Finally...

Finally another new post. Wow, it's been awhile. Not much has changed. Let's see, highlights from the last year or so:

• Boston Marathon
  
• Winning hardware at the Disneyland half
• sub 38:30 10k

That's about it in the running department. I've been working hard over the spring so far, especially after a disappointing spring racing season. Trying to build mileage up. Last week looked like this:

S - 8/6
M - 11/4
T - 14/4
W - 4/8
R - 12/4
F - 4/6
Sa - 18

Total: 104 miles.

This week should be around 110. I figure this month should be my second 400+ mile month. I'm feeling pretty good so far. Still a long, hot summer to go.

Lazy Summer Already

Summer is really here in Minneapolis. Nice and warm and very humid. Needless to say last week wasn't the best training I've had. Somehow I did manage 73 miles last week. I was hoping for a bit more. Had a really good tempo run on Monday, followed by a hilly run on Tuesday. It was supposed to be 14 miles and only ended up with 13.5. Plus, I cut Thursday's run a half mile short and Saturday's long run two miles. The humid conditions are really bothering me.

Overall training for last week looked like this:
Su - 6/4
M - 10 w/4 Tempo
Tu - 13.5
W - 6
Th - 4/11.5
F - 6
Sa - 14
Overall 73 miles at 7:57/mile

So Chris Carr finished his first marathon in 4:45. Not a bad first time, but could've been a lot better if he trained properly. Made way too many first timer mistakes. Hopefully he sticks with running and keeps his fitness, then tries a marathon next year. I guarantee if he does this he will take an hour of his time.

If you're going to run a marathon on less than a 40 mpw base, please read this article. Another reason why the marathon deserves more respect than a majority of people give it.

Oh, no matter what Runner's World says, running with headphones in a race is bad. Very bad and very dangerous. Another of the reasons I don't read Runner's World. If you're a runner and are going to read a magazine, please read Running Times. It's geared towards runners, not Gallow-walkers.

One of these days I will post my lessons learned and give out all the running secrets I know.

One Long Run Down, 17 to Go

Well the first week of training for Twin Cities is officially in the books. It was a good week, except that start was extremely hot and humid, and I was too lazy to get up early to run. I manged 71 miles, but without any speedwork. I have another easy week of running, before the speedwork starts.

Su - 6/4 recovery
M - 7 easy w/strides (supposed to be 8)
Tu - 13 easy (hilly/7:46/mile)
W - 6 recovery
Th - 12 easy (7:42/mile)
F - 6 recovery
Sa - 17 long run (7:47/mile)

The long run was pretty uneventful. It felt pretty good and I tried to hit all the hills possible. I have to make sure to continue with the hills. I was going to race an 8k on Sunday morning, but a few too many beers the night before put an end to that idea. Fish and chips and beer are so good the night after a long run.

This weekend I'll be in Milwaukee for the Jimmy Buffett concert. For some reason I don't think I'm going to get every mile in. Maybe an easy six on Saturday, then a two hour run along the lakeshore. We'll have to see.

Thursday Run Recap

I struggle to come up with nice, clever headlines. Obviously I'm not a writer.

Had another good, but uncomfortable run last night. We went out around the lakes, along with everybody else. We managed 12 in about 1:34:30 (7:43/mile), but I didn't really feel comfortable at all. Too much people dodging.

I think it's funny how competitive some runners are. Last night as we made it Lake Calhoun, one of the faster local runners was there. We happened to pass him, then he decided to take off. I think he was sending a message or something. Was pretty funny. In races we're usually right behind him.

Has anyone noticed how far downhill Calhoun has gone? It used to a fun, hip lake. Now, I don't know how to explain it, but now it's so crowded and the people are incredibly rude. I miss winter running.

This week should be around 75 miles and next week, I should be up over 80 miles again. Feels good to be putting in some miles.

Back to normal

Order was restored last night. Much drier conditions and temps in the low 80's. Did a quality 13 miler (1:46) through the hills of Eden Prairie. I love running in hills, it just feels so good to get to the top of a good long climb.

Unfortunately, the guy I was running with struggled. I think there is a series of three good climbs to start, then a little respite for a mile then two or three decent climbs. Nothing too big, maybe 200 feet in a half to three quarters of a mile. It's good training for a bumpy Twin Cities Marathon.

1-7.36 2-7.41 3-7.50 4-7.46 5-7.54 6-7.58 7-7.40 8-7.47 9-7.44 10-7.42 11-7.49 12-7.47 13-7.46

It feels good to be getting in some mileage again. I really hate the whole tapering process. One of the things I really paid attention to for Fargo, was nutrition in the weeks leading up to the race. I think it was the first time I hadn't gained any weight during a taper. I ran the race at about 175 lbs. I'd like to get down to around 165 for Twin Cities, hopefully 160. I might have to give up weight training to accomplish that, not sure if I want to do that. Maybe not lift for the month leading up to the race and see what happens.

Spring? Where did you go?

Well the training for the Twin Cities Marathon officially started on Sunday. Temps in Minneapolis were a ridiculous 95+, with high humidity. Needless to say, I was soaked by the end of all the runs this weekend. I was wringing the sweat from my clothes and my shoes were soggy.

For the first time in a long time, I had to cut a run short. What was supposed to be a 15 miler, turned into a 12 miler. I must remember to bring Gatorade with when it gets this warm, and get up early to run on days like that. This week is supposed to be cooler, but summer is here.

Last weeks training:

Sa: Fargo Marathon
Su: 5 Easy
M: 7 Easy
Tu: 7 Easy
W: 10 Medium
Th: 6 Easy
F: 7 Easy
Sa: 12 (supposed to be 15)

Total: 54 miles @ 7:58/mile

Fargo Marathon Race Report

A little back story. I've been running since 2003 and really been posting on here since about that time. I made all the new runner mistakes back then and ran my first marathon in 5:20. On that day, I would have never dreamed about having to write a race report like this.

I watched the weather on Friday night and everything was looking pretty good. Lows in the mid 40s with very little wind. Woke up at 5:00 and looked out the window. The flag was completely still. All I kept thinking was what perfect marathon weather. We got to the Fargo Dome around 6:30, still no wind. All the weeks and years of training were going to pay off with a Boston Qualifier.

I just sat in the dome and tried to relax before the race. It was nice being inside on sort of comfortable chairs. Then we decided to leave and go warm up. I should've know it was trouble when it was hard to open the door. The wind started to blow. They said it was about 25 mph constantly out of the north and gusting to around 40 mph. The course was a north to south loop, with miles 9 - 23 into the wind. Right then all my dreams of qualifying went out the window. I remembered what somebody told me last week, "Don't kill yourself if it's windy". On top of all the wind, it started to rain while waiting for the start.

Originally my plan was to go out really easy. Try to run 7:30s for the first few miles. I lined up a few people from the front. I figured they'd help to slow me down. Needless to say, it didn't work. The first mile was 6:53. I know I was in good shape, but not that good. The wind pushed me along to a 7:11 and 7:18 for the next couple miles. Finally, I was starting to feel comfortable. I was running about 10 feet behind two guys. I decided to catch them for someone to talk to. Asked them what they were going for and one answered 3:30. Oh was that guy going to pay the 2nd half.

So running with the one guy we put up some consistent, easy miles. 7.03, 7.07, 7.09, 7.08, 7.09, 7.08. Good thing they felt good, cause the wind was about to enter the race. There was no shelter at this part of the course. I ran my one of my worst miles of the race for mile 10, 7:18. The guy I was running with fell off a bit too. I was really hoping to find some help with the wind. I was caught about 20 yards or so behind a group of about six runners. The guy caught back up and goes, let's catch them. We caught up with them, but when we did, two or three of the guys dropped off. The next mile was 7:12. I wasn't ready for those type of miles yet. So I took the lead. Needless to say, I dropped everyone in the group. I caught up with the next group, then those guys dropped off too. The next couple miles were 7:07. I was feeling really good, and went through the half at 1:33:35.

I then saw my first woman of the race. I sat behind her for about a quarter of a mile, then I told her to follow me. She stuck with for a few minutes. I heard someone say, "third woman". That really surprised me. Soon she fell off too. It pretty much was the same story throughout the race. I was having a blast with the crowd. I was surprised so many spectators turned out for the race. Usually North Dakotans try to run runners off the road (that was a joke, hehe). They were really great support. The course finally went down in the valley for a mile or two, so there was some shelter from the wind. It was amazing how many people were struggling. I kept thinking to myself, all that hill work I've been doing for a flat course is paying off.

I really wasn't even tired at the 20 mile mark. My legs felt great. My feet were a little sore, many of the roads were concrete. I went over the Troll Bridge and through 20 miles at 2:23:10. I knew Boston was in my reach. The half split back off from the course to finish about mile 21 and I so wanted to go that way, but I still had a couple miles of wind left to deal with. I'm still feeling good and passing people. Each time, I offer words of encouragement. I'm sure I was really annoying, but so many runners have done that for me when I'm struggling. It was nice to try to repay the favors.

Finally, mile 25 came and we finally head south. I had seen someone about a quarter to half mile ahead of me at mile 24. I was thinking about trying to catch them, but decided to play it safe. I ran the worst mile of the day, 7:21. I got a little closer to the person and saw it was the 2nd place woman. I passed her with about .75 mile to go.

At last I turned into the parking lot for the dome and crossed the 26th mile marker (7:11). There was a couple people outside and I might have mentioned that I was going to Boston. I turned to come down the ramp into the stadium. I gave a little fist pump outside. I didn't realize I was on the big screens inside the dome. When I entered it was a wall of sound. I just let everything out, all those months and years of training through all types of weather and all hours of the day came out. I crossed in 3:07:58 (chip time).

I immediately tried to run over to my family who was all there, but the volunteers stopped me. I forgot my medal and chip. Finally got that taken care of and ran over. I don't think there was a dry eye for anyone in my family. My family is the best. Probably one of the best days of my life.

Here are my splits.

1-6.53 2-7.11 3-7.18 4-7.03 5-7.07 6-7.09 7-7.08 8-7.09 9-7.08 10-7.18 11-7.12 12-7.07 13-7.07 14-7.00 15-7.05 16-7.11 17-7.17 18-7.12 19-7.14 20-7.11 21-7.09 22-7.06 23-7.15 24-7.16 25-7.21 26-7.11 .2-1.28

I'm going to Boston!!!!