Practice To Suffer So Racing Becomes Easy

Afternoon:  13.09 miles - Drove over to near Kettle Morain National Forest to run the Ice Age Trail.  I decided to try the Hattori out on some technical trails - lots of rocks, switchbacks, etc...  About 3 miles in I ran up on a guy and scared him out of his shoes; he actually went stumbling backward into the bushes.  I helped him and up and apologized for the scare.  It was quite funny to watch, we were both laughing really hard!  After the scare I felt obligated to run with him, so I led us on a nice easy pace while we conversed.  I found out he's from Twin Lakes (about 40 minutes away).  He's interested in running the Ice Age 50 so, he's been making the drive to Kettle to get familiar with the trail.  I ran with him up to 5 miles thanked him and made the turn back.  I sometimes forget how enjoyable it is to run with others.  It's really a neat way to get to know someone.  On the way back my feet magically came alive!  I was flying down the trails dodging rocks, jumping roots, flying round corners, and I was loving everything about it!  The Hattori's really allow you to feel the ground and they make it so much easier to climb the steep portions.  Another shoe I learned about is the New Balance line of minimalist, which look like they'd be better for trails due to the carbon sole vs. the hattori foam sole.  The Hattori had no problem with the dry dirt and rocks though.  I don't think they would work well on a wet trail though (not enough traction).  The run was 9.93 miles, but I don't think the watch was correct.  Nonetheless, it was close to 10 at about a 9 minute pace.  The pace on those trails felt like 7:30 or faster, but the watch wasn't working well under the thick tree canopy.  I zipped home grabbed Jameson and the stroller then drove over to Dorothy Carnes West park for CC practice.  Myself, two of my runners, and their dad where late for practice.  Unfortunately, we didn't find everyone until they were starting their relay races (we like to end with these when at Dorothy).  Pushing the stroller up some of those grades was basically like walking.  Whew!  I didn't expect to get that much of workout on a 3 mile run with two of my runners and their dad!  We finished the relays and played some tag (I opted out, but Jameson tried to play with the kids).  I had a great time running today and the weather was perfect!  73/41% + Lifts

Lunch Run:  5.63 miles 7:58,7:26,7:22,7:10,6:50,7:03 for the .63 =Avg 7:19 pace.  Temp 82/43%.  Incorporated 4 hill surges in run.  Nice run w/a little bit of the run in a park on grass/pine needles.

PM:  9.24 miles 8:20,8:16,8:39,7:56,7:44,7:29,7:19,7:05,6:56, 6:23 for last .24 miles =Avg 7:43 pace.  Took a while for the legs to loosen up, but the legs felt great after a few warm-up miles. 

PM:  Hard workout - 20 miles 3x2 w/.5 rest between. 8:22,8:05,8:03,8:10,7:57,7:59,8:02,7:41,7:21,7:31,7:20,7:21,Intervals - 3 mile(6:18,6:15,6:21-uphill), 2 mile (6:14,6:20),  dragged my way through cooldown miles 8:13,8:18.  Avg pace = 7:33  This was very mentally challenging as it was my first run over 16 miles since late May.  I carried the handheld water bottles for the first time and they gave me a good arm workout!

AM:  4.67 on flat trail.  8:35 - tired and sore, 7:55, 7:30, 7:14, 7:16 for .67 Avg= 7:44 pace I worked on the 180 stride rate today.  This turned out to be a challenge!  The first couple of tries I went 165,175.  The next few where 178,178 the first 178 I thought I miss counted so I tried again at the same effort and sure enough 178 steps on the 2nd try.  I finally got it on the last try, here are my last two 179,180.  Temp 83/84%

PM:  9.57 Normal night loop w/out river park nice and easy Avg = 8:33 pace Temp 75/56%

AM:  Fishing w/my dad and son.  Didn't catch a damn thing, but had a great time watching Jameson hangout with Grandpa on his first fishing trip!

PM #1  6.40 miles - ran 1.8 miles down to Bark River Park w/Jameson to run with CC team.  Ran with kids for 2.80 broken up miles and 1.8 miles home. Avg Pace = 8:45

PM #2 8 miles w/4x400 @10K pace w/60-70 sec jogging rest   1:26,1:29 (whoops too slow),1:25,1:25 and 8x200 @ 10K pace w/33-37 sec jogging rest   41.0, 40.8, 40.3,40.6, 41.14, 40.65, 37.97, 37.96 - didn't worry about running these a little fast, just doing to shake out lactic acid and give myself a little faster running without making myself sore for Saturday's 10K.  Avg pace for the run = 7:30, Temps nice and cool/low humidity  Going for another PR in back to back weeks!

AM:  4.53 miles on new bike trail.  Legs felt dead.  Avg 7:46 pace, Temp 63/87%.  I decided to not run the 10K after talking with my long time friend.  The 10K and 1/2 marathon back to back weekends on 100 mile legs is too much for anyone.  NOT a good idea!  So instead I'll finish out the high mile week with a moderate workout at the CC course I'll be running in a couple weeks (Midwest Open).  It's a very tough course and it's been ALONG time since I've run a CC meet!

 PM:  4.07 Glacial Drumlin Trail (Lakemills) Avg 8:33 pace.  Recovery run, very achy/sore, low sleep, and stressful workday.

Lunch:  8.5 miles - No watch at Dorothy Carnes East Park, nice leisurely stroll.  Temp 85/50% - Hot, but not bad with the wind and low humidity.  Had family at the house I haven't seen in awhile so I had to do some entertaining this morning - missed the morning run.  Family get-together in the evening, so no time for an early PM.  That left me with the late evening.  Wife gives me the ultimatum to spend time with her or go on a run, which in turn I know will make her upset.  She's leaving for a week with Jameson and knows that I’ll have plenty of free time while she and Jameson are gone for running.  Happy wife = happy life - skipped the late PM and missed out on my mileage goal.  Family has to come 1st!  I'm fortunate to get the amount of time I have to run most days at this stage in my life.