Practice To Suffer So Racing Becomes Easy

AM:  Temp 87 and humid - legs didn't have much pop this morning.  No gps on this one, just tried to run easy, last few miles were a struggle in the hot sticky weather.

PM:  Temp 85 and humid - legs felt much better tonight.  5.75 w/4x100 meter striders

8:28,7:34, 7:32, 7:30, 6:47, 7:19, Avg:  7:32 pace

AM:  18 holes of golf riding in cart (playing lesson with pro) 96 degrees and 85% humidity.  First time at a tough course shot 100 - that's why I focus more on running!  Had a lot of fun despite the heat.  Would have had to run at 3:45 due to wife’s sched. (decided sleep and golf was more important). 

PM:  3.5 mile warm-up, 5K race 5:47, 6:06, 6:38 = 18:34 for 1^st place and a nice trophy.  Not much competition for a brutal hot/humid evening race.  93 degrees and 94% humidity.  The race felt like my mile repeats from last week (very hard to breathe and legs wouldn’t shift into 5K pace).  This was definitely a heat acclimatization workout more than a race.  All in all this was a great workout on a very difficult day.  Had to cut the cool-down short due to awards ceremony - 2.5 miles for a total of 9 miles.

Late PM:  4 miles no gps, very easy running – very sticky outside for 11 pm. 

I started my day today feeling a little sorry for myself because I didn’t think I’d get a chance to run today.  My wife had PT for her knee surgery and swimming this morning, so I would have had to wake up at 3:45 to run.  With the race last night and the late shake out run I thought sleep was more important.  The rest of my day from 7am-7pm was spent installing a roof on my camper.  It was a job that came about unexpectantly due to some storms that came through a few days ago.  Roofing has got to be my least favorite work, especially on a 90+ heat index day.  I was on the roof from 8:00-3pm without a break pushing hard to get the job done before dark.  I hit the wall at 3 and had to take a break because I was getting a little tipsy.  After an hour break I dragged my aching body back up the ladder and finished the job.  I cleaned up the site laced up my running shoes.  I figured I’d get 4-6 miles at best.  The first 4 miles I had to walk twice and I almost lost my cookies a couple times (drank too much water before I went out).   I made it back to the campground and decided to try for another mile, which turned into another 6 miles!  Other than the first 4 miles I felt reasonably good.  I walked one more time because I could tell my IT bands were very tight from the roofing and I was concerned about over stressing them.   My run looked like this  9:06,8:49,8:44,8:27,8:21,8:13,8:14,7:56,8:19,8:01 = 10 for avg. of 8:25 pace.  Although, I didn’t have a very relaxed day and this isn’t my typical routine I managed to turn my gloom and doom day into a very productive self-fulfilling day!

PM:  5 miles very easy - pushing the stroller.  My hamstrings and back need a recovery day from the carnage I put them through yesterday! Very sore, but at least it's only 83 and 62% humidity.  7:58 Avg.

AM:  I took my son out in the stroller for a late morning run.  We ran up to the middle school track.  When I got up there I let him out to do some running on the track.  When I was coaching track this spring he would run a 1/4 mile on the track with my athletes if I had to bring him to track.  I thought that was pretty good for a kid not even 2 yet.  Last week my wife walked while he ran about 3/4 miles he walked for about 25 meters then finished the full mile.  He's a determined kid!  Today he made it about 150 meters and had to walk - it was very hot on the black track at 10:30 am.  I walked with him about 10 meters and held his hand as he started running again.  I challenged him to sprint the last 25 meters on his own, which he did.  He said HOT, grabbed his water, climbed back in the stroller, let out a big sigh, and said "Go Dad".  I finished the run for 4.8 miles Avg: 8:18.  Jameson ran about 300 meters.  Jameson's lifetime miles are aprox. 3.5 miles. I'm so grateful he's a pack and play type of kid.  Jen and I are always on the go. 

PM:  10.26 miles on Glacial Drumlin Trail.  My body felt achy all over the 1st mile.  I could tell the IT bands were really tight!  Everything loosened up after 3 miles, but the legs felt dead.  I tried a longer more powerful stride hoping that would loosen up the hamstrings from the roof work I did on Wed.  Seems like it might have helped.  Mostly over cast - 83 degrees and 78% humidity

8:32, 8:04, 7:32, 7:23, 7:22, 7:19, 7:18, 7:33, 6:54, 7:00 (last .25 - 6:44 pace) Avg 7:29 pace

Lifts (NO LEGS)

Afternoon Run:  I tried to get some good sleep, but Jameson had me up early.  I could hear him getting into food in the kitchen.  It's amazing how in tune certain sounds can become when sleeping if you have a 2 year old in the house!  Jen works till noon on Sat., so that makes it hard for me to get out on Sat. for hard runs without the stroller.  Knowing we had a wedding to attend tonight left me with an afternoon workout.  I've been working on speed development, but thought it might not hurt to start putting in some long runs with marathon pace/1/2 marathon pace to stay in touch with the long run fitness.  I don't plan to go over 2 hours, but somewhere between 90-120 minutes should be good enough to keep me in touch with long run fitness to do a marathon in the fall.  The trail I ran last night was nice on my aching legs.  The legs have been hurting due to that roofing job on Wed. and so I thought it would be a good idea to get back out to that trail.  I got to the trail at 2:00 and it was 90 degrees out.  I had to think of a way to protect myself from the deer flies - they ate me up last night.  I also stopped at the bike store to pick up two Hammer Gels and brought along the Hammer Endurolytes.  I don't have a hydration belt yet, so I just carried a plastic store bought water and my Hammer Gel, while throwing the Endurolytes capsules in my running shorts key pouch.  My idea to protect against the flies was a running hat worn backward with an old rag from one of my cotton t-shirts safety pinned to the bill of the hat.  The rag bounces around on the shoulders and the hat protects the top of my bald head from bites.  Oh and I get sun protection.  Just as an added assurance I sprayed myself down with OFF - that stuff can't be good for the lungs!  I took my Espresso Hammer Gel and drank an 8 oz bottle of water while driving to the trail.  I decided to try the other direction on the trail today - hoping it had more shade.  The goal was to see what I could handle for an average pace and then see how fast I could run in the last 1/3rd - sort of like a thirds progression run.  The trail is completely flat, but loose gravel.  Running slow isn't so bad on loose gravel, but running fast is a hell of a workout!  The first 3 went 7:41, 7:33, 7:22 - I could tell it was hot, but a rare dry heat for WI and I wasn't feeling too bad because it’s fairly shaded.  The legs are still sore from the roofing work, but getting better.  The next 5 miles out were 7:26, 7:19, 7:10, 7:01, 7:02.  I was sipping my water trying to conserve - hoping I brought enough.  I got to a point where the tail ended and turned onto a hilly road with no tree cover - oddly enough I ran into an English guy riding his bike and asked if he knew where the trail connected up again.  I thought it was strange to run into someone from England, because it's rare to see a foreigner in Jefferson County, WI.  He didn't really know, so I went 1 more mile and turned at 8 instead of 9.  I figured I could always add on more on the trail going the other way than run on this desert like road with minimal water.  The next two were 7:07 (took the orange flavor gel here), 6:56 for miles 8 and 9.  On the way back I was out of water by mile 10.  I decided it would be smart to run 3-4 miles at MP pace now instead of at the end because I was concerned about being too dehydrated at the end to get any leg speed going.  I also noticed the slippery gravel was starting to wear down my legs.  The next 3 miles were 6:33, 6:50 (slow here because of fumbling with key pouch to take electrolytes pills - found they were crushed, so I swallowed as much of the nasty powder as I could), 6:32 for the last mile of the tempo.  I was a good 15-20 sec. off MP pace and I felt like I was pushing very hard on the terrible footing.  The next mile was 7:54 and at this point I was questioning if I'd make it back!  Somehow I ran 7:26 for mile 15 and 7:26 for mile 16 counting down the ½ miles thinking about how much I needed water 3 miles ago.  I opted out of the extra 5 minutes of running for 2 hours.  Good thing I did because I was getting very nauseous trying to get the truck door open for my Hammer Recoverite and water.  I walked over to a picnic table and sat down.  I was very close to throwing up.  I walked over to the bathroom put my head under the cold water fountain and drank some more water.  I sat down another 5 minutes, but had to get going to get ready for the wedding.  I was a little scared that I'd pass out so, I gave myself another 5 minutes of stretching and drove home.  Within an hour of finishing my Hammer Recoverite, eating a banana, and drinking some water I was recovered.  Today, I found out what I'm made of.  This was my 2nd week of 85 miles and I’ve never been at this mileage doing these kinds of workouts.  This is all uncharted territory for me, so I'm cautiously discovering my limits.  I'm recovering quicker and getting faster, but I still feel I'm a long way from where I was before my 9 year hiatus from running in terms of VO2 max, but ahead in terms of long run mental strength and probably fitness (although I never really reached my potential in distances over 1500 meter during my college years).   I'm praying my body will keep giving me more or at least allow me to maintain this mileage and quality because I feel very good mentally.  Even for my first two marathons Vegas and Grandma’s I averaged 43 miles per week to run 3:07 in Vegas and 55 miles per week for Grandma’s 2:50:49 (w/a 55 sec. bathroom stop).  I’ve got to believe if I maintain an average of 70 or more I’ll crack the 2:40 mark this fall if I find a fast course and get lucky with the weather.  I might be shooting to break 2:30 at Boston next spring if I can hold this kind of training.  My last marathon was a 17 minute PR, so why should I think I can’t take another 10 minutes off?   I hope I’m training right and I hope I’m not getting too far ahead of myself with these thoughts.   One thing is for sure, I need to get my racing sched. figured out if I’m going to try another marathon this fall.  I’m thinking about the Monumental Nov. 5^th – I like the later date and it’s within reasonable driving distance.

Afternoon:  I've got to start going to bed earlier so I don't have to do these hot afternoon runs.  Temp 87 w/80% humidity.  Ran from Anytime Fitness to Rock River Park to run on the trails.  Splits:  7:59,7:38,7:52,7:54,7:30,7:19,6:55 for .76 = Avg 7:37 pace.  The hamstrings have fully recovered from roof work - thank goodness!  Did the usual lifts at the club.

AM:  12 miles at easy pace (sneaky hot today) 78/76% humidity 8:00,7:43,7:45,7:19,7:12,7:09,7:04,6:57,6:53,6:56,7:12,7:15,7:20 pace last .5 = Avg 7:17

I used every water fountain I could find this morning.  Made up a new route that has 5 water fountains.  My shoes are going to need about 3 days to dry out - whew!

PM:  3.47 miles around Fort w/Jameson Avg. 8:11

LATE PM:  Almost decided not to run today and probably shouldn't have run, but it was a rare cool day/night.  Workout for today was going to be 14x400 and 12x200.  Woke up with a head cold and didn't get all but 3 hours of sleep last night.  I dropped Jameson off at the babysitter and decided to drive past work to go home and sleep.  My hope was to run around 6 pm after Jen got off work, but she was called into work for interviews.  That left me with Jameson and pushed my run back to 10pm.  I dragged myself to the track hoping the warm-up might bring back some motivation.  No dice - got through 9x400 and had to cooldown.  Physically felt okay, but mentally totally out of it.  I kept thinking about how much I wanted to sleep.  Hopefully, I'll get some good sleep tonight and put this head cold behind me.  Nonetheless, I did hit a little of what I wanted out of the workout.  To top off the day my Garmin quit working.

3 mile warm-up 8:13, 7:55, 7:50 - 9x400 82,79,77,77,78,73,74,74,76 - 3 mile cooldown

AM:   8 miles w/4x30 sec pickups.  Perfect temp and low humidity - Yeah! 72/47% I still have the sore throat/head cold going, but felt like I could have run forever today.  Unfortunately, I've had to start back to work.  My summer vacation is almost officially over.  Got my Garmin working again.  I had to reset it, it's been acting up a lot lately.  7:50,7:34,7:24,7:22,7:11,7:17,6:46,7:15 = Avg 7:20 pace

PM:  7.33 miles 8:12,7:40,7:21,7:20,7:11,6:52,6:47 finished last .33 in 6:23 pace  Avg =7:18 pace    + Lifts (No Legs)

PM:  Temp 70/73% humidity:  3 mile warm-up to Fort Middle School Track, 10x1000 meter w/50-60 sec rest (200 meter jogging rest), 3 mile cooldown.  Ran the 1,000's at Tempo Run to Tempo Interval Pace.  I went 3:38,3:39,3:37,3:40,3:38,3:35,3:35,3:38,3:37,3:33.  These felt hard, but under control.  I let the pace come to me and didn't try to over do it.  Still recovering from this head cold, but I think the worst is past me now. T= 14 miles Avg = 6:46 pace + Lifts (Legs) 

AM:  57/83% humidity - 4 miles Avg 7:50 - Legs felt very flat - I did a heavier lift on the legs so I'm sure that + the late run last night left my early AM run feeling less than good.  I'm also need to get used to running early, this is something I've haven't been very good at in the past.  I tend to sleep in!

PM:  80/57% humidity - 8 miles Avg 7:41 - Legs sore and tired, ran new rustic road - very nice out and back 8:08,7:55,7:54,7:44,7:09,7:28,7:40 

AM:  5K,10K,1 mile Chicken Chase set-up, then out for a 4 mile warm-up (no watch)

AM: 5K race

Overall 1st and 2nd place posing with the Chicken!

Waiting for the official start of the 5K.

Today I dressed up as a chicken for the Chicken Chase.  Anyone who beat me in the race got free entry into next year.  This was our 2nd year doing the chicken chase portion and the 9th year running the event.  I'm on the committee that organizes the race and each year the Chicken Dinner fundraiser would beat our event out for the best fundraiser of the year.  So we came up with the idea of having the Chicken Chase to encourage more participation.  Last year was our most successful year with 270 registered runners.  Not sure of the final numbers for this year, but I know we had over 200 bibs out there.  I'll be posting some pictures of my chicken get up later today.  Last year we decided that I would run as fast as I could while trying to only let 5 runners beat me.  I did all I could to accomplish that goal last year (I had only been running for 2 months after my 9 year break in running).  I think I finished right around 19 minutes.  This year people must have got wind of the time I ran because we had about 10 people break 19 minutes in the 5K event.  The goal this year was 19 minutes or 5 people whichever came first.  I should note that all the profits go to St. Joseph Catholic Church where the money is used to support church and school services. 

And we're off!

The temp this morning was 75/90% humidity, but it was just cool enough and the sun wasn't out to make the chicken suit unbearable to wear.  The race started off with a local runner Spencer Agnew who runs for Marquette (Division I) taking the lead from the start.  His goal was to break 16:00.  The 2nd place runner was a man pushing a stroller and then myself bringing up 3rd.  My goal was to run the 1st mile in 6:00 minutes and then assess how many runners where around me.  I was coughing up a lung that first mile, a couple of the Fort High school runners were poking fun about choking the chicken.  That cold I've had this week is finally clearing out!

At the mile mark we came through in 5:58 and it was myself  3 Fort High school runners, and 1 guy from Johnson Creek (who I later learned is a sophomore at UW-Oshkosh (Division III), but doesn't run for the college).  Just ahead in 5:55 was the man pushing the stroller and Spencer was in 1st with a 5:10.  The next mile is downhill and at this point I was getting the crowd into the race with a few chicken flaps and bawks.  UW-Oshkosh put in a surge and I went with him out of curiosity on how the faster pace felt for my legs.  During the 2nd mile I learned this race was only his 2nd 5K and he started running last year, he was attending Oshkosh, but Johnson Creek his high school had no CC or Track&Field program, he was fighting off knee injuries, and basically didn't have a clue how to pace himself.  We came through the 2nd mile in 5:37, which to me felt very comfortable.  As I paced him along I realized the 3 Fort High guys had fell a little behind in the race, so I helped Mr. Oshkosh through a snakey part in the course and told him where 1/2 mile to go was then backed off the pace a little for them to catch up.  Again, knowing at this point I was under 19 minute pace I was trying to let 5 runners beat me.  (On a side note we're going to let the chicken run free next year.  I plan on making it a true chicken chase). Spencer came through the 2nd mile in 4:45 and I'm not sure the split of the man with the stroller, but my guess was he had to be about 40 seconds ahead at this point in the race.  The high school boys caught me with a 1/2 mile to go, but one had dropped back.  I pushed the boys all the way to the finish giving them tips on building up the kick, dropping the arms and pumping the arms in the kick.  They responded to my coaching with perfection finishing in 18:01, and 18:03, with me finishing in 18:04.  Spencer won the race with a 15:33, he said he felt great.  He held back the 1st mile let it rip on the 2nd, and tried to maintain on the 3rd.  A perfect strategy for this course.  The 2nd place finisher was stroller man (I'll get his name later when the results are posted online.)  He finished around 17:20 and third place was Mr. Oshkosh running 17:50 (this was a 2 minute PR for him). 

Me in my chicken suit asking Spencer what his finishing time was.  Spencer finished in 15:33 a new course record!

Some cool things I learned in this race.  The stroller man's wife was 13 weeks pregnant and got the qualifying time for free entry next year.  (The women got a qualifying time because the hen my wife had knee surgery and couldn't run - the qualifying time was 21 minutes.)  Stroller man's daughter (7 years old) ran the 5K race in a very impressive time (24:47) and then also ran the kid's 1 mile race in (7:10)!  I think I convinced Mr. Oshkosh to go out for UW-Oshkosh's CC team.  I hope he really considers it because I think he's a diamond in the rough if he can stay injury free.  He thanked me for advice and sad he's going to run again next year.  Spencer was really excited about his conditioning on 60 miles a week and is really looking forward to his first healthy year of running at Marquette.  I see great things for him this year!  I also want to note he is a very nice young man.  He was cheering for all the runners down to the last finishers and the all the kids in the kids race.  The two high school boys were very happy with their times because they both ran PR's and they both thanked me for pushing them in the race.  My father-in-law also had a 20 sec. PR, so I was vey proud of him.

My father-in-law and I after the race.  He placed 2nd in his age division 55-59.

I also ran the kids race and saw some amazing efforts in the mile from kids still in diapers to kids in 7th grade.  It's so cool to know most of the kids and I could tell they loved having the chicken in their race.

My son running the Bailey's 1 mile

All in all I got a nice little workout and promoted another successful year.  I will note we did have a 10K (5th year for the 10K, but no chicken so numbers were down in that race - winning time was 38 something).  We may drop the 10K for next year due to the amount of course set up and lack of interest.  I'm really happy the temps weren't too hot/humid and the rain held off till right after the awards were all wrapped up.  Most of all I had a great time being the chicken again and it feels good to give back to the sport that has given me so much!

PM:  13.11 miles around Whitewater Lake/Rice Lake in storm.  Took it easy the first 4-5 as the legs were stiff and sore from not cooling down after the race this morning.  Just ran as comfortable as I could in the bad conditions.  Avg = 7:51 pace 

PM:  11.29 miles at Kettle Morain National Forest on Nordic Ski Trails Full Blue Loop with Purple add on.  8:08,7:41,7:24,7:25,7:11,7:20,7:44 (steep uphill sections w/no switch backs),7:22,7:27,7:23,7:35,4:51 pace for last .28, which included 6x100 meter striders. Avg=7:27  Perfect weather day Temp 77/50%. 

AM:  9.18 miles @ Dorothy Carnes West Park.  Undulating terrain, just tried to maintain same effort throughout park trails.  9:01,7:43,7:53,8:12,7:58,7:26,8:01,8:02,7:04 = Avg 7:56.  Perfect weather 75/57% humidity.  Running in the Hattori on the packed dirt and short grass is so invigorating! 

PM:  8.52 miles around Fort w/Jameson 7:54,7:17,7:39,7:11,6:41,7:09,7:27,6:49, last .52 6:47 pace = Avg 7:14 pace

AM:  5.23 miles w/Jameson to Daycare and back home alone.  7:52,7:46,7:37,7:18,6:58, 6:24 pace for last .23 Avg = 7:27 pace, run included 4x75-150 meter strides.  Temp 76/66% humidity.

PM: Big Workout - 10.13 miles - 1 mile warm-up, 7K alternating between 1K at 10K pace and 2K at 1/2 marathon pace continuous for as long as I could take the pain.  Splits were 1K 3:24, 2K 7:35 (3:50, 3:45 splits) ,1K 3:29, 2K 7:35, 1K 3:28.  Finished with a broken up cooldown due to our 1st CC practice.  The legs felt dead all the way through this run tonight; not a good feeling.  I've got to remind myself I'm holding some significant mileage right now.  I ran the 10K pace right on, but the 1/2 marathon pace was 15 sec. too slow (ended up being somewhere between 25K&25mile pace).  This is the 2nd or 3rd quality workout I've had a hard time with.  One more workout thats off and I'll have to re-evaluate my plan.  Avg pace=6:52    

Afternoon: 9.17 miles easy - no watch on glacial drumlin trail w/Koth Park add on.  Legs felt dead like I expected for the first 4, but came alive for last 1/2 of run.

Evening:  5.01 miles Avg 8:22 pace.  I have never felt hungrier on a run than I did tonight.  Not a good feeling at all.  After 2 miles in I felt nauseous and a little hungry.  By mile 3 I was ready to eat my hand off.  The rest of my run I was counting down the 1/2 miles till I reached my end point.  As soon as I finished I skipped out on the club and my lifts for the Mexican restaurant next door.  I put down two monster burritos, basket full of tortilla chips, and finished off the meal with a monster friend ice cream dish with whip cream and cherry topping in a fried flour tortilla like bowl in less than 20 minutes!  I must have eaten too clean today and the miles + yard work caught up with me on the run.  Can't say I've ever had that problem before, but I guess I've also never run around 110 miles in a 7 day period before either.

Temp today was 84/75% humidity 

AM:  8 miles w/4x400 @ 1/2 marathon pace and 8x200 @ 5K pace.  2 mile warm-up to Fort Middle School Track. Splits:  1:23 (whoops too fast!),1:29,1:28,1:29 - these felt a little harder than they should, but not too bad.  Splits for 8x200:  38,39,38,39,38,39,39,39 - all felt under control, was under goal pace by 1/2-1sec, but not too concerned about 5K goal pace, just doing these to shake the legs out.  Avg=7:17 pace.  Finished with some lifts (body only legs).  I ran into my friend Karen who's battled some injuries in the past year, but seems to have found her stride.  She was at the track doing some 1/2 marathon pacing to get ready for the Madison 1/2 marathon this weekend as well.  Looks like I might have caught a ride to Mad City, knowing this is move in week for UW-Madison I welcome the ride!  It's going to be a mad house up there this weekend.  Temp 79/38% - The air feels great, hope it's that way for the 1/2 marathon.

PM:  7.90 miles @ 8:12 pace.  Went to Madison tonight to scope the 1/2 marathon course.  I know Madison well, but some of the mid miles I wasn't so sure about in the 1/2.  Jen is back run walking now from her knee surgery so she and Jameson accompanied me.  I did the run walk for the first 2 miles w/Jen and Jameson.  Jen turned back and I went the next two miles up the course.  I must say Madison is a beautiful city!  The course has some hills, but no gut busters, so it should make for a fast course.  I've been told they have some good entertainment along the course too.  This is only the 3rd year of the race, but it's set up to be monster event someday.

PM:  3.23 miles @ 8:12 pace

A 4:13 PR today for 14^th place overall out of 2,772 participants!  I really wanted to break 1:20, but I’m really happy with this race for several reasons.  My previous PR was my split at Grandma’s Marathon (1:24:30) as this is my 2^nd official lifetime ½ marathon race.  My first official was a 1:37 with two weeks of training coming off a 9 year break from running.  I’m also happy because I got this PR on the highest single week and month of lifetime mileage I’ve ever run.  I wasn’t planning for this race, but it’s something I wanted to add into my training to help me gain some experience going into the cooler months of racing where I’m shooting for my peak ½ marathon.  I reluctantly decided to do this one on a 1 day taper.  I was nervous about injury and didn’t really know what to expect.  Fortunately, I have no injuries and feel very reasonable in terms of soreness/fatigue.  I took a ton of positives and experience from this race, so if the only negative is I didn’t break 1:20 – I can live with that!

I started out my day with 4 hours of sleep due to a friend from North Carolina whom I haven't seen in years flying into town.  Unfortunately, we couldn't meet up until around 9.  I have no regrets about doing this and I know he would have done the same for me.  I also was mainly doing this 1/2 as a high level workout.  When my feet hit the floor at 4:30 am I was actually more awake then I would have been if sleeping 8-9 hours, so I don't really feel the sleep affected this race in a negative way.  I'm really tired now though, so I'll need to get a good nap.  My goal was to break 1:20, but in the back of my mind I didn't really know for sure I could do it.  My best race to judge paces on was a 1 mile race (4:50) I ran about 3 weeks ago.  Mcmillianrunning.com says I should be at 5:55-6:05 pace based on the conversion from 1 mile to a 1/2 marathon, so I tried to base my training on this pace over the past 3 weeks.  However, more often than not I found 6:05 pace to be very hard in my training.  Without a proper recent race distance and solid workouts at this pace, I just wasn't sure. 

The race itself had a 1 1/2 hour delay due to lightning.  The race directors made the right call though because the lightning and rain were very heavy.  I can't imagine how hard it is to make those calls, but in this case it was good because we would have run the whole race in serious rain and wind.  I ran down to the finish and grabbed a banana and water to help keep me from eating an arm off.  The little bit of oatmeal I ate at 4:30 wasn’t doing much justice an hour into the delay.  I wasn't sure if people use gels in a 1/2, so I brought one for good measure as a just in case thing.  Well that plan failed because the gel fell out of my key pouch smack dab into the unforbidden abyss!  Most of the participants found shelter in parking garages, which is where I found myself waiting.  It was really cold!  I was shivering waiting around in the garage, but happy it wasn't 80+ degrees w/high humidity like it normally is on Aug. 20th in WI.

The first mile I just tried to get out comfortable, but not too hard because it was mostly uphill.  I hit the 1^st mile in 6:09.  I let a lot of people get out ahead of me.  I decided it would be a smarter race for me not to get out too hard and chase people down (to to ensure a strong finish) instead.  I thought the first mile was a good one, but wanted to test the legs to feel what 5:55 felt since again this was supposed to be the low end of my pace range.  The 2^nd mile was 5:53 into the wind and now heavy rain on mostly flat ground.  That mile was a little too hard.  The 3^rd mile was more like I was looking for in 6:03. In the forth mile I hit 5:54 due to a surge to run with a large group of runners because the wind and rain was just slamming my body.  The 5^th mile was 6:05, and at this point I felt it was just the right amount of effort as I drafted behind the group. The 6^th and 7^th miles were mostly uphill through UW’s Arboretum.  I was fortunate to have a runner who liked to surge on hills pull up next to me, so I went with him and my legs welcomed the change of pace.  The splits were 6:03, 6:13 for the 6^th/7^th miles and I was still feeling good, so I decided to  put a surge in to catch another runner on the 8^th downhill mile and hit 6:02.  The 9^th mile was mostly flat splitting another 6:02.  This is where I made my mistake.  The 10^th mile was uphill all the way, but I was still closing in on runners and I was pressing hard. Unfortunately, I didn’t have my hill surge friend to help me along though and I split a 6:22 (which cost me my time goal).  The 11^th mile was a 5:55 with a steep downhill section.  The 12^th mile was mostly flat and I was having fun picking off runners running a 6:05.  The last mile a runner passed me so I surged to match his pace.  I went with him and challenged him for a good half of the last mile.  I wasn’t able to sustain the pace and he continued to surge.  I think if I had more races under me I’d be able to sustain a longer kick, but today wasn’t the day to do it.  However,  I found myself using a kamikaze kick (something that helped me win a lot of races in college and the reason I stick with the weights) to take another runner on the downhill finish (last 100 yards) with a 6:03 1.1 mile split.  I was really surprised to place 14^th in that large of a race.  In the last 3 miles I passed 7 people and was only passed by 1, accomplishing my strategy of finishing strong.  This leaves me hungry for another! 

My two friends whom I rode to the race with also gained PR's.  I really enjoyed their company at the race and I was proud to hear of their accomplishments with the personal struggles they've faced over the past year.

 PM:  4.1 mile shakeout (no watch)

Afternoon:  13.09 miles - Drove over to near Kettle Morain National Forest to run the Ice Age Trail.  I decided to try the Hattori out on some technical trails - lots of rocks, switchbacks, etc...  About 3 miles in I ran up on a guy and scared him out of his shoes; he actually went stumbling backward into the bushes.  I helped him and up and apologized for the scare.  It was quite funny to watch, we were both laughing really hard!  After the scare I felt obligated to run with him, so I led us on a nice easy pace while we conversed.  I found out he's from Twin Lakes (about 40 minutes away).  He's interested in running the Ice Age 50 so, he's been making the drive to Kettle to get familiar with the trail.  I ran with him up to 5 miles thanked him and made the turn back.  I sometimes forget how enjoyable it is to run with others.  It's really a neat way to get to know someone.  On the way back my feet magically came alive!  I was flying down the trails dodging rocks, jumping roots, flying round corners, and I was loving everything about it!  The Hattori's really allow you to feel the ground and they make it so much easier to climb the steep portions.  Another shoe I learned about is the New Balance line of minimalist, which look like they'd be better for trails due to the carbon sole vs. the hattori foam sole.  The Hattori had no problem with the dry dirt and rocks though.  I don't think they would work well on a wet trail though (not enough traction).  The run was 9.93 miles, but I don't think the watch was correct.  Nonetheless, it was close to 10 at about a 9 minute pace.  The pace on those trails felt like 7:30 or faster, but the watch wasn't working well under the thick tree canopy.  I zipped home grabbed Jameson and the stroller then drove over to Dorothy Carnes West park for CC practice.  Myself, two of my runners, and their dad where late for practice.  Unfortunately, we didn't find everyone until they were starting their relay races (we like to end with these when at Dorothy).  Pushing the stroller up some of those grades was basically like walking.  Whew!  I didn't expect to get that much of workout on a 3 mile run with two of my runners and their dad!  We finished the relays and played some tag (I opted out, but Jameson tried to play with the kids).  I had a great time running today and the weather was perfect!  73/41% + Lifts

Lunch Run:  5.63 miles 7:58,7:26,7:22,7:10,6:50,7:03 for the .63 =Avg 7:19 pace.  Temp 82/43%.  Incorporated 4 hill surges in run.  Nice run w/a little bit of the run in a park on grass/pine needles.

PM:  9.24 miles 8:20,8:16,8:39,7:56,7:44,7:29,7:19,7:05,6:56, 6:23 for last .24 miles =Avg 7:43 pace.  Took a while for the legs to loosen up, but the legs felt great after a few warm-up miles. 

PM:  Hard workout - 20 miles 3x2 w/.5 rest between. 8:22,8:05,8:03,8:10,7:57,7:59,8:02,7:41,7:21,7:31,7:20,7:21,Intervals - 3 mile(6:18,6:15,6:21-uphill), 2 mile (6:14,6:20),  dragged my way through cooldown miles 8:13,8:18.  Avg pace = 7:33  This was very mentally challenging as it was my first run over 16 miles since late May.  I carried the handheld water bottles for the first time and they gave me a good arm workout!

AM:  4.67 on flat trail.  8:35 - tired and sore, 7:55, 7:30, 7:14, 7:16 for .67 Avg= 7:44 pace I worked on the 180 stride rate today.  This turned out to be a challenge!  The first couple of tries I went 165,175.  The next few where 178,178 the first 178 I thought I miss counted so I tried again at the same effort and sure enough 178 steps on the 2nd try.  I finally got it on the last try, here are my last two 179,180.  Temp 83/84%

PM:  9.57 Normal night loop w/out river park nice and easy Avg = 8:33 pace Temp 75/56%

AM:  Fishing w/my dad and son.  Didn't catch a damn thing, but had a great time watching Jameson hangout with Grandpa on his first fishing trip!

PM #1  6.40 miles - ran 1.8 miles down to Bark River Park w/Jameson to run with CC team.  Ran with kids for 2.80 broken up miles and 1.8 miles home. Avg Pace = 8:45

PM #2 8 miles w/4x400 @10K pace w/60-70 sec jogging rest   1:26,1:29 (whoops too slow),1:25,1:25 and 8x200 @ 10K pace w/33-37 sec jogging rest   41.0, 40.8, 40.3,40.6, 41.14, 40.65, 37.97, 37.96 - didn't worry about running these a little fast, just doing to shake out lactic acid and give myself a little faster running without making myself sore for Saturday's 10K.  Avg pace for the run = 7:30, Temps nice and cool/low humidity  Going for another PR in back to back weeks!

AM:  4.53 miles on new bike trail.  Legs felt dead.  Avg 7:46 pace, Temp 63/87%.  I decided to not run the 10K after talking with my long time friend.  The 10K and 1/2 marathon back to back weekends on 100 mile legs is too much for anyone.  NOT a good idea!  So instead I'll finish out the high mile week with a moderate workout at the CC course I'll be running in a couple weeks (Midwest Open).  It's a very tough course and it's been ALONG time since I've run a CC meet!

 PM:  4.07 Glacial Drumlin Trail (Lakemills) Avg 8:33 pace.  Recovery run, very achy/sore, low sleep, and stressful workday.

Lunch:  8.5 miles - No watch at Dorothy Carnes East Park, nice leisurely stroll.  Temp 85/50% - Hot, but not bad with the wind and low humidity.  Had family at the house I haven't seen in awhile so I had to do some entertaining this morning - missed the morning run.  Family get-together in the evening, so no time for an early PM.  That left me with the late evening.  Wife gives me the ultimatum to spend time with her or go on a run, which in turn I know will make her upset.  She's leaving for a week with Jameson and knows that I’ll have plenty of free time while she and Jameson are gone for running.  Happy wife = happy life - skipped the late PM and missed out on my mileage goal.  Family has to come 1st!  I'm fortunate to get the amount of time I have to run most days at this stage in my life.

Lunch:  9.09 miles at Dorothy Carnes East Park again perfect Temps 75/Humidity Low!!  Ran relaxed and controlled over the rolling grassy park Avg pace 7:46.  I thought about going to the Midwest course over at Parkside today, but just too many errands to run.  Maybe later this week after Andrea and I meet for a run.  I am super excited about my progress over the last month or two.  I can tell my fitness is increasing very fast.  I just have to be careful of injuries because just over a year ago I was sitting on the coach taking a 9 year break from running.  My o my I wish I had some more years in the 20's to do over, actually no I enjoyed my 9 year break.  Maybe I'll have a full decade of running in my 30's :)  Today and the next couple will be contin'd easy run days to make sure my legs are feeling good.  The past two weeks have done a number on the old IT bands - lots of ibuprofen, icy hot, ice, and stretching have held me together.  This week and the next will be maintenance weeks as I prepare for a huge challenge at the Midwest Open.  I hope I don't embarrass myself.  The course has two .75 mile hills at mile 1 and 3 (the 3rd mile feels ALOT harder!).  The pace alone will be foreign to my legs let alone the ups and downs.  Much different kind of race than your typical road race.  I think my best on this course in college was 25:45.  I have no idea what my time will be because my fitness is increasing two fold and I haven't tapered for a race yet.  I’m hoping my easy running days will allow me to bust a good workout on the course later this week to give me some kind of indication as to what I can run.  Then it’s a build up to the Monumental Marathon. 

PM:  6 miles of moderate running at Dorothy Carnes West Park with CC team + 5 hill surges - no watch + Lifts - Legs are officially recovered from last week.

AM:  5.05 miles out Hwy M and back - Avg 7:56.  I don't like running early in the morning, neither does my legs - ughh :(

PM:  10.8  miles @ 7:30 pace with the famous Andrea @ Kettle Moraine.  Thanks for taking the time to run with me Andrea - I know it's not always easy to get away when you're on a work trip.  It was really refreshing to have someone to run with.  I'm really glad you enjoyed the trails!  You are definitely as down to earth in person as you are on the blog!   You also looked nice and strong for just running a tough race this weekend.  I think you have a very bright future in running ahead of you!   Jen and I will have to try and get out to Utah to see you and Jake sometime.  Even if just for a short weekend to hit the slopes this winter J Thanks for making my first day back at school a much better day!

Double PM

PM #1 2.66 w/CC team @ Rock River Park, Avg Pace 6:52 added 4x200 meter hill surges

PM: #2 9.51 in Madison around lakes, Avg Pace 7:30 - Light rain, but cool temps.  Got to run in my new Adizero Adios - wow they feel fast!  Very comparable to my Saucony Fasttwitch.

AM:  Main Street 8 loop 9:00,8:19,8:04,8:16,7:46,7:41,7:28,7:19 = 7:59 pace.  Couldn't really get the legs warmed up this morning.  Stiff and achy.  Do morning runs ever start to feel better?

PM:  5.5 @ 8:30 pace Main Street 5 mile loop.  Felt good to take this run nice and easy.  Temp 83/72%