. Shorts rinsed out in the shower and hanging in the bedroom. Stand aside.
4.7 @ 13:08 pace on roads mainly. Tired out the last third of the distance as the sun was impressive.
Mentally, the idea of going out daily has been established. As I shed pounds and figure out the other parts it should come together. The heat is a killer if you don’t get out at the crack of nuts. It’s pretty simple, get up and relax/coffee for a long bit and go move around until it is done. I’ve been walking 20 minutes after. I’m sure that will probably shrink once I need more time running. Of course I won’t be working soon so what’s the difference.
4.7 @ 12:37 pace on bike trail. Felt okay, petered out the last mile. When I fade, I think about places on the Ice Age trail that are difficult.
The turn at 21.7 is a challenge. It seems like all you do is fight a slope. Most years when I came back through Highway 12 and across the prairie you came to that long hill entering the woods. I always ran that because it takes forever to walk up. I think if I ever ran out there again I would run half the hill(s) and walk the last half.
4.6 @12:17 pace on bike trail. Felt as solid as Sears. Maybe because yesterday I ate a 1000 calories more than I have been. Plus it was a bit cooler.
I’m just working on gradually increasing the base. When I leave for the Boundary Waters on 8/20 and get back on 8/30 that will be a break from running.
If I was asked what could I accomplish on the Ice Age course today, I believe I could get about 2 miles past Duffin (13 miles), which is the beginning of the open prairie on the way to 12. So about 15 miles, but it would be at least 14:00 pace and I’d be waxed.
Covered 4.6 each of the past two days…slowly. Down to 180 pounds. Honestly, I’m a bit worn down.
Coaching yourself is very difficult. Simplistically, you don’t respect the experienced version of yourself. That guy just wants to apply the governor all the time. Total douchebag. That’s how it goes. I like to believe there’s some genius in it all.
It just seems easier to beat yourself into shape and let all the other stuff follow. I’d rather run compromised most of the time and try and figure out solutions along the way, rather than be rested up and raring to go. It’s deceiving. It’s not supposed to be pretty. How can we crush a few skulls when the going gets tough?
4.5 @ 12:37 pace on bike trail. It was as it should be. Each proceeding mile was faster. It’s still going to take a while for that to become consistent.
Last week I hit 52 miles. 30.6 of jogging and 21.4 of walking. Again…I walk around a mile after the run and take numerous small walks throughout the day to stay limber. Otherwise (I drive a lot) I am stiff.
It’s so hard to run conservative for a long period of time at Ice Age. I remember coming through the first loop with Max Harn (1:48 800m Whitewater?) one year. It was his first one. After that he disappeared into the ether. I remember him crashing hard later on. I’ve done the same thing numerous times.
In fact everyone should storm the gates now and then. How else do you learn and adjust?
4.5 @ 12:31 pace on paved bike trail. Considerably easier than yesterday as much of the effort was in the rain.
If one can run a volume of miles at 11:00 pace for typical runs then Ice Age pace would be 12:00 starting out. Now if the volume is under 50 miles a week, say 40-50 the pace is more like 12:30 and be prepared to suffer the last 10 miles. That’s how it works for me. If one can run 70 a week then you won’t struggle as much the last 10.
Three strategies and all work as long as you fill in gaps.
Weekly long run with 3 bigger efforts prior.
Back-to-back.
Volume alone. Maybe 1-2 test tuns of 4-5 hours to test the stuff you need out.
If it is a go for me I’m leaning towards volume. Weekly volume. Maybe 55-65. Then work pace down to increase cruising speed. So if I average 10:30 on typical days then 11:30 pace to the turn at Dew Dip (21.7) 12:15 to Duffin (30.5) 12:45 to Emma (40.3) and 14:00 to finish. That’s a 10:18:06 on a perfect day.
