Final (Different and SUCCESSFUL) Long Run Before a 5K

>> Monday, May 23, 2022

I think I'm racing the Brian Kraft 5K in a week. It's a team circuit race, and it's ALWAYS a speedy race.

Knowing I'd be racing in a week, I went out for a different long run this morning. For the last 2 years or so, I've been doing the same sort of long run: 5-6 miles "at pace" in the middle of a 10-12 miler. That style of long run has helped keep me injury-free as the changing of paces seems to help my body, but I don't know if it's great for my training. I've started wondering if I should be "mixing it up" more instead of just doing those 5-6 miles at 6:30-6:00 pace. I've also been wondering if that partially explains my less-than-stellar performance at the Get in Gear 10K three weeks ago.

So today I did a "normal" 10+ mile long run, but instead of 6 miles a bit faster in the middle, I made them more "snappy" and did a faster 3 miles. It wasn't going to be at 5K race pace, but I hoped it was noticably faster than the 6:10s-6:20s I've been posting lately. I warmed up for 2.5 miles (the norm), then picked it up for a 1/2 mile, and finally ran a bit harder for 3 miles from mile 3 to 6. I did my pretty normal 5 mile out-and-back route:

Half mile splits, so I ran harder from split 6 to 12.

My splits felt great for running around 90%. I wasn't all out, but I was keeping them about 6:00/mile pace. My half miles splits for those faster 3 miles were 3:01, 3:00, 3:02, 3:02, 2:55, and 2:53 to total 17:53.9. (Those 3:02s both contained most of the uphills, so I was happy they only "slowed" to that pace!)

And maybe most importantly, my heart rate stayed in check and didn't do anything weird:

The 3 faster miles are very visible, but no EXTREME spike like at my last race.

NO time in Zone 5, whereas at the 10K I spent 15 mins (or 41% of the race) in Zone 5!

So I don't know if it was a great TRAINING run, but it was a good CONFIDENCE BOOSTING run.

I don't have any big goals for the 5K, but I'll be back with a few pre-race thoughts later this week.


Charlie's First Track Meet!

>> Saturday, May 21, 2022

About 10 days ago, Charlie had his first track meet through the city of St. Paul's rec league. He'd had a number of practices leading up to it, and then he ran his first 800 at that event. Here he is 100 meters into it and feeling good:

Nice stride!

On his 2nd lap, he looked a little more "worked." This is always where I died when I ran the 800 in high school:

Still with a fist-pump though!

He wanted me to take his time, but he never asked about it later, so I didn't share it with him. He ran a 3:44 (with 400 splits of 1:42 and 2:01).

An hour later, he did the 100 meters:

Friends have commented that it's possible to see my stride in there! :)

He was bummed he didn't win his heat of the 100 (he was 4th and still got a ribbon), so he tried again. But he was 4th again. My wife and I were suprised how sad he was about his results - we weren't ready for him to feel that way. In hindsight, we realized he expected to win his heats, but we don't know where that thought came from. We'll work on this...

He was going to do the 4x100 (and I was EXCITED to see kids run that!), but then we got stormed out - it was the reason for the wet track when I did my 1600 repeats the following morning.

He still likes track PRACTICE, but decided he didn't want to go to the 2nd track MEET this morning. We'll see if he decides to try any more meets! (I hope he does!)


Friday Funny 2086: Fixed It!

>> Friday, May 20, 2022

This is just genius.

Lots more funnies on HAPPY WEEKEND!!


Friday Funny 2085: Relationship Funnies

More funnies on


Friday Funny 2084: COVID Masking



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