We can rebuild him

 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?

Spoonbill Roseate

 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.

Red River

 7/21 4.1 @ 12:52 weight 188

7/22 4.1 @ 11:31

7/23 4.1 @ 11:38

Training for something.  Not sure what, but it’s good to be back in the ring.

Every time you turn around expect to see me.  Because one time you’ll turn around and I’ll be there.

Do other fighters pound raw meat

 4.5 @ 14:20 pace on roads.  Hard to believe that pace was without any walking.  Like last Sunday, I was wiped out from the beginning.  This time I just wound it out in low the whole way.

But…for some reason I continue to look forward to the next day.  Eventually everything will come together.  Weight was 182 today so that’s a step in the right direction.

Originally the plan is to run about every morning and very slowly increase mileage by a tenth of a mile every three days.  My watch say I’m averaging 19,000 steps a day so I expect to be tired.

Ice Age would be awesome and if I could right the ship there is a chance I would sign up in December.  There is another guy reading this that should consider the same.  I say this because it’s not about time or place anymore.  It’s about getting in good enough shape to enjoy the event, embrace the struggle, and train with a clear goal.  My goal would be to break 11:00, but anyone who knows me figures I’m training for a 9:59. That would be true.

Initially the plan would be to run at the lowest weight I’ve ever ran the event in…minus 5 pounds below that.  That’s the real motivator as I am tired of being rotund. I can lose weight running as you get the biggest bang for the calorie burn this way.  Plus on the mental side it’s not an issue for me to pile up miles.  I can moan about the aches and pains all I want, but lose 25 pounds and maybe stretch a little and see what happens.  On the journey as I approach 50-60 a week of jogging miles alone then let’s see what pace I can get to.

The morning comes and after coffee and a stretch it’s achieve the mileage.  Every day.  Take in the feedback and adjust.  If the runs not good than it’s something else.

Frank Rizzo

 4.4 @ 12:32 pace on bike trail.

That converts to making it to Duffin on the way out within 14:24 pace.  That’s 13 miles.  That’s my current state of affairs.

I see Ice Age in 5 pieces.  Start to Confusion.  Confusion to turn.  Turn to Confusion.  Confusion to Emma.  Emma to finish.  I’m working on the Confusion to turn currently…in my mind.

Good rabbit

 4.4 @ 13:05 pace.

Just slogged along to get the run in.  That’s what I had so I didn’t pay much attention to how much I was liking or disliking it.  It is a good feeling to get it in the bank.  Most days I cool down with a mile walk.

Be heading into the Boundary Waters in 3 weeks.  After I return at the end of the month, I will work through September and be done officially October 1st.  No matter, t’wernt no grizz left anyway.  Saw it right off.

20 seconds

 Yesterday was 4.3 @ 12:31 pace.

Today was 4.4 @ 13:25 pace on trails for half and the other road.  Ran early and it was already over 80.

Hips very sore.  As I get around during the day doing various walks it helps.  I stretch about 10 minutes before.  I might stretch in the evening as well.  It’s what Robert would do I figure.