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

Monday, August 2, 2021


 I've not been able to do much due to asthma, especially with the recent wildfires. I did want to get posted what I'd like to be doing, which is training to race 800m. Ultras were where my knowledge broke down 15 years (!) ago, but going the opposite direction, things fall apart at the long sprints.

Stage 1 would be just running 4 miles per day easy in 30-35 minutes.

Stage 2 would be incorporating speed workouts, but done at 75% effort, which is about race pace for races 15-20 times as long (for example, if 800m pace is 100%, 75% is about 15K pace).

Stage 3 would be running at 100% every 5 days. That would give the following workouts:


M 4x200m, 4x100m @ 400m pace - 4 minute recoveries

T 4x400m @800m  pace (full recovery)

W 8x600m at 5K pace (2:1 run:recovery)

Th 3x (3x300m @800m pace - 1 min.) - 10 min. between sets

F 20x100m @800m pace - 1 min recovery

Sa 800m time trial

S 3x(1200m @ 5k, 400m faster) 2:1 run:recovery

The best I could hope for, next year in my new age class would be about 2:35 for 800m. The state record for my age class is 2:23.

Monday, October 5, 2020



Locked Out

 I've been locked out of Blogger since the pandemic started. There's not much to report, as I've been dealing with severe asthma and haven't run competitively. I hope to return here sometime.

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.