jpRunner

Target: Fresno

2009-07-12T09:36:00.003-05:00

We booked the airfare. Heading to Fresno, CA to run the "Two Cities" Marathon (Fresno, Clovis) November 8th.

That means my training started Monday. Week 1: 28 mi. Done. Tired.

180/30

2008-12-01T17:55:00.000-06:00

180 miles to go, 30 days to do it. That's 6 mi per day. Not looking too good. The Holidays aren't conducive to logging high miles.

1000 Miles

2008-11-14T11:07:00.006-06:00

So, ever since I began running regularly (2003?), i've always thought it would be cool to log 1000 miles in a year. I've never done it -- mostly because it requires steady running, and I tend to be fairly streaky. Anyway, my tally for 2008 is 803 miles. I've got 197 miles to go, and 47 days in which to accomplish it. That averages out to about 4 miles a day -- very do-able.

Pushing Through

2008-06-01T23:02:00.002-05:00

After consecutive 40-mile weeks, i just wrapped up 38 miles for the last week of May. My legs are sore and tired - looking forward to the rest day tomorrow (skipping cross training). As the Spring season ends and the heat of summer begins, i'm having a hard time fitting in all my runs at reasonable times. Tonight, I had to run from 8-10 pm (woke up late, and didnt want to run in the heat of the day)

Robbin' Tuesday to Pay Wednesday

2008-05-09T10:41:00.002-05:00

The title is kinda weird - I know. It means that if I skip my Tues. run, i typically do it on Wed. But then my Wed. run gets pushed to Thurs. And unless I double up on one of those days, I'm running on Friday -- my rest day. When I do that, i put myself in bad shape for the weekend runs -- a tempo or PRP run on Saturday and a long run on Sunday. Well, that's what Im dealing with this week. It's Friday, and I got all my miles in, but my legs are feeling it and I could really use a rest day before running again. Nevertheless, Im going to push through -- only 6 mi on Sat and 10 on Sunday.

Ouch

2008-05-05T16:04:00.002-05:00

I broke the 10% rule and upped my mileage last week 16% (29 to 34.8). Not a huge jump, but I felt it. In addition, before my 14 mile long run on Sunday, I did yard work all day. Granted - I did lay down for 45 min before hand. So, the last 3 miles were not fun -- dehydrated and achy. Today, I'm really tired and sore. Thinking about scheduling a massage for later in the week. Thankfully, this is a step-back week (29 miles).

CMM envy

2008-04-28T11:57:00.005-05:00

I did not participate in the Country Music Marathon this year. Instead, Mende, Lana and I walk/ran up to the intersection of Belmont & Clifton to watch the masses run by. It was very cool and inspiring. I envied them. Seeing as it's my hometown Marathon, I don't think I'll let another go by without participating somehow - even at the half level.

PRP

2008-04-19T11:38:00.003-05:00

PRP - Projected Race Pace. Along with more strength training, Sunday long runs, and 3 (instead of 1) 20-plus-milers, PRP runs are new to my training regime. Since I'm shooting for a 4 hr marathon, my projected race pace is about 9 minutes per mile. That seems a little slow, but if I'm going to last 26.2, I need a sustainable pace. So, today's 6.2 miler was a PRP run. I measured my splits which were approx 1 mi each, here's the pace: 8:39, 8:25, 9:09, 9:04, 8:41, 8:26. It was kinda hard to dial in the pace. I'll have to work on that. Tomorrow's run is 8 miles easy.

Feeling Better

2008-04-15T07:26:00.002-05:00

Im no longer tossing my cookies and running to the bathroom, so that's good. Ran up to Green Hills park on saturday and ran laps (1/3 mile loop) while Mende pushed Lana in the stroller. I clocked one of my miles, and I ran it in 6:04. Other than that, I took it pretty easy. Hit the gym yesterday and did intervals on the stationary bike. As the training plan says, Monday is the cross-training day.

downtime

2008-04-11T16:22:00.004-05:00

I came down with a real nasty stomach bug last weekend after the Richland race. I havent run since. This one was at least as bad as the one from September. The doc says it's stress-related. This gets me a little anxious since I know marathon training builds on each week of training. Mende tells me I can do it; it's all in my head. I'm going to try running again tomorrow.

Richland Creek Run

2008-04-05T12:29:00.004-05:00

Ran the Richland Creek 5 miler this morning. Goal was to run 8-min splits. Result: 7:54-8:18-7:55-7:50-7:26. Mile 2 was kinda hilly, and I decided to pick it up in the last mile. Otherwise, I was pretty much on target. I finished 3rd in my age group. This was a good "hard workout" before my 10 mile long run tomorrow.

Writing Again

2008-04-04T16:49:00.003-05:00

Olivia asked why I stopped posting to this Blog. I'm not really sure why -- just got out of the habit, I suppose. Anyway, in the interest of making my sister happy, I'll make an effort to post regularly. :)

The latest goal is the San Francisco Marathon on August 3. I've already signed up, so I'm (mentally) committed to doing this. The hilly course is pretty daunting, but I've already found similar elevation profiles here in Nashville! I'm working from a 24-week training program that's a mix of what's worked well for me in the past and some of Hal Higdon's methods. (link) The biggest change is that my long runs are on Sunday after a PRP (projected race pace) run on Saturdays. Looking forward to that.

Got a 5 miler race tomorrow at Richland Creek. Will write about that tomorrow.

Hiatus

2007-11-09T12:57:00.001-06:00

im back -- after taking 3+ weeks off due to a nasty stomach bug that put me flat on my back. still deciding if im going to run the Napa valley marathon in March as part of a possible anniversary trip out to CA. Definitely got my sights on the Country Music Marathon in April.

Cautiously Optomistic

2007-10-04T05:43:00.000-05:00

I'm feeling pretty good about the race this weekend. I went for a 2 mile run last night and barely broke a sweat at an 8:15 pace (even though it was 80 degrees). The legs feel good, and I think a goal time of 1:55 is very reachable. My plan is to click along the 1st half at 8:30 and pick it up to whatever i can after the split.

On another note, Liv is competing in her first Triathlon on Saturday! I'm so proud and excited for her. Way to go Liv, I'll be thinking about you the entire time I'm running!

Half & Half

2007-09-27T15:11:00.000-05:00

So, i've already signed up for another Half Marathon. This one's here in town and appropriately named the "Music City Half". It's being held October 6th at 8 am. Is it a little bit crazy to run two Half Marathons in 2 weeks? Maybe. I guess I'll find out.

The Middle Half

2007-09-25T06:55:00.001-05:00

Liv and I ran the inaugural Middle Half Marathon in Murfreesboro this past Saturday. We finished around 2 and a half hours. Although it was a little off our goal time, we crossed the finish line running strong. Way to go Liv! The race organizers did a great job on this one. Everything was well-run and the support was fantastic. I'm looking forward to running this again next year.

final stretch

2007-09-14T09:31:00.001-05:00

The HalfMarathon is a week and a day away. Im really excited about running this one. This will be the longest run I've ever run *with* someone. Also, it's Olivia's first Half Marathon and her longest road race to date. She's gonna do awesome, i just know it.

So, today I'm running 3 or 4, and tomorrow Im running 10. Sunday is a rest day. Then it's a small taper Mon-Wed with no running on Thursday or Friday. I'm taking Friday off work, too! Hopefully, I learned my lesson from the last 2 Marathons and will actually take it easy and stay off my feet the day before the race.

running on empty

2007-09-08T14:04:00.000-05:00

ran nearly 14 miles this morning. i forgot to eat before I left. totally bonked around mile 10. not fun. I did have a bottle of Spark with me, and think that just made me jittery due to nothing being in my stomach. note to self: can't burn fuel on an empty tank.

heat wave

2007-08-11T08:08:00.000-05:00

it's been brutally hot this week. if i don't get out early to run, it ain't happening. I suppose i could always go indoors and run on the treadmill - but i just dont like it. My work office is (was) moving this week, and that made for a very hectic schedule. As such, i was in to work early and out of work late most of the week. I saw this as a unique opportunity in my training plan.

Instead of rushing to get the miles in during the week, i'd rest the legs and give a good long run a go on the weekend. That's exactly what i did. I woke up at 4 am today and set out on a 13 miler. It actually turned in to 14.5, though. The legs felt good and I was well-hydrated. No cramping and no bonking. Granted, it was a pretty slow pace and i was not about to set any records. Even still, i was sweating pretty good - I guess i can blame the temps that were still in the high 70s at 5 in the morning. Im planning on a 5 mile recovery run tomorrow.

so much for being on schedule

2007-08-05T20:46:00.000-05:00

after celebrating a bit too much at Scott's birthday party Friday night, i was in no condition to attempt a long run on Saturday. Once the day got away from me it was too hot. The same thing almost happened on Sunday - except I forced myself to hit the pavement at 2:30 PM while the sun was scorching outside. The thermometer read 99, but it felt even hotter. I only got 3 miles in. Oh well - the push for 26 begins Tuesday.

clicking along

2007-08-03T08:18:00.000-05:00

For the first time in a while, I got all the miles in this week on schedule. No doubling-up and no missed days. I even managed to bike 8 miles in there (stationary bike). The legs were feeling it, too. I was exhausted when i got home from work yesterday; I just wanted to go to sleep. So that's pretty much what I did. My body thanks me, I'm sure -- 'cause today I feel great.

The plan calls for 23 this week, but I might bump that to 25. Maintaining the "10 Percent Rule", I can go as high as 24.6. Then, the following week, I'll stick to the 26.

early start

2007-07-28T05:27:00.000-05:00

its 5 am and you are lissss...ening to Los Angeles. Haha, just kidding. Had to put the Soul Coughing reference in there. It's actually 5:30 and I'm checking the weather and my proposed route before heading out on my 10-miler. Looks like i may be running in a little rain. No big deal - maybe it'll cool things down a bit. It's 80 degrees and muggy right now. No fun - i'll be sweating like a horse. I'm planning on running downtown and back, but that may change.

Gotta get an earl start cause of the Beer Festival today. So, Im running early, taking a nap, doing chores/cutting the yard and then I'll be ready to leave at 1pm. Should be fun.

Stair-stepping

2007-07-23T12:55:00.001-05:00

So, one of the principle tenants of marathon training, or really ANY running program is that you counter "hard" with "easy". For example, hard workouts should be followed by easy runs. And, weeks with increased mileage should be followed by easy weeks -- or leveling-off. I failed to totally incorporate that into the Training Plan.

You see, I was trying to accomplish three things at once (in 12 weeks no less), which is a bit much to bite off. Instead of shooting for PRs at the 5k and 10k, I think we should just shoot for finishing strong and having fun. For the Half Marathon, I believe we ought to revise the goal to be "any time under 2 hrs" and finishing strong. These new goals will allow us to modify the training regimen to accommodate the stair-step approach to weekly mileage.

So what, exactly, am I talking about? Here it is: Instead of increasing mileage each week, we increase by no more than 10% every *other* week. During weeks where we're not making a push, that mileage can drop-off by no more than 10% of the previous amount - unless specifically resting for some reason. This is what I did for my 1st Marathon, and that worked. Why mess with success, right? Here is a link: NEW TRAINING PLAN

Richland Creek

2007-07-21T12:47:00.000-05:00

I set out to run my 8-9 miles this morning - but it turned into 11. I ran up to the Richland Creek Greenway, and I was happy to see the extension has been completed! The Greenway runs along the west side of the McCabe Golf Course and along the beautiful Richland Creek. I gotta say - the Greenway program is one of the things I really think this town is doing right. I love running from greenway to greenway -- pretty soon you'll be able to run clear across the city! I found a picture on Flickr, but it doesn't do it justice. Im gonna have to go back and take some of my own. Anyway, I didnt set out to run more than 9, but it just happened. Glad to say that I finished strong -- before the heat of the day got to me. Now, I just gotta get 4.5 miles in tomorrow to get my 24 for the week.

playing catch-up

2007-07-20T07:09:00.000-05:00

Again, I fell behind and had to cram some workouts to get almost caught-up. I took Mon, Tues and Wed off. I ran twice on Thursday. The morning run was awesome -- I ran up this big hill in Green Hills and caught a great pre-dawn view. The afternoon run was brutal. Of the 3 scheduled intervals, I could only complete 1! It was 95 degrees and the sun was zapping me good. I managed to eek out a 6:59 pace at 800 m and realized that was enough. So i took it slow after that and got in about 3 and a half miles. The shower never felt so good after that.

2-a-days

2007-07-16T05:24:00.000-05:00

Back when I was training for the Detroit Marathon, I would often workout twice a day. I'd run in the mornings, then bike and lift weights in the evenings. Sometimes, I'd run during both workouts. I don't know how I ever did that.

I decided to take Saturday off due to some mile fatigue in my calves. Consequently, I'd have to give the ol' 2-a-day a go on Sunday. So, after a nice walk with Mende and Lana, I tackled the 7-miler. Then i took a nap. I got up and worked in the yard for a few hours then scrubbed the bathrooms (they really needed it). Then, I set out on the 3 mile recovery run. It went okay, I guess. But boy - i sure was tired. I propped my legs up on pillows as I slept last night. I feel better this morning. Ahh, the joys of training...

hitting stride

2007-07-13T07:00:00.001-05:00

It may be too early to declare, but I'm going to do it anyway: I think I'm back in the swing of things. What do I mean? I'm in "training mode", not just run-a-few-times-a-week mode. The 5 mile w/ intervals went well yesterday. I nailed the first (+2 sec), overshot the second (-10 sec) and tightened up the third (-5 sec). Follow the link in the training log for details.

It's official - I've signed up Olivia and myself for the Murfreesboro Half Marathon on Sept 22nd. Hopefully, the Padgetts will be up here by then.

Mr. Slowski

2007-07-08T16:42:00.000-05:00

Went out for a quick run today. As I left the house, I thought "I felt great". So, about 3 or 4 minutes into the run, i decided to turn it on and run at a pretty hard pace. I felt like I was really moving. I figured that I was at least touching my 5k goal pace (7:04). When I got home, I immediately mapped out the run (i have never run that particular route before) and did the math to figure my pace. 8 minute mile. I was very...underwhelmed. How'd I get this slow? I guess it's been a while and I've lost more than a step or two. But, it is only week 1. I'll do this again in a week and see if there's any difference. Until then, I'm in no hurry (quite literally).

Make A New Plan, Stan

2007-07-06T08:36:00.001-05:00

So, I'm back on the training stick again. I've even made a plan and everything! This time the goals are 4-fold.

The first, and most important/exciting/appealing is training "with" someone: my sister, Olivia. I say "with" because we're actually 700 miles apart, but we're working from the same training plan. I've never had a training partner before, and I'm looking forward to sharing the push/pull of the regimen -- especially when it becomes a real grind down the stretch.

The remaining goals are all time-based and would represent PRs in each distance. For the 5k, we're shooting for sub-22 min, which is a 7:04 pace. The 10k is at a 7:45 pace and the time is 48 minutes. Finally, for the Half Marathon, we're targeting sub-1:55 at a 8:45 pace. Considering previous marks and current fitness levels, these goals are a "reach", but not insurmountable.

For each distance, I've identified a race here in Mid TN. 5K will be the "I Run For The Party" race on August 25th. This is the 3rd annual race. I've run the previous 2 races, and they're always a lot of fun. Folks get dressed up in costumes, and there's a great after-race party. For the 10K, it'll be the Franklin Classic on Sept 3rd. This event has been going on for quite some time, and I've never actually participated. It's about time! For the 13.1 mile challenge, we'll participate in the inaugural Murfreesboro Half Marathon. This race fills a middle-distance voind during the fall in the midstate and should be quite popular.

So, I'm almost finished with week 1 of the new training program and I am pretty beat. The weather has been hot and muggy lately and I haven't been hydrating as well as I need to. Consequently, the runs have been more like death-marches. I've forgotten that I need to fuel properly, stretch regularly, and get enough sleep. That is, until just recently. I realize that in a couple short weeks, I'll be able to poke out 4-5 milers without much thought. Just right now, it's a challenge.

slumpin

2007-04-23T06:30:00.000-05:00

mileage still sub-20. been busy with the baby preparation, but i hate to fall on that as an excuse. shooting for 22 this week.

rainy day,...rain all day

2007-04-14T06:47:00.000-05:00

Need to get out there and run, but the skies have opened up. Still working on getting my mileage back to the 30 range. Haven't done that since the MCM.

leaving, on a jet plane...

2006-10-27T05:10:00.000-05:00

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

2006-10-22T09:20:00.000-05:00

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

2006-10-17T08:38:00.000-05:00

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

2006-10-12T13:21:00.000-05:00

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

2006-08-30T13:27:00.000-05:00

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

2006-05-01T08:51:00.000-05:00

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...

2006-04-28T09:48:00.000-05:00

"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

2006-04-26T17:08:00.000-05:00

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

2006-04-15T17:00:00.000-05:00

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...

2006-04-10T10:15:00.000-05:00

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

2006-04-04T13:23:00.000-05:00

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

2006-03-18T21:05:00.000-06:00

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

2006-03-18T06:09:00.000-06:00

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

2006-03-07T08:47:00.000-06:00

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

2006-02-27T21:46:00.000-06:00

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

2006-02-21T11:35:00.000-06:00

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

2006-02-18T17:27:00.000-06:00

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.

slacking

2005-11-20T18:18:00.000-06:00

Good thing about this week: hit the gym twice. Bad thing: missed 3 days of running. Ouch. here's a look at this week's training log: too may x's

Trail Running is hard

2005-11-13T10:31:00.000-06:00

We got through about 6 miles of the run before it started to get dark. Took about an hour. If I ran that trail a couple times a week, i'd be in great shape -- and road running would seem downright easy. The obstacles and elevation changes make for a serious workout. We ran the North side of the trail, but next time I hope to do the whole thing.

Trail Running

2005-11-12T09:35:00.000-06:00

So I am plannng a 10-mile trail run today. I've only trail run once before -- at Tim's Ford State Park, and that was kinda wimpy since the trail was (poorly) asphaulted. Today, i'm going to Scott & Livie's house and running Hamilton Creek. It's actually a mountain bike trail (single track) and Scott and Livie's house backs right up to the trail. Check out the map here Afterwards, we're going to bottle some beer -- a batch of Oktoberfest that Mende brewed, and a batch of IPA.

starting over is tough

2005-11-08T21:02:00.000-06:00

started running again today. 5 miles was planned, and i cut it to 4 and a half. it was one of the more difficult runs i've had. legs were very tired only 20 minutes in. i felt like i was working real hard but going very slow. averaged 8:30 pace. revised training schedule to begin today and finish April 29. 25 weeks to the marathon.

Back in the saddle...

2005-11-06T13:20:00.000-06:00

After taking 2 weeks off, I am back to training. I've decided to run the Country Music Marathon in April. I was planning on running the Disney Half-marathon in Jan, but registration already filled up. Thinking about the Tom King half in late Feb/early March (not sure when). New goal time: 3:50:00. I know I can do it. The plan: more time in the gym, more intervals, more speed work. Training officially begins tomorrow. Well, at least that what the training calendar indicates on nikerunning.com. I wonder why it's so early???

marathon pics

2005-10-24T17:24:00.000-05:00

Here's some pictures from the big day

	Before the race. We had breakfast at the hotel. We were suprised that it wasn't free...found out when the guy charged us $7 for juice, coffee and a bagel. Geez... I sipped on water and sports drink all morning after having a clif bar when I woke up.
	This was in the final stretch of the race. Less than a tenth of a mile to go...
	After the race, we went to a Pizza joint in GreekTown. I opted for the 25 oz. Guinness -- a suitable reward, i thought.

Detroit Marathon

2005-10-23T16:16:00.000-05:00

I finished my 1st marathon and it was a fantastic experience.

The Race:

miles 1-3: flew by! Lots of fun, lots of music -- Mexicantown was cool.
miles 4-8: The bridge to Canada and Windsor. Bridge was a breeze, Windsor was clean...feeling strong
miles 8-10: Tunnel back to Detroit was hot and muggy. Was nice to get back to cooler weather.
miles 10-13: i noticed i was getting tired, but running through the city and all the spectators pumped me up.
miles 13-15 were great, but i started thinking about what miles 20+ would be like
mile 16 - stop to pee at a port-a-john. whoever was in there was taking way too long, and after about 45 seconds, i decide not to wait any longer and i take off
mile 17 - my left quad started to twitch like it wanted to cramp up. i decide to concentrate on the scenery of Belle Isle and try not to think of it.
miles 18 & 19 - Belle Isle is nice. The weather is fantastic, and i still feel pretty good despite the leg
mile 20 - yep, it wants to cramp. I stop and massage it out (cost me 20 seconds or so)
mile 22 - it's starting to hurt, another stop to massage it. (cost me about 45 seconds this time)
mile 24 - the cramp won't go away, and massaging does nothing to alleviate the knot is has become. I resolve to run through it...only 2 miles to go now.
mile 26 - what cramp?

Afterwards, there was no pain...just feeling tired and exhausted...Can't wait to run another one!