Just feed him when you can.

I spent much of the fall season running short faster 2-4 mile tempos.  At Thanksgiving I went back to PA and entered a 10k to see how I would fair.  It was a cool day in the mid 20s and I got ready to do battle against another 156 hearty souls.  I went out conservative and was in the lead for a couple minutes before 4 people went ahead.  A couple young guys took the lead and I worked back up to third position and through the mile in 6:12.  The first guy was way out there and didn't look like he was working too hard, but the second one was only maintaining a 30 yard lead on me.  I decided to work the downhill and uphill and caught him at 2 in 12:05.  I went past him and he countered.  We got to a flat section and I opened it up a bit to see what he had and opened 20 yards on him at 3 in 18:00.  I felt okay, but knew I had to push through a windy section and probably gained another 15-20 yards to get through 4 in 24:09.  I maintained through 5 where you make a left hand turn towards the finish in 30:18.  I peaked back and saw a couple guys coming so I laid out what I had so as not to make it interesting.  I know you finish on the track and I was determined to finish strong and did in 37:32 for 2nd.

Tiffany Wolfe

Gobbler's Gallop

Runners warm up in the cold for the 17th annual Gobbler’s Gallop on Thursday.

After a few easy weeks I'm back to my normal hobby jogging in anticipation for the upcoming Ice Age 50 mile.

Feed your head

It is nice running when your not tired all the time.  When I think about it, a decade of doing the long one on the weekend just grew old.  Two hours is doable.  Did 2 hours today and probably will do 2 again tomorrow.  probably wait til January to ramp up a bit.  I assisted the Maestro on an Ultra Intro last month and I will be the wing man twice more before the end of the year.  Jeff is real good and I just ramble.  Hope to get better traction next time.

It is fun having people come up after to chat a bit about themselves and ask questions.  They ask me stuff I have no idea on, but I render a reply anyway.  When hydration comes up I often wonder why the need is felt to really change much before a race.  If you drink too much the night before and the morning of you still have to run it through the system.  I just think it takes some of the stuff you'd like to have with it.

The 50k is a good place to start for beginners.  I struggle when people let me know half their workouts are weights, biking, yoga, swimming...etc.  That is all good and I am sure there is tangible benefit.  I just think if more of the time was spent running it would be a more enjoyable/doable effort.

Kind of looking forward to running with Old Ron Bero this winter.  The Flemish Flash seems to be heading out towards the same path I'm looking for.  Not the one to the pasture just yet. 

IP Man

My son and I watched this martial arts movie and I rather enjoyed it.  It brought back memories of discussions I had with a friend who has practiced for years.  I was intrigued by the mental and physical training and saw many similarities between what he did and running.  He did as well and I enjoyed those discussions.  The movie got me to thinking again as a runner this is my art.  I have and will practice this as long as I can because it is way beyond just doing it to keep in shape.  Though competing does not hold as much as importance as it once did, I still find myself doing it because I want to get better.  Though I often jog around at 9 pace I find my schedule has morphed into a solid platform for me.  I run hard over short distances twice a week just for the shear enjoyment of running faster and then really spend the rest of the week running getting a few easy miles in.  I told Mallach several weeks ago that I have been enjoying running now as much as any time in my life. 

TV party tonight!

Well another Al's Run has came and went and I am glad to report we won the Corporate team event out of 44 teams.  Some pretty solid efforts as everyone did what was needed.  I broke 30...barely with a 29:58 and had to get on the gas the last half.  The question is...what's next and I have no idea.  Want to get back over 50 miles a week.  Really enjoying running now.  Work has taken away most of my free weekly time with more travel, but I look forward to getting to bed early and hitting the bricks for an AM run with Jamie and his son Nate.  The dogs provide some humor as well.  Mentioned to Brother Grub I will entertain the idea of doing the Kettle 100 as an ultra hobby jog.  I think I am slowly getting to where I want to be.  Run what I want to, race an occasional fast one, and only commit to about 6 weeks of specific training for Ice Age.

I've been sleeping more.  It makes a big difference in life.  Watch little TV.  Even sporting events aren't that appealing.  Ahhhh...the life of a running bum.  It's not too bad.  Not bad at all.

Krakatoa

Last 5k tune-up on the track this morning before Al's next Saturday.  Because of last weeks good result I tend to hedge a bit.  I hate to say it, but I ran by "feel" the first 1600m and went through in 5:53.  I figured no biggie just keep doing that, but the second 1600m was 5:59 which meant I better crack it down if I wanted to get ahead of last week.  Third 1600m in 5:50 and it was work, but I had enough to finish the last 200m in 37 which is good for me.  Final result was 18:19, so under race conditions at an 8k I should be capable of around 29:35 - 29:40.  I may do a 1600m on Tuesday at near 5:40 just to air it out a bit.  I used to do a 3200m at race pace, but need a confidence booster.  It would not surprise me if I went through the first mile at Al's in 5:40, but woulf prefer a 5:45.  You just don't know on race day because you see everyone flying out there and it is tough not to get carried away.  I'd like to get through 4 miles at 24:00 and put the hammer down, but everyone knows it's harder to do on race day then on the day your typing it in the computer.

Into the shadows

Darkness.  You can already see it coming as an early AM runner.  Like the old grizzled veteran Clement Grum said about AM running, "It's like you cheated the day."  It does kind of feel like that.  Come home from work and you are D-O-N-E.  Crank up the air and break out the iced tea Braaaaaah.

2 mile this morning for a tune-up.  Out in 5:58 and finished with a 5:46.  I worked, but again not as hard as I had to last year.  Another 5k on the track Saturday and possibly another 2 mile next Tuesday at 6:00 pace.  I'm starting to like this...because it is different, easier, and takes less time.  I ran 12.2 last Wednesday morning and that was my longest run since Ice Age.  Most other days are hobby jogging of 8:30 - 10:00 pace.  I know I can bring the mail.  I don't have to prove to myself everyday I can do it.  Actually thinking of signing up for the Discovery Run 15k.  Think I'll bolster up to 55ish a week for a month and give it a go.

Looking forward to participating with Jeff Mallach on his good will running tour.  I have some notes about what to talk to, but I'm sure it will turn into complete rambling about crap Jeff and I have learned over the years.  After all, that is all running is about.  Lacing em' up and seeing what happens.  It is fun to see people get excited about basic traing and racing.  Should be fun.

2 mile lightning

That's what you called in when you lit it up the first couple miles in the day.  Now-a-days it's all about pace control...at least for me.

Two weeks to Al's (8k) and I ventured to the track for the first time this season for a 5k pace run.
Last year I ran an 18:26.  I went out well today, but somewhat under control.  I can just sense what 6 pace is.  First 1600m in 5:57 and feeling okay.  Tried to stick with the pace, looking at the watch every 800m.  Through the next 1600m in another 5:57 and felt much better at this point compared to last year.  I moved on and it wasn't to the last 3 laps that it started to become hard work.  That's about 2 - 2.5 laps ahead of how I felt last yeat.  Third 1600m in 5:51 and ran the last 200m in :38 for a 18:23 run.  I'll put that in the bank, the calculator said it was 5:55 a mile pace.

Going to continue with a few more pace runs, rest and hopefully do a bit better than last year at Al's.
I've been primarily doing 4 mile tempos twice a week at 6:40s to 7:10 at about 80% effort.  It seems to have paid off.  I did three treadmill run of about 2.5 miles at 5:55 - 6:05 so I had the feeling I could do what I did today.  I'm about 175 lbs., so if I can get to 170 I should be good to go.