Chatting with a Kenyan Runner

>> Wednesday, September 20, 2017

Two weeks ago, I posted this on Facebook:

So clearly, Stanley and I are basically the same person:

- He runs 2x a day. I've HAD the runs 2x a day.

- He runs for Nike. I run for the YWCA of Minneapolis (with much fewer perks, but also less child labor).

- He has no idea about his weekly mileage. I really don't care about my weekly mileage anymore. (I just "do what I can do" without getting injured, which might actually be how he trains too.)

- His "easy" pace for 8 miles or so is 5:30. My 5K PR pace from 7 years ago is 5:32.

- Stanley thinks people could run fast like him if they ran more. I think Stanley could run slow like me if he ran less.



>> Monday, September 18, 2017

Yesterday was my 11 mile run, and now it's under 2 weeks until the TC 10 Mile! Before that run, I had 2 thoughts for how the 11 miler could go and what I'd do later this week:

- It would feel good (proving my legs weren't too tired), and therefore I'd run 1 more longer run later this week. (I had mentioned doing a 12 mile this Friday as a possibility.)


- It would feel crappy (my legs would feel overworked from increasing miles over the last month), so I would just start taking it easy to be full rested/recovered for the race in 2 weeks.

But something else happened.

I did a version of a workout that Coach Jen gave me 2 weeks before my sub-60 TC 10 Mile in 2010. I warmed up for 2 miles, did 5 miles hard, and then cooled down for the rest. I figured I'd run around 6:20s or so for the hard miles, and I didn't shy away from the hills (in fact, I purposely planned my hard 5 miles to be on the hilliest sections of River Road). Well, I ran my first hard mile in 6:14 and felt pretty good. The 2nd hard mile had a big hill up under Franklin Ave, and I did that one in 6:08! I always felt pretty good, and my times were decently faster than I figured they'd be! (In fact, I had 4 half-mile splits sub-3:00!) I averaged under 6:06/mile for those hard 5 miles!

So I felt BETTER than I had hoped (which would lead me to want to run another longer run), but it's made me feel like I don't want to overdo it now, so I'll pull back and not do another long run in a few days.

I mentioned to my wife that I might do 10 miles on Friday with Charlie. (She never knew about my previous thoughts of running 12 - she hasn't been reading my blog lately.) She even thought 10 was too much. I looked back again to my training with Coach Jen in 2010, and she had me run "6 x (3 mins hard, 3 mins moderate)" on the Friday 9 days pre-race. That run (with warm up and cool down) was 9.5 miles. Maybe this Friday, I'll run 5 x (3 mins hard, 3 mins moderate) with 1.5 - 2 miles of warm up and cool down to equal around 8-9 miles total.

So, easy run WEDNESDAY, last harder run with Charlie on FRIDAY, and then 2 easy runs next week on WEDNESDAY and FRIDAY before racing on Oct 1st!

Unrelated: here are 2 pics from yesterday:

Ella getting cozy with Henry during some cartoon time.

Charlie went on a ride with me last night, and
he wanted to wear a flashing light on his back "like Mama."


A Few Decent Long Runs

>> Saturday, September 16, 2017

As I posted on Monday, my "rest week" was over and I've been working on increasing mileage again. Tomorrow (Sunday) is my next long run which should be over 11 miles.

Four weeks ago, I did a long run of 8.4 miles. I ran that entire run a bit "moderate" at 7:14 pace. (Remember, this was just a week after the Minnesota Triathlon, so I was still kind of recovering from that. Was happy that I didn't push it.)

Three weeks ago, my long run was 9.5 miles, and it felt GOOD. I wasn't planning on doing anything special, but at mile 2, I just kept upping the pace. I ended up running my middle 5.5 miles at 6:33 pace.

Two weeks ago, my long run hit 10 miles for the first time in over 18 months. It felt LONG. I'm not used to running that far. I descended the middle 5 miles: 6:58, 6:44, 6:38, 6:38, 6:23, and 6:25 for 6:45 average pace. (Notice I missed descending the final mile, but part of the blame there was a hill - I'm SOOO not hill trained.) It was a bit warm, and I sure didn't try to go "all out." Maybe it was that it was a bit warmer, but I think I felt a lot "rougher" because of the last few weeks of consistently building mileage - I think last week's rest week came at the right time.

So the plan hasn't changed: hit 11+ miles tomorrow, then MAYBE 12 miles next Friday if I'm feeling good, then 9 days of easier runs to rest up for the TC 10 Mile in 2 weeks from tomorrow! Still holding on to my 10 Mile goal of around 1:02. We'll see!


Friday Funny 1329: Unfortuate Events

>> Friday, September 15, 2017

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Friday Funny 1328: Dumb Adults

My first "Friday Funny" of the day was about dumb customers. This one is just about dumb things that someone had to explain to another adult. Enjoy:

I had a (cute but dumb) classmate from Illinois in middle school who told me there were
"3 Illinois:" Chicago, Illinois, and whatever town she was from. (And no, it wasn't some
statement on 3 different kinds of people - she was just that dense.)

Dear. God. In. Heaven.

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Friday Funny 1327: Uncomfortable Photos

Some of these make me really uneasy... (via)

Does anyone else see Jerry Seinfeld and George Costanza?

Dat booty doe.

This is an EVIL roommate.

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Friday Funny 1326: Dumb Customers

Enjoy these 21 stories of dumb customers (and pray you never have a retail job):

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Parents Experiencing Freedom!

>> Wednesday, September 13, 2017

Yesterday, this happened:

We took Charlie to preschool for the first time. He had a great time, and his teacher commented on the fact that he had a LOT of energy for the full 2.5 hours. We weren’t surprised.

After we dropped him off, my wife and I headed out on a childless bike ride together:

My shadow creepin’ on my wife heading down West River Road.

Selfie near the start of the Midtown Greenway trail.

We rode together for nearly 7 miles, and then I took off to ride a bit faster. She got in 23+ miles, and I got in 30. Yay for parents with a few hours of free time!


"Rest Week" is Over

>> Monday, September 11, 2017

"Rest week" was a success: last week, I cut back my running mileage by 1/3 and took out all intensity. I only did 1 swim last week for the first time in MANY months (usually I do 2, but my shoulder got achy early last week). And I had a few nice rides (2 outdoor for 63 miles, and 45 mins on a bike at the gym). Time to ramp it up a bit more before the TC 10 Mile on Oct 1.

The only thing a rest week is NOT good for is my mental strength. My "long" run of 6 miles yesterday with the boys felt a bit too hard, which is depressing:

A group of "skiers" slowly passed us, and I wanted to shout "MUSH!"

Well, 11+ miles this weekend, maybe 12 later the next week, then 9 days of easier runs before the race!

Here's my TC 10 Mile prediction from Saturday's post. (Which seems SOO not possible after an easy/slow week.)


TC 10 Mile Goal?

>> Saturday, September 09, 2017

Well, the TC 10 Mile is 3 weeks away. This has been a "back off" week as I noted in Thursday's post, which is hard for me to do when I feel like I have more work to do. When I registered back in April or June, this is what I entered as my finish time:

This will be my 8th 10 mile. Here's my times from my other 7:

1:02:43 at the 2009 TC 10 Mile
1:02:19 at the 2009 Monster Dash 10 Mile
1:02:44 at the 2010 100% Irish for a Day 10 Mile
59:05 at the 2010 TC 10 Mile
1:01:20 at the 2011 TC 10 Mile
1:01:42 at the 2014 TC 10 Mile (part of the Loony Challenge - 1:02:34 pace on a short course)
1:03:05 at the 2015 TC 10 Mile (part of the Loony Challenge)

So noting that 2014 was a short course, if I just break 1:02:19, I'll run my 3rd fastest 10 mile out of 8. THAT'S my goal: between 1:01:20 and 1:02:19. I don't know how possible that is, but it's what I'll shoot for. Back in June or July, I thought I COULD possibly train hard and shoot for sub-60, but then I learned that running hard was still aggravating my back, and I ended up doing more triathlons which was AWESOME (I'm real happy with my multi-sport season!). Running HARD just took a bit of a back seat to staying healthy and racing more tris. I can't complain!

In "family" news, we took the boys to the beach with their cousins last Sunday:

Lunch break at the beach in North St. Paul!

Charlie on a ride that night.

Me and my 2 boys zipping down a dead-end road (near Cretin and I94).
Henry and I biked over 2.5 miles, and he loved it.


Friday Funny 1325: People Who Are Dead

>> Friday, September 08, 2017

Most of these people are dead. Or will die soon. (via)

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