Wow what a few relief a few warm days can bring. As I have said before I was very sick and tired of the cold. The last few days have been great for me mentally with these darn right balmy days. Now if we can just like a week straight of these days and I think the trails will be open soon !!!
My running this weekend was nice. I had a real nice run Friday morning before work. It was a nice and easy 7 miles with some stride outs at the end. On Saturday I also ran before work. I figured with the Irish for a day race going on I would loop down by the lakes and see if I could see anyone I knew. Well along the way I saw Helen, and then Joe Z. and the boys. I did not get to talk to Helen but I am guessing she might be doing the race ? Joe, Tony,and Nick where all running 10 miles then doing the 10 mile race after. I was able to run like 4 or 5 miles or so with them which was nice. I closed out the week with a great 20 mile run with Sonya and Paul. Adam also ran with us for the first 14 miles. Man what a nice day !!! I think it got up to 44 during our run which felt great. I felt good on all the runs this week and feel real good about where I am going running wise. Still much work to do but I am happy.
Also this week was the USA 15k championships like I posted about. Looking at the results I think I did OK with my picks. All my friends on the Team USA MN ran pretty good. Good job everyone !! You should also check out the video here. Also always look to Flotrack for lot's of great running coverage.
Sunday, March 15, 2009
Thursday, March 12, 2009
Nice Hill Workout
So today was a workout day. I was hoping to do a Tuesday/Thursday workout schedule this week but with the crazy snow/rain/wind on Tuesday then the cold and ice yesterday I ended up with just today to do my workout. I figured I would stick to the hills I was to do since I new "my hill" was clear of snow and ice. After a great warm up along the parkway I was ready to roll. I think the hill is about 400 to 500 meters long, it does not matter as I was just looking to keep it fresh, fast and strong. The first 2 where pretty hard but nothing like the last 3. Man I could feel the lactic acid building earlier with each one but I was able to keep the pace the same for all of them !!! My max heart rate was smoking but in a good way it felt good. I am not sure if I will try to sneak in something before the end of the week yet. I guess I will play in by ear. I ended up all in all today with 10 miles and 5 x hills.
Here are some good video's on a great runner in my mind. He had a tuff year last year but I am hoping he can come back hard this year. Good luck Buster !!!
Here are some good video's on a great runner in my mind. He had a tuff year last year but I am hoping he can come back hard this year. Good luck Buster !!!
Wednesday, March 11, 2009
Also some good reads......
If you like to catch up with some fast MN ultra runners like Helen and Joe Z check out Chad Austin's Running MN blog.
Gate River Run 15k
This weekend is the USA 15k road championship at the Gate River Run in Florida. As a big running geek I love to follow this stuff. One thing that is real fun as well is watching to see how my friends on Team USA MN are doing at these races. This year there is a big group from the team going to run. The fields are super stacked !!!
Some of the big names running on the mens side are Fasil Bizuneh, Daniel Browne, Fernando Cabada, Andrew Carlson, James Carney, Ian Dobson, Anthony Famiglietti, Matthew Gabrielson, Jason Lehmkuhle, Chris Lundstrom, Joshua Moen, Dathan Ritzenhein, Jorge Torres. On the womens side they are Emily Brown, Colleen De Reuck, Elva Dryer, Katie McGregor, Kate O'Neill. Now if I had to my best guess on what the top 5 will look like this is what I would guess....
Mens:
1)Dathan
2)Fam
3)Jorge
4)Matty G
5)Andrew Carlson
Womens:
1)Katie M
2)Emily B
3)Elva
4)Colleen
5)someone from the pack
You can find more info for this race at USATF site
Some of the big names running on the mens side are Fasil Bizuneh, Daniel Browne, Fernando Cabada, Andrew Carlson, James Carney, Ian Dobson, Anthony Famiglietti, Matthew Gabrielson, Jason Lehmkuhle, Chris Lundstrom, Joshua Moen, Dathan Ritzenhein, Jorge Torres. On the womens side they are Emily Brown, Colleen De Reuck, Elva Dryer, Katie McGregor, Kate O'Neill. Now if I had to my best guess on what the top 5 will look like this is what I would guess....
Mens:
1)Dathan
2)Fam
3)Jorge
4)Matty G
5)Andrew Carlson
Womens:
1)Katie M
2)Emily B
3)Elva
4)Colleen
5)someone from the pack
You can find more info for this race at USATF site
Monday, March 9, 2009
SEB COE vs STEVE OVETT 'CLASH OF TITANS'
These two runners are two of the greatest 800/1500 meter runners ever. They went back in forth over and over with the world record. Take a watch.
OK GO !!
One more week down and one more good week of running. Man I think that is 3 weeks in a row, knock on some wood !!! This last week had it all for me. A good long run, some up tempo running, a little hill sprinting. I felt very well rounded at weeks end. I have been enjoying adding in the workouts. I like running as much as the next person but it is fun to mix it up.
This was my 2 week of hill sprints. It seems crazy to run as hard as you can for only 12 sec up a very steep hill but man what a great workout. I also added in some up tempo work of repeats of two min's with 1 min rest in between. These got better as the number of rep's where added. Lastly I had a great long run with a 20 min tempo added into the middle of the run. I did this workout with Adam before work last Saturday. We ran from the store out 7 1/2 miles for the warm up. Now our warm up was a bit faster than I normally do this in as we kept clicking off 6:45 miles. When we started out the tempo Adam dropped it down to like 5:30 pace where I kept a smooth 5:50 ish min pace. All in all a good work out. I think that was the fastest 15 miles I have run in some time. I think the whole run took us like 1:32 !!! The cool down did not even seem to slow down for cying out loud.
All in all it was a 68 mile week in 6 runs. A good miles per run average I thought. One more good week of running then I will test myself some at the St Patty's Human Race 8k in St Paul.
Here is also a good link to a Running Times artice on coach Brad Hudson's training. I have read his book in the last few weeks and found many good idea's.
This was my 2 week of hill sprints. It seems crazy to run as hard as you can for only 12 sec up a very steep hill but man what a great workout. I also added in some up tempo work of repeats of two min's with 1 min rest in between. These got better as the number of rep's where added. Lastly I had a great long run with a 20 min tempo added into the middle of the run. I did this workout with Adam before work last Saturday. We ran from the store out 7 1/2 miles for the warm up. Now our warm up was a bit faster than I normally do this in as we kept clicking off 6:45 miles. When we started out the tempo Adam dropped it down to like 5:30 pace where I kept a smooth 5:50 ish min pace. All in all a good work out. I think that was the fastest 15 miles I have run in some time. I think the whole run took us like 1:32 !!! The cool down did not even seem to slow down for cying out loud.
All in all it was a 68 mile week in 6 runs. A good miles per run average I thought. One more good week of running then I will test myself some at the St Patty's Human Race 8k in St Paul.
Here is also a good link to a Running Times artice on coach Brad Hudson's training. I have read his book in the last few weeks and found many good idea's.
Monday, March 2, 2009
Solid
I can say I felt like I had a very solid weekend overall. I got in two pretty good runs and had a very busy day at work on Saturday !!!
On Saturday the day started very early since I needed to be at work by 7:45am to meet one of the MDRA marathon training groups. They where having a team store day at the store so I opened it up early for them. By 10am when we normally are open it was bang off to the races. Starting this time of the year with people training for all the spring and summer races plus with all the high school kids coming in for track which starts next week it gets very crazy. I often think heck who needs to run when you are running back and forth all day long !! With that said Nick did drag me out after my 9+ hour day at work. I ran down to the band shell to meet up with him. At first I was not to happy about this since all I wanted to do was sleep. But in the end it was a very good run !!! I ended up with 6 miles for the night. I felt good but did not want to do much more since I knew I was running 20 miles the next day with Paul.
Sunday I met up with Paul for a 20 miler on the Mkta LRT trail. I just needed to get off the roads for this one. The gravel and little snow was good on the legs. Adam ran with us for the first 12 miles then we added on. I could tell I was going farther than I have for sometime around 2 hours but by 2:10 I was doing good. We ended up with 2:23 good for a solid 20 mile run. This run gave me some good confidence that I am doing better than I feel most times. I got to keep it up as we have 16 weeks till Grandma's Marathon !!! Yesterday was day 1.
By the way did I mention I signed up for Grandma's !!!! They have my $$ now it is time to suck it up. This week I need to get all taken care of for Leadville as well.
The week ended up with 59 miles on 6 runs. Not bad but still a bit lacking for me.
On Saturday the day started very early since I needed to be at work by 7:45am to meet one of the MDRA marathon training groups. They where having a team store day at the store so I opened it up early for them. By 10am when we normally are open it was bang off to the races. Starting this time of the year with people training for all the spring and summer races plus with all the high school kids coming in for track which starts next week it gets very crazy. I often think heck who needs to run when you are running back and forth all day long !! With that said Nick did drag me out after my 9+ hour day at work. I ran down to the band shell to meet up with him. At first I was not to happy about this since all I wanted to do was sleep. But in the end it was a very good run !!! I ended up with 6 miles for the night. I felt good but did not want to do much more since I knew I was running 20 miles the next day with Paul.
Sunday I met up with Paul for a 20 miler on the Mkta LRT trail. I just needed to get off the roads for this one. The gravel and little snow was good on the legs. Adam ran with us for the first 12 miles then we added on. I could tell I was going farther than I have for sometime around 2 hours but by 2:10 I was doing good. We ended up with 2:23 good for a solid 20 mile run. This run gave me some good confidence that I am doing better than I feel most times. I got to keep it up as we have 16 weeks till Grandma's Marathon !!! Yesterday was day 1.
By the way did I mention I signed up for Grandma's !!!! They have my $$ now it is time to suck it up. This week I need to get all taken care of for Leadville as well.
The week ended up with 59 miles on 6 runs. Not bad but still a bit lacking for me.
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