Life, like running, is putting one foot in front of the other

Howdy all!

It’s been months since I have posted and I should have dropped a line about progress and overall my feeling of my social media presence.

Obviously I’ve been taking a break from most of my social media and its been pretty rewarding not having to think about it. I’ve been spending a lot of time with my family and have had a few flops here and there with running, but I think its time to get back to it!

Highlight of the year:
Ran the Dick Beardsley marathon in September – Learned a lot from it, even though I ended up bonking pretty hard at mile 20. No marathon seems to be the same! You can check out my strava here

I don’t have anything lined up for 2018 yet, but as always I’m sure I’ll be chasing that BQ. I’d like to keep it to shorter distances, but brains are not something that you can predict.

Hope all is well with everyone! I will be updating more frequently from here on out.

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Strava

Life, like running, is putting one foot in front of the other

Grandmas 2016 – Week 3

Monday – Strava link here

3.1 miles, 8:38 pace, 142 avg HR + 10min strength

Tuesday – Strava link here

DRC Tuesday – Ran with Cory and Thom and didn’t really have anything planned. Ended up running here, there and a little of everywhere. Nice and easy does it!

6.3 miles, 8:25 pace, 148 avg HR, 437 feet of elevation

Wednesday – Strava link here

Had to sneak this one during two meetings a work so ended up pushing a bit harder than I wanted for an easy day, but got the miles in!

3 miles, 8:21 pace, 146 avg HR
5x Hill sprint + 10 min strength

Thursday Strava link here

First set of Yassos! Got it done nice and early before the sun came up with some of the DRC. I actually woke up from a dream that I was doing a race and couldn’t speed up, so I’m glad to say that I was able to keep pace with these, although my legs were a little tight.

4x Yasso – 2:56, 2:54, 2:54, 2:52

Friday

Every year at one of the local high schools indoor meet they have a an open mile for adults. I wasn’t planning on it this year because of focusing on the marathon and it was sandwiched between two workouts…but it got the better of me.

I was thinking of taking it easy and shooting for 7-7:30…but it got the better of me.

Ended up holding back quite a bit but really kicking it in the last 200m(indoor track is a 200m) and blasting off. Clocked in at a 5:59 while keeping it relatively easy. I would have liked to see what I could have done, but I have to focus!

Saturday – Strava link here

 

Well, finally had my first struggle on this cycle. Work this week was a bit off balance and Allison had conferences so I was full time Wednesday and Thursday with Finn. I ended up skipping out on lunch both Thursday and Friday and had a lot of other stress going on.

Come Saturday I had 1 up, 6 at marathon pace, 1 down. My legs were already tight from Thursday and Friday so the warm up was a little iffy, but once we started the MP miles I could tell it was going to be a struggle.

The first 3 miles weren’t bad, they are slightly on a decline, but coming back I started having some issues. I was out of steam, couldn’t breath and was just not in the best mindset. Mile 5 and 6 were pretty bad, but I kept up SOME speed. I need to focus up on this week to make sure I get back to normal.

6 at MP – 6:42, 6:46, 646, 6:49, 7:02, 7:17

Glad to get this one mental struggle early on to know it can only get better!

One plus is that I got my Simple Hydration team pack! Can’t wait to get some nice weather and sport that tank! If you’re interested in them and would like to get a discount code, email me!

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Sunday – Strava link here

Glad to have this week be my down week. I set up a hillier 8 miler for Shannon, Dennis and myself.

With just enough hills and spaced out it was challenging with tired legs, but a good route.

Took our local coffee shop, One Mean Bean, hostage after the run and Shannon snapped this photo of Finn and me.

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The little dude helps me through a lot of tough mental spots during runs and races. Even if he doesn’t end up loving running like his parents, I know he’ll see our dedication and put forth effort into what he likes.

8 miles, 8:41 pace, 145 avg HR, 632 feet of elevation

 

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Strava

Grandmas 2016 – Week 3

Grandmas 2016 – Week 2

Rather uneventful week so I’ll keep most of the post short.

Monday – Strava link here

Nice and easy today after the race on Sunday. The best part about this run was the fact that Cory and I saw a cat squatting in a front yard…didn’t even move when we ran by it.

3.1 miles, 8:30 pace, 142 avg HR + 10min strength

Tuesday – Strava link here

5 miles, 8:29 pace, 151 avg HR, 392 feet of elevation

Wednesday – Strava link here

3 miles, 8:41 pace, 145 avg HR(monitor being goofy)
4x Hill sprint + 10 min strength

Thursday Strava link here

Tempo today was a little rough. Did 10 min up, 15 @ 6:29 pace, 5~ min down. We got a lot of wind on the first half of the tempo and it beat me up. HR monitor was goofy again, but from the good parts of it, seemed like my HR was where it needed to be, even though I felt terrible during the tempo portion.

Friday – Rest day, 10 min strength

Saturday – Strava link here

DRC Saturday! I was running a little behind like usual, but when I pulled in I was amazed to see how many people showed up!

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I’m so proud of how far the Dubuque Running Club has come since Allison and I started this in 2012. We are rounding on four years come May and considering we had about 5 people(mostly family) that came, seeing this makes me happy!

The run was an easy 5(glad it wasn’t a marathon pace) and I felt a bit winded. Turns out the tree pollen is extremely high right now, which could be an indication of why I felt the way I did for the tempo Thursday.

5 miles, 8:11 pace, 166 avg HR(more likely around 155~)

Sunday – Strava link here

Sunday long run with Cory and Dennis. I’m route master for this time around, which is generally a good idea as I keep things interesting. We ended up hitting a lot of elevation and with the pollen, I was having issues breathing still.

We topped off at around 850 feet of elevation gain and I was wondering why I was so tired off this since I’ve done 22 milers with the same amount…and then I realized that 11 miles less stretch for that gain is a little more intense and closer together.

Regardless, its great to get out and get these long runs in again…and it was even 45-50 degrees on the run! Glad to have my Simple Hydration bottle with me!

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Week 2 down, 16 to go!

Don’t forget to follow me on social media!
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Strava

Grandmas 2016 – Week 2

Grandmas 2016 – Week 1

Week 1, Day 1 – Let the wild RUNpus start!

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Day 1 was nice and easy 3 miles with 10 minutes of strength. Happy to get this started!

3 miles, 9:12 pace, 139 avg HR – Strava link here

Tuesday

Woke up early to get this one in with Cory. Easy 5 with a couple hills to get it started.

5 miles, 8:20 pace, 151 avg HR, 240 feet of elevation – Strava link here

Wednesday

Was going to get up and do this run in the morning but I went to bed with a killer headache and woke up with an even worse one. I started a sugar cut so I think this might have been the cause but I took some meds in the morning and felt good by the time I got off.

Did an easy 3 followed by 4x hill sprints at full effort for 10~ seconds followed by 10 min of strength.

3 miles, 8:40 pace, 145 avg HR – Strava link here

Thursday

DRC Thursday! Met up with the club and was able guide some of them out to a local hill for our hill repeats. Like last cycle I did a .25 hill with a 5-7% incline and tried to keep it around marathon pace. The first one was a bit fast and had to slow it down for the next two. Out of all the workouts, this is my least favorite.

3 x .25 hill repeats – 1:33, 1:42, 1:42 – Strava link here

Friday

Rest day! Stuck with 10 minutes of strength only.

Saturday

DRC Group run – We had a race on Sunday so Cory and I swapped out our long run to Saturday. 10 miles with some hills in them in beautiful weather! First of many long runs to come! Only problem I had for the day was that my Heart rate monitor seems to be acting a little off.

10 miles, 8:13 pace, 599 elevation gain – Strava link here

Sunday

Sunday marked one of my favorite races in the winter time, the Chili Chase in Davenport. I technically had 5 at marathon pace scheduled so I originally was going to do this 4 mile run around that, but the race day adrenaline got the best of me!

Ended up cruising out pretty fast and hit some fast pacing for the race. This isn’t a flat course by any means and the last mile has a pretty good sized hill at the finish. The only good thing about the hill? You start down it too, so a quick fast mile is in order!

We had a couple of the DRC gang down there just spectating and Shannon ended up taking pictures. I ended up posing behind Cory at the start, which basically sums up our entire runs together.

Chili Chase 2016-16

I could tell I went out way too quick on the first mile and went into anaerobic pace right off the bat, which effected me towards the end of the race. Although I was shooting for 6:45~ that was soon out the window. 4 miles at 6:28 = 5 at 6:45 right? haha

I could hear some people behind me from mile 2.5 and on but I kept up my pacing so I wouldn’t get passed. I ended up picking it up on the last bit on the hill and they couldn’t keep up or pass me.

Chili Chase 2016-31

Ended up finishing 16th overall(1 second from 15th!) and felt pretty good with the race today. Again my HR monitor ended up messing up so unfortunately I can’t mine that data.

My splits ended up being 6:20, 6:18, 6:33, 6:41 – 6:28 avg with 158 elevation gain
Strava link here

Week 1 in the books! Excited to keep moving forward!

Don’t forget to follow me on social media!

instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

Grandmas 2016 – Week 1

One last easy week!

Monday will mark the start of my 18 week cycle for Grandma’s Marathon so I am just taking this week easy. After coming off the 5k cycle I took a week off to give myself the recovery needed.

I’m excited to start training again and really excited to help out and “coach” two people from the DRC. One is their first marathon and the other is to PR and get under 4 hours.

I’ve also created a facebook group “18 week accountabuddies” that I’m planning on having any of the DRC members join if they’d like advice, motivation and accountability throughout the 18 weeks.

If Allison and I had the resources that are available because of the club our first marathon would not have been a 4:46…our second wouldn’t have been a 4:35.

I’ve come a long way in so many regards of my life that my personal running is just one small bit of it. Overall running has been a big factor in my life for the past 8 years and as the DRC keeps growing, it is good to see so many lives changed because of something small that Allison and I started.

I hope to actually get certified as a coach from the Road Runner Club of America at some point, but the classes are always much too far from where I live and they sell out SO FAST. But I am keeping a steady eye on that because it really is something I am passionate about.

I’ll probably keep posts this week to a minimum as my runs don’t have much impact and are just keeping it nice and easy. Next week I’ll be in full swing though!

I have been posted more to instagram and twitter lately, so feel free to follow!

www.instagram.com/radrunnerdad
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Happy running!

One last easy week!

Reposting my Take-aways

Glad to be able to repost this one from all the lost entries…it is a significant piece to what I got out of my last training cycle.

A little hefty, but here we go!

During the marathon:

Cadence – 171 avg for the marathon. I think it was lower due to the hills but the fact that my MP runs were around 178-180 shows something. Need to work on cadence to get a quicker turnover, possibly could have felt less fatigue and breakdown in the quads

Heart Rate – Reading up on Average HR for running marathons, it should have been 88-90%(169-172) That should have factored in the heart rate creeps towards the end. With my HR actaully averaging 166 for the marathon, I think with the low temps and crash towards the end that slowed down my pace was what kept it so low. I only kept track of this until about the half point, if even, to make sure I was on track for the beginning and not overdoing it. This data is actually more to look back on to see effort and not something to be concerned about.

Nutrition – I Took in AT most 200 calories and need to get close to 750~ for the entire race. Had the homebrew but only had about 4 of 13oz at most. Possibly could have helped towards the end when I felt “cramping”.

Body check – Was really good about this on the first half. Tried to check once at the start of every mile, but as it went on I didn’t self evaluate which I think could have helped.

During Training:

Nutrition – All around. Not too concerned with the “Junk” food that I eat, but more so that I need to get enough food in my system to begin with as there were many days I know I didn’t eat enough. Need to train my body to be able to take in nutrition during the run so I don’t crash out

Strength train – Need to get out of the mindset of not having to strength train. I do a lot of hard work and spend a lot of time running, small workouts 3x a week won’t hurt. Need to look into this to see what would work best for home use, but definitely need to work on core. Really need to figure out the root cause of my achilles/heel pain and strength train to fix it

Body Self Preservation – This includes actually taking the time out and sticking/foam rolling/massaging etc I didn’t do enough of this during training and need to incorporate this more often to keep myself preserved. Goes along with achilles pain and tight calfs

Easy = Easy. Hard = Hard. – For the most part this wasn’t too hard for me. Mon & Wed were always easy enough and kept it lower HR, but Tuesdays I sometimes overdid it. Not a big concern, just need to be more mindful that I’m training for my race and not someone else’s

Embrace the morning! – Monday’s I usually ran with someone in the morning, but Wednesdays were always hard to get out of the door for my easy runs because…I could just sleep more and do it later. This always turned into something I didn’t appreciate. So I am going to not only try and hit every Wednesday in the morning but even throw in some of the Tuesday runs as well so I can spend time with the family.

Cadence – Again this isn’t that terrible, but I need to pick up my cadence and need to focus on this in order to do so. On average for an “easy” run I usually get around 170, I’d like to possibly increase this to 175 over the next cycle. It’ll take some work, but I should be able to do so.

Sleep – there were too many a night that I didn’t get enough sleep. Some was due to work, so unavoidable, but a lot was me staying up too late. Need to work on a healthy seven hours a night, any more than that I feel sluggish

Belly Breathing – This was actually something that I was trying to incorporate within the last 6 weeks in my training. I just need to practice this and have it be the natural method for me for breathing rather than taking shallow breaths from just the chest. This is a good thing to practice ANY time of day to make it a more normal behavior

Reposting my Take-aways