Be Wary... The Redwing Blackbirds are Back!

You know it is a sure sign of the summer running season when you are out for a run like I was today, and you get dive bombed by a redwing blackbird because you were running somewhere near its nesting area. It almost brought a tear to my eye... I've missed them so. I initially didn't even notice the stupid bird. I was in one of my runner's trances when all of a sudden, I was snapped back to reality by hearing the bird give one of its "death chirps," and then noticed its "pall like" shadow cast in front me, darting back and forth, signifying that the "mad momma" was right over my head and stalking me like a common criminal. It really makes you feel loved as a runner. Although it was just the one time today, I'm sure there will be many more happy encounters by the end of the summer. Maybe next time, when I know I will be running in "enemy territory," I should wear an Audubon Society running shirt to let them know I'm a friend, not foe. Do you think that will help?... me either. They probably have my picture up in their "bird post office." Hey, I didn't start this war, though... they did, when one of their kin took a "flying dump" on my head while I was running down the country road from my parents farm. What a defensive weapon, huh? Makes you think twice before running during the redwing blackbird nesting season.

Despite my "friendly" encounter this morning, I still got in a good run. Usually I don't like to run four consecutive days in a row, but because I have a busy day on tap tomorrow with working at the running store and pet sitting for a couple people I know, I thought I would bypass my day off today, get in my run, and then take tomorrow off since time will be limited. Although my legs did feel a little sluggish, I still ran pretty well... this despite the humidity, too. At least it was an overcast day and there was a comfortable breeze blowing. I finished my 8 mile loop averaging about 7:38 per mile. Not too bad for teh fourth consecutive day.

Today's workout: 8.1 miles > 1:01:47 > 7:38 pace

Miles this week: 35.4

There's Nothing Like a Cloudy Day...

I know probably a good majority of runners out there really love running when it's bright and sunny and there isn't a cloud in the sky. Me... I like it too... BUT... I absolutely love it when the weather was like it was this morning... cool and a little breezy AND overcast. No, I am not a vampire who can do without sunlight, nor am I the depressing sort. For whatever reason, though, I just prefer a nice shaded run. I've been on so many long runs in the past several years where I was out there pounding the pavement during a bright, sunny day, and the sun beating down on me just seemed like a weight that sapped the energy right out of me. I very rarely feel that way during a cloudy day. I always seem to feel strong and have more energy... like today. Today was very ideal with not a hint of the sun out. Although I did feel a touch sluggish the first mile or so, I gradually got stronger and felt better as the run went on, averaging 7:26 pace for the run. Like I said, there's nothing like a cloudy day;)

Today's workout: 11.1 miles > 1:22:30 > 7:26 pace

Miles this week: 27.3

A Fast Five

I don't know what it is, but on the days that I don't run 10 miles or more, I have a hard time getting my butt out of bed to do a simple five miler. You would think it would be the opposite, but for whatever reason, it isn't. Anyways, after I pryed myself out of bed this morning, I did get in a nice little quick run. The weather outside was perfect. It was sunny and cool with a very light breeze. My legs felt a little achy and stiff starting out, but that soon went away and my pace really picked up. My final three miles were at 6:45, 6:51 and 6:50. I was very pleased with how I ran today considering yesterday I did a good 11 miles. It is supposed to be another nice morning tomorrow so hopefully I can get in another good long run.

Today's workout: 5.1 miles > 36:24 > 7:08 pace

Miles this week: 16.2

Chilly and Windy

After taking off a warm Memorial Day from running, I was back out on the road this morning and was surprised to see how blustery and chilly it was out. The temp sure changed a lot from yesterday... but then again, it is Wisconsin. Even though it was considerably cooler out this morning, once I got that first mile under my belt, the temp was quite comfortable. It was the wind that was giving me some problems early on in the run. I don't know what the wind speed coming off the lake was, but it sure felt like it was over 20 mph. I made sure to give our weather lady, Amy Carlson, a hard time when I got into work today. She said last night on the 10pm news that the wind was only going to be around 8 mph or so. I told her if I attached a sail to my butt I could have flown around the lake with no problem at all. She got a kick out of that. Anyways, despite the wind, I did have a solid run this morning. The second half of the run I was finally rewarded with a nice tailwind and was able to average about 7:25 per mile for the 11 miles. Good workout overall.

Today's workout: 11.1 miles > 1:22:23 > 7:25 pace

Miles this week: 11.1

Returning the Favor

After racing hard a couple times this past month, it was really nice to sit on the sidelines, so to speak, and watch all the marathoners and half-marathoners run in the Madison Marathon events this morning. I thought it was a pretty ideal day for the runners being that it was overcast and cool. I overheard a few of the finishers say that the wind was a little tough in spots but it wasn't anything horrendous. I specifically went to the race today to cheer on my sister-in-law Dannie, my good friend David, and a few runners that I work with at Movin' Shoes here in Madison. As most of you know, I enjoy racing, but I also really enjoy hopping in my car and going to different points along the race route to cheer on the people who I know that are competing. They have done that plenty of times for me when I've raced, so it's always nice to return the favor. Coincidentally, my friend Dave ran the half-marathon real well by finishing 113th out of 2,866, with a time of 1:34:31 for a 7:13 average. My sister-in-law Dannie also ran the half and she finished 1,602 out of 2,866 with a time of 2:06:49 for a 9:41 average. Congratulations to the both of them, as well as all the other runners participating... especially if you were running your very first half or full marathon. It's always a great feeling when you complete that first one. For a complete list of all the results from yesterdays Madison Marathon events, you can click on http://www.onlineraceresults.com/event/view_event.php?event_id=2581

Because I got up early to go watch the races this morning, I bypassed my run until later in the afternoon. It wasn't as cool as it was in the morning. Actually, it was pretty warm. I sweated more today doing 5 miles that I did yesterday when I ran 14. Despite the warm afternoon, I still got in a nice, little run and felt fairly decent doing it. you never know how you are going to feel the day after running long. It's always a crapshoot. Will most likely take tomorrow off and be back on the road Tuesday. In the meantime, I hope you all have a fun and safe Memorial Day!

Today's workout: 5.1 miles > 37:51 > 7:25 pace

Miles this week: 46.5

Expo Day Here in Madison

Even though I am not running in any of the Madison Marathon events tomorrow, I did go to the expo today with my good friend David, his wife Mary and their daughter Margaret. It was a beautiful day here in town, so we rode down to the Alliant Energy Center on bikes and that way avoided all the traffic and parking congestion that was going on for Brat Fest. It's pretty funny when you think about... The Madison Marathon and Brat Fest going on at the same time. For those of you who don't know, the two events are kind of coordinated together. The finish line is right next to the Brat Fest grounds. Just what you want to have right after you run 26 miles, huh? Actually, depending on how you feel, a brat and a beer might taste pretty good after you finish. Anyways, we all had a good time checking out the running expo. They had the typical running vendors and also a few race directors there promoting their marathons later in the year. I actually had a nice discussion with the the race director for the Fox Cities Marathon in Appleton. I asked him if he would be interested in being interviewed in a month or two about his race, and he sounded pretty open to that possibility. Overall it was a nice expo. Although I am not running tomorrow, I am planning to go watch it to support some runners I know who are doing the half-marathon... namely my friend David and my sister-in-law Dannie.

Training went well today, too. Before I headed to the expo this afternoon, I got in a good 14 miler in the middle of the morning. Weather was pretty nice for a long run. It was sunny and fairly cool with a light breeze. Was very pleased with my pacing today. I averaged about 7:20 for the 14 miles.

Today's workout: 14.1 > 1:43:23 > 7:20 pace

Miles this week: 41.4

"On the Road" Interview: Going to Grandma's

When I first started this blog, I just intended it to be a way for people who know me to get updates on my how my running, training and marathons were going. The more I thought about it, though, I didn't want this blog to be all about me... that's not who I am. Being that I work full time at a tv station and part time at a local running store, I thought a good way to spice up this blog would be to use some of my connections in both industries and interview some interesting and influential people in the running community that people might like to hear about. With that, this afternoon in a small audio booth, I recorded what is hopefully the first of many "On the Road" interviews with people who enjoy running as much as I do.

For my first interview, I had the pleasure to talk to Scott Keenan, race director for Grandma's Marathon in Duluth, MN. Scott was very gracious with his time and gave some great responses about the history of the marathon, where it's at today and some of the things going on at the expo. I hope you enjoy listening to it as much as I enjoyed conducting the interview.

Pictures from Lake Monona 20k

As most of you know, a few weeks ago I ran in the Lake Monona 20k. For the first time in the seven years that I have run the race, they actually had professional photographers out there taking pictures of all the runners, which I thought was pretty cool. Usually racing pictures are fairly pricey, but these were very affordable so I thought I would order a couple of 5x7's. I thought they turned out pretty nice. Anyways, I thought I would include the two pic's in my blog posting today.

As far as training went today, I did decide to go for a run around the lake. Yesterday, I was contemplating on whether or not to take a day off, but when I woke up this morning, it was just too nice a day not to go for a run. It was sunny and cool out with a nice breeze blowing. Actually, for running for the third consecutive day, my legs felt pretty fresh. Yesterday they were a little sluggish and achy but today they felt strong. I circled the lake in a little more than an hour and 20 minutes, which averaged out to about 7:30 pace. I am taking tomorrow off, though. My legs need a day of rest. Will be back at it on Saturday morning.

Today's workout: 11.1 miles > 1:23:16 > 7:30 pace

Miles this week: 27.3

Interview with Grandma's Race Director set for Friday

This morning I talked with Scott Keenan, race director for Grandma's Marathon, about doing an interview for the blog. He was more than happy to accomodate me and we set up a time Friday afternoon to record a discussion about the marathon, it's history and things going on at its expo this year. I have to say that I am really looking forward to conducting this interview, and I am hoping this will be the first of many discussions with people who are interested in promoting the running craze here in the U.S. If all goes to plan, I should have the audio interview up on the blog sometime Friday afternoon or evening.

As far as training went for me today, it was a pretty easy workout. Since I did a good 11 miles yesterday, I just wanted to take it easy and do a quickie run... just an easy 5 miler. The weather was very pleasant, though, and once I got outside, it felt good to stretch out my legs a bit. Ran at a very comfortable pace, but it was still a good workout. Haven't decided if I am going to run tomorrow or not. I might just take the day off and then go long again on Friday... we'll see, though.

Today's workout: 5.1 miles > 39:18 > 7:42 pace

Miles this week: 16.2

Back in the Saddle Again

Well, after taking a couple recovery days off from the race on Saturday, I hit the road again this morning to get in my last few weeks of training for Grandma's Marathon. I was anxious to get outside and get in a good run around the lake and see how my legs would respond to an 11 miler only a couple days after having a hard effort. I have to say that I was pleasantly surprised. Starting out I wasn't achy or stiff at all, and my legs felt surprisingly fresh. During the run I felt very relaxed and strong, and in the last several miles I had very good splits of 7:17, 7:17, 7:29 and 7:16. My average per mile for the 11 was around 7:29. Not too shabby for someone who just raced a couple days ago. Will probably just run an easy 5 tomorrow and maybe another 11 on Thursday before giving myself a day off on Friday.

COMING SOON!: Hopefully sometime this week, I will be putting on the blog an audio interview with Scott Keenan, race director for Grandma's Marathon. I talked to his P.R. person today and he said Scott would be happy to answer a few questions of mine about the race, it's history and the things they have planned for the marathon weekend. This is something that I am hoping to do regularly... find interesting and influential people in the running community throughout the United States, record their conversations, and put their insights on the blog for everyone to enjoy. I figure it's high time to use that communications degree I got for something other than just helping to put newscasts on the air Monday thru Friday. I will keep you posted!

Today's workout: 11.1 miles > 1:23:05 > 7:29 pace

Miles this week: 11.1

JUST A FEW MORE MILES...

There are two schools of thought about running the day after you race... especially if the race is of the longer variety like mine was yesterday. One thought is to not run at all and give your legs a break from the previous days hard effort. The second school of thought is to go out and get in a short, little run to work some of the soreness and stiffness out of your legs. I actually subscribe to both... it just depends on how I feel I guess. Since I have been putting in a ton of miles anyways, and since my legs don't get as sore as they used to after a hard race, I'm more for getting in a quick little run the day after. Don't get me wrong though, it's still takes a lot of gumption for me to get out of my nice, warm bed in the morning and force yourself to go for a piddilly little run. No matter how in shape you are, YOU ARE going to feel a little sore and stiff when you wake up in the morning, and your first few steps out of bed are going to give you second thoughts like: "How the hell am I going to run 3 to 4 miles when just walking to the bathroom seems like an Olympic event." Running the day after a race, even the shortest of miles, can be a greater challenge than actually running a race, but it's one that ultimately does help your body a bit. Even though your first few steps might be a little agonizing and achy, once you get warmed up a bit and your heart and legs get pumping, I think it ultimately helps to get some, not all, of that soreness and stiffness from the previous days race out of your body. But hey, if you want to subscribe to the theory of just resting and sleeping in the day after a race, I really can't fault you for that. After running a hard race, you deserve to sleep in and rest a bit. The sensible side of me wants to do that very same thing. The stubborn side usually wins out with me though, by saying, "Just a few more miles."

With that, I headed out early this morning to get in a short recovery run. The weather was very pleasant... nice and cool and sunny with a good breeze. Despite the Syttende Mai run yesterday, my legs felt surprisingly good. What noticable achiness I had quickly dissapated a mile or so into the run and I actually felt pretty good getting in the 4 miles that I did. It makes me feel good to know that after all the hard training and miles I've put in, that my legs are recovering a lot faster after a race than they used to. I AM taking tomorrow off though... I'm dedicated... not nuts!

A quick sidenote: after my run this morning, I met up with my brother Pete and we headed up to the LaCrosse/Onalaska area to play in a golf tournament with our parents. It was a somewhat breezy and chilly day to play golf but we had a great time playing 18 holes with our folks.

Today's workout: 4.1 miles > 33:13 > 8:06 pace

Miles this week: 50.4

A P.R. & A PLATE AT SYTTENDE MAI

Well, today was the much anticipated Syttende Mai 20 miler, and like the Lake Monona 20k that I did a couple weeks ago, it went better than I thought it would and I exceeded all my expectations. The morning was pretty ideal for the start of the race at the capitol. It was sunny and cool and a bit breezy. Luckily, for the runners, the wind was mainly at our backs throughout the race. Earlier this week I wrote how I wanted to run a somewhat conservative pace for the run but it really didn't work out that way. I started fairly fast out of the blocks and was able to maintain that pace throughout the race and felt very comfortable and relaxed in doing so. At about 4 miles I spotted my brother Pete, and as I went by him he asked me how my pace was and I just said, "It's a little fast but I feel fine." I was a bit worried that I might not be able to hold the 7 minute pace I was running for the hilly course, but through 12 miles there was still really no drop off. I did slow a touch around 13 to 17 miles, but then I got a second wind for the last three miles and really picked up the pace again. My last three mile splits were 7:04, 6:54 and 6:36. All in all, I ran a very even split race, and I was able to best my 2004 Syttende Mai time by over 40 seconds by averaging 7:09 per mile for the 20 miles. My finishing time was 2:22:45 and I finished 25th out of 375 runners. One of the big surprises for me was that I actually finished 3rd in my age group and was able to get one of the coveted Syttende Mai awards... a beautiful rosemaled plate with your placing on the back. Rosemaling is a really cool form of artwork that the Norwegians are famous for. The plate that I received is a very unique award, and after aquiring many medals over the past several years for running, this one is very special to me... especially since I am half Norwegian. It was quite a day for me and I was very proud how I ran.

I was also very appreciative that my brother Pete and his kids came out to watch me again like they did for Lake Monona. It's always a good feeling to have family and friends there to cheer you on and encourage you during a race. It was also nice that my good friend David Dexheimer came down to the start of the race to wish me luck. Dave was the one who took the picture of me and the Syttende Mai King and Queen before the start. I thought I would include it in the blog entry to add a little flavor to the Syttende Mai race day experience.

This will probably be my last race before doing Grandma's in June. I was thinking about doing the Madison Half-Marathon next weekend, but the more that I think about it, I really want to take a few weeks off from racing and just concentrate on the remainder of my training... that, and the fact that I don't want to pay the $60 to $70 dollar entry fee for the race... those entry fees can add up;)

Today's race: 20 miles > 2:22:45 > 7:09 pace

Miles this week: 46.3

DAY OFF TOMORROW

With the Syttende Mai Run a couple days away I decided to go for my last little run before the race. I didn't want to run too far or fast today and am going to give myself a complete day off from running tomorrow in order to freshen my legs up a bit for Saturday's race. I'm glad I didn't run much today though, because my body was a bit tired and achy from yesterdays 13 miler. Still, it was an enjoyable run and it was a beautiful day to go... sunny and cool with a light breeze. With that, I am very excited for Saturday's race and am feeling confident going into it.

A quick sidenote: My friend Chris Hammer and I had a great time at the Brewers game last night even though the Brewers blew yet another 9th inning lead and pissed the game away, losing 6-4. Like I said though, it was still fun going to a night game. It was a nice night to be at the ballpark and have a beer.

Today's workout: 5.1 miles > 40:00 > 7:50 pace

Miles this week: 26.3

THIS IS IT FOR ME... I'M NOT GETTING ANY BETTER... ha ha

There are only a few days until left until the big race Saturday... The Syttende Mai Run. Like I said in my last post, I am really looking forward to it. The weather for it sounds pretty decent although at the tv station I work at, the weatherman says there is a small chance for showers that day. Who really trusts the weatherman though, right? With that, I got in my last big training run before the race. Wanted to get in a good 12 miler this morning and actually wound up going 13. It was a good morning to go. It was overcast and cool but pretty breezy. Despite the wind I still averaged a nice 7:28 pace. It was a nice confidence booster heading into Saturday's race. After I finished my run, I stopped at my good friends David and Mary Dexheimers to say hi, get a drink of water and talk to Dave about running and training. Dave will be running the Grandma's with me in June. Today we were talking about Syttende Mai and I was telling him my plan to run 7:20 to 7:30 pace for the race, at least for the first 10 miles or so, and then, depending how I feel, pick up the pace a bit from there. He is of the thinking that I should really race it and try to best his 2004 time of 2 hours and 17 minutes. He thinks I can run it in 2:15. I told him I was a little wary of running that fast for this race and then he came up with the quote of the day: "C'mon you gotta try it. This is it for you... you're not going to get any better!" Gee, thanks Dave. No seriously, I found it pretty darn funny. I couldn't stop laughing. I told him I had to put that in my blog today.

A sidenote: with a rare day off in the middle of the week from the tv station, I am heading to Milwaukee to watch the Brewers play the Dodgers tonight with my good friend Chris Hammer. Am looking forward to seeing a night game. Hopefully the Brew Crew can win their 4th in a row.

Today's workout: 13.1 miles > 1:37:49 > 7:28 pace

Miles this week: 21.2

SYTTENDE MAI WEEK STARTS TODAY

Well today marks the start of Syttende Mai week for me and I have to say that I am really looking forward to it... and it isn't because I'm 50% Norske either... although I am proud of my heritage. I am part Ottum, right mom? No, the reason I'm looking forward to it is that the 20 mile jaunt from Madison's capitol to Mandt Park in Stoughton will be another good test, challenge and training tool leading up to Grandma's Marathon in June. I have only done the Syttende Mai Run once and that was back in 2004 and I have to say I did pretty well too. I finished 49th out of 561 and I ran the 20 mile course in 2:23:22 for a 7:11 pace average. That would have transfered into doing a marathon in under 3:10. I was very proud of that time considering how tough the course is. If you have never done the Syttende Mai Run just know that it is a very hilly course. Hilly, but fair. Anyways, my goal time for this years 20 mile Norske run is not quite as lofty as the first time. I know I can probably run it just as fast as in 2004, especially in those slick orange racing shoes, but I am hoping to just run it averaging 7:20 to 7:30 per mile. If I do that I will be extremely gratifyed. I say that because my goal for running Grandma's is the same, and if I can do the tough and hilly Syttende Mai Run at that pace, I know I can run Grandma's, which is considerably flatter, at the same pace. If I do that, I will reach what I set out to do at the beginning of the year, and that is to qualify to run Boston for the second time. I truly believe that somtimes you have to temper your races, especially if you're feeling great, and save your best for another day. You should always remember the ultimate prize, and for me, it isn't Syttende Mai... Syttende Mai is just a stepping stone to getting there.

With that I got in a good, little run today before I give myself a break and take tomorrow off. Since I ran what I consider to be pretty crappy on the treadmill yesterday, I wanted to get in a fairly fast workout today. The weather was perfect for a run this morning... sunny and clear with a very light breeze. With the weather conditions as ideal as they were, I got in a good, solid run. An 8 miler where I averaged 7:22 per mile. The last couple miles I even ran a 6:41 and 6:56 mile. It was a good way to start Syttende Mai week and an even better way to go into a day off from running tomorrow. I will be back at it on Wednesday where I hope to run a solid 12 miler.

Today's workout: 8.1 miles > 59:48 > 7:22 pace

Miles this week: 8.1

THE THING ABOUT TREADMILLS IS...

The thing about treadmills is they are a nice convenience to have, but... I still hate them with a passion. First of all who wants to run on a treadmill and the stale air at a health club when you could be outside taking in scenery and getting fresh air. The biggest problem I have with treadmills though are that no matter how good of shape you are in, or seem to be in, treadmills always make you feel like you are out of shape and sluggish. Case in point: A couple Saturdays ago I ran a 20k race where I pr'd by running the 12.4 mile course in 1 hour, minutes and some change. That race averaged out to a 6:34 mile. For me, that was pretty incredible. And the best part was that I felt pretty comfortable throughout the race and could've kept going at that pace for several more miles if I had wanted to. This past Friday morning I head outside to get in my long run for the week... a 16 mile run around the lake. It was one of the best long runs I've ever done averaging 7:25 per mile. This brings me to todays run. I wanted to get in 11 miles so I could get in 50 miles for the week. Unfortunatley though, it was a really crappy day to run outside... windy and rainy. Because of that I headed to the Princeton Club/East to get in the run on a treadmill. I am not unaccustomed, mind you, of running longer distance on a treadmill. Only this past February I did a 20 mile training run for the Napa Valley Marathon on the treadmill because the winter was so harsh here and I was just coming back from some achilles soreness. That was actually the second time I've had to do a 20 miler on the treadmill too. I did one getting ready for Boston in 2005. Anyways, I thought today would be a piece of cake as easy as some of my long runs outside have been lately. Boy I was mistaken. From the moment I got on, things did not go well, at least for the first half anyway. I don't know what it is, but when you set the treadmill for 8 minute pace, it does not seem like 8 minute pace... it feels like 6 minute pace... or faster. That's not a fun feeling. Running on a treadmill also makes you feel wildly erratic... like you're out of running out of control and being chased by a stampede of wild rhinos in heat. You are just all over the place. You really do have to concentrate on what you're doing and where your footfall are going, otherwise you may just fly right off the thing... which has already happened to me a couple times. Needless to say, I did get through the run and the last few miles were considerably easier but it still was not a fun run to go through. I should have just sucked it up and ran outside in the wind and rain. It would have been a lot more comfortable that is for sure.

Today's workout: 11.1 miles > 1:28:30 > 7:58 pace

Miles this week: 50.5

THE WATER FOUNTAINS ARE WORKING... MUST BE MY BIRTHDAY!

For the last several weeks I have been stewing over the fact that Madison has yet to turn on the water fountains around town. This may not seem like a big deal to most people, but when you are out and about running 10 to 20 miles at a crack you can sometimes get a little parched and a cool drink of water does your body good. I can understand why they have them off during the winter months... they don't want the the pipes to freeze, and after enduring one of the harshest winters Madison has ever seen with well over 100 inches of snow, the pipes were shut off with good reason. With that said, it hasn't snowed here for several weeks and temps have gotten considerably milder. Yet, it seemed every time I headed out to do a long run and stopped at a fountain to get a drink of water, I found them invariably still shut off. A couple years ago, I could have cared less if they were turned off. I always ran with a water belt and would take a drink whenever, but after awhile I really got sick of strapping the belt on. Mentally, it just seemed to be very cumbersome, plus every once in awhile the belt with dig into my skin around my waist and cause some serious chaffing. Before, I hated stopping at water fountains because I didn't like coming to a halt and interrupting my running rhythm... especially if I had a good pace going. Plus it always seemed harder to get your legs to turn over like you wanted to after having stopped for a bit. But after getting sick and tired of the running belt, I got used to stopping at fountains really fast.

With that said I headed out this morning to get in my long run for the week. I wanted to get in at least a good 16 miler since the Syttende Mai Run is a week from tomorrow. The weather was idyllic today. I love running when its overcast and cool and there is a hint of a breeze. I generally always run great in that type of weather. After heading out from my apartment in Monona, I ran down to the Vilas Park/Zoo area and after a good opening 5 miles I stopped at a fountain... and was disappointed. Still no water. What a pisser. I took my carb gel and headed on. By mile 10, I was up at the capitol square. I stopped at one of the several water fountains around the capitol but wasn't hopeful. If there was no water here I would have to go into Starbucks, all good and sweaty, and ask for some. I pushed the metal knob and to my ultimate surprise, water bubbled out. I know it may seem like a small thing but to me having a good water supply on your running route is a big thing. It was a nice gift. The Madison Water Co. must have known it was my bday.

A quick sidenote: While running this morning, I noticed an inordinate number of squad cars driving about the capitol city. Squad cars from different towns, cities, and counties. Once I got up to the capitol and was running around its square I noticed that the police were holding a special ceremony at one of the corners of the capitol in honor of all the fallen police officers in Wisconsin. The area was all cordoned off and police in full dress uniform were marching around the Fallen Officers Monument. It was a pretty cool thing to see as I circled by. I found out through the tv station that I work at that since 1844, more than 245 law enforcement officers have been killed in the line of duty in Wisconsin.

Another little sidenote: Since it was my birthday, I decided to break my streak and treat myself to some ice cream. I hadn't had any since November. Went to Cold Stone Creamery and had a cookie dough sundae... it was good.

Today's workout: 16.1 miles > 1:59:32 > 7:25 pace

Miles this week: 39.4

A RARE EASY DAY

Since I started this new training regimen last September I have been training pretty hard consistently. Most weeks are 40 to 50 miles on average and in order to do that you have to get in several runs of 10 miles or more. Because of that I rarely ever do a run any more that isn't less than 5 miles. I used to get by on certain days just doing 3 to 4 mile runs, but it definitely wasn't helping my overall fitness. Sure I was staying in shape a bit but my running was getting pretty stagnant and not going anywhere. That all changed once I started doing three to four 10 mile runs a week. What a difference that sure makes. I didn't know if my body would hold up to that all that pounding on the legs and I thought that I would just get plain worn out from the big increase in mileage. A funny thing happened though... none of that stuff occurred. In fact the complete opposite happened. My legs kept getting stronger and stronger and I kept getting faster and faster. It also got to be where running 10 miles or more was as routine as running 3 or 4 miles used to be. Let me tell you, that is a pretty awesome feeling when you know you can go out and run 10 miles or more pretty much anytime you want to and not really be tired or winded either. Another amazing thing was that my normally injury prone body adapted, and aside from my normal aches and pains, I really didn't get any injuries. The only injury I incurred was a few weeks before the 2008 Napa Valley Marathon when I got a little bout of achilles tendonitis. The only reason I got that, though, was from running outside to much in the snow here in Little Antarctica (a.k.a. Madison) where we endured over 100 inches of snow this past winter. The previous record was in the 70 inch range and that was in 1978. That type of weather makes for great marathon training, don't you think? With all that said, it just goes to prove that if you don't think your legs can handle the extra workload of more miles, you may just be underestimating yourself. Just remember, the key to increasing your mileage should always be gradual. About a 10% increase per week.

With that said I had a rare easy day today. Only a 3 mile run to log. That's ok though. My legs could use a break especially since I raced last Saturday, did 9 on Monday, 11 on Wednesday and am planning to do 16 or more tomorrow. With that being the case, sometimes it's nice to get back to doing those little 3 mile runs.

Today's workout: 3.1 miles > 24:35 > 7:56 pace

Miles this week: 23.3

MY FASTEST RACE TO DATE

Since this is my first post on my new blog I thought a good way to start it would be to talk about how my most recent race went this past Saturday. Saturday, May 3rd was my 7th straight year of doing the Lake Monona 20k. I started back in 2002 when I was just getting into long distance running. My first three years of doing it were really good. Each year I completed the race in 1 hour, 24 minutes and some change which averaged out to around 6:45 per mile. I was very happy with those times because to me running that far and that fast was a big accomplishment for me. Since those first three years my running had gotten a little stagnant. My times at the Monona 20k had been getting slower and slower and last year I had my worst effort when I finished it at 1 hour and 36 minutes for a 7:45 pace average. This years result was a complete turn around. I have dropped close to 30 pounds since last September and my fitness level has reached an all time high. I have been consistenly averaging 40 miles or more a week and have run over 50 miles per week several times already this year. With this new found fitness I had a great result out in Napa Valley this past March, narrowly missing qualifying for the Boston Marathon by 1 minute and 45 seconds. After the Napa Marathon I thought I would slow down a bit to recover but I have actually just kept getting stronger. Because of how good my training was continuing to go I was really looking forward to seeing how I would do in this past Saturdays 20k. I really wanted to erase last years bad effort and see if I could get back to the way I ran the first three years and I wasn't disappointed. The weather for the morning of the race was pretty ideal. Overcast and cool with a light breeze. Also for this race I was going to test out some new light racing shoes that somebody I work with at the running store recommended. They are about 7 to 8 oz. compared to the 13 oz trainers that I usually run in. It's like going from wearing clogs to running in your bare feet.... they are that light. Oh, and they are bright orange with a little silver... I should be good running at the farm during deer season. Anyways, with the combination of being in super fit shape and wearing these light shoes I was able to circle Lake Monona in my fastest time to date.... 1 hour, 21 minutes and 30 seconds for and average of 6:34 per mile. I was really dumbfounded that I could run that fast. I knew I was in shape but I didn't know it would translate it to that fast of a time. I also placed extremely well finishing 25th out of 532 runners... top 5%. Along the way I also beat a few runners that I have come to know that I have never beaten before. One of these runnes I caught at around 8 miles and the other at close to the 11 mile mark. It also made me very happy that my brother Pete and the kids were there to watch me and cheer me on at a few different parts of the course. It's always nice to be able to share your accomplishments and achievements with people you care about.

My next big race is May 17th when I run the Syttende Mai Run, a 20 mile race from Madison to Stoughton. Hopefully those bright orange shoes will help carry me to another good race result and I pray that God helps me stay injury free so that I can continue to do one of the things I most truly enjoy doing... running.

Today's workout: 11.1 miles > 1:23:31 > 7:32 pace

Miles this week: 20.2