Sunday, February 24, 2008

2/18/08 - 2/24/08

I cut the mileage back again this week and met my goal of 55 miles. I took 3 days off so ran a little extra on my Sunday trail run to make up for it. I had intended to run on Friday but it just didn't happen. It was a challenging/stressful week at work with 1 of my 2 employees gone Wed. and Thurs. and then both gone Fri. So
much for catching up on my work. I really needed to run more to run off the stress.

Dan was asking me today when I start tapering for 3 Days of Syllamo and I realized it is only 19 days. Although I have a plan to cut back the miles, I really don't know if it the right way to taper for a multi-day race. I'm just not sure what I'm supposed to be doing. I have consecutive long runs planned for this week and the following week, just shorter runs on the weekend. The next week is the race which starts on Friday. Hopefully this will be enough.

I found out yesterday that Allan B. is running Syllamo so there will be at least 3 other runners that I know running it. I had mentioned the race to him last weekend and he went home and signed up! He also signed up for the Berryman 50 miler.

Date: 2/18/2008 8:00 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 42:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10

Date: 2/19/2008 5:30 AM
Type: Hill
Course: Dreier Dirty Dozen - A Route
Distance: 9.4 miles
Duration: 1:09:25
Pace: 7:24 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 12° F, Sunny, Windy
Notes: Started out with Dan and Brad. Brad went ahead of us and somewhere we made a wrong turn on a dead end that had a connection to the MKT. We took a left and ran on the trail to Providence. Ended up being 0.1 mi longer than usual for this course. Felt good, but the hill up Stadium was tough after running all of the other hills. Bitterly cold and unpleasant wind on Stadium too.

M1 - 8:12
M2 - 7:15
M3 - 7:30
M4 - 7:05
M5 - 7:15
M6 - 7:26
M7 - 7:12
M8 - 7:05
M9 - 7:15
M9.4 - 3:09

Date: 2/19/2008 9:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 32:02
Pace: 8:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 5/10

Date: 2/21/2008 5:30 AM
Type: Easy
Course: MKT West Bridge - A Route
Distance: 7.8 miles
Duration: 56:40
Pace: 7:16 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 8/10
Weather: 16° F, Windy
Notes: Sleet and ice on the trail. No sleet while running though. Legs felt a little dead today and I was too warm. Kept pushing the pace with Dan although we were passed by Tony and Mike.

M1- 7:58
M2 - 7:08
M3 - 6:59
M4 - 7:15
M5 - 6:57
M6 - 7:12
M7 - 7:08
M7.8 - 6:01

Date: 2/22/2008 8:50 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 46:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10

Date: 2/23/2008 7:15 AM
Type: Long
Course: Country Woods to Old 63
Distance: 18 miles
Duration: 2:24:24
Pace: 8:02 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 29° F, Sunny
Notes: Ended up running this one alone. Everyone else either ran shorter or slower pace. Considering the some of the road and sidewalk conditions, trail portion, and a few hills, this was not a bad pace. I had to take a bathroom break at mile 6 but other than that I felt good the rest of the run. I really felt like I needed to run it fast after a frustrating work week. The last 4 miles were really consistent and could have run the last 2 faster if not for the snow on trail. I likely ran 18.2 mi. Everyone else had 18 on GPS and I had 17.8 so ran a lap and a half around parking lot.

M1 - 9:30 (trail)
M2 - 8:27 (trail)
M3 - 8:12
M4 - 7:30
M5 - 7:58
M6 - 8:06
M7 - 7:44 (post bathroom break)
M8 - 7:40
M9 - 8:02
M10 - 7:22 (down hill Old 63)
M11 - 8:12 (up hill Old 63)
M12 - 8:02
M13 - 8:13 (up hill Walnut)
M14 - 8:20 (snow on sidewalk on College)
M15 - 7:44
M16 - 7:44
M17 - 7:47
M18 - 7:47

Date: 2/24/2008 2:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 16 miles
Duration: 2:27:43
Pace: 9:14 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 37° F, Overcast
Notes: After digging a 57 foot trench in the yard yesterday to bury a wire after my 18 mi run, I wasn't sure how I'd feel today. I figured my lower back would be really sore, but it felt fine and legs felt good too. Getting to the run proved to be a little challenging. I was supposed to meet Dan at 2 pm. I left early and then realized I forgot my GPS so went back. Next, the add fuel light comes on so I have to stop to fill up the car. I would have called Dan on the cell phone, but I accidentally washed it yesterday and the microphone isn't working at the moment. At the gas station neither pump where I was parked would read my credit card so I had to go inside to pay. I was going to call on the pay phone, but the coin slot was jammed! I get there about 15 min late and was thankful he had waited on me.

It snowed last night, but was about 37F when we started so the trails were a little sloppy. I had signal with my GPS right before starting and then it stopped and never got a signal again. Ran on the Gans creek side first and I set the pace without my GPS for 7 miles. Dan set the pace for the last 9 miles on the Deer Run loop. I felt pretty good and overall a decent pace considering the conditions. Probably would not have been that fast on my own. Always good to have someone to help push the pace.

M1 - 9:52
M2 - 9:08
M3 - 9:02
M4 - 10:25
M5 - 9:18
M6 - 9:44
M7 - 8:45
M8 - 8:48
M9 - 9:34
M10 - 9:07
M11 - 9:00
M12 - 9:17
M13 - 8:54
M14 - 8:48
M15 - 9:04
M16 - 8:52

Running: 55.2.3 Mi - 7:30:14

Weights: 1 hr 28 min

YTD Running: 449.0

March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
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