Team Cross Runs

TCM Training Week 4

Hopefully the last week of zero miles.

Two years ago I ran the Buzzards Roost 10k, which is an evening race and usually pretty hot.  One of my all-time favorite places to run, even to this day, is Mounds State Park in Anderson, IN.  Last year I was tagged in a meme. I don’t usually participate in them, but it was a good chance to talk about some of my past running experiences.  Last year I dedicated my first marathon to Team World Vision and helping raise money to end poverty around the world.  How do medical professionals recover after a run? See my analysis of a medical journal article discussing that issue. In honor of the Olympic Trials last year I posted a Foto Friday with my 1996 Olympic Trials number.

Last Year’s Mileage

Run: 29.5 Miles
Bike: 58.0 Miles
Swim: 350 Yards

I kind of slacked off this week.  I only swam and lifted once on Monday for 500 yards.  I did increase the number of reps in my lifting from 10 to 12 for each set of 3.  But then I wasn’t motivated enough to go back again!  And I drove my car to work a few days…

Weekly Mileage

Bike: 21.3 Miles
Swim: 500 Yards

TCM Training Week 3

For the past two years  I’ve raced on this weekend, in 2007 at Jennifer’s Run in Hartford City, IN and last year at the Karate Kickin’ Cancer 5k in North St Paul.  Both of those races raised money for excellent causes, domestic violence prevention and cancer research respectively. That is part of why I think runners might be some of the most charitable people around.  My featured number was from my New Jersey days.  Running shoe companies are slowing making shoes more environmentally friendly.  Brooks was the first major company to do so.  Foto Friday was from last year’s Nature Valley Grand Prix Criterium, which I had to miss this year.

Last Year’s Mileage

Run: 26.0 Miles
Bike: 45.0 Miles
Swim: 300 Yards

Monday I rode to the YWCA and then swam 450 yards before lifting weights.  I did lunges, bench, curls, crunches, and overhead triceps.  I also enjoyed the hot tub a little bit!

On Wednesday I went to the Uptown YWCA after a meeting and swam 400 meters after doing my weight lifting workout.  It was pretty tough to swim after having already lifted.  The Uptown pool is in meters and is shallower so it is a different experience than swimming at the Midtown YWCA.

I did a couple of my Wii Fit Yoga and Balance “workouts” during the week.  My foot hurt off and on throughout the week.  Summer seems to be busy even though I’m not working full-time.  All of the biking miles are commuting or running errands.  Over the weekend we traveled to Wisconsin to visit our CSA and had a good time.  It would have been a great place to run.  Hopefully soon!

Weekly Mileage

Bike: 43.0 Miles
Swim: 887 Yards
Weights: 2 times

TCM Training Week 2

Last year I raced the USATF 5000 meter track race at Hamline.  I am glad it wasn’t part of the circuit this year! It also served as Foto Friday.  Over the same weekend last year was a heart-wrenching 3200m for Nicole Cochran of Washington.  You may recall the story, she won the race but was DQ’ed after the fact and then after reviewing some video footage of the  race she was eventually reinstated as the state champion.   From two years ago, I wrote about running at Westwood Park in New Castle, IN.

Last Year’s Mileage

Run: 26.9 Miles
Bike: 67.0 Miles
Swim: 500 Yards

Monday I went to the YWCA for a short weight session and swimming.  I know Higdon’s plan calls for running an easy 3 on Monday, but for now I’m going to keep using it as a cross training session.  Maybe as time goes on I’ll switch to running, but I think right now this is good.  I used his suggested 6 strength exercises (forgetting 2 of them), which are bench press, lunges, curls, overhead triceps, sitting row, and crunches.  I did light weights since it has been a long while!  Then I swam for about 300 yards.  Towards the end I kept getting water in my mouth, so I just stopped.

Tuesday I did a 30 minute tempo run along the Greenway.  Once I got warmed up my foot stopped hurting.  I ran a pretty solid workout getting 4.13 miles in during the 30 minutes (7:17 pace) and easily hitting tempo pace.  It was 46 and overcast so a nice morning to run.  Today was 8th grade graduation promotion at work and I was on my feet running around for most of the day.

I woke up Wednesday with some of the worst pain I’ve had from the Plantar Fasciitis in a long time, so I opted not to run.  I got really discouraged throughout the day and at one point even thought about quiting running altogether.  I waffled between whether I should run Thursday’s pace workout or not and finally came to the point of saying I’m not going to run again for awhile.  I’m tired of my foot always hurting so I’m going to do what I should have done almost 2 months ago – REST.

It is hard knowing that I should be training for the marathon which is now 16 weeks away, but I realized that the chances of me making it through 18 weeks of hard training with a nagging injury are pretty slim.  I managed to get through the half-marathon training program, but it seems silly to keep pushing and injuring my body more and more.  All that being said though, the MDRA offers a fall-marathon training class which starts June 23 (pdf).  So I know I’m not completely dropping the ball – unless I’m still experiencing pain at that point – which I’ll probably just charge right on through if I do.

So a little reassessment mid-stride! I didn’t do any cross-training this week really – just my bike commute – unless you count the Wii Fit.  On Tues, Weds, and Fri and I “played” Yoga, Balance, and Strength games.   This sounds almost ridiculous to say but some of the things are challenging and really have worked my core/stabilizer muscles.  Stop laughing.  You should try it sometime and see.  You can’t really rely on the feedback about your “Wii Fit Age” because it fluctuates so much – one day I was 40 and then the next I was 26.

Weekly Mileage

Run: 4.1 Miles
Bike: 37.5 Miles
Swim: 300 Yards

TCM Training Week 1

In previous years I offered a summary of my running in between the 2008 half-marathon and marathon training and included some other tidbits too.  Last Year’s Foto Friday was a picture of a flying monkey.  In 2007 I provided some advice for running with headphones.

Last Year’s Mileage

Run: 29.6 Miles
Bike: 40.0 Miles

Monday I biked to the YWCA for some time in the pool.  I ended up doing 500 meters.  I feel like I’m getting stronger in the water, so maybe soon I’ll actually get a good sustained cardio workout!

Tuesday I realized that I should be starting my training for the marathon this week.  So I’ll be using Hal Higdon’s 18 week Advanced II schedule.   Last year I used Intermediate II with good results. Today that called for a 3 x hill workout.  I ran to the Stone Arch Bridge as my warm-up and then ran from the river bottom to the West River Road bike path on the south side of the bridge.  They were tough.  Hal tries to scare people away with this week 1 day 1 warning:

This Advanced-II Training schedule is the toughest of all my programs! It is for very experienced runners seeking to fine-tune their training by following a program that includes two days of speedwork plus more mileage than the programs leading up to it. Hopefully you arrived at this program with a background of speed training and know what it’s like to do hill repeats, interval training on the track and tempo running in the woods. If not, this is no time to start. You would be much better following one of the Intermediate programs or Advanced-I and saving this program for a later marathon. (You’re not listening; I can tell.) Okay, you read my disclaimer and agreed to the conditions for acceptance into this very tough program. For the next 18 weeks, you will use Monday as a day of comparative rest by running an easy 3 miles, then adjourning to the gym for 15-30 minutes of stretching and strength training. (This might be a good workout to do in a health club, since you can do your 3-miler on a treadmill before heading to the weight room.) Wednesday workouts will be about the same. Fridays are rest days, since even Advanced runners need to rest. On the other days, get ready to bust! Are you up to the challenge? Only a small percentage of runners can benefit from a program this demanding, but let’s give it a try.

Wednesday resulted in a nice easy 3.25 mile run on my Metrodome loop.  I ran it backwards for a little change of pace.  It was 68 and sunny – which felt pretty warm.  It was 2pm when I actually ran and I hadn’t had any lunch yet so I was very hungry.

Thursday was Tempo run day.  I ran it out and back along the Greenway and did a pretty good job of running Higdon’s tempo style.  Slowly pick-up the pace until you hit 10k pace – hold for a few minutes – slowly slow back down.  I think I struggle with the slowly slowing back down thing.  I didn’t quite make the full 30 minutes but 3.8 miles in 27:44 works pretty well.  It was 48 and sunny.

Friday is the day of rest. I didn’t have to go to work, so all I did was bike the 1.5 miles to church.

Saturday was cool and overcast.  I met the guys at the Sibley House for what ended up being almost a 15 mile run along the Minnesota River. Right as we got out of the cars the first drops started falling.  It never really poured, but was a nice soaking rain.  Running under canopy the whole way was nice so we didn’t really start getting wet until we crossed the river and ran in the prairie for a little bit.  The 48 temp made for a cool run, almost reminicent of last year’s TCM - minus the major sustained deluge!  I ran 1:52 for the run, though I got dropped with about 3 miles to go.  After crossing the 494 bridge John and I lot contact with the group so we surged, getting down into the low 6’s to catch back up.  Once we caught them I was spent and couldn’t hold the pace.  The amazing thing was that my pace was still in the 7:30 range.  I was pretty spent.  Except for the first mile and the one with the major hill all of our miles where well under 8 which accounts for the overall 7:30 pace.

Sunday we went to watch a friend do a triathlon – the Buffalo Olympic Triathlon. It was fun to actually spectate and to watch him race and meet his goal on another cold and dreary day.  I also did about 30 minutes of yoga, strength, and balance workouts on our new Wii Fit.  Sam’s Club currently has them for $10 less than anywhere else.  Suprisingly it was actually a little bit of a workout – especially for the core and stabalizer muscles.  After today’s workout my Wii Fit Age is 28 (I’m 27 for now).

Total Mileage

Run: 26.6 Miles
Bike: 36.8 Miles
Swim: 500.0 M

Week 12: Half Marathon Training

Last Year

I celebrated being done with the training cycle by resting and racing the Get in Gear 10k – almost setting a PR (posted my race number).  To go along with this phase I talked about detraining. A local marathoner used his mad skills to chase down a thief (Team Cross doesn’t recommend doing this).  My mom sent me a story from the hometown paper about a co-worker/teacher who ran at Boston.  This week’s Foto Friday was a picture of “Get in Gear” written in the snow before the race start.

Mileage

Running – 9.2 miles

Monday was an easy 3.25 on my Metrodome Loop.  Nothing too exciting. About 42 and overcast with a wind chill of 35.  It didn’t really seem that windy and overall the run felt nice and relaxed.  I finished in 24:30.

Tuesday I ran my 6×400 workout on the Greenway on a nice morning.  44 and sunny with a decent amount of headwind.  My goal was 1:26 which is 5k pace but I didn’t want to push too hard.  I won’t see any benefit from this workout on race day – it was just an opportunity to open up the legs and sharpen up a bit.  My splits were 1:33, 1:30,1:30,1:27,1:29,1:28 and only on the second half did it really feel like I was having to push.  The rest felt very smooth.  It was a total 5 mile workout in 39:44.

Wednesday – a 2 mile run felt like such a waste of time.  It would take almost as much time to get ready as it would to run it.  So I decided to take the day off, rest my foot and enjoy tapering.

Thursday was a pretty overcast morning but warm.  55 and humid for my 4 mile run. I didn’t really try to make it a tempo at all.  I figured an easy run was more appropriate and it felt good.  I did it in 30 minutes heading East along the Greenway.  Nothing special. My heel felt pretty good all day.

Friday felt a little lazy but rested.  Foot pain is almost gone!

Saturday another rest day.

Sunday Race Day!  I was initially very disappointed but after processing it and writing my review it wasn’t quite as bad as previously thought.  But still a 1:36:26 is not what I had planned on.

Mileage:

Running – 25.5 miles

Biking – 8  miles

Week 11: Half Marathon Training

Last Year

I was a little disappointed with my race at the 2008 Earth Day Half Marathon and Week 12 of training.  I also registered for my first marathon – Twin Cities while Chicago filled up. I started a new series which lasted for awhile posting up various race numbers on Wednesday.  I highlighted a new report on running being a prevention for dementia.   Foto Friday was a glamor shot of me from the half-marathon.

Mileage:

Running – 26.2 (ironic eh?)

Monday I did an easy 3.28 mile run past Powderhorn.  It felt good and the weather was nice – 38 and overcast. I ran it in 25:46.

Tuesday was an interval day.  I wanted something different than the Greenway so I did my Riverfront loop – not sure how it would work out with my 6 x800 at 10k pace – 6:26 or 3:12 for an 800.  My warm-up time ended right before hitting the River Rd so I stopped the timer until I got there and began my first interval down the hill to the river.  I felt pretty good on most of them, some had more wind and hills than others but this workout was more like race conditions due to the varying terrain than on the Greenway. My splits with 400 meters rest were 3:03, 3:07, 3:19, 3:23, 3:16, 3:08.  So on average pretty good.  The total run was 7.14 miles in 54:10.  It was 38 and sunny with a 28 wind chill (so that says a little something about the wind).

Wednesday on a very sunny morning I went for a 3.25 mile run.  I’ve really enjoyed the change in pace of my runs through the neighborhoods – going out about 1.5 miles turning and coming back.  Today I went east towards Seward on 26th St – crossing Hiawatha at the light.  Turning on 29th Ave and heading back on 24th St.  It was 41 with a 35 wind chill.  About a mile into the run I saw a bicyclist get hit by a car.  Luckily the car was stopped and just started to roll forward.  I’m not sure what the idiot was doing since all 5 lanes of traffic were stopped and 3 bikes were crossing in a bike crossing lane.  She was fine and the driver and other cyclists were helping her so I continued on.  Everything felt pretty loose except for my heel for the first 1/2 mile or so.  I didn’t wear any tape on the run today.  I finished in 24:35.

Thursday was absolutely gorgeous – but I rested.

Friday was a beautiful day.  Sunny. Mid 60’s.  But a little too warm for my body.  I planned on the 60 minute tempo run but had to cut it short at 7 miles (52:45) because I could feel that I was overheating.  The run started out well on the Sibley trail but about 3 miles in things started falling apart – I went “exploring” a bit which was stupid and then struggled to get back into a groove.  I did get down into the 10k goal pace range for a little bit.  I could feel my breakfast sitting in my stomach, then my shoulder got really tight, and finally I could feel my face burning up and getting really hot.  I decided to just quit at mile 7 and walk the last 3/4 mile in.  I felt really hot the rest of the day.

Saturday morning I met Nathan and we along with a friend of his ran about 9 total miles.  We went from his house near Minnehaha Falls and ran to Pike Island at a nice easy pace and then watched the start of the 2009 Get in Gear 10k.  We didn’t see many people we knew but cheered them on anyways.  It was a pretty perfect day for a race – lower 40’s with a slight breeze.  We had an enjoyable – slow run about 80 total minutes (including our really slow jog back to Nathan’s house after the start of the race).  Looking at my map – the Garmin did a really weird thing while out on Pike Island – but the distances seem pretty close.

Sunday I did my now usual swim and rest in the hot tub at the YWCA.  I only did a couple of laps – 250 yards since I’m tapering.  No need to wear yourself out!  It was kind of a rainy morning too so it was nice to be inside.

Weekly Mileage

Running  -29.4 miles

Biking -29.8 miles

Swimming - 250 yards

Week 10: Half Marathon Training

Last Year

Week 11 and the taper began.  You might recall that a group of runners were attacked by a swarm of bees and a suicide bomber last year.  Two incidents – one story.  Last year I began looking forward to by goal of racing my first marathon with this contemplative post.  Another compilation post of two great lists that every runner should read at least once.   Foto Friday was a picture of the infamous Grandma’s Saloon & Grill sign of Grandma’s Marathon Fame.

Mileage:

Running – 28.3 miles

Monday an easy 3.25 miles on the Metrodome loop.  I was very tight and sore for the first 1/2 mile or so then it seemed everything loosened up.  It was 43 with a 38 wind chill so not too shabby!  A pretty uneventful run and some core work afterwards.  I finished in 25:00.

Tuesday was a 4 x 1600 at race pace or 6:52. It was 40 and sunny when I set out along the Greenway for the interval workout.  I did a 5 minute warm-up (10 is better I’ve decided) and then the workout with 1/4 mile rest between each. The 4 intervals were 6:45, 6:46, 6:39, and 6:42.  Not too bad, though the purpose of the workout is to help your body remember what goal pace is – so on that note I failed!

Wednesday was a new random route through the Whittier neighborhood.  I just took off down 24th Street and made a left turn at about 1.5 miles and came back along 26th Street to my house.  There aren’t many options to cross over 35-W so I’ve got to be a little careful that I don’t mess one of these up! It was 40 and sunny.  My legs felt a little tight from yesterday’s workout.  I finished in 23:48.

Thursday was a nice day off.

Friday I ran my 55 minute tempo run along the Minnesota River on the Sibley trail.  This is a nice flat trail that meanders along next to the river through different scenery.  The out and back tempo was about 7.5 miles and I felt pretty good for most of it – the last few miles were pretty tired.  I kept trying to push the pace and got pretty close to tempo pace.  It was in the low 50’s and overcast for the run. When I woke up my Plantar didn’t hurt which was a nice change – too bad it didn’t last.

Saturday we met at Lebanon Hills again for a nice easy long run.  It was in the low-50’s with the sun starting to peak through the clouds and we did about 12 miles in 1:36:26 on the east side of the park.  This side is flatter but still has plenty of hills to make you tougher! It felt like a pretty relaxed pace for most of the run which was a nice change!

Sunday I did a nice easy 300 yards at the YWCA pool.  It was empty so I had a lane to myself and I actually swam most of it continously which is a good change.

Total Mileage:

Run: 32.2 Miles
Bike: 22.0 Miles
Swim: 300 Yards