The Badgerland 'Road' Scholar

Familiar Faces.... Gobble Gobble!

2009-04-03T19:50:00.003-05:00

A week ago last Thursday I decided it was time to go for my second 20 miler of the year. Usually I wait until the weekends to do long runs like that but sometimes if I know the weather is going to be crappy, I'll try to pick the best day of the week to do it. Last Thursday was the day. I awoke out of bed to a brisk, mostly sunny day with very little wind. Pretty much ideal for doing a long run. Was even able to wear shorts which is always a plus, especially for an end of March day. Even though the long runs aren't physically taxing on my body like they used to be, it still can be quite a challenge mentally somedays. Running outside for over 2.5 hours with no music and no company can be tough sometimes. The music thing is by choice. I never really cared for running with headphones in my ears, plus listening to music can sometimes be too much of a distraction on long runs. Granted, it can be a nice distraction for awhile, but sometimes it's better to keep your mind clear and be listening to how your body is feeling and NOT pushing your pace to the usual up-tempo music that accompanies most runners. If you speed up the pace on some long runs when your body is really telling you to slow down, you could be paying the price later. Plus, my feelings about running marathons is that it is mostly mental and that you not only need to train your body to be out there for 26 miles but your mind as well. If you can survive a 20 mile training run in the quiet of the morning with no music and just your thoughts to keep you company, you've already mastered a big part of running the gargantuan of a race. That's a big reason I don't train with music... I really believe it makes me mentally tougher without it. Besides, a lot of marathons these days don't allow you to wear headphones during the race. If you're training for your first marathon and using music to get you through those long distance days, what happens when you sign up for a marathon that doesn't allow you to wear headphones because of safety concerns? You are going to hate running 26 miles without having music as a distraction to get you through it. The race will probably feel like drudgery and you may feel like the lonliest person in the world... all because you don't have your tunes to pump you up and keep you going. A word of advice... don't train with music for a marathon. I'm serious in saying that it will make you mentally tougher.

It is nice to have a training partner, though. Yeah, the conversation is nice but to be honest, sometimes you don't end up talking a whole lot when your running. At least I don't when I'm running with someone. Sure, you usually talk a lot right out of the gate because your feeling fresh and your not tired. As the run progresses though, your body obviously is getting more and more tired and it becomes more of a chore to carry on lucid dialogue. The old adage is that if you can carry on a conversation while you're running, that is a good sign that you're in good shape. True, but I still think it's hard to carry on chit chat no matter how good of shape you might be in. Let's face it... talking while your running kind of screws up the rhythm of your breathing pattern which in turn makes it less comfortable when trying to get in a good run. Conversation in moderation is always the best thing in running. The main thing is that it's just nice knowing someone is running with you step for step, pacing you and encouraging you, even if that encouragement might be silent sometimes. It's a rarity though, that I ever get to train with anyone anymore. Last year I ran over 2,000 miles and most of those miles were by myself. It's kind of a bummer but what can you do? I try to put a positive spin on it and look at it in the light that it again helps me to be mentally tougher. No music, no company, 20 miles of running... you try doing it. Anyways, when I headed out the door a week ago Thursday to get in my second 20 miler of the year, it was again by myself, but this time I was able to see some familiar faces along the way. The first familiar faces, though, didn't talk exactly... they gobbled. Yes, believe it or not, they were wild turkeys in UW's arboretum. I know, I know... I'm really hard up for some company, huh? Sometimes you take what you can get. Seriously though, it seems that whenever I run through the arb, I always seem to see a flock of wild turkeys and it always makes me smile. I guess I just like seeing a little wild life like that in the middle of Madison. A few miles later I was up by Edgewood College heading towards the Vilas Zoo area when I happened to come upon a runner named Maggie who, like myself, also works at Movin' Shoes part-time. She was just out getting in a little 3 miler and I told her I was on mile 11 of twenty. For the next couple miles we ran through the Vilas area chatting up a storm and it was at that moment that I once again realized how nice it was to be able to run with someone again, albeit only for a couple of miles. It really helped to break up the monotony of that days long run. After we got down towards campus, she headed off to The Shell to finish off her workout and I headed up towards the Capitol to hopefully find someplace to get a drink of water. The water fountains still had yet to be turned on because of the chilly weather, so I was just about head into a Starbucks like I sometimes do to get a cup of water when I passed by M&I Bank on the square and thought I check in there to see if they had a bubbler. Thank heavens they did because I was parched after running 14 miles. As I took a couple of slow sips and took some carb gel to refuel myself I heard the familiar voice of "Hey Jamie." Lo and behold it was my former bank supervisor at M&I Christie Oruruo. Before I got back into the tv biz, I worked at drive up location for M&I in a suburb of Madison called Shorewood and Christie was my boss, so to speak. She was always a real nice person to deal with and always helpful whenever problems arose. While I took a little breather from my jaunt, it was nice to be able to catch up with her and see what was going on in each others lives. I told her that the next time I was out for a long run and needed a drink of water up by the Capitol, I'd stop by again and say hi. I finished up the last six miles without a problem and I have to say that it was one of the more enjoyable 20 milers I can remember. The little encounters that I had along the way really helped to break things up and make the run all the more fun. Yes, even seeing the turkeys in the arb even helped too.

Last Thursday's workout: 20.1 > 2:40:46 > 7:50 pace

Miles last week: 43.9

The Oddities of Running

2009-03-25T19:28:00.003-05:00

One of the main reasons I started this running blog almost a year ago was because I thought it would be a perfect medium for me to write about all the weird occurrences that seems to follow me while I am out putting in my miles and just minding my own business. I've had to deal with all kinds of stuff... motorists swearing at me for no apparent reason, confrontations with bicyclists with big chips on their shoulders, etc. but probably my all time favorite story is when I had just finished up a 6 mile run and I was just standing quietly by my car stretching when a scruffy, older gentleman happened to ride by on his bicycle and greet me with, "Good morning asshole!" After being taken a back for a brief moment, I just had to laugh and respond in kind by saying "Good morning" but with out the expletive. I tell you, the things that I sometimes see...

While the past few runs I didn't come across any scholarship award winners like that venerable old gent, I did have some interesting occurrences. The first was last Thursday when I was out to get in a good 11 miler around Lake Monona. Usually I don't get out the door until around 9am because I'm dilly-dallying, but this particular day I started out an hour earlier because I was on a tight schedule that morning. At around 10am I was supposed to take an older gentleman I know to the grocery store since he doesn't drive any more. The other reason was pure selfish in that I wanted to be back at my place at a certain time to watch the start of the boy high school basketball tournament and the tip off of NCAA March Madness. Because of those reasons I wanted to get an early start. It was a good morning to go too. Sunny and a little chilly but not much wind. I was just past the two mile mark of my run when I came upon the start of the Lake Monona bike path and noticed a big obstacle in my way... a train just at a standstill. In all my years of running the lake loop I had never encountered a moving train, let alone a parked one in this particular spot. Pretty weird. What to do. The train was pretty long so I really didn't feel like running on the rocky surface to get around it, so it pretty much left just one option. Get on all fours and roll under it. If Indiana Jones can do it, why can't Coon Valley Jaeger! As I got down flat on the ground and rolled under this mammoth piece of steel, I thought to myself that if this beast starts moving, something else might start moving and there better be a bathroom nearby... if you catch my drift. Thankfully it did not move and after I got back on my feet, my legs eventually caught up with my heart rate and the lump moved out of my throat. The things I do to get in a run.

The next odd thing happened a couple of days later on Saturday morning. I got up early again so I could get in a quick 5 miler before I had to head off to work the morning madness at the running store. I say morning madness because the high school track season is starting up and high schoolers from all over the area have been flocking in to get there training shoes and spikes. Anyways, on Saturday morning, I was not even a couple of blocks into my run when a lady in a car pulled up alongside me and asked if I had seen a little white dog running thru the neighborhood. You could tell she was pretty frantic and on the verge of tears. I told her I had just started my run but that I would definitely keep my eyes open for the pooch. I know the neighborhoods of Monona pretty darn well so I headed off on a doggie expedition in the hope that I would find him/her staking out a tree, fire hydrant or someones leg. I ran through some neighborhoods and by some parks that I thought might be of interest for the canine persuasion, but alas, I came up empty. The lady told me what street she lived on in case I happened to find the wayward dog, so on my way to work I stopped by her duplex and found out from her husband that they found the imp three houses down. What a happy ending, huh? They were also very appreciative that I took the time and effort to look for the dog and to check to see if it was found.

The third interesting thing that happened was just this past Monday as I was finishing up another quick 5 mile run. I was running down Waunona Way, which sometimes has a lot of bike traffic, and from behind me I heard what I thought was a bike on my heels... however it was not a bike. To my surprise, as I looked to my right, I was being passed by a dog who was harnassed to a guy sitting in a wheel chair, and let me tell you, this dog was working hard. I thought I was in Alaska watching the Iditarod. I had never seen anything like that in all my years of running. I actually felt really sorry for the pooch because that is a lot of wait to pull around. The dog and I were actually jockeying back and forth a bit but I eventually passed him as he really began to tire. I really felt more empathy for the dog when, as I was finishing up this big hill that would lead me back to my place, I looked back and noticed that his owner was making the dog acend the hill too. What a trooper that dog was. I felt like running inside and getting one of my marathon medals to put around its neck. I tell you, the things that I sometimes see...

Today's workout: 5.1 miles > 43:03 > 8:27 pace

Monday's workout: 5.5 miles > 44:30 > 8:06 pace

Miles this week: 10.6

Sunday's workout: 10.5 miles > 1:21:50 > 7:48 pace

Saturday's workout: 5.5 miles > 47:12 > 8:30 pace

Thursday's workout: 11.1 miles > 1:31:14 > 8:13 pace

Miles last week: 48.3

Shorts and a T-Shirt!

2009-03-18T19:21:00.003-05:00

The last couple of days have just been great. You couldn't have pre-ordered much better weather for the month of March than what we've experienced here in Madison the past two days. The "crowning jewel" of these days was yesterday. Temps got as high as 72 degrees which is pretty much unheard of for the middle of March in Wisconsin. Although Tuesday morning was pretty breezy, the sun was out and the temps were comfortably in the 50's. It was time to break out just shorts and a t-shirt. I have had the luxury of running in shorts a handful of times already this year but not a day wearing just a simple moisture wicking t-shirt. For whatever reason, the tree trunks I call my legs, never get too cold in chilly weather, however my upper body does at certain times. That's why I generally wear a couple of shirts and a wind jacket when I'm running in the milder temps of the winter months. That wasn't the case on Tuesday morning. Yes, it was a bit chilly starting out, clad in only shorts and a t-shirt on the breezy morning, but after I got in my first mile or two and out of the shaded areas, it was pretty darn comfortable. I truly felt like a free man, running without all the hindrances and restrictiveness of winter clothing. What a great way to start my first run of the week. And to top it off, I was able to get in a quality 16 miler. I wasn't originally planning on doing such a big long run being that I was only two days removed from doing an 18 miler, but when it comes to running, I always try to pick and choose the best days of the week to get in those real "longies." The more comfortable and accommodating the weather is, the better those long runs usually go. Plus, I figured that after taking a complete day off of running on Monday, my legs would most likely be up for the challenge, and they were. Sure, they did get a little achy from miles 11 thru 16, but hey, it's a long run... they are bound to get achy from time to time no matter how many miles you put in during a given week. That's the nature of the beast. When it does happen, I just look at it as a minor inconvenience and in the long run (no pun intended), I know it will me stronger, tougher and more race ready. Like I said in my previous post, what doesn't kill you makes you stronger. I know it's a cliche' but I'm a big believer in that... not only in running but life in general.

Today's workout: 5.1 miles > 41:44 > 8:11 pace

Tuesday's workout: 16.1 miles > 2:05:31 > 7:45 pace

Miles this week: 21.2

Not Fearing 'The -itis' Anymore

2009-03-16T19:03:00.009-05:00

As I wrote last week, Wisconsin ran the gambit for weather with rain in the early part of the week and having freezing temps in the middle, so when the weekend came around, I wasn't all too surprised that it was sunny, clear and mild with the temps close to 50. Nothing like experiencing pretty much all four seasons in a weeks time, right? What else would you expect from Wisconsin. The idyllic temps came pretty much at the perfect time because after doing a good 20 miler a couple weeks ago, I wanted to get in another decent long run of between 15 and 18 miles, and it is always helpful when the weather cooperates somewhat. After hearing Saturday mornings forecast Friday night, I have to say I was actually looking forward to getting out in the morning and putting in some quality miles in the capitol city. That thought actually made me laugh a bit. There was a time in the not so distant past that I really NEVER looked forward to doing those long, long training runs, even if I was in shape. I mean physically I knew I could do them, but mentally I just looked at it as drudgery. Back then, I was a little more injury prone because I was still pretty new to the marathoning discipline and I always worried that the 18 and 20 mile runs would just totally shred my legs and I'd end up getting some sort of tendonitis, bursitis, or fasciitis. I definitely feared "The -itis." It was getting to the point that my physical therapist would send me birthday and Christmas cards because of all the business I was giving them. Also, I was seriously thinking of how nice it would be to have my own ultra sound or iontophoresis machine, and investing in Aleve and Advil stocks seemed to be a viable option for me. I digress, though. If, however, I didn't sustain an injury from my long training runs, my legs would almost certainly be trashed for a day or three after completing it. In all honesty, they felt like someone took a baseball bat and just pounded the crap out of my quads. In other words, my legs hurt and hurt badly. Last year, though, I kind of reached a turning point in my training. Instead of scaling back my training a bit when my legs hurt, I decided to push myself to a point in which I thought my body would never accept. Most of last year I was doing three to four training runs a week that were ten miles or more. I actually averaged close to 40 miles per week for the whole year and ran over the 2,000 mile plateau for the first time in a calendar year. I had turned into Forrest Gump. The old adage of "what doesn't kill you makes you stronger" certainly held true in my case. My legs actually had the exact opposite effect that I thought they would have by pushing them to the limit. Instead of breaking down even more and incurring injury, they kept getting stronger and stronger and I actually got to the point where a 10 mile run around the lake was as easy as a basic five mile run used to be. Let me tell you, that's a great feeling. Now, when when I have an easy day of just five miles, I almost feel like I'm cheating my body and not doing enough. Isn't that funny... who would have thought? Certainly not I. The other residual effect of logging a ton of miles and getting your legs stronger than you ever thought they could be is that those 18 to 20 milers don't seem quite as daunting as they used to be, especially when you have a day as nice as I had this past Saturday in Madison to work with. It really does make it all the more enjoyable. Again, who would have thought that? Again, certainly not I.

Saturday's workout: 18.1 miles > 2:22:23 > 7:40 pace

Sunday's workout: 5.5 miles > 43:49 > 7:58 pace

Miles last week: 51.7

This is Wisconsin... Wait a Minute and the Weather Will Change.

2009-03-12T19:22:00.003-05:00

People who know me know that I love Wisconsin, but boy, I tell you what, it sure can have some strange weather patterns. Just the other day I was writing how Wisconsin had turned into this tropical rain forest after a three or four day span of the wet stuff. Now, the past couple of days we've been hit with an arctic blast where the temps have dropped below zero with that ever so wonderful windchill returning. Yesterday was much worse, though, when I just did a quick 5 miler in the morning. Luckily with the route that I ran, the wind seemed to be primarily at my back. The only real mistake I made in running yesterday was that I ran in shorts and a running singlet... just kidding. I would have only done that if I had a death wish. Today's run, although still very much chilly out, was much more comfortable. The temp was still hovering around zero or a bit below, but it was much more tolerable today because the wind had died down considerably. Still, it took me a good mile or two to get into that comfort zone. Once I got my body temperature raised, it actually turned out to be a nice leisurely run around Lake Monona. I say leisurely because I certainly didn't blaze a trail today. Only 8:22 pace. Being that it was so cold out, I got bundled up pretty good and that always restricts your normal running movement. I really didn't care though. You have to deal with that in winter time. Besides, sometimes you just need to run for the sake of running and not worry about pace or splits... that was today's run in a nutshell. Just run and enjoy. Hopefully this Saturday, though, I can get in a good, quality long run. I'm hoping for around 15 to 18 miles. What's the weather supposed to be like, you ask? Around mid 40's. Could be shorts weather. Figures, huh? Rain. Cold. Comfortable. Yup, makes perfect sense. After all, this is Wisconsin... like I said, just wait a few minutes and the weather will change.

Today's workout: 11.5 miles > 1:36:07 > 8:22 pace

Wednesday's workout: 5.1 miles > 42:40 > 8:22 pace

Miles this week: 28.1

Is This Oregon or Wisconsin?

2009-03-10T20:25:00.002-05:00

I don't know what it is with Wisconsin lately but we sure have been getting a lot of rain the past several days. Instead of feeling like I'm living in the midwest, I feel like I'm in the northwest. Instead of feeling like I'm living in Madison, WI, I feel like I'm living in Portland, OR. It has been very rainy and very dreary, to say the least. But hey, at least it's not snow. The one good thing about the rain is that it has pretty much annihilated any snow remnants on the ground. Jack Frost is currently heading to the Dane County Airport wearing a rain slicker and hoping to catch a flight to Arctic Circle, or maybe even the Bahamas... it is spring break time you know. Despite the Translyvanian type weather this morning I was able to find a little pocket of time where the weather wasn't too bad. Yes it was foggy, overcast and a touch drizzly but the temps were somewhat comfortable and there wasn't much wind. A very tolerable morning for March to run around the lake. It was hard to get motivated to run this morning, though. I don't know if it was the gray weather or just being tired from the start of the work week yesterday, but I sure had a heck of a time prying my keester out of bed and putting on my running shoes. My bed sheets and comforter sure felt like lead weights because I had a heck of a time moving them off of me. Leaving the warm confines of my bedroom was more of a challenge than running the 11 miles that I would eventually do. I made it though. I slowly crept out of bed and begrudgingly put on my running gear. I say begrudgingly because that, sometimes, is a real chore too, especially when you still sleepy and your joints are still creaking from the previous nights slumber. After I accomplished that goal (and I do mean goal), I was out the door and into my running cadence. The body loosened up pretty quickly and soon I was concentrating on getting in a quality long run. Like I said earlier, despite the gloomy weather it was actually pretty comfortable out. The light mist and the cool temps felt good on my face and it kind of invigorated me for the hour and a half jaunt. I tell you, it never ceases to amaze me how good you can feel out running in the morning when you initially felt so tired and crappy rolling out of bed. It's a good feeling though and really jump starts the rest of the day.

Today's workout: 11.5 miles > 1:33:25 > 8:04 pace

Miles this week: 11.5

My Weekend Miles Included First Night Run of the Year

2009-03-09T19:06:00.004-05:00

Last Friday was a long day. Having to work at the running store in the morning for four hours and then the tv station for eight takes a lot out of you sometimes. That's why I normally try not to schedule my runs on that day. It's just an extra thing and I generally have to get up earlier to do it. Besides that, I was just coming off running three consecutive days. With working two jobs and putting 28.5 miles the previous three days, a day off from my legs hitting the pavement was needed on Friday. That is until I was on my break at the tv station and started to think about when I was going to get in my typical third run around the lake for the week. I was planning to do it on Saturday or Sunday but after seeing the forecast that our weatherman was predicting for the weekend, it didn't sound like I had much to choose from as far as getting in a quality long run in the morning hours. Both days called for very rainy weather with some added wind in there to make things even tougher. What to do, what to do? The thought then popped into my head about maybe getting in a run around the lake when I got home from work that night. Those who know me pretty well know that I occasionally love running outside at night during the summer months after work so as to avoid the sun and and the summer heat. That plan really worked well for me last year and because of that I really avoided some hot and oppressive mornings. Granted it's not summer, it's March. And yes, it's not even close to being hot out, but you know what, running in the rain can be even a bigger pain... especially when you are running long distances and your clothes soak up all the rainwater and your shoes are squishing like you are running on sponges instead. Let me tell you, that's not fun. Knowing that, I poked my head out the door on my break to check the weather and, lo and behold, it was perfect out. A very mild March night, temp around 40, no wind, clear skies and the moon shining brightly. A very ideal night to go for a run no matter what the season. Still, I really wasn't up for a run. I was pretty exhausted mentally and physical from the day and I just wanted to go home, watch a little tv and doze off. My bed was truly calling to me and that's what I wanted to put my body into after work, not a pair of running shoes. I knew that idea wouldn't win out though. With the crappy weekend weather forecasted and the ideal running conditions that night, I put on my running tights and laced up my shoes when I got home and headed out to run around Lake Monona at 11:15pm that night. Despite how tired I was, it didn't take me too long to feel better and get acclimated to the nice weather. After taking my first few steps and filling my lungs with cool March air, I was was ready to tackle the lake and get in a solid run. As I headed out I wondered what inane motorists, bicyclists or bar patrons would be heckling me as I rounded the lake. It's happened before, you know. I'm out enjoying a peaceful run around the lake, minding my own business and some academic wunderkind yells a few "colorful metaphors" at me and basically wants to know what the #@%! I am doing out at this time of night running. Sometimes, they are not even that creative and just lay on the horn and try to scare the hell out of me. Not the brightest bulbs in the box, are they? I honestly don't mind though. In fact, if they yell at me, I enjoy yelling back. It helps pass the time. Madison was on it's best behavior Friday night, though. Not one snide remark about how stupid I was for running at "this time of the night" and not one horn honk. Madison was pretty tame. Maybe it was the good weather that day that put everyone in a better mood... who knows. Whatever the reason I appreciated it and it made the run all the more enjoyable. Another nice surprise was how well I ran despite feeling like a zombie at work. That crisp March air did the trick and really reinvigorated my body, mind and spirit and I was able to circle the lake in an hour and twenty-six minutes. That's 7:47 pace for 11 miles. Guess I should think about running more often when I'm dead tired. Suffice it to say... I'm glad I went, even though I finished my run at 12:45am.

Saturday was a true day off from running. I had absolutely no desire to even run a mile what with the rainy weather and because... well, I just didn't want to. Sunday was a different story though. It was still very rainy out and a lot more windy. I was hoping that I wouldn't have to go to the health club to run on the treadmill but I just didn't feel like running four or five miles in that weather and getting completely soaked. So, I buckled down and headed off to the Princeton Club. It had been several weeks since I was there last and I'd be lying to you if I said I missed being there, because I didn't. I really don't care for running on treadmills and breathing in the stale air that the health club affords. I'm much rather run in the country and breath in that perfumey farm fresh scent that we mid-westerners call manure. I'd take that any day... okay, maybe that statement is a little too strong (like the odor) but it's still true. Despite my dislike for the treadmill, it was a much more viable option that day than running outside in the monsoon, and it was only for five miles. Surprisingly, the run turned out to be a nice, little workout for me. I hadn't been getting in much speedwork as of late and as the run kept progressing I kept ramping up the pace a bit. By the time I finished I had done the last mile in around 6:50 pace or so and felt good in doing so. The entire run on a whole was good... I averaged 7:33 pace for the entire run. A good way to end the week.

Friday's workout: 11.1 miles > 1:26:19 > 7:47 pace

Sunday's workout: 5.1 miles > 38:32 > 7:33 pace

Miles last week: 44.7

A Spring-like Day!

2009-03-05T19:03:00.003-06:00

Today was the day that many of us Wisconsinites were looking forward to... getting back to some normal and milder temperatures. This past winter was definitely a lot less harsh than the previous winter, but still, it's always nice to look forward to the days when it's not so cold, windy or snowy. Today it was not any of that. "Old Man Winter" was nowhere to be found. Probably out getting a tan somewhere or booking his spring break plans with his travel agent like everyone else. In any case, we were given a real nice day to get outside and it was definitely taken advantage of by me. For the second straight day I was able to wear shorts and it felt good. Yesterday I probably could have gotten away with my winter attire because it was a lot more chilly out, but today if I would have done that, I would have been way overdressed. As it was, I felt a little overdressed wearing shorts a long sleeve shirt and a wind jacket, but still I wasn't majorly overheated. Just a little warm at times. I'd take that anyday. Despite the idyllic March weather, I really didn't have an outstanding run. The first half was good as I was running around 7:45 pace or so. The second half was a different story. Most of the second half I had the wind in my face and my legs were just feeling a tad flat and achy. That's not a real surprise though, since I'm coming off a good 20 miler last Saturday and Tuesday and today were both 11.5 mile efforts. The 'ol tree trunks have been putting in some pretty decent miles as of late. Last week I put in a solid 52 miles and only ran five days. This week I'm headed for a little over 40. I figure my legs need a bit of a respite and today's run proved that. Again, it wasn't anything bad... just a little achy. As most runners will attest to, that will happen from time to time. That's why I look forward to my days off... and tomorrow is one of them.

Today's workout: 11.5 miles > 1:33:50 > 8:10 pace

Miles this week: 28.5

First 20 Miler of the Year in the Bag

2009-03-04T20:03:00.002-06:00

Well, I'm back at it again. After taking a nice, long sabbatical from writing since November I thought I would start things up again. I just needed a little bit of time away from my esoteric journal because sometimes I even get sick about talking about running. Hard to believe, huh? I know that probably seems highly unlikely to most people but it's true. Sometimes it seems like all I do is eat, sleep and drink running and because of that, I just needed to quell one aspect of it for a bit, and that one aspect was this blog. Don't worry... I still had plenty of running stuff to occupy me. I was still training hard (usually five times a week and over 40 miles) despite some crappy winter weather, still writing in my John Jerome yearly running log, and still working a day or two a week at Movin' Shoes, one of Madison's local running shops. You see... plenty to occupy and satisfy my running fix. Who needs a running blog, right? Well, despite enjoying the time away from the blog, I did miss writing an entry or two every once in awhile. After starting "The Road Scholar" up last May and keying in over 90 some entries, it did get a little habit forming. Still, I can't promise that it won't happen again where I take a little time away to recharge my battery. I think every writer needs that from time to time, whether professional or neophyte. It is good to be back though, and I know everybody out there in the running community was waiting for this moment with bated breath... yeah right. I'm sure most people could care less.

Well as I stated in the heading, last Saturday I got in my first 20 mile training run of the year in and it felt good to do something of that quality. The weather was tolerable for it too. That usually is my main concern no matter what season I am dealing with here in Wisconsin. Saturday was cold but definitely nothing unbearable or that made me cringe. The temp starting out was around 10 degrees and there was a pretty decent wind blowing out of the northwest. I really didn't want to layer up as much as I did that day but when it's that brisk out, you have to. Despite the cold temps, windy weather and the constricting clothing it was sunny out which helped matter greatly. It's funny... in my entries during the summer months I would always lament over how I hate sunny days because the sunshine would just drain me and overheat me during long runs... overcast days are so much more comfortable during the summer months. Winter it's the polar opposite... I would much rather have it sunny because that sun really warms you up on those chilly days. The shade just makes it all the much colder. So the sun shining out last Saturday was a real blessing and actually made the chilly morning quite comfortable. My route for the 20 miler was my usual one. Heading out from my apartment in Monona down to the Vilas Zoo area, around the arboretum loop and then down to the capitol. Because it's only March, the water fountains have yet to be turned on (and probably won't be on for a good month or longer) so I decided to stop at the Starbucks on the square for some agua. I was at 14 miles at that point in my run and I did need to get a little hydration in me as well as some carb gel. The Starbucks people are always nice to give me a good glass of ice water and it is always appreciated. Boy, did it taste good too. After a mini break I was back on my way for the remaining six miles that took me by the Willy St. neighborhood and Olbrich Park. The run was a good one... I really can't complain. Legs weren't achy and I ran a nice steady pace. Even ran a couple mile splits in the 7:30 range at the end. That's always a good sign.

Because the Boston Marathon didn't work out for me this year, I am planning to do the Green Bay Marathon this May 17th with my good friends Dave and Steve. Green Bay will always be sentimental for me because that is where I started my marathoning journey back in 2003. It was one heck of a learning experience and I have gained much marathoning knowledge since then. It's hard to believe that this May's marathon will be my 11th. There was a time that I didn't think I would be able to do one. I love proving myself wrong.

Again, it's good to be back.

Saturday's workout: 20.1 miles > 2:42:50

Miles last week: 52

Shorts Were a "No Go" Yesterday

2008-11-21T20:56:00.002-06:00

Yesterday it was nice to be able to run around the lake again after spending six days on the Westside. Like I said in my earlier blog postings, I enjoy the change of scenery and enjoy running the Camp Randall loop like I had been doing the past few days but it's always nice to be able to run "my home course" which is Lake Monona. With as many times as I've run it (probably well over a hundred times), you would think I would be sick of it but I'm not. It's one of the nicest loops there is. Of course, I'm a little biased in thinking that. Anyways, it was nice to be back on the east side, even despite the brisk weather. Initially, after waking up, I put on shorts thinking that I could run in them like I had the past few days. I was wrong. After stepping outside and having the chilly November wind hit my bare legs, I had second thoughts, turned right around and went back inside to put on long running pants. It was just to chilly, especially with the strong wind. If there wasn't such a harsh wind blowing, I probably would have persevered and stayed in shorts but that North wind was just too strong and chilly. It really made running towards the Monona Terrace tough... like running into a brick wall. I knew I would get a reprieve the second half of the run and I did. Those northerly wind gusts that were holding me back for the first five miles gave me a gentle push in the back the second half and it was a very welcome push. Like the past several runs, yesterdays pace wasn't a blistering one (7:51 avg.) but that was fine with me. I know my average pace per run is going to start to slow a bit with the imminent winter weather coming. It was just nice to get in a solid 11 miler around the lake again.

Yesterday's workout: 11.1 miles > 1:27:09 > 7:51 pace

Miles this week: 19.5

Good To Be Back Home Again

2008-11-19T20:25:00.003-06:00

Well, my umpteenth dog sitting stint this year with Ziggy is finally over. I was able to lie in the comfort of my own bed last night for the first time in six days. That is always a welcome feeling. I do have to say though, that the little shavetail was a lot better this time than the last time when I had to babysit him in September. This time, most nights, he would let me sleep pretty much throughout the night instead of getting up countless times to go out and do his business. That made things a lot easier and me a lot less cranky. Since yesterday was the final day at the 'ol Zigster's dog pad, I went for one final run down by Camp Randall Stadium and up the East/West bikepath. It was probably the chilliest day of the year yet. I think when I stepped outside it was something like °22 degrees. You know what though, I still ran in shorts. I didn't feel like putting on long running pants and despite the chilly weather it was actually pretty nice out. The sun was out shining and there wasn't too much of a wind chill. Despite wearing shorts, I still bundled up my upper body. Like I said the other day, I don't like being chilled in my upper torso... that is no fun at all. It was an enjoyable last run on the westside, though. I didn't set a blistering pace by any means (7:54), but it was still an enjoyable run nonetheless in that it was such a nice morning to take some clean, crisp air into the 'ol lungs. It was a good way to finish up dog sitting. Auf wiedersehen, Ziggy!

Yesterday's workout: 8.5 miles > 1:07:09 > 7:54 pace

Miles this week: 8.5

Weekend Miles in Shorts

2008-11-17T20:20:00.002-06:00

Just a short litte entry to let you know how my weekend miles went. It was brisk weather wise, that is for sure. Despite the cool, crisp weather I was still able to run in shorts both Saturday and Sunday. I know... you probably think I'm nuts... and I am. My legs, however really don't feel the effects of the cold weather. It's my upper body that I usually bundle up a bit. So despite wearing shorts, I did wear two shirts, a running jackets, hats and gloves and was pretty comfortable running like that. The highlight of my weekend miles was running down by Camp Randall Saturday morning as people were heading there and preparing to watch the Badgers battle the Gophers for "the axe." Big rivalry game and it was a good one to watch later that day. Anyways, as I was running down Breese Terrace that leads you by the Camp, a couple guys were playing catch with a football and one of them yelled out to me to ask if I'd like to receive one. I nodded in approval and he let one go... a lame duck... it bounced in front of me but I did catch it on the hop, though. Oh well, it was the thought that counted. I picked it up and off balance, threw a perfect spiral back to him. He was pretty impressed... so was I actually, since i was wearing gloves. It was fun though, and a nice way to break up the run. Badgers won by the way 35-32 to retain the Paul Bunyan Axe for the fifth straight year. Better luck next year "Golden Rodents."

Saturday's workout: 9.1 miles > 1:11:48 > 7:52 pace

Sunday's workout: 5.1 miles > 40:41 > 7:59 pace

Miles last week: 34.4

I Actually Got Some Sleep

2008-11-14T21:05:00.003-06:00

Well, my first two night of dogsitting for "Ziggy the Great" actually went pretty well. If you remember the last time I was over on the westside babysitting the Zigster, he had me up several times in the wee hours of the morning so he could wee wee himself. It wasn't very much fun and I was walking around like a zombie because of it. I was hopeful that this time wouldn't be a repeat occurrence and so far it hasn't been. I have been keeping him in the bedroom where I sleep so he isn't prone to wander around and slip in some extra drinks of water and so far it has been working. He really hasn't been getting me up in the middle of the night to do his best Niagara Falls impression... he's been pretty much sleeping thru the night which I greatly appreciate. Because of that I feel much more rested this time around but I still have a few days to go with him.

The good night of zzzz's I was afforded on Wednesday night allowed me to get in a pretty good run on Thursday morning. I also had a double bonus of being able to run in shorts because it was a pretty mild November morning. I really thought those days were done, but hey, I'll take 'em when I can get 'em. I did have to wear a wind jacket though, because it was pretty gusty out and my upper body does have a tendency chilled as we go deeper into the calendar year. Again, it was nice to be able to run the Camp Randall loop that I do when I put up stakes for a few days on the westside to watch Ziggy. It's a nice little loop that takes you down by the edge of campus and up a nice bike path that leads back to Midvale and Mineral Pt. Rd's. I wasn't setting too blistering of a pace on Thursday because of the windy conditions but I was still running nice and steady and didn't feel sluggish, which is always a good thing. I plan on doing the loop again tomorrow morning but tomorrow I don't think I will be wearing shorts. It sounds like it's going to be a pretty cold and raw day with some nice and gusty wind conditions. I better get used to it though, because I know there is definitely more days like that on the horizon. I just hope Ziggy will let me get another good night sleep;)

Thursday's workout: 9.1 miles > 1:10:47 > 7:45 pace

Miles this week: 20.2

A Better Day to Run

2008-11-11T21:33:00.002-06:00

After dealing with the cold, windy conditions of the weekend, today's weather offered a nice respite for my training run. I still had to bundle up a bit by putting on my long running pants, running jacket, hat and gloves, but the temp was much milder and the wind was not as severe. It was a nice change of pace from battling the wintry elements. The next few days could be a challenge, though. By the looks of things it looks like it could be a little rainy with some snow mixed. Hopefully I'll be able to find a break in the weather where I can get in a quality run. I will be doing my running on the westside again, though. Yep, you guessed it... more dogsitting for Ziggy. His owners are headed to Las Vegas tomorrow for six days to do a little gambling. Should be a blast. I'll have to remember to bring some tranquilizers... for me and for the dog;)

Today's workout: 11.1 miles > 1:26:22 > 7:45 pace

Miles this week: 11.1

What Kind of Winter Lies Ahead?

2008-11-10T22:41:00.005-06:00

I was thinking this past weekend when I was out for my daily runs that if I were a new runner trying to get a head start on my New Years Resolutions, I might have just said "forget it" and stayed inside to drink hot cocoa and eat oreos. Saturday and Sunday were pretty raw days to be outside getting in some miles. They were both very cold and windy days and my winter running gear got an early test. I knew the weather was going to take a turn for the worse sooner or later but I was really hoping that it would be later rather than sooner. I survived though. It certainly is nothing new to me. Actually, if you put things in perspective, as cold and windy as this past weekend was, it was really like running in Tahiti in comparison to what me and the hardcore runners in Madison had to deal with last year. That was one harsh winter... one that I would rather not relive. The weatherman at the tv station I work at assured me that it should be a lot gentler this coming winter. He made the early prediction of just a paltry 48.2 inches of snow for the upcoming season. I'll take that in a heartbeat. I know the Farmer's Almanac is predicting a lot more snowflakes for the upcoming winter, but our venerable meteorologist says the heck with that. Why? Well, I'll just let you read about it in his station blog and then you can decide for yourself. As for me, I'm holding out hope that David is right. Last year he predicted around 68 inches and we ended up with over 100. Not too close, right? Well, anyone can have an off year. That must just mean that he's due this time around. If he's not... well, lets just say that he be make snow angels face down in the snow;)

Saturday's workout: 11.1 miles > 1:25:16 > 7:41 pace

Sunday's workout: 6.1 miles > 47:52 > 7:51 pace

Miles last week: 40.4

Oh, What New Shoes Can Do!

2008-11-06T20:21:00.002-06:00

My shoes were getting flat. Tuesday's election day run was proof of that. During that 12 miler, my knees were a little more achy and my right achilles started to get a little twinge to it... sometimes a telling sign that it's time for a new pair. My first pair of Saucony's served me well, though. I decided to give them a try at the beginning of August after years of being loyal to New Balance, and after putting in close to 500 miles on them, they are pretty much on their "last legs." A new pair was definitely in order. So, on my way to work yesterday, I decided to stop off at Movin' Shoes and pick up a new pair. Let me tell you, there is nothing like getting a new pair of running shoes. They are so nice and bright and clean, and just like when you get a new car, they have that "new shoe smell" to them. That doesn't last long though. As most runners will attest to, as well as their family and friends, the cleanliness and the nice smell go away very quickly. After picking them up yesterday afternoon, I was looking forward to getting out on the road this morning to give them their first "test drive." The morning didn't look too promising, though. When I woke up, it was pretty rainy and very windy. Oh well. I was at least hopeful of getting in a good five or six miles on the new treads. I checked the radar and was optimistic that there was a little break in the weather where I could get in my run. I waited a little longer and finally the rain had subsided a bit to a light mist. The wind was a different story. It was still pretty windy. I didn't care though. I just wanted to get out there and get in a run with my new shoes. From the very first stride I took in my run today I could feel what a difference wearing fresh shoes made. It was like putting springs on my feet and running on clouds. I could feel the support and cushion for my feet making my legs spring to life and giving me that extra boost. After having run thousands of miles in my lifetime, it's always a welcome treat. Because my feet and legs were feeling so good, I didn't want to cheat myself by just running a basic five miler. Even though the skies were looking somewhat ominous and I didn't know what the impending weather held, I decided to risk it and run around the lake anyway. The first half of the run was great. I had news shoes and gusty wind at my back. I was flying. The second half was a different story. It was a little more challenging at times because that wind that was my back was now in my face. I did vary my route a bit so that I had trees and houses blocking it at times, but once I got to Olbrich Park, there was nothing there to protect and barricade me from the wind. That was ok, though. The new shoes were still providing me with that nice, new springiness to my step. I even finished up strong by running the last mile in 6:43. Not bad for the 11th mile with the wind in your face. New shoes... you gotta love 'em.

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

Miles this week: 23.2

Voting on the Run

2008-11-04T14:46:00.004-06:00

Well, this morning I decided to kill two birds with one stone. I wanted to get in a decent long run especially with the impending long night ahead for me at the tv station with election coverage. A good long run before an expected busy night at work always helps me to stay focused and relaxed and helps me to get whatever worries and frustrations I have in me... out. Since today is the much anticipated election day where we the citizens of the United States have the wonderful right to choose a new president for the next four years, I thought I would exercise twice... exercise to stay fit and in shape, and then exercise my right to vote and then have a fit, depending on who wins;) So with that, I threw on my running garb, stowed my drivers license in my shorts pocket for proof of residence, and headed out for a run around the lake. The morning was an extremely mild one considering that it is now November 4th. The sun was out shining brightly and it was fairly cool but not as much as it has been the last week or so. As I was out running you could definitely tell there was a buzz in the air... a lot more foot traffic, bicycle traffic and traffic in general, all I'm assuming, heading to their respective polling places to vote. The lake route is always an enjoyable route to run but today it was even more enjoyable with the anticipation that at the end of the run I would be casting my ballot like millions of other voters in this country with the hope that you will be helping, in some small way, to shape the great foundation of these United States. It really is a pretty awesome thing once you sit and think about it. I was also happy in the fact knowing that the end of this day marks the end of all those "wonderful" political ads that we've been accustomed to seeing (and tuning out) over the past several months. That, in and of itself, is a reason to rejoice. I finished up my 12 mile run by the Monona Community Center, the polling station where I vote. After cooling down a bit, I headed inside to do my civic duty. I had come at a good time. It was mid-morning and the lines were very short. I was able to walk right in, give them my name and address, get my ballot and vote. I was in and out of there in probably five minutes. Actually, the reason it was so fast for me is that the people inside conducted another vote... they all voted to get me in and out of there as fast as they could since I was all sweaty from my run and not smelling the greatest. That was my plan all along... you've got to love America. I should have been a politician... but they're dirty and stink for other reasons.;) Get out there and VOTE!

Today's workout: 12.1 > 1:34:39 > 7:45 pace

Miles this week: 12.1

Miles last week: 37.7

That Time of Year... Again

2008-10-30T19:24:00.003-05:00

For whatever reason, I sometimes get much more thirsty when I'm out for a long run in the Fall and Winter as opposed to the Summer. I don't know whether it's the crisper, more dry air of those seasons that drys out my mouth or what, but sometimes during my long runs during those months I get a little parched and need to wet my whistle. Today was one of those days. It was very brisk and breezy out and as I was nearing the seven mile point in the run I decided that when I came upon the next water fountain I was going to take a bit of a respite and stop for a cool drink. I usually don't take pit stops on my runs around Lake Monona but today I was really looking forward to it... so I stopped... pushed the water fountain button and out came... nothin'. My wonderful friends at Madison Water Dept. had already turned off the water to the bubblers for the season. Terrific. The first snow of the season hasn't even flown yet here in Madison and they've already shut down the fountains. I know it's been a little chillier as of late, but c'mon... is it really chilly enough that it's going to freeze up the pipes already? We're not living in the Arctic Circle. After mumbling a few things to myself and shaking my head, I continued on. The Water Fountain Season comes and goes way to fast. Now I have to wait until the end of April or the start of May to have that convenience once again. I guess I'll have to make other plans. I'm not going back to carrying a water bottle either. It's annoying and it usually freezes anyway. Hmmm... there are a lot of bars along my running route. I have never been much for bar hopping, but that could work;)

Today's workout: 11.2 miles > 1:23:55 > 7:30 pace

Miles this week: 22.4

A Brisk Run Around the Lake

2008-10-28T22:43:00.002-05:00

After taking a nice day off from running yesterday after my 15k on Sunday, I was back out on the road this morning. I was really deliberating whether I wanted to do just a quick run or get in a quality run around the lake. After sticking my head out the door to get a gauge on the weather conditions I decided it was just to nice a Fall day not to run longer. Winter will be coming soon and you have to take advantage of the nice days while they are still here. It was a bit chilly this morning so I opted not to wear shorts and instead went with the longer running pants. I might have been a little overdressed but it didn't affect me too much because the wind coming out of the north kept me comfortably cool. My legs felt surprisingly good this morning despite having raced just a couple days ago. I thought they might be a little shot but they felt pretty strong. Despite feeling good, I'm still going to err on the side of caution and continue to run every other day for awhile longer. As I said yesterday, there are no races on the horizon and it's nice to be able to give my legs a little extra rest by treating them to a few bonus days off here and there... after all, they've earned it. I'll be back at it on Thursday, though.

Today's workout: 11.2 miles > 1:25:16 > 7:37 pace

Miles this week: 11.2

Last Race of the Year?... Possibly. A New P.R... Definitely.

2008-10-27T19:05:00.005-05:00

When I got up Sunday morning and stepped out the door, I wasn't too excited to be running in a race that morning. It was WINDY... and when I say WINDY, I mean EXTREMELY WINDY. I wanted to turn right around and crawl back into bed. I didn't want to deal with what felt like gale force winds that day. It was going to be hard enough running a 15k race two weeks after running the best marathon of my life... I mean, heck... who knew if my legs had fully recovered from that hard effort of October 11th? Well, we would soon find out. I told myself to suck it up and give it a go. I have been in Madison for over 14 years, but this was the first time I had ever participated in the UW Fall 15k. I had always wanted to do it, but the timing just never worked out. The last time I had done a 15k was two years ago in Milwaukee, and like then, I was two weeks removed from running a marathon. Back then, I had a pretty decent effort by running the 9.3 mile course in a little and hour and nine minutes. Not bad for coming off a marathon... in fact I remember being extremely satisfied for being able to average around 7:30 per mile that day, also in windy conditions. My only other 15k prior to that was back in 2002 when I ran that same Milwaukee course and probably averaged around 7:15 to 7:30 per mile for the race. One thing I knew Sunday though, was that even though I had basically taken it easy since the my marathon of October 11th, I knew I was still in infinitely better shape than those previous two times and that I had a good chance of getting my 7th PR of the year in seven different races. The wind was going to make it difficult, though. Not knowing the course layout, I was ever hopeful that the wind would be at my back a good portion of the time. The race started pretty much right at 9am and the wind had picked up even more since I had left my apartment. After the horn sounded, I was off in my orange racing shoes in my 10th road race of the year. The wind was somewhat in my face at the start but I honestly didn't feel it. I was too busy trying to gauge how my legs felt those first few hundred yards, and honestly, they felt pretty darn good. I was able get into a nice rhythm and set my body on cruise control pretty much right away. I hit the first mile mark at around 6:22 and felt very strong in doing it. Again, I was extremely pleased with how my legs felt, especially given the windy condtions. I hit the 5k mark at a little over 20 minutes and was still feeling pretty good. My pace had slowed a touch but that was ok... I knew it would a little bit because I had gone out fairly hard at the beginning. When I hit the 10k point in the course, I knew I was on pace for an extremely good time, well below my previous two 15k races. At the 10k mark, I came through at roughly 40 minutes and 30 seconds for a 6:31 pace average. I just had to hold on for another 3.1 miles. The next mile went pretty quickly. A couple of Movin' Shoes employees who I work with passed me around the 10k mark and I worked off them for the next mile or so which really payed some dividends. My 7th mile split was the fastest of the day for me at 6:12. After that, I started to fade just a touch with having to deal with the wind, a couple hills, and just generally feeling a bit tired. I didn't crash and burn, though. I finished up pretty strong and came across the line with a new PR of 1:00:45 and averaging 6:31 per mile. I was pretty proud of myself, to say the least, with having to deal with the wind and just being two weeks removed from a marathon. I really couldn't have hoped for anything better. I also had my third top 20 finish in a row by placing 17th out of 202 runners. It was a good way to end what will possibly be my last road race of the year. I won't say that for sure but with the road racing schedule in Wisconsin dwindling because of the colder weather coming, there really isn't much out there that peaks my interest. We'll see, though. Something might come up. I'll never say never. If it doesn't happen though, what a way to end my racing for 2008... my 7th PR in seven different race distances. Don't know if I'll ever top that one... I'll always try, though.

MY SPLITS FOR THE RACE

Mile 1 - 6:22
Mile 2 - 6:32
Mile 3 - 6:34
Mile 4 - 6:48
Mile 5 - 6:36
Mile 6 - 6:36
Mile 7 - 6:12
Mile 8 - 6:45
Mile 9 - 6:35
Mile 9.3 - 1:00:45

Yesterday's race: 15k > 1:00:45 > 6:31 pace

Miles last week: 29.3

Brisk Day, Brisk Run

2008-10-23T19:48:00.002-05:00

After taking a day off yesterday, I was back out on the road today to get in a little run with a little speedwork sprinkled in. Since I am planning on doing the UW Fall 15K on Sunday morning, I wanted to get my legs used to turning over at a quicker pace. It was a typical Fall morning with cool temps and fairly breezy. I just started off by running a couple of miles easy and then threw in some 30 second to one minute pickups where I run at my normal 10k race pace, followed by a couple minutes of easy running. It's a nice little workout. I did something similar prior to running Whistlestop a couple weeks ago. It really gets your heart pumpin' a bit and gets your legs used to that quicker pace you will be doing in a race. I did a total of about six pickups sandwiched in the middle of a nice five mile run and I felt pretty good doing them, too. Despite racing fairly soon after doing a marathon (two weeks), I feel like my legs should hold up pretty good. This most likely will be my last road race of the year so I want to make it a good one. We'll see...

Today's workout: 5.1 miles > 37:42 > 7:24 pace

Miles this week: 16.2

The Evil Pumpkin

2008-10-21T20:01:00.005-05:00

Today was an ideal morning to give my first long run since the marathon a try. It was an extremely cool and crisp sunny morning and there was a very light breeze blowing. Pretty much perfect conditons for me. After having two successful five mile runs over the weekend with days off in between, I was getting a little antsy to try something a little more substantial. My legs have been feeling good so why not give it a try... that and the fact that I was feeling a little guilty for eating a bunch of candy at work yesterday. One of our audio engineers at the tv station by the name of Pete has a tradition where a couple weeks prior to Halloween, he brings in an orange plastic pumpkin filled with candy, and he keeps refilling it every time it gets low. It's a very "evil pumpkin". It beckons your name as you walk by it, pleading with you just to take a piece of candy or two. I most certainly don't have as much restraint as I did last year. Last year at this time, I was in the middle of my "denial diet" where I swore off candy, ice cream, and any and all in between snacks in order to lose some excess weight. I really had no trouble last year warding off the pleas of the "evil pumpkin," and before I knew it, Halloween had come and gone without me giving in. This year is much different, though. I'm in great shape and don't have anymore weight to lose, so as I told Pete the engineer, I'm making up for last year... and boy am I making up. I must have really pissed that pumpkin off from last year with my "Just Say NO" attitude because this year the jolly 'ol jack-o-lantern is constantly tempting me with sugar fixes, and this time I'm not saying no. No wonder that stupid pumpkin is always smiling. The bad part is he'll be smiling for quite some time since there are still 10 days left til Halloween. I guess I'll have to practice temperance. With that, this mornings 11 mile jaunt was just the thing I needed... a little penance for all the sugary treats I ate yesterday. On the good side, maybe all that sugar gave me a little boost this morning because my legs were feeling good. For only doing a marathon a little over a week ago, my legs felt pretty fresh and fluid. I circled Lake Monona in around an hour and twenty-four minutes and thus felt very optimistic and confident that I should be able to run a nice race in Sunday's upcoming Fall 15k. Perhaps another PR?... who knows. Maybe I'll bring the "evil pumpkin" with me for some added motivation... nah, he can stay right where he's at. I won't need any candy on Sunday. I did have some more today, though... big surprise, huh?

Today's workout: 11.1 miles > 1:24:14 > 7:35 pace

Miles this week: 11.1

Taking a Victory Lap

2008-10-20T19:26:00.003-05:00

The goal after the marathon was to take a full week off with no running. It didn't happen. I knew it probably wouldn't, either. I did give myself a good five days off, though, before I started feeling like I was getting a little too lazy. Let's face it, I was getting way to comfortable sleeping in til 9 or 10 am and I needed to get some exercise. Because of that, I decided to go for my first little run, or as my good friend Dave Dexheimer calls it, "a victory lap," last Friday. How did it go? It was five miles and pretty typical of a first run, post-marathon. Very slow and somewhat achy. Still, it felt nice. Nice to get outside in the cool, Fall weather and breath in some fresh air. Nice to stretch the legs out and get the aorta pumping. Nice to feel like I was doing something worthwhile. It was a nice "victory lap" in that it allowed me to reflect on the hard work I put in leading up to The Whistlestop and how that hard work translated into one of my all time best performances. It's fun to savor those memories in your first run back. My friend Dave is right, you have to take those "victory laps."

My second run last week was on Sunday morning. It was also a five miler and this time my legs felt like they had a little more pep. Where Friday I just ran a conservative 8 minute pace, Sunday I was back to doing a comfortable 7:37 pace with no real achiness in the legs. Tomorrow I am looking forward to doing my first run around Lake Monona since October 5th. It's supposed to be one of the best days of the week tomorrow weatherwise, and I want to take advantage of it. Plus I just want to see how my legs will react to a longer run, especially since I am planning to do a 15k race this coming Sunday here in Madison. I know it's probably a little crazy to be racing so soon after running a hard marathon, but I'm just not quite ready to acquiesce and put away my racing shoes for the year. Plus, I have always kind of liked the 15k distance... not too long, not too short. And it will also be nice to race again in this beautiful October weather we've been having. Snow and cold will most likely be coming soon which makes it a lot tougher to race. Mine as well enjoy it while I have the opportunity, right?

Friday's workout: 5.1 miles > 40:42 > 7:59 pace

Sunday's workout: 5.1 miles > 35:50 > 7:37 pace

Miles last week: 10.2

Third Times a Charm... I DID IT!!!

2008-10-17T19:49:00.009-05:00

Last Saturday's marathon set up to be a perfect day to run... and I needed it to be. After enduring two heartbreaking marathons earlier this year where I just missed my 3:15 Boston Marathon qualifier by running a 3:17:45 in Napa Valley in March and 3:17:19 at Grandma's in June, I needed things to go right for me last Saturday morning in Ashland, WI for The Whistlestop Marathon, and they did. The weather couldn't have been any better if you would have ordered it. The Whistlestop is not your typical marathon in a couple of ways. First, it has a fairly late start time of 9am. Most marathon nowadays start fairly early, 7 or 8am, to beat the heat of the usual days. Up in Ashland, you generally don't have to worry about that since the race is in October and the area borders Lake Superior. It usually makes for some pretty cool temps at race time, as was the case last Saturday with a starting temp of 50°. That's perfect in my book. The other unique thing about The Whistlestop is that it's a point to point course, 24 miles of which are on an old, converted railroad track now made up of packed gravel and limstone. It's a pretty forgiving running surface and really gives your knees and joints a break from running on concrete and asphalt that you usually have to endure in most races. The tough part about running on that type surface up there is that there are inconsistancies in the footing. You might go from running on fairly big gravel pebbles, to soft, silty dirt, to ruts in the path caused ATV use, to a nicely packed surface. It sometimes makes it hard to get into a nice running rhythm when you are often darting side to side to find the best footing. It's a bit of a challenge but well worth it when you get to see the amazing Fall color display that the course provides. Wisconsin is known for having some of the most amazing Fall colors around, but I would have to say this is one of the best areas the Badger State has to offer. It's spectacular and you get to see mile after mile of it as the northwood trees line the whole course. The other nice thing about those trees is they give you optimum shade coverage if the sun is out like it was last Saturday.

After the singing of God Bless America, the race was underway. As I stated last week in my blog, my goal for the race was to start out fairly conservatively by running between 7:20 and 7:25 pace for the first half of the race and then build from there. That strategy was pretty much thrown out the window after the gun sounded. I didn't start out guns ablazin', like there was no tomorrow, but I still had a pretty quick first mile at 7:00 minutes even. It wasn't anything super fast but it was still 20 to 25 seconds faster than I wanted to be. I tried to calm myself down a bit and telling myself in essence to "ease up a bit" and "relax" and although I slowed somewhat I was still knocking off miles between 7:04 and 7:10 per mile. I really couldn't help it, though. The cool, crisp weather of the northwoods was just way too invigorating and my legs were feeling way too good that I just wanted to throw all caution into the wind and see what I could do for the day, so that's exactly what I did. Even though there were well over 700 marathoners entered in the race, I was pretty much on my own during much of the race. The race spreads out pretty quickly but the nice thing is that there are usually plenty of runners in sight to keep pace with and to reel in and pick off here and there. At the halfway point I was still feeling exceptionally good and my time reflected that. Thru 13.1 miles I was at a little over 1:33 and on pace to run a 3:06 marathon. Again, 3:15 was my Boston Qualifier so I was well ahead of that. The question was could I keep up that unrelenting pace. The answer was an emphatic yes. The next ten mile splits were all between 6:51 and 7:09 pace, five of which were under 7:00 minute pace, and the scary part was that I felt good doing it. I wasn't struggling to hang on or just looking for a solid finish... I was laying waste to this course, which only three years earlier, pushed me around a bit and caused me to finish in 3:23:06. Last Saturday, I was the one who felt like I was doing the pushing. After a good 24 miles or so my feet finally hit pavement. It was a welcome feeling, too. No more darting from one side to the other to find the best place to put my feet down. I was tiring a bit at this point so it was nice to just be able to run on a flat, smooth surface and just try to get in a nice running rhythm to knock of the last mile and a half or so. It also helped that the town people were there to encourage me on and tell me to finish up strong. One lady even yelled out to me and let it be know that I was in the top 20 for marathoners. I was pretty tired by that time so all I could say was, "Really?" As I would later find out, it was true. The main thing was my time. Where was I going to finish timewise? After a few more minutes and rounding a few more corners, I soon found out. 3:06:01. That's what I crossed the finish line at... 3:06:01. Not only did I decimate the Boston qualifying time by nine minutes, I also broke my personal best time from the 2003 Quad Cities Marathon by 51 seconds. I was dumbfounded to say the least. I honestly didn't know if I would ever get back to running a marathon time of that caliber again. The hard work paid of the last year paid off, though. The disappointment of narrowly missing my goal times at Napa Valley and Grandma's motivated me more. This time I did it, and did it soundly and with ease. The lady who yelled out to me was right, too. I did finish in the top 20... 20th out of 754 runners to be exact. By far, the highest I ever finished. It was quite a day. After retrieving my duffel bag and putting on some dry clothes I gave my mom and brother Pete a call. It was hard to tell them how the race went without choking back a few tears... I was just that happy. That's what a marathon does... it can really bring out a deluge of emotions. Those who have run them know what I'm talking about and for those who haven't, I'm sure you can imagine.

I'm a little sad that this is most likely the end of my marathoning for the year. Part of me would really love to do one more sometime in December but I think that might be pushing it a bit. I've really caught the bug, though. Number 10 is in the books and I'm looking forward to number 11. Maybe it will be Boston in April, maybe it will be Ft. Collins, CO in May... who knows. All I know is that I'm looking forward to that next one, looking forward to the training, and maybe even shooting towards running under the three hour time barrier... wouldn't that be something. I think I can do it, though. We'll see what next year brings.

A quick sidenote: I wanted to say congratualtions to my two running buddies who went up with me to Ashland and also ran The Whistlestop. My good friend Dave Dexheimer completed the 24th marathon of his career, finishing 212th overall with a time of 3:44:11, and my other friend Steve Chavala completed his very first marathon, finishing 233rd with a time of 3:47:34. I'm really proud of you both.

MY SPLITS FOR THE RACE

Mile 1 - 7:00
Mile 2 - 7:04
Mile 3 - 7:07
Mile 4 - 7:09
Mile 5 - 7:10
Mile 6 - 7:10
Mile 7 - 7:06
Mile 8 - 7:05
Mile 9 - 7:04
Mile 10 - 7:00
Mile 11 - 6:58
Mile 12 - 6:59
Mile 13 - 7:02 - 1:32:14
Mile 14 - 6:51
Mile 15 - 6:54
Mile 16 - 7:06
Mile 17 - 7:04
Mile 18 - 7:04
Mile 19 - 6:56
Mile 20 - 6:54 - 2:21:28
Mile 21 - 6:57
Mile 22 - 7:01
Mile 23 - 7:09
Mile 24 - 7:25
Mile 25 - 7:18
Mile 26 - 7:28 - 3:04:48
Mile 26.2 - 3:06:01

Saturday's race: 26.2 miles > 3:06:01 > 7:05 pace

Miles last week: 42

One Final Run and a Guarantee

2008-10-09T18:58:00.004-05:00

Well, this is it... one final tune up run before the big day on Saturday morning. One final run to get my legs churning, heart pumping, and get a good sweat broken. One final run to think about race strategy and how I'm going to attack the opening miles as compared to the finishing miles. One final run before what looks like my last marathon of the year. In retrospect, I had two clear main objectives when the new year started. The first one was to run three marathons in the calendar year so that I could get to an even ten for my career... I will be doing that. The second objective was to requalify for Boston in one of the three... I have yet to do that, just missing the standard in the previous two races by a couple minutes each. This weekends event should be a much different result, though. This should be the one. I'm feeling very confident in that all the training that I've put in this past year, over 1,600 miles worth of it, is pointing me toward a rapturous end result, one that I've been shooting for since the first of the year. As I've said in past races, especially the marathon distance, there are absolutely no guarantees on how you will do because it is such a tough and grueling race, mentally and physically... especially the last six of the 26 miles. I still stick by that. However, I would like to amend it just a bit. There are no guarantees, save for one. That I will dig down and battle and try my best to get out all the God-given ability I have on Saturday morning... to make myself proud and the people who know me best proud. That, my friends, is a guarantee!

Today's workout: 5.6 miles > 43:22 > 7:45 pace

Miles this week: 13.7

A Run With Some Pick-ups

2008-10-07T18:52:00.002-05:00

After taking yesterday off to recoop from running four days in a row, ending with Sunday's 12 miler, I was back out on the road this morning to get in a decent little run. I didn't want to run 10 miles and I definitely wanted to run more than five, so I compromised and did eight. It wasn't a normal eight, though. No, I decided to put that Running Times article I talked about in yesterdays blog to use again. The writer in it stated that four to five days prior to your marathon you should do a run between six to eight miles and throw a series of pick-ups in to get a touch of speed work in. These pick-ups should be around 30 seconds in length and be at around your 10k race pace, which for me is around 6:15 per mile. The pick-ups should be followed by a good two to three minutes of easy running. I hadn't done a workout like that in awhile so it sounded like fun to me. After running easy for my opening two miles, I dropped the hammer and kicked up my speed to 10k pace for my first series of pick-ups. It felt a little strange at first, but after my heart, lungs and legs adjusted, I felt fine, feeling very fluid and somewhat relaxed. It really is amazing to see that after you do those 30 second short interval bursts and then you slow it down to what almost seems like a jog, how your overall pace still remains pretty fast. After slowing down after doing the pick-ups, my pace usually leveled off somewhere between 7:10 and 7:15 pace, and remarkably, it really did feel like I was jogging. In total, I did about seven of these quick hitters with some easy running in between, and actually finished up the eight mile run averaging around 7:28 pace. It really was a nice little workout that wasn't too hard, but at the same time got my heart pumping in spots and allowed my legs to really stretch out a bit. The cool, overcast Fall weather made it all the more enjoyable to run as well. I felt very gratified after finishing the workout, and like after Sunday's long run, I feel all the more confident going into Saturday morning's race.

Today's workout: 8.1 miles > 1:00:30 > 7:28 pace

Miles this week: 8.1

The Start of Marathon Week

2008-10-06T19:39:00.003-05:00

Well, this is it... the start of marathon week. And how did I start it? By taking a day off from running. It was much needed since I had run the last four days in a row. I know, I know... I was supposed to take Saturday off, but as I said I would, I changed my mind a couple hundred times in the course of the night and decided a little three mile run wouldn't hurt me. It was a nice, crisp Saturday morning too, so I decided that before heading to work at Movin' Shoes I would just get in a little jaunt. I also would have felt a little guilty if I had only gotten in four days of running last week instead of five. For good or bad, I'm just used to my workout regimens. It's also called being stubborn;)

Sunday morning was no little three mile run. It was my last real long run leading up to the marathon next Saturday. I honestly didn't think I would get up early to get it in since I had gotten home late the night before from going to the Wisconsin/Ohio St football game where the good 'ol Badgers blew the game in the last six minutes or so. Ah, what the heck. I honestly forgot about it pretty much after the game was over with. I'm not going to waste my time brooding about the plight of the Badgers anymore. It serves no purpose and I have more fruitful things to think about... like getting myself qualified for Boston again. I can't control what the Badgers do but I sure as heck can control how I race next Saturday. Then again... it's a marathon... and as I've said in the past, marathons are a strange mistress... they can humble you in an instant. I guess I better watch what I say then. Aw, the heck with that too... I'm going into that race feeling just as confident as I did when I ran Grandma's Marathon in Duluth back in June. And why shouldn't I be confident. I've trained just as hard as I could have possibly trained, I had one heck of a half-marathon result just a little over a week ago, and I'm feeling pretty well rested. You can't beat that, right? I sure hope so. Yesterday's long run was also a nice confidence booster leading up to this Saturday's race. Like I said, yesterday was my last significant long run before the marathon so I wanted to make sure it was one of quality. It was. Once I got up and out the door, I was greeted by overcast skies and cool temps. I actually thought it might rain during the run but the rains actually held off til I was done. Now even though I wanted yesterday's run to be a quality one, I didn't want to go out guns ablazin'... that would have been stupid. No, I wanted to leave a little left in the tank, so I put into use something I had just read Saturday in The Running Times magazine about tapering before your marathon. The writer, whose name I forget, said that seven days out from your marathon you should get in a 12 mile run where you run the first six miles easy and then the last six miles at your goal race pace. Sounded like a good strategy, why not give it a try. I actually adjusted it a bit though, by doing the first five miles easy and the last seven at goal pace, but that's ok... I don't think it will hurt me. I was feeling a little antsy and wanted to pick up the pace a bit earlier. I'm such a go-getter, aren't I? I know... temperance. Anyways, it was a good workout. I did the first five miles between 7:35 and 7:45 pace and then ran the last seven miles in 7:26, 7:11, 7:22, 7:23, 7:22, 7:25 and 7:20. Goal pace for me is between 7:20 and 7:25 so I was pretty much right on the button with those splits. I'm pretty sure I can even go a little faster, but the plan is to be a little conservative on race day for the first 13 to 16 miles and then gradually try to pick it up from there. We'll just have to wait and see how the day shakes out. The bottom line is I know I can do it... I believe I can do it... so why not just do it.

Sunday's workout: 12.1 miles > 1:31:38 > 7:33 pace

Miles last week: 36.5

Overdressed a Bit

2008-10-03T19:12:00.004-05:00

After yesterday's successful run, I wanted to head out this morning early to get in a litte run to see how my right calf would respond to running in consecutive days. It felt good yesterday so I thought two days in a row might be a good litmus test to see where it's at and how it feels. The morning was a brisk one... really brisk. Brisk enough for me to wear long running pants and a running jacket. It was probably a little overkill because once I got going and my heart started pumping, I got a little warm and decided I should have just worn shorts and a couple shirts. Live and learn. I always do that a couple times a year... feel the sharp chill in the air, get a little too bundled up, and then bake as if you were running in a parka in the Bahamas. It's that overdressing syndrome. It's not the most enjoyable. Despite that, it was a pretty enjoyable run. Although I didn't run that fast, it was a beautiful morning out to breath in some crisp, fall air and get in an easy five mile run. The best part though, was that my right calf didn't cause me any discomfort, so it seems as though it's on the mend. Even though I really don't want to take a third day off this week tomorrow, I most likely will. I'm planning on doing my last big long run before the marathon on Sunday morning, and thought I'd give myself Saturday off just to rest up a bit. Of course, I say that know... I may change my mind a couple hundred times before morning comes. Nothing like being decisive;)

Today's workout: 5.1 miles > 41:08 > 8:04 pace

Miles this week: 21.3

No More Babying... Time To Really Run

2008-10-02T19:15:00.003-05:00

After my successful race last Saturday, I woke up on Sunday morning to get a post race run in. Just an easy five miler to get the kinks out. The run itself went fine. I think I averaged close to 7:45 pace which is pretty darn good after a hard effort like I had with the day before's race. During the run though, I noticed that my right calf had a little twinge to it and was a little tight. Nothing major, just probably a little delayed onset muscle soreness. With that, I decided to take Monday off to rest it, ice it, stretch it, and massage it in the hopes that the tightness would dissipate a bit. Tuesday morning came and I decided to give it a go. Nothing long, just a quick little five miler again. The run started off just fine, but as the run progressed, I could feel that little twinge of tightness occurring once more. Again, it was nothing major or painful, just a little tightness. Another day of rest followed with some more ice, light stretching, ibuprofen and massage. That brings us to today. A day where in essence I said, "No more babying it... Time to put the calf through some real paces and see what happens." By that I mean a good 11 mile run. It was a beautiful fall day to run, too... really crisp and brisk and a little breezy. I even wore a couple of shirt layers because it was so cool. Like Tuesday's run, everything started out just fine. No twinges of pain or nothing. As I got into the fourth and fifth miles I could feel a little tightness but it was nothing that was going to slow me down. I was working on a solid training run and really wanted to finish up strong. Once I had reached the eight mile mark, I felt I was in pretty good shape as far as the calf went. No real discomfort, just a little tightness, no better no worse... just fine with me. Despite taking a couple extra days of rest this week, I really turned out a good run today. The cool temps really reinvigorated me, and because of that, I got in a quality 11 miler at 7:27 pace. I'll take that any day of the week, sore calf or not.

Today's workout: 11.1 miles > 1:22:43 > 7:27 pace

Miles this week: 16.2

Ach, Du Lieber! It's Oktoberfest!

2008-10-01T19:30:00.003-05:00

I know, I know... I said I would write over the weekend on how my Oktoberfest race in La Crosse went, but after the race, I was just enjoying relaxing at my parents farm and really didn't feel like writing. The race went great, though. I didn't necessarily expect a great result especially since I had a two hour drive after work on Friday night, didn't get home until 1am, tossed and turned in bed for four hours and then was up at 5am to head to La Crosse for the race. Not the most ideal pre-race rest plan. Oh well, I did it anyway and everything was fine. I was very appreciative that my dad also woke up early to drive me into town and cheer me on at the race. Having family members supporting me at running events has always meant a great deal to me, so thank you dad. The morning of the race was pretty much ideal. When my dad and I got to Riverside Park in La Crosse, it was still pretty much dark out but you could sense that it was a little overcast. It was also nice and cool and a little breezy. After picking up my timing chip and relaxing for a bit, I went for a mile and a half warm up just to loosen my legs up and get my heart pumping a bit. After stretching a bit and getting my thoughts together, I stripped off my warm up pants and shirts and laced up my orange Saucony racing shoes. I was ready to go. The race started promptly at 7am, and after a mad dash by everyone at the starting line, I settled into a comfortable pace. It had been awhile since I had done this particular race, 2002 to be exact. At that time, I was a neophyte to long distance racing and it was my first half-marathon. I ran well back in 2002, finishing the 13.1 mile course in a little over 1:28, averaging 6:45 pace and finishing first in my age group. Kind of a nice start for a "greenhorn" long distance runner. Since then, I had done a few marathon relays where my part of the leg was the half-marathon distance, but I hadn't run just a half-marathon since 2002, and in the relays I did, I hadn't come close to equaling that time of 1:28... until last Saturday. I was a little nervous heading into the race because it seemed like forever (early August) that I had a race of any distance. This was to be a nice test for me with the Whistlestop Marathon only a couple weekends away. I had put in the base miles and my legs were hardened and strong with close to 1,600 miles of training already logged this year, but I wanted to see what kind of race shape I was in... and I wasn't disappointed. Like I said, the race started off with runners running like there was no tomorrow... people tearing out of the starting line, running at a much faster pace than most would finish in. I don't get caught up in that "start of the race" madness... never really have. It's a long race and I like to settle into a comfortable pace early so that I will have more left for the end. I've learned that if you do that, you can reel in a lot of runners who are gassed because they went out way too hard. A lot of runners may pass me at the start of a race, but as they whiz by me, I always say in the back of my mind, "I'll catch up with you a little later"... and I usually do. I had a goal in mind of averaging 6:45 pace throughout the race but deep down I thought I could even run a little faster and possibly run 6:30's. When I approached the first mile marker, I was right on that pace... 6:29. It felt easy and comfortable but I still had 12 more to go. The next few miles, I bounced around between 6:30 and 6:40 pace, but I was still feeling very good... and confident that I might be in for a record setting day. The nice thing about this particular course is that it's an "out and back." You run a little over 6.5 miles out for the first half and come exactly the same way back for the second half. The nice thing about this is that it allows you to see who's ahead of you, and at the half way point there were only 14 runners faster than me. That's a pretty neat feeling to know that. It's also a little unnerving when, as your heading back, you are seeing just the throng of people that you are ahead of. It is a little overwhelming to say the least, and you have to calm yourself down a bit knowing that you are one of the race leaders. Even though it is a little overwhelming, I wouldn't trade that feeling for the world. It's a pretty cool feeling knowing that you're cruising along ahead of pretty much everybody else. Another one of the neat features of the race is that the last couple miles are on the Oktoberfest Parade route so you have quite a few spectators sitting on the sidewalks watching you run as they are waiting for the parade to start. Even though there were a ton of spectators out there, they weren't the most enthusiastic group. The adults were just lounging about, partaking in a few Oktoberfest libations (beer), and a lot of the kids were throwing footballs back and forth to each other, just passing the time. Maybe it was just too early in the morning for them too... who knows. Anyways, despite the lack of enthusiasm from the parade crowd, I was still able to finish up strong and pick off a few other runners in the process. With the finish line in sight, I picked up even a little more steam and crossed the tape in 1:25:30, finishing 11th out of 483 runners and first in my age division. I really couldn't believe it. Not only did I average a 6:31 pace for the 13 miles, but I shattered my 2002 time by three minutes and got my fifth P.R. (personal record) of the year, and all of them in different distances. Pretty incredible. I guess those 1,600 miles of training have really paid out some good dividends. When I think about it, I'm really at a loss for words. All I can say is "Ach, du lieber!" Whistlestop, here I come!

Saturday's race: 13.1 miles > 1:25:30 > 6:31 pace

Miles last week: 41

Making a Game Out of My Run

2008-09-25T19:45:00.004-05:00

After running yesterday in weather that was an aberration from the normal fall temps, things were back to the status quo today as I laced up my shoes. The temps were very fall like this morning with cool, crisp fall air enveloping my body and filling my lungs. I really wish it could be like that year round... you can't beat it. After having a good, solid 11 miler yesterday for my workout, I had the intention of easing off the gas pedal a bit today but that really didn't come to fruition. Oh, I started off running easy hitting my first mile at a little over 8 minute pace, but as the run progressed, the achiness in my knees gradually dissipated and my pace quickened. It didn't help matters when in my fourth mile I heard a bunch of noisy grade schoolers on their bikes off in the distance behind me. I knew they would be biting at my heels within a few minutes so I made it my mission to pick up my pace even more (especially on the hills) and try to keep them behind me as long as I could. Sometimes doing stuff like that, making a game out of your run, can give you some needed and added pep. It worked. I held off those little shavetails for a good mile or so before they eventually passed me on their bikes, one making a snot-nosed comment to me as he went by. The game didn't end there, though. After they passed me, I picked up my pace even more and did my best to catch up to those impish rascals. I was succeding in doing it too, until they caught on to my little game when the snot-nosed kid looked back and said, "He's catching up to us." With that, they started pedaling feverishly. Ah, it was fun while it lasted and I can credit them with helping to run my last mile around 6:45. Thanks you little rascals... you were annoying, but helpful. Race day is on Saturday... I'll talk to you then.

Today's workout: 5.1 miles > 38:21 > 7:31 pace

Miles this week: 21.3

A Humid Day in Fall?

2008-09-24T20:05:00.003-05:00

When I woke up this morning I was worried I might have some problems getting in my long run because of the forecasted rain. It turned out that wasn't the problem. By the time I stepped out the door and was ready to run my first steps, the rain had subsided leaving nothing but wet pavement, and surprisingly, a touch of humidity. Who would have thunk it? Not me. Not in late September. Even though it was a touch muggier than I've been getting used to, it still wasn't bad. It was fairly comfortable out, what with the overcast skies and a bit of a breeze. Much cooler days are coming, I know it, so I can deal with a little warmer weather here and there. I don't want to get too spoiled. Anyways, the warmer temps weren't to much of a deterrent this morning... I was still able to get in a good 11 miler around Lake Monona. I started out with a fairly conservative pace, but as the run progressed, I just kept getting gradually faster and faster, finally leveling off at a solid 7:30 pace. It was a good confidence booster run, especially since I had done a hard 20 miler just a few days ago. I am planning on running tomorrow, but nothing fast or long... just easy all the way around. I want to allow my legs to re-coop and get rejuvinated for Saturday's half marathon in La Crosse. I have to say I'm really looking forward to getting back in the saddle again, putting on my orange racing shoes, and seeing what my legs can do.

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

Miles this week: 16.2

Last 20 Miler in the Bag!

2008-09-23T19:47:00.003-05:00

Well, I thought today I should put in a blog entry. Sorry I haven't written in awhile but after my five day stint with Ziggy the wonder dog, I needed some down time, sleep, and shock therapy. Watching that dog takes the creative juices right out of me and I just needed some convelescing time. I'm better now. Anyways, I targeted last Sunday to be my final 20 mile training run leading up to the Whistlestop Marathon on October 11th. I set my alarm to get me up at 6am so I could be out on the road after having a bowl of shredded wheats and an energy bar. The day was pretty much idyllic. I couldn't have asked for a better day to do a long run. I overcast and a little foggy and there was a comfortable cool temperature lingering about. It was so comfortable that I even ran with out a shirt. I won't bore you with the details of the whole 20 miles (because I'm lazy and don't want to write that much) but one of the neatest parts of the run was going through the UW arboretum and encountering just a ton of wild turkeys. I have seen wild turkeys in the arb before, but not as many as last Sunday morning. A good portion of them were baby ones and was pretty neat to see because I had never seen that before. If I wasn't so keen on getting the 20 miler over and done with and breaking the pace that I was working on, I would have stopped and watched them awhile. Maybe next time. The other cool part of the run was running up West Washington near the capitol and seeing the fog ever so lightly cover the capitol dome and the bronze lady standing atop it. It was a very serene and peaceful sight and was another indellible moment of the run. As far as 20 milers go, this was one of my best ever. Starting out I was a bit achy and tired in the legs, but as the run went on I loosened up and kept getting stronger. I was very pleased when I checked my watch and found out that I averaged 7:32 pace for the entire run. That is pretty darn good when you have no support and have to generate the pace yourself. Hopefully that is a good precursor for the Whistlestop. Time will tell, though. I will get a good hint of what is to come this weekend, when I travel to La Crosse to run in the half marathon they put on during Oktoberfest. It is a fast and flat course and very conducive to good times. I did this particular race back in 2002 and it was actually my first half marathon, before I started the whole marathoning thing. I ran well back then with less training so I am hopeful of a good result this coming Saturday morning.

The day after my long run I wasn't in too much of a great mood to go for a run. I never am the day after a big training run or big race... it's just the way it is. I was tired, my legs were a little achy and I was just feeling plain indolent. It was the first day of Fall, though, and I wanted to get at least a little run in and get the remaining stiffness from the previous days run out of my legs. Once I pryed myself out of bed and shoved myself out the door, I was so happy that I decided to go. The first day of fall was just great. The air was so refreshingly cool that if I could have hugged an air molecule, I would have. It really helped wipe the drowsiness away from my eyes and made the achiness in my legs feel a little better. What a great way to start Fall! I didn't run particularly fast that morning, or far for that matter, but I didn't care. I just wanted to enjoy the run for what it was and not have to worry about distance or pace or splits. I just wanted to enjoy running for what it was... running... outside... in the Fall. It's one of the many best things life has to offer.

Sunday's workout: 20.1 > 2:31:30 > 7:32 pace

Miles last week: 51.9

Monday's workout: 5.1 > 41:02 > 8:03 pace

Miles this week: 5.1

Ziggy: Part II

2008-09-12T20:08:00.003-05:00

Well, I'm back at it again. After nine days of convelescing from Ziggy the dog, I'm back over on the westside looking after the graying gremlin. Hopefully this shorter five day stint will be a little better, and I am able to get some decent sleep instead of getting up at all hours of the night so he can water the lawn. I'm not holding my breath, though. Before leaving Monona to head to the westside, I was able to get in one last run around the lake yesterday and it was a good one. I wasn't sure if I were going to be able to get in any run at all because when I peeked out the window to check the weather, the skies were looking somewhat ominous and there was already a light rain falling. I thought I'd give it a shot though, because I really didn't want to get up early and run today with having to work at Movin' Shoes for four hours, then the tv station, and also having to check in on Ziggy. Suffice it say, I wanted to get the run in yesterday, no matter what the weather. Once I got outside it actually was very comfortable running weather. The clouds were definitely gray and there was a light rain falling on and off, but it was actually very refreshing and invigorating. The temp was also just the way I like it... nice and cool. Like Tuesday's Elysium Run, this one also started off great and kept getting better as the run went on. I again felt very fluid and strong... like I could keep on going like the Energizer Bunny. Although the pace was just a tad slower than Tuesdays workout, it was still a very solid 7:24 pace for the 11 miles. I don't know about you, but I'll take that any day of the week.

Thursday's workout: 11.1 miles > 1:22:20 > 7:24 pace

Miles this week: 27.3

The Day After...

2008-09-10T19:46:00.009-05:00

I knew yesterday's run woud be hard to top... at least so soon after it. After all, yesterday was a pretty idyllic day... or as I called it... Elysium. (I hope you all looked up that word, too.) Today was The Day After Elysium... today was Averagium. Since there is no Merriam-Webster or Cambridge definition of that word (because I made it up), I will give it to you:

Av - er - a - gi - um [av-ir-ah-gee-uh m]
-adjective
1. a fancy word for "your average"
2. not a place or state of perfect happiness; not paradise
3. non idlyllic
4. an okay day
5. a state of "blah"-ness; a "blah" day
6. nothing to write home about
[Origin: Me; dummkopf; today]

Where else are you going to get a translation like that? What other blog would break down the root and the origin of the word like this one? (Hopefully no one is stupid enough to waste their time doing it!) Anyways, it is true that today's run was nothing to write home about. It was again a very nice, crisp, sunshiny fall day to go for a run, but other than that, it was just and "okay" run. My knees and legs were pretty achy from yesterday's hard effort and it didn't help matters either, when this morning, a little over a mile into my run, I rolled my right ankle running over a grassy area. There was no injury that was sustained... it just scared the crap out of me when I did it. All in all, it wasn't a bad run... but it wasn't a great run either. That's ok, though. At least at weeks end I can say I had one really outstanding training run. Sometimes, that's all you really need.

Today's workout: 5.1 miles > 39:29 > 7:45 pace

Miles this week: 16.2

In Elysium

2008-09-09T15:28:00.002-05:00

Wow, did I fly today... and it felt good! Last week I got in a solid 47 miles but none of the runs felt very strong or fluid. Most of my runs were around 7:40 pace and even though that is still a pretty good pace, it wasn't the 7:30 pace or under that I had been getting accustomed to the last couple of months. We all have our down weeks and maybe that was mine. I thought this past Sunday this past Sunday that my pace would pick up a bit because the running weather was really ideal. On Sunday, I decided to get up at 4:45 am so I could get my long run done early so I could get down to the Monona Terrace to watch the start of the Ironman Triathalon. When I stepped out the door and felt the cool and briskness of the air, I was very optimistic that I was going to have a fast training run. I was wrong. The run went well, don't get me wrong, but it was another 12 mile run at around 7:40 pace. Maybe I just needed to get a little more rest. I haven't been getting a ton lately. I decided to give myself the day off on Monday since I had run the previous three days. The break did me good. After sleeping in a bit 'til 8:30 am this morning, I woke up to find another cool and brisk sunny day. Even though I much prefer it cloudy when I run, the brightness of the sun didn't bother me at all today. I actually enjoyed it. The temperature was just so darn cool and comfortable that I couldn't help but enjoy the sunshine. I was in elysium. The temps felt so good that it made my legs feel fresher and livlier, and from the get go I was was able to kick up a really good pace. After a down week last week, I was finally to crack off a good long run at 7:15 pace and again, it felt good. It was one of those training runs where for mile after mile you just feel like you can just keep on going without getting tired and without slowing down. It really is a wonderful feeling and one that I would love to experience more often. Some people call it a runners high. I call it elysium.

Miles last week: 47.3

Today's workout: 11.1 miles > 1:20:25 > 7:15 pace

Miles this week: 11.1

Here Comes Fall... And With It The Ironman

2008-09-05T19:39:00.009-05:00

As much as I enjoy running some different routes on the westside of Madison, it's always nice to be back in Monona to be able to run around the lake. I was originally planning on doing a little five mile run yesterday morning for my first day back in Monona since my dog sitting stint, but a cold drizzle was falling yesterday, plus I thought my legs could use an extra day off, especially since my left knee was still a little achy and sore. Today though, it was time to get back to business no matter what the weather was like or how my knee felt. The weather this morning was pretty fall like. It was very overcast with a chill in the air, and there was a light mist falling at times with a pretty decent wind blowing. Fall is definitely a comin'. I actually broke my streak and wore a running shirt for the first time in a few months. That has to be a new record for me. I was actually getting pretty accustomed to running bare chested, what with the warmer temperatures of summer, but with the thermometer taking a little nose dive as of late, I thought it would be best to don a shirt today. I'm sure that disappoints most of the women in Madison, and Dane County itself for that matter (yeah right), but I'm sure they will survive. I do have to say though, that I did get a semi nice tan with with all the shirtless running. Now people can't accuse me of being the human nightlight or asking if my parents are albino's. I digress, though. Anyways, once I got outside and hit the pavement, it was nice to run the 'ol Lake Monona route again. There was quite a bit of activity going on too. For one thing, there were more bicyclist commuters than I had seen in quite a while. On the bike path's, they were coming from everywhere. No wonder gas prices have been dropping a bit lately... everybody is riding their bike to work. The second hub of activity was down at the Monona Terrace where all the Ironman athletes were taking a dip into the waters of Lake Monona to get in a light workout before the big competition on Sunday morning. Even though the event is a couple days away, you could definitely feel the excitement exuding from the athletes, which in turn helped me pick up my pace a bit. You know, people think I'm nuts for running the miles I do and the marathons I race, but I have to say I look pretty sane compared to those Ironmen and women. I honestly have never fathomed how they can line up on a given morning and do a 2.4 mile swim, 112 mile bike ride and a 26.2 mile run. How could anyone enjoy doing that? I give them all the credit, though. It's an incredible testament of the human will to be able to accomplish something like that. They are true athletes in every sense of the word, and even though I think they are a little nuts (and I mean that in the nicest possible way), I will be down by the Monona Terrace on Sunday morning cheering them on as they start, and encouraging them several hours later as they finish, some even into the late hours of the night. After running by them this morning and thinking of all the pain and hard work that they've had to endure over the past several months just to reach this point and this weekend, it really dumbfounds you on what the human body can endure. To say it succinctly... it humbles you. And it makes the little 11 mile training run I did this morning seem a like spit in the bucket... a cakewalk. To say it succinctly... like nothing.

Today's workout: 11.5 miles > 1:28:19 > 7:41 pace

Miles this week: 31.7

Hallelujah!! Dogsitting is Done

2008-09-03T19:48:00.003-05:00

Tonight, I get to sleep in my own bed and don't have to worry about the bladder issues of a certain dog. Hallelujah! Yes, today marked the end of my tenure as Ziggy's keeper... for the moment anyway. In nine days I'll be back to look after the impish pooch. I bet you can tell I'll be counting the minutes. In the meantime, nine days will allow me to take a nice sabbatical away from the dog. It should give me just enough time to check myself into a mental health facility and straighten myself out after 10 days of potty patrol with "Zagnuts." I'm just kidding... I'm just deliriously tired from getting fractured sleep time thanks to you know who. Enough of my diatribe...

Since it was my last day on the westside, I decided get in one last 10 mile run of the Camp Randall loop. The weather conditions really changed quite dramatically overnight. Yesterday was pretty hot and humid (which made me glad I took the day off) and this morning it was like fall had arrived overnight. It was pretty overcast, very cool and fairly breezy... just how I like it. Despite the nice weather conditions, I didn't exactly feel the greatest today. My left knee was a little achy and stiff starting out, and although it eventually limbered up, I just didn't feel like my normal running self today. I actually felt somewhat sluggish during the first half of the run. The second half was a little better and I was able to run some splits that I'm accustomed to. Overall though, it was kind of stiff run... not as fluid as the last few have been. Still, it was a good workout and I was happy that I was able to average 7:40 pace despite not feeling up to par. Every run can't be a good one, though. That's what makes running a challenge.

Today's workout: 10.1 miles > 1:17:25 > 7:40 pace

Miles this week: 20.2

Highlights of My Weekend: A 22 Miler and Some Ice Cream

2008-09-02T20:11:00.002-05:00

Over the holiday weekend I got in some good quality running. It started with a 5 a.m. wakeup call on Saturday morning. Saturday morning was forecasted as being in the mid 50's and whenever I hear that I get pretty excited in knowing that I can get in a good quality long run with those kind of temps. With that, I locked up the house, left "Zagnuts" the dog to fend for himself, and hit the road just as the sun was yawning and stretching its bright tendrils over the morning horizon. (Eat your heart out John Steinbeck.) The morning did prove to be a pleasant one. Starting out, the air seemed a little heavy with a little fog lingering about. The temp was comfortable, though, and as the sun rose, it burned off whatever fog there was and got considerably cooler, even more so in the shade. The beginning part of my route was through the Village of Shorewood and the bike path behind the UW Hospital that leads to the Memorial Union. On my way there, it was pretty cool to see some morning rowers out and about, dipping their oars into the calm waters of Lake Mendota and getting in their morning strokes. When I got up to the capitol, it was still pretty early in the a.m. but you wouldn't know it. People were out setting up their respective stands around the rotunda, getting ready to sell their goods and produce at the farmers market. "The Taste of Madison" was also starting up on Saturday morning, so those vendors were feverishly setting up their booths as well. From the capitol I headed down West Washington towards Vilas Park to do a loop around the arboretum. There were quite a few runners out in the arb that morning and it was nice to see. They must have had the same line of thinking as I had... get in that early moring run in the cool of the day. One of the neatest parts of the run was about two miles into the arb loop. I was just about at the arboretum nature center when I ran by six wild turkey out foraging by the side of the road. It didn't look like they had missed too many meals, either. They were pretty big birds. I never get tired of seeing wildlife like that up close. After I finished up the arb loop, I headed toward Monroe St. and Camp Randall where things were starting to jump with the anticipation for the first Badger football game of the year. It's always pretty cool to see all the fans decked out in their red and white for a Badger game and smell the brats cookin' on the grills. My Badger gameday experience was shortlived, though, as I quickly exited the area and headed up the East/West bikepath towards home. It was a good run overall. The weather was great, I got to see wild turkeys, wild Badger fans, and got in a quality long run in the process. To treat myself for getting up early and running 22 miles, I headed to Cold Stone Creamery in Greenway Station for a little cookie dough ice cream... actually not a little... a lot. It was a large waffle cone bowl of it and it tasted good. It was funny, as I was sitting outside enjoying it, an older couple walked by and the guy said, "I bet there is no calories in that." I told him it was my reward for running 22 miles earlier that morning. He and his wife laughed and said, "Well you need to replenish what you lost then." That indeed I did... and I enjoyed doing it too.

Sunday I didn't much feel like getting up early before church to get in a run. 'Ol "Zagnuts" the dog had me up and about several times during the night so he could water the lawn. He even gave me the added pleasure and bonus of cleaning up the contents of his stomach that he barfed up on the floor... twice. He really knows how to treat his sitter, doesn't he? So with that, I decided to sleep in a little bit and do my run late in the afternoon. I'm glad I did too. I needed the rest. By the time the late afternoon rolled around I was ready for a little run. It was sunny out but the temp was mild so it was pretty comfortable running conditions. My legs actually felt surprisingly good, too. There was no residual soreness or achiness and I actually ran my last mile in under 7 minutes. It really makes me feel good in knowing that my legs can recover so quickly now. A little over a year ago that wasn't the case.

Monday was Labor Day and the last official day of summer. It was again supposed to be a nice morning so I thought I'd see how my legs would react to a 10 mile run, two days after doing a 22 miler. Again I was pleasantly surprised. After a slow opening mile (which was just fine by me) I gradually got into a comfortable pace and kept getting stronger as the run went on. I wound up averaging 7:35 pace for the 10 miles and was extremely happy in knowing that I had run 37 miles in the past three days. It was a good way to head into a day off today.

Saturday's workout: 22.1 miles > 2:52:51 > 7:49 pace

Sunday's workout: 5.1 miles > 38:39 > 7:35 pace

Miles last week: 48.5

Monday's workout: 10.1 miles > 1:16:33 > 7:35 pace

Miles this week: 10.1

A Much Needed Day Off

2008-08-29T20:45:00.002-05:00

Today I took a much needed day off from running. After getting up early to run a six miler yesterday and doing a quality 10 miler the day before that, I thought I would give my legs a break in preparation for tomorrow mornings long run of the week. It's supposed to be a nice, cool morning (in the 50's) and I thought I would get up early before I go to work at Movin' Shoes to get in a run of 15 to 20 miles. October is almost here and the Whistlestop Marathon is on the horizon so I want to take advantage of all the cool mornings I can to get in some quality long runs. I'm hoping to roll out of bed somewhere around 5 am so that I will have ample time to have a little cereal and then go for my run so that I won't have to rush off to my job right after I'm finished. I'll probably be hurting by the late afternoon from the long day but what else is new. My body should be used to it. I also wanted to take today off because my left knee has been a little sore the past couple weeks and it can always use a little break. The soreness is due to the miles my legs have been enduring as of late. My mileage as steadily been going up in this training period (usually mid 40's or more a week) and the knee just gets a little achy because of the overuse. It's normal. Nothing that I haven't dealt with before. I just have to give it some ice and rest here and there and I'm good to go. Even though the first few steps of a run can be a little tender, the soreness generally dissipates as the run goes on. The main reason I took off today is that my body was just plain tired and needed to sleep in a bit today. "Zagnuts" the dog (actually Ziggy) has been getting me up at all hours of the night during this housesitting stint I am on so he can do his part to fertilize and water the lawn. It's very aggravating sometimes and causes me to get some restless sack time. I guess that's what happens when you're an old pooch and you're bladder shrivels up to the size of a shot glass. Even Rip Van Winkle would have a hard time catching some zzzzzzz's at this house. Even though I had to get up several times during the night and morning hours, it felt good to sleep in later than I had been. Hopefully I got enough for tomorrow's 5:00 am wake up call.

Thursday's workout: 6.1 miles > 46:45 > 7:37 pace

Miles this week: 21.3

Dogsitting on the Westside... Again

2008-08-27T20:00:00.003-05:00

Well, I'm back at it again. I'm back to looking after Ziggy the Wonder Dog. His owners are back on the highway again for a 10 day roadtrip. That means I'm back at taking in the views of all the westside running routes... that's not such a bad thing. It's good to have a little variety to break up the monotony of the usual paths that I take. Today I checked out one of the new additions of bike paths to Madison's westside. It's a pedistrian-bike path that borders on the village of Shorewood Hills and runs parallel to campus drive. It's not a long stretch of asphalt but a nice one for Madison's commuters who don't want to use their cars. It takes you by the V.A. and UW hospitals and extends a little further to the UW's agricultural area. Once you get down to that section, you'll know it... it has the fragrance of hay, sileage and manure wafting about. If you are a country boy like I am, it will make you long for home and bring a tear to your eye... not because you miss home but because your olfactory senses are going into overload... okay, okay, I'm making it out worse that it is... however, it is pungent. Anyways, it's a nice little section of bike path and really does a nice job of connecting with the rest of campus. One of the neat features is that the bike path has a battery of solar powered light fixtures that were installed by Madison Gas and Electric. That will really help people out at night to see and feel safe. I'm anxious to do a night run down that way sometime to check them out and see how they work. After the new path ended I headed over a pedestrian bridge that took me back over to Old University Ave and back on to my normal route of going by Camp Randall Stadium and up the East/West bike path that allows me to get back to the house I'm sitting for. It was a nice 10 mile run and the time passed pretty quickly because I mixed it up by adding in some new sights to my route. It's always fun to do a little exploring while you're out for a run. Oh, and it also helped that it was a gorgeous day to go... nice and cool.

Today's workout: 10.1 miles > 1:15:03 > 7:25 pace

Miles this week: 15.2

The Olympics are Over... Back to Blogging

2008-08-26T20:08:00.004-05:00

Thank heavens the Olympics are over. They wore me out and I didn't even compete in them. Don't get me wrong... I love the Olympics and what they stand for but when you work for an NBC affiliate tv station like I do, you get subjected to putting on the 10pm news at anywhere from 11pm to midnight because of the late night coverage. There were a few nights that I didn't get home til 1am. I don't mind the late hours occassionally but when it's two weeks straight, it gets pretty old in a hurry. Me and my tv compatriots were walking around the station like zombies after awhile. Because of that, I really didn't feel like being a creative and blogging about running. It was hard enough just to go running because of the long hours at work. Despite my tired mind and body, I was still able to get in two good solid weeks of running during the Olympic time frame. The highlights for me were the past two Sundays where I was able to get in two quality long runs of 19 and 15 miles respectively. I had pretty ideal Sunday mornings to run them too. They were both very cool and comfortable mornings, especially this past Sunday. It really made the long runs a joy to do, if you can imagine that. Most people would probably think that it would be no fun whatsoever to run any long distance workout no matter how idyllic the weather might be but I am here to tell you that the cool weather makes all the difference in the world. I actually get excited when I know it's forecasted to be a cool, brisk morning on the day that I'm scheduled to do a long run because it usually turns out to be a long run that is a good confidence booster and makes me believe that I'm going to be well prepared for my next marathon. Preparing for a marathon is just as much mental as it is physical. Sometimes you really have to talk yourself into and through your big marathon training runs. No matter how good of shape you might be in, there always seems to be that inkling of doubt that sometimes creeps into the gray matter of your brain that makes you wonder if you really can do that next big 20 mile training run. Those runs are never easy. But if you can perservere and make it through there is really no stopping you on race day... you really have already won. It's nice to be back writing again and I hope you've all been well.

Monday's workout: 5.1 miles > 39:10 > 7:41 pace

Miles this week: 5.1

Another Late Night

2008-08-14T19:13:00.004-05:00

I should get a gold medal for all the late nights at work this week. I had another last night because of Olympic coverage of men's gym-spastics went long. Because of that, I didn't head home from work until about 1:30 am. It's starting to take its toll a bit. I don't mind staying late for work every once in awhile, but when it's night after night after night, it gets pretty old. Because I didn't hit the hay until about 2 am I thought I might have a repeat occurence of having a hard time getting my butt out of bed like yesterday. I really didn't though. My body woke me up around 8 am and although my first few steps were a little bleary eyed and groggy, I actually was cognizant of my surroundings fairly quickly. Having that morning bowl of cereal usually helps. Within a half hour after eating I was out on the road and was glad that my body had woken me up when it did. It really turned out to be a beautiful morning to run. It was partly cloudy and cool with a nice breeze. I didn't know if my legs would have a lot of pep in them being that it was the third day in a row of running, but the cool air must have invigorated them because they had some good life in them. I did an 11 mile workout around the lake and was very pleased with my 7:25 pace average. The run this morning also provided a little levity. With about three miles left in the run, I came upon Olbrich Park where I noticed a Madison Police Officer was sitting on a lawn-type chair on the grassy area between the sidewalk and the street, pointing her radar gun at passing motorists. As I ran by her I said, "Let me know if I'm over the speed limit." She just smiled and chuckled... and then arrested me for being a public nuisance (a.k.a. being a smart ass). Just kidding. You gotta have a little fun once in awhile when your run... especially when you're running on lack of sleep because of the Olympics;)

Today's workout: 11.1 miles > 1:22:21 > 7:25 pace

Miles this week: 28.3

Off With the Sheets and Hitting the Streets

2008-08-13T21:56:00.003-05:00

Since I've been back from vacation I've had a lot of late nights. With the Olympics being televised on the tv station that I work for, the late night coverage of all the events causes our 10pm news to actually go on at anywhere from 11pm to midnight and makes me get home from work a lot later. It's kind of a catch 22... It's great being able to watch all the tremendous athletes competing in their specialties, but I also wish I could be home and in my bed when I'm accustomed to. Oh well... at least I'm getting a little overtime. Because of the late nights, though, it's been hard to get myself out of bed and force myself to get in a run. Today was no different. I really didn't want to leave the comfort of my bed to get in a piddilly five mile run, but after gradually waking up I was finally able to muster up enough energy to pry off the sheets and hit the streets. It was a fairly comfortable morning to run and after a creaky opening mile I was finally able to get into a comfortable rhythm and bang out some good splits, including a 6:38 finishing mile. It turned out to be a nice little workout and I was happy that I got it in, but... it still would have been nice to sleep in a little longer. Maybe tomorrow... I'm not holding my breath, though.

Today's workout: 5.1 miles > 37:50 > 7:25 pace

Miles this week: 17.2

Back From Vacation

2008-08-12T23:19:00.003-05:00

Well, I'm back from vacation. After taking several days off in the quietness of the northwoods of Manitowish Waters, WI, I returned to the hustle and bustle of Madison and the craziness of working for a tv station . The time off was very much needed and very much welcome. We all need to recharge our batteries every so often and this was my time to do it. To me, there is no better place to recharge and reinvigorate than in the northwoods by a lake. It is so calming and peaceful and really helps you to forget about the stressors back in the city. How can you not forget about it when you see eagles soaring, hear loons laughing and have cool summer breezes brush up against your body all day long. The peacefulness and the weather also made for some of the most enjoyable running of the year. I was fortunate to be able to run every day while up there and had nothing but the beautiful sights and my thoughts to keep me company while I ran. I usually ran a big seven mile loop when I went on my runs and even when I was forced to go on a county road for part of it, I was hardly ever disturbed by the traffic... it was pretty sparse. I also did see the occasional bicyclist or runner, but that was also few and far between. My final day of vacation was capped off by running a small town 10k with my brother on Sunday morning. Pete and I got up early and headed to Boulder Junction, WI to run in the 39th Annual Musky Days Run. Our dad also went along to watch. The Musky Days Jamboree, by the way, has been going on for 52 years. I really didn't know how my legs would respond to racing being that Sunday marked the fifth day in a row of running for me but I was pleasantly surprised how my legs bounced back. Just a little over a month ago I ran a 10k race in La Crosse where I was able to break the 40 minute barrier for the first time and I was hoping that last Sunday I could do the same thing. I did it by two seconds. I ran the race in 39:58 for a 6:26 per mile pace average. I actually think I ran it faster because my GPS watch measured the course to be around 6.4 miles instead of 6.2. If that is actually the case, then my time should have been around 38:30 or something ,and I would have broke my old P.R. of just a month ago. In hindsight, though, it really doesn't matter. I still ran under 40 minutes, it was a beautifully cool morning to do it, and I was able to race with my brother Pete again which is always a lot of fun. Pete, by the way, finished a little over 30 seconds in front of me for fourth place while I came in at fifth. Not too bad for the Jaeger boys.

This morning, after getting a good nights sleep in my own bed, I was back out to running and training around Lake Monona. The weather this morning was much like the northwoods where I had just been... nice and cool. I kicked off my return home by circling the lake at an average of 7:29 per mile for the 12 miles. Not too bad coming off a 46 mile week and a hard 10k just a couple days ago. I guess that vacation did me some good after all... that and the several mixed drinks I had while up there. A good brandy and coke at a nice restaurant will always do the trick, too.

Mileage last week: 46.2

Today's workout: 12.1 miles > 1:30:41 > 7:29 pace

Miles this week: 12.1

A Good Day to Stay Inside

2008-08-05T19:24:00.003-05:00

Yesterday morning would have been a good day to stay inside, watch M*A*S*H reruns, and eat a five pound bag of Oreos. The weather was miserable out... a proverbial steambath. I can honestly say it was my worst run of the year and it was only a five miles... five sweaty miles. I could only muster two splits out of the five that were under 8 minute pace... two stinkin' splits. And those two splits were barely under 8 minute pace. I was telling my brother Pete this morning that it literally has been months since I had a run where the cumulative time of the run averaged over 8 minutes per mile and today marked the end of that streak. I averaged a whopping 8:22 per mile for the entire run... pretty amazing... it was that hot out. My legs felt like redwood tree trunks and it felt like I was running through a wall of humid haze. I probably lost a total of five to six pounds of water weight in that forty-two minute run and I didn't stop sweating until 15 to 20 minutes after I was done running. It truly is amazing what that kind of heat can do to your body in a short amount of time. It almost made me long for running on the treadmill... I say almost because I was most likely delirious from the heat.

A quick sidenote: Starting tomorrow I will be taking a minor sabbatical from blog writing as I take a five day vacation in the tranquility of the North Woods of Wisconsin. The best part is... I really don't plan on doing much other than relaxing and soaking up the sun a bit while sitting by the lake. I'm sure I will get in a run or two while I'm up there, and maybe even run in a race, but I can tell you about that when I get back. There's nothing that can't wait while you're on vacation... unless, of course, I get chased and attacked by a bear while out running... then I might head to the local library to tell you about it. Auf Wiedersehen!

Yesterday's workout: 5.1 miles > 42:41 > 8:22 pace (Yikes!)

Miles this week: 5.1

My Weekend Miles

2008-08-03T23:55:00.003-05:00

Over the weekend, I got in a couple good nine mile runs. The first one was on Friday... late Friday. I wasn't originally planning on running on Friday at all, but when I got off of work at 11pm, it was just too nice of a night not to go. Plus, if I got it done that night, I could sleep in a little bit on Saturday morning and not worry about it. Because I was still dogsitting on the westside, I was a little leary of running at night. Not because I was fearful of some nefarious nut prowling around, but because I hadn't done a lot of night running on the westside and I didn't know how well lit my route would be. No, the only nefarious nuts that I worry about are the ones that fall from the trees which might cause me to roll my ankles because I'm not able to see the path in front me. They, along with the occasional unforseen cracks, potholes, branches and stones can be real ankle breakers and knee bucklers. Despite my worries, I am very happy to report that the westside streets are very well lit. The only dark patch in the route was the East/West Bike Path down by Camp Randall. That section of bike path is about a 2.5 mile stretch that heads up to Midvale Boulevard and it is completely in the dark, except for the occasional street lamp where the path intersects a street, whatever stars might be in the sky, and the sparse houselights that seep through the copse of trees that line the path itself. Other than that, you are pretty much blind as a bat and you have to rely on whatever sensory radar you might have. I have to tell you though, it is pretty exhilirating running through a long stretch like that in the dark while you're soley relying on your instinct and intuition. It really helps to quicken your pace. And while I was speeding through the "black forrest," I wasn't concerned in the least bit about rolling my ankles over some foreign object. I had run that path enough in the daytime to know that the section is pretty much kept immaculate from any debris that might harm an unsuspecting runner... especially the "doofuses" who run at night. Once I broke free of the "black shroud" that was the bike path, it was pretty much smooth sailing for the remaining two miles of the run. It really turned out to be a nice quality run where I averaged 7:27 per mile.

This morning's run had a little different feel to it even though I ran the exact same route. It was much warmer than Friday night's run (although tolerable) and I could actually see... imagine that. While my legs did not have the same pep and vigor as I did a couple nights earlier, I still felt pretty good and finished the run with a respectable 7:40 pace average. The interesting part of the run was that section of the bike path that I could barely see late Friday night. Like I said, I had run that section many times, but after breezing through it in complete darkness, I really took notice of just what I missed 34 hours prior. I really noticed how thick with trees that section was and why it was so hard for any type of light to flourish and manifest in its surroundings at night. I also took note of how clean and tidy the bike path actually was. My instinct the other night proved right... I really didn't have to worry about rolling my ankles on anything... there were no debris or cracks to be fearful of. It was as clean as a washed dinner plate... however, I wouldn't want to eat off it;)

Friday night's workout: 9.2 miles > 1:08:41 > 7:27 pace

Sunday's workout: 9.1 miles > 1:09:55 > 7:40 pace

Miles this week: 43.6

Change of Scenery is Nice... Weather is Not!

2008-07-31T19:44:00.004-05:00

Yesterday I wrote of how I was looking forward to a change of running scenery since I have a dogsitting gig, and this morning I headed out into the great western expanse and the vast wildnerness that is the westside of Madison. Okay, so maybe that was a little too much hyperbole to describe the westside of town, especially from someone who lives on the eastside, but the scenery change was nice. It was nice to be able to run by Blackhawk C.C., down University and Old University Ave., past Camp Randall and up the shaded and wooded East/West Bikepath. It's a nice little nine mile loop that affords you a lot of different sights. What was not nice was the weather. It was miserably sweltering and sunny out... or as we from the Coulee Region like to say, "It was hot enough to knock a buzzard off a shitwagon." Okay, so maybe that isn't the most elegant of colorful metaphors that you've ever heard, but it gets the point across... it was hot! The only saving grace was that there was a nice directional breeze and the second half of the run was pretty well shaded. Those two things helped cool the body down a little. The only thing that was missing, and needed, was a water fountain. I really could have used a drink. One thing I've noticed is that there isn't an over abundance of watering holes on the westside. I'm sure I'm altogether wrong on that, but I sure as heck can't find them. I guess I'm just not running in the right places. Despite the oppressive heat and the lack of water, I muddled my way through my nine my goal. After the run, my watch said that I averaged 7:38 pace for the run, but it sure didn't feel like it... it felt much, much slower. Oh well, not all runs can be super smooth and fluid. The tough ones build character... at least that's what I tell myself. No matter, it's done and over with and one for the books.

Today's workout: 9.1 miles > 1:09:29 > 7:38 pace

Miles this week: 25.3

Dogsitting = New Running Routes

2008-07-30T19:50:00.006-05:00

This morning marked the last run I will do in Monona for about five days. For those of you who don't know, I am what's known as a dogsitter extraordinaire. Some might even call me the Dr. Doolittle or the Ace Ventura of my generation... okay, so no one would really call me that... that would be stupid. Anyways, there are a couple of couples that I dogsit for regularly, and one of those couples just left for a five day joyride to Memphis. Dot and Mike are a retired duo that like to head south every so often to do a little gambling. They left this morning, which means I'll be bunking it with Ziggy the Wonder Dog for the next few days on the west side of Madison. Dogsitting isn't such a bad gig... it gets you out of your routine for a few days and, in the meantime, you make a few bucks on the side. Can't beat that. The other nice thing is that it's a nice change of scenery for my running routes. Don't get me wrong... I love Monona and all the nice running routes it affords me, but every once in awhile it's nice to shake things up a bit and run on some different sidewalks, paths and roads. If you don't do that, running can get really stagnant in a hurry. That's why I don't mind coming over to Dot and Mike's house to do a little sitting. It gives me the chance to run by Blackhawk Country Club, through Shorewood Hills, out to Picnic Point, along the Memorial Union, or down by Camp Randall Stadium where the Badger's play. They are all great places to venture to and they are all welcome sights to see. It's just the little "pick me up" that my training needs.

Today's workout: 5.1 miles > 37:35 > 7:22 pace

Miles this week: 16.2

A Necessary Run

2008-07-29T18:58:00.003-05:00

Yesterday morning I did something I rarely have ever done. In fact, I can't even recall the last time I did it. I laced up my shoes, headed out for a run, and then a couple hundred yards into the run, stopped, turned around and walked home. Why you ask? A couple reasons. One was that even though is was only 8:30am, it was already starting to heat up, the sun was out in full force, and there wasn't much of a breeze. The other reason was that I was still feeling a little tired and sluggish after running at 10pm the previous night. Even though I only did four miles the night before, it was still only about eight hours in between runs and that's a pretty quick turnaround no matter how many miles you do. Tie that with the fact that my body was probaby still recovering from the hard effort I put forth from Saturday morning's race in Waunakee, and you can understand why I just up and stopped. Plain and simple... I just wasn't feeling up to snuff. So, instead of enduring the morning heat, my sluggish feeling legs, and what ultimately would have been a totally crappy run, I told myself, "Screw this, I'll run when I get home from work tonight." And that's exactly what I did. And let me tell you, it was worth the wait... sort of. Earlier in the day I had heard from our weatherman the the humidity might starting to come back in during the nighttime hours, but when I got off of work, I was pleasantly surprised with how ideal the weather actually was. There really wasn't a touch of humidity to speak of and it was great. It was actually cool and pleasant with a fairly steady wind blowing out of the north. Even though it was very ideal running conditions, it was still hard for me to get motivated to go for a run last night. I was tired from the day at work and I just wanted to relax when I got home and doze off to sleep. Despite the sheep beckoning me to count them, I for the second time that day, laced up my shoes and headed out. This time it was a necessary run to complete. The humidity was on it's way to Madison and I didn't want to run this morning with today being forecasted as the muggiest day of the week. Again it was necessary for me to get it done last night and at least assure myself of getting in one quality long run this week. If indeed last night was going to be the best time of the week to run, I had to take advantage of it. Who knew how many sultry days would lie ahead. It was a necessary run... and I took advantage of it.

Last night's workout: 11.1 miles > 1:24:23 > 7:36 pace

Miles this week: 11.1

A Quick Little Run

2008-07-28T22:53:00.003-05:00

After spending the entire day outside on Saturday running a race, going to a 3 on 3 soccer tournament in Middleton where two of my cousins boys were playing, and then going to the Mallards game Saturday night, I wasn't in to much of a mood to get up early and go for a run, even a short one, on Sunday morning. Sunday I also spent much of the day outside going to more of the soccer tournament and then to the Vilas Zoo with my cousin and his family. After they left for home, I decided to go watch the Capitol Mile down on the square and then headed to my friend David's for a cookout and a game of CLUE with he and his wife and daughter. By the time I got home, it was pretty late, but I still wanted to get in a little run before the day ended, so I strapped on my shoes and did a quick out and back down Monona Dr. I wasn't much more excited about running than I was earlier that morning, but once I got outside into the cool night, the run was enjoyable and it went by pretty quick. It was the culmination of a good week of running... I had a great race on Saturday morning and ended up running 44 miles for the week.

Last night's workout: 4.1 miles > 32:16 > 7:50 pace

Miles last week: 44.8

Redemption at Waunafest. A New P.R... Maybe?

2008-07-26T16:43:00.007-05:00

Today felt good. It felt good to race again... it felt good to get another P.R... it felt good to redeem myself after last years horrible outing. The 10 mile race has always been one of my favorite disciplines. It's not to short... it's not to long... it's just about right. That's why it was so disappointing to run so miserably last year. Of course, part of last years poor performance was of my own doing. Don't get me wrong... I was in shape for it. In fact, last years Waunafest Run was my last true hard workout before I ran the Paavo Nurmi Marathon in Hurley, WI two weeks later. Leading up to last year's Waunafest Run, I had gotten in two solid 20 mile training runs in the previous weeks. They weren't as fast and easy as this years training runs, but they were solid... I should have been ready. It should have been a good measuring stick to see where I was fitness wise leading up to doing the marathon in Hurley... but it wasn't... and it wasn't because I was stupid the eve before the race. The night before the race last year, I went to a going away party for one of the many people who have left this grand tv station I work at. Normally, I wouldn't have stayed out too late but for whatever reason, I decided to stay out til 1am and have a couple beers in the process. With having a race the next morning, my body didn't really appreciate and adapt well to staying out late, having a couple of drinks, and getting up early. It was as if my body was saying, "After all the hard training you put me through, this is how you treat me the night before a race?" Yeah, I grant you it wasn't the smartest thing to do, but i did it of my own volition. The thing that made it doubly worse last year was that it wasn't an ideal morning to run a race. It was very sunny and extremely warm... some added punishment for my stupidity. Needless to say, I struggled through last years race. I finished in a time of a little over an hour and twenty minutes, which averaged out to something like an 8:03 per mile pace. Pretty pathetic when you think about it. Heck, I don't even run that slow on my ten mile training runs anymore.

Today was a different story, though. Today I went into the Waunfest Run feeling confident, super fit and race tested. More importantly though, I went in rested and not a drop of beer to be found in my system, unlike last year's debacle. The weather was even nice this time around. It was still very sunny out like last year, but it was a lot cooler out and a lot more tolerable. Being that it was an important race for me this morning, I wanted to make sure my legs were sufficiently warmed up before the race, so I even ran a couple of easy miles before the start. By the time cannon sounded (and it is a cannon they use) to start the race and subsequently scare the crap out of me, I was ready to go. The race started out as good as it possibly could. For the first five miles or so, my legs felt very strong and fluid. I was averaging about 6:30 per mile and it wasn't even putting a strain on my body... it was effortless. The second half of the race was a little different story. The second half is very hilly, and today a good portion of the hills had a decent headwind that I had to deal with. Even though I laboured a bit through this part and felt like I was slowing down a touch, I still crossed the finish line in 1:04:49, a new P.R. (personal record) for the 10 mile distance. That time averaged out to 6:29 per mile. That's nothing to sneeze at. I also finished the race 37th out of 349 runners and was fourth in my age group. Also not too bad. The main thing, though, was my time. I had beaten last years pathetic effort by 16 minutes. I think I got my redemption, and got it in a big way. Although I was excited for my new P.R., I was a little bit skeptical of the time because my GPS watch had the course measured a couple tenths short of 10 miles. That dumbfounded me a bit because it was the exact same course as last year, and last year it seemed to measure out ok. After talking with my brother Pete and my good friend Dave, they both convinced me that I shouldn't worry about it. Who knows, maybe my watch was off. Plus, this race has been around 30 years... you would think they would be able to know how to measure an accurate course in that time. So you know what... I'm taking this P.R. (my fourth one of the year) and not looking back. I earned it.

Warm up before race: 2 miles > 16:40

Today's race: 10 miles > 1:04:49 > 6:29 pace

Miles this week: 40.7

Sluggish But Steady

2008-07-24T18:56:00.003-05:00

Well, yesterday I was true to my word... I took the entire day off from running and waited until mid-morning today before I hit the road to get in my last training run before the Waunafest 10 miler on Saturday. After stepping outside though, I had kind of wished I had run last night instead and run my fifth consective day in a row. The weather wasn't horribly hot this morning, but it was a little too warm and sunny for my liking. You know me, the cloudier and cooler, the better. It was my own fault though. I was actually hoping to get up a little earlier this morning, say around 7:30am, to get in a run while the temp was in the 50's, but when the alarm went off, I just couldn't pry myself out of bed. I was still pretty tired from work and from running for four days straight. By the time I was finally able to pull the sheets off myself and lace up my running shoes, the coolness of the morning had gone by the wayside and it was starting to heat up fairly good. It also didn't help this morning that my legs were feeling a little sluggish. Again, I think they still hadn't quite recovered from the workouts I had put them through in the previous days. They did start to feel a little better once I got three or four miles into my run, and my overall pace of 7:35 was a pleasant surprise considering I felt snail-like slow today. Tomorrow I am planning to give myself another day off from running in preparation for Saturday's race. Hopefully it will do my legs some good and I can have a good result on Saturday morning.

Today's workout: 7.1 miles > 53:51 > 7:35 pace

Miles this week: 28.7

A Day Off... Sort Of

2008-07-23T19:47:00.002-05:00

Yesterday I was planning to take a full day off from running since I had run a little over 27 miles the previous three days, and although I didn't run in the morning, I also didn't take the day off fully. After I got off of work last night, I wasn't feeling particularly tired and it was such a beautiful night out, I thought it would be a waste and a shame if I didn't take advantage of it. The running conditions were just about as ideal as it could get. It was clear and cool out with a nice northerly breeze, and with the moon out, it made it seem even more calm and peaceful and even more of a joy to run. It hardly seemed like there was a soul out either, except when I passed by the Monona Terrace where there were a few people doing enjoying some late night fishing, or passed by an occasional watering hole where people were yucking it up and having a few libations. I also can't forget the wonderful young man who passed by me on his bicycle and having the IQ of a house plant blurted out, "What the%*#@ are you doing out running at night!" Brilliant. Makes a lot of sense, doesn't it, since he is out riding his bike at night. Normally I revel in that type of commentary and like to bark something back, but tonight I was feeling so good and enjoying myself so much I just said "screw it" and continued on my way. It wasn't worth the effort. Despite the minor interruption from the Pulitzer Prize Winner on wheels, it really was a great run last night. I felt pretty strong and fluid and was happy to circle the lake at 7:28 per mile clip. Even though that made it four consecutive days of running, there won't be fifth straight day. I'll finally give my legs a break and wait til morning... at least that's the plan anyway.

A quick sidenote: Today I signed up to run the 30th Annual Waunafest 10 miler on Saturday morning. I'm hoping Saturday's race will be a bit of redemption from last years poor performance. More on that Saturday, though.

Last night's workout: 11.1 miles > 1:22:51 > 7:28 pace

Miles this week: 21.6

A Monday Morning "Guilt" Run

2008-07-21T20:23:00.003-05:00

Yesterday I stated in my post that the family reunion and graduation party I went to this past weekend were nice rewards for the 43 miles I logged last week, and a good portion of those miles in the sweltering heat. That was true. They were nice rewards. However, after a weekend of gorging myself with brats, hamburgers, potato salad, chips, soda, beer and cake, there is nothing like guilt to help pry your butt out of bed and get you motivated to go for a morning run. It really does wonders, especially since I wasn't originally planning on running this morning after two consecutive days with 6:30am wake up calls. My body needed a break... but that all powerful "guilty" gray matter in my brain won out. It said I had to atone for defiling and debasing my body with all the wholesome goodness and nutrition that the Cheesehead State has to offer. Gee... imagine that. So with that, I headed out this morning to get in 10 mile atonement. Even though I was longing to go back to bed, once I stepped outside, I thought the run had the possibility of being a good one. The skies were nice and overcast and it was fairly mild out with a nice breeze. Despite putting in some good miles the past couple of days and getting up fairly early to do so, my legs felt surprisingly fresh and I was able to circle the lake averaging 7:33 pace. It was a great run and the guilty part of my brain was satified with my penance, but tomorrow... no matter what... I'm sleeping in.

Today's workout: 10.5 miles > 1:19:15 > 7:33 pace

Miles this week: 10.5

An "Early Bird" Weekend

2008-07-20T23:52:00.001-05:00

This weekend, I forced myself to get up fairly early to get in my miles. On Saturday morning, I arose at 6:30am in the hopes to beat the late morning heat and get in a decent long run. I also wanted to get my run done early so I could head down to my cousin Ad's to visit with him and his family before we all headed off to an family reunion in Mukwonago, WI. I was very fortuante on Saturday that the weather wasn't the typical morning weather of the past week. It was actually fairly comfortable. The sky was completely overcast and the temp was fairly mild with a nice breeze blowing. It sure made running 12 miles a lot easier.

This morning, I again rose at 6:30am to get in a quick 5 mile run. It would have been so nice to sleep in a little extra but I had to knock off the run early because I had to usher in church for a special service this morning, followed by a high school graduation party in New Glarus for the son of one of my good friends. Despite feeling sluggish, achy and a little sleepy this morning, I did get the 5 miler in and was extremely happy once it was out of the way. I was just not in the mood for a run today. Overall though, it was a good week of running. Despite the hot temperatures, I was still able to amass a 43 mile week. That is pretty darn good considering some of the crummy weather I had to run in. The family reunion on Saturday and the graduation party on Sunday were nice rewards for my labors.

Saturday's workout: 12.1 miles > 1:33:19 > 7:43 pace

Sunday's workout: 5.1 miles > 39:49 > 7:49 pace

Miles last week: 43.5

Tolerable Temps

2008-07-17T19:49:00.006-05:00

After getting home from work last night, I couldn't quite pull the trigger on doing a late night run. Part of me was really aching to go because it had actually cooled down quite considerably after some afternoon and evening rain storms. However, my body took a vote and decided that it really didn't feel like running twice in one day. That and the fact that I was just plain beat after work. With that, I set my alarm for 6:30am and gambled that the milder temps would linger til morning. When I pryed myself out of bed at an hour that I'm not used to, I stuck my head out my apartment complex and found that it wasn't too bad out... yet, anyway. That could change at any second. I quick had a bowl of cereal to get some running sustenance in me, took a few minutes to let it settle, and then I was off around the lake. While my body was loosening up in the first mile, I took careful notice of the sky and was encouraged by the fact that a good portion of it was clouded over. Don't get me wrong, the was sun out, but it was behind me, and I was running in the general direction of those wonderful cloudy skies. I say wonderful because those skies made things just a touch cooler and provided a little extra shade. My cousin Adrian knows what I'm talking about. He's probably one of few people I know, besides myself, who is happiest when it's cloudy and overcast out. I know what you're thinking... we really ARE related... and a little weird. I'm sure we'd fit in well with The Addams Family. Anyways, my point was again, that cloudy skies were really a blessing. It also helped that there was a fairly cool breeze blowing. I did take a quick pit stop at the 5 mile mark by the Monona Terrace to get a quick drink, down some energy gel and just take a quick breather, but I was soon back on my horse and finished up the rest of the run fine. In hindsight, it looks like I picked the best time of day to go because as soon as I finished my 10 miler, it started to heat up pretty quickly. My little gamble paid off.

Today's workout: 10.1 miles > 1:18:03 > 7:44 pace

Miles this week: 26.3

Back Amongst the Living

2008-07-16T19:36:00.003-05:00

After enjoying a long run a couple nights ago after work, against my better judgement, I was back to running in the morning hours... in the daylight... amongst the living. And just as I expected, it was a huge mistake. Today was one of the worst mornings someone could have picked to have gone for a run. If a newbie runner marked today, July 16th, on their calendar as the day as the day they were going to start their new running initiative and program, one of two things most likely happened. 1) They stepped outside, felt the hot, muggy air and said, "The hell with this... I'll start tomorrow," or 2) They went through with their run, endured the heat and humidity, and said, "The hell with this... running sucks... I'm never running again." I couldn't blame them for making either statement... it was truly that miserable out. Stepping outside initially, it didn't seem all that bad, but like in a lot of things in life, sometimes first impressions leave a lot to be desired. The air, indeed, was very heavy and muggy, and each step seemed like a labor intensified workout. During short runs like today, I very rarely ever stop during the middle of the run, but today, about three miles in, I just had to pull over to take a drink from my water bottle, douse my head with its remnants, take off my shirt, and take a deep breath. It was that miserable out. I've had 20 mile training runs that I've enjoyed more than today's piddilly, little five mile run. Again, it was that miserable out. After my little pit stop, I continued on to do my remaining two miles, and I even finished up fairly strong by running the last mile at around 7:30 pace, although I don't know how that was possible. In any case, I did finish and actually felt just as exhausted as if I had run a marathon. It's amazing how out of shape the summer heat can make you feel.

Today's workout: 5.1 miles > 39:52 > 7:49 pace

Miles this week: 16.2

A or B

2008-07-15T18:56:00.005-05:00

A or B. Go to yet another going away party for an employee at work OR go home and get in a late night long run. Subject myself to a crowded, noisy bar down on campus OR run around the lake in peacefulness and coolness of the night. Which nightlife option in Madison do you think won out? Yup, it wasn't even close. I'll take the run around the lake anytime... even if it means me getting done with my run at 1am like last night. Station going away parties are an all too common occurence in the tv buisness... especially at my station. They are about as common and annoying as a sneeze. They lost their luster with me a long time ago, and with the impending hot and humid weather on the horizon, my time was better spent getting in a quality long run while the summer air was still cool. Plus, you really can't beat running in Madison at night. I am still awestruck everytime I run down the Monona bike path towards the Capitol and the Monona Terrace at night. The way the lights from each of those structures bounces and gleems off of the glassy waters of Lake Monona is just incredible. You can't help but quicken your pace and feel good at the same time. The ironic thing is that this is the same part of the run that I really don't much care for during the daylight hours. When the sun is out in the morning, heading down the bike path towards the terrace can somtimes be interminably miserable, what with all the traffic, noise and congestion... not to mention the way the sun beats down on you with no shaded relief. It is physically and mentally draining to say the least. At nighttime, though, it isn't draining at all... it's the polar opposite... it's very invigorating. There is hardly any traffic, noise and congestion to deal with, and it feels like you have the whole road to yourself... like you are running in a ghost town through the stillness of the night. I tell you, nothing beats that serenity. No IPOD, MP3 player, or cell phone to speak of... just you, your thoughts, and the crickets. That's just how I like it.

Last night's workout: 11.1 miles > 1:22:22 > 7:25 pace

Miles this week: 11.1

First 40 Mile Week Since Marathon

2008-07-14T21:35:00.004-05:00

After doing a late night run on Saturday night, I wasn't in too much of a hurry to run on Sunday. I just wanted to sleep in a bit before church and then worry about getting in my run later in the day. So after I watched the Brewers beat the Reds on tv, I decided to do something I hadn't done in awhile. Pack up a few things and head to Olbrich Park to get in my run. The four mile routes in and near my apartment didn't appeal to me today, so I thought I would mix things up and start off my run on the eastside of Madison. It did the trick. Even though it was a little warm and breezy, and my legs were a little tired and sluggish from the previous night's run, the run seemed to go a lot faster because I wasn't doing the same 'ol four miler in Monona. Sometimes you need a little break from the routine and today was one of those days. Another nice thing about yesterday's run was that even though it was my shortest run of the week, it helped me get to that 40 mile plateau for the week again. I hadn't run one of those since the marathon.

Yesterday's workout: 4.1 miles > 30:30 > 7:26 pace

Miles last week: 40.6

Runnin' and Rockin' at Dusk

2008-07-13T11:12:00.004-05:00

Yesteday morning, I wasn't to motivated to go for a run being that I was pretty tired from a long week at work, and the fact that I had to work at Movin' Shoes this morning for a few hours. Because of that, I decided to head out to get in a 13 miler a little after 8:00pm last night, just as the sun was setting. It really was a beautiful night to go. The temp was just the way I like it... nice and cool. At about the 2 mile mark, I heard music blaring from the Dane County Coliseum, which was about a mile away. As I neared the coliseum and the music was getting louder and louder, I remembered that this was the weekend that they were having a big outdoor concert at Willow Island, headlining the 80's hairband Poison. As I ran by, I didn't get to hear Unskinny Bop or Every Rose has it's Thorn, though. Poison wasn't on stage at that time. Instead, I got to hear some song I didn't recognize from the opening band, Dokken. No matter... it was still pretty entertaining to run by rock concert and hear a throng of people rockin' out like it was the 80's. It would have been kind of cool to just stop and take it in for a bit, but I just wanted to continue on with my run. By the seven mile mark, I was down at the capitol sqaure and noticed how they had the entire square blocked off. For those of you who don't know, this is the weekend of the summer when they have Art Fair on the Square, where local artists set up tents around the capitol to show off their creations and featured works. It's a pretty neat set up. By the time I ran through, however, all the tent flaps were closed and I pretty much had the streets of the capitol to myself. Running on the streets of the capitol square with the big tents on either side of me, was pretty cool. It felt like I was kind of running through a big maze. After a couple laps around the square, I headed down Williamson St. towards home. Because Williamson was thick with people were out and about going to local establishments for drinks, I had to dart to and from the sidewalks fairly often to avoid slowing down and avoiding contact. That wasn't the tough part of the run, though. The tough part was when I hit Atwood Ave. leading to Olbrich Park. In that two to three mile, the bugs were out in full force and it almost felt like I was running through a sort of sand storm. Bugs were bouncing off of me left and right, and I noticed a few were sticking to me as well. I felt like a big piece of fly paper. It was pretty gross. All in all, though, it was nice Saturday night to go for a run. By the time I got home, I could still hear the concert going on three miles away. Poison had finally taken the stage.

Last night's workout: 13.1 miles > 1:38:01 > 7:30 pace

Miles this week: 36.4

Waiting and Wading

2008-07-11T19:23:00.006-05:00

Last night, I was hoping to head home after work and get in a quick 5 mile run in order to beat the forecasted humidity in the morning... but I had to wait. Being a technical director in tv that I am, you sometimes have to stay late into the night during the summer months when severe weather is prone to happen. Last night was one of those nights. Severe weather was whipping through the area and I had to stay late to help put the severe weather alerts on the air. I was finally able to leave the station and head home at around midnight, but by that time, I was pretty much worn out from the days events. So I decided to wait until morning, even if that meant running in a steam bath. When I got up this morning, I was pleasantly surprised to see (and to feel) that the humidity and heat that was predicted yesterday was no where to be found. It was actually overcast and cool... my favorite. With that, I strapped on my running shoes and headed outside to get in my run. But... again I had to wait. As soon as I stepped outside, the skies darkened up pretty quickly and got somewhat ominous looking. I headed back inside to wait a couple minutes to see what would transpire, and almost immediately the clouds started gushing water from the heavens... tick tock, tick tock... more waiting. Finally, at around 10am this morning, the rain let up and the thunder stopped booming to where I felt it was safe enough to try and get in my run. When I stepped outside for a second time, I was still pleasantly surprised that the humidity still was not there. It was still very cool and overcast and there was actually a light, refreshing rain falling. No more waiting... It was time to go. My opening miles were quite enjoyable. It had been so long since I had started out a run in a nice, relaxing rain and the pure enjoyment of running in the morning mist made me click off the first three miles at 7:35, 7:24 and 7:15. A little over a minute into my fourth mile, I was running on the Capitol City Bike Path when I encountered a huge section of standing water that had pooled from last nights rain storm. It was at least ankle deep if not higher. If you remember, this is the same area that I had written about in my June 9th post, where I decided to batten down the hatches and plow right through it, leaving my shoes and socks totally soaked and squishing for my remaining miles. Once again, I was waiting... this time to decide what to do. I really didn't feel like doubling back because I've always hated running the same route that I just came from. Plus the traffic was fairly busy from whence I just came. Plowing through the water wasn't much of an option either. It was fun, almost exhilirating, to do that on the June the 9th, but I still had three miles to go, and the thought of running those final miles with soaked shoes was far less appealing than it was a month ago. So... instead of wating, I waded. I just decided to stop, smell the proverbial roses, and take off my shoes and socks to wade through the waterhole of a bike path... and you know what... I really loved it. By that time the light rain had ceased and the cool rainwater that was lapping up again my feet and ankles felt equally as refreshing as the rain shower I had been running in. It was really heavenly. Once I crossed through and got to dry land, I just sat down in the middle of the bike path, put on my socks and shoes, and continued on my way. Sometimes when you stop for several minutes during a run as I did this morning, it's sometimes hard to get that pace and rhythm you were running with earlier back. That was not the case today. In fact, it had the reverse effect. I actually picked up the pace and ran faster. My last three mile splits were 7:25, 7:07 and 7:04. It's amazing what a little walk through the water can do to lift your spirits. Maybe that's something we all need to keep in mind in our every day life. I don't mean just the act of walking through a cool puddle of water. I'm talking about just taking some time to enjoy the simple things this world has to offer... life's little pleasures. I truly believe that the world as a whole forgets to do that. Everybody gets so caught up in keeping their schedules and appointments, sending text messages and making calls on their cell phones that they forget to enjoy those special little moments in life. It really can make a world of difference to just stop and smell the roses once in awhile... it did the trick for me.

Today's workout: 6.2 miles > 45:34 > 7:18 pace

Miles this week: 23.4

Cool, But Sluggish

2008-07-09T20:07:00.004-05:00

This morning I finally got what I wished for... a nice, cool morning to go for a run around the lake. That last couple of days that I've run have been real steam baths, so today was a nice reprieve from that. The run started out pretty good. For the first six miles, I was running at or near 7:30 pace. By the the time I got to the Yahara River Parkway on Madison's eastside, I was feeling a little tired and sluggish. I stopped at the park to get a drink of water and stretch out a bit and then continued on my way. By the time I got near the eight mile mark, my left foot/ankle started to hurt a bit, almost like if I had twisted it. The pain would come and go, but it was something I was able to run through, even though it caused me to slow down just a tad at times. I did finish up with a good final mile, though, by running it at 7:30. After the run, the foot didn't seem to be bothering me all that much, but it has been a little achy since then, just walking around. The aches and pains you accrue sometimes running long distances... ah, I tell ya...

Today's workout: 11.1 miles > 1:25:38 > 7:43 pace

Miles this week: 17.2

Another Humid One

2008-07-08T18:51:00.002-05:00

After taking a day off yesterday, I was back out on the road this morning to get in my first miles of the week. Like Sunday's run, this morning was pretty humid but that was offset a bit by the overcast skies and a nice breeze. I was originally only going to do a 5 miler but was feeling pretty good so Ithought I would throw in an extra mile and go six. I was very pleased with my pacing today considering how warm it was. For the 6 miles, I ended up averaging 7:29 per mile. Starting tomorrow, the humidity is supposed to ease up for a couple days and get a little cooler, so I am hoping to get in a good run around the lake in the morning.

Today's workout: 6.1 miles > 45:36 > 7:29 pace

Miles this week: 6.1

A Sultry Night

2008-07-06T23:15:00.001-05:00

This afternoon, I headed back to Madison from my parents farm in Coon Valley, and since I was a little too tired to run this morning, I thought I would head out for a late night run. For nighttime, though, it wasn't the typical cool weather that I have been getting accustomed to the last few weeks. It was actually very warm and muggy out and I actually couldn't wait for the run to be over. Tonight, it was almost hard to breath because of the thickness and heaviness of the muggy nighttime air. Even though it was far from ideal running weather, it didn't deter me one iota from wanting to run at night. I know it was more of an abberation than anything else. I'm sure there will be more than enough cool nights to come in the weeks and months ahead.

Today's workout: 4.1 miles > 31:58 > 7:44 pace

Miles this week: 28.6

The Jaeger Boys Take a Couple Medals at Chileda

2008-07-05T23:27:00.007-05:00

This morning, me and my family got up early to head to La Crosse to run in the annual La Crosse Chileda Classic. I believe this was the 28th or 29th year it has been going on. It's gotten to be a pretty big event over the years and the race is always followed up by a nice breakfast in the park along the Mississippi River. In past years, it has usually been pretty warm and humid for the race, but this morning it was pretty ideal out. It was mostly sunny and cool out and a little breezy. I was excited about running this morning because I was going to get to race with my brother Pete, which I hadn't done in awhile, and I also felt like I had a good shot at breaking the 40 minute barrier for the 10K, which I had never done before. The gun sounded at 7:30am and the lead pack went out at a typical quick pace. Pete and I settled into a nice pace fairly quickly and we hit the first mile at about 6:11. The next mile slowed a bit but it was still a solid mile at 6:20. The third mile was a little tougher because we were running into a fairly strong breeze which made the pace slow down just a tad. We still hit the 3 mile mark at 6:27, and that would end up being our slowest mile. Mile 4 was lot nicer because we were able to get out of the wind a bit, and the streets we were running on were fairly shaded. We hit the 4 mile mark with a 6:20 split. Around 4.5 miles I started to tire a bit and Pete surged ahead a tad, but not my too much. He was always within shouting distance and kept encouraging me by saying that I was right on pace to crack 40 minutes. Despite feeling a tad spent, I still hit the 5 mile mark with another 6:20 mile. The end was now in sight and all I had to do was run with a little guts and I would get my mark. The early part of the 6th mile was a little slow, but almost halfway through it, I got a little strength back and was able to pick up my pace again. I was never able close the gap with my brother, but that's ok, because when I rounded the final corner and could see the finish line, I knew I had done what I set out to do. I crossed the finish line in 39:09, averaging 6:18 pace, and was extremely proud of myself. I had run a very smart race, and having my brother there to pace me and work off of, really helped me a lot. Pete finished the race in 38:55, just 14 seconds ahead of me. That is the closest I've ever gotten to him in a race so that was a good feeling too. Granted, he isn't in his usual super fit mode, but that just shows you how talented he is to be able to average 6:16 per mile over 6 miles when he hasn't been running a ton of mileage. I think it's kind of funny to think that one of his slower times is my best. That's ok, though... I'd be happy to run that anyday. Our times were good enough to place us 23rd and 26th respectively out of 279 runners and we also were able to win 2nd and 3rd place medals in our age group. Pete's wife Dannie also ran the 10k and she placed 171st overall and 8th in her age group with a time of 53:26. Our dad did the 5k and finished 550th out off 774 with a time of 35:44. Dad just missed getting a medal in his age group by placing 4th. We all ran great races and it made the pancakes and sausage taste even better afterwards. The morning was topped by watching the kids race in which Pete and Dannie's kids to part of. I had a lot of fun watching them and cheering them on. Actually, it really was fun watching all the kids run... they really ran their hearts out and tried their best, and that is what we should all aspire to do.

Warm up before race: 1 mile > 8:11

Today's race: 10K > 39:09 > 6:18 pace

Miles this week: 24.5

Another Cool Night

2008-07-04T13:40:00.001-05:00

Because I was heading out sometime this morning to my parents for the weekend and it was such a perfectly cool night, I decided to go for a little 3 mile run when I got home from work last night. I tell ya, I am really getting used to this nighttime running... you really can't beat it, especially when there have been some fairly warm mornings this week. There is always a small part of me that really doesn't want to run at night but that is only because I just finished work, am a little tired and drained, and just want to take it easy and go to bed. However, once I will myself to lace up my shoes and I step outside into that cool, nighttime air, all that hesitation goes away and I generally always have a great run and feel re-energized. That is the way it was last night. The nighttime air totally reinvigorated me and the 3 miles I did just seemed to fly by. My legs felt very fresh and I even did the last mile at 6:49 pace. That's always a good feeling. Hopefully that is a good sign and means I'm ready for Saturday's 10k race in La Crosse. We will see.

Last night's workout: 3.1 miles > 21:56 > 7:17 pace

Miles this week: 17.3 miles

Back to Running Around the Lake

2008-07-02T20:04:00.003-05:00

Last night when I got home from work, it was close to 11:30pm but I was still seriously thinking about going out for another nighttime lake run. It was so peaceful and cool out and I know I would have gotten in a good quality run. I was fairly tired though and I just wanted to sit back, relax and doze off while watching tv. After getting up early this morning to get in my first long run since the marathon, I really wished I would have gone last night. It was just way too warm for my taste to run 11 miles. But... I did it anyway. The run started off pretty good, with me running some fairly consistent splits near 7:30 pace for the first 5 miles. But after stopping at the Monona Terrace to get a drink of water and to strip off my soaked running shirt, the last 6 miles seemed like it would take an eternity to finish. I was still running under 8 minute pace but I just felt so sluggish... like I was carrying a piano on my back at times. I grinded out my remaining miles and actually did the 11 at 7:44 pace, which is pretty good considering how warm it was out. At least there was a somewhat cool breeze at times to give me a little relief. I learned my lesson, though... the next time I get home from work and it's a nice night out, I just might be cruising around the lake... especially during the summer months.

Today's workout: 11.1 miles > 1:26:12 > 7:44 pace

Miles this week: 14.2

A Quick Turnaround 10k

2008-06-30T20:17:00.005-05:00

This week I am trying to get myself back into race mode for an upcoming 10k race this Saturday in La Crosse. The race is called the La Crosse Chileda Classic and it is one that my family enjoys doing every year. I haven't participated in it the last couple of years because it was just getting too difficult for me with me what working til 11pm at the tv station, driving two hours and getting to my parents farm in Coon Valley at 1am, and then getting up before 6am to head to La Crosse for the start. That doesn't really make for an ideal race. You kind of feel like you ran a race even before the gun went off. This year, though, I was given Friday, the 4th of July off, so it makes it a lot easier to head up to the Coulee Region to run the Chileda Classic. The trick this year, though, will be trying to get my legs prepared for doing a race not two weeks after running Grandma's Marathon in Duluth. My brother Pete did that same double a few years ago, and he said that he felt pretty wiped out after running Grandma's and then doing Chileda's 10k a couple weeks later. I think my legs, and body overall, should be fine, though. I have no residual soreness that you sometimes get after running a long distance race, and my legs seem to be responding well to the runs I've been doing since the marathon. Yesterdays 7 miler at 7:07 pace is a testament to that. Because of that, I feel pretty confident that I could run a strong race on Saturday morning. I am hopeful that I might be able to break the 40 minute barrier for the first time in a 10k. We will see, though. As I said a few days ago in my post about Grandma's Marathon... there are no gaurantees.

Today's workout: 3.1 miles > 23:10 > 7:29 pace

Miles this week: 3.1

Me vs. The Computer

2008-06-29T19:23:00.003-05:00

For several years now, I have been using the Garmin Forerunner 201, a gps training watch that accurately and instantly tells me my time, distance and training pace on daily runs. It really has been an ideal training tool for me, and with the use of it, has helped me to accomplish a lot of my racing goals. The Garmin really has a ton of functions and capabilities, most of which I have not fully utilized. I primarily just use it to help me with my pacing and to help me run even splits in a race. This afternoon, though, I decided to buck the trend and use it's virtual partner function to see how it worked and how it might be of benefit to me. I have to say that I really liked it, but I wouldn't want to use it every day. When using the virtual partner, it gives you three options to punch in: you can either set the watch to your distance and time, your time and pace or your distance and pace. I chose the latter and plugged in a distance of 7.1 miles and a pace of 7:45 per mile. After the numbers are plugged in, you just hit the start button and you are instantly racing against the computer. On the watch display, there are two little people racing side by side. The top one represents the computer who is running an even 7:45 pace and the bottom one is me who has to keep pace with it. The nice thing about this training device is that it instantly puts you in the race mode mindset, and from the moment you hit start, your pace is a little more up tempo than it usually is when you go out for a training run. Another nice feature is that the watch will tell you the distance you are lagging behind or ahead of the computer. I started off a little behind Garmin but that didn't last too long. Within the first minute or so, I surged ahead and made a conscious effort to stay there, as well as lengthen the distance I was ahead was ahead of the computer. Like I said, I really like how it put me into that race mode mindset, and because of that, I averaged a 7:07 pace for the 7 miles and buried poor 'ol Garmin in the dust by over half a mile. GAME OVER. Even though I really enjoyed using the new feature, I wouldn't want to use it every day. It might get a little draining to be in race mode for every training run. That would take some of the pure joy out of running... just to go out and run and not worry pacing or distance. Plus, I wouldn't want Garmin's fragile ego to get bruised too badly from me beating it every day;)

Today's workout: 7.1 miles > 50:34 > 7:07 pace

Miles this week: 20.4

The Power Goes Out... The Shoes Go On

2008-06-27T20:21:00.006-05:00

When I got home from work last night, I wasn't really planning on going for a run. It was a good night to go, but I just wanted to watch a little tv and then do my best impression of Rip Van Winkle. As I was just about to doze off, the power in my apartment went off. It wasn't a good time to go off either. It was fairly warm in the apartment and with no power to cirulate the air, it made it that much worse. I stuck my head outside to see what areas were affected by the outage, and noticed that pretty much the whole block and surrounding area were in pitch black, vampire mode. Terrific. While I was outside, I noticed how comfortable the temp was and decided that instead of running in the forecasted muggy weather of the morning, I should just get my run in now (at 1am) and be done with it. Plus, maybe by the time I was done with the run, the power would be back on. With that, I lit up a candle to give my apartment a little flickering light, laced up my shoes, and headed out the door to get in a little five miler. As I headed north down Monona Dr. to do an out and back, I noticed how some places still had a little light while others buildings were blacker than black. People at The Silver Eagle, a local watering hole, were milling about outside in the hopes that the lights might come on so they could have that one final libation before heading home. The stoplights at the corner of Nichols and Pflaum were dead to the world as a few straggling cars paused before heading to their destination. A mile into the run, I hit an area where the power outage hadn't affected it. It was nice to be able to see where my feet were landing once again. I continued on til Olbrich Park and then turned around with the hopes that the black hole of Monona had finally seen the light. I knew that it hadn't, though, when I crested a small hill and could see a wall of darkness in the distance. Despite the dark last mile, I finished up the run with little problem and I got in a nice nighttime run. I don't know which got a harder workout, though... my heart or my pupils. By the way, the power eventually came on... but not until 5:10am.

Today's workout: 5.1 miles > 39:54 > 7:49 pace

Miles this week: 13.3

The Summer is Heating Up

2008-06-26T20:10:00.003-05:00

Because I felt relatively good in my first run since the marathon yesterday, I decided I would get in a little jaunt before my dental appointment this morning. It's a good thing it was a little run because the weather this morning was pretty crummy. Even though I ran at around 8am, it was surprisingly muggy out and it didn't make for the most enjoyable run. Sounds like we are going to have a little stretch of the hot and sticky stuff for a couple days before it cools down a bit. That's ok with me, though... I should still be taking it easy with my running;)

Today's workout: 3.1 miles > 25:12 > 8:08 pace

Miles this week: 8.2

Three Days Off is Enough

2008-06-25T22:38:00.002-05:00

Normally after running a marathon, I take a good five to seven days off to refresh and recooperate my mind and body, but after taking three days off since the race, I felt like my legs and mind were where they needed to be and I just had that itch to get outside and get in a little run. So after sleeping in a bit this morning, I strapped on the shoes and headed out for a leisurely five mile run. Although it was a little warm out this morning, it was overcast enough where it was very comfortable running. I was pleasantly surprised with how my legs responded to my first run since Grandma's. They were a touch achy but nothing like the soreness I had after taking five days off after the Napa Valley Marathon in March. That run was sheer torture. Today's, though, was very relaxed and after a warm up opening mile I fell into a nice rhythm and gait. Today's run was a good sign that my legs are getting a lot stronger and recovering a lot quicker than they used to. Hopefully that means that I have a lot of good running days ahead of me.

Today's workout: 5.1 miles > 39:11 > 7:41 pace

Miles this week: 5.1

There Are No Guarantees

2008-06-24T21:28:00.011-05:00

In my post of last Wednesday, I wrote of how I was going into Grandma's Marathon with a different mindset... one of that I expected to qualify for Boston, not just hope to. I wrote of how my training had been so good and how all signs pointed toward me running a 3 hour and 15 minute marathon or better. Well, as this past weekend proved to me yet again, there are no guarantees in life. It's always good to go into a race with confidence, but marathons, being the cruel mistress' that they are, can at any given time take you down a notch or two and humble you in a heartbeat. Don't get me wrong... I ran a good race this past Saturday but it wasn't the outcome I had expected. The morning of the race started out with a bus ride out to the start in Two Harbors, MN. It was a nice bus ride out there but I was definitely getting antsy thinking about the race. The weather at the start of the race was pretty decent. It was sunny and clear (and too sunny for my taste) and the temp was about 59 degrees. There were just a ton of runners (close to 9,000) at the start so it was a pretty weird feeling being packed in there with so many people. The last time I had dealt with a throng like that was 2005 when I was at the starting gate with 20,000 other runners. When the gun sounded to start the race, there was a bit of a wait to get moving, but not soon after I was able to get my first few steps under me. The good thing about starting with 9,000 other runners is that you run a very controlled first mile... you really have no choice in the matter. The pace is pretty much dictated by the runners in front of you. That was ok with me, though. Too many times runners start off a race sprinting like their hair is on fire. To me that is not the smartest of strategies... especially when you've got 26 miles to run. My first mile clocked in at 7:24 and I was very happy with that. It felt very controlled, comfortable and relaxed. From there I just put the body on cruise control and enjoyed the beginning of the race. At about the 10 mile mark, I ran by a fairly famous spectator cheering on the runners... Al Franken, the former Saturday Night Live cast member, was out there hootin' and hollerin' and encouraging the runners as they went by. Al was out there trying to curry the favor of all the Minnesota runners since he running for a state senate seat. First Jesse Ventura, now Al Franken... pretty funny. Gotta give him credit, though. At least he was out there cheering everyone on. I went through the halfway point well on pace to qualify for Boston. I hit the 13.1 mile mark at 1:35:02, well below the 3 hour and 15 minute mark I needed. I was actually on 3:10 pace and feeling pretty strong. Miles 13 through 18 were a challenge for me though. My pace really didn't diminish, but mentally I was a little worn out because the open roads I was running on had very little to offer as far shaded relief went. It wasn't super hot out, but when the sun is beating down on the pavement of an open road, it can really take your toll on you. When I hit mile 18, the race got into more of a residential area so there was a bit of a respite for me but by that time I was starting to feel a tad worn out, especially with the head wind that had kicked up and slowed me down a bit. I was able to hold on to my pace though and went through the 20 mile mark at 2:25:17, still on pace to run a 3:10 marathon. I should have been feeling good knowing that I had 50 minute cushion to run the last 10k, but I wasn't. At the 20 mile mark, I heard the porta-potties longingly beckoning my name and I had to stop and have chat with them... a nice two minute chat... and it couldn't have waited until after the race. I felt much better my little talk with the portable toilet, but by that time, I couldn't get my legs back under me and my original pace back. The next three miles were pretty grueling. I more felt like I was walking than running and at one point, had to stop and walk for 45 seconds to get my bearings again. After that, I felt a bit rejuvinated. I don't know if it was the crowd, the finish line in sight, or it being a touch cooler, but I was able to run the final three miles with a little more pep and vigor, which is a rare thing when you had previously been feeling crappy. Despite my late surge, I could not make up the time from my two minute bathroom break and my 45 seconds of walking just past the 22 mile mark. I hit the 26 mile mark at around 3:15:40, Boston qualifying pace, but with .2 miles to go I knew my goal had gone up in smoke. I crossed the finish line at 3:17:19, one minute and twenty seconds short of reaching the time I had been expecting to run. I did finish the race in the top 4%, though. I was 317th out of 6,876 runners. Despite the high placement, I was still very disappointed... again. In March, I narrowly missed qualifying out in Napa Valley by running that marathon in 3:17:45. On Saturday In Duluth, I was 25 seconds faster, but still on the short end of the stick. As I said at the beginning, marathons are a cruel mistress and they will humble you. Despite being being humbled a bit, I remain steadfast and resilient in my quest to run under 3:15 again. I will go on with my training with even more fervor, and the next time I stand at the starting line of my next marathon, I will stand there like I did this past Saturday... not hoping, but expecting to accomplish my goal.

I want to say a special congratulations to my good friend David Dexheimer. Dave went up to Duluth with me to run Grandma's as well. This was Dave's 21st or 22nd marathon and by far his most challenging. Leading up to Grandma's, Dave was hampered with a hamstring problem and wasn't even sure on the eve of the race if he was going to run. He got on the bus the next morning, though, started the race AND finished it. Even though it was his slowest of all the marathons he has done, he said it was the most satisfying... That is the mark of a great runner.

Saturday's race: 26.2 miles > 3:17:19 > 7:30 pace

Miles last week: 40.9

High Expectations

2008-06-18T19:46:00.004-05:00

This morning as I was out for a little five mile run, I was thinking back to 2003 as I was preparing for Quad Cities Marathon in September of that year. The Quad Cities was only my second marathon at the time, and I was going into it with the hopes of qualifying for Boston after having a somewhat disappointing first try at it a few months earlier in Green Bay. My training leading up to the Quad Cities was very stellar and I was feeling somewhat confident as my brother Pete and I drove down to Iowa on a Saturday to run in it the next day. I say somewhat confident because this again was only my second marathon and I still wasn't quite sure if I could hold a 7:15 pace for 26 miles or not. In Green Bay, I started off great and was right on pace to qualify thru 20 or 21 miles, but I hit that proverbial wall with four miles left and really "bonked" (as we marathoners like to say) and finished 8 minutes slower than I had hoped. At the end of the race I was so depleted that they had to hook me up to an I.V. bag to replenish my fluids. Despite the torturous last four miles, I was very proud of myself that I had finished my first marathon and had perservered through the mental and physical agony of the last several miles. Still, I left Green Bay with a bad taste in my mouth, knowing that I was right on the brink of qualifying in my very first try. Knowing that, I got back into training after a week long lay off, with a new purpose of succeeding the next time. I upped my training and fitness, and like I said earlier, I headed to Quad Cities somewhat confident that I was going to have a great race. I was still had some lingering doubts, though... Again, I didn't know if I could hold that 7:15 pace for 26 miles, and I was doubly afraid of hitting that wall again like I did in Green Bay. That was such an awful feeling and I really had no desire to relive that experience. God was with me that Septemeber day, though, and He didn't let me fail. The weather was nice and cool and course flat as a pancake. A little doubt crept in again at the 22 or 23 mile mark, as I headed towards the finish line in a pretty stiff head wind, but by that time I had padded my run in the earlier miles with such fast splits, it really didn't matter. I crossed the finish line at 3:06:52, averaging 7:08 per mile and surpassing the 3:10 Boston qualifier by over 3 minutes. I had exceeded all my expectations and was happy that my brother Pete and good friend David were there to share it with me. As I was reflecting back on this during my morning run today, I was thinking about how my mindset has changed since then. Back then, I was unsure, but hopeful that I could qualify for the big Boston race. Today... more specifically, Saturday... I expect to qualify for Boston again. That is a strange feeling for me. I am not of the ilk who goes through life being cocky or brash in anything I do, and the people who know me best will attest to that. This is not cockiness, though... just confidence. To me, in my mind, there is no reason why I shouldn't be able to go up to Duluth, and on Saturday morning, accomplish what I set out to do. The training I've done since March points to it... so does the races I ran in May. Now I just have to go out and do it.

Today's workout: 5.1 miles > 37:34 > 7:22 pace

Miles this week: 12.6

The Start of Marathon Week

2008-06-16T19:08:00.000-05:00

Today marks the start of the countdown to Grandma's Marathon in Duluth, MN on Saturday, and I have to say that I am really looking forward to strapping on those orange racing shoes of mine and digging in at the starting line. Saturday's race is the culmination of a lot of hard work and training, and I am very hopeful that after I cross the finish line, I will have once again earned the right to race in one of the most prestigious marathons in the world... The Boston Marathon. To do that, I have to finish Grandma's in under 3 hours and 15 minutes. Nothing is a guarantee, but I definitely feel in my heart that my training since the middle of March has afforded me one of the best opportunities I have had to attain that goal again. Saturday's race will tell the tale.

With that, I started out Marathon Week with a nice mid-distance training run of 7.5 miles. The weather this morning was really nice and it helped the run to go pretty quickly. It was partly cloudy and cool with a fairly decent breeze blowing. Although I was in the mindset of just running relaxed and easy today, my pace gradually picked up as the run progressed and I averaged a nice 7:35 pace by the end. Will give myself a day of rest tomorrow and be back at it on Wednesday for another little run.

Today's workout: 7.5 miles > 56:49 > 7:35 pace

Miles this week: 7.5

Bad Brewer Loss... Great Nighttime Run

2008-06-15T17:00:00.003-05:00

I was originally going to take Saturday off, but after watching the Brewers blow an extra inning loss to the stinky Twins on tv last night, I decided, what better way to blow off a little steam than to go for a late night long run. So after sticking my head out the door to check what the weather was like, I strapped on my running shoes and headed out for a run around the lake at 10:30pm. I'm so glad I did too. It was just an absolutely perfect night. The moon was out, it was clear and cool, and there was a really nice, gentle breeze blowing. When I was in my twenties, I used to do quite a few late night runs... I always liked the peace and serenity of the nighttime, plus I didn't much care for running in sun back then... I guess I would have made a good vampire;) Last night's run brought back a lot of good memories for me of when I used to run at night, and it made me realize maybe I should sprinkle in a few more here and there... especially since I felt so good, ran so effortlessly, and it was just so beautiful out. In my 14 years of living here in Madison, I had never run around the lake at night, and it was truly something to behold. With both the moon and the capitol dome reflecting its glow off the glassy mirror wake of Lake Monona, I grew to appreciate even more what a beautiful city and state I live in. Even though I finished my run at close to midnight, it was a run that I wish could have just kept on going... it was just that enjoyable, and the time just seemed to fly by as I soaked in all things I've seen in a million times before... but not at night.

Last night's workout: 11.1 miles > 1:19:56 > 7:12 pace

Miles this week: 39.4

Last Long Run Before Grandma's

2008-06-13T20:54:00.002-05:00

When I planned out the weeks runs, I originally wasn't going to run today, but since I was overly tired yesterday morning and skipped my run, I decided to get in my last long run before next Saturday's marathon. It wasn't the most ideal of days to run, either. It was pretty warm and humid out this morning but at least there was a nice, little breeze at times. Despite the crappy temperature, I still turned in a good long run, averaging 7:25 pace for the 12 miles. It was a good way to finish up my last long run of the marathon training. Probably the most annoying part of todays run, besides the muggy weather, was that I could not hit a traffic light to save my life. Every time I approached one cars would be rushing by making it virtually impossible to cross. Usually I have pretty good luck when it comes to that, but not today... must be because it's Friday the 13th;)

Today's workout: 12.1 miles > 1:29:44 > 7:25 pace

Miles this week: 28.3

The Finish Line is in Sight

2008-06-11T19:59:00.005-05:00

With a little over a week until Grandma's Marathon, the finish line is in sight. After months of quality training and a couple of good race results in May, I am looking forward to the competition marathon, the hopeful end result or a Boston qualifier, and the subsequent, and much need time off from running. With the warmer and muggier days of summer slowly creeping in and invading Madison's air space, the little respite from running after the marathon is complete is coming at a good time. If there is one type of weather that I truly can't stand to run in it would definitely have to be the heat and humidity of the summer months. I would much prefer to run in the 20 below weather that January and February usually ushers in, rather than the dog days of summer. At least in the winter you can dress appropriately to stay warm... In the summer, aside from running around outside naked, there is no way to dress to stay cool. Today was one of those warm and muggy days that I pretty much detest when out for a run. To make things worse, the wonderful summertime smell consisting of dead fish and green algae, was wafting in off the lake. Boy, is that a treat for the 'ol olfactory senses when you're trying to get in a good workout;) Despite the poor weather conditions and feeling a tad sluggish this morning, I pushed through it and got in my run. The finish line is sight!

Today's workout: 11.1 miles > 1:24:55 > 7:38 pace

Miles this week: 16.2

Running Through a Small Lake

2008-06-09T21:52:00.002-05:00

In Bill Rodgers' Lifetime Running Plan, he once stated:

"In the 30 years I've been a runner I've run more than 150,000 miles.
Still, some of the hardest steps I take are those first few getting out the door
for daily runs."

Those are very sage words coming from a great marathoner, and they certainly ring true for me. I've only run a fraction of his 150,000 miles (close to 10,000), but I certainly know what he means when he says some of the hardest steps to take are those first ones getting your butt out the door to run. I definitely felt like that this morning. After finishing up yesterday with a hard 11 miles and 55 miles for the week, I had the hardest of times getting myself motivated to get out of bed and get in a simple five mile run. For whatever reason, it just seemed like such a daunting task. Still, I did force myself outside, and after a few achy steps, felt pretty decent despite the warm weather. The hardest part of the run came a little more than two miles into the run when I turned on the Capitol City Bike Path and came upon a fairly big section of standing water that just seemed to swallow up the asphalt. After stopping to survey the area, and deliberating as to whether to double back to complete my run, I just said the heck with and plowed through the over ankle high water. The experience reminded me of running from the beach into the shallows of a lake up in Northern Wisconsin. After emerging from the other side, shoes and socks completely soaked, I squished my way back home, averaging 7:44 pace for the run but wondering if I should have just stayed in bed.

Today's workout: 5.1 miles > 39:26 > 7:44 pace

Miles this week: 5.1

New Record for the Week

2008-06-08T20:13:00.003-05:00

Yesterday's day off from running did me a world of good because when I was able to squeeze in my Sunday run between a reprieve of severe weather, my legs felt a lot fresher than they had been the last couple of days. I was able to get in my run in the early part of the afternoon, after the rain had subsided a bit. I thought it might be a little muggy after the rainfall, but it actually turned out to be quite nice. The skies were overcast, and although it was a touch warm, a nice breeze offset the mugginess. Because the conditions were good and my legs felt strong once again, I was able to cirlce Lake Monona in a little over an hour and 20 minutes. Averaging 7:22 pace for 11 miles was a good way to end the week... that, and the fact that with todays run, I was able to hit the 55 mile barrier for the week. That is a new record for me. I never thought that would have been possible a few years ago with all the running injuries that I was incurring while running mileage that was significantly less than it is now. I guess my legs finally got used to the marathon pounding.

Today's workout: 11.1 miles > 1:21:42 > 7:22 pace

Miles this week: 55.6

Looking Forward To a Day Off... Sort of

2008-06-06T20:25:00.005-05:00

After running 35 miles the past three days, I am looking forward to taking a day of rest tomorrow. I really wasn't looking forward to running this morning, but I figured I should get a run in today because tomorrow is supposed to be even warmer. Today wasn't horrible by any means, though. It was a tad muggy, but that was offset a bit by the strong breeze that was blowing today. It was mostly cloudy too, which is always nice. The first mile or so was a bit achy and sluggish, but eventually I loosened up and felt more comfortable running. It was a good run overall, but I was glad when it was done... I was just totally drenched from the warmer weather.

Part of me would actually like to run tomorrow because if I would do a small 5 miler, and then an 11 miler on Sunday, I would have 60 miles of running for the week. I have never gotten close to that barrier and it would be pretty cool to do so. My legs do need a day off, though, and if I do 11 on Sunday, I will still have 55 miles for the week and that would be a new record for me as far as weekly mileage goes. I guess it's a win/win situation.

Today's workout: 9.1 miles > 1:09:22 > 7:37 pace

Miles this week: 44.5

Feeling Like the Tin Man

2008-06-05T20:49:00.002-05:00

As I stated after doing the Syttende Mai 20 mile race, one of the toughest days to run can be the day after doing a hard race or a workout. That was somewhat the case today as I did a recovery run from yesterdays 22 miler. The first few steps were somewhat painful. Now I know what the tin man from "The Wizard of Oz" must have felt like after that old hag of a witch made it rain on him, rusting up his joints. I,too, could have used a little oil or lubrication for my hips, knees and ankles. It wasn't too bad, though. I really wasn't sore as much as I was achy. The achiness dissipated pretty quickly, though... about a mile or so into the run. I am sure glad I did the long run yesterday instead of today, though. This morning it was pretty hot and sticky out, and by the end of my little 4 miler, I was pretty much drenched with sweat. Tomorrow is supposed to be another hot and muggy day so it should be interesting trying to run 8 to 9 miles in that. Despite the hot weather here, I noticed up in Duluth the temp was around 52 degrees... Hopefully that is a good omen for Grandma's Marathon in a couple of weeks.

Today's workout: 4.1 miles > 32:16 > 7:53 pace

Miles this week: 35.4

Finally... An Easy 20

2008-06-04T17:22:00.005-05:00

It doesn't matter how good of shape I'm in, I usually never look forward to the days when I do my 20 mile training runs. Just too many things can go wrong... bad weather conditions, achy legs or just having a bad overall day where the run just seems like it's never going to end. Today, I was finally rewarded with a good 22 mile training run where the weather conditions were great and the run just seemed to fly by. I had an inkling it was going to be a good day when I stepped outside and the sky was overcast and the temp was cool with very little wind. As I told you a couple entries ago, I usually run my best when it's those type of conditions. As far as the run going quick, I think a lot of that had to do with the fact that I was running in some areas that I usually don't get to run in or hadn't run in a long time. Since I have been dogsitting on the westside of Madison since Saturday, I decided that my long run should include some places like the Village of Shorewood Hills, Picnic Point and the bike path leading to the Memorial Union. I also ran up State St. to the capitol and did a nice loop around the arboretum. While running through the arb, I happened to meet up with my good friend Dave, who was also out doing his 20 miler. We ran together for about 3 miles or so, and it a nice way to break up the monotony of doing a long run. I don't mind running by myself, but it is also nice when I can go for a run and have the company of a good friend. That can make running even more enjoyable. After Dave and I went our separate ways, I did an additional four miles and finished up the 22 miler pretty strong. This was the longest training run I had done to date... and the fastest. I covered the 22 miles at a 7:32 clip. I should be ready for Grandma's Marathon in a couple of weeks.

Today's workout: 22.2 miles > 2:47:31 > 7:32 pace

Miles this week: 31.3

A Warm One

2008-06-02T15:04:00.002-05:00

This morning I awoke to find it fairly warm and a touch muggy outside. Although I had all day to run, since I am still on vacation, I decided to get my run over with before it got any hotter. Like the previous couple runs, I started out feeling fairly sluggish. Legs just haven't had too much pep in them lately, but, then again, I have been logging quite a few miles. As the run progressed, I did feel a little better. Running in a few shaded areas helped too. Later in the run, had to stop and take off my shirt because I was just getting too warm. Doing that also made a difference in me feeling a little better. Am going to take tomorrow off to give my legs some rest and then try to get in my last 20 mile training run for Grandma's either Wednesday or Thursday morning. Hopefully that will go well.

Today's workout: 9.1 miles > 1:09:05 > 7:35 pace

Miles this week: 9.1

Sluggish Sunday Run

2008-06-01T22:00:00.000-05:00

After taking a well deserved day off yesterday from running four consecutive days, I was back out on the road early this morning to get in a long run. Since I am currently dogsitting for some people I know, my normal long run route was changed up a bit, which was nice. The people I dogsit for live on the westside of Madison and because of that I am able to run on some nice, shaded bike paths near where they live. The nicest path is the one near Camp Randall Stadium down on campus. A lot of nice trees overhang the path and provide some nice, cool shade. Despite the shade and cool weather, I didn't feel particularly great starting out this morning. My legs a little tired and sluggish at the beginning and I just felt kind of tired as a whole. After about four or five miles I started feeling a bit more like myself and my pace picked up considerably. Despite the slow start, I was able to get in a good 12 miles today and finish off the week strong. Averaged 7:27 pace for the run.

A quick sidenote: After my run this morning, I headed to Milwaukee and had a front row seat right behind homeplate to watch the Brewers and Astros play their series finale. The ticket was fairly pricey but was well worth the money. It is a whole different experience to watch a game right behind the backstop and homeplate. You really feel like you are part of the game. The Brewers wound up winning 10-1 and swept the series. My parents also said they saw me on tv sitting there in the front row... pretty cool.

Today's workout: 12.1 miles > 1:30:12 > 7:27 pace

Miles this week: 47.5

Be Wary... The Redwing Blackbirds are Back!

2008-05-30T16:50:00.006-05:00

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...

2008-05-29T19:41:00.005-05:00

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

2008-05-28T18:57:00.002-05:00

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

2008-05-27T18:56:00.003-05:00

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

2008-05-25T19:01:00.001-05:00

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

2008-05-24T17:20:00.012-05:00

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

2008-05-23T19:01:00.004-05:00

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

2008-05-22T19:22:00.008-05:00

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

2008-05-21T18:54:00.003-05:00

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

2008-05-20T19:07:00.007-05:00

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...

2008-05-18T21:13:00.003-05:00

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

2008-05-17T19:52:00.005-05:00

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

2008-05-15T19:33:00.003-05:00

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

2008-05-14T15:25:00.005-05:00

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