August 13
4mi, Shortcut untimed. Very sore. You'll never believe this, but Lundstrom passed me. That's how sore I was.
August 12
21.5mi, MDRA 15K. Short warmup, 15K in 53:19, 11mi CD. First race since the New Prague disaster and I'm encouraged. Only a few seconds slower than last year's effort, and I felt comfortable and in control the whole way. Pace splits for the three loops: 5:46/mi, 5:45/mi, 5:41/mi. Has me excited for City of Lakes. Huge Slabbaj Shout-Out to Dan and to Merchant for two outstanding races!
Week: 61.5mi/6days. Good week, especially considering the travel.
August 11
4mi, Shortcut untimed. Very humid pre-meet.
August 10
9.5mi, Ford-Franklin. It would have been 10mi but for some pressing intestinal obligations. We'd gone to the Angry Trout for lunch. I'd ordered the Lake Trout of Unspecified Mood. In hindsight, "Unspecified" should not have created ambiguity.
August 9
10mi, Hwy 61 Revisited. Ran to and through Grand Marais (Downtown GM split: sub-2:00) before exploring the Gunflint trail a little bit on the way back. Exploration was uphill, so it did not last very long.
August 8
10mi, workout. 1mi WU out where I get my killing done. 2xBirch St. in 11:52 and 11:56. 1mi CD where we just put some bleachers out in the sun. Birch St. is a 2mi hill that begins by destroying your soul and finishes by destroying your legs. Dan and I discovered it in 2004 and did this same workout (11:59, 11:52) though possibly with a different end point. Crushing workout, but encouraging to see that times were comprable to the higher volume marathon training from summer '04.
August 7
Day Off. Performing emergency shuttle service to dentist in Duluth.
August 6
6.5mi. Superior Hiking Trail. Similar, but I was more prepared for the vagaries of space/time. More hiking, too.
August 5
10mi, Superior Hiking Trail. Actually ran on the ski/snowshoe trails that weave their ways in and around the SHT and evidently comprise their own dimension. There are lots of signs to direct you properly; so many, in fact, that I started ignoring them and just ran what felt like "out" for about 40min. The "back" route, then, took 5min. Take that, Einstein. Added on over the hard basalt shores of Lake Superior. Also did some hiking up the Gooseberry River, where we discovered gooseberries.
Week: 60mi/6days. Respectable, but only because I crammed in two long runs. Will work on some better distribution next week.
August 4
4mi, untimed. Midwest Mountaineering & other errands. Quck run before heading up to the north shore.
August 3
20.5mi, workout. Did a short morning shakeout to wake up, then went long after work. Ran what Biz accurately called Gawkah for just over 10mi of warming up before meeting Sherman and Nick at the UMN track. Ran continuously at 5:50 pace while Sherman and Nick ran intervals. Felt very smooth and comfortable for just under 5mi and then it felt like the heat smacked into my head all at once. Hung on for about a half mile of that, but cut the workout short when I started seeing a slideshow of Sherman's back.
August 2
Day Off. Don't recall why.
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August 12
22 (2:20ish) MDRA 15k.
Short WU, 15k race (51:02), 12 CD.
Nice day- cooler than it has been, and not very humid. Ran about the best I thought would be possible at this point, which was just south of 5:30 pace. Happy with the result, and also pleased with the long CD. Pretty sore, especially in the quads after the race, but some of that started to straighten out after a while.
I'd like to mention that I think having chip timing is stupid if you don't have a mat at the start. On my watch I was 51:00, which is two seconds faster than in the official results.
Splits from the race (lap pace: 1- 5:28, 2- 5:30, 3- 5:28): 5:19, 5:28, 5:35, 5:33, 10:54, 5:35, 5:27, 5:28, 1:36.
Consistently right around 5:30, with two of the three miles over 5:30 pace going up the big hill.
Week:
88 miles, 1 wkt, 1 race, 22 mi. LR.
Whew. Great week. An ok workout, a very good race and a longer-than-expected LR on Sunday. A few more miles than I thought I would get in, which I'll take as long as I'm feeling this good.
10 minutes, unspecified distance, Citizen's Park, Ridgewood, NJ. It was hot. I imagine the pace was somewhere in the 9 minute range. I feel satisfied with that. First run since...May? I be on the upswing, I swear.
Aug 14: MTPO 1:15:18. Paid for the additional 5-spot yesterday with some worn-out legs. It took a long time to start moving, but by the end of the run I was actually nearing a normal pace. Also missed about an hour of sleep last night by being up a tad late, so I just recouped that on the couch. Day 2 of the power outaj at work. I'm not sure what I did to get this lucky, but I'm certainly trying to take advantage while I can. Bedar.
biz.
when will U be at the derpartment on wednesday?
last wednesday: 5, Pretty Standard, in the morning. slow
Thursday: hosted some co-workers for poker. got them drunk and took their money. no run.
Friday: didn't feel like running. didn't.
saturday: 6, Pretty Standard Extended, further extended because of the river road closing. disgustingly humid.
sunday: 21, 1 WU, 15k race, 11 cooldown. 15k in 56:49. 6:06 pace. splits were 5:55, 12:00, and then between 6:04 and 6:12 with a 6:18 up the hill for the second time. relatively pleased with the race, felt like I could have maintained for a few more miles before things would have gotten difficult. hope to be able to hold this pace for 15 at city of lakes in a few weeks, and I think that's quite reasonable as a goal. good long cooldown; I was feeling frisky.
week: 49 (I think) in 4, 1 wkt, 1 race, long of 21 (sort of). couple real good days with nothing of substance in between. need to be a bit better about filling in the gaps with some, you know, running.
monday: 7, 35-adjusted franklin loop with betsy, very easy. legs were pretty sore. thought about strides, didn't do them. tonight, maybe.
biz & tom & phil &sherm & chapawwwww & etc.
any interest in an easyish 6 tomorrow evening followed by dinner? i'll roll into biz's to help with the windars, unless otherwise informed.
sherm: we can do strides then.
class tomorrow for me...
Impressions of Ithaca after first few days:
Not as hot or humid as MN or WI, thank goodness, but still considerably more humid than OR.
Drivers around here are not used to runners. They don't move to the middle of the road to give me space as they pass by. I don't think that they are trying to be mean or dangerous, they just don't think about it. Hopefully this will change after the first few hundred times they see me out running on the roads.
There are tons of trails, very few of them marked, and most involving quite poor footing. Nonetheless, given the drivers (see above), I am trying to utilize them as much as possible.
Damn it's hilly. Actually sort of hard to get an easy day in since you either going up or down most of the time. Anyways...
August 12
17 (1:53)--Met up with Quinn (need to ask him whether his parents liked Dylan songs or were hooked on heroin during the early 60s). Had a good run exploring trails and roads southeast of Ithaca. Got hot by the end.
August 13
13 (1:33:44)--Up to Buttermilk Falls (yes Ithaca is gorges). A website had told us the run would be 9 miles. Somehow it turned into 13. Maybe, Tom, we got handed the 35 minutes that went missing from your run. We should ask the Cornell physics department about the possibility of some sort of worm hole linking Buttermilk Falls with the SHT.
August 14
am: 4 with Kate on very busy road which we will not run on again
pm: 10 (56:53 + strides). Had planned on a workout, but the internet installation guy showed up too late. So I did what I could, something between a fartlek and an uptempo run. Disappointing.
August 13
11 (untimed) River.
Easy recovery.
August 14
14.5 (1:44:32) LSCC +
Over to Sherman's, and then a nice easy run with him and Gehring. A little longer than anyone expected on account of the detours, but excellent notwithstanding.
August 15
15 (1:42ish) Macalester Track.
2 WU, 2x1600 @ T, 6.5 steady, 2x 1600 @T, 2+CD
Felt pretty good. A little beat up from the miles the last couple weeks, but pretty strong, considering. The first two threshold miles were ok, but it was tough to get into a rhythm. I ran pretty even splits for 5:25 and 5:24, but didn't feel like I was in a groove. The 6.5 steady felt awesome. Two miles in the middle were 6:45 and 6:40, just about exactly what I was shooting for. It's great feeling like you can just run forever, which is how this part of the run felt. No heavy breathing, no real trying- just running. Then the final 2 threshold miles. Was planning on three, actually, but that wasn't going to happen without it turning into a lactate workout. Still ran pretty steady splits for 5:23 and 5:19, but they were getting pretty tough, so I decided to forego the last mile. The last one was a little quicker because some guy running 400s passed me with 200 to go. I let him go a bit, but he still pulled me.
Saw ShawB on the cooldown, running with his new team: St. Paul Academy. That was sweet.
August 15
12 (1:24:57) Cayuga trail
Ran with Quinn and this guy Ian who owns the local running shoe store and Ian took us on what seemed like a magical mysetery tour, but was evidently a run that many people in Ithaca normally do. Don't ask me to tell your where we went or how to repeat it. It was sort of like Surburbia for freshman during preseason, except that we went twice as far and much of it lacked the nice fall back of street signs or trail makers. As for the run itself, things felt pretty good except for the periodic turnover of my ankle on various roots and rocks.
Aug 15: AM MTPO 1:11:35. Felt alright, not great, not bad. Another day of starting real slow but then getting progressively groovier.
PM 3 mi up, 3 x mile @ U w/ Tom and Sherm--5:36, 38, 36. Then 9 miles in 60 mins with those boys, joined by Gehring in the middle. Returned to the track for 2 x mile, 5:36, 33. 3 mi. cooldown. 20 total on the evening. Felt fabulous. The miles felt slow, but I could also tell that it would have been a poor idea to run them faster. The middle portion also felt super slow, it might have been nice to hit that slightly quicker, but we had the general idea. The last miles were also good, but the legs were starting to get low on salts and all of that. No cramping, but that depleted precursor tightening of the legs indicated that cramps were to the be outcome of picking up the pace. Overall, a great run. Plus, Hools, Phil, and Apollodorus were present at the track for the last 2 miles, and then we ate food. It was great.
Aug 16: AM A & W w. Hools. No watch, felt good, ran slow. Bedar. Oh yeah, new shoes last night. Made, like, all of the difference.
PM just under 30 mins of magical mystery tour in Northfield to kick off Phil's bachelor party. Serenaded some random picnic table users, did a campus run, and took a fantastic stadium shower, replete with an unveiling of a Schrader-specific verse of the Titanic song. Bachelor party moved from there to the Perkins on Riverside up in Mpls. Jackson Bryce was there. And Trevor. It was beautiful. About 16 fellahs all told. There was feasting and coffee. Then we all went home.
Aug 17: MTPO untimed. Definitely slow. Legs actually felt great but had some rockin' acid reflux, so tried to keep my esophagus from melting all the way through by running a bit slower. Beautiful cool weather though. I like that.
August 16
13 mile with workout
So at 3:30 in the afternoon I start thinking about getting my workout in. Mind you, I haven't really done a workout since April and so this was supposed to be a trial run--nice and easy. Then I look at the weather and it is 92+ with a goodly wind and some humidity thrown in. I couldn't just throw in the towel though and go for a easy run, right? So I figure I'll tough it out. Well let's just say that I think Cornell purposely put their track as far away from water or bathrooms as posisble. Also my feet actually caught on fire at one point, but for some reason that caused me to run slower rather than faster. So yeah....because it was supposed to be nice and easy I had decided on 5:20 pace. Well that was nice and easy for like a lap. Then things went south. I held it together until the 4th one. So 6:38, 6:44, 6:46, 7:01. Ouch. 3.5 WU, CD. 400 jog rest.
August 17
10 (1:10:15) Cayuga Lakeside
So I picked the only possible perfectly flat route in Ithaca and enjoyed a glorously slow day. It was all that it could have been. Hopefully this will help get the legs back just a little bit from the brink.
In other news: Congrats Phil!!!! Enjoy the weekend fellahs!
August 6-12
52 miles. Back on track with a fine 23mi/4hr run on Saturday morning. Cutthroat Trail up and over two passes to Methow Pass. Lots of climbing. Also an addional 3hr run this week with 4000+ feet of climb/decent on Wednesday. Pictures coming to ye old training log soon.
Mentions of a bachelor party for Phil leave me with a hearty smile... Congratulations Schrader!
tuesday: 6.5 with chap and gehring, Pretty Standard Extended Further Extended On Account of Their Being No River Road No More. nice slow run, good company. strides afterwards, which turned out to be a bad idea.
wednesday: 15.5, workout at the U track with Biz and Tom. 2 WU; 3x1600 in 5:55, 5:56, 5:56; 59 minutes of generally unpleasant running at somewhere slightly south of 7 minute pace; 2x1600 at 5:55, 5:54; no CD. definitely not threshold at the end there -- I probably would have been better served to have run the repeats in the 6:00-6:05 range -- but I was able to hold the pace throughout, which is encouraging. left hamstring was tight as hell and bothersome throughout, and I didn't feel smooth or fluid for any of it. haven't done a workout in quite some time that's tapped so deep into the well, but that's a good thing, because to this point the well hasn't been all that deep. afterwards, pizza with phil and co.
thursday: 9, Lake of the Isles, was hitting 6:50s on the lake portion. hamstring felt like shit -- tight from the get-go and very slow to loosen. afterwards, perkins with phil and co.
friday: 11, Cedar Lake Loop, with a jaunt most of the way to / from Nick's new place added in. calling this a workout, as I ran 6:20 pace on the Isles portion, and I was around or below that pace pretty much the entire run, which felt good but got the legs a bit tight by the end. felt like this was just north of threshold pace for me. totally bit it after tripping on a root in the cedar trail, but only ended up with a lot of dirt on me and some scraped up knees, along with an adrenaline boost that pushed me through the remainder of the trail portion of the run. hamstring noticeable but much better. afterwards, burgers with phil and co.
saturday: 24, 2:48:08, Northfield Ramble, with Tom, Biz, Schrades, Hooley, and Chap. pig farm extended into ole 8 reverse into dundas, baby, dundas, and an ambroe mile to top her off. think a majority of this was a touch under sub-7. encouraging in that I ran quicker than my grandmas pace from a couple months ago for 24 miles. biz, tom, and schrades picked it up for the last mile, something I couldn't do, but I felt comfortable throughout, with a few bouts of fatigue at points. only noticed the hamstring a bit at the end. afterwards, mexican food with phil and co, and jubilant celebration.
sunday: 9, romp through the lower and upper arbs with tom before running across campus to get back to the hotel. learned all about his n biz's power line shit. slow run, particularly the first few miles. joined for a bit by mark felice. no hamstring issues at all. felt surprisingly good given saturday's run and the dancing and whatnot from saturday night. afterwards, no phil to be seen...
week: 82 in 7, 2 workouts, one glorious long run of 24 miles. a great week of training. a pretty big mileage jump, though 90% of that is simply from the fact that I ran 7 days rather than any day-to-day volume increase. the longer long run and high-volume workout account for the rest. legs / body / mind / energy level all feel fine right now, and the hambone issue from earlier in the week appears to have worked itself out. will drop the mileage down a bit next week, and then would like to get a couple weeks in the 70-80 range before gradually starting to work my way down for the marathon. the process of resculpting my body back into that of a runner continues.
August 18
12 (1:24)--Tour de Ithaca
Newly minted route that basically circles the entire city (that's right, Ithaca is the smallest city in NY, don't ask me why they care). We'll call it 12 pending further review, especially since much of the run was sub-6 pace, at least by my estimation. Felt really good in the nice cool weather following a big ass storm last night. Followed by finding and buying a desk amidst the insanity of returning undergrads. Makes me glad to not be an undergrad any more.
August 19
18 (2:06)--South Hills
Yeah, so this run sucked at some points. Mainly the stretch where I was running on a cliff face overlooking a 150+ foot drop and only had about 2 feet of space. Not what I had planned--evidently I took a wrong turn at some point. Other portions of the run were really nice. Threw in a 3 mile surge on the south recway that got things down to 5:15 pace. Paid the price for that during last 6 miles home afterwards though. Despite my exhaustian following the run, I was unable to sleep through the excessively boring and completely worthless graduate school orientation day. But that's another rant.
week=91.5 miles with 1 awful workout, a couple of decent uptempo runs, and one hard long run. Mileage was counted using something that might best be termed, "Nate Senner's version of Badger Miles." In reality, the total was likely somewhere a bit north of 95, but who knows. We'll see how mileage and everything are able to hold up in the face of classes and everything that begin this week.
August 18: 25 Miles, Northfield, 2:57:38. Pig Farm Extended into Ole 8 Reverse into Dundas Baby, Dundas Reverse into an accelerated Ambroe Mile into a decelerated Ambroe Mile Reverse searching for Sherman's crumpled body lying face-down in the mud. He actually just took a different trail out of the loop. Jerk. Great run though. Felt quite zesty to drop the last mile as though it were hot. Not as hot as Scrades and Tom thought it was, but I felt it was at least moderately hot. And by that I mean they dropped me like a penny from the observation deck of the Empire State Building. Or something like that. Much merriment was had through the weekend, as noted by Shermdogg.
Big slabbaj shout-out to Trevor McNeil for his Thursday display of lightning speed, outdistancing Philbedar in the 100 meter dash to put his career win-loss record in running competition to 2-0. Not bad.
Another anonymous big slabbaj shout-out based on the news which dropped me from my bench on Friday night. Congrats!
Aug 19: MTPO + 10 strides w/Hools, about 1:13-14ish. Watch issues. Anyway, felt great. Much better to have slept the evening differently than Rube chose to.
110 on the week, pretty satisfied with that. Thus far have banked 21 miles worth of taper before the 10-bang.
Aug 20: AM MTPO untimed. May have returned my watch with my tuxedo. We'll see if it turns up. Stomach issues aside, a nice run this morning. Have some pretty strong soreness in my glutes, hips, and low back today. Right shin also a bit tight extending into the foot. We'll see what, if it happens, the afternoon jaunt brings on that front. Bedar.
Oh, and Phil got married. He's in Argentina now for 2 weeks. So, like, until Tom posts again.
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