Training Log Archive: O Steve!

My goal was to run 12 min/K on Red once this year and this meet was a good chance at that....started out a bit conservative to get into the map....then we began to hit controls and run well....a few bobbles here and there but we were not making any significant mistakes.....the course was not as navigationally intense and the open woods and fields made for fast running............on the last 4 controls we had Pete C come by and Mike C was right with us....I knew we were having a good time and were well on our way to meeting the 12/K goal but with 2 controls I realized we had a shot of 10min/K if we ran fast and were flawless....we nailed the last 2 and I sprinted through the wood following Mike C's foot steps to punch in at 68:05 just :05 over 10 min/k....great run and me and Kari and a good time...

C • nice run. 6

Red - Splits

Living History Farms extreme XC race in Iowa....7500 racers...Kari and I were looking to have a good time but wanted to enjoy this race we had heard about and get a good workout in...In the spirit of things I wore a hot pink neon ski suit and Kari wore an old purple ski suit complete with decorative belt....I got many comments on my suite as I made my way through the course....we made the mistake of starting in the back (we couldnt see the start area of the race) and spent the first 3 miles running around people in the "rough" to get around the significant crowd.....we were stopped at a stand still a few times including narrowing through a tunnel that went under the interstate....the 8 creek crossings came at the back end of the race and we were slowed to a hike most of the time, which was a bit frustrating since I wanted to see how fast I could get through them.....the steep bank with ropes were fun and a neccessity when we came through...the banks had turned into slippery mud and the ropes pulled us through.....I walked a bit on a big uphill near the finish and we kicked it on in........

The big field and multitude of costumes made the race fun but they were a bit disorganized and the staging was a bit amatuerish, given a race this size (and with a significant budget)...also we were misdirected when trying to leave before the big traffic jam and spent 20 minutes with other cars trying to figure out how to get out of the grounds....

We enjoyed it...had a great road trip but probably wont go back...glad we checked it off the list and got to do it one time...If you decide to go I would get in front of the field so you can run the pace you would like......

stretch bands....

more campus running around for the Bowling O duathlon....

doing the bands...

Ok...another dark cold weather workout options....running at the Dome....heard of it, never done it...loved it...

its $1 to go run on Tues or Thurs.... .4 miles for each lap and with the other runners it keeps me motivated...

Kari and I ended up doing a tempo run knocking down 4.4 miles in 38:19....8:42/mile pace....(pushed the last .4 lap in 2:54 and felt like I was about to pop)...didnt wear my HR monitor...

I figure that 15 years ago I would cruise a tempo with 8 minute miles...with the same effort I now do 9 minute miles...

I will likely get out my old training log and get the stats and recreate the workout just to see what the loss in speed has been for me....

above race pace lap in workout.....