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Training Log Archive: wynncd

In the 31 days ending Jul 31, 2011:

activity

time

miles

running

57:28:40

536.7

(6:26)

863.73

(4:00)

Total

57:28:40

536.7

(6:26)

863.73

(4:00)

averages - weight:135lbs

4:10

0:00

» now

Sunday Jul 31, 2011 #

running 1:54:00 [3] 17.0 mi (6:42 / mi)
shoes: May flys #2

easy, Myrtle st. bike path to Mahtomedi and back. Humid as hell. Just soaking wet. Jumped in the river before heading up Chilkoot hill.

Saturday Jul 30, 2011 #

running 20:00 [3] 20.0 mi (1:00 / mi)
shoes: Nike May flys

easy, with Red Wing half marathon race mixed in for Marathon pace.
Incredibly humid out. I was soaking wet. No pushing the pace in this one, just kept it very modest and still got the win. lots of people were in the hurt locker on my way out, plus 4 ambulances. Looks like plenty of pillaging up at Voyageur 50mile too. Not being next to Lake Superior as much on that race plays a big part. Jumped in lake Pepin/Mississippi river after the race for a soak. 73% humidity. Pretty much used to it now. Pretty much been standard the last 3-4 weeks. like altitude training, you get acclimated. It will make a cool day in the fall seem easier.
The next 6-8 weeks will be key for threshold and marathon pace runs and of course getting in some of those intervals like I did earlier this week.
hopefully I can have a good marathon with a quality taper and maybe get that 2:25-26 marathon time.
400 abs

Friday Jul 29, 2011 #

running 1:19:00 [3] 12.0 mi (6:35 / mi)
shoes: Adidas Adizero Pro Ekiden

easy, Arcola trail road and back.
400 abs

running 48:30 [3] 7.5 mi (6:28 / mi)

easy, Kinnickinnic state park overlook and back.
Going to jump into the Redwing River City half-marathon tomorrow for a
Marathon pace workout. Good luck to those running the 30th annual Voyageur 50mile. Drink plenty of water!

Thursday Jul 28, 2011 #

running 1:06:00 [3] 10.0 mi (6:36 / mi)
shoes: Nike May flys

easy, red barn and back, very humid, but not all that hot. Soaking wet when i was done. Jumped in the river.

400abs

running 41:00 [3] 6.0 mi (6:50 / mi)
shoes: Nike May flys

easy, folks house to Kinnickinnic River State Park/ St. Croix river and back.

Wednesday Jul 27, 2011 #

running 58:00 [3] 10.0 mi (5:48 / mi)
shoes: May flys #2

easy with 4 x 1mile @ 5min and slightly sub 5 pace with half mile normal easy pace in between. Felt pretty comfortable.

400 abs, 2x20 hams, hips and groin.

running 53:30 [3] 8.0 mi (6:41 / mi)
shoes: Adidas Adizero Pro Ekiden

easy, very humid out, but not hot.

Tuesday Jul 26, 2011 #

running 32:00 [3] 5.0 mi (6:24 / mi)
shoes: Adidas Adizero Pro Ekiden

running 1:20:00 [3] 12.0 mi (6:40 / mi)
shoes: Nike May flys

easy, hilly! with Tony in St. Croix Falls and Taylors Falls.
400 abs

Monday Jul 25, 2011 #

running 2:20:00 [3] 20.0 mi (7:00 / mi)
shoes: NB T100's

easy, hilly at Willow River State Park. Excellent cool soak in the roaring great falls. Felt okay on the run.

running 1:30:00 [3] 13.5 mi (6:40 / mi)
shoes: Nike May flys

easy, Myrtle st. bike path, river, up Chilkoot.

400 abs,

damn I love the Nike Mayflys. Just got two pair today in the mail. Best shoe ever made. Cheap, light and comfy. They are so much better than the Adizero pros. Lately those have been feeling really hard and clomping. I think in hindsight their best makes are the Rocket and Mana. What I like about the Mayfly is it's simplicity, lightness and cushy ride similar to a Brooks Silence, but even lighter.

C • New manas 3

Sunday Jul 24, 2011 #

running 1:06:00 [3] 10.0 mi (6:36 / mi)
shoes: adidas adizero pro

red barn and back, hilly. Cash this week out and get some good sleep and nap today and have a solid long run tomorrow. (20 mile 6 pace and lower type run).

running 1:00:00 [3] 9.0 mi (6:40 / mi)

hilly country road

Saturday Jul 23, 2011 #

running 1:06:30 [3] 10.0 mi (6:39 / mi)
shoes: Adidas Adizero Pro Ekiden

easy. Very tired! Legs felt dead, glad I did not race. I think all of us felt dead.
very humid on run.

running 1:06:00 [3] 10.0 mi (6:36 / mi)
shoes: adidas adizero pro

red barn and back, hilly. Tired, humid.

Friday Jul 22, 2011 #

running 1:00:00 [3] 9.0 mi (6:40 / mi)
shoes: adidas adizero pro

easy, boom island overlook and back. 400 abs,

running 52:00 [3] 8.0 mi (6:30 / mi)
shoes: adidas adizero pro

easy, very humid out. Looks like this may finally pass. Have fun with this stuff eastern states! Planned on going 13 on this new hilly country road route to Perch Lake and back, but had to do some lumberjack work of my own clearing some tree limbs and branches.

Thursday Jul 21, 2011 #

running 1:00:00 [3] 10.5 mi (5:43 / mi)
shoes: Nike May Flys

10 miles @ M pace (5:38).
2x20 hips and leg lifts
400 abs

running 45:30 [3] 7.0 mi (6:30 / mi)
shoes: Adidas Adizero Pro Ekiden

Wayside overlook and back
400 abs

Wednesday Jul 20, 2011 #

running 53:00 [3] 8.0 mi (6:37 / mi)
shoes: Nike May Flys

easy, Boom Island wayside overlook and back
400 abs. Very humid out.

running 52:30 [3] 8.0 mi (6:34 / mi)
shoes: adidas adizero pro

easy, treadmill, humid. soak and swim at Perch Lake. Torchlight 5km cancelled tomorrow, so a workout in the morning, which is fine. Using my 2nd workout this weekend in town at Lumberjack races.

Tuesday Jul 19, 2011 #

running 1:06:00 [3] 10.0 mi (6:36 / mi)
shoes: Adidas Adizero Pro Ekiden

easy, Arcola Trail Road and back. Overcast, but unbelievably humid. Soaking wet. Rode across the lift bridge on bike to Perch lake for a soak and swim. Torchlight 5km should live up to its name when we run on Thursday evening.

running 38:00 [3] 6.0 mi (6:20 / mi)
shoes: Nike May Flys

easy, finally submitted to the TM at the gym. Well at least the new gym location is awesome, overlooking the St. Croix river in Hudson, WI.

Monday Jul 18, 2011 #

running 1:06:00 [3] 10.0 mi (6:36 / mi)
shoes: Nike May Flys

easy, very humid out.
500 abs, 2 x20 hips and leg lifts (groin)

Sunday Jul 17, 2011 #

running 53:00 [3] 8.0 mi (6:37 / mi)

easy, boom island wayside overlook and back. Sauna humid.
400 abs

running 34:00 [3] 5.0 mi (6:48 / mi)

sauna humid.

Saturday Jul 16, 2011 #

running 3:23:00 [3] 26.2 mi (7:45 / mi)
shoes: NB T100's

Voyageur trail marathon (20th anniversary). Jarrow presented a great token of appreciation for all of Geno's dedication over the years.
Goal was to use this as a weekend long run. I have had some nice 2 hour + runs this early spring and winter, but this was the longest run since my first road marathon last fall at Milwaukee. Needless to say I felt great. Exactly what I needed and will incorporate some more, not this length, but quality 6 minute pace 2hour runs as August rolls around. The weather this morning was not hot, but it was incredibly humid. It was jungle weather. I was soaking wet. The trails were very difficult because they were very wet and slippery, which is not good considering the difficulty of the course when it is dry! I could not wait to get out of that last 3 mile stretch from Jay Cooke state park to Mugnar bike path and let the legs stretch and get into my road rhythm. That last section was a mine field of slippery and jagged basalt rocks and cedar roots. The near straight vertical climbs up the power lines were super tough because they were so slippery. Only way was to go into the weeds. Cool to see Hartmark do a double day of races. We ran for about half the way then I caught the guy that won last year and then I had a patch where I needed some gatorade and got passed by a guy. Anyway, it became more or less a close race to the end anyway with the top 3 of us all in a 8 minute clump. Solid times on that course. Just glad I came away unscathed. Had I taken in some more water or gatorade I think I could have found more energy in the legs towards the end. I could tell they were lacking glycogen. Aerobically I was great. Hartmark was icing both achilles and knee. Tough one out there.

running 47:30 [3] 7.0 mi (6:47 / mi)
weight:135lbs shoes: Nike May Flys

easy, house to boom island wayside and back. Chilkoot sucked. Soaking wet. Jumped in the river for a soak.

Friday Jul 15, 2011 #

running 1:02:00 [3] 10.0 mi (6:12 / mi)
shoes: Nike May Flys

easy, w 3miles in 15 mins on UW Superior track, felt comfortable. Had I known that the Park Point 5miler was happening that evening I would have definitely jumped into that instead of running in Superior. Hartmark won PP5miler in 24:52ish. Enjoyed some brews and grub at Fitgers then strolled out to Park Point with the folks on the beach.

400 abs

Thursday Jul 14, 2011 #

running 1:05:30 [3] 10.0 mi (6:33 / mi)
shoes: Adidas Adizero Pro Ekiden

easy, Arcola Trail road
400 abs

running 36:20 [3] 5.5 mi (6:36 / mi)
shoes: Nike May Flys

cemetery loop

Wednesday Jul 13, 2011 #

running 1:06:00 [3] 10.0 mi (6:36 / mi)

easy, Gateway Trail
400 abs

running 50:00 [3] 8.0 mi (6:15 / mi)
shoes: Nike May Flys

easy, St.Croix rive road to boom island lookout and back, up Chilkoot.

Tuesday Jul 12, 2011 #

running 52:00 [3] 8.0 mi (6:30 / mi)
shoes: Adidas Adizero Pro Ekiden

easy, Bayport loop, 400 abs

running 50:30 [3] 8.0 mi (6:19 / mi)
shoes: Nike May Flys

easy, back country rolling road.
400 abs

Monday Jul 11, 2011 #

running 1:05:10 [3] 10.0 mi (6:31 / mi)
shoes: Nike May Flys

easy, humid out. Red barn and back, hilly.
500 abs

Sunday Jul 10, 2011 #

running 2:00:35 [3] 18.0 mi (6:42 / mi)
shoes: Adidas Adizero Pro Ekiden

easy, hilly in Stillwater with Tony
500 abs

running 1:00:00 [3] 9.0 mi (6:40 / mi)
shoes: Nike May Flys

easy, very warm out.

Saturday Jul 9, 2011 #

running 1:00:00 [3] 10.5 mi (5:43 / mi)
shoes: Adidas Adizero Pro Ekiden

comfortable (M-pace) .5 mile warm-up, 10 miles @ 5:38 pace. Liking the way I feel as each week improves and the goal is to get it down to 5:35ish pace.

Friday Jul 8, 2011 #

running 1:05:30 [3] 10.0 mi (6:33 / mi)
shoes: Adidas Adizero Pro Ekiden

easy, red barn out and back, hilly.
later on a 7 mile hike in Kinni state park next to my parents house and soak in the St. Croix river.

running 52:00 [3] 8.0 mi (6:30 / mi)
shoes: Adidas Adizero Pro Ekiden

Boom Island lookout and back along river, easy

Thursday Jul 7, 2011 #

running 40:00 [3] 6.0 mi (6:40 / mi)
shoes: Adidas Adizero Pro Ekiden

easy, Bayport loop
400 abs

running 1:06:00 [3] 10.0 mi (6:36 / mi)
shoes: Adidas Adizero Pro Ekiden

easy, with Tony on hilly roads and Interstate Park Ice Age Trail
humid out.

Wednesday Jul 6, 2011 #

running 1:00:00 [3] 9.0 mi (6:40 / mi)
shoes: Adidas Adizero Pro Ekiden

easy, Bayport-Stillwater loop.
400 abs.

Plan on a mid longish run tomorrow with Tony in St. Croix Falls. Possibly a 10km race this weekend for a workout and Voyageur marathon for a good long run the following weekend. Plan on making a couple ventures up to Duluth this summer. Just finished my major drawing collection for my next exhibition, so a nice time for a break. Been nice to get solid blocks of time to do my drawings as it is tougher during the school year. Hopefully hook up with Gregg, Polson, Jarrow the times I head up for some runs. Other upcoming races... Torchlight 5km (team race), Lumberjack days 5km (Polson and Tony are staying here), MDRA 15KM, Redwing River City half.

running 1:06:00 [3] 10.0 mi (6:36 / mi)
shoes: NB T100's

easy, Willow River State Park, hilly. Soak in the great falls after run.
400 abs. Hills feel easy out there now. I think I have reached a better all around running fitness within the last year. Maybe running hills seemingly on every run in Stillwater may be a factor too.

Tuesday Jul 5, 2011 #

running 1:07:00 [3] 10.0 mi (6:42 / mi)
shoes: Nike May Flys

easy, red barn and back.

running 37:50 [3] 6.0 mi (6:18 / mi)
shoes: Nike May Flys

easy, 400 abs

Monday Jul 4, 2011 #

running 49:45 [3] 7.5 mi (6:38 / mi)
shoes: Nike May Flys

easy, Bayport loop

running 36:00 [3] 5.5 mi (6:33 / mi)

easy

Sunday Jul 3, 2011 #

running 1:20:00 [3] 12.0 mi (6:40 / mi)
shoes: Brooks Silence #2

easy, Arcola Trail Road. Planned on meeting up with Tony and Finch to run around 8 miles in the morning, but had to do some work around the house.

400 abs

Saturday Jul 2, 2011 #

running 1:55:00 [3] 15.5 mi (7:25 / mi)
shoes: NB T100's

Afton Trail 25km race: 2nd in 1:55 (5,662 ft climb). Decided to head over to Afton to run the 25km. Figured it would be a good effort semi-longish run to put in the bank for Twin Cities Marathon. Major applause to John for having to completely retool the race and course over on the rugged single track of the ski alps hence the even more sick climbing. Two of the climbs were insane category climbs up black diamonds. Not to mention the fact that this race always lands on seemingly the most humid day of the year. I was sweating bullets just standing at the start line. The attrition rate in both the 25 and 50 km were there. My buddy Pat Russell came through in the 50km on to his last lap and could barely stand up straight nor coherent. Andy Holak was not much better. Hopefully they made it back safely. That last loop for them had to be absolute hell. I had a solid race considering no tapering or race effect. My buddy Ben Kampf ran a solid race winning again. About 6 minutes ahead. I was gaining steady ground, but ran out of real estate. Probably the only time that race will ever be held on the alps. Thank the moral dwarfs at the Capitol for that one since Gov shutdown closed all the parks.

running 43:00 [3] 6.5 mi (6:37 / mi)
shoes: Brooks Silence #2

easy, Bayport loop

Friday Jul 1, 2011 #

running 1:11:30 [3] 11.0 mi (6:30 / mi)
shoes: Brooks Silence #2

easy, humid out.

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