2013 Dick Beardsley Half Marathon – Race Report

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Race reports are infinitely more fun to write when you… you know… run halfway decent. Coming into this race, I was in what I felt was the best shape of my life. I know that’s a cliched thing that NBA and NFL players say every summer, but I truly meant it. Three weeks ago, I ran a half marathon that was 3-4 seconds off of my lifetime half-marathon PR. The last three weeks of training have gone perfectly. So coming into this race, I was really hoping to do something special (for me). A sub-1:30 half marathon is something I’ve been hoping for nearly 10 years now, but it’s eluded me. A day before the race, I checked the weather. It looked like it was going to be around 71 at the start of the race and around 74 towards the finish. A touch warm, but likely do able. Unfortunately, I woke up on race day and saw the windows of my house steamed up for the humidity. I thought, uh oh… this isn’t good. Got everything ready and drove up to Detroit Lakes. I got out of my car and walked to go get my packet. Went on a warmup. Immediately knew I was screwed. 10 minutes into a 15-minute slow jog, I had already developed what I like to call “a glisten” of sweat. As in, I was sweating as much as I hoped to be by like mile 8 or 9.

Mile 1 – 6:47 – I knew that it was hot and I knew it was going to be tough, but I optimistically thought I could still run alright. The goal was to basically replicate the first 5-6 miles of my last race and run around 6:40 average. In my last race, I was running the first two miles incredibly easy and I went 6:35/6:38. In this mile, the effort was a little more noticeable and I still was 12 seconds off my pace. No biggie, though.

Mile 2 – 6:46 – Was hoping just to maintain right in here. It’s not the 6:40s I was hoping for, but I can deal with 6:45-ish pace given the heat.

Mile 3 – 7:04 – Felt like the exact same effort as the previous mile, but it was just slow. I was in a pack of guys who were hoping to go around 1:30. They picked it up after this mile. I tried, and I couldn’t. At three miles, I’m already 44 seconds down on my 3-mile split in my last race and the effort isn’t even close.

Mile 4 – 7:10 – Tried to stay as strong as possible, but it’s starting to become very obvious to me that I’m not going to run anywhere near a PR time.

Mile 5 – 7:48 – Wheels falling off. I’m a poor hot weather runner. I have a ton of examples of this. I’ve had three races I felt were “bad” this year. A 10k in June (hot), an 8k in July (hot), and this half marathon (hot). At a certain point in this mile, I made the conscious decision to back off and just run “long run” pace. In my head, I just mentally disengaged. I knew it was done. I’ve run enough hot weather races to know how this was going to end should I continue to push. I just took my headphones off and shoved them in the pocket and decided I was just going to watch people and jog it into the finish.

Mile 6 – 8:12 – Just putting in the miles here. Getting passed by all kinds of people. Don’t really care.

Mile 7 – 8:01 – The only thing I could think of was trying to see my mom so I could give her my iPod and my Garmin.

Mile 8 – 8:11 – Again, just putting in a mile here.

Mile 9 – 8:39 – Sweating. Buckets.

Mile 10 – 10:03 – Stopped to talk to my mom, daughter, and sister for about 2 minutes. Which is something that I never do unless the wheels are falling off.

Mile 11 – 8:15 – The nice thing about this race is after the third mile, they’ve got water every single mile. If you are in the long run mindset as opposed to the racing mindset, it’s quite appreciated.

Mile 12 – 8:45 – Saw a sign by a business that said “85 degrees” during this mile. I know those are usually a little inaccurate, but it was hot.

Mile 13 – 8:41 – Stopped again for about a minute to talk to my wife, daughter, and mom.

Last 0.1 – 1:56 – This actually is a 0.27 mile split according to the GPS. I ran slow, but I didn’t run 0.1 miles *that* slow. I saw a kid offer his mom a gel packet about 200 meters until the finish. I actually saw a guy I knew pass me when I stopped to talk around mile 10. He used to be a neighbor until he and his wife got a divorce this past year. For the past mile, he’d been sort of falling back to me. We got to the finish and I could have sprinted past him, but in my head, I just thought that would be a crappy thing to do since I hadn’t really been “racing” for the past 8 miles. Finish time – 1:45:42

I know deep down I could’ve dug deep and run a better time. Maybe it would’ve been like a 1:36. Maybe a 1:39. I honestly don’t know. It wasn’t going to be a sub-1:30, though, and as much as I hate to admit that I bagged a race, I just felt like I had nothing to gain. So what if I break 1:40? I’ve done that a dozen times. I just kinda thought the weather kind of secured my fate before the race started. During mile 5 when I finished running a 7:48, I was having some inner conversation with myself. I kept telling myself that I wasn’t even mad that I was running poorly. Through 4 miles, I was 71 seconds behind where I was at the same point 3 weeks ago. From my race report, I wrote about mile 4 at the last races “Best news is I’m feeling awesome!” I was not feeling awesome and I was running slower and I was putting forth much more effort. I guess how can I get that upset at myself if I’m running slower and working harder because my body is trying to cool itself.

It sucks running a bad race. It wasn’t just me. My friend Tom who has run 1:14 or 1:15 in a half before ran 1:22. Another guy ran 1:25 at my last race three weeks ago barely broke 1:30. There were a lot of guys who were 5-10 minutes off their normal pace. I’m pretty sure had I not bagged the race, I could’ve done the same. My goal changed from emptying the tank and seeing if I could PR to saving it for another day.

No more real races until marathon day. I’ve got a 2-mile race at a cross country meet in two weeks that I’m sure will be painful, but basically it’s just about getting myself ready for my marathon which is now less than 4 weeks away.

Race Report – 2013 Fishhook Half Marathon

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I’ve been running for a little over 10 years now. I’ve had a few lapses in my training, but I’ve always run a fair amount of races every single year. Last year, the Fishhook Half Marathon in Park Rapids was the first half marathon in about 4 years where I’ve felt like an actual runner. It was my fastest half marathon in four years (by about 18 minutes!). Although I came into last year’s race with only about 9 weeks of training, I was at least consistently running at that point which is more than I could say for the previous few years before that.

Coming into this year’s race, I was coming off of a 1:33:05 half marathon a month ago (my third fastest half marathon I’ve ever run) in Perham. The goal coming into this race was a) dip under 1:30 for a half – a number which has been on my bulletin board for years and years or at the very least b) lower my half marathon PR.

Mile 1 – 6:35 – I felt like in my last half marathon, I got out a touch too slow. I ran 7:16/7:08 for the first two miles. If your goal is to run under 1:30, it’s tough to start off with a 40 second “penalty” especially with hills coming up. So, I knew for this race, I wanted to get out a touch harder. My goal was somewhere around 6:50-ish, although I was going off of effort rather than starting at my GPS watch. Coincidentally, I didn’t wear my GPS watch this week. More on that in a little bit.

Mile 2 – 6:38 – Feeling quite strong. At this point, I was in about 10th place. The first place guy was already gone. I could see 2nd thru 3rd, though. I just saw on the race that 3rd place won $50, so I kept that in mind. If I get anywhere close to that guy at the finish, I’m going to grind to try to make back my race fee!

Mile 3 – 6:40 – Started going by a few people. At this point, I think I’d moved up to 7th or 8th place. Feeling really strong.

Mile 4 – 6:43 – In my head, I’m starting to do some math. For some strange reason, “finish line math” helps occupy my mind during the race. To run 1:30, I’ve got to run 6:52s for the entire race. I know I’m about 52 seconds up on my goal time at this point. I’m also doing PR math. 72 seconds ahead of PR pace. Best news is I’m feeling awesome!

Mile 5 – 6:44 – Still feeling strong. Get passed (what the heck!?!) and I’m now back in 8th place. I try to hang with this guy for a little bit, though and he helps me pass another runner. I still can see 3rd through 7th on straightaways, though. I still was a little taken aback because when I’m fit, I generally don’t get passed in these smaller races. Oh well – my pace is still feeling really good, so I’m not feeling bad.

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Mile 6 – 7:01 – Here was my description of mile 6 from last year’s race report: “Care to guess during which mile the hills really started?” Last year, I slowed about 22 seconds on this mile compared to the previous mile. This year was only 17 seconds. Not what I wanted but not terrible. As you can see on the course elevation map above, the next five miles are pretty constant up and downs. I know my pace is gonna slow a tad over these.

Mile 7 – 6:39 – Was feeling really good about this mile. Did some quick figuring in my head. Figured even though I had a 7:01 the last mile, the last two miles were a net 4 second gain on my 6:52 average. At the start of the race, we were standing at the starting line and they told us “…the miles are not accurately marked. Trust your GPS watch…” That’s definitely something I wish I would’ve known 10 minutes earlier as I had my fully charged GPS watch sitting in my car. I prefer wearing my regular running watch, but now I was really wishing I had my GPS watch.

Mile 8 – 7:20 – Made my first big mistake of the race. I hit my watch on this mile split. A few seconds later, I looked down and saw “11 seconds” as my mile split. AKA – I hadn’t looked down soon enough to see my actual mile split. I didn’t think much about it, but in hindsight, I would’ve really liked to have known that I’d given back almost 30 seconds in this mile.

Mile 9 – 6:45 – Finally caught one more runner on this mile. The only down side is that since we’ve turned off the straight away and back towards town, I can no longer see anyone in front of me. Guess these last four miles are going to be a time trial.

Mile 10 – 7:36 – I was quite shocked when I saw this split. I really hadn’t felt like I’d slowed down a ton. It was doubly shocking because I’d been doing some more finish line math. In the last mile or so, I’d done myself a huge disservice. I figured I was almost a 1:39 ahead of pace. I was having these mental visions of running 6:55s the rest of the way (which certainly seemed reasonable before I saw this mile split) and having a shot at closing in 6:30 to sneak into the 1:27s. Now, I saw this mile split and realized in actuality, I had only been 0:39 seconds ahead of pace. Remember, I missed seeing my 7:20 mile split two miles ago and I’ve been under 6:52 by a minimum of 7-8 seconds for every single mile (that I had seen) so far. I hit this mile split and realized I was not only NOT over 1:30 in the black, but rather 5 seconds BEHIND pace at this point. I wasted a lot of mental energy over the next mile freaking out about this. To say the least, it really took a lot out of me to realize I was this far off on my time.

Mile 11 – 7:16 – I was trying to rally myself to the finish. In my head, I figured even if I could run these next two miles in 7:00/mi pace, I would be able to run a 6:35-6:40 in the last mile (which certainly seemed do-able) given the last mile was on a flat, gradual downhill. I was doing my best to push, but this mile was just a few seconds slower than I needed it to be. I was really wishing I could see someone… anyone… up ahead of me or around me that I could run for or help push me, but there just wasn’t anyone around.

Mile 12 – 7:14 – I continued to push, but I was also starting to get mad at myself. I knew that if I didn’t run this in sub-7, my chance at breaking 1:30 was gone. A 6:30 would be extremely tough. If I put my position to run anything less than that, I just don’t think I could do it. I was pushing to try to get to that next mile marker, but when I hit my split, I just knew… sub-1:30 wasn’t going to happen. I would have to run around a 5:55 mile to break it. I knew I couldn’t do it.

Mile 13 – 7:13 – I almost hate to admit it, but this wasn’t a “lets lay my guts on the line mile.” I was still feeling bad for myself about miscalculating my time. I was pushing comfortably hard. I definitely didn’t jog it into the finish, but I’d be lying to myself if I told myself that I gave 100% of everything I had.

Last 0.1 – 0:40 – Again, gave a solid B or B+ kick, but once again, I didn’t dig inside of me to find my inner Steve Prefontaine and give everything I had to get to the line. Had my watch said 1:29:30 instead of 1:30:30 when I hit the mile marker, I feel like I would given everything I had to get there as soon as possible.

Final Time 1:31:11 – Instead, I’m running to the line and starting to realize that I might not PR. And I didn’t. I missed tying my PR by 5 seconds. I sat near the finish line for 10 minutes with what was probably the most disgusting look on my face. I was dumbfounded. I was ticked. Not breaking 1:30 stunk. My PR has been within a few minutes of the mark since May of 2005. My last race in July was the first race I though I had a legitimate shot at breaking 1:30 since January 2008. This race, I genuinely thought I had a chance. At mile 8-9, I was smiling ear to ear because I just knew there was no possible way I WASN’T going to run under 1:30. Then, over the course of one bad mile and one bad time miscalculation it was just gone. Instead of seeing if could run 1:30:30, I felt bad for myself and it cost me a chance to PR. I was ticked at my self, but in the end, I deserved it.

After about 10 minutes, I started to feel a little less sorry for myself. In the end, this was my 2nd best half marathon I’ve ever raced and probably my 3rd best overall race I’ve ever run (I still count my 1:07:04 10 mile run as my best run I’ve ever had). I ran 5 seconds off my PR on a significantly tougher course. I dropped 1:56 in the last 3 weeks (again, on a tougher course). I’m as fit as I’m ever been which is evident by essentially running right at my PR. I ran nearly 4 minutes faster here than I did at this point last year. Despite the fact that I’m still upset at myself for not setting a PR, I can’t be entirely mad because I did run well overall. I only have two more half marathons on the agenda for the rest of the year. One of them (on the flattest course), is two weeks after my marathon. The other is in three weeks. What if I get hot weather in three weeks and my legs aren’t recovered from the marathon. I’m just upset because you are never promised that you are going to run faster. One of our former Perham runners – Gabrielle Anderson – recently PRed at a 1500 in Monaco. She said you have to celebrate every single PR because you never know when another one is coming. On the flip side of that, if you put yourself in a position to PR, you have to dig down and give everything you have to do so. I didn’t do so and unfortunately, that’s something I’m going to have to live with. Hopefully, in three weeks, I’m in position to do something different. I’m hoping to let this disappointment fuel my training and racing until then.

Book Review – Iron War

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Great sports starts are also born out of great sports rivalries. Whether it’s Bird/Magic, Brady/Manning, Yankees/Red Sox, Michigan/Ohio State, Palmer/Nicklaus, Seabiscuit/War Admiral, Fererer/Nadal, Agassi/Sampras, or Ali/Frazier, having a side to cheer for makes sports that much more interesting. The world of endurance sports has had some good historic rivalries that have been turned into some fantastic books. Had “The Perfect Mile” been a story about just Roger Bannister, it would’ve been worth a read. The race between Bannister, Australian miler John Landy, and American miler Wes Santee made it one of my favorite books of all-time. The inter-country rival of possibly two of the greatest middle distance runners of all-time (Steve Ovett and Sebastian Coe) made “The Perfect Distance” another of my favorite book ever.

As a runner, I’m familiar with the sport of triathlons although I can’t claim to know very much about the history of the sport. Reading “Iron War” by Matt Fitzgerald, I learned a little about the history of the sport especially as it pertains to the classic Ironman race in Kona, Hawaii. The Ironman is a 2.4 mile swim, 112 mile bike ride, followed by a leisurely 26.2 mile jog. Every year, the world championship Ironman takes place in Kona, HI.

“Iron War” takes a look at two of the biggest figures in Ironman history – Dave Scott and Mark Allen. Both considered pioneers of the sport, Scott and Allen have different philosophies and different training methods towards running this impossible race. Considered two of the pioneers of the sport, “Iron War” focuses on the epic 1989 race between these long-time rivals. Coming into the race, Dave Scott was six-time champion who had cut over 2 hrs and 40 minutes off the previous Ironman record. Coming into the race, Mark Allen is considered one of the greatest triathletes in the world, but Dave Scott has always had his number when it came the race in Kona.

I came into this moving not knowing or really caring about anything related to Ironman (Robert Downey franchise movie aside, of course). I found the story incredibly compelling. I may have enjoyed the book more than others simply because I had no idea how the epic race ends. Matt Fitzgerald, who I’ve read before in “Brain Training for Runners” and “Racing Weight” did a fantastic job here despite rumors of a lawsuit from Scott and Allen.

I can’t recommend this book highly enough. If my bookshelf were arranged by quality tiers, it would be sitting on the same shelf as some of my favorite running books ever (such as Running with the Buffaloes, Sub-4:00, The Perfect Distance, and The Perfect Mile).

Weekly Running Report – 7/22-7-28

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Monday – 8 Miles in 58:40 [7:20 per mile] – Did 3×1 mile at 6:15 on the treadmill (eq 6:31) w/ 600 meters jogging rest

Tuesday – AM – 3 Miles in 30:00 [10:00 per mile] – Easy run with Sara and the dogs around the bikepath in the morning…
Tuesday – PM – 10 Miles in 1:09:07 [6:54 per mile] – For a treadmill run at 6:54 pace, this felt incredibly easy. Starting to feel like I’m popping into really good shape right now

Wednesday – 6 Miles in 40:59 [6:49 per mile] – Again, felt very comfortable. Could’ve run many more at this pace! PR coming in 3.5 weeks. I can feel it!

Thursday – 12.5 Miles in 1:42:02 [8:09 per mile] – 2 mi wu – 6 mile MP (last 3 felt like crap) and a 4.5 mi cd

Friday – 4.5 Miles in 36:00 [8:00 per mile] – Felt like garbage. Back was a little sore-ish.

Saturday – 3 miles in 30:00 [10:00 per mile] – Ran w/ Sara, Q & dogs on Sara’s bday. Back is awfully sore & I’m not sure why

Sunday – 18 Miles in 2:24:00 [8:00 per mile] – Felt fantastic. Back was hurting coming into this run which is why I did it on the TM instead of getting beat up outside. Felt really strong. Never felt literally ANY fatigue

Week – 65 miles
Month – 227.5 miles
Year – 1,163.51 miles

/Weekly Running Report – 7/15-7-21

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Monday – 10 Miles in 1:14:00 [7:24 per mile] – 400-800-1200-800-400 interval workout with 2:30 jog rest. Went 1:35, 3:10, 4:45, 3:10, 1:35

Tuesday – 6 Miles in 44:45 [7:27 per mile] – Ran hilly Detroit Mountain course for first time. Tough run and it was hot, but fun.

Wednesday – 8 Miles in 1:09:00 [8:37 per mile] – Easy run in extra hot sun with Derek. Felt really good

Thursday – 6 Miles in 44:34 [7:25 per mile] – Easy running before work. Stunk waking up early, but felt good to get this in

Friday – 4 Miles in 32:00 [8:00 per mile] – Very easy running day before half. Feel fantastic. Excited for tomorrow!

Saturday – 16 Miles in 1:58:00 [7:22 per mile] – Ran the Perham Harrier Half Marathon in 1:33:05 (read race report here). Happy but not completely satisfied with my results. 1 mi wu, 2 mi cd.

Sunday – 7 Miles in 57:03 [8:09 per mile] – Easy running at the lake. Right calf a bit tight after race but overall not bad. No push whatsoever and was running pretty decent clip

Weekly – 57 miles
Monthly mileage – 162.5 miles
YTD mileage – 1098.51 miles

Perham Harrier Half Marathon – Race Report

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Mile 1 – 7:16 – I had a few people I was keying off of. I’ve had a few rough starts in my last few races, so my goal was to go out slow. I was running with a friend with a 1:32 PR who was also hoping of running under 1:30. He found a guy that was hoping to run 6:30s, so we keyed off of him. Unfortunately, he did not run anything close to a 6:30 in the first mile. A lot of the other people I thought were going to run around 1:28-ish either ran way faster or way slower. I was a little bummed that we went out so slow, but having went out too fast and died a few times lately – especially a 5 mile race just two weeks ago – I wasn’t exactly brimming with confidence.

Mile 2 – 7:08 – Again, maybe a touch slower that I would’ve liked to go out. In an ideal race plan, I think I’d have run 7:05, 6:55, and then just started to tick off 6:50s. So after mile two, I’m already probably 24 seconds back off what would’ve been ideal not great.

Mile 3 – 6:51 – Felt better about this mile. Not feeling like I’m pushing whatsoever. Felt really comfortably strong, but I’m somewhat dreading the hill that is coming up from for the entire fifth mile.

Mile 4 – 6:56 – Again, I feel fine about this mile. Maybe would’ve liked to have run 5 seconds quicker since I’m 30 seconds behind where I’d like to be and I know I’m going to lose time in the next mile.

Mile 5 – 7:24 – Worst mile on the course. It’s a long straight climb that is uphill for 1.3 miles on loose gravel. It’s not the steepest climb I’ve ever done, but it’s just a steady killer. Plus, the road is rarely traveled, so it’s hard to find a packed spot to run on. Luckily, it rained the night before so it was harder than it usually is. I talked to one of my former runners who ran the girls race. She said she was clipping off 6:10s until she got to this mile and ran 6:40, so losing 30 seconds is probably about what I should’ve expected. At the same time, I’m over a minute down on my goal of breaking 1:30.

Mile 6 – 7:13 – Legs were a little zapped from the uphill gravel mile. It feels like running in that stuff (which I do a lot of) just has the ability to suck energy right out of your legs. Any thought I had of breaking 1:30 probably went out the window during this mile. I’ve got 1:36 deficit which basically meant I’d have to run 6:38s the rest of the way. I just don’t have confidence in myself to pick it up that much.

Mile 7 – 6:59 – Really was feeling very strong. I wish I would’ve had the confidence to try to pick it up even more, but I just don’t want to fall off the planet.

Mile 8 – 6:57 – There are kind of a sneaky amount of hills these past few miles, but finally we get a mile that has more downhill than uphill. My friend Derek that I’ve been running with is starting to get a sore knee. He was starting to trail behind me just a bit, so I was trying to push a little to see if he’d go with me.

Mile 9 – 6:46 – The most downhill mile of the course and I at least took advantage of it. We caught a runner who’d been ahead of us by 30 seconds to a minute for most of the last 9 miles. Unfortunately, ahead of him, there wasn’t anyone in sight to try to catch.

Mile 10 – 7:09 – Half mile climb during this mile as well. First time in the race I really started to feel a little “squeeze” in my legs.

Mile 11 – 7:01 – I knew sub-1:30 wasn’t a possibly and I wasn’t going to PR today, but I really wanted to finish as strong as possible. I was feeling really good at this point.

Mile 12 – 7:09 – This mile was on the local bike path right by my house. Since I’ve run around this about 500 times in my life. I really started trying to focus in. At the end of this mile, I threw my second earbud in (I’d only had one in for the whole race).

Last 1.1 – 8:10 – Not as strong as I would’ve wanted to finish, but I left the race feeling really positive.

1:33:05 – 7:06/mi average – I don’t think I’m quite in sub-1:30 fitness yet, but I feel like I’m dang close. In hindsight, I’m in way better shape than I thought I was. My legs still had pop in them. Way too much pop, in fact. In a way, it makes me feel great and it makes me feel awful. I feel great because it gives me a ton of confidence for my next race. I know I can go out harder and I know I’m not going to die. I also no that I’m making strides towards a potential marathon PR in October. Looking back, when I PR’d in the marathon in 2004, I ran a half marathon at the end of August in 1:34:34. Now, I’m a 1:30 ahead of that over a month ahead of that. At the same time, I really would’ve liked to finish the race feeling pretty spent like I’d squeezed everything out of myself. That definitely wasn’t the case. I’ve got another half marathon in a month (unless my brother and sister-in-law choose to have a baby that day which is the day before their due date). It’s been over 8 years since I ran 1:32:53 and made it a goal to go under 1:30. It would’ve been way too easy to just go run a sub-1:30 in the race that has probably been my first legitimate shot at sub-1:30 in 5 years. Overall, though, my training has been going great. As long as I continue to stay healthy, I should have multiple shots at breaking the sub-1:30 barrier. This race wasn’t everything I wanted, but it was 1:03 faster than I was a month ago on a respectable course feeling as strong as I’ve felt in years. It wasn’t a PR, but it’s my third fastest half marathon I’ve ever run (out of 26+ half marathons I’ve run). Three and a half months ago, I was sitting in a hospital. 2 and a half months ago, I was on a crappy medication that killed my running and made me fall asleep at the dinner table. All things considered, I’m pretty happy with where I’m at right now.

Weekly Running Report – 7/8-7/14

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Monday – Off

Tuesday – 5 Miles in 48:00 [9:36 per mile] – Ran around Chain of lakes in MPLS w/ Sara. Easy running day, but a lot of fun

Wednesday – 10 Miles in 1:07:57 [6:47 per mile] – 2 mi wu – 7 mi at 6:35 on TM (6:48 eq) – 1 mi cd. Felt easy. Was watching Gabe pace Dibaba on the treadmill. SUPER cool!

Thursday – 10 Miles in 1:09:50 [6:59 per mile] – Late night run watching the Tour de France while on dad duties (Q was sleeping)

Friday – Off

Saturday – 12 Miles in 1:29:50 [7:29 per mile] – Pretty easy running on TM watching tri & TDF

Sunday – 16 Miles in 2:11:38 [8:13 per mile] – Comfortably tough. First 8 miles pretty slow. Picked it up for about 5-6 miles in the middle. Last two miles hurt enough to know I was running, but overall not bad.

Weekly mileage – 53 miles
Monthly mileage – 105.5 miles
YTD mileage – 1041.51 miles

Weekly Running Report – July 1-7, 2013

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Monday – 10 Miles in 1:09:02 [6:54 per mile] – Progressive run – starting at 7:19 down to 6:31… Equivalent of 7:38 down to 6:48. Felt really comfortable.

Tuesday – 10 Miles in 1:16:37 [7:39 per mile]Ran w/ Derek. Nice to run w/ someone. Hot but good overall

Wednesday – 8 Miles in 57:11 [7:08 per mile]5×1000 meters in 3:56 – Was a little nervous coming into this for some reason. I don’t know why, but I guess I thought this was really going to hurt. Actually was pretty comfortable the whole time. Woke up at 4:45 to get this done before work. Yikes! At least the Dark Knight kept me entertained…

Thursday – 4 Miles in 30:49 [7:42 per mile] – Ran on Hwy 1 in Ottertail. Nice evening for an easy run!

Saturday – 6.5 Miles in 48:00 [7:23 per mile]5 mile race in Ottertail. Was pretty hot, but overall a BLEH race. Splits were 6:29, 6:56, 7:10, 7:43, 7:15. Didn’t feel like I went out overly hard, but I think the heat killed me. Never have been a good hot weather runner…

Sunday – 14 Miles in 1:52:38 [8:02 per mile] – Long run around Wimar. Last 2 was hot and hilly. Definitely felt that. Overall good though.

Weekly mileage – 52.5
Monthly mileage – 52.5
Year-to-date mileage – 988.5

Weekly Running Report – June 24-30, 2013

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Monday – 8 Miles in 54:47 [6:50 per mile] – Stunk running with the cold. Just don’t feel great. Body was fine. Constant coughing though..

Tuesday – 5.8 Miles in 52:00 [8:57 per mile] – Ran on new bike path. First 3 miles were okay. Last 3 couldn’t have sucked anymore. Hot. Hot. Hot. Humid. And HOT!

Wednesday AM – 8.2 Miles in 1:02:00 [7:33 per mile] – Woke up at 4:30 (!?!?!) AM to get this workout in. Way easier to workout when the temperature is a little cooler than trying to run when it’s hot out. Felt really easy. Cold is about 90% gone (didn’t cough nearly as much today). 2 mile warmup – 6×800 (with 2:30 jog rest) at 3:16, 3:13, 3:14, 3:13, 3:14, 3:09 – 2.5 mi cooldown

Wednesday PM – 3 Miles in 22:56 [7:38 per mile] – Quick run after work before I picked up Sara. Quite warm…

Thursday – 10 Miles in 1:08:30 [6:51 per mile] – 2 mi wu – 6 mi at 6:40 on TM (6:57 equivalent) – 2 mi cd

Friday – Off

Saturday – 14 Miles in 1:55:38 [8:15 per mile] – Long run around Wimer Lake. Beautiful! Perfect weather, too…

Sunday – 6 Miles in 42:58 [7:09 per mile] – Easy run on the treadmill

Weekly Mileage – 55

Monthly – 220.3

2013 – 936.01

Overall, felt good about this week. Good mileage and two pretty decent workouts. Feel like I’m finding a good mixture of quantity and quality. I’m not suffering from dead leg syndrome I’ve felt before when I’ve upped my mileage to where I’ve been at for the past month.

Best Running Music Ever – Week 5

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Best Workout Songs
Brand New – Sowing Season (Yeah) – I don’t know if there is an argument to possibly made that this isn’t one of the best songs ever. Starts slow and kicks into a gear only possessed by supercars.

Coheed and Cambria – In Keeping Secrets of Silent Earth: 3 – Epic is about the only word I can use to describe this song.

Goldfinger – Open Your Eyes – A band that typically makes bubblegum pop punk music released a really heavy track that I love running to.

The Hives – Hate to Say I Told You So – I’ve pretty sure this was an Apple iPod song back in the day. However, right around the time these guys came out, there were about 50 bands that started with “The”, so I could easily be confused.

Hot Water Music – A Flight and a Crash – I think myself and Seton from the Dan Patrick Show are the only people that give these guys the credit they deserve.

Live – I Alone – If anyone were to ask me why music was better 15-20 years ago than it is today, I would point to this song. This is your typical song that was played on the radio in the late 90s. Now, you’re stuck listening to Katy Perry and David Guetta.

Muse – Stockholm Syndrome – I literally forgot about this as a running song for a good two to three years. It’s a great one, though.

Tyler Bates – Fever Dreams – 300 Violin Orchestra gets a lot of love as a instrumental song that kinda rocks, but I prefer this Tyler Bates track from “300.”

Best Easy Running Songs
Beastie Boys – So What’Cha Want – I love old school hip hop, so it probably comes as no surprise that I’m a big Beastie Boys fan. RIP MCA…

Fitz and the Tantrums – MoneyGrabber – I can’t put my finger on exactly what old school influences this rock band reminds me of, but I quite enjoy most of their songs.

Florence + The Machine – Dogs Days Are Over – Almost all of Florence + The Machines songs have an epic feel to them. I have no trouble pounding the pavement to this one.

The High and Mighty – B-Boy Document ’99 – This song might be 14 years old, but it’s still resoates with me.

Incubus – Pardon Me – This song is at times really mellow and really aggressive (in a controlled way). Perfect for a mid-tempo run…

Macklemore – And We Danced – I was onto Macklemore before a good percentage of the billion people who’ve supported him in the past year. His music is a) really good and b) at times, ridiculously funny.

Red Hot Chili Peppers – Under the Bridge – Another epic song. Slow start to a big build. Plus you’ve got the mental image of Anthony Keidis running at the end of the song. So there’s that…

Silverchair – Without You – A song with a huge sound from Silverchair’s forgotten album.

Two Door Cinema Club – What You Know – Crazy catchy guitar riff.

The xx – Intro – This song should be in movie trailers, featured on episodes of Law & Order knockoff shows… just everywhere!

Best Steady State Songs
The Airborne Toxic Event – Does This Mean You’re Moving On – A pretty straight forward rock(ish) song from TATE’s first album.

Anberlin – The Feel Good Drag – I don’t get sick of running to this song even though it’s been out for a hot minute now…

Billy Talent – Try Honestly – I find this guy’s voice a little grating normally, but this song just seems to work for me.

The Bravery – Fearless – It’s a bummer that these guys have seemingly disappeared as I liked their dance rock. Dance rock is always good to run to…

Deftones – My Own Summer (Shove It) – An oldie but goodie. I find the Deftones to be a real hit or miss band, but for me, this is their biggest “hit.”

E.S. Posthumus – Pompeii – Hard not to get sucked into this epic feeling track by a band with three album full of epic tracks.

El-P – Request Denied – El-P used to make goofy rap that I kinda found a little unappealing yet strangely liked. His new album is a big step in the right direction as far as I’m concerned, though.

Foo Fighters – My Hero – Probably the most commercial rock sounding of all the Foo Fighter songs, I still can throw this on a running playlist and enjoy even if this song reminds me of the rock equivalent of Mariah Carey’s “Hero.”

Ice Cube – Wicked – He may have made a lot of money appearing in Barbershop and Coors Light ads, but old school Ice Cube is how I’ll always choose to remember him.

La Roux – Bulletproof – Pretty poppy, but still somehow likable.

Nine Inch Nails – The Hand That Feeds – Another upbeat song by a band I used to think was crazy…

Ozzy Osbourne – Crazy Train – A classic rock song that still makes for a good running tune…

P.O.S. – Half Cocked Concepts – Before he started experimenting with combining elements of electronica and hip hop, P.O.S. did the rap/rock thing better than anyone who’d come before (or has come around since).

The Prodigy – Voodoo People – This song might be about 20 years old, but it still gets me going.

The Rapture – Whoo! Alright – Yeah… Uh Huh – One of my favorite dance rock songs of all-time by hands-down my favorite dance rock band (not named Bloc Party) of all-time.

Rise Against – Prayer of the Refugee – I actually like the live version of this song because it’s about 20% faster (which is really, really, REALLY fast).

Sum 41 – Still Waiting – From their third album, this song rocks a little harder than the tracks that came before it.

Taking Back Sunday – Cute Without the “E” (Cut From the Team) – True story… I got into this band because they had a song with the word “Timberwolves” in the title. Sure glad I did, though…

The Temper Trap – Sweet Disposition – For a mellow song, this song – with it’s Edge sounding echo/hypnotic guitar sounds – is a fantastic song for the start of any running playlist.

Thursday – Understanding in a Car Crash – OK, this is probably a little hard for some. It’s strangely a mix of melodic and screamy yet completely depressing music.

U2 – Elevation (Live from Milan) – A song that is much better live than on the record. Much better energy.

Wu-Tang Clan – Protect Ya Neck – My daughter has listened to this song about 500 times… probably since it’s the only hip hop song sans swear words that I had on my phone for the first two years of her existence.

What do your running shoes say about you?

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I somehow missed this when it was on SNL, but I really enjoyed this Zach Galafanaklfjalsjfdlaais (sp?) skit about white guys and New Balance sneakers.

Weekly Running Report – June 17-23, 2013

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Monday – Off

Tuesday – 10 Miles in 1:09:40 [6:58 per mile] – Did 2 mi wu and 2 mi cd with a majority of 6 miles at 6:40 pace on the treadmill. The schedule said for a six mile tempo, but coming off a sickness, I decided to run 0.75 mi to 1.0 mi intervals with 30 second breaks. Getting over a headcold still. Body feels okay, but brain/head feels like a hot mess… Still got some decent work in today.

Wednesday – Off

Thursday AM – 6 Miles in 46:30 [7:45 per mile] – Morning run on my 32nd birthday. Watched second half of game 6 from two nights ago. Excited for game 7, my workout later on, and Korean BBQ with my family tonight

Thursday PM – 6 Miles – Attempted a workout yesterday. Was planning 8×600 at around 2:19 (6:09 pace). Did my warmup. Noticed the sun was extra full of fire and my shirt was extra wet despite a 2-mile warmup. Grabbed an extra water to have by the track because I knew it was hot. Did my first one way to fast (wanted to be at 46 every 200 and was at 40 on the first one). Wound up going 2:12, 2:16, 2:19, 2:19, 2:19. Workout over. I stopped at 5 because it was just too hot and I’m still not fully recovered from my cold. Was bummed I didn’t get it all in, but I’ve gotta make a change. I can’t plan workouts at 4 PM right after work in the blazing heat of summer. I’ve either gotta slow them way down or wake up at 4:30 to do them or do them at night or something. That just isn’t gonna work for the next two months.

Friday – 9 Miles in 1:06:00 [7:20 per mile] – About the most exciting thing that happened during this run is the breaker kept going out causing my lights to flicker.

Saturday – 8.2 Miles in 1:00:00 [7:19 per mile] – Ran the Perham Turtlefest 10k. I never run well in this race, but finished 3rd overall in 45:07. Decent, but not great time. Splits were 6:57, 6:58, 7:13, 7:18, ?, ? – Last two question marks could be labeled as “slow1” and “slow2.” Was having trouble breathing with my cold in combination of the hot/humid weather. Felt like if I was healthy, I’d have been in competition to win the race (41-something run it which is about exactly the kind of shape I feel like I’m in).

Sunday – Off – Skipped my planned long run not because I was lazy but because I’ve had a cold for 8 straight days. Took a 2 hr long run instead of a 2 hr nap in hopes that I can get myself better sooner rather than later. Looking at my schedule, I haven’t really “scheduled” any cutback weeks with the idea that I would take one if I felt like I needed one or was overdue for one. I’ve run 155 miles in the 3 weeks previous to this, so I think I’m making the correct choice here…

Weekly Mileage – 39.2
Monthly – 165.30
2013 – 881.01