I'm thinking I need to put a shorter race on the horizon so I have something to focus on. It will get me to look at losing a bit of weight and conduct a few faster workouts. I'm up near 179 which is about what I end up without any governance. The days of unbridled hamburgers and hot dogs, along with cake and ice cream almost daily will need to subside.
Maybe by next week I can report a mini race schedule. I think I'll spend the week deciding how the training should play out. It will be built around one primary long run a week. That is how far I have thought it through this year. Sure there will be 1-2 harder efforts a week, but I may eschew even a medium long run during the week. Would like to have a few double days and keep the weekly mileage over 60.
1/15 = AM, 5.0 (10:05) snowy roads
1/15 = PM, 5.5 (9:43) roads
1/16 = AM, 4.6 (10:56) snowy roads at 3am
1/17 = AM, 7.0 w/ 5.0 (7:37) progression on New Orleans t-mill
1/18 = PM, 7.1 (10:24) mostly road w/ Dewey and Tim
1/19 = AM, 4.3 (10:14) road
1/20 = AM, 13.5 (9:42) Fox loop+ on paved path w/ Dewey and Christine
1/21 = AM, 9.0 (9:43) Keesus+ on roads
Week = 56.0
Sunday, January 21, 2018
Sunday, January 14, 2018
Ode to the O & B
One of the greatest tools of the runner is the mighty out & back. I'm and O & B guy from way back. It's like you are getting away with something. I mean a 6 miler should be like a day off. You no sooner are getting warmed up and it's time to turn around and get back to the barn. Then it's like you're done for the day. I'm not sure why every 6 miler isn't an 8. Perhaps because 6 miles takes an hour now-a-days.
It is also real useful when picking the direction you are heading into. Take the bad stuff early on and get the reprieve on the way back. It seems like common sense. I'm the guy who plays a game with the climate control on the dash. I only allow myself one button decision, or one turn up or down per mile. The odometer has to hit the .0 for me to choose. If I forget or am distracted tough luck. Not sure of the purpose, but it makes me value my decision. Just like which direction I head out first running.
As I travel for work I end up in a lot of new destinations. What would life be like without the steady hand of the O & B? Keep it simple and head for the side roads. Again I say roads because all runners know that sidewalks in the winter are a cancer. Many do not shovel. Many do not look backing out the driveway. Many have hidden ice like a glazed donut. Many are real close to houses who let their dogs out at 5:30am and they try and play superhero. They are just no match for experienced dog warriors such as myself. It is all most embarrassing for the dog. For whatever reason they feel obligated to get up in here on me. It is just easier to be out on the road in these cases and have people flick their high beams at me to be assured I see them. Sometimes it's the zero move over policy so they can send me a message that I need to be on the sidewalk. What am I telling you all this for? You live it.
1/8 = 4.6 (10:29) roads home
1/9 = 4.6 (9:50) t-mill in Superior
1/10 = 6.0 (10:19) roads in Superior
1/11 = 4.6 (9:38) roads in Green Bay in shorts for a bonus 46F morning
1/12 = 5.3 (10:13) roads home
1/13 = 10.3 (9:47) roads in The Sha w/ Christine
1/14 = 8.0 (10:06) roads and trail home
Week = 43.4
It is also real useful when picking the direction you are heading into. Take the bad stuff early on and get the reprieve on the way back. It seems like common sense. I'm the guy who plays a game with the climate control on the dash. I only allow myself one button decision, or one turn up or down per mile. The odometer has to hit the .0 for me to choose. If I forget or am distracted tough luck. Not sure of the purpose, but it makes me value my decision. Just like which direction I head out first running.
As I travel for work I end up in a lot of new destinations. What would life be like without the steady hand of the O & B? Keep it simple and head for the side roads. Again I say roads because all runners know that sidewalks in the winter are a cancer. Many do not shovel. Many do not look backing out the driveway. Many have hidden ice like a glazed donut. Many are real close to houses who let their dogs out at 5:30am and they try and play superhero. They are just no match for experienced dog warriors such as myself. It is all most embarrassing for the dog. For whatever reason they feel obligated to get up in here on me. It is just easier to be out on the road in these cases and have people flick their high beams at me to be assured I see them. Sometimes it's the zero move over policy so they can send me a message that I need to be on the sidewalk. What am I telling you all this for? You live it.
1/8 = 4.6 (10:29) roads home
1/9 = 4.6 (9:50) t-mill in Superior
1/10 = 6.0 (10:19) roads in Superior
1/11 = 4.6 (9:38) roads in Green Bay in shorts for a bonus 46F morning
1/12 = 5.3 (10:13) roads home
1/13 = 10.3 (9:47) roads in The Sha w/ Christine
1/14 = 8.0 (10:06) roads and trail home
Week = 43.4
Saturday, January 6, 2018
...my friend can stick around
I recently penned that a goal of 3,000 miles seemed doable in 2018. By January 2nd I already knew that was not realistic and I did not need any extra pressure to perform. I do not think the word perform is wrong here. It would take a massive performance and commitment to devote that much time to such a frivolous number. Pardon me for losing my head for a second.
I have also learned and don't mind saying that I am becoming (or have already become) the slowest guy you are training with. I want the handful of friends who read this to know I may cause you to run slower than you want if we get together. I have no desire to move any faster than necessary, so please get out ahead of me. The good news is most of the shared runs are just that...shared runs. These are the highlight of my week away from work and into the world of conversation. Conversation...remember those days? Is it any wonder my closest friends are those I run with?
I'm tired, but in a really good way. The idea of getting out most days for 1-2 hours at pedestrian paces in winter conditions is awesome. Being under motivated is not an issue. Running in a comfortable relaxed pace with all these clothes on is a lot of extra work. There is only so much energy allotted me in a given day and all of us met it out as we see fit. Mine goes to work, running, and the social discourse required for relationships outside the first two time magnets. Some of you may be thinking this attitude will pass on my part, but it will not. For the past several years it has become apparent to me there is a trade off. Run less + cross train + do healthy crap = faster times/running. Not interested. I'll do what I want which is essentially run most days and be happy that I still can.
This in no way means that when races come up I don't do the best I can. Most races I enter are to essentially do that. Since I am my own best friend I typically enjoy doing hard workouts myself. They are my workouts. No different than the books I choose to read, but I have to tell you up front that apart from that I am slow. Here is the index to what I'm talking about:
Winter trails = 10 - 13 minute miles
Summer trails = 9 - 11 minute miles
Winter roads = 9:30 - 10:30 miles
Summer roads = 8:45 - 10 minute miles.
So if you reach out to me to do a run...thanks for including me. It will be the highlight of my running week. If you think by some reason I may want to thrash around a bit you are probably wrong. I simply won't run less during the week to feel better. I have not reached that stage yet. Sure I'll run 30 seconds faster a mile faster a mile if that's the deal, but past that erodes my running enthusiasm for the days ahead.
The disclaimer is this is not the present situation with any of my running friends. The runs have been actually at pace perfect. However, Ice Age looms just over 4 months away and if it appears I'm sand bagging I am not. That's all I have for that day.
I have also learned and don't mind saying that I am becoming (or have already become) the slowest guy you are training with. I want the handful of friends who read this to know I may cause you to run slower than you want if we get together. I have no desire to move any faster than necessary, so please get out ahead of me. The good news is most of the shared runs are just that...shared runs. These are the highlight of my week away from work and into the world of conversation. Conversation...remember those days? Is it any wonder my closest friends are those I run with?
I'm tired, but in a really good way. The idea of getting out most days for 1-2 hours at pedestrian paces in winter conditions is awesome. Being under motivated is not an issue. Running in a comfortable relaxed pace with all these clothes on is a lot of extra work. There is only so much energy allotted me in a given day and all of us met it out as we see fit. Mine goes to work, running, and the social discourse required for relationships outside the first two time magnets. Some of you may be thinking this attitude will pass on my part, but it will not. For the past several years it has become apparent to me there is a trade off. Run less + cross train + do healthy crap = faster times/running. Not interested. I'll do what I want which is essentially run most days and be happy that I still can.
This in no way means that when races come up I don't do the best I can. Most races I enter are to essentially do that. Since I am my own best friend I typically enjoy doing hard workouts myself. They are my workouts. No different than the books I choose to read, but I have to tell you up front that apart from that I am slow. Here is the index to what I'm talking about:
Winter trails = 10 - 13 minute miles
Summer trails = 9 - 11 minute miles
Winter roads = 9:30 - 10:30 miles
Summer roads = 8:45 - 10 minute miles.
So if you reach out to me to do a run...thanks for including me. It will be the highlight of my running week. If you think by some reason I may want to thrash around a bit you are probably wrong. I simply won't run less during the week to feel better. I have not reached that stage yet. Sure I'll run 30 seconds faster a mile faster a mile if that's the deal, but past that erodes my running enthusiasm for the days ahead.
The disclaimer is this is not the present situation with any of my running friends. The runs have been actually at pace perfect. However, Ice Age looms just over 4 months away and if it appears I'm sand bagging I am not. That's all I have for that day.
Sunday, December 31, 2017
Kilgore Trout
Another year of running in the bank. The whole enterprise has been much fun over the past four plus decades. Anyone who has run with me has heard various renditions of runs ventured. Some are races from eons ago, events that happened on the run, and more than likely my take on various running related topics. When I look back it was a lot of fun running dual and even tri-meets in high school and college. Does much of this go on anymore? I seemed to be much more effective man to man than in bigger meets. I was faster than I looked so if you hung around too long there was a good chance it would go down to an all out sprint finish. In bigger events they were way out there so no chance of jumping anybody. In college I was the guy at the end of the line at Ponderosa asking coach if I could bump up my meal if there was any extra cash left. I guess the attitude came from my HS coach who stated, "We're not very good, but we're funny." That we were. We had guys so far back we had to send out search parties.
I ran the numbers again for 2017 and it appears Dewey has won the wingman award for the 4th consecutive year by his recollection. Here is the top ten list:
Dewey - 35
Tim - 33
Dean - 12
Christine - 11
Clement - 9
Andrea - 8
Sharon - 4
Steve HK - 4
Ron - 4
Andy - 3
Angela - 3
At the end of last week I determined I needed 52.5 miles this week to achieve 2,500 on the year. Today's run of 8.5 miles sealed the deal. Part of me wants to aim at 3,000 next year. That is an additional 1.37 miles per day than this year. If I average 8.25 miles per day the yield is 3,011.25. Yes, this is what it has come down to. I guess I'll aim at 60 miles a week. The math looks easy if you run it like this 7 - 7 - 7 - 7 - 7 - 15 - 10. I'll see what happens, but if I get serious about this it means the added aggravation of actually planning ahead and running when other stuff should be getting done. I'm a running bum. Getting out the door isn't a big issue most of the time. Even when I'm waxed (which seems like a lot lately) I just have a couple more cups of coffee and solve the problem. On another note it has been like -25F around here with the wind chill and there was no lack of getting up a posse to go running. I was on Lets Run and people were....I'll leave it at that. How hard is it to throw on an extra pair of sox, shorts, and another hat?
2017 Race Recap:
4/1 Southshore Half Marathon - 1:30:02
5/6 Hartford Love > Hate 5k - 20:13
5/13 Ice Age 50 Mile - 9:13:01
6/25 Frebeka 5 Mile - 34:22
9/16 Al's Run 8k - 32:39
10/8 Glacial Trail 50k - 5:04:46
11/18 JFK 50 Mile - 8:27:27
It was a good year. My right knee troubled me for 6-7 months. I tweaked it out on the Ice Age trail in April. It was never bad enough to stop running so I did not, though at times I had to hedge. For the most part the pain vanished in early November. I've always been lucky like that. Tacos and pumpkin pie await me so have a good 2018.
I ran the numbers again for 2017 and it appears Dewey has won the wingman award for the 4th consecutive year by his recollection. Here is the top ten list:
Dewey - 35
Tim - 33
Dean - 12
Christine - 11
Clement - 9
Andrea - 8
Sharon - 4
Steve HK - 4
Ron - 4
Andy - 3
Angela - 3
At the end of last week I determined I needed 52.5 miles this week to achieve 2,500 on the year. Today's run of 8.5 miles sealed the deal. Part of me wants to aim at 3,000 next year. That is an additional 1.37 miles per day than this year. If I average 8.25 miles per day the yield is 3,011.25. Yes, this is what it has come down to. I guess I'll aim at 60 miles a week. The math looks easy if you run it like this 7 - 7 - 7 - 7 - 7 - 15 - 10. I'll see what happens, but if I get serious about this it means the added aggravation of actually planning ahead and running when other stuff should be getting done. I'm a running bum. Getting out the door isn't a big issue most of the time. Even when I'm waxed (which seems like a lot lately) I just have a couple more cups of coffee and solve the problem. On another note it has been like -25F around here with the wind chill and there was no lack of getting up a posse to go running. I was on Lets Run and people were....I'll leave it at that. How hard is it to throw on an extra pair of sox, shorts, and another hat?
2017 Race Recap:
4/1 Southshore Half Marathon - 1:30:02
5/6 Hartford Love > Hate 5k - 20:13
5/13 Ice Age 50 Mile - 9:13:01
6/25 Frebeka 5 Mile - 34:22
9/16 Al's Run 8k - 32:39
10/8 Glacial Trail 50k - 5:04:46
11/18 JFK 50 Mile - 8:27:27
It was a good year. My right knee troubled me for 6-7 months. I tweaked it out on the Ice Age trail in April. It was never bad enough to stop running so I did not, though at times I had to hedge. For the most part the pain vanished in early November. I've always been lucky like that. Tacos and pumpkin pie await me so have a good 2018.
Thursday, December 21, 2017
The toy cannon
I have been thinking about what ground game I need to put forth for Ice Age this year. The last two weeks I have been digesting a 2 a day strategy of sorts for volume and recovery purposes. Sometimes I forget I work and that it is in the dead of winter, but in the day that was something I could work around. I'm thankful that the idea of running has not soured on me as of yet, but at the same time, trying to beat it out the door multiple times a day is a tall order. The get up and get going about an hour or so before first light will have to do. I will do 1-2 evening runs, but only as singles. If I can get back around 50-60 a week that will have to do.
Sunday, December 10, 2017
Going up the country
Time to start thinking about the events to participate in for 2018. Just the number 2018 begins to remind me that I may be retiring in 2023. Not sure what to think of that as it sounds both reassuring and unsettling at the same time. Anyways 2018 is about here and the thoughts of a grand return to training/running/racing make the usual appearance into the thought pattern. Kinda sorta like The Natural with Robert Redford. I'm going to make this one last big return (for myself) and prove what could have been. I entertain myself with these what if scenarios when I'm out in the dark running by myself. Regardless that I'm blasting out 11:40 miles on the trail for an hour or so, it does not deter me a bit. I can rebuild myself, I have the technology...in my mind.
Now to some degree this has served me well in the past. Certainly no regrets. But what about the future? Can I get back to boot camp mentality? In past years hiccups lasted a couple days here and there. The "if you ain't blastin' you ain't lastin' " regiment allows you to keep getting back up and punching away again. Now-a-days these little hiccups last weeks or a month.
My old man said a lot of things, but one of his favorites was, "Life is like a roll of toilet paper, the closer you get to the end the faster she goes." That's kind of close to home isn't old buddy? It sure is and it tells me I need to start getting after it. Here's what I'm pondering.
End of 2017 50k Fat Ass - maybe. I'm getting lazy on driving to go run anymore.
2/3/2018 John Dick 50k - probably and hopefully all of it this year. Maybe I'll get tough again and finish this usually primitive middle of winter trail slug fest.
3/24/18 - A trail marathon right here near the house by Holy Hill. This might be a well timed pace run event to do to gauge fitness for Ice Age. It is 7 weeks out from that.
4/29/18 Bear Trax 20k - 2 weeks out from Ice Age and run on Lapham trails. Why not go fire up the death star? It will help keep my mind on faster pace work.
5/12/18 Ice Age 50 mile - The grand daddy of them all. Never taken lightly. Looking for 17th finish and 10th in a row.
6/3/18 - Kettle Moraine 100m - Only 3 weeks after Ice Age. It will be a late decision because of something else I may want to do.
11/10/18 - Tunnel Hill 100m - This is the other thing I may want to do. Sure it is 5 months after Kettle, but I'm thinking of going for a PR here. I've only completed one 100 and that was in 18:34 in 2003. Eleven minute miles would yield 18:20. How hard could that be?
Now to some degree this has served me well in the past. Certainly no regrets. But what about the future? Can I get back to boot camp mentality? In past years hiccups lasted a couple days here and there. The "if you ain't blastin' you ain't lastin' " regiment allows you to keep getting back up and punching away again. Now-a-days these little hiccups last weeks or a month.
My old man said a lot of things, but one of his favorites was, "Life is like a roll of toilet paper, the closer you get to the end the faster she goes." That's kind of close to home isn't old buddy? It sure is and it tells me I need to start getting after it. Here's what I'm pondering.
End of 2017 50k Fat Ass - maybe. I'm getting lazy on driving to go run anymore.
2/3/2018 John Dick 50k - probably and hopefully all of it this year. Maybe I'll get tough again and finish this usually primitive middle of winter trail slug fest.
3/24/18 - A trail marathon right here near the house by Holy Hill. This might be a well timed pace run event to do to gauge fitness for Ice Age. It is 7 weeks out from that.
4/29/18 Bear Trax 20k - 2 weeks out from Ice Age and run on Lapham trails. Why not go fire up the death star? It will help keep my mind on faster pace work.
5/12/18 Ice Age 50 mile - The grand daddy of them all. Never taken lightly. Looking for 17th finish and 10th in a row.
6/3/18 - Kettle Moraine 100m - Only 3 weeks after Ice Age. It will be a late decision because of something else I may want to do.
11/10/18 - Tunnel Hill 100m - This is the other thing I may want to do. Sure it is 5 months after Kettle, but I'm thinking of going for a PR here. I've only completed one 100 and that was in 18:34 in 2003. Eleven minute miles would yield 18:20. How hard could that be?
Sunday, November 26, 2017
The Paperchase
I was tired today and still a bit beat up, but I marshalled out and put in 7 easy. That gives me 23 over the past 4 days. It is usually a pain to get out there, but once I get rolling I’m pretty good about enjoying what the day gives. Was going to do 6, but talked myself into adding a mile. On days like today I do out and backs because at the turnaround point I feel like I’m practically done. Anyone else get this way?
After today’s run it appears there is a need to run easy for a couple months. I think 5 a day during the week and a bit more on the weekend works for next week. Forty is a good number. I’m back to work after a good stretch of down time. A bunch of stuff to accomplish and at the same time I need to drive 5 hours tomorrow. Here’s to me being the best version of myself tomorrow. Not sure what that exactly means, but it does involve staying on the main tasks. I’m the sales guy and I prefer direct contact. I’m thankful for technology, but man can request pile up. This is the last thing on this, but I constantly remind people both inside/outside the company that I’m the field guy. No I did not see your email 30 minutes ago.
After today’s run it appears there is a need to run easy for a couple months. I think 5 a day during the week and a bit more on the weekend works for next week. Forty is a good number. I’m back to work after a good stretch of down time. A bunch of stuff to accomplish and at the same time I need to drive 5 hours tomorrow. Here’s to me being the best version of myself tomorrow. Not sure what that exactly means, but it does involve staying on the main tasks. I’m the sales guy and I prefer direct contact. I’m thankful for technology, but man can request pile up. This is the last thing on this, but I constantly remind people both inside/outside the company that I’m the field guy. No I did not see your email 30 minutes ago.
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