Week in Review, Ending on a Sour Note

>> Tuesday, March 20, 2018

I had a decent week of training last week, but it ended pretty sucky:

Here's the breakdown of workouts with 3 photos from the week from my Instagram feed:

• MON, 3/12: broken 400s and 200s in the pool. And some core. The swim felt slow, but I got through it.

• TUES, 3/13: 76 mins on the trainer. It was part of Spinervals 13.0, and I ended after there 30 min tempo (ouch). I taught my college course and came back to a 37th birthday roll and a root beer:

Happy birthday to me! I love my silly dudes.

• WED, 3/14: easy run. Remember, this was my first run run since O'Gara's Irish Run 8K the weekend before. Things were swell.

• THURS, 3/15: 100s in the pool. My times were OK, but I felt GOOD. I did 16x100 with a short 20 sec rest (20 sec is "short" for me, and 30 sec is "long") and averaged 1:25.5. I've done better, but I was still pretty happy with this swim!

• FRI, 3/16: easy stroller run. I took Charlie out at 8 in the morning:

We'd had some melting so the trails were finally looking up, and it was
a nice 25 degree morning. Time to run, little man! (Loony Tunes help too...)

• SAT, 3/17: 83 minutes of speed work on the bike trainer. I did Spinervals 23.0, workout B and C (a "tempo/time trial" workout, and a "sprints" workout). I've been putting in OK (well, at least consistent) time on the bike, but I need to work on SPEED workouts... as it's already late March. Then that evening, the boys and I did a Mississippi River hike for 2+ hours:

We found TONS of shells, some unidentifiable eggs,
a condom blown up and tied off like a balloon, and an injured bat.

• SUN, 3/18: long run ENDING WITH FOOT PAIN. This was the "sour note." I had 2.25 miles a bit faster in the middle of this (with half mile split of 3:09, 3:02, 3:07, 2:58, and 1:28 [0.25 miles] which averaged 6:06 pace). I had PLANNED on going around 8.5 miles, which wouldn't have been out of the ordinary. But shortly after mile 5, I had some quick pain show up on the top of my left foot. It felt like my foot bulged out from the top and was rubbing on the inside of my shoe. I figured it would go away, but it didn't. I cut the run short at under 7 miles, and my foot hurt the rest of the day. I iced and heated it twice (and did that again 3 times yesterday). It actually hurts to wear shoes - I usually wear slippers or shoes around the house, and I haven't for 2 days because the top of my foot hurts inside footwear. It got better throughout the day yesterday (and felt fine during a swim), so I hope it was just a weird tendon thing that will get better with a little rest. (And that's hopeful for being able to run a 5K this weekend!)


Lake Johanna Stroller Title PROBABLY Still Stands

>> Monday, March 19, 2018

Fellow Dad Brian B was hoping to have a stroller race with me at this year's MDRA Lake Johanna 4 Mile (which was held on Saturday). We had our taxes scheduled at that time, so I had to miss it. Later that day, he messaged me and said that he ran a 24:20 with his daughter in the stroller:

He asked what I ran with the stroller, and I had just started looking back when he beat me to the punch and posted the results from 2 years ago along with this comment:

I had him by FOUR seconds 2 years ago!

That year was with the DOUBLE stroller too. He comment back: "Both? Masochist."

Then fast runner Rob E posted on Facebook (and tagged both Brian and I) asking what my fastest stroller time was at Lake Johanna. I assume him and Brian had been talking about it at the race, but I don't know for sure. Here's how the conversation went:

Here's the link to my 2016 Lake Johanna race report which was my first race with both boys, and here's the link to my 2012 Lake Johanna race report that HENRY wrote when I ran my "course stroller PR" of 23:48. Here's the results even noting the course was a little long:

And in my sub-24 PR stroller race, Henry was asleep as I finished
(as seen in my race report as I was still in the finisher's chute).


First of all, I'm only *pretty* sure that I have the fastest stroller time at Lake Johanna in the last 7 years. Before that, who knows. I'm not totally comfortable saying I have the "stroller PR," but I might. (In 2012, I remember long-time MDRA employee Heidi M saying something like "Oh, I SUPPOSE you can race with a stroller if you want..." And it sounded like it wasn't something that had happened there in the recent past that she was aware of.)

Secondly, Brian is a MUCH faster runner than me. I showed 2 pictures of him last week in my post of all of the O'Gara's 8K photos where he ran a 27:59 compared to my 29:54. That's not even close. That's a different league. So why so "slow" this past weekend? Here's a true story I posted on that thread on Facebook:

Sidenote Brian: I forgot to mention that I ran a 37:16 Thanksgiving 10K with
the stroller
later in 2012. Use that for some 10K motivation! :)

So I guess this brings us to this... mark your calendars for next March:

(I spent tens of minutes making this. I need to make a better
version as an animated GIF with flashing things and explosions.)


A *FREE* 5K Next Weekend!

>> Saturday, March 17, 2018

This will be in 3 quick parts:

• ONE: a FREE 5K!
• TWO: my weekly plan leading up to it.
• THREE: racing withOUT a watch?!?

• ONE: a FREE 5K!

An admin from the Minnesota Distance Running Association posted on Facebook that they had a free entry into the Twin Cities in Motion "Hot Dash" 5K or 10 Mile.

It was posted on a "Grand Prix" page, and I'm not signed up to do the Grand Prix series this year, so I commented that I'd take it if I wasn't disqualified for not being in the series. I was told that didn't matter, and I got a free entry! I'm not in 10 mile shape right now, and I NEED to be working on my speed, so I signed up for the 5K as a "tempo workout" day.

Hoping to be JUST under 18. I ran a 17:39 5K last spring, but I've been bleeding speed this winter.

I like the "No" and the more kinder "No Thank You" options. Where's the "Hell Yes" option?

One of the first "free codes" that I've used online that was TRUELY free! Usually,
I have to pay some sort of $2-$5 fee. Thanks TC in Motion and imATHLETE!

• TWO: my weekly plan leading up to it.

I usually run on Wed, Fri, and Sundays. Except for last weekend's race which was on a Saturday, I've ONLY ran on a Wed, Fri, or Sun since October! But since my legs are feeling OK post-race, I think I'll mix that up this next week. I think I'll run Tues, Thurs, and then race on Saturday. Then I still get my 3 runs in for the week. (And I did a similar thing at the end of October as I led up to the Minneapolis Halloween Half Marathon - my last T or Th run in 5 months!)

I'll treat the lead-up to the race like it was a hard tempo run - I won't take the day off before the race (I think I'll swim), but I MIGHT take the day off after it. Maybe I'll just spin my legs a little on the bike. We'll see.

• THREE: racing withOUT a watch?!?

"Favorite trainer Laurie" and I were talking at the gym on Wednesday about last weekend's race. She said she ran that race without looking at her watch; totally by feel. She was HOPING to finish under 46 minutes, and was going to be pretty bummed if she couldn't hit that. So she was THRILLED when she came to the line seeing sub-44 on the clock! She told me I should try that sometime.

I REEEEEEALLY thought about it, but I decided against it for this race. For 2 reasons. First, I went out hard last weekend and had my fastest mile as the first mile of the race AS I WAS CONSIDERING GOING HARDER at that point. Nope. That would have killed me. I still would be laying at mile 3.5 of that 5 mile race had I tried going harder at that point. And second, this is going to be a slower race field, so I'll be running near the front. (A just barely sub-18 finishing time would have been good for 3rd in 2017, 6th in 2016 [possibly able to hit 3rd as 4th and 5th were both just under 18:00], and 2nd in 2015.) So that means if I don't have my Garmin showing me my first 2 half-mile splits, I could EASILY go out WAAAAAAY too hard and die during that race. I tend to go out extra hard if I could be at the front (or near the front) of a race. And I know what some of you are thinking... "Steve, it could be good for you to try going out REALLY hard in a 5K!" But not now. Maybe If I'm able to race a bit this summer, I'll try that by mid- to late-summer.

Well, it's supposed to be above freezing for the few days leading up to the race, with some possible rain on race morning. We'll see how this goes!


Friday Funny 1412: Yelp Restaurant Reviews

>> Friday, March 16, 2018

"Jack T" has 5 pretty great Yelp reviews:

Lots more funny things on SportsAndLaughs.tumblr.com. HAPPY WEEKEND!!


Friday Funny 1411: "May I Speak To Your Manager?..."

Here are some example of GOOD or BAD customer service that may spark a talk with the manager:

Well... technically...

Lots more funny things posted all day long on SportsAndLaughs.tumblr.com.


Friday Funny 1410: 20 Times the "Greatest Generation" Failed Using Social Media

This is NOT meant to be a jab at older folks. (How's that saying go? Something like: any thing you are born with is natural and normal, anything that gets invented by the time your 35 is new and innovative, and anything invented after you are 35 is unnatural and unnecessary.) I think these are all adorable, and I just love these:


No one goes there.

I LOVE Jo Ann.


Lots more funny stuff posted all day long on SportsAndLaughs.tumblr.com.



Follow steveinaspeedo on Twitter

Facebook Fan Page

All content and original images copyright 2006 - 2017 by Steve Stenzel, AKA "Steve in a Speedo." All Rights Reserved.
Want to use something seen here? Just ask - I don't bite.