April 30
12mi, 1:16:16 (6:21/mi): Hennepin-Lake + xtra. Found a great rythym tonight. Lovely rain, and yesterday's ice bath worked wonders on the legs. I anticipate being very glad to have the CSED as an option tomorrow. Stats For Schrades: 322mi in April is a PR for the month, destroying 2002 by 41mi; 1123mi on the year is ahead of previous 4-month best, also 2002, by 47mi. Of course, mileaj alone has yet to translate on the roads, but I'm starting to feel strong. And those workouts I was talking about yesterday should start up again this week. Erik, your blog is beautiful.
Monday, April 30, 2007
Sunday, April 29, 2007
It's all I can do to walk out of here alive
April 29
20mi, 2:20:29 (7:01/mi): El Scorcho! Long hot run with water fountains spaced exactly as they were for Biz. From Sherman's condo, skirting the lakes, down the Parkway, up the river to Cecil. Dan and Sherman made for excellent company, but contrary to any other reports it was, in fact, Sherman that made this such an extended effort. He should be commended.
Week: 83mi. Need to make sure I actually do the longer intervals and hills I schedule for myself. And lift. Felt weak during the race.
April 28
PM: 4mi, Shortcut Untimed. Because that's what the plan dictates. Slabbaj Shout-Out to Marie Brandewide for a 6-SECOND PR IN THE 1500m with a 4:23.39 at Drake!!!
AM: 12.5mi, Get in Gear 10K (33:38/31st Overall): What. Ever. Went out hard (5:02ish) trying to apply lessons learned at Guidant and the Race for Justice. My legs didn't have it, and it's (obviously, now) harder to rebound from a too-fast first mile when it's hot. Faster than The Human Race, but that just makes me more frustrated. BUT - waiting on results for what should be a very solid team showing. Very nice races from the Chapel and the Sherman.
April 27
6.5mi, 44:14 (6:48/mi): A&W Ext. "Easy" with Biz and Dan, but I hadn't travelled to the mountainous region of Minneapolis recently so it ended up being a slightly harder effort. At least for me.
April 26
8mi, 54:10 (6:46/mi): LS8+xtra. Legs were mucho fatigue-o. I remember because I wrote a song about it.
20mi, 2:20:29 (7:01/mi): El Scorcho! Long hot run with water fountains spaced exactly as they were for Biz. From Sherman's condo, skirting the lakes, down the Parkway, up the river to Cecil. Dan and Sherman made for excellent company, but contrary to any other reports it was, in fact, Sherman that made this such an extended effort. He should be commended.
Week: 83mi. Need to make sure I actually do the longer intervals and hills I schedule for myself. And lift. Felt weak during the race.
April 28
PM: 4mi, Shortcut Untimed. Because that's what the plan dictates. Slabbaj Shout-Out to Marie Brandewide for a 6-SECOND PR IN THE 1500m with a 4:23.39 at Drake!!!
AM: 12.5mi, Get in Gear 10K (33:38/31st Overall): What. Ever. Went out hard (5:02ish) trying to apply lessons learned at Guidant and the Race for Justice. My legs didn't have it, and it's (obviously, now) harder to rebound from a too-fast first mile when it's hot. Faster than The Human Race, but that just makes me more frustrated. BUT - waiting on results for what should be a very solid team showing. Very nice races from the Chapel and the Sherman.
April 27
6.5mi, 44:14 (6:48/mi): A&W Ext. "Easy" with Biz and Dan, but I hadn't travelled to the mountainous region of Minneapolis recently so it ended up being a slightly harder effort. At least for me.
April 26
8mi, 54:10 (6:46/mi): LS8+xtra. Legs were mucho fatigue-o. I remember because I wrote a song about it.
Thursday, April 26, 2007
I am dreaming for a much better life
April 25
PM: 10.5mi, 1:11:13 (wkout): 20x200m w/200m jog recovery. WU/CD to and from the UMN track w/Jessica. Did not time the 200s but felt pretty strong on all of them. Legs were actually quite good. Stomach and the rest of my upper body not as good. Glad to get through 20. Work Work.
AM: 4mi, Shortcut Untimed. Stomach not altogether thrilled with the decision to run.
April 24
11.5mi, 1:14:44 (6:30/mi): LSCC + over there. Ran about 5mi around 6-min pace before the group run. Moderately therapeutic.
April 23
6mi, 40:36 (CSED): West Side Five + xtra. Nice recovery. Sprint drills.
PM: 10.5mi, 1:11:13 (wkout): 20x200m w/200m jog recovery. WU/CD to and from the UMN track w/Jessica. Did not time the 200s but felt pretty strong on all of them. Legs were actually quite good. Stomach and the rest of my upper body not as good. Glad to get through 20. Work Work.
AM: 4mi, Shortcut Untimed. Stomach not altogether thrilled with the decision to run.
April 24
11.5mi, 1:14:44 (6:30/mi): LSCC + over there. Ran about 5mi around 6-min pace before the group run. Moderately therapeutic.
April 23
6mi, 40:36 (CSED): West Side Five + xtra. Nice recovery. Sprint drills.
Sunday, April 22, 2007
I am an American aquarium drinker
April 22
17mi, 1:52:40 (6:30+/mi): The Luscious. Beautiful run in the rain down the east bank to the Falls and then on the Parkway over to Nokomis and back. Ran into Giggles and his buddy after about 20min and had a lovely chat with them over to the Lake. Negative split the way back, including about a 3mi pickup where each 800m is marked on the west bank - cruised at 5:40-45 pace before adding on through the bucket of snakes. Lovely run.
Week: 70mi/6days. OK, considering the distractions this week. But I do need to work on implementing the CSED plan a lot better, since it's such a great plan.
April 21
PM: 12.5mi, 1:24:28 (6:44/mi): Edison Track + cool down back to PP. 2x1600@T, 1x800@T, some running with the rest of the crew, 1x800@T. 5:19, :20, 2:42, 2:39. A rare instance where the undue burden itself caused the abortion. Here I refer to the wind and heat. Frustrated, but I got some decent miles on the day. Kudos to those who managed to run 10K pace today.
AM: 4mi, 27+ (generous): Isles+. No matter how tempting it might appear, do not order the "Big O' Chocolate Cake" if you're already having some trouble with the enchiladas at La Cuc.
April 20
12.5mi, 1:28:01 (7:02/mi): Hennepin-Lake. Up to Sherman's, down to Lake St. with Sherman. Nice easy run.
April 19
Day Off. Long Day.
17mi, 1:52:40 (6:30+/mi): The Luscious. Beautiful run in the rain down the east bank to the Falls and then on the Parkway over to Nokomis and back. Ran into Giggles and his buddy after about 20min and had a lovely chat with them over to the Lake. Negative split the way back, including about a 3mi pickup where each 800m is marked on the west bank - cruised at 5:40-45 pace before adding on through the bucket of snakes. Lovely run.
Week: 70mi/6days. OK, considering the distractions this week. But I do need to work on implementing the CSED plan a lot better, since it's such a great plan.
April 21
PM: 12.5mi, 1:24:28 (6:44/mi): Edison Track + cool down back to PP. 2x1600@T, 1x800@T, some running with the rest of the crew, 1x800@T. 5:19, :20, 2:42, 2:39. A rare instance where the undue burden itself caused the abortion. Here I refer to the wind and heat. Frustrated, but I got some decent miles on the day. Kudos to those who managed to run 10K pace today.
AM: 4mi, 27+ (generous): Isles+. No matter how tempting it might appear, do not order the "Big O' Chocolate Cake" if you're already having some trouble with the enchiladas at La Cuc.
April 20
12.5mi, 1:28:01 (7:02/mi): Hennepin-Lake. Up to Sherman's, down to Lake St. with Sherman. Nice easy run.
April 19
Day Off. Long Day.
Wednesday, April 18, 2007
I gather all the news I need on the weather report
April 18
6mi, 39:43 (6:37/mi): West Side Five Augmented. Hill wkout turned into another CSED by accident. Legs felt OK but body, particularly the head region, was drained and or foggy. Granting self a continuance for the workout...
April 17
12mi, 1:18:37 (6:33/mi): LS8+Shortcut Extended. Had to hold myself back a little.
April 16
6mi, 40:10 (6:42/mi): Secret Bridges. CSED. Drills/Strides.
6mi, 39:43 (6:37/mi): West Side Five Augmented. Hill wkout turned into another CSED by accident. Legs felt OK but body, particularly the head region, was drained and or foggy. Granting self a continuance for the workout...
April 17
12mi, 1:18:37 (6:33/mi): LS8+Shortcut Extended. Had to hold myself back a little.
April 16
6mi, 40:10 (6:42/mi): Secret Bridges. CSED. Drills/Strides.
Sunday, April 15, 2007
Well they blew up the chicken man in Philly last night
April 15
PM: 5mi, West Side Five Untimed. Nice easy shakeout on a beautiful night with Gehring. Legs and body felt strong and good.
AM: 9.5mi, 5K Race (15:43/2nd): Race for Justice. Amazed by how good I felt. Opening mile in 4:57 felt very smooth and light. Ran shoulder to shoulder with Biz until just before the 2mi mark. He gapped me on the two short, steep downhills to the Stone Arch Bridge and we basically ran the same pace separated by 3-5s for the rest of the race. I did make a few attempts to close the gap, but each time I tried to pick it up my legs approached empty. Might have had a chance to take him on the last straight, but it's another downhill...Overall, I'm extremely encouraged by this race. Post-collegiate PR (by 1s over Jan. 2006 indoors) and I was deliberately not backing off volume or workouts ahead of time. More importantly, I raced well. It helped that basically the only racing decision I had to make came in the first half-mile. But whereas I have been known to get scared off by fast early paces this morning I put myself right up front instead of tucking in somewhere around 5:10-20. Plus it was very fun to race hard with Biz. I feel a lot more confident about actually racing, not just worrying about pace, on the roads this year.
Week: 80mi. Wednesday's 5mi and Thursday's good 17mi got me thinking about the Corey Stelljes Easy Day (CSED). I am happy to report that I will be attempting to implement this training element from here on out as we count down 9 weeks to Garry Bjorklund (Grandma's).
April 14
PM: 10mi, 1:07:21 (6:44/mi): Upriver. Easy run to Sherman's previewing the Race for Justice course. Legs felt a little heavy. Followed it up with a shrieking ice bath.
AM: 4mi. Shortcut Untimed. Easy shakeout. Beautiful weather is back, baybee!
April 13
8mi, 55:08 (6:53/mi): MN Landscape Arb. Eh. Beautiful place to run but legs and body felt like crap after a long day standing and racing around. Late lunch didn't help either. Wish I'd had a monkey paw.
April 12
17mi, 1:42:17 (6:01/mi): The Legend of Minneapolis. Surprised by how strong I felt. Intened to go pretty easy for the first half and then pick it up Hooley-style over the back half. Instead started out quick (3-4min ahead of normal entering DT, 5+min ahead of normal at the old turnaround) and picked it up through Kenwood and built to a very quick pace around Isles and down the Greenway. Made it back to the river in about 1:26:30 and jogged the 2-2.5mi home. Pace got difficult to handle towards the end of the Greenway, fighting a stitch, but otherwise a great, encouraging workout. For those interested (Schrades and Gehring in particular) I'm calling it 17 because although I did not get lost in Uptown this time I did add an extra half-mile upon my return to Prospect Park to make it an honest 17.
PM: 5mi, West Side Five Untimed. Nice easy shakeout on a beautiful night with Gehring. Legs and body felt strong and good.
AM: 9.5mi, 5K Race (15:43/2nd): Race for Justice. Amazed by how good I felt. Opening mile in 4:57 felt very smooth and light. Ran shoulder to shoulder with Biz until just before the 2mi mark. He gapped me on the two short, steep downhills to the Stone Arch Bridge and we basically ran the same pace separated by 3-5s for the rest of the race. I did make a few attempts to close the gap, but each time I tried to pick it up my legs approached empty. Might have had a chance to take him on the last straight, but it's another downhill...Overall, I'm extremely encouraged by this race. Post-collegiate PR (by 1s over Jan. 2006 indoors) and I was deliberately not backing off volume or workouts ahead of time. More importantly, I raced well. It helped that basically the only racing decision I had to make came in the first half-mile. But whereas I have been known to get scared off by fast early paces this morning I put myself right up front instead of tucking in somewhere around 5:10-20. Plus it was very fun to race hard with Biz. I feel a lot more confident about actually racing, not just worrying about pace, on the roads this year.
Week: 80mi. Wednesday's 5mi and Thursday's good 17mi got me thinking about the Corey Stelljes Easy Day (CSED). I am happy to report that I will be attempting to implement this training element from here on out as we count down 9 weeks to Garry Bjorklund (Grandma's).
April 14
PM: 10mi, 1:07:21 (6:44/mi): Upriver. Easy run to Sherman's previewing the Race for Justice course. Legs felt a little heavy. Followed it up with a shrieking ice bath.
AM: 4mi. Shortcut Untimed. Easy shakeout. Beautiful weather is back, baybee!
April 13
8mi, 55:08 (6:53/mi): MN Landscape Arb. Eh. Beautiful place to run but legs and body felt like crap after a long day standing and racing around. Late lunch didn't help either. Wish I'd had a monkey paw.
April 12
17mi, 1:42:17 (6:01/mi): The Legend of Minneapolis. Surprised by how strong I felt. Intened to go pretty easy for the first half and then pick it up Hooley-style over the back half. Instead started out quick (3-4min ahead of normal entering DT, 5+min ahead of normal at the old turnaround) and picked it up through Kenwood and built to a very quick pace around Isles and down the Greenway. Made it back to the river in about 1:26:30 and jogged the 2-2.5mi home. Pace got difficult to handle towards the end of the Greenway, fighting a stitch, but otherwise a great, encouraging workout. For those interested (Schrades and Gehring in particular) I'm calling it 17 because although I did not get lost in Uptown this time I did add an extra half-mile upon my return to Prospect Park to make it an honest 17.
Wednesday, April 11, 2007
When streams are ripe and swelled with [snow]
April 11
5mi, 33:12 (6:38/mi): West Side Five. Legs felt good. Day felt good. April snow felt OK but ground on my brain. Energy felt gone, and proved, in fact, to be gone. Tried to pick it up to do a tempo run and more or less fell over. So I threw some snowballs in the river and moseyed on home.
April 10
10mi, 1:11:25 (7:09/mi): Race for Justice course preview. With LSCC + Arneson. Ran ahead of Biz for most of the time to simulate race conditions.
April 9
11.5mi, 1:13:17 (6:22/mi): 3up, 16x200m w/200m jog, 4.5down. All untimed and zero urge to time them. Felt OK and would have done 20 if the feets hadn't gone to sleep because Lundberg is a genius. Or something less causal.
April 8
10.5mi, 1:10:08 (6:41/mi): LS8 extended. I think I might rename this run. Calves were moderate. Hair was done up in broken glass.
Week: 60mi/6days. Feel bad about missing the 17 @ Hyland...
April 7
Day Off. Sorry Dan & Biz. I'm a real soft girl having real hard times.
April 6
10mi, 1:07:22 (6:44/mi): Banging Camps. Calves destroyed after yesterday's spike wearing experiment. Should have stayed to defend Athens with H-town and Schrader.
5mi, 33:12 (6:38/mi): West Side Five. Legs felt good. Day felt good. April snow felt OK but ground on my brain. Energy felt gone, and proved, in fact, to be gone. Tried to pick it up to do a tempo run and more or less fell over. So I threw some snowballs in the river and moseyed on home.
April 10
10mi, 1:11:25 (7:09/mi): Race for Justice course preview. With LSCC + Arneson. Ran ahead of Biz for most of the time to simulate race conditions.
April 9
11.5mi, 1:13:17 (6:22/mi): 3up, 16x200m w/200m jog, 4.5down. All untimed and zero urge to time them. Felt OK and would have done 20 if the feets hadn't gone to sleep because Lundberg is a genius. Or something less causal.
April 8
10.5mi, 1:10:08 (6:41/mi): LS8 extended. I think I might rename this run. Calves were moderate. Hair was done up in broken glass.
Week: 60mi/6days. Feel bad about missing the 17 @ Hyland...
April 7
Day Off. Sorry Dan & Biz. I'm a real soft girl having real hard times.
April 6
10mi, 1:07:22 (6:44/mi): Banging Camps. Calves destroyed after yesterday's spike wearing experiment. Should have stayed to defend Athens with H-town and Schrader.
Friday, April 06, 2007
If she says we partied, then I'm pretty sure we partied
April 5
PM: 11mi, 5K at Carleton in 16:27. Cold and windy. Ran in tights. All in all, an encouraging effort. I think my splits were 5:20, :18, :16 and I felt in control the whole way. Close to threshold, and had enough left in the tank after the accumulated mileaj and the race to run uptempo with Biz and Hools back from Iron Bridge. A small, but nice confidence boost after the Human Race. After dinner I thought about going to bed instead of going to Perkins. But instead I went to Perkins with some of my friends because I wasn't tired enough to go to bed.
AM: 4mi, Shortcut: Just a shakeout to log miles and give myself additonal excuses for the afternoon. Felt surprisingly lively.
April 4
8mi, 53:23 (6:44/mi): LS8+xtra. Chilly. Played around with some accells during the run so I wouldn't have to do strides after. Also to investigate whether my legs could move faster than 7min pace.
April 3
12mi, 1:25:36 (7ish/mi): LSCC+over there+then to campus pizza. 1xdinner faster than Biz.
April 2
4mi, 27:47 (6:56/mi): Shortcut. Don't remember much about this run. Legs a little beat up from the weekend. But, Erik, you are definitely correct about the Hyland romp. I remember saying to my brother and Lundberg, "Nothing could be sweller!"
PM: 11mi, 5K at Carleton in 16:27. Cold and windy. Ran in tights. All in all, an encouraging effort. I think my splits were 5:20, :18, :16 and I felt in control the whole way. Close to threshold, and had enough left in the tank after the accumulated mileaj and the race to run uptempo with Biz and Hools back from Iron Bridge. A small, but nice confidence boost after the Human Race. After dinner I thought about going to bed instead of going to Perkins. But instead I went to Perkins with some of my friends because I wasn't tired enough to go to bed.
AM: 4mi, Shortcut: Just a shakeout to log miles and give myself additonal excuses for the afternoon. Felt surprisingly lively.
April 4
8mi, 53:23 (6:44/mi): LS8+xtra. Chilly. Played around with some accells during the run so I wouldn't have to do strides after. Also to investigate whether my legs could move faster than 7min pace.
April 3
12mi, 1:25:36 (7ish/mi): LSCC+over there+then to campus pizza. 1xdinner faster than Biz.
April 2
4mi, 27:47 (6:56/mi): Shortcut. Don't remember much about this run. Legs a little beat up from the weekend. But, Erik, you are definitely correct about the Hyland romp. I remember saying to my brother and Lundberg, "Nothing could be sweller!"
Sunday, April 01, 2007
B-1 is for the good girls
April 1
17mi, 2:00:41 (7:06/mi): Legend of Minnneapolis. Beautiful run with Schrades and Gehring, putting the city together. Fishouse/Isles/Pirates/Greenway. Legs felt pretty good after the trails yesterday. Hadn't intended to run this far, but have felt increasingly better over the course of the week. So that's good.
Week: 83mi. Now, at some point we must have a plan. We must have a plan even if it is wrong.
17mi, 2:00:41 (7:06/mi): Legend of Minnneapolis. Beautiful run with Schrades and Gehring, putting the city together. Fishouse/Isles/Pirates/Greenway. Legs felt pretty good after the trails yesterday. Hadn't intended to run this far, but have felt increasingly better over the course of the week. So that's good.
Week: 83mi. Now, at some point we must have a plan. We must have a plan even if it is wrong.
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