The Running Thistle

got to have faith

2009-09-13T22:07:00.003-05:00

The wheels feel off last week. Just under two weeks ago I tweaked my knee doing a hill workout. I wasn't able to run much, only a few short runs on the track and I missed my 20 miler for my peak week. I did do a lot of mountain biking, which didn't bother my knee. I ended up getting a light knee brace and felt pretty good Thursday over 7 miles, 8 miles yesterday and I did 15 miles today. My knee felt pretty good for the 15 miles, but I struggled toward the end of the run, which may have been due to the 8 yesterday in hot, humid weather. Anyways that the update, now I've got to have faith in all the miles I've put in with only 3 weeks til the marathon.

Lighting Run

2009-08-25T06:14:00.004-05:00

During this mornings run I enjoyed a lighting show in the dark sky over head. It was pretty cool at first until a bolt struck down a mile ahead of me. At that point it was more creepy than cool.

Last week was my down week before I ramp up the miles these next three week. The next three weeks should be between 55-60 miles and that will be my peak mileage for training. After these three weeks I will be reducing mileage for another three until race day.

My running/ training has been very good to this point. The one thing I really need to work on is eating better foods and not indulging in ice cream and a couple of Summit beers in the evening. Those two things together are my greatest weakness. A beer in the evening won't kill you, but after some sweets and possibly a fast food meal during the day, it all adds to junk in my system and hampers recovery and efficiency.

8/17 5 mi 9:00 pace 5:30am
8/18 10 mi UST track workout (2 x 4mi tempo)
8/20 5.5 mi 7:20 pace 8am
8/21 5.5 mi 8:00 pace 5:30
8/22 14 mi 8:05 pace 5:30

Go Farve! Go Vikes!

2009-08-19T21:03:00.004-05:00

That's all I have to say about that. Last week was a good week and it's as follows. I am still working on getting a better feel for my pacing and struggling with what to realistically set for a marathon pace. I also realized today I have 524 miles on the current shoe, time for a new pair.

8/10 4.5mi 8:00 pace 5:30am

8/11 10mi UST 4x1mile (7:09,7:06,7:01,7:30) 2X800 10:30am

8/12 5.5mi 8:20 pace 5:30am

8/13 10mi 3mi GP 5X800 (3:45) 3mi Tempo

8/15 20mi 8:30 pace 6am

Total 50 miles

A little lucky

2009-08-09T21:34:00.005-05:00

I got a little lucky getting all of my miles in this week. In particular my long run on Saturday where after awaking up to thunder all night the skies cleared and I was able to get out the door at 5:30 and into cool moist conditions. During the beginning of the run it was still dark and I only knew that there were heavy clouds over head. As I finished my first loop and was east facing, I could see the clouds parting and the sunrise illuminating the breaks in the clouds, pretty awsome sight to start the day with. About a half hour later there was a dark bank of thunder clouds moving in and thought I might get rain, but as I ended my second loop I was just on the southern edge of the storm and just got a light rain to end my run with, it was great. Later in the day talking with my brother in-law Jared, who live just 10 miles north of me got caught in heavy rain and lightening halfway through his long run and that's when I realized my luck.

8/3 5mi 7pm

8/4 10mi track wkout

8/5 5mi 8:57 pace 6:pm

8/6 10mi 8:06 pace 1:30pm

8/8 18.5 8:08 pace 5:30am

8/9 3mi easy 8pm

Total 51 miles

It's July!

2009-07-29T06:45:00.003-05:00

And I have been away for a while. It's funny how sometimes you need certain things. Such as the case with my journal here. For the past few months I haven't had any interest in updating it until the last few weeks when while running I've felt the need to share or record my running, how trainings going and the ideas I come up with while running. I will save the ideas for later when I've had the chance to assess them in reality. However I am in the middle of training for Twin Cities Marathon in October. Training is going very well and I'm hitting my training schedule perfectly. Currently I'm running about 45 miles a week with an intensity workout or long run everyother day and my body is responding well to the work load. Below is my schedule of the past couple of days.

Sunday 7/26 9 miles (Easy week and long run cut short)
7/27 4 miles (Easy)
7/28 10 miles (GP with 10min uphill intervals)
7/29 5 miles (Easy) Stung by bee - that sucked

Weeks End

2009-04-12T21:28:00.006-05:00

I ended up putting in some good miles this week on top of a killer work schedule where I didn't get home much earlier then 7pm each night and 11pm on Thursday. It was a good week, I sold some houses, but I don't like that schedule at the expense of my family. Hopefully it will be more balanced from here out.

Today is Easter and after eating about 6000 calories my brother Dan got me out the door for a 4 mile run. I thought I was going to puke, but it was good to get the blood moving.

4/6 2mi treadmill 530am
4/7 3mi treadmill 530am
4/8 8.5 7:45 pace 930am
4/9 5 8:12 pace 900am
4/11 9.5 7:38 pace 11 am
4/12 4.5 8:40pace 645pm

Total 32.5 miles

Wednesday Run

2009-04-09T06:26:00.003-05:00

Somehow my longer run during the week have been taking place on Wednesday's. Tuesday's and Thursday's have been to busy and usually on Wednesday's I drop Carter at school and I go to a coffee shop and work until I have to pick him up. Last week I decided to run and enjoyed the free time some much I did the same this week. This week the weather was much easier to run in and I ran the same route along White Bear Lakes southeast boarder. I was a little sluggish the first couple miles going into the wind, but as soon as I was able to cut the wind I ran effortlessly.

8.5 mi 7:45 pace 33 degrees

Weeks End

2009-04-05T21:29:00.006-05:00

After a busy last weekend and missing my long run, I rebounded well this week and put in some more good base miles. Below is this week in review.

3/30 2 mi treadmill
3/31 4 mi 8:35 pace 148 HR treadmill
4/1 8.5 mi 7:51 pace 164 HR
4/2 3 mi 9:00 pace treadmill
4/3 4 mi 7:47 pace (16:48/14:21)
4/4 8.5 mi 8:14 pace
4/5 4 mi 8:28 pace treadmill

Total: 34 Miles

Test of Balance

2009-04-03T08:48:00.004-05:00

As a Realtor putting in long hours nights and weekends is hard especssially with three kids under 3 year old. However the flexiblity of mornings and afternoons to run is well worth it, it's a good balance, just don't tell Lisa that.

Currently work is very busy and I am having to make time to run based of my work and family schedule (yes running comes after family and work). So my usual Tuesday and Thursday mediem/hard effort runs were made into maintainance runs. Wednesday I was able to sneak in 8.5 miles along White Bear Lakes southeast boarder which was a good run as the snow fell. It will probabley be the last run of the season with the snow is falling around me. There is something about running in snow and rain that puts you in the zone and makes you very aware of your thoughts and body as put in a good effort. It was a nice farewell to winter.

A Good Base

2009-03-22T06:30:00.002-05:00

I'm feeling pretty good that I have established good base miles through the past couple of months. This week I started adding on some miles and I felt very comfortable with the increase. I have been running 20-25 miles a week with mostly shorter runs and a 6 mile run on the weekends. This week was as follows:

3/16 5mi 36:54
3/17 6mi 3mi 28:10 am/3mi 26:07 pm
3/19 6mi 51:55 (Harriet & Calhoun)
3/21 10mi 1:16:25 (Bald Eagle Lake)
3/22 3mi 28:35

Total 30mi

So a couple more weeks of 30-35 miles and I will be ready to start training for Grandma's Half Marathon in June!

Busy Week

2009-03-05T15:00:00.003-06:00

Note to self: four days off does not do the body good. After a busy week I finally got out this morning for a run. My body feels good, as it should with a few days off, but I felt very sluggish today. I meant to take it slow and just get the blood flowing, however I ended up running a quicker pace than I should have.

5 miles. 38:31. 167HR 33degrees

Out of Clothes

2009-02-11T17:56:00.002-06:00

All my outdoor running clothes were in the wash this morning so I ran on the treadmill even though it was a comfortable 40 degrees outside. Hopefully this mild weather will last, but I do live in Minnesota and I know better.

I ran a good effort and felt strong. I did 5 x 4minutes @ 7:40 pace (2minutes rest between)

5 miles 8:15 pace

Finally Warmth

2009-01-31T09:37:00.004-06:00

Well warmer than its been around here in awhile. I've been starting to go stir crazy on the treadmill. This mornings I ran with the Tri Fitness group for an hour at a real easy pace. The morning sunrise was beautiful over White Bear Lake and it was nice to enjoy it without a bitting wind in my face.

6.5 miles, 9:10 pace, 20 degrees, 7am

Good Double

2009-01-22T16:56:00.002-06:00

Double run today. Started with a morning five miles in a cold foggy air. The daytime temp yesterday was in the low 30's causing the snow to melt which created the fog this morning. This morning it was about 10 degrees and the moisture created frost on every thing which was neat to see through the fog. It also made for some frost eye lashes and frosty clothes.

My second run today was a speedy 4 miles on the treadmill averaging between 7.5 and 8.3 mph. I felt good on both runs.

And A New Year

2009-01-05T14:07:00.003-06:00

Happy New Year to myself and anyone else who may stumble upon this post. The last week of '08 ended with some good running. Sunday the 28th I ran with a group from Tri Fitness in White Bear Lake. We ran a comfortable 10 miles, it was the first time in awhile running over 6 miles or so, I felt good and actually finished pretty strong.

This new years week I have been getting in 3-5 miles everyday and finished last night, Sunday with a treadmill exercise called "Sevens". It was a hell of a workout and I will give you the rundown below:

90sec 6% grade at marathon pace
60sec flat recovery jog
60sec 7% grade at marathon pace
2min flat recovery jog
This equals one set

5.5miles 5 sets of Sevens 45min Treadmill

Merry Christmas!!

2008-12-25T13:17:00.003-06:00

I ran outside this morning for the first time in a couple weeks. It was cold about 10 degrees, but once I got past the first mile it was very nice and a beautiful winter morning. I have been running mostly inside on the treadmill the past two weeks due to very cold weather and a lot of new snow on the roads and paths. I am kind of wimping out this year and trying not to run in the cold weather below 10 degrees, but I also don't want to get hurt running in poor conditions for no reason.

Anyway, a merry christmas to all. I am enjoying it with my family and getting in some good runs during the restful time of year.

5 miles 8 min pace 10 degrees

On and Off again

2008-12-10T13:14:00.003-06:00

This past weekend I was very busy giving x-mas tree and wreath to my past clients. I started Saturday morning and wasn't finished until late Sunday afternoon. Due to that I didn't get a run in over the weekend and once I fell off the wagon I didn't do a good job re-motivating myself to get out Monday or Tuesday.

Last week I did get in 20 miles and I did get in 3 miles on the treadmill today. I'm back on the wagon and it feels good.

3 miles 9:00 pace

Sat. Morning

2008-11-29T10:53:00.002-06:00

Perfect late fall morning, brisk but not cold or windy. I left Lifetime and ran along the Mississippi doing my normal route over the Ford and Lake Street bridges. I felt good through 5 miles, however I tired quite a bit mile 6 and slowed my pace and focused on form verses speed. Overall a smooth comfortable pace and run.

6 miles (46:40) 7:30 pace 27 degrees 8:30am

Easy Today

2008-10-15T21:36:00.002-05:00

Today was easy after 6 miles yesterday. I am slowly building as I get back into a good routine. My legs feel good, I just don't want to rush into long distances without having a good base of miles.

10/13 3 miles
10/14 6 miles 8:05 pace 50 degrees
Today 2.25 9:30 pace treadmill

Weeks End

2008-09-28T20:41:00.003-05:00

Saturday I ran with my brother in-law Dan. We try to meet Saturday mornings for a 4.5 mile run and coffee after. I arrived early and ran a 2 mile loop. When I got back to the coffee shop Dan was waiting and we hit our 4.5 mile loop. Dan was a little sluggish, but around mile 2 he found his groove and we picked it up to a 6:30 - 6:45 minute pace. It was a hard effort, but it felt good.

6.5 miles 7:10 pace 60 degrees

Sunday we had a family brunch at our house, which also turned into a family dinner. A long day and a lot of food. I got on the treadmill in the evening to get the blood moving.

2 miles 9:10 pace

Easy Three

2008-09-26T06:19:00.002-05:00

I didn't run a ton of miles this week, but I've been running daily and working out at the gym. My legs have been fairly sore so I tryed a yoga class yesterday and I felt great after the class, howevrer today it's adding to the soreness. I think in the long run it will be helpful.

3 miles 8:06 pace 141 HR 5:25 am

Maintainance Miles

2008-09-25T06:13:00.003-05:00

Felt alright this morning. I feel rested mentally and had a little faster pace this morning however my legs were pretty heavy. These morning short run I am really just looking to loosen up with an easy pace.

3 miles 7:52 pace 5:15am 50 degrees

Wednesday

4 miles 8:00 pace 12noon

Nice Fall Morning

2008-09-22T06:30:00.002-05:00

What a nice first morning of Fall with a very comfortable temperature and a light breeze. I felt great this morning with a good spring in the legs after coming off a tiring weekend.

3 miles 8:36 pace 141 HR 62 degrees

Weeks End = Tired

2008-09-21T15:41:00.002-05:00

Even though the kids were up early this morning (5am), I got in a easy run with Carter in his stroller. My body performed as expected with a lack of sleep, oh and did I mention the 4 beers at the neighbors last night? Needless to say it was a easy run to finish off the week. I also hit the gym in the late morning to lifted upper body. This week was a good start getting back on the running wagon.

5 miles 65 degrees

Saturday Run

2008-09-20T13:10:00.002-05:00

Great morning for a run. There was a slight breeze to stay just cool enough in the morning humidity. My legs were a little sore from lifting earlier in the week, but loosened up and felt good through the second half of the run.

6 miles 8:11 pace 70 degrees