"There's only one hard and fast rule in running: sometimes you have to run one hard and fast."








Tuesday, March 10, 2020

Briefly, Where Things Stand

I've started running again and can get in literally a mile or two at a fast pace before asthma kicks in. Doing the math regarding my goals for the year and my training so far:

The first goal is to get on the board for the MN athlete of the year. The easiest standard there is a mile in 6:30 and I'm in 6:17 shape right now. The first mile race is in May.

The 5K in under 21:00 is much shakier. I'm in shape right now to run 21:51 +/- 0:17. Doesn't look too bad, until you see that that's 3 standard deviations, meaning 99.5% chance I can't break 21 now. I figure I'm more than 186 days from averaging what I need to to break 21, which puts me at September. That's a long time; a lot can happen by then.

A 5K in under 19 looks out of the question already.

Friday, February 28, 2020

A Very Rough Month

As good a start as January was for my training, February was awful. I've been ill again and not running. I'm not sure where this blog's headed any more.

Saturday, February 22, 2020

Updates from the Competition

The initial goal being to break 21 in the 5K, I'm trying to keep track of those my age in Minnesota who do it. There were 4 at the Valentine's Day TC 5K and I didn't know what 3 of them look like; I found photos online, but they were hard to track.

First, Jim Holovnia, who ran 18:34. He ran a 17:27 last year (and four times under 17:45). Here he is with his team; the photo has a bunch of guys in my age class to watch.

Front: Matt Waite. 2nd row: Jim Holovnia, Pat Billig, Scott Lindell. Back: Rob Class, Wm. Larranaga, Rob Economy. Lindell's the only one not age 55-59.

Eric Porte ran 20:30. Last year, at age 54, he ran a 19:07.

This really is about all you find in photos for him.
Craig Hagensick ran 20:32. Last year, his best was 20:30.

His Facebook profile pic. I have no idea how old it is, but I've met him and it looks maybe 2 years ago.

Patrick Wellik ran 20:51. His best last year was 20:58.

Work photo (optometrist). The only running photo is blurred.
If you want to do an age comparison, here I am in 2018:





Sunday, February 16, 2020

One Day's Food

People seem fascinated by what other people eat and, when I say what I eat, no one seems to believe me, so here's everything I ate yesterday. It's pretty typical for me; what's not typical is having every bit of food put in the same place with the same plates and bowls for comparison. If you check the time stamps, every calorie was within a few hours.


 12 oz. black coffee, 1/2 gallon of water. I wake up thirsty. There was more water later, but I wanted to show this.
 1/2 cup mixed berries, 3 apricots, 1/2 peach, 2/3 cup Greek yogurt
 Okay, this is what it looked like when I started eating.
 200 cal. whole-wheat pasta, 1 1/3 c. broccoli, 1 Tbsp. olive oil, 1 Tbsp. vinegar, 2 Tbsp. tomato paste, 1'4 tsp. each of parsley, thyme, mixed Italian herbs.
 Again, not a great presentation.
 1/2 small baked sweet potato (about 2 oz.)
 6 almonds, 1 walnut half, 1 Tbsp. pepitas, 1 Tbsp. peanuts, 1/2 Tbsp. sesame seeds, 1/2 Tbsp. sunflower seeds, 1 tsp. flaxseed.
 Yup, turned into another "dog's dinner."
 4 oz. grapefruit juice.
 2.5 oz. mixed greens (lettuces, spinach, arugula, maybe mizuno), 3/4 oz. kippered herring, 1/2 tsp. capers.
 4 oz. red wine. [Homemade. looks anemic and cloudy]
 Turning into an ad for a grocery store brand, just wanted to show ingredients.
 12 oz. skim milk, 3 Tbsp. cocoa powder.
 1/2 c. red lentils, 4 oz. extra firm tofu, 2 oz. ground turkey breast, 1 shiitake mushroom, 1 ancho pepper, 3 cloves garlic, 1/2 tsp. curry powder
 Even if the color was right on this, the combination doesn't look a whole lot better.
 1/2 c. steel-cut oats, 1 apple (pink lady, I think), 1/4 tsp. cinnamon
 12 oz. black tea (while waiting for the oats to cook)
One last bowl of unappetizing mush.


So... I bake. I don't cook. But when people suggest, "maybe you could eat better," I wonder how.

Friday, January 31, 2020

January Training

Not that you asked.

Jan 1: 7.5 in 80:46. Wind chill of 5, icy. Some chest tightness.
Jan. 2:  6 in 56:36. Sped up from 3-5.
Jan. 3 AM: 2 in 17:41
           PM: 2 in 17:51
Jan. 4: 7 in 67:23, miles 2&3 @ 8:10/mile
Jan. 5 10 in 105:08

Jan. 6: 4 in 40:54 w/ 8x Indian Mounds hill.
Jan. 7: 7 in 67:31 w/ 4x800@7:55-400.Miles 2-4: 8:37, 8:19, 8:42
Jan. 8: 0 (-10 wind chill)
Jan. 9: 7 in 64:40, last 4.5 in 39:50
Jan 10: AM 2 in 17:44
             PM 2 in 17:06
Jan. 11: 0 (-16 wind chill)
Jan. 12: 11 in 115:00 (-2 wind chill)

Jan. 13: 4 in 39:56 w/ 8x Indian Mounds hill
Jan. 14 7 in 67:29 w/ 4x800 @8:05/mile - 400. [miles 2-4: 8:44, 8:33, 8:39]
Jan. 15 AM 2 in 17:03 w/ 5x100-300 (max speed 6:14/mile)
             PM 2 in 17:10
Jan. 16: 0 (-27 wind chill)
Jan. 17: AM 2 in 18:12 (-10 wind chill)
              PM 2 in 17:04 (-3 wind chill)
Jan. 18: 7 in 71:30 [miles 2,3: 8:53, 8:46]
Jan. 19: 11 in 114:23

Jan. 20: 4 in 39:38 w/ 8x Indian Mounds hill
Jan 21: 7 in 70:18 w/ 4x800 in 3:45, 3:38, 4:06, 4:10 - 400. Tired. Really difficult. Windy (first two repeats with wind, last against)
Jan. 22 AM 2 in 16:24 w/ 5x100-300 (max speed 5:32)
             PM 2 in 16:19 Felt hard. Tension in back of neck.
Jan. 23: 7 in 64:00 w/ last 4.5 in 38:55
Jan. 24: AM 2 in 16:48
              PM 2 in 16:03
Jan. 25: 7 in 64:04 [miles 2&3: 8:05(against wind), 7:47 (half against, half with)]
Jan. 26: 11 in 103:27 Stiff in back before starting.

Jan. 27: 4 in 38:47 w/ 8x Indian Mounds hill (tight glute medius and TFL)
Jan 28: 7 in 65:59 w/4x800 in 3:42, 3:47, 3:49, 3:37-400. Against wind on repeats 1, 2 and half of 3, with wind last repeat. Wheeze last repeat.
Jan. 29 AM 2 in 16:59 w/5x100-300 (max speed 5:18)  Chest tightness.
             PM 2 in 16:17 Died half-way.
Jan. 30: 7 in 62:20 w/ last 4.5 in 37:50. Froze hands (8 wind chill)
Jan. 31: AM 2 in 16:29
              PM 2 in 16:24


Wednesday, January 29, 2020

Winter Training Plan

My training is only slightly different in the winter, but here's what it's supposed to look like:

M 4 miles of repeats of Indian Mounds hill (0.25 miles long, 89 feet climb)
T  7 miles, with 4x 0.5 mile @ 10K pace - 0.25 mile recoveries
W AM 2 miles with 5x100m @ 1 mile pace - 300m
     PM 2 miles
Th 7 miles, last 4.5 miles @ marathon pace
F  AM 2 miles
     PM 2 miles
Sa 7 miles, with miles 2&3 @ 1/2 marathon pace
S 11 miles

I use that one hill because the path is cleared quickly and it's close to home.
The Tuesday repeats change once the snow is gone and I can run on a track.

In a few days, I'll post my actual January training in detail, so you can see how I'm doing compared to the plan.

Monday, January 27, 2020

First, the Goals

I'll be writing about how I want to train this year and what I'm actually doing, but first, I thought I'd list my goals for the year.

A) Score a point in the MN runner of the year standings (18:03 5K or 5:13 mile last year) or, much more likely, match my age-graded best time of 18:59 for 5K.
B) Be in the top 10 runners in my age class in the state at 5K (19:33 last year) or make national class standard (19:23)
C) Make the MN runner of the year standard at 5K (20:59)

There are a lot of big 5K road races in Minnesota that I've never done and they come about once per month, so tentatively, my schedule looks like the following

[Dates are from 2019]

Fitger's April 27
Brian Kraft May 27
Wm. Irvin June 21
Torchlight July 24
Scheels Healthy Human Aug 24 or Milk Run Aug 25
Stillwater Log Run September 21 (downhill course; this is my focus)
Gray Ghost Oct 21