run run run

As I mentioned in my last post, I have been trying to pick up the speed on some of the medium runs. Today I went out and was hoping to get done before the rain and I accomplished that. I didn't feel like I was running "that" hard, but when I was done I had run 6 miles in 45:39 (7:36/mile according to Mr. Garmin). That's pretty fast for me. I was pleased to say the least. I felt good afterwards and didn't feel like I pushed myself to hard. I've only gone that fast several times during some shorter 3 mile runs and once during a Duathlon (the first 5K of the Apple Duathlon in 2008), so it appears that my endurance is getting better. Depending on the weather, I will try and do an easy 5 miles and rest on Friday for my 16 miler this weekend.

St. Paul Half Marathon/Chicago Marathon

My wife Sarah finished her first half marathon on Sunday! She finished in 2:34. Slower than she hoped, but it was hot and humid, so finishing was primary. She ran with her friend Angela and both had a good time. Congrats dear!

Since the Lifetime Triathlon, I switched gears back to marathon training. I had a little more spring in my step having now accomplished my first triathlon (and doing better than I expected) and just weeks after having finished my first marathon. Now that I now what I need to work on and having experienced what it's like to run 26.2 miles, I am anxious to try my hand at the Chicago Marathon. 

I know that I need to work on speed, so I've been doing more Fatrlek training sessions. I also just like saying Fartlek.....Fartlek, Fartlek, Farlek. I know, how childish.  Anyway, I was reviewing my training log (a spreadsheet I keep at work) the other day and looking at my prep for Grandma's and realized that I didn't complete all my long runs. I noticed that on the weekends that I was scheduled to do long runs, we were out at my wife's parents place. They live out in western MN, 4 miles north of a town called Chokio. If any of you have ever been out this way know that there is not much to look at unless you like fields of corn or soybeans and the wind doesn't stop blowing! I mean really blowing. Not just a light breeze across the open plains; but howling, skin stripping, wind! 

I've already had better long runs this summer and the heat hasn't gotten to me the last couple weekends; temps were only in the low 70's at the start, but the humidity has been 85%+. One of those runs, I got to do with my brother. We knocked off a 14 miler in 2hrs 7 min. Not bad. he lives just outside Chicago and I'll be running with him on Oct 11. Or at least we'll be starting together. He's run this marathon a couple times and is a much faster runner. 

I have a better plan for this marathon and have enjoyed the longer runs more. The cold weather and wind this spring didn't make the long runs as enjoyable. I hope to make a good run at a 4hr marathon and hope the training thus far has served me better than Grandma's. 

  

LifeTime Triathlon

I am finally writing about my first official triathlon experience. It went great! The day before my friend Ryan came down to Apple Valley and met me and the family to go to the Expo. We picked up our "stuff", browsed around, and went for supper. I had a pasta dinner and Ryan had pizza. 

We got back, I put in some "yanks" and talked about the next days game plan. 

At 4:30am, got up, had some oatmeal, banana, loaded up and left for Lake Nokomis. We parked a long ways away, got the bikes off the rack, and made our way to transition. We watched the pro's take off and waited around for...ev....er. The weather was great and it was quite an awesome experience to see so many people with the same goal in mind. Ryan's friend from work came for the race from Virginia Beach, VA and we hung out before the race. 

I had a finish time in mind, but each time I've shared that time, I've come up short. Anyway, to say I was nervous about the swim, would be a colossal understatement. I got my wetsuit on, jumped in the lake for a minute, wished my friends good luck and got in line. I waited my turn and when they said go, I went. The swim didn't go well, but on the upside, I did meet some very nice lifeguards. My swim time was 22:53 (3:33/100m). When I got out of the water, I was very happy and  even happier to hear my wife and daughter cheering me on as I ran up the beach.

 From that point forward, I had a huge smile on my face. I hopped on "Lucy" and took off. I had rode the course the week before and hit it hard. Ryan and Mike (Ryan's friend from VA) had started about 2 minutes behind me in the swim, but managed to pass me somehow. I can't imagine how. I did manage to pass Ryan on the bike at mile 3. I hit it hard and was passing people left and right. Of the 3 duathlons I had done, I had only passed one person, so It was a nice boost to the ego after the swim to know I could make up some time. I finished the bike in 48:09 (18.7MPH), much better than I anticipated. I jumped off my bike, racked it, grabbed my hat, and off I went on the run. I felt good and was still smiling. My wife and daughter cheered my on as I left T2 and was another good boost of energy.  I went through the aid station, grabbed some water and pushed it with all I had. About a half mile from the finish I hear Mike say "Jeff!". I had passed him and didn't even know it. I asked if he wanted to sprint to the finish,  but he declined. I finished the run in 24:01 (8:00/M). Mike crossed a minute or 2 behind me. My overall time was 1:39:48 and finished over 10 minutes ahead of my goal. The bike and run went better than expected.  We waited for Ryan to finish, talked about the race and our different experiences and left to go our separate ways. I was still smiling and with my family waiting for me at the end, how could I not. What a spectacular experience. I can't wait to do another. But for now, I have to transition back to Marathon mode. Chicago 10/11/09. I want to see if I can finish sub 4 hours. We'll see it happens, if not, you can bet I'll be smiling when I see my family.