The Irishman, 3 races, 1 day. Sioux Falls doesn't have too many competitive road races so you don't want to miss them when they come along. The St Patty's Day Mile and the associated Irishman didn't disappoint. I went over to the All Sport Central offices at noon on Thursday to pick up packets for the race team and running club. It took me about a half hour to get through the line that was about 5 people long. Not a good start for the event from an organizational standpoint. The next day, the day before the race, they sent out and email telling us of course changes. Major course changes. The Start/Finish would be the same but otherwise the 5 mile and 5k would be entirely different.
Race day began with a bang, literally, and the 5 mile field was off to little fanfare. Early on, in the first 3 blocks, it became evident that this was going to be a 3 person race between myself, Dan Allen, and fellow 605 race team member, Chris Gruenhagen. Dan was questioning me about my fitness early on and I didn't know exactly what to tell him. I did run 127 and 134 miles to close out February but little Cleo Susannah was born on March 2nd and my running had gone down a but since then. I also haven't found the motivation to do many workouts besides attacking a few Strava segments per week. I did perform a solid tempo run leading up to the race where Strava informed me that I ran a 5k in 15:46 so I was fit enough. After about a half mile, I knew that I could handle a boost in pace and started to push. That's how it was for the next 4.5 miles, push. There were enough confusing points in the course and sharp turns that I felt like I was always trying to regain my momentum. The lead bike was way too far ahead of me and the teenage volunteers on their cell phones out on the course didn't help matters either. I felt like I ran an even pace for the whole race but it's hard to tell with no mile markers of any kind. I finished the race in 25:44, about 35 seconds in front of Dan and more in front of Chris. After watching family and friends finish up, it was time for a cool down.
I ate 1/3rds of a banana and drank water between races. I don't know if I didn't have enough or what my deal was but I was nauseous on the 5k start line. After the 5 mile, I knew that I would have a good chance to pick up another win. The race was largely the same with a few of us out front together for a little bit then me pushing it and creating a gap at about the same point. The courses were identical for nearly a mile. The rest of the race unfolded pretty similar to the 5 mile. Speeding up after bad turns and pushing, just at a slightly faster pace. I finished in 15:38, 10 seconds off the course record. Chris turned the tables on Dan and they would be only one second apart heading into the final race.
The time between the 5 mile and 5k was about 2 hours and the time between the latter and the mile was a full 2 hours and 45 minutes. Again, I didn't eat much and I was feeling nauseous once more. I was hoping to puke during the race to create a spectacle, and relieve myself. The whole wait time between the races really dragged on. There was little motivation for me to run this last race hard. I had the Irishman all but locked up while there was little chance that I would be in contention for the win in the mile. 605 Race Team member, and brother in law, Benny was the heavy favorite. He was fresh as was 605 store owner Logan. The race played out in an interesting fashion. Nobody took it out very hard and as soon as I found my legs, I very nearly took the lead by accident. Soon after, Logan took the lead around 14th Street and began the long push for home. Benny, Marty Wennblom (mile record holder), and former 1:52 800 runner Lee Irvine followed closely. I was content to lead the next pack with Dan and wait to see what was going to happen. Having not eaten all day and having run two longer races earlier, my body was in shock. It was simply not happy about running again, much less about running that fast. The race out front fizzled out as quickly as it began with Benny taking a 9 second win over Logan. Dan kicked his way into 3rd, just ahead of Marty and I took down Lee in the last few blocks for a respectable 5th place. By every indication, the race course was long and ASC messed up timing adding 4-5 seconds onto everyone's time. I ran 5:09 and 5:02 pace for the first two races and only managed a 4:57 according to the official results. My watch had 4:52 and many GPS watches had this straight race course at 1.05 or longer. Besides the course length, the race was fun and I was happy to come away with the 2nd fastest Irishman in race history.
Tuesday, March 24, 2015
Monday, February 2, 2015
Beresford Frostbite 4 Race Report
Since January is done, I thought that I better give a quick recap of my running and racing for the month with the highlight of this post being the Beresford Frostbite 4. I ended the month with 431 miles! I think this is my biggest month ever, I need to look at some old logs from the fall of 2011 to make sure.
I raced 3 times this month, pretty good for January. My first race was a free 10k put on by the City of Sioux Falls. It was 0 degrees at the start so the turnout wasn't huge or too fast. I ran down to the park and then waited around too long before the race got started. I was off by myself immediately and ran a comfortable 38" 10k. Two big weeks of training later, I found myself on the starting line of the SDSU Alumni Mile. I was feeling over confident in my abilities and that showed in my first lap time. I went through 409 meters in 64 seconds! I was passed by Chris and Benny around the 1000 meter mark and gave up on the race. I should have held on better and ran a faster time but I just preserved my third place. I will be back on the track sometime soon to make up for my poor tactics.
My final race of the month came on the last day of the month. It was a fairly nice day for January in the mid-20s for a temperature. It was pretty windy out but due to the nature of the race, it was just a crosswind during the race. The race started out with 4 of us who knew each other. We all were somewhat healthy but all had a little injury or illness baggage as well. This resulted in a very slow early pace. We ran the first mile in nearly 5:35. Soon after, Jeremy VanVeen decided that he was to be the "sacrificial lamb" and up the pace. I ran about 5:10 for my second mile and he probably ran about 5:00. Alex and Michael were behind me by a few seconds. The gaps between us would grow as I maintained the same pace for the 3rd mile. That one seemed like it took forever and included a few small inclines. Overall the course was very flat and fast but the third mile was probably the slowest. I was still feeling ok at 3 so I decided to push it to at least maintain my 2nd place. I didn't think that I would catch Jeremy but you never know. I ran 4:56 for my last mile.
The overall feel of this race was more of a cutdown tempo than of a race itself. There were no big moves or sprint finishes. I ran a long warm up and cool down and logged 30 miles in the 2 days before the race. I don't remember there being much pain except a few of my fingers were numb in the early parts of the race. I think I'll only race once during February. It will be a indoor track 5k on the 13th at SDSU. I'm trying to not be too optimistic but I think I can run near my collegiate times. I'm going to run a conservative race so we will see how it goes.
I raced 3 times this month, pretty good for January. My first race was a free 10k put on by the City of Sioux Falls. It was 0 degrees at the start so the turnout wasn't huge or too fast. I ran down to the park and then waited around too long before the race got started. I was off by myself immediately and ran a comfortable 38" 10k. Two big weeks of training later, I found myself on the starting line of the SDSU Alumni Mile. I was feeling over confident in my abilities and that showed in my first lap time. I went through 409 meters in 64 seconds! I was passed by Chris and Benny around the 1000 meter mark and gave up on the race. I should have held on better and ran a faster time but I just preserved my third place. I will be back on the track sometime soon to make up for my poor tactics.
My final race of the month came on the last day of the month. It was a fairly nice day for January in the mid-20s for a temperature. It was pretty windy out but due to the nature of the race, it was just a crosswind during the race. The race started out with 4 of us who knew each other. We all were somewhat healthy but all had a little injury or illness baggage as well. This resulted in a very slow early pace. We ran the first mile in nearly 5:35. Soon after, Jeremy VanVeen decided that he was to be the "sacrificial lamb" and up the pace. I ran about 5:10 for my second mile and he probably ran about 5:00. Alex and Michael were behind me by a few seconds. The gaps between us would grow as I maintained the same pace for the 3rd mile. That one seemed like it took forever and included a few small inclines. Overall the course was very flat and fast but the third mile was probably the slowest. I was still feeling ok at 3 so I decided to push it to at least maintain my 2nd place. I didn't think that I would catch Jeremy but you never know. I ran 4:56 for my last mile.
The overall feel of this race was more of a cutdown tempo than of a race itself. There were no big moves or sprint finishes. I ran a long warm up and cool down and logged 30 miles in the 2 days before the race. I don't remember there being much pain except a few of my fingers were numb in the early parts of the race. I think I'll only race once during February. It will be a indoor track 5k on the 13th at SDSU. I'm trying to not be too optimistic but I think I can run near my collegiate times. I'm going to run a conservative race so we will see how it goes.
Monday, January 19, 2015
2015 is Here!
2014 was a poor year of racing for me both in the quantity and quality of my performances. They started to come around at the end of the year and I am carrying that momentum into the New Year. I am planning on racing as much as possible at a variety of distances. I am running the SDSU Alumni 1 Mile race at their invitational this weekend. I have never been fast at this distance and surprisingly, I am hoping to run my best time at the distance. My current best time at the full mile distance (as opposed to a converted 1500 or 1600) is only 4:33. I plan to set a good pace through 1000m to ensure a fast time. Hopefully my speed endurance holds out and allows me to run at least 4:33. After this weekend, I am going to truly begin training for the ultramarathon distance. I plan to run the Lean Horse 50 in August. I am going to incorporate some higher intensity work as well so I can run more road and track races in the meantime.
2015 is also the second year in a row that I have set the goal to average 10 miles per day for the entire year. Last year was pretty bad. I haven't tallied up my yearly totals but I would guess that I ran about 2000 miles. Since Danielle and I are expecting very soon, I am in "Money in da Bank" mode. I am stockpiling as many miles as possible right now so that I can take some days easier or off later.
In the last part of this first blog post of 2015, I want to reflect upon a few running lessons that I have learned in the last few months. Despite having run for a long time, I seemingly had no idea what my body actually needed to run fast and stay healthy. While looking at my collegiate results and mileage, you can tell that it is very sporadic. I would run 100 miles a week for a few weeks then be down to 50 then back up to 90. My performances too, were all over the place. Sometimes I would have a great race but I had some bad ones too. Most of them were consistently below what I thought that I could have and should have been doing. When I finished college in 2012, I wasn't sure what was out there for me as far as racing. I had done a lot of miles in high school and college and improved slowly. I thought that I may have peaked and wasn't going to see much more for improvement. In the last few months, I have found a few sources of motivation that lead me to believe that I have more in me
First, I have truly found meaning in rest and taking easy days easy. In college and high school, I ran fast every day. When you are fit, there isn't too big of a difference, aerobically, between 6:30 and 8:00 minute pace. The real difference is allowing your muscles the time to heal and grow stronger. Now, I spend a lot of my running time at paces around 8:00 or even slower. I also run trails as often as possible and that slows me down while providing stimulus in different ways. Hills, turns, snow, uneven terrain do a lot to slow you down but have a ton of benefits too. I have found that for me, rest applies more to effort than to volume. I can run 100 miles per week over and over as long as the effort is something that I can manage and recover from. Now, with freedom of schedule and no consistent running partners to pound into the ground, I can apply more intensity as needed but not too much.
Next, I am learning the value of healthy eating and body weight. In college, my weight varied from 154-177 lbs. Even on the lower end of that, I didn't feel like I was as lean as most of my teammates or competitors. Right now, I am at 157 and feel that I have at least 7 lbs to lose to get to an ideal racing weight. 150 is still plenty heavy for a 5'10" distance runner. In order to reach this weight, I need to be able to train consistently. So far that has been easier to do with less hard efforts and more freedom to do what I need to do on a daily basis. The other thing that I need to do is eat less sweets. Ice cream to candy to gatorade, it all adds up. I could also do without the frozen pizzas and cereal. Eating healthy should be easier for me now than it has ever before.
Finally, I have found the right workload for me to succeed. First, I need to trust the long run. In college, it was too easy to cut it short after a long bus ride the day before or after a night of drinking with friends. Now, I make sure that whatever I do the day before, I am out there for a long time. Time is more important than mileage and I always try to get on some softer surfaces for these runs. My other key workout is hill training. Doing this on treadmills is especially good for getting my heart rate up while keeping my legs healthy and fresh. Consistent high mileage with just a few hard efforts is going to propel me to success in 2015.
2015 is also the second year in a row that I have set the goal to average 10 miles per day for the entire year. Last year was pretty bad. I haven't tallied up my yearly totals but I would guess that I ran about 2000 miles. Since Danielle and I are expecting very soon, I am in "Money in da Bank" mode. I am stockpiling as many miles as possible right now so that I can take some days easier or off later.
In the last part of this first blog post of 2015, I want to reflect upon a few running lessons that I have learned in the last few months. Despite having run for a long time, I seemingly had no idea what my body actually needed to run fast and stay healthy. While looking at my collegiate results and mileage, you can tell that it is very sporadic. I would run 100 miles a week for a few weeks then be down to 50 then back up to 90. My performances too, were all over the place. Sometimes I would have a great race but I had some bad ones too. Most of them were consistently below what I thought that I could have and should have been doing. When I finished college in 2012, I wasn't sure what was out there for me as far as racing. I had done a lot of miles in high school and college and improved slowly. I thought that I may have peaked and wasn't going to see much more for improvement. In the last few months, I have found a few sources of motivation that lead me to believe that I have more in me
First, I have truly found meaning in rest and taking easy days easy. In college and high school, I ran fast every day. When you are fit, there isn't too big of a difference, aerobically, between 6:30 and 8:00 minute pace. The real difference is allowing your muscles the time to heal and grow stronger. Now, I spend a lot of my running time at paces around 8:00 or even slower. I also run trails as often as possible and that slows me down while providing stimulus in different ways. Hills, turns, snow, uneven terrain do a lot to slow you down but have a ton of benefits too. I have found that for me, rest applies more to effort than to volume. I can run 100 miles per week over and over as long as the effort is something that I can manage and recover from. Now, with freedom of schedule and no consistent running partners to pound into the ground, I can apply more intensity as needed but not too much.
Next, I am learning the value of healthy eating and body weight. In college, my weight varied from 154-177 lbs. Even on the lower end of that, I didn't feel like I was as lean as most of my teammates or competitors. Right now, I am at 157 and feel that I have at least 7 lbs to lose to get to an ideal racing weight. 150 is still plenty heavy for a 5'10" distance runner. In order to reach this weight, I need to be able to train consistently. So far that has been easier to do with less hard efforts and more freedom to do what I need to do on a daily basis. The other thing that I need to do is eat less sweets. Ice cream to candy to gatorade, it all adds up. I could also do without the frozen pizzas and cereal. Eating healthy should be easier for me now than it has ever before.
Finally, I have found the right workload for me to succeed. First, I need to trust the long run. In college, it was too easy to cut it short after a long bus ride the day before or after a night of drinking with friends. Now, I make sure that whatever I do the day before, I am out there for a long time. Time is more important than mileage and I always try to get on some softer surfaces for these runs. My other key workout is hill training. Doing this on treadmills is especially good for getting my heart rate up while keeping my legs healthy and fresh. Consistent high mileage with just a few hard efforts is going to propel me to success in 2015.
Thursday, January 9, 2014
My New Year's Revolutions
1. Consume less processed food, especially corn. It is quite unhealthy and I don't want to support large agribusinesses and the government's farm subsidy policies.
2. Support local businesses and consume local goods as much as possible. When not shopping at local stores, shop at places that have a good reputation for treating their employees and communities well.
3. Average 10 miles per day of running for all of 2014. Since it is the 6th day of the year and I have not yet run, I have some work to do.
4. Waste less time browsing facebook, playing tetris (on facebook), etc. Social media has its uses but I don't want it to dominate my life.
5. Read 100 books.
6. Spend more time volunteering and serving others.
7. Bike to work every day and to other places when possible.
8. Achieve and maintain a weight of around 150 lbs.
9. Reach 300 different disc golf courses played (currently 249)
10. Use cash or debit more often to keep money out of the hands of big banks.
2. Support local businesses and consume local goods as much as possible. When not shopping at local stores, shop at places that have a good reputation for treating their employees and communities well.
3. Average 10 miles per day of running for all of 2014. Since it is the 6th day of the year and I have not yet run, I have some work to do.
4. Waste less time browsing facebook, playing tetris (on facebook), etc. Social media has its uses but I don't want it to dominate my life.
5. Read 100 books.
6. Spend more time volunteering and serving others.
7. Bike to work every day and to other places when possible.
8. Achieve and maintain a weight of around 150 lbs.
9. Reach 300 different disc golf courses played (currently 249)
10. Use cash or debit more often to keep money out of the hands of big banks.
Sunday, November 24, 2013
Trent Lusignan- Who is this guy?
Trent Lusignan of South Dakota State University placed 12th in this weekend's NCAA cross country championships. Outside of the SDSU crowd and Minnesota running fans, this hasn't gotten any press. I had picked him 8th in the Letsrun predictions, surprised that they even had him as a voting choice. His goal was to be All-American and most of our fantasy cross country league had him optimistically placed in the 30-40 range. The only reason he was featured with an interview on Flotrack was because Alex Lohr ran for the Jackrabbits. I already went through the credentials of just a few of the men that he defeated yesterday but I will do it again here.
-Chris O'Hare- UK Olympian and fastest collegiate miler ever at 3:52
-Kemoy Campbell- Jamaican 1500m record holder and 13:32 5k PR
-Anthony Rotich- 4th place at NCAA last fall and 8:21 steeple PR
-Paul Katam- Runner up finish in 10k at NCAA outdoors 2013
-Paul Chelimo- 2x NCAA 5k Runner up
-Mac Fleet- NCAA 1500m Champion
There are many more runners in the field with more impressive credentials than Trent. His best race to date was at Pre-Nationals earlier this year where he ran 23:49 for 19th place. There was a deeper race the same day at Wisconsin so at best he was about 40th best guy in the nation at that time. I high school, Trent was good but not anywhere near a national contender. He had PRs of 9:20 and 4:20 in track and his best finish at a state meet was 4th place in cross country his senior year. The 3 boys ahead of him all run for Minnesota. 2 of them have not done much and the third has done just a little more.
Now that you know a little more about this guy, why did he run so well? A big reason might be that he attends SDSU where facilities are limited and weather is poor. He is essentially forced to train in the cold and windy prairie all year. This was just another run for him. Another reason is the ridiculous poise and mental fortitude that he carries with him into races. In interviews, he talks about the plan that he and his coach, Olympian Rod DeHaven, formulated. By the way it sounds, he executed the plan flawlessly.
Congratulations to Trent and Rod. Days like this one make me even more proud to be a Jackrabbit Alum.
-Chris O'Hare- UK Olympian and fastest collegiate miler ever at 3:52
-Kemoy Campbell- Jamaican 1500m record holder and 13:32 5k PR
-Anthony Rotich- 4th place at NCAA last fall and 8:21 steeple PR
-Paul Katam- Runner up finish in 10k at NCAA outdoors 2013
-Paul Chelimo- 2x NCAA 5k Runner up
-Mac Fleet- NCAA 1500m Champion
There are many more runners in the field with more impressive credentials than Trent. His best race to date was at Pre-Nationals earlier this year where he ran 23:49 for 19th place. There was a deeper race the same day at Wisconsin so at best he was about 40th best guy in the nation at that time. I high school, Trent was good but not anywhere near a national contender. He had PRs of 9:20 and 4:20 in track and his best finish at a state meet was 4th place in cross country his senior year. The 3 boys ahead of him all run for Minnesota. 2 of them have not done much and the third has done just a little more.
Now that you know a little more about this guy, why did he run so well? A big reason might be that he attends SDSU where facilities are limited and weather is poor. He is essentially forced to train in the cold and windy prairie all year. This was just another run for him. Another reason is the ridiculous poise and mental fortitude that he carries with him into races. In interviews, he talks about the plan that he and his coach, Olympian Rod DeHaven, formulated. By the way it sounds, he executed the plan flawlessly.
Congratulations to Trent and Rod. Days like this one make me even more proud to be a Jackrabbit Alum.
Wednesday, October 30, 2013
Race Report: Blizzard Blast 10k 2013
This was the first road race that I ran last year in Laramie so I decided to do it again. I hadn't run at all since Silent Trails so I wasn't expecting much out of myself here. When I went into registration, I saw Jesse Gray signing up for the 5k. I decided to take the easy route and run the 10k so I wouldn't have to race anybody fast. I go out to the car and dink around trying to waste time until the start. I wasn't going to warm up much because 10k is a long way when you haven't run in awhile. I head back into the building and none other than Chris Schabron, last weekend's Silent Trails champion, is registering for the 10k. In attempting to avoid competition, I accidently ran into better competition!
The race started out at a pretty quick pace with Chris intent on putting me out of my misery early as Nik did last year. Somehow I hung on through the race and due to Chris not knowing the course/poor markings/no guidance, I caught up around 4 miles. Chris quickly put the gap back up to where it had been and it looked to be over. However, in the last stretch, I thought that I might have a chance. The presence of 5k-ers gave me enough cover to slowly but surely eat the gap on Chris. I caught him at a 90 degree turn about 15 meters out from the finish. I came in too hot and lost my momentum around the corner and he recovered from his shock enough to out-lean me. It was probably the best photo finish I have ever had for 1st place. We were both just under Nik's course record from last year's inaugural race. I was very happy with my performance and it was a great start to training for my 2014 slate of races.
The race started out at a pretty quick pace with Chris intent on putting me out of my misery early as Nik did last year. Somehow I hung on through the race and due to Chris not knowing the course/poor markings/no guidance, I caught up around 4 miles. Chris quickly put the gap back up to where it had been and it looked to be over. However, in the last stretch, I thought that I might have a chance. The presence of 5k-ers gave me enough cover to slowly but surely eat the gap on Chris. I caught him at a 90 degree turn about 15 meters out from the finish. I came in too hot and lost my momentum around the corner and he recovered from his shock enough to out-lean me. It was probably the best photo finish I have ever had for 1st place. We were both just under Nik's course record from last year's inaugural race. I was very happy with my performance and it was a great start to training for my 2014 slate of races.
Wednesday, October 16, 2013
What to do in your down time?
I'm currently taking some down time. Due to my lack of training this year, I am mentally ready to go! However, next year is a long year with racing from January through October so it will be good to get some rest and relaxation in before starting training again. I am also still trying to ditch the last remnants of pneumonia that I have had so this will be good for that as well.
What do I do in my down time?
This year I have taken the time to do some reading and get my diet a little better. I have the knowledge and now I just have to master the self-control. My weight has been my main problem throughout my racing career. Due to some medical conditions, I don't have quite the metabolism of many runners so I need to be extra careful about what and how much I eat and drink.
I have also been riding my bike everywhere. Not that it is any different from usual but it is nice to still get some exercise.
Down time is often overlooked by many who think days off are for the week but they are a neccesity for anyone that trains hard. Bernard Lagat and David Rudisha both took over a month off last year. Lagat even gained 6-8 pounds! You must take one running step back in order to take a few steps forward next season so rest up!
What do I do in my down time?
This year I have taken the time to do some reading and get my diet a little better. I have the knowledge and now I just have to master the self-control. My weight has been my main problem throughout my racing career. Due to some medical conditions, I don't have quite the metabolism of many runners so I need to be extra careful about what and how much I eat and drink.
I have also been riding my bike everywhere. Not that it is any different from usual but it is nice to still get some exercise.
Down time is often overlooked by many who think days off are for the week but they are a neccesity for anyone that trains hard. Bernard Lagat and David Rudisha both took over a month off last year. Lagat even gained 6-8 pounds! You must take one running step back in order to take a few steps forward next season so rest up!
Sunday, October 13, 2013
Race Report: Jelm Mountain Run 2013
This is another well run race by the High Plains Harriers. Patrick Eastman is the race director and he does a wonderful job. The atmosphere at Laramie area races is wonderful. Everybody knows everybody or at least recognizes a face and is willing to stop and chat. Patrick provides a race, a hooded sweatshirt, a beer glass, and much more for a great price. Many road and trail race prices have gone through the roof without giving you anything more or a better experience. I haven't found that in most Wyoming races and in particular the High Plains Harrier races.
The race started out a two person battle between the eventual 1-2 finishers Nik Deininger and Sam Malmburg. I kind of tagged along for about 1.5 miles until the hills got steep then I ran alone for a long while. The views from the race course are unparalleled and I would recommend this race just for those alone. The race is entirely run on a service road on the west/south side of Jelm Mountain from the bottom to the top, from 7600' to over 9600'. The average grade is over 6.5 percent but don't let that fool you. There are plenty of flats and some downhills in the ascent so the real climbing is much more severe. You go up for 5.2 miles and come down. I reached half-way tired but still doing well with about 2 minutes on Chris in 4th. It would soon go downhill as I found I couldn't run downhill without horrible pain in my back/sides. I ended up shuffling down the hill with the 16th fastest descent. Luckily I had run fast enough up the hill that I was able to hold onto 6th place overall.
Despite the pain I felt on the downhill, I am excited about Jelm 2014. I am sure Patrick and the Harriers will put on another great race and it really can't be as bad as this year. I am also excited to try more of Jeff's homebrew!
The race started out a two person battle between the eventual 1-2 finishers Nik Deininger and Sam Malmburg. I kind of tagged along for about 1.5 miles until the hills got steep then I ran alone for a long while. The views from the race course are unparalleled and I would recommend this race just for those alone. The race is entirely run on a service road on the west/south side of Jelm Mountain from the bottom to the top, from 7600' to over 9600'. The average grade is over 6.5 percent but don't let that fool you. There are plenty of flats and some downhills in the ascent so the real climbing is much more severe. You go up for 5.2 miles and come down. I reached half-way tired but still doing well with about 2 minutes on Chris in 4th. It would soon go downhill as I found I couldn't run downhill without horrible pain in my back/sides. I ended up shuffling down the hill with the 16th fastest descent. Luckily I had run fast enough up the hill that I was able to hold onto 6th place overall.
Despite the pain I felt on the downhill, I am excited about Jelm 2014. I am sure Patrick and the Harriers will put on another great race and it really can't be as bad as this year. I am also excited to try more of Jeff's homebrew!
Race Report: Sioux Falls Miracle 5k 2013
This race morning was not overly hot but it sure was muggy and humid. My morning began before 5 AM in Brookings. We drove down to Sioux Falls and gathered at Howard Wood Field where Anne, Chris, Lars, and many others would start the half-marathon. The marathon start was set for 45 minutes before them. I watched the marathon start to see what it looked like to have nearly 1000 people start a race on a track. It was a disaster and they need to change this somehow. A typical road start would probably be ideal for a race this size. Many people were walking and bumping into each other because it was too crowded. After watching the start I drove down to the finish line where the 5k also starts. I warmed up for a bit and found Eric. We did some strides and analyzed the competition for awhile waiting for the race to start, late of course. Once it started, last year's winner Jeff Stuckenbroker took it out hard. My legs were screaming 'too fast' right away so I just tried to hang in the chase pack. It strung out quickly and was down to myself, Dan Allen, and Eric in the chase pack. Another guy would soon catch us too. The course is very simple and deceptively difficult. It seemed like it was always a small grade up and down. At two miles, Jeff was way ahead and Dan was out of reach too. I was in a battle with another guy that I didn't know. He seemed to be running strong and I was struggling to hang on. Once I could see the finish line, I finally got away from him but he kept it close. I was initially very disappointed in my time but later measured the course to be about 3.33 miles long. It would be nice to have it somewhat accurate!
All in all, it was a good day to see family and friends and run a race. Lars performed valiantly in his first half-marathon and Anne ran well in hers too!
All in all, it was a good day to see family and friends and run a race. Lars performed valiantly in his first half-marathon and Anne ran well in hers too!
Race Report: Silent Trails 2013
Laramie is blessed with a great running community which in turn puts on some awesome events. Huge thanks go out to everybody who put their time and effort into making this race a success. This year, this race was only $5 to enter. It was billed as a 'no frills' race but in reality a shirt all that was missing from your average running race. Anyone who runs races often enough can say that shirts are often as much of a burden as anything. There was a plethora of food after the race including hot soup and hot chocolate, there were also; medals, cash prizes, official results, aid stations etc.
There was a brisk wind blowing at the start of the race and I had debated keeping my jacket on. That quickly ended when Ragan and Horsecow got down to the singlets. Horsecow also had his cow print speedo on. There was no way I was keeping my jacket on. The race got out at a decent pace but not too fast as most of the top contenders had been here before and knew what was coming later. The top 3, led by Chris Schabron, broke away early and there was a pack of 7 who tackled Death Crotch together. At that point it was more about making it up the hill and not so much about racing. That would start at the end of Death Crotch. I made it to the top of the hill with Ragan and Horsecow but soon lost them. A combination of the pneumonia that I haven't completely recovered from and the lack of running in the last few weeks would leave me with sideaches and fatigue. I lost 2 positions in the last half of the race to finish 11th in 1:23 for the 10.5 mile race. I don't think I have ever been so excited to run under 8 minute pace in my life.
The post race food and camaraderie were excellent as always. Congrats to Chris Schabron on his victory. This race is one of a few races that are held in memory of the 8 U of Wyoming runners that were killed in 2001. One of those 8 was Chris' brother so I am sure this victory was extra special for him.
I am looking forward to next year, I hope to be in better aerobic shape, weigh a few less pounds and hopefully be healthier!
Overall Results
There was a brisk wind blowing at the start of the race and I had debated keeping my jacket on. That quickly ended when Ragan and Horsecow got down to the singlets. Horsecow also had his cow print speedo on. There was no way I was keeping my jacket on. The race got out at a decent pace but not too fast as most of the top contenders had been here before and knew what was coming later. The top 3, led by Chris Schabron, broke away early and there was a pack of 7 who tackled Death Crotch together. At that point it was more about making it up the hill and not so much about racing. That would start at the end of Death Crotch. I made it to the top of the hill with Ragan and Horsecow but soon lost them. A combination of the pneumonia that I haven't completely recovered from and the lack of running in the last few weeks would leave me with sideaches and fatigue. I lost 2 positions in the last half of the race to finish 11th in 1:23 for the 10.5 mile race. I don't think I have ever been so excited to run under 8 minute pace in my life.
The post race food and camaraderie were excellent as always. Congrats to Chris Schabron on his victory. This race is one of a few races that are held in memory of the 8 U of Wyoming runners that were killed in 2001. One of those 8 was Chris' brother so I am sure this victory was extra special for him.
I am looking forward to next year, I hope to be in better aerobic shape, weigh a few less pounds and hopefully be healthier!
Overall Results
Monday, September 23, 2013
2014 Running Goals
One might ask: A little early? I would say, not when you live in the North! My racing season will come to a close in 19 days, maybe 26 but that is not nearly as important. I will probably shut down the running for a week or two to refresh mentally or physically. Currently, I am leaning towards a shorter break and will probably cycle a bunch. I didn't really start training for my racing season until July so my body isn't too beat up. When I start up again, I will be training for 2014 races because there are not really any quality races in the area until spring. Below you will find my goals for training, racing, and what plans I might have for the upcoming year.
Training goals:
These are the most important goals for if these goals are completed then the other goals will follow.
1. I will train consistently. This year (2013) I half-assed it through April, attempted to run a 50k, didn't run for about a month, tried to train for an 800, got hurt, didn't run for about 6 weeks, and then finally got it right. I will train smart and hard the whole year. I would have run much faster this fall if I hadn't taken off about 10 weeks during the year.
2. I will train for races that I plan to run. That means that if I decide to run a marathon or longer, I will do sufficient long runs on the proper surface. If I decide to run Jelm again, I will practice running up and down hills more.
3. I will actually incorporate more workouts into my running. I didn't hardly do any of these this whole year and I would have been better off if I had done more. I did one every 2-3 weeks at most and often they weren't high volume or intensity.
4. I will drive to run outside of town more. I know it's not good for the environment but I biked to work every day from May to September. Some people commute for a lot longer than I will be driving to some beautiful trails. I believe that running on trails this summer has made me stronger and healthier than I otherwise would have been.
5. I am currently reading "Racing Weight" by Matt Fitzgerald. Throughout my running career I have always been one of the bigger runners out there. I know that by decreasing my body mass, I will be much faster.
Racing Goals
1. To dominate. This may sound arrogant or not specific enough but I don't really care. I ran well with limited training this fall and know that I am capable of much more.
2. Run and place well at the 'Big 3' in Laramie. Pilot Hill, Jelm Mountain, and Silent Trails. It isn't unrealistic that I could win any or all of them but there are some solid athletes in the area and others that travel here to run these races.
3. Complete my first marathon. I started one once but had bronchitis and quit at halfway.
Training goals:
These are the most important goals for if these goals are completed then the other goals will follow.
1. I will train consistently. This year (2013) I half-assed it through April, attempted to run a 50k, didn't run for about a month, tried to train for an 800, got hurt, didn't run for about 6 weeks, and then finally got it right. I will train smart and hard the whole year. I would have run much faster this fall if I hadn't taken off about 10 weeks during the year.
2. I will train for races that I plan to run. That means that if I decide to run a marathon or longer, I will do sufficient long runs on the proper surface. If I decide to run Jelm again, I will practice running up and down hills more.
3. I will actually incorporate more workouts into my running. I didn't hardly do any of these this whole year and I would have been better off if I had done more. I did one every 2-3 weeks at most and often they weren't high volume or intensity.
4. I will drive to run outside of town more. I know it's not good for the environment but I biked to work every day from May to September. Some people commute for a lot longer than I will be driving to some beautiful trails. I believe that running on trails this summer has made me stronger and healthier than I otherwise would have been.
5. I am currently reading "Racing Weight" by Matt Fitzgerald. Throughout my running career I have always been one of the bigger runners out there. I know that by decreasing my body mass, I will be much faster.
Racing Goals
1. To dominate. This may sound arrogant or not specific enough but I don't really care. I ran well with limited training this fall and know that I am capable of much more.
2. Run and place well at the 'Big 3' in Laramie. Pilot Hill, Jelm Mountain, and Silent Trails. It isn't unrealistic that I could win any or all of them but there are some solid athletes in the area and others that travel here to run these races.
3. Complete my first marathon. I started one once but had bronchitis and quit at halfway.
Saturday, September 14, 2013
Race Report: Always a Cowboy 8k 2013
I love to race so I had signed up for this one despite knowing that it would be run immediately after I got off an overnight shift at the hospital. The day before I prepared by running right after I got off work at the same time as the race. I felt ok, definitely not good by any means. I felt worse on race morning. My stomach was out of its rhythm and a mess. My mind was in a fog. However, I had paid for the race and was there to do business. Luckily for me, the race got out fairly slowly. Chris Schabron set the pace early and there was a pack of 4. Ragan was on Chris's shoulder and a UW walk-on named Jesse was hanging in there as well. Through 3k, I felt like I was hanging on for dear life. After that the race started to shake up, Ragan made a big move in the 4th K and I passed that mark in second behind him in 13:38. He started to tire in the next K and I took the lead, passing 5k just over 17 minutes. From there it was a long push to the finish. I felt way better in the 5-7k then I did at any other time before or after. The last 5k was a struggle but I finished it strong.
Overall, I think this race bodes well for the SDSU Classic 8k in 3 weeks. NCAA altitude conversions (if they existed for 8k) would put this at least a minute faster in Brookings. If I were properly rested and feeling well I think I could run much faster. I am excited. Jelm Mountain is up next Saturday.
Update:
I emailed coach Joe Stephenson about getting some results for this race. He sent back the top 5:
1. Kyle Schmidt 27:15
2. Ragan Driver 27:39
3. Jesse Gray 28:07
4. Chris Schabron 28:09
5. Jeff Kreuter 28:15
Overall, I think this race bodes well for the SDSU Classic 8k in 3 weeks. NCAA altitude conversions (if they existed for 8k) would put this at least a minute faster in Brookings. If I were properly rested and feeling well I think I could run much faster. I am excited. Jelm Mountain is up next Saturday.
Update:
I emailed coach Joe Stephenson about getting some results for this race. He sent back the top 5:
1. Kyle Schmidt 27:15
2. Ragan Driver 27:39
3. Jesse Gray 28:07
4. Chris Schabron 28:09
5. Jeff Kreuter 28:15
Wednesday, August 21, 2013
Routine Time- 8/19-8/25
This second half of the summer has been riddled with guests. Don't get me wrong here, I love my family and friends but they do make it hard to devote enough time for my full running schedule. The second half of this week won't have visitors so it is time for me to start developing my routine for working, running and school. I will be busy and time management is key.
8/19- I got one run in while Danielle was getting her wisdom teeth taken out in Loveland, CO. 34 minutes. Luke, Lars and Krista arrived mid-afternoon and I got another run in at Vedauwoo of 33 minutes. I am excited to see what Luke can run at the SDSU Classic as a 47-flat 400 runner who is starting to get into distance running. After the run we scrambled to the top of Turtle Rock.
67 minutes after one day.
8/20- Didn't run today but got 13 miles of hilly hiking done at 10,000+ feet for the whole thing.
8/21- 32 minutes of easy running, feeling a little sick to the stomach.
8/22- 31 minutes of running and still not feeling the best. Looking forward to trying to get back into the routine starting tomorrow.
8/23- I had to get back on the track today. The plan was to run 8 to 16 x 400 at my goal pace for the Sioux Falls 5k. My goal time is 15:40 so essentially 75s. I have been battling a cold for awhile now and that made breathing a little hard for the first two but after that I was hitting 73-74 every time. I used about 30 meter walk and 170 jog for my recovery. It was usually between 55 and 65 seconds. I ended up running 16 400s and felt like I could have done more. I think 15:40 is within my reach right now. Total time with a long cool down was 96 minutes.
226 minutes after today. I should still be able to hit 400 minutes this week with a solid long run tomorrow morning.
8/24-
8/25-
8/19- I got one run in while Danielle was getting her wisdom teeth taken out in Loveland, CO. 34 minutes. Luke, Lars and Krista arrived mid-afternoon and I got another run in at Vedauwoo of 33 minutes. I am excited to see what Luke can run at the SDSU Classic as a 47-flat 400 runner who is starting to get into distance running. After the run we scrambled to the top of Turtle Rock.
67 minutes after one day.
8/20- Didn't run today but got 13 miles of hilly hiking done at 10,000+ feet for the whole thing.
8/21- 32 minutes of easy running, feeling a little sick to the stomach.
8/22- 31 minutes of running and still not feeling the best. Looking forward to trying to get back into the routine starting tomorrow.
8/23- I had to get back on the track today. The plan was to run 8 to 16 x 400 at my goal pace for the Sioux Falls 5k. My goal time is 15:40 so essentially 75s. I have been battling a cold for awhile now and that made breathing a little hard for the first two but after that I was hitting 73-74 every time. I used about 30 meter walk and 170 jog for my recovery. It was usually between 55 and 65 seconds. I ended up running 16 400s and felt like I could have done more. I think 15:40 is within my reach right now. Total time with a long cool down was 96 minutes.
226 minutes after today. I should still be able to hit 400 minutes this week with a solid long run tomorrow morning.
8/24-
8/25-
Monday, August 12, 2013
Need for Speed- 8/12-8/18
Now comes the inevitable time in my training where I am fit enough that I won't get too much faster without doing something a little different. There's only so much that limited amounts of slow distance runs can do for you. If I was running a lot more than I am then I wouldn't be too worried about it. I am hoping to get in a few speed workouts this week. First, a relatively informal fartlek on Monday morning and second, a formal track workout on Thursday morning. I decided last week that I would be switching to minutes instead of miles. My goal for minutes this week is 540. 540/7 is 77 and /8 is 67. A majority of my runs fall somewhere between 7 and 8 minutes per mile so my mileage is probably going to be somewhere in there if I hit my weekly minutes goal.
8/12- I ran 51 minutes this morning with 6 of the aforementioned fartlek intervals as well as 6 footbridge ramps as a artificial hill. The intervals were all short and relatively intense. Those are alright in getting me ready for a road 5k but to train for a mountain run and an 8k xc race I will need to do longer stuff too. It was a solid effort to get the legs moving.
It was extra windy when I got off work so I elected to eat and then run a bit later. Usually a dangerous decision but I didn't eat much as I am trying to get down to 150 lbs and had the run in mind. It started off poorly but I kept at it and it ended up being a solid 44 minutes.
Weekly total: 95 minutes
8/13- Struggled to get out of bed but did on my final alarm. It is so hard to get out of bed when it is still dark out. Air was cold and never really warmed up this morning, fall is coming. Ran for 57 minutes, nothing otherwise notable about this run.
152 minutes after 2 days
note: was feeling a little sick and worn down so I didn't do an afternoon run on 8/13 or a morning run on 8/14.
8/14- Despite my little sickness my trail run felt awesome today. I felt strong and light. I am already looking forward to Silent Trails in October on these same trails. Sent my registration in today. 73 minutes on the day.
225 after 3 days.
8/15- Had planned a 400 workout for today but delayed that due to my sickness. My only run is in the morning today and I never feel good when I have a cold in the morning. I ended up running all over Laramie at an easy to moderate pace. 71 minutes today.
296 after 4 days. I need to average 80+ minutes for the next 3 days to hit my goal. Tomorrow will be a single day but Saturday and Sunday will probably be doubles.
8/16- Today was a good day. No work until later so I got in a nice long run. I was kind of getting tired of running in Laramie and didn't know where to go so I went up to the prairie east of town. I found a new single track that I hadn't run before. It took me over to near where the eastern most exit for I80 is. Along the way I saw a cow moose, a pack of coyotes, a few antelope and numerous birds. It ended up being an 81 minute run. I would guess that the last 4.5-5 miles were at 6:15-20 pace. It was downhill a bit and I was nice and warmed up.
377 minutes after todays run. Double on Saturday and a long run on Sunday should help me reach my weekly goal!
8/17- Took a similar route as yesterday with a few variations. The prairie is home to never ending surprises. Added on a bit in town to get to 93 minutes. This will be considered my long run for the week even if I run something similar tomorrow. I'm also hoping to take the new (to me) road bike out for a spin tomorrow so I will get in a good workout!
Ended up going to a bike ride. Biked out to Roger's Canyon. 17 miles round trip. Legs felt good, mainly just need to get some biking shorts and get used to being in the saddle.
At 470 with one day to go. I might run again tonight just to make tomorrow an easier running day. I need to rest up a bit before Lars, Luke and Krista of Team SDSU Alumni get out here on Monday.
8/18- Started out about 8:00 and ran 77 minutes. Nearly had to beat up a pit bull. I ran south of town to check out a possible cycling route. It looked ok, not too many good cycling routes close to town. Also hopped on the bike again for another hour later in the day.
547 minutes on the week!
8/12- I ran 51 minutes this morning with 6 of the aforementioned fartlek intervals as well as 6 footbridge ramps as a artificial hill. The intervals were all short and relatively intense. Those are alright in getting me ready for a road 5k but to train for a mountain run and an 8k xc race I will need to do longer stuff too. It was a solid effort to get the legs moving.
It was extra windy when I got off work so I elected to eat and then run a bit later. Usually a dangerous decision but I didn't eat much as I am trying to get down to 150 lbs and had the run in mind. It started off poorly but I kept at it and it ended up being a solid 44 minutes.
Weekly total: 95 minutes
8/13- Struggled to get out of bed but did on my final alarm. It is so hard to get out of bed when it is still dark out. Air was cold and never really warmed up this morning, fall is coming. Ran for 57 minutes, nothing otherwise notable about this run.
152 minutes after 2 days
note: was feeling a little sick and worn down so I didn't do an afternoon run on 8/13 or a morning run on 8/14.
8/14- Despite my little sickness my trail run felt awesome today. I felt strong and light. I am already looking forward to Silent Trails in October on these same trails. Sent my registration in today. 73 minutes on the day.
225 after 3 days.
8/15- Had planned a 400 workout for today but delayed that due to my sickness. My only run is in the morning today and I never feel good when I have a cold in the morning. I ended up running all over Laramie at an easy to moderate pace. 71 minutes today.
296 after 4 days. I need to average 80+ minutes for the next 3 days to hit my goal. Tomorrow will be a single day but Saturday and Sunday will probably be doubles.
8/16- Today was a good day. No work until later so I got in a nice long run. I was kind of getting tired of running in Laramie and didn't know where to go so I went up to the prairie east of town. I found a new single track that I hadn't run before. It took me over to near where the eastern most exit for I80 is. Along the way I saw a cow moose, a pack of coyotes, a few antelope and numerous birds. It ended up being an 81 minute run. I would guess that the last 4.5-5 miles were at 6:15-20 pace. It was downhill a bit and I was nice and warmed up.
377 minutes after todays run. Double on Saturday and a long run on Sunday should help me reach my weekly goal!
8/17- Took a similar route as yesterday with a few variations. The prairie is home to never ending surprises. Added on a bit in town to get to 93 minutes. This will be considered my long run for the week even if I run something similar tomorrow. I'm also hoping to take the new (to me) road bike out for a spin tomorrow so I will get in a good workout!
Ended up going to a bike ride. Biked out to Roger's Canyon. 17 miles round trip. Legs felt good, mainly just need to get some biking shorts and get used to being in the saddle.
At 470 with one day to go. I might run again tonight just to make tomorrow an easier running day. I need to rest up a bit before Lars, Luke and Krista of Team SDSU Alumni get out here on Monday.
8/18- Started out about 8:00 and ran 77 minutes. Nearly had to beat up a pit bull. I ran south of town to check out a possible cycling route. It looked ok, not too many good cycling routes close to town. Also hopped on the bike again for another hour later in the day.
547 minutes on the week!
Monday, August 5, 2013
Minutes or Miles? 8/5-8/11
I am hoping to get in my highest week so far in this training cycle. Preferably around the 65 mark. My family will be here all week so I am going to have to keep on getting up early and getting it done! Good thing most of my family likes to run too!
8/5- As it gets farther from the Summer Solstice I find it harder and harder to wake up before work and run. I set a few alarms this morning at varying times to make sure I got something in. I woke up on the last one with time for about 5 miles. It was a solid paced 5 with a few fartlek type efforts. It felt good and I enjoyed the sunrise coming up over the Pole Mountains.
8/6- Today I got up and took the family out to Happy Jack. Eric and I ran a challenging route which included going up Death Crotch and down Super Secret. This run especially made me questions 'Minutes or Miles?" and I have decided on minutes. We ran for around 63 minutes but I know that it is somewhere around 7 miles. It was just that difficult of a route. The effort I put into this run was worth at least 9 miles in town on a flatter run. I am calling this run 8 miles and am going to be recording my runs in minutes and hours now instead of miles. 13 on the week, gotta step it up!
8/7- 4.5 miles with Eric and Dad.
8/8- 8 miles in Estes Park with Eric and Dad. Lost most of the time, lots of hills.
8/9- 3.5 with Dad and Eric. Not running as much as I would like but still getting out there every day. 29 on the week with 2 days to go. Won't be busy for those two days so maybe I can still put up 60.
8/10- 6 miles in the morning. Feeling tired this week, lots of non-running activities, too much eating and an imperfect sleep schedule. 35 on the week with one day left.
8/11- Rolled 14 miles in just over 90 minutes. Felt great. Rode about 10 miles on the mountain bike in the afternoon.
49 miles on the week. Not quite what I had hoped but not too bad either. I still feel like I made gains in my fitness.
8/5- As it gets farther from the Summer Solstice I find it harder and harder to wake up before work and run. I set a few alarms this morning at varying times to make sure I got something in. I woke up on the last one with time for about 5 miles. It was a solid paced 5 with a few fartlek type efforts. It felt good and I enjoyed the sunrise coming up over the Pole Mountains.
8/6- Today I got up and took the family out to Happy Jack. Eric and I ran a challenging route which included going up Death Crotch and down Super Secret. This run especially made me questions 'Minutes or Miles?" and I have decided on minutes. We ran for around 63 minutes but I know that it is somewhere around 7 miles. It was just that difficult of a route. The effort I put into this run was worth at least 9 miles in town on a flatter run. I am calling this run 8 miles and am going to be recording my runs in minutes and hours now instead of miles. 13 on the week, gotta step it up!
8/7- 4.5 miles with Eric and Dad.
8/8- 8 miles in Estes Park with Eric and Dad. Lost most of the time, lots of hills.
8/9- 3.5 with Dad and Eric. Not running as much as I would like but still getting out there every day. 29 on the week with 2 days to go. Won't be busy for those two days so maybe I can still put up 60.
8/10- 6 miles in the morning. Feeling tired this week, lots of non-running activities, too much eating and an imperfect sleep schedule. 35 on the week with one day left.
8/11- Rolled 14 miles in just over 90 minutes. Felt great. Rode about 10 miles on the mountain bike in the afternoon.
49 miles on the week. Not quite what I had hoped but not too bad either. I still feel like I made gains in my fitness.
Tuesday, July 30, 2013
Taking A Step Back- 7/29-8/4
I am a pretty firm believer in taking rest weeks as it allows you to continue training while remaining healthy. Last week was my highest mileage in awhile as well as my highest single day of mileage and a long hike, back to back. This week I am not aiming to run any more miles than last week. Maybe a similar amount or mabye less.
7/29- Chose not to run as I was sore and tired from my biggest running day in awhile, lack of sleep, and climbing Long's Peak the day before. The weather was also cold with a good chance of rain.
7/30- Had planned on running up 'Death Crotch' for some good climbing practice but didn't feel good in the stomach or legs. Ran an easy 4 with Danielle.
7/31- Happy Birthday to my little big bro, Alex! I ran a nice 10 this morning north of town and included 10x 1 minute on 1 minute off in the 3rd quarter of my run.
Wednesday night trails was a success. Got there early and warmed up and stretched out to make sure I was going to be able to run at a decent pace after this morning. Ended up with about 7 total completing a loop of Upper UW-Summit-Haunted Forest-Happy Jack Road-Pole Creek. 17 on the day and 21 on the week.
8/1- A very easy 8 this morning. Tried to keep to the shade and soft surfaces. Legs felt tired from yesterday so I just enjoyed plodding along. Felt better as the run went on. I get in trouble on these days where I don't work!
Another easy 4 miles on the afternoon. I was feeling pretty tired after yesterday. Up to 33 on the week
8/2- Got in a solid hour run. It was the first one where I was confident enough in the speed to call it 9. I pushed the pace up and down the hills and felt very strong. Days like this make you forget all the bad ones. 42 on the week with 2 days remaining.
8/3- Woke up early at 4:35 and was still half-asleep on my way out the door a few minutes later. My early splits were much slower than usual on that route but it got a little better. Had to stop and use a porta-potty on UW campus about halfway through. Got just over an hour in but can't call this one more than 8. An even 50 miles on the week with just tomorrow left.
8/4- Decided to not run after I found out my 10 hour shift wasn't really a 10 hour shift. It's ok, it's a rest week and I'm feeling really good about my running right now. 50 is solid for a rest week and and I'm mentally and physically prepared to push to the next level.
7/29- Chose not to run as I was sore and tired from my biggest running day in awhile, lack of sleep, and climbing Long's Peak the day before. The weather was also cold with a good chance of rain.
7/30- Had planned on running up 'Death Crotch' for some good climbing practice but didn't feel good in the stomach or legs. Ran an easy 4 with Danielle.
7/31- Happy Birthday to my little big bro, Alex! I ran a nice 10 this morning north of town and included 10x 1 minute on 1 minute off in the 3rd quarter of my run.
Wednesday night trails was a success. Got there early and warmed up and stretched out to make sure I was going to be able to run at a decent pace after this morning. Ended up with about 7 total completing a loop of Upper UW-Summit-Haunted Forest-Happy Jack Road-Pole Creek. 17 on the day and 21 on the week.
8/1- A very easy 8 this morning. Tried to keep to the shade and soft surfaces. Legs felt tired from yesterday so I just enjoyed plodding along. Felt better as the run went on. I get in trouble on these days where I don't work!
Another easy 4 miles on the afternoon. I was feeling pretty tired after yesterday. Up to 33 on the week
8/2- Got in a solid hour run. It was the first one where I was confident enough in the speed to call it 9. I pushed the pace up and down the hills and felt very strong. Days like this make you forget all the bad ones. 42 on the week with 2 days remaining.
8/3- Woke up early at 4:35 and was still half-asleep on my way out the door a few minutes later. My early splits were much slower than usual on that route but it got a little better. Had to stop and use a porta-potty on UW campus about halfway through. Got just over an hour in but can't call this one more than 8. An even 50 miles on the week with just tomorrow left.
8/4- Decided to not run after I found out my 10 hour shift wasn't really a 10 hour shift. It's ok, it's a rest week and I'm feeling really good about my running right now. 50 is solid for a rest week and and I'm mentally and physically prepared to push to the next level.
Tuesday, July 23, 2013
Wyoming Sunrises- 7/22-7/28
7/22- I had good intentions about this day but they didn't really work out. It was hot (for Wyoming), around 85 degrees and the high desert wind was blowing. Cotton mouth within 10 minutes. I also had a side stitch and that killed all motivation. Ran nearly 40 minutes for around 5 miles.
7/23- Arose bright and early and had 11 miles done by 6 am, it was a great contrast from yesterday as it was 54 degrees at the start. Got in another 3 in the afternoon for a 14 mile day.
7/24- Got in a quick 6 miles in 37 minutes at 8300' with Chris.
7/25- A nice morning 7 with Chris before heading to Vedauwoo for some rock fun.
7/26- Got 10 miles on the evening, partially with Alex and TJ.
7/27- Got an hour of running on the morning with some of that aiding Alex in a solid workout. 9 on the morning. Alex M texted shortly after that run asking about running in the PM and I said yes. We ended up going 9 as well. 18! on the day.
7/28- Arose at 3 AM for an ascent of Long's Peak. It was 16 miles round trip and felt like at least 16 miles of running.
60 miles on the week as well as a long hike. I am proud! Progress is going well for my main races of the fall; Jelm Mountain, SDSU Classic, and Silent Trails. I would like to get in more hilly runs to develope strength and just to get used to hills because 2 of the races have giant hills in them.
Racing Schedule for the rest of 2013
8/1/13 HPH Summer Park Series, Laramie
8/15/13 HPH Summer Park Series, Laramie
9/8/13 Sioux Falls 5k/HM
9/21/13 Jelm Mountain Run, Jelm
10/04/13 SDSU Classic 8k, Brookings, SD
10/12/13 Silent Trails 10 Mile, Tie City
7/23- Arose bright and early and had 11 miles done by 6 am, it was a great contrast from yesterday as it was 54 degrees at the start. Got in another 3 in the afternoon for a 14 mile day.
7/24- Got in a quick 6 miles in 37 minutes at 8300' with Chris.
7/25- A nice morning 7 with Chris before heading to Vedauwoo for some rock fun.
7/26- Got 10 miles on the evening, partially with Alex and TJ.
7/27- Got an hour of running on the morning with some of that aiding Alex in a solid workout. 9 on the morning. Alex M texted shortly after that run asking about running in the PM and I said yes. We ended up going 9 as well. 18! on the day.
7/28- Arose at 3 AM for an ascent of Long's Peak. It was 16 miles round trip and felt like at least 16 miles of running.
60 miles on the week as well as a long hike. I am proud! Progress is going well for my main races of the fall; Jelm Mountain, SDSU Classic, and Silent Trails. I would like to get in more hilly runs to develope strength and just to get used to hills because 2 of the races have giant hills in them.
Racing Schedule for the rest of 2013
8/1/13 HPH Summer Park Series, Laramie
8/15/13 HPH Summer Park Series, Laramie
9/8/13 Sioux Falls 5k/HM
9/21/13 Jelm Mountain Run, Jelm
10/04/13 SDSU Classic 8k, Brookings, SD
10/12/13 Silent Trails 10 Mile, Tie City
Tuesday, July 16, 2013
Finally Getting Serious- 7/15-7/21
Monday 7/15- 10 miles in just under 66 minutes. This pace is feeling fairly comfortable for me. My strength is there and now I just have to hone my speed endurance.
Tuesday 7/16- 7 miles in a pretty typical 50 minutes before work.
Wednesday 7/17- Solid 8 miles on the trails with Jason. Pushed the hills and felt good.
Thursday 7/18- An easy 6, my butt is a little sore from the overall mileage and the uphills on the trails. Will watch carefully!
Friday 7/19- 10 miles in just over 70. It is hard to get in 10 within Laramie, I ran around most of the town!
Saturday 7/20- Miserable 3 mile warm up, hit mile 1 in 8:40. Race went well. They were supposed to run the 10k then the 5k but they switched them so I didn't get through the whole pre-race routine. Felt sluggish out of the gate. Hit the first mile in 5:52 on my way to 16:57. I think the first mile was long but the course measured acurrately on gmaps. Results Here. Ran a 4 mile cool down nice and easy.
Sunday 7/21- I end up taking Sundays off accidently but usually do something active. Last Sunday, I hiked about 10 miles in the Snowy Range including a summit of Medicine Bow Peak. Today I mountain biked for over an hour with Danielle. Next Sunday I probably won't run either as I will be summiting my first 14er- Long's Peak.
51 miles in 6 days is pretty solid! Looking forward to the coming weeks!
Racing Schedule for the rest of 2013
8/1/13 HPH Summer Park Series, Laramie
8/15/13 HPH Summer Park Series, Laramie
9/8/13 Sioux Falls 5k/HM
9/21/13 Jelm Mountain Run, Jelm
10/04/13 SDSU Classic 8k, Brookings, SD
10/12/13 Silent Trails 10 Mile, Tie City
Tuesday 7/16- 7 miles in a pretty typical 50 minutes before work.
Wednesday 7/17- Solid 8 miles on the trails with Jason. Pushed the hills and felt good.
Thursday 7/18- An easy 6, my butt is a little sore from the overall mileage and the uphills on the trails. Will watch carefully!
Friday 7/19- 10 miles in just over 70. It is hard to get in 10 within Laramie, I ran around most of the town!
Saturday 7/20- Miserable 3 mile warm up, hit mile 1 in 8:40. Race went well. They were supposed to run the 10k then the 5k but they switched them so I didn't get through the whole pre-race routine. Felt sluggish out of the gate. Hit the first mile in 5:52 on my way to 16:57. I think the first mile was long but the course measured acurrately on gmaps. Results Here. Ran a 4 mile cool down nice and easy.
Sunday 7/21- I end up taking Sundays off accidently but usually do something active. Last Sunday, I hiked about 10 miles in the Snowy Range including a summit of Medicine Bow Peak. Today I mountain biked for over an hour with Danielle. Next Sunday I probably won't run either as I will be summiting my first 14er- Long's Peak.
51 miles in 6 days is pretty solid! Looking forward to the coming weeks!
Racing Schedule for the rest of 2013
8/1/13 HPH Summer Park Series, Laramie
8/15/13 HPH Summer Park Series, Laramie
9/8/13 Sioux Falls 5k/HM
9/21/13 Jelm Mountain Run, Jelm
10/04/13 SDSU Classic 8k, Brookings, SD
10/12/13 Silent Trails 10 Mile, Tie City
Saturday, June 1, 2013
Fitness While Traveling- How to Make Fitness Work For Your Schedule
Today we have a guest blog from Mike Manning. Check out his other work here: mikemanningmusings.blogspot.com
Americans are connected to their smartphones. They are relying on their devices to not only stay connected to what's going on in the office, but they are also taking advantage of the many travel apps on the market to stay in top shape. RunKeeper for iPhone and Android users is helping people track their miles and the number of calories burned over a long period of time. P90X is helping iPhone users stay fit, allowing them to personally download several workout routines at a time. Hatha Yoga apps are available to iPhone users who desire to be guided through an effective yoga workout routine. Pilates enthusiasts turn to apps like Pilates Interactive to get access to workouts via their iPhone or Android device.
Many professionals are now scheduling trips to actual fitness retreats. They are taking advantage of these travel opportunities to try new things. Fitness retreats are a great way for people to really shake things up. Often referred to as luxury fitness retreats, these people offer everything from strength training to hiking for travelers.
Some people take certain types of equipment on the road to remain on top of their fitness regimens. A person can research the facilities before scheduling their lodging to see if there are any nearby trails that are accessible. Inquiring about any gyms on the premises or whether or not there are any yoga classes provided on site that can help a person plan accordingly. On a recent trip to San Francisco I used a travel site called Gogobot in order to book a hotel with a 24-hour gym. I used this site to see a list of the top hotels in San Francisco and from here I could discern which hotels had the best fitness amenities.
People from all walks of life have diverse needs when traveling. Busy people often have to carve out time to get a workout in. Luckily, solutions like apps, dedicated retreats, supplements and hotel amenities make staying fit for frequent travelers manageable.
In 2009, forty-two percent of adults in the U.S. traveled for
leisure purposes. Forty-eight percent of adults reported traveling for
business purposes during that same year. With so many people traveling
for professional and recreational purposes each year, it's understandable why
fitness can take a backseat for many. Here are several ways travelers are
staying fit during travel.
Americans are connected to their smartphones. They are relying on their devices to not only stay connected to what's going on in the office, but they are also taking advantage of the many travel apps on the market to stay in top shape. RunKeeper for iPhone and Android users is helping people track their miles and the number of calories burned over a long period of time. P90X is helping iPhone users stay fit, allowing them to personally download several workout routines at a time. Hatha Yoga apps are available to iPhone users who desire to be guided through an effective yoga workout routine. Pilates enthusiasts turn to apps like Pilates Interactive to get access to workouts via their iPhone or Android device.
Many professionals are now scheduling trips to actual fitness retreats. They are taking advantage of these travel opportunities to try new things. Fitness retreats are a great way for people to really shake things up. Often referred to as luxury fitness retreats, these people offer everything from strength training to hiking for travelers.
The average person experiences stress and anxiety with a demanding
travel schedule. This can be particularly stressful to some and cause a
disturbance in sleeping patterns. A sleep-deprived person will find it
hard to focus and concentrate throughout today due to a lack of sleep.
Taking HTP supplements is a great way to counter the effects of jet lag
and correct problems sleeping.
Some people take certain types of equipment on the road to remain on top of their fitness regimens. A person can research the facilities before scheduling their lodging to see if there are any nearby trails that are accessible. Inquiring about any gyms on the premises or whether or not there are any yoga classes provided on site that can help a person plan accordingly. On a recent trip to San Francisco I used a travel site called Gogobot in order to book a hotel with a 24-hour gym. I used this site to see a list of the top hotels in San Francisco and from here I could discern which hotels had the best fitness amenities.
People from all walks of life have diverse needs when traveling. Busy people often have to carve out time to get a workout in. Luckily, solutions like apps, dedicated retreats, supplements and hotel amenities make staying fit for frequent travelers manageable.
Wednesday, May 15, 2013
Hurting Again
Most would say that a blog with this title is a bad thing but in reality, it is very good. Hurting is one of those things that takes some getting used to. I was reflecting on my training for the past year and realized a few things. First, I had only done a handful of workouts since the last workouts before my conference track meet last May. Those workouts were generally longer, threshold type ones and they didn't hurt that bad. I have only run 2 races, one 5k and one 10k, neither fast, and they both hurt!
I have done a few workouts in the last few weeks, a tempo run with the High Plains Harriers where I just had to mentally focus on Ragan's back and hold on. Later that week, I ran my first track workout in nearly 6 months. It was composed of 200s and 400s. 200s are mentally easy unless they are super fast and I assure you that these were not. 400s were slightly harder but not too bad. Towards the middle of the workout I started wondering if my recoveries were even helping. That is one of the main things that I have noticed at 7200' is that it takes longer to recover both during and after runs and workouts. But, even if I didn't feel good at the start of an interval, I got through it and it wasn't really that bad. It really is just getting used to running a faster pace than my daily runs which are not very fast at all.
I have done a few workouts in the last few weeks, a tempo run with the High Plains Harriers where I just had to mentally focus on Ragan's back and hold on. Later that week, I ran my first track workout in nearly 6 months. It was composed of 200s and 400s. 200s are mentally easy unless they are super fast and I assure you that these were not. 400s were slightly harder but not too bad. Towards the middle of the workout I started wondering if my recoveries were even helping. That is one of the main things that I have noticed at 7200' is that it takes longer to recover both during and after runs and workouts. But, even if I didn't feel good at the start of an interval, I got through it and it wasn't really that bad. It really is just getting used to running a faster pace than my daily runs which are not very fast at all.
Subscribe to:
Posts (Atom)