Team Cross Runs

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

TCM Training Week 13

Getting closer…

Previous Posts

I ran the Bears of Blue River 10k for 3 years and actually won money all but one, it helped that there was a 5k going on at the same time! Last year I set a new half-marathon PR at the Rochester Half-Marathon.  The on-going genocide in the Darfur region of Sudan was the focus of my World Vision post. Foto Friday was from the Rochester race with a funny guy standing in front of Team MDRA.

Last Year’s Mileage

Run: 49.5 Miles
Bike: 32.5 Miles
Swim: 300 Yards

This Week’s Training

I’m just going to say from the outset that I was a little lazy this week on my non-running days. In part because work is starting back up and I’m not quite used to the routine of working out before work and getting up in time. I work at a school so I need to get back into that routine and figure out how much time it actually takes to go to the gym. The students come back on Sept 1, so that is exciting. My laptop’s power cord is broken too so I haven’t synced my Garmin for over a week either, so that’s why Running Ahead is showing a bunch of 0’s. Monday was our first staff meeting. Tuesday we did a progression run starting from the University of St Thomas. Basically we did 4 miles out at Marathon Pace and then 2 miles at half marathon pace followed by 2 miles at 10k pace (up some tough hills). My paces weren’t exactly where they should have been but it was a great workout. It was 80 and sunny. The first 4 miles were something like 7:45 pace then I dropped to 7:27 and 7:26 respectively. I’m not sure what my pace was before I hit the hills, but given where I’m at in training I think that was an excellent workout. Wednesday was a district wide staff meeting (aka snooze fest). Thursday morning I felt pretty lethargic still and ran 4.5 miles on my downtown loop. It was 60, humid, and sunny but a pretty nice day. In the evening was our annual open house at school. Friday I just lounged around the house, I told you I was feeling lazy!

Saturday made up for that. I ran 15.6 miles with the group on the marathon course. We started at the finish line and ran out 10 miles and then back (they did 20-22). I planned ahead and left a bike on the St Thomas campus (but didn’t actually check the mileage – I should have been closer to 14 than 16). Also, if I had really planned ahead I would have realized that it would have been just as easy to run home as it was to run to my bike and still got the distance. I hung with the group for at least 12 miles. We saw Meb Keflezighi running down West River Road – he was looking really smooth and said “hi” to me first. I actually didn’t recognize him. It was a perfect morning for a long run – 52 at the start and alternating between sunny and cloudy with a slight breeze. I ran it in 2:04:08 which is 7:55 pace.

Sunday was the Minnesota State Fair and lots of random items either deep fried or on a stick. With another couple we split 64oz of fresh cut French Fries and a large cone of delicious Sweet Martha’s Cookies. Also ate half a corn on the cob. Yummy!

This Week’s Mileage

Run: 28 miles

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 14

Not a lot of working out, but a lot of adjusting to a work schedule again.

Previous Posts

An older post about the equipment I run with, it was pre-Garmin.  To go along with the previous list is an out-dated list of podcasts that I listen to while running, etc.  Do you remember Hurricane Katrina? World Vision was there helping with the relief effort.  A favorite post of mine about running along the Minneapolis Riverfront, there is a lot to see and do down there.  Foto Friday is me cliff jumping at Gooseberry Falls.

Last Year’s Mileage

Run: 40.9 Miles
Bike: 33.0 Miles

This Week’s Running

To be honest I have lots of reasons why I didn’t get my runs in this week.  I got 2 of the 3 in.  This was the first week back with students at school and so I actually had to be somewhere on time.  I did try to go the YWCA to swim one day, but the pool was closed for its annual cleaning.  So instead I ran a lap on the track and did some extensive stretching and rolling muscles on a foam rolller. A meeting with volunteers for an ESL site I co-coordinate made me miss Tuesday night’s run.  I did get the 7 mile marathon pace run in though – hitting a 7:27 pace for 6 miles.  I started off down the Greenway before deciding to go around Lake of the Isles (mostly for its well-placed port-a-potty) and coming back on Franklin Ave (which threw in some late hills).  Lake of the Isles now hosts the infamous Lake Creature. It was a pretty perfect morning, 53 and sunny and I was able to squeeze the run and all the physical therapy in before heading to work.  Yes, part of why running takes so long is that after doing the workout I’ve got to ice massage my foot and complete 10 exercises designed to keep my body in alignment and get rid of the Plantar Fasciitis.   More scheduling conflicts and lame excuses left Saturday as the next run.   Our 10-12 easy miles actually became closer to 9.  Several of us opted for the shorter distance in part to be “fresh” from Monday’s race, but also to get back and eat.  Our pace group was hosting an annual picnic for the entire training group which included french toast, eggs, homemade bannana bread, and much more.  It was a great time socializing with friends.

This Week’s Mileage

Run: 15.7 miles

Bike: 8 miles

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 15

Previous Posts

Two race reviews – from 2007 the DINO Series #5 at Town Run Park and from 2008 the City of Lakes 25k. In case you missed it, last year the Republican National Convention was held in the Twin Cities.  My wife and I took part in a World Vision event – sending caretaker packages to Africa. Two runners attempted to run across America. They did complete the journey – now we just wait for the video. Foto Friday is a picture of Mike at the City of Lakes 25k.

Last Year’s Mileage

Run: 53.0 Miles
Bike: 25.3 Miles

This Week’s Running

Monday was the Victory 5k race during which I ran a 20:36 on a pretty nice morning. Be sure to check out my deeper thoughts about my first race since May.  Tuesday night was our group training run, a lot of us had raced the day before so instead of a workout we just ran 8 easy miles on the marathon course.  It was by no means an easy run as we ran up Summit Ave (aka the long slow hill at the end of TCM), before turning around.  It is actually a little hilly on the way back too, which is a good reminder that there are downhills on race day!  It was 81 and sunny which wasn’t too pleasant but I ran 8.3 miles in 1:08.  The run was followed by a Dinner Fun Night where the training class goes out to eat together.  This time we went to the Wild Onion in St Paul.  I took my normal Wednesday off and am still trying to get into the routine of working out in the morning, so I skipped Thursday’s run. I’ve only been running 3 days a week anyway so I wasn’t super motivated.  I’ve heard from a few other people that they lack motivation and feel lethargic right now.  On Friday morning I managed to get up early and head to the gym.  I stretched, used the foam roller on my IT Band and sat in the hot tub.  I still didn’t have time to swim though.

Saturday morning was the big day.  Our last real long run for the training cycle. I woke up pretty congested and out of oatmeal (my pre-long run food).  I think I was a little dehydrated too.  It was in the upper-60’s and very humid. Enough excuses though.  We met at the University of St Thomas which is around mile 21 on the course.  We then proceeded to run it backwards to the 11 mile mark.  I ran with the group for a good 7-8 miles before they started picking up the pace.  I made a decision to let them go so that I could try to salvage the remainder of the run.  I was really feeling terrible when I got to the water stop at 8.5 miles.  It was on Lake Nokomis and there was some race going on.  It was at this point that I started running into Lifetime Fitness runners. They were running the last 20 miles of the course and made for a very congested trail.  I decided to run out to the turn around point and by the time I got back to the water stop I was feeling a lot better.  I decided to continue the run instead of my many contingency/worst case plans running through my head.  Even though they tried to steal our water it was nice having the Lifetime runners out there.  It gave me lots of people to pass which felt really good and was a good motivator. I actually felt really good until I turned off the course and cut the 20 miles short.  I turned on Lake Street as planned from the beginning as an option.  When I got to the top of the St Thomas hill I was around 16.5 so I ran a little more before being done. I finished the just under 17 miles in 2:17.  I didn’t feel too terribly bad.

Sunday was a nice rest day.

This Week’s Mileage

Run: 28.3 Miles

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