Weekend Recap

Great running weekend. First 40 plus weekend in awhile...

SA - 20 easy AM, 7 easy PM
SU - 10 easy AM, 8 easy PM

Shook out the sillies this weekend. Work is going well today. I am working on putting together (and on) a photography adult education series starting in Feb. as well as finalizing some enrichments for February. Hopefully, by the end of the day tomorrow, I will be able to send out my Nike grant application, that, if granted, will fund our running club. Alright. Off to the day. God bless.

This week in running...

Just finishing up what has turned out to be a stellar week of training. My work outs are starting to get more consistent again and meaningful. What do I mean by meaningful? Definitely, when I am running without a game plan I tend to run too hard and long, ultimately leading to chronic lethargy and pretty average runs. Last week I began scheduling my work outs again, so that each run has a purpose and limitations - max. pace, distance, etc. In this way, each work out has a definite end and a reason - to work on speed, distance, pace, etc. Last week was a slightly painful 125 mile week - lots of aches and pains from running too hard in the previous weeks. This week was much cleaner and flushed out the sore spots...

SU - 13 mile (moderate pace)

M - 10 mile tempo (solid effort with a kick in the last two miles) AM, 9 mile easy PM

TU - 9 mile hill tempo work out

W - 14 mile steady AM (moderate pace), 9 mile easy PM

TH - 9 mile easy AM, 8 mile easy PM

F - 10 mile easy AM, 11 mile (moderate effort with hard kick in last 5 miles) PM

SA - 20 easy AM (7:00-7:30 pace), PM To be determined...

This is a very manageable mileage load. I have been recovering really well. I am not sure that I will be increasing my mileage much above 130 this training cycle. I don't think that I need to. Instead, I will focus on increasing the intensity of my hard work outs. Also, I have been good on the hills lately, but I know I could be stronger and will need to be to do well at the The North Face Endurance Challenge. More hill work outs to come. 

Pretty good work week out here. Had a few moments this week, but I feel like I have recovered from them pretty well. Currently, I am doing laundry, kicking back and relaxing. A beautiful Saturday here (sorry Minnesotans). Peace and love!

Mileage

Good work out sequence this week. Let me start with Tuesday...

T - 9 mile tempo (I took the morning off to recharge my batteries)
W - 14 mile easy AM, 9 easy PM
TH - 9 solid-state AM, 8 easy PM

Tuesday I ran really hard and short. Wednesday I ran slow and long. This morning was a moderate effort followed by an easy cruiser this afternoon. Good stuff.

Winter Running, the Future and Thoughts

Winter running highlights, firstly.

1) 57:30 - 10 mile treadmill run (several 5:18 miles)
2) Back to back to back to back to back to back to back wintry long runs (15 miles plus).
3) 35:00 - 10k treadmill run (a few hours after a 13 mile cruiser)

2009 Spring running... my racing schedule is starting to come together. I was able to get into The North Face Endurance 50 mile NW regional race in Bellingham, WA. That race is June 6th. There are a few MT marathons in March, April and May that I will use as tune-up, training runs. At the end of February the USATF MT Half-marathon state championship is scheduled. The race is around Seeley Lake. I am tentatively planning to be there (and to run fast - treating the race as a race, instead of a training run). If my schedule and financial situations allow, I will be there. Should be fun! I am feeling good about getting some things on the schedule. It is making it easier for me to focus my training and start tuning my body - with active training and more rest. Good stuff.

Yesterday, at LEAP, I played the part of the bingo caller, yet again. One of the great joys of life, for those of you who haven't yet exerpienced bingo calling, is bingo calling. Today is club day; running club for me. A few of the kids are putting in some good runs outside of club now. Tomorrow we will review our club goals, have an open discussion about working outside of your comfort zone (pushing yourself) and then head out of doors for some warm-up tag, the triangle running drill and an individual timed run. Good stuff.

Alright, it is off to do the work of the day. God bless. Peace and love.

It's Friday!

Good day. A snowy day here. About 4 inches fell in Great Falls last night. Needless to say, my 10 miler was slow and snowy this morning before work. It was a great run. This afternoon I will take advantage of the Montana countryside and cruise along on a 10-12 miler before heading home. Peace.

Back on track...

Alright, finally, I can say I am back into my work/nutrition/work out routine. This is a good thing. Many people scoff at the idea of become to regimented with their daily activities. What I have come to learn through the years is that it is important to maintain a fairly steady routine of meaningful activities that nourish the mind, body and soul. For me that has meant holding meaningful jobs, running, attending a spiritual home on a weekly basis and eating well. Each day, I am able to engage with those things that give me life - praise be to the Lord - and it is routine that helps us maintain a steady, accountable framework of which to live. It is important to be open to change and not to become so regimented as to become mindlessly absolved in your day. Engage with what you do. Do what you love and do it honestly. At times, these things get out of balance in my life (running, work, social life, spiritual life, etc.) and I know it. It is then, when it is important to take an honest look at your daily routine and make the appropriate adjustments. Don't get caught up in the little details of the day to day, be open and ready for whatever God is doing in your life, but do have a plan, a structure, a framework of which to operate, so that you are more free to engage with the details as they arise.

Currently, I feel like I am balancing. It feels great. I am at peace. It is great to be back on track with my routine. Tuesday, I had to take a day off of running - keeping it at 8 miles for the day - in order for my legs to rest a bit. Yesterday, I had a really nice 20 mile day. A steady 13 miler before work followed by a mid-day 7 miler. This morning I ran a really solid 9 mile tempo run with a nice kick at the end.

I did 'the triangle drill' yesterday at running club. The kids really enjoyed it. One of the lengths of the triangle they sprint, then power walk the next, then jog the third and continue doing laps around the triangle for about 10 minutes (per repeat). At each of the corners of the triangle the kids had to either do 5 jumping jacks, 5 butt kicks or 5 knee lifts. It was great. We had a good time and played some serious rainbow tag to warm-up and cool-down. When the snow melts we will kick it up to 2-3 a week, 30 minute work out sessions afterschool to begin gearing up for Spring races. Love it.

It's Been Awhile...

Hello all. Forgive my hiatus, for I have been busy engaging with the life. During my blogging drought some great things happened, I...

1) ...had a wonderful time at home with my family.

2) ...made it back to Great Falls in a relatively timely manner.

3) ...took my first day off of running in well over a year (a conscious decision).

4) ...had a delightful 22 mile Sunday, followed by a 17 mile Monday.

5) ...made it back to work and school with a good attitude.

6) ...shifted my 2009 training goals (See Below). 

My big focus this year will be the Colorado Trail record attempt. The 50 mile races that I was intending on doing filled up within hours of registration opening. Anyways, I am not sure that I would have had the time or the money to get to those races anyways. I will run a few races, but only for fun and training... nothing too competitive. This year I want to focus on running slow, long and hilly to prepare for the long days on the CT. The reality is, I can't get in the miles necessary for the CT while concurrently keeping the intensity of work outs necessary for racing. I am at peace with this. It makes sense and it relieves a lot of the pressure I put on myself when gearing up for races. 

Anyways, life is good. I will keep you updated on how my Spring training evolves and life changes.