Today I did my first double digit run in a long time. My last 10+ mile run was the Tyranena Beer Run half marathon back at the beginning of November. By my calculations that was 139 days ago.
The time itself isn't that significant. I've been known to go for very long spurts without running at all. The difference is, in that time, I've actually ran almost exactly 450 miles, without a single one exceeding 10 miles. That's a lot of miles, 3+ per day on average.
I have to say I'm probably in the best running shape I've ever been in. I was able to finish today's run fairly strong, but the legs were definitely tired and there is most certainly some residual soreness. Time to work on the endurance.
At this point I'm almost certainly bagging the half marathon I had planned for next weekend. I just don't see much upside. I'm not really trained for it, and I don't need the disruption in training for a week pre/post race.
I still think I'll run a spring half, but maybe in late April or early May after I've got a couple more good long runs in the bag.
Friday, March 23, 2012
Sunday, March 18, 2012
Shuffle
Shuffling along. March has been a rough month training wise. The weather has been great, but schedules have changed, both family and work, and it's just been harder to get things done consistently.
Saturday was Shamrock Shuffle. 10k with 1,100 of my bestest buds all decked out in green. Nice day for a race, if you are use to running under full sunshine and in temps of the upper 70's. I'm not, it's March, in Wisconsin, shouldn't be this warm.
I do have pictures from this run, I'll upload them later, but I have to write this now, while I still have the motivation to do so.
Plan for the race was simple. Easy on the way out, hit the turn around at 25:00 (~8 min/miles), then push on the way back. After running Bock Run two weeks ago at 7:37/mile I figured this was a pretty conservative plan.
The issues with my plan showed early. Holding 8:00 miles wasn't happening easily. The first mile was congested, but after that I just didn't have much go in the legs. Throw the heat factor in there (I don't run well in heat) and it was rough. I hit the turn around at 25:49, I'm sure it was past the half way point, but I don't know just how far.
My plan to put the pedal to the floor on te way back ended up closer to a "hold on for dear life" struggle. Around the 3.5 mile mark I took my shirt off. My apologies to any and all that may have been blinded by the glare off my March belly. But it was warm enough to warrant it, I have not sweat that much in a long long time.
The remaining miles are sort of a blur. Attempted to keep pace with a tie-dye shirt for the last two plus. Kept her in my site for the most part, but couldn't exactly keep up.
Crossed the line at 49:38. 8:00/mile pace. Happy with it. 3:41 faster than my last 10k back on Thanksgiving day.
199/1102 overall
148/418 men
44/107 age group
I'm rethinking my plan to race often in prep for Ironman. On one hand, it's nice to have frequent short term goals to work towards, on the other hand, it really screws up the consistent training needed for Ironman. Post Bock Run my legs were toast for a good two or three days. I don't feel quite as bad post Shuffle, but last weeks training was definitely compromised, as I didn't want to come into the race on completely trashed legs, and I'm sure it'll be a day or two before all feels normal again.
So the week before, week after compromised. Not sure it's worth it. Was going to run a half marathon at the end of the month. If I had to choose today, it'd definitely be off the table. We'll see.
Saturday was Shamrock Shuffle. 10k with 1,100 of my bestest buds all decked out in green. Nice day for a race, if you are use to running under full sunshine and in temps of the upper 70's. I'm not, it's March, in Wisconsin, shouldn't be this warm.
I do have pictures from this run, I'll upload them later, but I have to write this now, while I still have the motivation to do so.
Plan for the race was simple. Easy on the way out, hit the turn around at 25:00 (~8 min/miles), then push on the way back. After running Bock Run two weeks ago at 7:37/mile I figured this was a pretty conservative plan.
The issues with my plan showed early. Holding 8:00 miles wasn't happening easily. The first mile was congested, but after that I just didn't have much go in the legs. Throw the heat factor in there (I don't run well in heat) and it was rough. I hit the turn around at 25:49, I'm sure it was past the half way point, but I don't know just how far.
My plan to put the pedal to the floor on te way back ended up closer to a "hold on for dear life" struggle. Around the 3.5 mile mark I took my shirt off. My apologies to any and all that may have been blinded by the glare off my March belly. But it was warm enough to warrant it, I have not sweat that much in a long long time.
The remaining miles are sort of a blur. Attempted to keep pace with a tie-dye shirt for the last two plus. Kept her in my site for the most part, but couldn't exactly keep up.
Crossed the line at 49:38. 8:00/mile pace. Happy with it. 3:41 faster than my last 10k back on Thanksgiving day.
199/1102 overall
148/418 men
44/107 age group
I'm rethinking my plan to race often in prep for Ironman. On one hand, it's nice to have frequent short term goals to work towards, on the other hand, it really screws up the consistent training needed for Ironman. Post Bock Run my legs were toast for a good two or three days. I don't feel quite as bad post Shuffle, but last weeks training was definitely compromised, as I didn't want to come into the race on completely trashed legs, and I'm sure it'll be a day or two before all feels normal again.
So the week before, week after compromised. Not sure it's worth it. Was going to run a half marathon at the end of the month. If I had to choose today, it'd definitely be off the table. We'll see.
Sunday, March 4, 2012
PBR
Have not had much to say as of late. Training has been fairly cut and dry. Starting to get a little cabin fever. Need some warm weather. Need to get the bike out on the road. Need to start racing, mix things up some.
To that end, ran the Point Bock Run on Saturday. Fourth time I've done this race in the last 5-years. PR'd the distance each time. Of course the first time I ran it was the first time I ever ran 5-miles, so it isn't that much of an accomplishment.
This year I honestly didn't know what to expect. I've been running quite a bit, but haven't done any speed work at all, no intervals, no tempo runs. Have just gone out and ran. Only look at the Garmin to know when it's time to turn around or stop. No pace concerns, goals, etc.
Enter race day. It's cold, not terribly so, but colder than it has been, maybe 30 degrees F. But winds gusting to 18ish mph. Wade and I spent about an hour in the car prerace watching snow blow off the roof of a building in front of us. Overcast, no sun, but the course was clear of ice, so no complaints there.
With all that said, I went out with the goal to break my 2010 PR of 39:20, a 7:52 pace. Go out fast, if I blow up, I blow up.
First mile ended up in the 7:20's. Little fast, but ok. Wasn't feeling awful. I don't recall the time at the second mile, or the turn around, but I do recall passing mile 3 at 23:00 flat, according to the course volunteer stationed there.
Odd thing is, I was able to calculate I had ran the first three at exactly a 7:40 pace. Normally if I run hard, simple arithmetic completely eludes me. Apparently I wasn't running hard enough. I tried to pick it up in the fourth mile, but the legs weren't having anything to do with it. I passed mile 4 at 30:45, again according to the course volunteer.
Some more quick math told be I had an outside shot of breaking 38 minutes. Wasn't to be. Legs just didn't have any more get up and go. Last mile was again in the 7:20's.
Final time of 38:03, split at the turn around of 19:00. Not sure why, but not breaking 38 was very disappointing. Although it was the only even vaguely disappointing aspect of the race.
The stats.
286/1869 overall
242/913 men
37/125 age group
Some other interesting bits:
only 44 women beat me, but I also got beat by:
1 (of 6) 65-69 year old man (by one second), and
10 (of 24) boys 15 years old or less.
If I would have noticed the old dude I most certainly would have attempted to run him down. But either way, more power too him. I can only hope to be out there competing in another 25 years.
10K coming up in a couple weeks at the Shamrock Shuffle. Then the Trailbreaker Half Marathon at the end of the month. Hopefully a couple of more PR's. We shall see.
And I'll work on getting a February summary together, and posting on a more regular basis.
To that end, ran the Point Bock Run on Saturday. Fourth time I've done this race in the last 5-years. PR'd the distance each time. Of course the first time I ran it was the first time I ever ran 5-miles, so it isn't that much of an accomplishment.
This year I honestly didn't know what to expect. I've been running quite a bit, but haven't done any speed work at all, no intervals, no tempo runs. Have just gone out and ran. Only look at the Garmin to know when it's time to turn around or stop. No pace concerns, goals, etc.
Enter race day. It's cold, not terribly so, but colder than it has been, maybe 30 degrees F. But winds gusting to 18ish mph. Wade and I spent about an hour in the car prerace watching snow blow off the roof of a building in front of us. Overcast, no sun, but the course was clear of ice, so no complaints there.
With all that said, I went out with the goal to break my 2010 PR of 39:20, a 7:52 pace. Go out fast, if I blow up, I blow up.
First mile ended up in the 7:20's. Little fast, but ok. Wasn't feeling awful. I don't recall the time at the second mile, or the turn around, but I do recall passing mile 3 at 23:00 flat, according to the course volunteer stationed there.
Odd thing is, I was able to calculate I had ran the first three at exactly a 7:40 pace. Normally if I run hard, simple arithmetic completely eludes me. Apparently I wasn't running hard enough. I tried to pick it up in the fourth mile, but the legs weren't having anything to do with it. I passed mile 4 at 30:45, again according to the course volunteer.
Some more quick math told be I had an outside shot of breaking 38 minutes. Wasn't to be. Legs just didn't have any more get up and go. Last mile was again in the 7:20's.
Final time of 38:03, split at the turn around of 19:00. Not sure why, but not breaking 38 was very disappointing. Although it was the only even vaguely disappointing aspect of the race.
The stats.
286/1869 overall
242/913 men
37/125 age group
Some other interesting bits:
only 44 women beat me, but I also got beat by:
1 (of 6) 65-69 year old man (by one second), and
10 (of 24) boys 15 years old or less.
If I would have noticed the old dude I most certainly would have attempted to run him down. But either way, more power too him. I can only hope to be out there competing in another 25 years.
10K coming up in a couple weeks at the Shamrock Shuffle. Then the Trailbreaker Half Marathon at the end of the month. Hopefully a couple of more PR's. We shall see.
And I'll work on getting a February summary together, and posting on a more regular basis.
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