Monday I took the opportunity to run really slow and keep the pace near 8:00/mile for about an hour. My legs were very sore, especially the hip adductors that I strained on Saturday. I made my way and I was hoping it was a good move on my part instead of taking a zero and resting. On Tuesday I found out that I did indeed make a good move and run on Monday. I think it helped loosen up some stiffness and the run was another easy day and I made the decision, much like two weeks ago, to take an extra day of rest after a really long run. By the end of the hour my legs were feeling pretty fluid and I was chalking up another run in the progressive column.

This morning I was to do some fartlek intervals at 5K pace along with a good warm up and warm down. All was feeling well until repeat 9 and 1o. That's where my adductors started to scream a bit and I decided to call it a morning after the tenth repeat. The warm down to the house was slow and I was feeling a little stiffness with my stride. Once I got home and stretched a little I felt great and will welcome tomorrow recovery style run with open arms.

I am at the point in training where any conversation about the marathon gets me butterflies in the stomach and the urge to head out and hammer out a run. I like and dislike this part of a marathon build up because one has to keep things under close monitor and not over do it, but I also must not get stale in my training. Just enough stimulation to keep you busy.

Here are the last three days of running:

50:00 6.5 miles (easy)

1:00:31 8 miles (feeling much better)

10 X 1 minute fartlek repeats at 5K pace

1:19:49 11 miles

The problem I write about is one that I developed yesterday. On Saturday's I usually use the local trails to get off the pavement and allow my legs a little more recovery by running slow for near ninety minutes. Leaving the house under a constant drizzle should have been a major red flag. My goal was to run one complete loop in Hartley and one in Rock Hill. First was Hartley. Upon entering the single track just off the main trail I said to myself outloud, "what the hell am I doing running on wet, muddy, rutty, single track three weeks before a marathon?" I answered myself with a , " I'll just take it slow." So the run was going just fine and I was running slow. My legs were feeling great and I was over half way through the trail. I knew a small creek crossing was coming up and I wanted to ready myself for a quick splash and take a couple steps in the water to help wash off my shoes. As I was getting ready to pick my line to avoid any large boulders hiding in the creek I hit a beveled bank of mud and quicker than I realized I was fighting to stay on my feet. My left foot slid out from me sideways and the right soon followed and down I went on my right hip. ****! was my first word! It often is when things like this happen. I felt my left groin pull the most, and the right didn't feel much better. I started a very slow jog and knew something wasn't right. My low back started to cease up and soon I had all I could just to get out of the woods and home to a warm shower and dry clothes. I didn't want to do any stretching on freshly injured tissue so I just took the warm shower and loaded up the family to hit the movies! We saw MJ's, This Is It! Great show!!

The run this morning was all about keeping the groin muscles at ease and not to hurt them any further. I find it interesting that I could run long today, it just didn't feel all that great. I felt like I had done too many strength training exercises rather than a full blow injury. Let's hope it heal quick, as I have written off Hartly until after the marathon.

Here is how my weekend went.

easy running. felt tired at home. almost took a zero.

6 miles

Wet, muddy, rutty Hartley trails. Complete loop. Fell*

1:03:34 6.7 miles

Last real long effort. Same run as two weeks ago.

2:41:07 23 miles

This morning was a scheduled true "tempo" run. After an adequate warm up of near twenty five minutes I started to work into the pace with an end point of unknown distance. (the plan called for 5-7 miles and my last tempo was 4.4 miles two weeks ago) The early pace felt great, as my warm up indicated I was ready to make a good go at this workout. Something happened after the second and third mile though. I couldn't put my finger on it then and now just chalk it up to one of those days. The effort got more intense and my pace fell off. I tried to use some internal mechanism to relax my body, easy off on the shoulders, loosen the hip swing and it would last for a minute or two and then I would feel tight again. Repeat cycle over and over to the end. I didn't cut the workout short, which I almost did, and instead turned the workout into a "steady-state/ slow tempo" workout. (splits off by an insignificant amount) What's the difference right? By the way I felt the side stitch I knew was definitely working the right system. In the end I chalked it up to running with tired legs and a subtle virus that has left me a bit fatigued this week. Now I have two easy days of running and one last LONG run for Sunday.

Here is the last two days and the tempo breakdown.

Kenwood/Skyline loop with added time past home.

59:49 8 miles

22:50 2.9 mile warm up

6.3 miles of "tempo" running

5:28 first mile

5:32 for 3.2 miles

5:32 mile

5:30 mile

5:38 mile *up grade w/ stitch

25:12 3 mile warm down

1:22:55 12.2 miles

Monday I made it through my recovery loop and felt beat up the entire way. That sucks. Tuesday I felt better but by the end of the run I felt tired again. Two weeks ago I felt the same and remained to have a wonderful week of training and I hope to repeat that pattern. Tomorrow will be an easy morning and I may mix a little trail into the morn.

1:03:40 8.2 miles

Out and back on West Skyline. Saw four State troopers surround a deer on Piedmont and shoot it (it had been hit by a car) right in front of me. Shit, that surprised me!

1:37:00 13.3 miles

I gave it my all and immediately started my "remedy". A mix of extra strength acetaminophen, mucinex, and wash it down with air-borne water. I repeat this as much as needed, giving at least four hours in between, and in 48 hours I felt much better. I had a little nausea this morning to deal with, but that could have been due to the knowledge of knowing what was to come during my long run. One week closer to Cal International and now all I have to do is maintain and avoid the virus!

Saturday left me feeling down right shitty. I ran an easy loop through Rock Hill trails and did a complete loop on the Chester Creek trails. The pace was as pedestrian as I do when running trails and that didn't seem slow enough. Too many layers was one problem and having done the Yasso workout just twenty four hours earlier had to have something to do with it. I got the mileage done and refueled for the rest of the day.

Sunday was another finish-fast long run. (FFLR) These workouts are almost as nerve racking as the marathon itself. I have done a number of these now and realize that the effort isn't all that hard, it's just fatiguing at very similar efforts as the last 8K of a marathon. By then end of the run my legs feel very similar to the end of a marathon with the exception of recovery. Today, for example, I had run the final eight miles at or near predicted marathon pace and was looking for the finish tape. Within two hours after the run my legs felt great and no soreness to report. (unlike a marathon!) This leaves me very excited for the final four weeks of preparation as I have many important workouts left and will taper only with volume not intensity. Let's keep it rolling!

Here is a breakdown of the weekend.

trails, SLOW 1:12:29 8.2 miles

FFLR 1:51:52 17.1 miles

first 8.7 miles 7:11 pace

8 mile MP:

5:56,5:45,5:55,5:45,5:50,5:42,5:51,5:50

.4 mile ease down

My new loop is pretty nice and much more protected from the traffic. My legs felt super and I was just cruising in the crisp, moon lit, morning air. No surprises or issues and that set me up for a morning of YASSO.

The YASSO workout was my last until the next marathon build-up and that is OK with me. Someone once stated that this workout isn't that hard it just fatigues you with the length of the workout. This workout is very hard and yes it is one hell of a mental workout. Today I was thinking there would be no way I would finish the workout once the fifth interval was run. Wrong! I did finish, and I was very happy with my splits. I had a bit of a time figuring out lane three at the track, as lanes one and two had sheets of ice on them and made it impossible to run near those lanes. I finally found the proper hash marks to read and hit my 800 meter splits.

Here is the last two days and the Yasso:

Thursday: easy running Kenwood.

57:33 7.5 miles

Friday: warm up 32:20 4.2 miles

10 X 800 meters YASSO

2:37*,2:29,2:32,2:32,2:33,2:31,2:29,2:32,2:32,2:31

*first split was unsure of finish line in lane 3

warm down 14:47 1.8 miles

13.2 miles total

Overall, this week is designed to be a lower volume week to aide in recovery and prepare me for this upcoming weekends marathon pace work. I did my usual warm up during the early climbs of Woodland Avenue and then started the intervals once I hit Arnold road. I managed to hit most of the intervals near 5:15 pace and the last few closer to 5:05 pace. The big difference with today's run was the "rest" interval of one minute was NOT a jog, as I kept the pace rather brisk at 6:30-6:50. Overall, I was pleased with today's effort.

Totals: 1:05:06 9.1 miles

10 X 1 min. on/off fartlek work

The run finished and I was very happy with my decision and will look forward to some faster stuff tomorrow.

I managed to see an eight point and possibly a ten point buck right in the city limits. They know where to hide...

54:00 7.5 miles easy

58:00 8 miles easy

Saturday's run was with a group of six men from Rod's house, all of which I forgot their names but nonetheless it was a nice group to run with. (I haven't done that in years, as our winter running group is usually smaller than that) A combination of roads and trails forming the loop to Hawks Ridge gave me a nice opportunity to get some miles in and remain totally aerobic. Perfect for a Saturday.

Today's run was my longest yet on this build-up and it was great. I ran the first ten miles with Erik going out to Enger Tower and back. After a swap of clothing, a gel, and some gatorade I was off to complete the run with a loop up Howard Gnesen and home via Jean Duluth Road. My legs were getting a bit fatigued near two hours and that was when I opted for the second gel. Looking back, it was a good move as the last forty three minutes were just clicking as my overall pace quickened just a bit. I didn't want to run too fast as that was not the assignment for today's miles. What a feeling! Then, to come home and find out an American won the ING New York City Marathon was the icing on the cake. Six Americans in the top ten. What a great day for running.

group run from Rod's on trails and roads

1:31:54 11 miles (8:22 pace)

two loops, one with Erik, one solo

2:43:29 23 miles (last thirty at 6:30 pace)

Totals: 54:30 7.2 miles (easy)

Once I warmed up for three miles I worked into the first repeat and noticed the wind was just a bit more than I thought and the second mile of the interval had some rolling hills. Very slight, but when you are doing pace workouts they seem to be greater than when just doing aerobic pace. I was pleasantly surprised to see the split and at the end of the workout I finished feeling quite happy yet pistol-whipped. Kind of a happy medium.

Here is how the workout looked:

3 mile warm up

3 X 2 miles at Tempo pace. (5:15-5:25)

splits: 11:00, 10:51, 10:57

*not quite the splits from the chart but that is all I could muster this morning and I feel like that is OK. My legs were a bit tired going into the workout and I am surprised I could hold the pace I did.

3 mile warm down.

Total: 12 miles

Tuesday's medium distance took me out west on Skyline and back. My legs, hip flexors to be exact, and mid back were sore from yesterday's tumble. Man, it's starting to really hurt when I fall. Not like when you're twenty.

This morning I had a return of a bad case of heartburn and it caused me to cut the loop short. That's OK as it will provide a bit more recovery for tomorrow's workout.

Here is the skinny on the runs.

Monday: Martin road loop; 1:04:00 8.2 miles

Tuesday: Out and back Skyline 1:41:00 14 miles

Wednesday: Kenwood and Skyline; 57:11 7.5 miles

* reflux/heartburn am

I managed to keep running during the week but had to take the intensity down until today. I did my first "finish fast" long run. With these types of runs it is goal to finish the last 6-8 miles at goal marathon pace and to "practice" all the other extra race day items such as fluid intake, gels, shoes, etc... Today's run went as well as I had wished and actually I finished feeling like the effort was very easy. (kinda nice at this point)

Here is how the week finished out and the details of Sunday's long run:

Friday: Easy out and back on west Skyline and then added a loop in Rock hill.

1:14:10 10 miles

Saturday: Trails at the Porkies in Michigan with my wife Kari.

~54:00 6.5 miles

Sunday: Finish Fast Long Run

first 10 miles 1:11:46 (7:11 pace)

last 6 miles at MP

5:50,5:53*,5:45,5:47,5:51,5:48

total: 1:46:48 16 miles

* had to stop and get aide

This morning I managed to nail a pretty decent Tempo workout and I was a bit concerned that I ran too hard too soon but so far today I have felt quite good. Tomorrow will be another easy hour or so and I am looking forward to the two weekend runs in Michigan.

51:31:1, 01T

Easy loop in the rain: 54:32 7.3 miles

Tempo workout

~3 mile warm up

4.4 miles (23:28) Tempo

first 3.4 miles 5:22 pace, last mile 5:28

~3 mile warm down

10.4 miles 1:10:30

My legs felt really good following yesterday's long run and I made the best of it. I ran the Pig's loop in reverse of what I usually do and then added a short loop in Rock Hill.

It looks like my running will be day by day until this cold has run its course. When I got home from work all I wanted to do was lay down and sleep until eternity but after a supper and chill time I am feeling very good again. Let's hope tomorrow morning I catch myself while I am feeling up and the run can go as planned.

Totals: 1:05:41 8 + miles

After waking up a bit and drinking a cup of tea and downing a glass of water and Airborne I decided to give it a shot and hit the trails for whatever my body would let me. I was about three and a half miles into the run when I bumped into Jay Lee. He was heading in the direction I just came from but I didn't hesitate one bit to turn and join him for some much needed company. We continued to run with each other for another eight miles or so and then it was time for me to make a turn for the house. Most aspects were on today except my legs were a little fatigued from yesterday's track work. I had to reach for the emergency gel again at ninety minutes and I am very thankful I continue to carry such a thing. I timed the gels effectiveness and I was right at 16:00 and things were starting to feel pretty good once again. By the time I had got home I was definitely ready to be done. After a quick shower and a light meal the family made its way to Oulu, WI and walked for a hour in the corn maze looking for fifteen check points so we could return to the barn and claim Lucas' prize. (candy, of course) A great day in the northland. Now I just have to get rid of this cold.

Totals: 2:33:39 18.2 miles (slow and easy, one gel)

After some easy running yesterday on the roads and a small loop in Rock Hill I was ready to bust out the YASSO workout this morning. Truthfully told, I was not fired up this morning to do this workout since it was still 34F and a slight wind out on the track. After a nice warm up I made my way on to the track and did a few striders and stretches and worked into the first 800. This workout is such a mental challenge that you really have to keep pressing on and pay attention to how your body is actually responding, and not to listen to all the negative thoughts running through your mind. After the third repeat my initial thought was, "there is no way I can keep this up for seven more!" I quickly snuffed out those negative thoughts and told myself to focus on one repeat at a time and when my times start falling off by more than three seconds I will then consider ending the workout. Well, that never happened and I finished the workout very happy! I was fricken cold out there and my hands froze once again, and my low calves were getting pretty tight during the last three repeats so I finished out the day with a total of 8 repeats.

Here is the weeks summary and the YASSO summary as well.

I did the Rice Lake Road loop and this time I didn't get zinged by any cars or trucks. Believe me, I was looking for one truck in particular and was ready to jump the curb if needed. Good thing, I didn't to worry about that. I may delete this run from my routine since they made the "bike" lane so narrow. Half of what is once was. Duluth doesn't know it's head from it's ass when it comes to bike traffic. Terrible design on that stretch of road.

1:00:23 8.2 miles

O miles after last nights virus hit me

I wanted to play it safe and run another low-intensity workout and keep the HR down. I managed to do that and ran the Martin road loop and then added a short Rock Hill loop just to get some extra mileage. A very good morning of running.

1:17:38 10 miles

YASSO workout on umd track. cold, windy, ice in the first lane. yah, lots of fun!

4.2 mile warm up, 8X800 repeats

2:32,2:32,2:31,2:31,2:30,2:29,2:30,2:28

2.9 mile warm down

1:35:17 12.5 miles

Made my way out to Woodland and Hunters Park to run an easy hour. No frills and when I say easy I mean it. I was feeling the effects of the long run yesterday.

1:00:15 7.8 miles

Out west on Skyline to new "eyesore" house on the hill and back home. Very cool this morning. I had 25F at the tundra house. I really never broke a sweat, as I missed a layer somehow. Hands froze. I am still not used to dressing for this temp. My legs felt much better this morning and I hit sub 7:00's on the return trip.

1:35:20 13.6 miles

Since I wasn't sure of my long-run fitness I have been taking an "emergency" gel along just incase I start to bonk and need to make it home. That was the case this morning. I used the trails for the first 9+ miles and after that I was on the roads until the finish tape. At ninety minutes I was starting to feel really bad in the quads. The kind of bad where you think, "I better get some help soon or stop". That's when I reached in my pocket and opened the gel. It took some ten minutes to work but like magic once working my pace improved and I was able to finish the run in good fashion. It's really amazing sometimes how those things work. For those that don't believe in them, too bad for you, because they sure made the difference today.

Here is a wrap of the last two days and weeks totals.

Saturday: 1:12:30 ~9 miles (snowy trails with Erik)

felt really good, pizza at Thirsty Pagan later

Sunday: 2:17:31 19.3 miles

first 9.2 miles, trails 7:37 pace

last 10.2 miles, roads 6:40 pace

Thursday was a nice, cool morning at the UMD track where I proceeded to do 4 X 2000 meters with 2:30 rest. Medium-hard was the desired speed, and with the gales picking up once again that made it a bit difficult to gauge but I settled in pretty close to 5:30 per mile pace. My legs are really starting to adapt to this faster training and I can tell I am getting stronger.

Friday was an easy hour in Hunter's Park neighborhood.

Thursday: 1:18:52 10.8 miles

3 mile warm up

repeats: 6:54,6:51,6:45,6:47

2.3 mile warm down

Friday: 58:18 7.7 miles (easy)