Hold until relieved

 I have been dealing with an Achilles issue the past month.  As is typical I have over played my hand.  Not an issue I want to prolong, it makes sense to just shut all attempts at accumulating mileage down.

 Turned 60 back in September.  No words of wisdom available at this time.  Let me bask in its semi-warm glow for a spell.  One observation is even middle age has passed.  My much older neighbors call me the kid.  A title I suggested to them.  They can on occasion tell me how and when yard work should be completed.  This faction is in their 80s and 90s.  It’s an uncommon gesture now-a-days, but it still resonates a level of respect from me.  I mean when the 90+ neighbor plows out your driveway that’s a piece of America back in my brain that isn’t accessed much anymore.  Really sort of Bud Grant-ish.

…and loving it

 I’m still out here.  Went over 1,600 miles for the year last week.  Mostly 11 - 13 minute pace.  No expectations for Ice Age.  Looking to get number 19 in the bank.  Have some weight to lose.  Did sign up for the Glacial Trail 50 mile on 10/11.  Thinking of the T-Bunk 100 in November.  Not getting any younger.  Ice Age is 9/11 so that’s on my 60th birthday.  Should be entertaining.  Nothing new to report.  Am starting to ponder the luxury of retiring next year.  Talk to 20 people about preparing for retirement and get 20 different philosophies.  

I know you dude

 Lit out today in shorts and a hood jersey.  Wanted to get in 2 hours.  Started out along the big muddy and angled her over towards Monches.  The sand hill cranes are out in full force.  So many of them now.  Things are super loud.  Busted a left into Loew Lake and picked up the trail.  It was so nice I went out and circled the stoney batter.  I put up over Emerald, hammering away the 11:00 minute miles.  Very few people out today.  Well...the dog folks are dedicated.   Saw more dogs than folks.  Picked up the Ice Age trail and continued to take it all in.  What issues I may or may not have had at the start seemed pointless by now.  My brain was covered in velvet.  I was tired, but I had slipped into a brief moment of unconscious freedom of movement.  This zone is rare and and attempt was made not to ruin it by charging of as into battle.  That’s a different plateau.  I’m no shaman, nor the son of a shaman, but I just got up on those big shoulders and rode her in for 13 today.  

Grizzer bears pilgrim

 Not much new to report.  Logging way less miles.  Generally in the 50-55 a week range.  I’m not blazing anything.  I’d say I’m running about one minute a mile faster per mile.  Super pumped the snow is gone.  Mostly will be running around home so a decent amount of Ice Age trail around here and the Bugline.  Bugline be packed with an assortment of folks, so I try and hit it early.  The bicyclist have not won me over yet.  Still have a few Spider Sabiching it through the field.  

Saw Earl Campbell turned 66 last week.  Do yourself a favor and go look at what a dynamic fullback used to run like.  Freaking beast.  Besides the power, stiff arms, bowling NFL athletes over, etc., it gets even better when he is finally in the open field an jettisons the afterburners.  You have to admit those tear away jerseys just made it that much better.

Been traveling more lately so not getting out to The Way of the Fist Track Club as much.  Now that Chef Mike moved up from Illinois we can have as many as 5 running at the same time.  

Everyone have a good Easter.  Paint King.

Not bad for 2 weeks work

 Training has been different as of late.  Running faster has finally taken its toll, but I guess this was already known.  It does an excellent job of making one tired.  The plan will remain the same, but the paces are being dialed back substantially.  The stride rate is still being worked on.  Small improvements have been made, though there is some doubt reaching 180 per minute will happen.  I have went from about 152 to 160.  Today it was 162 at 10:26 pace.  That was with trying to make an effort towards improvement.  My best result was at 170.  That was closer to sub 8:30 pace.  Also this is primarily on the roads.  The trails require a different technique.  Less shuffle and more high stepping.  At least on the Ice Age trail.

Really enjoyed a 21.5 mile run this past Sunday with Angela, Tina, Brenda, and Nicole.  They were on there second day of running a 50k.  We moved well.  I was fairly waxed for a couple days.  It is so nice to just move along.  No pressure.  Enjoy getting out.  I kind of miss piling up the 70-80 mile weeks.  It was all super slow (yes I know 10:30 is slow), probably between 12-13 a mile when by myself.  But...it is also nice to change things up a bit.

Big Iron

So now that I am back traveling a bit more for work, I am going to have to adjust how some runs play out. The plan to continue moving faster in short runs still played out. After reading a nice piece by Beck the idea of increasing cadence was added.  I had five faster efforts as follows w/ cadence noted.  There is no warm up, just start rumbling.

4.4 @ 8:44 (?)

4.4 @ 8:45 (160)

4.4 @ 8:25 (166)

4.4 @ 8:33 (172)

5.1 @ 8:26 (168)

Another decent level of volume pace work.  

So the trails are still in bad shape.  I opted for a mostly road run on Sunday to finish the week.  I had last Saturday off and struggled a bit with 14 last Sunday.  Glad to report this 15.1 went fairly decent with a pace of 9:36 and a 158 cadence.  I was surprised at the lower number, as I felt like the turn was better than that.  Still have a lot to discover here.  If anything it gets me thinking about different ways to do things.  The week odometer ended at 51.3 miles.  

I set my watch up in time zones of sub 7:30, 7:30 to 8:00, 8:00 to 8:30, 8:30 to 9:00, and 9:00+.  Would like to try and see if any progress is made as I continue.  Knowing one is tracking data is hard to ignore, but I am trying.  

Vanishing Point

Recently I learned the Ice Age 50 mile has been moved to September 11th. This falls on my 60th birthday. It has promoted me to drop my current habit of running at a very slow pace in the name of just piling up miles. After much thought and writing out various schemes I have developed a strategy. It is as follows. Monday thru Friday Run twice a day at an up tempo pace for 35-40 minutes. On Tuesday and Thursday evenings run with Big Kick Track Club easy. Fridays will be looked at as well if I am gassed. Saturday off. Sunday I will alternate weeks with a long run and a trail pace run at goal pace. The pace run will allow me to figure out what I can possibly achieve. The A goal for now is 8:30. The mileage will fall between 55-65 per week. Last week I was a bit aggressive. This left me waxed at the end of the week. I will attempt to back off a bit on the up tempo runs. I did 6 out the door up tempo runs of 4.3 miles and averaged 9:01, 8:44, 8:13, 8:14, 8:29, and 8:21 on those. Friday I opted for 6.2 easy and Saturday off. Sunday was 14.0 @ 10:52 and I struggled a bit the last 5 miles. Ended the week with 58.2 miles. It wouldn't hurt to cut weight. I was 178 on Tuesday. I am 5'11" so there is room there. Historically if I am in the low 170s that is good for me.