leaving, on a jet plane...

it's 5 am and i'm getting ready to go to the airport. catch the inbound #2 @6:45, transfer to the outbound #18 @ 7:25, arrive at BNA around 8:15. Flight leaves at 10:15 & arrives in DC 2 hrs later. This is my first solo, out-of-town marathon. Usually, Mende is the logistical coordinator, and she is awesome at getting me in line and prepared. We'll see how I do at managing myself (pathetic concept, i know).

Just got back from a 2-mile quickie -- to knock the dust off. Legs feel great, my breathing was a bit off, and i kept trying to run too fast. If i can control my pace early, i'll do well. I've really taken this tapering seriously. Weekly mileage went from 45 to 28 to 16! (and i only have 6 miles this week before the 26.2) I hope this method proves beneficial.

Really, i think it's all mental at this point. I mean, i have a strong 20 & 24-miler under my belt, a pretty solid base from which to work, and good amounts of cross-training. Time to slow the world down just a bit, rest, hydrate, and just put one foot in front of the other.

Looking forward to catching up with Scott and Paul in DC. Staying with Mr Stone while I'm there. Even though i know i'll be tempted to get out at see some monuments/sites on Saturday, i think i'll just chill at Scott's place. There will be plenty of time for that the following week when im right back there!

Well, that's all from me for now. In boca al lupo

lazybones

it's Sunday morning, and i've only run 8 miles so far this week. Lots of excuses -- sleeping schedule off, cooler weather, long work hours, busy schedule, (the list goes on). Not sure which excuse to blame it on, so i'm going with "lazy". Just watched a news segment on Dean Karnazes - the Marathon Man! He's running 50 marathons in 50 days. What a badass. He'll be running in the DC marathon that im running next weekend. Anyway, that's inspired me to put on the running shoes and hit the pavement. Lets see what i can do...

Oktoberfest 5k

Ran the Germantown Oktoberfest 5k Bier Run this past Saturday. It was a good race -- well organized and free beer, to boot! In order to get in my long run, I ran up to the race from home (6 miles), ran the race (3.1 miles) and ran home (5.5 miles). I wasn't expecting to post a good 5k time, but i actually PR'd. Nothing special, just 22:40-something. I think that I'll train to run a fast 5k after I'm done with this marathon. Speaking of which, it's TAPER TIME. Ran 28 miles last week (boy, that seemed easy, too!), running 28-30 this week and only 10 or so the week of the Marathon.

updates

Yeah, so it's been a while since i've added to this blog. Here's the 30,000 ft level view of what's been goin' on:

Early Sept - Building base. Good long runs of 14 & 18 miles. Soing some mid-week speedwork, but nothing too fast. Added strength-training at the gym -- lots of leg work. Long run pace mid 9's. Ran the "runfortheparty" 5k in 22:55 -- didn't push it, just strided; felt good.

Late Sept - steppin it up. weekly mileage hovers around high 30s / low 40s. Concentrating on hydration during long runs, which helps tremendously. Long run of 20.5 goes well -- i beat the "big hill" on trimble (mapped out a course where elevation closley resembles that of the MCM). Pace isn't great, but i'm finishing strong.

Early Oct - peak training. Weekly mileage mid-to-high 40s now. Long run of 24 miles goes very well. I'm finally learning to start slow and step it up at the end. I think i have the training in me to finish strong in DC -- perhaps not in 4 hrs, but that's okay.

training for MCM

i've paid the registration for the Marine Corps Marathon in DC on Oct 29th. They have a nifty deferrment feature for those that decide not to run it. Instead of being out the fee ($85), you simply pay 20 bucks and you're pre-registered for next year's race. So, I *do* have that in my back pocket. I'm trainign as if I am going to run it, and that's the plan --barring any surprises.

30 Miles this week.

balance

Okay, so my 2006 Country Music Marathon experience does not rank anywhere near the top of my running memories. I finished an abysmal 4:49. That's an 11-minute pace. My 1st marathon was a very positive experience. My second was not. Maybe it's a balance thing.

So, here's how I remember it:

• pre-run: gotta pee really bad, but the lines are insane! I'll stop somewhere on the course.
• mile 1: running nice and easy. great weather. lots of people
• mile 2: see Mende, Livie and Scott. That was a great boost!
• mile 3: running with "Blue Man". that was fun. Stop to pee at the Blakemore/Belmont intersection. Almost run over a little girl coming out of the port-a-john
• mile 4: start running with a guy with "4:00" on his shirt. I overhear someone ask him: are you the 4-hour pace setter? He responds affirmitively. I think "great!, i can run with this guy and meet my goal". Feeling really strong and confident.
• mile 5: this guy is running a bit fast, but hey -- he *is* the 4:00 pace setter. he must know what he's doing.
• mile 6: back up Belmont and the "long incline". Feeling abnormally strong.
• mile 7: Take a GU and wash it down with water.
• mile 8: Music Row. big crowds, lots of support.
• mile 9: See Mende, Livie and Scott again. What a huge boost! Wow, i'm feeling great. I glance at my watch and realize i'm cruising at a 8:17 pace!!!!
• mile 10: legs twitching a bit. I start to wonder if this guy is really the 4-hr pace setter.
• mile 11: begin to think that running so fast early-on was not such a good idea. I slow to a 9-minute pace and watch the supposed 4-hour guy disappear in the distance. This pace feels good.
• mile 12: running up the hill toward Metro Center. Slow the pace just a bit to get up the hill. Crowd thins out,...starting to feel like a "long run" now.
• mile 13.1: cross the mat at 1:55, which was my 2005 CMM 1/2 time. Wow - must be doing something right! All I have to do is run the 2nd half in 2 hrs -- no problem.
• mile 14: Greenway in Metro Center. Jeez, the clouds parted and it got hot! Where's the water? I start to slow a bit more.
• mile 15: still no water? I start to wonder if this is going to hurt me later on
• mile 16: finally, a water stop. but no GU? legs are *really* starting to get tired
• mile 17: the hill up to the interstate was not fun. Calves and Quads want to cramp up, so I take a queue from other runners and I walked for about 2-3 minutes.
• mile 18: legs are cramping bad, but i run through it. suddenly, my muscles knot-up from my knees to my hips and i (quite UN-gracefully) plop on the side of the road. A spectator about 5 ft away watches me and doesn't know what to say. I sit for about a minute to rub out the cramp. Get up, walk a while, start running again. Here come the cramps again...I get some ice at a medic station and apply to my quads as I walk.
• mile 19: see the gang again. First face I see is Mende's and it has never looked sweeter. I wish I was looking stronger. I know that I'm really paying the price for running too fast earlier. I tell Mende I love her, she gives me a kiss and I'm feeling better already. Scott gives me a word of encouragement and I'm off and running again.
• mile 20: holy crap my legs have never felt this bad before. What's happening? Mentally, i am really struggling.
• mile 21: get more ice. This has stopped being fun.
• mile 22: Shelby Park. the 4-hour mark ticks by on my watch. Oh well... I'm averaging a 15-minute run/walk pace now.
• mile 23: gotta sit for a minute. lots of people are walking now. where the heck am i going to finish?
• mile 24: the Hash Harriers are giving out beer. looks tempting, but i'd probably puke. lots of pain, mental anguish, frustration...just put 1 foot in front of the other.
• mile 25: downhill from here. 1.2 miles to go. A support guy on a bike is really helpful to me. Mind over matter -- try to stay relaxed and focus on the goal (just run), not the pain.
• mile 26: i can see the finish shute. My trot turns into a run (albeit a hobbled, slow one)
• final 0.2: pain is unbearable, but i'm running over that mat, dammit! i know the pain on my face is obvious, and the crowd support is fantastic. I finish and start to hobble.

Immediately after i crossed the finish line, i felt as though i didn't deserve the medal. Sure, i finished - but so what? I horribly miscalculated everything about this run. Not enough fluids, ran too fast, diet before the run was stupid, not enough rest, training was lacking, etc... I have so many things to think about. But right now, i just want to pass out. I skip the photos, the beer tent, the fruit. I grab a water and a muffin and make my way to the family reunion area. They seemed relieved to see that I wasn't hurt. I was happy to hug Mende and hear their words of encouragement. I decided I'd be positive right now and analyze the negative aspects some other time.

Running a marathon is no joke. It takes some serious dedication and commitment. It's a challenge on both a physical and mental level. I've learned that if I'm not sufficiently prepared, I will not be able to simply poke it out with acceptable results.

So, now I'm determined to redeem myself. Next on the hit-parade: the Marine Corps Marathon this fall. I'll train properly, i'll get my head around it, and I'll finish strong.

just thinkin' about...

"tomorrow,...bet your bottom dollar that..." Okay, enough of that.

CMM is less than 24 hrs away. Going to lunch with the office today at PF Chang's. Not too thrilled about the timing of this lunch since it totally screws with my typical pre-race process. But, I'm flexible and it should be a good opportunity to unwind. Besides, as one of the coporate sponsors, PFC does offer the "training table" menu -- I will order something off that selection. Luckily, our boss is letting us go early today!

After lunch I will go home and finish my 1st attempt at "beer bread" -- which has been a 2-day oddessy thus far. (Hope to have it complete for Sunday's brew) Then, i will put my feet up, drink lots of H20 and mentally prepare for the big day. Looking forward to it. Oh, and I'll listen to Vandy play Kentucky (since I cant be there in person,...[argh]).

I ran 10 on Sun, 4 on Tues., and 2 on Wed. My legs feel okay except for a touch of soreness on my shins -- hopefully it's nothing to worry about. I'm excited that Mende will be joining Scott and Livie in watching the race. I should see them somewhere at the Demonbreun roundabout.

Well, the next post will be about my results. I'm in corral #5 with an expected time of 3:55. However, anytime under 4:15 will be acceptable.

To all other CMM participants: "In bocca al lupo"!

3 days to go

I ran 4 miles last night, and felt pretty good. I chose a hilly route so that my heart rate would rise and fall quite a bit. It was a good workout and i recovered remarkably well. I think i'll be in okay shape for Saturday's race.

bonk bonk

I bought a new shirt and new socks, just got my new heart-rate monitor and I was all rested-up. Everything was in place for my 20-miler Saturday morning. I was going to leave the house at 6 AM, but I didn't actually take off until 9:45. "No big deal", i thought. Boy was I wrong.

Saturday was one of those days where you think Spring passed us by and Summer is already here (or so it felt). Actually, the temp only climbed to the mid 80s, but when you're used to running in 50-60 degree temps, a change like that can have some harsh effects. Sure, i had water with me, but it lasted only an hour. I would have re-filled it, but where are the water fountains when you need them??? I got about 9 miles into the run and started to overheat. I slowed my pace, but my heart rate continued to hover around 165. Then (despite my slower pace), my heart rate rose to over 170. I got scared so I stopped running altogether. It took 10 mintues for the rate to drop to below 140. For the next 5 miles, I'd run until my heart rate climbed to 175, then I'd walk until it dropped to 150, then I'd run again,...etc... Finally, I called Mende and asked her to come get me. I made it 15 miles.

THE TOLL: Dehydration, sun burn, blistered right foot, bruised ego

I figured that i would not push myself unnecessarily during a training run. If I were on the marathon course, I'd have fluids every mile and trained paramedics ready to intervene if things got too bad. This was not the time to "push it".

To taper or not to taper...

My longest run thus-far is a hair over 18 miles. I feel I need to run a 20-plus one before the big day, but do I have time to do that AND taper? I dunno. So, I am thinking about running 20 on FRI (15 days till), and then tapering from that. I guess that's a mini-taper, right? BUT, I have a 5K to run the day after (SAT, 15th). I'd be in no shape to run 5k after a a 20-miler. Maybe run the 5 in in the AM, and then a 17-miler that afternoon? Still deciding...

25 days to go

i'm thinking the sub 4-hr mark is not looking realistic any longer. I pounded out 18.5 miles Sat in a little under 3 hrs. I walked some, and it wasn't easy. i continue to start off too fast (?@&#^!) and have nothing left at the end. I'm just gonna take it easy and not worry about times.

Tom King results

Mixed bag from today. The bad news -- I was off my goal time of 1:50 by nearly 2 minutes. Good news -- I beat my personal best by 3 minutes. I finished at 1:51:47. Beginning was kinda tough -- lots of traffic and slow-pokes that had me running at more than a 9-minute pace. Got free around the 6 mile-mark and pumped it up to about 7:55. Felt great through 11 miles. Last 2 were tough. Good run, though -- it got the better of me and made me realize I have a way to go before I am ready for the CMM.

running the half-marathon today

it's 5:45 am and my legs are really sore. The race starts in a little more than 2 hours, and I'm not so sure that I'm ready. Oh well -- doesn't really matter at this point. I got my eyes set on 1:50 (8:23 pace), but won't be dissapointed with any sub-2 hour time. Off I go...

had a good week

Last week was the biggest week i've had in a while. 30 miles total with a good long run on Saturday. I'm still a little nervous that my mileage is this low with only 8 weeks to go until CMM, but hey -- i have a knack for waiting until the 11th hour for everything. I just hope I don't bonk big-time.

I tried something new on Saturday: Run the majority of the distance at a steady easy pace and then step it up 2 times at the end. The results: first 10 miles at 9:11 pace. next mile at 8:15; final mile 7:33. I felt like I was really pushing it at the end, but was dissapointed to see that it was only a 7:33 pace. Guess I was more tired than I expected. I wonder if I should take that strategy for the TKC 1/2?

Total planned mileage upcoming week: 33

begin the push

Okay, so I HAVE to make a push for more mileage. I ran tonight (on my typical day off) -- 4.25 miles an 8-minute pace. Felt like shin splints for the first 2 miles, but it went away. I signed up for Tom King Half-Marathon today. That's some motivation to get movin'. I have 19 days to prepare myself to run 13.1 miles in 1 hour and 50 minutes. No more procrastination...

goal time

i'm wrestling with prejected goal times for the Tom King Half and the CMM. Detroit was flat (http://www.gmap-pedometer.com/?r=31595). Nash-diggity is not. Will attempt to quantify time degredation according to elevation....

5K off the mark, 1/2 marathon coming up

Okay, so it's been a while... Ran a 5K downtown last weekend. Mende and I took the bus down there, i ran, we took the bus home. That was cool. Anyway, my goal time was anything sub 23:00 minutes. Not earth-shattering, but enough to force a 7 1/2 min mile avg. My time -- 23:00 exactly. Doh! Should have pushed a little harder -- 1 second harder, to be exact. Oh well -- new goal: 22:30!

Going to run the Tom King Half Marathon in March. Looking forward to that. My long runs are between 12 and 15 right now -- i'd like to get that number up pretty soon. Not sure what my goal time should be on the half. Back in April of last year, I ran the CMM 1/2 in 1:55. I am thinking of setting a goal of 1:45, but is that biting off too much? Maybe I should shoot for 1:50.