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. Sure...you 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.
Sunday, December 28, 2014
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)
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
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.
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.
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 Glacial...it 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.
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 Glacial...it 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.
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.
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