Win a Free Garmin Forerunner 405

November 20, 2011 § Leave a comment

That’s right, I’m giving away a Garmin Forerunner 405. Just go to TundraRunning.com and leave a comment!!!

I’ve moved!!!

November 9, 2011 § Leave a comment

More details to come, but I’ve moved this blog to its own domain, http://www.muddycalves.com/. I’m already feeling regrets about the new name, I’m wishing I had just gone with “Muddy Calf” but oh, well. Anyhow, just posted about what may be the greatest race report ever.

Race Time

June 18, 2011 § Leave a comment

Dear Matthew Rantala,

Matthew Rantala has crossed the finish line of the Garry Bjorklund Half Marathon at 8:10:53

Thank you for your support!

Sincerely,

The Grandma’s Marathon Staff and Board of Directors

Runner tracking at Grandma’s Marathon and the Garry Bjorklund Half Marathon brought to you by Verizon Wireless
The Largest High-Speed Wireless Network in America.

Race Time

June 18, 2011 § Leave a comment

Dear Matthew Rantala,

Matthew Rantala has crossed the 12 Mile mark of the Garry Bjorklund Half Marathon in 8:01:17

Thank you for your support!

Sincerely,

The Grandma’s Marathon Staff and Board of Directors

Runner tracking at Grandma’s Marathon and the Garry Bjorklund Half Marathon brought to you by Verizon Wireless
The Largest High-Speed Wireless Network in America.

Race Time

June 18, 2011 § Leave a comment

Dear Matthew Rantala,

Matthew Rantala has crossed the 7 Mile mark of the Garry Bjorklund Half Marathon in 7:21:54

Thank you for your support!

Sincerely,

The Grandma’s Marathon Staff and Board of Directors

Runner tracking at Grandma’s Marathon and the Garry Bjorklund Half Marathon brought to you by Verizon Wireless
The Largest High-Speed Wireless Network in America.

The Hay is in the Barn

June 8, 2011 § Leave a comment

Bjorklund is 13 days away from when I started to write this. Considering that it takes about two weeks for your body to adjust to a work-out, there really isn’t any more training I can do for this race.  The hay, as they say, is in the barn.

All I can do at this point, is to do something stupid and injure myself.  And, not coincidentally, I may do a 5k or 10k next week.  I allegedly won a free entry to the ALARC Legends 5k/10k a few weeks ago but haven’t actually received any follow-up information saying I won.  I know that I should not race, but if it is free I’ll have a hard time resisting.   Doing a 10k hard, but not all-out, would probably be OK–it would give me a reasonable time estimate.  But I’m leaning towards doing the 5k to see how close to 19:59 I can get.

I feel good about this training cycle–I did not suffer any serious injuries and actually got all my work-outs in.  I cut back my mileage when I started to struggle so I’m giving myself a bit of credit for showing some patience.

The time between now and the race is a little dangerous–I’m tapering slightly; just one easy, short-long run and either the race and maybe a light, easy tempo session next week and some strides just to give my legs a chance to move some.

I haven’t set a final goal time, but I had originally hoped to PR (93:39, 2007 Tour de Eau Claire) but doubt I am in that good of shape yet but I could challenge my course PR (95:47, 2002).

Leveling Up

May 14, 2011 § 1 Comment

Recently, Mighty Mur Lafferty talked about Leveling Up in her I Should Be Writing podcast.  She talked about how one of  the things that troubled her in her writing career is that there are not clear-cut mile posts that show you are getting better as a writer.  She contrasted that to Dungeon & Dragons-type games where there are distinct and clear levels that characters can achieve.

Running does not have that problem–there is a simple and clear way to measure our progress and status.

This week, I leveled up.  I am following Jack Daniels’ training program found in Daniels’ Running Formula.  Daniels recommends that runners use the time from a recent race to establish their VDOT (an approximation of your VO2 Max).  The paces you run for your work-outs are determined by your VDOT.  My paces were based off of a race I did in the beginning of February.

Thursday, I was scheduled to do a three-mile tempo run.  I did not look at my watch until I had run a half mile–I was running 45 seconds per mile faster than I was supposed to be and, more importantly, feeling strong.  When I went through a mile still running significantly under the prescribed pace the workout shifted into a time-trial.  I pushed reasonably hard for the entire 3.1 miles and ended up running about 30 seconds faster than I did in February.

Nearly enough to push myself up two levels in Daniels’ VDOT calculations.

Wow!

And this was in Practice;  “we’re talking about practice“.

It is nice to know that the training is having an effect.  Some days, when I’m trudging through an allegedly easy day much slower than my target race pace and feeling awful doing it, worry floods in, “if I can barely run this 6-miler at this slow pace, how am I gonna run 13 miles faster?”

Confidence is nice to have.  To have an authority like Daniels or Eric McMillian say that my 5k time predicts that I should be able to come close to my goal time and to have used their predictions in the past and know they are reasonable, removes a burden.

Helps prevent panic.

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