I witnessed my first MN snow flurries since early 2006 on my run today. Funny how they don't look so friendly when the wind is whipping them in your face at 30 mph for an hour straight. They were so distracting that I didn't even realize I had to run another hour back to where we started our Sunday long run. Yep, over 2 hours in the worst weather I've seen since moving back to MN, and it somehow felt great. This week was one of those I've been looking forward to since I started blogging my training last month. For the fist time since 2006 I've busted the 70mpw barrier and I don't plan on dipping much lower in the coming months. Here's how it went down:
10/20 10 (1:11:09) Nice even, easy run around Tamarack nature center. I was going to make it more like 12 miles but I noticed I was running in the middle of a 'special permit deer hunting day' in the park. I decided to head back home via the roads than do another loop on the trails.
10/21 AM 7.5 (55:28) HR 138 Legs felt good on the trails around Pleasant lake. Followed by hip mobility exercises and thorough stretching.
PM 10 (1:06:57) Loop around Lillydale/St. Paul w/ the RnF guys.
10/22 10 (1:10:10) Around Lake Resneau in the cool rain. Low back was a bit tight but legs felt good.
10/23 7 (52:32) Easy pace for shorter day. Legs feeling the miles a bit but this was a good re-charge day.
10/24 10 (1:06:33) Around Lake Resneau again but this time I picked up the tempo for miles 3-5-7. Here's how it went: 7:13, 7:00, 6:03, 6:44, 5:57, 6:43, 5:55, 7:00, 6:40, 7:13. Overall I felt very comfortable but can tell my legs are going to need some real strength work even to build up to regular tempo training. Good things will come. No need to rush it right now.
10/25 6 (43:45) Recovery run. Great weather...
10/26 18.5 (2:02:53) Chilly & windy out-n-back with some RnF guys on the LRT trail out of Hopkins. We went just under 64minutes for the "out" into the wind and came back a bit quicker but still at controlled pace.
Total 78.5 miles in 8 sessions.
Month to date 230.5 miles.
It feels good to know I can put in a solid 2 hour run after the mileage hikes of the past few weeks. I just hope the legs continue to hold up through the long base phase. I am planning on particpating in two cross country races in the next two weeks. I'm approaching them like I did the TC 10 miler; as fitness tests meant to be kept within the comfort zone of hard running. Better to just be in them for the mental sake of racing at this point in my training. Now on to another important tool of training...SLEEP!
5 years ago
3 comments:
Here are the links that I was talking about:
Hip mobility:
http://www.brightcove.tv/title.jsp?title=1568084508&channel=416418689
Teg's Core Stuff:
http://www.brightcove.tv/title.jsp?title=1364171553&channel=416418689
That links to Teg's stuff is the first of a couple that he has but the links to the others are all below the video.
Interesting training video of Shalane:
http://www.flotrack.org/videos/speaker/83-shalane-flanagan/64864-episode-7-shalane-flanagan
That is about it, but man that was a hell of a week. I'll try and get the update tomorrow. Keep up the good work buddy.
Hey there is a guy that is selling a brand new 405 for $270. The "running with lydiard" blog on my site.
That is a good question about dustin. I thought for sure that he would have been running a lot better than he has been. He was running a lot and not partying that much at all so I am really not sure on what the problem was. Those were my times in the workout he was a bit slower than I was on all of them. The 800's on the grass were like 2:35 and 2:45.
Kouba I am not sure about I think he is just kind of running to stay in shape.
I ran with Nate the other day and he said he is planning on running either Fargo or Grandma's.
Good Luck tomorrow.
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