• 2010 Race Calendar

    01.17 - Samson Stomp 5K
    04.24 - Deer Run 10K
    05.01 - Door County Half Marathon
    07.11 - Pewaukee Triathlon
    08.01 - Bradford Beach Tri
    09.11 - TosaFest 5K

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The Deer Run 10K Results

Hey everyone,

Yes, I know I’ve been absent for a while again.  A lot of stuff going on at work and a baby that’s about 5 weeks away from making her arrival will do that to you!

Anyway, on to the news of the day.  I ran the Deer Run 10K this past Saturday – my “tune up” race to the Door County Half Marathon taking place in just 5 short days.  Last year, I ran this race in 54:42 (when lack of training and knee issues torpedoed the run).  This year, my goal for the race is sub-50:00.  I’ve felt great for a while, ran well and have had no physical issues to speak of.  I’m expecting a good run.

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Why Did I Think This Was A Good Idea?

Running intervals, that is.  I hear about the wonderful benefits of running intervals and what they can do to improve your speed.  This is officially my third attempt with interval running and while each run has been better than the previous one all I can say is “damn these suck!”

My trainer during one of our final sessions put the following interval program together for me.  Keep in mind that my normal tempo for a 3-5 mile run is about an 8 minute mile (or 7.5MPH as I prefer to state it)….

  • 5 minutes – 7.0MPH (warm up)
  • 2 minutes – 7.5MPH
  • 2 minutes – 8.3MPH
  • 2 minutes – 7.5MPH
  • 3 minutes – 8.3MPH
  • 2 minutes – 7.5MPH
  • 4 minutes – 8.3MPH
  • 2 minutes – 7.5MPH
  • 4 minutes – 8.3MPH
  • 2 minutes – 7.5MPH
  • 3 minutes – 8.3MPH
  • 2 minutes – 7.5MPH
  • 2 minutes – 8.3MPH
  • 5 minutes – 7.0MPH (cool down)

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Getting Close To The Half Marathon

Hey everyone,

Wanted to stop back by here for a short time to update you on the latest.  Namely, the 10 mile run I managed to bust out yesterday in preparation for the half marathon in about three short weeks.

I set a goal of trying to finish the 10 mile run yesterday in a time of 1:30:00.  I figured that would get me fairly close to the goal of finishing the half marathon in 2 hours.  So what time did I manage to finish in?  1:30:07.  Seven f***ing seconds!

My words of advice?  Don’t eat an Oriental Crispy Chicken bowl from Applebee’s before you run.  And try not to burn up your energy in a water park beforehand either (we were there with our daughter and her cousins that morning).  And don’t push it on a new bike the day before either.  You guys probably figured all that out already though.

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Long Running

This weekend, the push towards the half marathon in four weeks continued.  Yesterday, I did 8 miles.  This is the longest distance I’ve run since last year.  The course I ran on was hilly (which will match what the race course will be like) and conditions were windy.  Not ideal for a good long run but we fight through it, right?

Overall, I’d have to consider it a success.

I covered the distance in 1:12:56.  Knees felt great.  No issues whatsoever (although today they feel a little stiff…..not surprising considering I haven’t run that distance since last year).  I ran a fairly “technical” route.  I hit that big uphill at about the 4 to 4.5 mile mark and started walking about halfway up.  I wasn’t going much faster running it than I would have walking (plus I was spending a lot more energy) so I figured I’d better walk.

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