Tuesday, May 10, 2011

Tuesday long runs!

I went into last week with a 50-mile race at Ice Age looming on the horizon with mileages post-Zumbro and Trail Mix of 12 and 22 miles.  Eek!  That left one week to get some good mileage in and then a week of taper before toeing the line in La Grange, WI.   So, on Tuesday I buckled up and headed out on my first ever Tuesday evening long run.

I left work at 5:30, headed home, threw on some clothes, packed some food, and headed out for 30 paved miles in the New Balance Minimus Trail shoes and testing my new Salomon Hydro 45 Belt and Salomon Custom Zipped Pocket I'd ordered from RunningWarehouse a week back.  I had to get Alicia to swap the Minimus Trail shoes for the Minimus Road shoes at mile 14, and I ditched the Salomon belt and pocket at mile 20.

My metatarsals simply can't take the pounding in the Minimus Trail shoes on pavement.  I don't know how others do it, but the small amount of foam under my forefoot in the Minimus Road shoes does the trick perfectly.  Really, the Minimus Road is my ideal road shoe, which incidentally turned 200 miles old today!  And I just couldn't get comfortable in the Salomon belt and pocket.  The contents of the pocket kept bouncing too much, even loosening the straps to the belt.  I ditched the pocket at mile 14 with the change in shoes and tried to shove the remaining contents in the small pocket on the back of the belt, but to get the belt tight enough to not move or bounce, I felt like I was going to snap my cell phone in half.  So I ended up carrying the cell between miles 14 and 20 until I stopped at home to grab a light, reflective vest, and my Spibelt.

I ended up running the first 11 miles at an 8:11 pace, to 20 miles just under a 9:00 pace, and between 20 and 30 miles in the 9:40's.  I hit 1:48 and change for 13.1 miles, 3:50's for 26.2 miles, and just under a 4:30 for 30 miles, and I joked that I made it a point to practice walking up BOTH hills!

Following Tuesday's run, I didn't get out again until Saturday morning with fellow Ragnar teammates Greg Smock and Jordan Hanlon.  We put up 17.25 at an 8:40 pace, and I added another 2 miles to and from Smock's place.  Then, Sunday, I got out with Alicia and Buck for their long run prior to the half at Fargo.



Now, Ice Age on Saturday.  I ran 7.5 this morning, 2.75 with Alicia and a fast 4.75 afterwards.  I've got a plethora of running gear coming tomorrow from Running Warehouse, including a bunch of hydration packs that I'm going to try out quick and a pair of clearance Salomon trail shoes, the XT Hawk 2, with a 12mm drop but weighing in at 10.9 ounces.  I'm hoping the XT's help shield the metatarsals on rocky runs, because even the MT101s gave me issues at Zumbro.  It's a beefier shoe, 50% heavier than the MT101s, and with a more traditional drop, 2mm more than the MT101s.

Just to be clear, I'm not complaining about the MT101s at all.  I think they're great shoes, but I did feel like I broke my foot for a while at Zumbro.  There's still the possibility that was due to my "controlled falling" down hills on the first lap, though.  I'm still leaning on wearing them at Ice Age, unless someone can convince me that the Minimus Trails would be the better choice.  They were at the Trail Mix 50k, but that's a really soft course.

Also, New Balance claims that the insole is non-removable in the MT101s, which is so not true.  I just took mine up to rid the Zumbro sand from them before running last Sunday.  

Weekly Totals:

Mon - Off
Tue - AM 2 miles speedwork @ Park in :20 (w/Alicia, Tucker & Louie), PM 30 miles @ Calhoun & Nokomis in 4:30
Wed - Off
Thur - Off
Fri - Off
Sat - 19.3 miles @ Calhoun in 2:48 (w/Smock and Jordan)
Sun - 11.4 miles @ Minnehaha & Nokomis in 2:08 (w/Alicia and Buck)

Total - 63 miles in 9:44

Monday, May 2, 2011

UltraRagnasty!

Signed up for Grandma's on June 18 and Ragnar as a 4-person ultra on August 19-20, which means I'm officially registered for everything on my 2011 Race Schedule!  Pretty insane, actually.  I really didn't think I'd get to all of these this year.

Two weeks until the Ice Age 50, and again I feel like I'm coming in undertrained.  Las Vegas last weekend and NYC this weekend has stolen my long runs.  12 miles last week and 22 this week (if I don't run tonight) means I'm coming in really, really low.  I'm going to have to push a 30-35 mile long run on Tue and then taper.

Anyway, even though NYC killed my weekly long run, I still got in a nice little jog through Central Park yesterday, which was especially fantastic because the weather held to upper 60's and sunny compared to the 30's and snow that MN was feeling.  

Break at the Great Hill in Central Park!  Yep, I've got Alicia's socks on.
In any case, I'll be running Ice Age with my little brother, Andy, who's been traveling for work basically nonstop since January.  Seeing that he's the one that got everyone in my family into running, and that he was my main running partner until my big injury in December, I'm uber excited to finally get to run with him again.



Ragnar in August is going to be a lot of fun, too.  192 miles from Winona to Minneapolis split 4-ways between me, Andy "I get runner's turrets after mile 20" Sandor, Greg "I ran a marathon cold" Smock, and Jordan "I'm a 2:45 marathoner and just kicked the shit out of my first 100-mile race" Hanlon.  Last year I was on a team of 12 (2 groups of 6) and had a really great time.  The only thing that even kinda sucked was having half of your team off somewhere else most of the time.  Having one group this year should really make that better.  Plus, this is a really great group of guys to be stuck in a suburban with for 2 days.


Crazy UltraRagnasty Plan
Leg
Runner
Distance
Difficulty
Rating
1
3
13.9
Very Hard
7
2
4
13.3
Hard
6
3
1
14.9
Very Hard
7
4
2
11.5
Very Hard
7
5
3
10
Moderate
4
6
4
7.9
Moderate
3
7
2
14.8
Very Hard
7
8
4
11.1
Moderate
4
9
1
13.8
Very Hard
8
10
2
8.6
Moderate
4
11
3
9.1
Moderate
3
12
4
8
Moderate
3
13
1
7
Moderate
3
14
3
7.6
Moderate
3
15
1
12
Hard
6
16
2
9.7
Hard
5
17
3
8.7
Moderate
4
18
4
10.3
Moderate
4
Total
192.2
Runner
Distance
Difficulty
Rating
1
47.7
Very Hard
24
2
44.6
Very Hard
23
3
49.3
Hard
21
4
50.6
Hard
20

 
Even though the course map says "196.2 Miles," the individual legs add up to 192.2 miles.  Either way its a great time!

Weekly totals (April 18-24) (in Vegas, post Trail Mix):

Mon - Off
Tue - 7.3 miles to Harriet in 1:19 (w/Alicia)
Wed - Off
Thur - Off
Fri - Off
Sat - 4.75 treadmill in Vegas in :40
Sun - Off

Total - 12 miles in 1:59

Weekly totals (April 25-May 1) (in NYC):

Mon - 7.5 miles @ Minnehaha in 1:05
Tue - Off
Wed - 4.25 miles @ Nokomis in :40
Thur - Off
Fri - 2 miles @ Central Park NYC in :20 (w/Alicia)
Sat - 8.66 miles @ Central Park NYC in 1:30 (w/Alicia)

Total - 22 miles in 3:35