A Quick Turnaround 10k

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

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

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

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

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

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

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