Internet advice...

I forgot to include this in my last post.

There is a local writer for the Star Tribune writing a running blog about his training for Grandma's. It's a good read, but he's going about the training all wrong. Making lots of rookie mistakes (like only running for 12 weeks before the race and running long runs way too hard) and there seems to be lots of bad advice being given to him too.

At least there is a plug for Run n Fun in there. It's the only running store I shop at. The staff is incredibly knowledgeable and the owners are great people and runners. When I walk in, my shoes are waiting for me at the counter. Talk about service. Maybe I shouldn't go through eight or nine pair of shoes a year.

Nothing falls like London Rain...

Well I'm not really in London (even though I wish I was there), but it is definitely raining. A good saturating spring rain. What better to do, then a nice easy six miler over lunch? After a four and eight miles with some strides yesterday, today's run felt nice. I have proven my theory correct, I'm slower on the crushed limestone. I was running about 8:10 on it, hit the pavement and the same effort resulted in a 7:55. Little too fast for a recovery run.

I was surprised this morning to see a bald eagle flying over my street this morning. My dog seemed even more startled. There is a very interesting collection of birds in the neighborhood, including a woodpecker, blue jays, cardinals, hawk, and now the bald eagle.

I posted before about Kevin Beck's blog. I've been addicted to it the last few days and completely read the whole thing. He's a very good runner and writer. I was supposed to run the Space Coast Marathon in November, where he won the half and was a guest speaker. It would have been nice to be able to talk to him and Bill Rogers. I really like picking the brains of runners that are so accomplished.

This weekend is my last really long run of training (22 miles) before training. It's supposed to be a balmy 50, with rain and 20 mph wind. I'm hoping for around a 7:55 pace, maybe throw a couple faster miles at the end.

I...I'm still alive...

What more can I say about the eventful fifteen miler yesterday. I managed to almost get hit twice (I'll post the email I sent the police/mayor of Eden Prairie below) and ran a strong 7:44/mile pace through big hills. I wish I would have kept up the hills, but the lure of running in the warm, spring sunshine around the Minneapolis lakes was too much. After the Earth Day half, I decided to get back in them.

I feel strong and I know I'm running better than I ever have. I even managed an easy four this morning. I'm not a morning runner, but I might have to become one. That is, if I can get out of bed. It's so beautiful around Lake Harriet in the morning. I love the sounds of ducks waking up in the morning and the reflection of the bandshell on the lake.

In other news, get the new Pearl Jam cd on May 2nd. It is simply the best cd they have ever made.

Also, I can't believe the Twins are getting a new stadium, with my money, without me getting a vote. They went around the law to get this through the legislature. Why should the people of Hennepin County alone pay for it? Some of the comments made by legislators are absolutely ridiculous.

Finally, here's the email I sent to the mayor of Eden Prairie...

First off, I'm a runner and I don't run too often on the sidewalks/trails Eden Prairie because of the horrible drivers. It seems like every time I run, I almost get hit by a car.

Last night, April 26th, I was running Anderson Lakes Parkway at 5:15 pm. I stopped at the stoplight at Columbine Avenue. I look over and a Tan Lexus blows through the red-light with the guy talking on a cell phone, almost hitting another car. I just shook my head and looked back. There sits a police officer in a black, unmarked car. I was very surprised he didn't do anything.

The light then turned green and I was given a walk sign. I started to cross, when a driver from Columbine Avenue started to make a right hand turn. Well I was in the middle of the crosswalk and had to throw my hands on the hood. The officer just drove by. Actually looking at me.

I had to stop again at the Highway 212 stoplight. Waited for the walk sign and ran across the highway. I was on the crossing the road on the other side of the Amoco Station when another car went into the crosswalk almost hitting me. Again, the same officer drove by. Again, he looked at me and did nothing.

The lack of courtesy for pedestrians in the city of Eden Prairie is pathetic. The response of the police in the situations where a pedestrian almost gets hit is just as bad. Something needs to be done before someone is seriously hurt or killed.

Well not really the hardest ever, but it was up there. I started out with an easy three mile warm up. Then I went into the intervals. Six reps of three quarter miles (which turned out to be 4.5 miles) at my 5k pace. I ran the light rail trail here in Eden Prairie, which is crushed limestone. I tried to get my pace to around 6:05, but I had to settle for 6:15 or so. I ran really solid and strong throughout. Then an easy three to finish. It was the perfect day for running, with temps around 50 and very, very sunny. So in all 12 miles at about a 7:18 pace. Not too bad. Fastest training run ever for me.

On top of everything, I went over 1,000 miles for the year today. About two weeks earlier than last year.

Twin Cities Marathon Signup Begins

In honor of the first day to sign up for the Twin Cities Marathon, I decided to write an email to a friend who is signing up for the their first marathon today. I know it's not very well written, but I just jotted a few ideas down.

I was thinking about this as I was falling asleep last night... "What advice can I give someone running their first marathon?" I was just kinda thinking about the first time I ran Twin Cities (G'mas doesn't count) and how much fun it was and still is for me. I was quite sad watching the race last year. I really missed not running TCM.

The most important thing is to enjoy everything about it. I've always went to the sign up party. It really makes it real, especially compared to filling out a form online. You have to buy the "In training" shirt too. It's fun running around the lakes wearing the shirt and people wishing you luck, talk about running and all the other fun stuff. I always make sure to wish people luck when I see them with it on.

Another thing, do some tune up races, like the City of Lakes 25k and one of the White Bear 20 milers. Why run that far alone and not get a t-shirt??? I always think the 20 mile run is the worst. You're out there for hours suffering and you get absolutely nothing. Whatever you do, do not do the Woodbury Country Mile Half Marathon (that's a mouthful), it will ruin any confidence you have. Try out the Urban Wildland in Richfield. It's one of my favorite half's. You're working so hard in training for the marathon that you might as well put the training to use.

Oh, get a couple massages throughout the summer. This will help alleviate the pains of training, plus they feel really good. Get a new running outfit for the race. You want to look good in the finishing photo, that I know you're going to buy.

Keep with your training. I guarantee it will make the race a lot more fun. Remember when you get tired in the race to high five the kids. It's something Sean and I do. No matter how bad we feel, it makes it so much better when you smile and have fun with the crowd. The people will simply amaze you.

Anyways those were just some random thoughts I had. Remember this is your first marathon, you'll never have another first like it.

First time...

It was a great weekend here in Minneapolis for both weather and running. I ran an easy 7 miler on Friday night. Pretty much went by fairly quick.

I was a little nervous about my 20 miler on Saturday. I was in the middle of my first back to back 80+ mile weeks and I really hadn't run over 15 miles in a couple weeks (due to a trip to Utah and two weekends of races). I had managed at least a 15 miler each weekend though. I started by parking the car at the top of Summit Ave and catching a ride over to Lake Calhoun. I planned to do miles 5-25 on the Twin Cities Marathon course, in honor of signing up for the race this week.

I started ok, but just wasn't feeling the greatest. I was running about 7:45 the first few miles, that was a bit faster than I wanted (I was hoping for a strong finish run). I slowed down to the 7:55 for the next bunch of miles. I was tempted to cut across the river and cut the run short. But I pushed on. I manged to get across the river and into St. Paul for the beginning of the nasty hills. I was surprised how small they really were, especially having trained on much bigger ones. I went up them hard and managed to have some of my best miles the last five. I think I went up the hills in 7:30's and finished right around 7:40/mile.

I then gave myself a treat of Jamba Juice, but unfortunately it ended up all over my car and I.

Overall it was a good run, a good confidence booster for Fargo in a few weeks.

Boring Run Post

OK, so last night was not the most exciting run. An easy seven around Lake Harriet with some strides at the end. The strides felt really good. I've been really, really lazy with them this training period. I have ran all my intervals and tempo runs though. I made a real effort to keep the pace slow and easy. I think I've been running my recoveries a bit too hard. The easy part of the running was about 8:10-8:20/mile.

So now for my little thought of the day. I really think 99.9% of the runners out there underestimate what they can accomplish. This is coming from a former 5:20 marathoner who is on the verge of qualifying for Boston.

Boston Marathon Thoughts

I guess after watching the Boston Marathon on Monday, I decided to get back into this whole business of writing. It was great to see the American's doing so very well. Also, followed my running partner during the race (he crashed the second half to a 3:18). But still, he ran Boston.

Well obviously loads has happened since my last post. I can't believe it was from last summer.

First, I did manage do complete the Chicago Marathon, but had a major blowup around mile 15 and stumbled in to a 3:50. Ouch. It was a complete mental breakdown during the race. Hopefully I'll never experience that again.

Since then I've had a string of PR's. I ran the Winter Waddle 5k in about 19:18, the Disney Marathon in 3:15, the Human Race 8k in 31:10, Run the Valley 10k in 39:30 (5th overall and 2nd in age group), and the Earth Day Half Marathon in 1:28:20.

I'm currently training for the Fargo Marathon.

Last night I managed 15. I really didn't know what to expect since the night before I did some 5k intervals and the back to back race weekends were starting to take a toll on my legs. The start of the run was into a 20+mph headwind with lots of hill climbing. Finally got out of the wind around mile six, but still had a long ways to go. I was running in the 7:40s and I thought I was going to pay for it at the end. About mile 10, the thunderstorms came through. Still managed to finish the run at a good pace. Overall pace was about 7:44.

I promise to keep writing in here.