Solid 87 running miles last week. But didn't lose any weight with holiday dinners / treats.
Will go low carb and add lots of walking miles next two weeks to see if I can shake a couple of lbs.
Monday, December 28, 2009
Sunday, December 27, 2009
Weekly Recap-4 weeks to Phoenix
Sunday
Solid 20. Walked a couple extra.
Saturday
10 with 5 X 200 meter strides in morning.
7 at lunch.
4 at night. Added couple walking miles.
Friday
48 degrees, 36% humidity, 22 dew point. Been dreading 11 w/ 6 X 1000 VOmax all wk. Piece of cake. Felt like running on a cloud.
Thursday
Four durning lunch.
Planned not to gorge on traditional pasta & seafood Christmas eve dinner, but can't wait another year. Ate like a hog at madis gras.
Wednesday
Easy six durning lunch, walk another 2 to burn calories.
Technically off at night. Thought about walking / running another 6 to burn calories. But with the weather, I decide 8 hrs sleep more optimal.
Tuesday
Easy 6, legs felt fine, breathing fine. But at 65 with 94% humidity, fells like running while covered in 40 weight motor oil.
Walked another 9 to burn calories.
Monday
Four during lunch.
Another 15 at night. Really strange; temperature back in 60s with South Wind. I was dreading this 15 miler, assume I would have to cut pace to get it in. Turned out to be effortless. Real piece of cake. Perhaps had half marathon on Saturday, with sub 7s all the way through, had a VOmax benefit.
Wlked a couple extra miles.
Really ate junk today. Been weak on diet about a week. Still 3 weeks till race week. Losing 2 more lbs very doable. 3 possible, 4 hard but could be done. Will try. That should make me happy for race day.
Solid 20. Walked a couple extra.
Saturday
10 with 5 X 200 meter strides in morning.
7 at lunch.
4 at night. Added couple walking miles.
Friday
48 degrees, 36% humidity, 22 dew point. Been dreading 11 w/ 6 X 1000 VOmax all wk. Piece of cake. Felt like running on a cloud.
Thursday
Four durning lunch.
Planned not to gorge on traditional pasta & seafood Christmas eve dinner, but can't wait another year. Ate like a hog at madis gras.
Wednesday
Easy six durning lunch, walk another 2 to burn calories.
Technically off at night. Thought about walking / running another 6 to burn calories. But with the weather, I decide 8 hrs sleep more optimal.Tuesday
Easy 6, legs felt fine, breathing fine. But at 65 with 94% humidity, fells like running while covered in 40 weight motor oil.
Walked another 9 to burn calories.
Monday
Four during lunch.
Another 15 at night. Really strange; temperature back in 60s with South Wind. I was dreading this 15 miler, assume I would have to cut pace to get it in. Turned out to be effortless. Real piece of cake. Perhaps had half marathon on Saturday, with sub 7s all the way through, had a VOmax benefit.
Wlked a couple extra miles.
Really ate junk today. Been weak on diet about a week. Still 3 weeks till race week. Losing 2 more lbs very doable. 3 possible, 4 hard but could be done. Will try. That should make me happy for race day.
Wednesday, December 23, 2009
In the Stretch
Primo weather to finish off cycle, especially last hard week- VOmax (6
X 1,000) & 20 miler. Taper starts Monday.
X 1,000) & 20 miler. Taper starts Monday.
Yes, best shape ever, especially if I drop another 2 lbs. Running a
sub 1:30 half a milestone & good for confidence. But not quite where
I planned. I guess I'll have to start training for 2:50 to go sub 3:00.
Thursday- 61 / 41
Friday- 54 / 50
Saturday-61 / 49
Sunday-56 / 47
Monday-54 / 46
Tuesday/ 54 / 45
Wednesday-61 / 45
Thursday-57 / 51
Friday-61 / 48
Saturday, December 19, 2009
American Bank Half Marathon
Weather great, course flat. Solid PR 1:29:47, 2nd in my division and 9th overall.
It was great to go Sub 1:30 for the first time, but it was disappointing to barely do so. I was hoping to run about 1:27, maybe even 1:26. Those would be the minimum times I would need to indicate that I was ready to go for Sub 3:00 in full race.
My running mate John did note that I put in 25 miles, including some speed work, in the three days before the race. I appreciated his effort to put a positive spin on it, and perhaps I might have run 1, maybe even 2 minutes faster had I tapered. But still, that would have just put me at 1:28-high 1:27, not good enough.
Damn the torpedoes; I've been training to go Sub 3:00 and will finish out the next three weeks doing so. Come race day, if the weather is at all respectable, will give it a try. It's going to be painful ;(
Splits
01: 6:36
02: 6:48-Small Hill
03: 6:37
04: 6:39
05: 6:43
06: 6:47-Turnaround (6:42 average to the half)
07: 6:49
08: 6:54-Running dead into wind, cool yes, but felt the resistance
09: 6:57
10: 7:01
11: 7:06
12: 7:00-Knew it would be close, had to pick it up
13: 6:55-Gotta look good coming into finish
It was great to go Sub 1:30 for the first time, but it was disappointing to barely do so. I was hoping to run about 1:27, maybe even 1:26. Those would be the minimum times I would need to indicate that I was ready to go for Sub 3:00 in full race.
My running mate John did note that I put in 25 miles, including some speed work, in the three days before the race. I appreciated his effort to put a positive spin on it, and perhaps I might have run 1, maybe even 2 minutes faster had I tapered. But still, that would have just put me at 1:28-high 1:27, not good enough.
Damn the torpedoes; I've been training to go Sub 3:00 and will finish out the next three weeks doing so. Come race day, if the weather is at all respectable, will give it a try. It's going to be painful ;(
Splits
01: 6:36
02: 6:48-Small Hill
03: 6:37
04: 6:39
05: 6:43
06: 6:47-Turnaround (6:42 average to the half)
07: 6:49
08: 6:54-Running dead into wind, cool yes, but felt the resistance
09: 6:57
10: 7:01
11: 7:06
12: 7:00-Knew it would be close, had to pick it up
13: 6:55-Gotta look good coming into finish
Wednesday, December 16, 2009
Weekly Recap-5 weeks to Phoenix
Sunday
Really should have put in 6-8. But I knew full nights sleep would be almost as benefical. Wasn't hard choice. First day off no running in about a month.
Saturday
American bank half marathon
http://www.sub180.com/2009/12/american-bank-half-marathon.html
Walked another 5 at night to burn calories.
Friday
Easy four during lunch. Half marathon tomorrow gives me an excuse to carb up. And carb up I did!
Been strict on diet for 8 weeks, but finally cratered today, eating ton junk. But with race tomorrow, didn't want to risk being under energized :)
Thursday
General 7, walked a couple to burn calories.
Wednesday
5 during lunch. 9 w/5 x 600 VOmax at night. Added another 7 walking to burn calories.
Tuesday
5 at night. Added 5 walking miles to burn calories.
Monday
8 during lunch, and other 6 at night. Added four walking miles to burn calories.
Really should have put in 6-8. But I knew full nights sleep would be almost as benefical. Wasn't hard choice. First day off no running in about a month.
Saturday
American bank half marathon
http://www.sub180.com/2009/12/american-bank-half-marathon.html
Walked another 5 at night to burn calories.
Friday
Easy four during lunch. Half marathon tomorrow gives me an excuse to carb up. And carb up I did!
Been strict on diet for 8 weeks, but finally cratered today, eating ton junk. But with race tomorrow, didn't want to risk being under energized :)
Thursday
General 7, walked a couple to burn calories.
Wednesday
5 during lunch. 9 w/5 x 600 VOmax at night. Added another 7 walking to burn calories.
Tuesday
5 at night. Added 5 walking miles to burn calories.
Monday
8 during lunch, and other 6 at night. Added four walking miles to burn calories.
Monday, December 7, 2009
Weekly Recap-6 weeks to Phoenix
Sunday
Four in the afternoon. Had 15 scheduled for the night after a long long long long, long long long long long day.
If I thought it would make a conditioning difference would of hit it. But it wouldn't, just being a general mid run. Only benefit would of been about 1/4 lb burned off.
But with 97% humidity and south wind, probably would put me in bad mood for next week's training. So taken as a whole, to bed early with a full 8 hrs sleep was best option.
Saturday
Hit the pavement for quick four miler. I took the six foot wide, nicely paved, Oso River path. Passed by three other joggers while headed out North. Toward the turn around point, a man was walking in my direction with his dog. He looked to be in his late 50s, and about 280-300 lbs.
He walked in the dead middle of the path, even though he saw me coming. When I got to within 5 yards, he pulled to the right; I was already to my far right. On the way back five minutes later, I came up behind him. He was again dead center in path. He heard me coming, turned around and looked at me, but this time did not move to the side.
I moved to the far left edge, an inch from the muddy grass. His dog leapt on me knocking off the path. Still off the path and at a trot pace, I snapped back, not loudly but directly, "Pick a side of the path!" He tightened up his entire body, and started toward me, "What did you say!!"
I stopped, turned and said angerly "Pick a side!" "Fuck you, you c**k sucking faggot!" he cursed back. He came at me and threw a weak ineffectual jab. I knocked it out of the air.
He kept comming, "Faggot, c**ksucker, d**k sucker, Come on! Come on!". I had to push him back three times. He kept at it, "Come on, hit me faggot! Hit me!"
I pulled back, turned to continue my run, at normal pace. He came after me about three steps and then stopped.
I was two hundred yards away and could still hear him. "Faggot, running cause you're a d**k sucker!"
For five minutes I blamed myself for saying something. But then, thought "His dog jumped on me. I didn't cuss or threaten, but shouted to move to a side." As a serious runner, I had a duty to the running community to stand up.
Friday
Solid 18, walked another 4 to burn calories.
Thursday
System shut down. Thought about doing 18, as weather was good. But knew it would be tough due to hard run yesterday. Sure enough by 4, my body told me I need sone rest / sleep more than running.
Stopped running at four, then walked a couple to burn calories. Went to bed early.
Wednesday
12 w/ 7 at LT. Added 6 more walking miles.
Tuesday
Six durning lunch nice easy pace. Added 4 x 800 meter moderate hills to break it up. Another six at night normal pace. 65 degrees with 94% humidity.
Added a couple of extra walking miles to burn calories.
Monday
It's getting to the point that I can tell you the relative humidity based on the labor of my beathing.
On the mill last night, thinking of going to 15, but knew it would be hard just due to the super high intensity of last week's recap. By 4 felt like I was running in soup. By 4.5, out. Knew humidity had to be 93-94%. Sure enough 94%.
Well, no worries. Weather turns good Wednesday. I'll make up difference.
Four in the afternoon. Had 15 scheduled for the night after a long long long long, long long long long long day.
If I thought it would make a conditioning difference would of hit it. But it wouldn't, just being a general mid run. Only benefit would of been about 1/4 lb burned off.
But with 97% humidity and south wind, probably would put me in bad mood for next week's training. So taken as a whole, to bed early with a full 8 hrs sleep was best option.
Saturday
Hit the pavement for quick four miler. I took the six foot wide, nicely paved, Oso River path. Passed by three other joggers while headed out North. Toward the turn around point, a man was walking in my direction with his dog. He looked to be in his late 50s, and about 280-300 lbs.
He walked in the dead middle of the path, even though he saw me coming. When I got to within 5 yards, he pulled to the right; I was already to my far right. On the way back five minutes later, I came up behind him. He was again dead center in path. He heard me coming, turned around and looked at me, but this time did not move to the side.
I moved to the far left edge, an inch from the muddy grass. His dog leapt on me knocking off the path. Still off the path and at a trot pace, I snapped back, not loudly but directly, "Pick a side of the path!" He tightened up his entire body, and started toward me, "What did you say!!"
I stopped, turned and said angerly "Pick a side!" "Fuck you, you c**k sucking faggot!" he cursed back. He came at me and threw a weak ineffectual jab. I knocked it out of the air.
He kept comming, "Faggot, c**ksucker, d**k sucker, Come on! Come on!". I had to push him back three times. He kept at it, "Come on, hit me faggot! Hit me!"
I pulled back, turned to continue my run, at normal pace. He came after me about three steps and then stopped.
I was two hundred yards away and could still hear him. "Faggot, running cause you're a d**k sucker!"
For five minutes I blamed myself for saying something. But then, thought "His dog jumped on me. I didn't cuss or threaten, but shouted to move to a side." As a serious runner, I had a duty to the running community to stand up.
Friday
Solid 18, walked another 4 to burn calories.
Thursday
System shut down. Thought about doing 18, as weather was good. But knew it would be tough due to hard run yesterday. Sure enough by 4, my body told me I need sone rest / sleep more than running.
Stopped running at four, then walked a couple to burn calories. Went to bed early.
Wednesday
12 w/ 7 at LT. Added 6 more walking miles.
Tuesday
Six durning lunch nice easy pace. Added 4 x 800 meter moderate hills to break it up. Another six at night normal pace. 65 degrees with 94% humidity.
Added a couple of extra walking miles to burn calories.
Monday
It's getting to the point that I can tell you the relative humidity based on the labor of my beathing.
On the mill last night, thinking of going to 15, but knew it would be hard just due to the super high intensity of last week's recap. By 4 felt like I was running in soup. By 4.5, out. Knew humidity had to be 93-94%. Sure enough 94%.
Well, no worries. Weather turns good Wednesday. I'll make up difference.
Monday, November 30, 2009
Weekly Recap-7 weeks to Phoenix
97 running miles this week. Tough, but got it done. Next week is hump week. Last LT.
Sunday
Hit pavement for quick 5 durning lunch.
12 with 5 X 1,200 meter VOmax. Always a tough tough workout. Humidity up some, and not as cold; I was shocked I got it all in full pace and strong.
Saturday
7 normal pace.
Friday
22 miler, full normal pace. Solid run, but legs did a little heavy after 20, but given I did a hard 17 just 3 days ago, understandable.
This run was really scheduled for next week. But after checking 10 day forecast, Friday was the best day to do this capstone workout.
Thursday
Seven during lunch. Four recovery at night. Added a couple of walking miles to burn calories.
Wednesday
4 mile recovery durning lunch. Another 9 at night normal pace. Added a couple of walking to burn calories
Tuesday
17 with 12 at marathon pace. Really busted it open on 12, full bore. Probably ran it too hard, but needed to reaffirm that I could go max effort for an extended period.
Monday
Four at recovery pace during lunch.
Six more at night, normal pace. Walked couple extra to burn calories.
Hit pavement for quick 5 durning lunch.
12 with 5 X 1,200 meter VOmax. Always a tough tough workout. Humidity up some, and not as cold; I was shocked I got it all in full pace and strong.
Saturday
7 normal pace.
Friday
22 miler, full normal pace. Solid run, but legs did a little heavy after 20, but given I did a hard 17 just 3 days ago, understandable.
This run was really scheduled for next week. But after checking 10 day forecast, Friday was the best day to do this capstone workout.
Thursday
Seven during lunch. Four recovery at night. Added a couple of walking miles to burn calories.
Wednesday
4 mile recovery durning lunch. Another 9 at night normal pace. Added a couple of walking to burn calories
Tuesday
17 with 12 at marathon pace. Really busted it open on 12, full bore. Probably ran it too hard, but needed to reaffirm that I could go max effort for an extended period.
Monday
Four at recovery pace during lunch.
Six more at night, normal pace. Walked couple extra to burn calories.
Wednesday, November 25, 2009
Weekly Recap-8 weeks to Phoenix
Sunday
Got in 15, but 70 degrees and 93% humidity, it wasn't fun to say the least.
Saturday
6 recovery pace during lunch. 7 with 5 x 200 meter at night.
Friday
Easy four mile recovery.
Thursday
Walked / jogged 4 mile Turkey Trot race with girls in the morning.
At night, after two big helpings of turkey, I was expecting to crapout about mile 3. But cool dry weather was nice, got into grove and ran a great 12 with 6.5 at LT.
Wednesday
up at 4:45 a.m. on mill by 5:00. Solid 20 miler normal pace.
Walked another 5 at night to burn calories.
Tuesday
6 miler normal pace.
Monday
Four during lunch normal pace. 8 at night normal pace with 5 X 200 meter strides
Got in 15, but 70 degrees and 93% humidity, it wasn't fun to say the least.
Saturday
6 recovery pace during lunch. 7 with 5 x 200 meter at night.
Friday
Easy four mile recovery.
Thursday
Walked / jogged 4 mile Turkey Trot race with girls in the morning.
At night, after two big helpings of turkey, I was expecting to crapout about mile 3. But cool dry weather was nice, got into grove and ran a great 12 with 6.5 at LT.
Wednesday
up at 4:45 a.m. on mill by 5:00. Solid 20 miler normal pace.
Walked another 5 at night to burn calories.
Tuesday
6 miler normal pace.
Monday
Four during lunch normal pace. 8 at night normal pace with 5 X 200 meter strides
Saturday, November 21, 2009
Weekly Recap-9 weeks to Phoenix
Sunday
Off
Saturday
Would of, could of, should of done at least 15, 20 better. Started off well, even in bad 88% humidity. But then got stomach craps. Out by 5.
No worries, solid week of training. Good LT & 17 LR at full pace.
Weight good at 177. Still would like to lose 5 more.
Friday
pulled back 10 /sec mile to handle 90% humidity, though temperature wasn't bad.
Didn't feel motivated much. So I loaded up the iPod. Made the 13 a piece of cake.
Jam Master Jay (Run DMC)
Sucker MCs (Run DMC)
Its Like That (Run DMC)
Hard Times (Run DMC)
Rock Box (Run DMC)
King of Rock (Run DMC)
Equal Rights (Peter Tosh)
Downpressor Man (Peter Tosh)
Five Minutes of Funk (Whodini)
Freaks Come Out (Whodini)
Rock the Bells (LL Cool J)
Going Back to Cali (LL Cool J)
The Breakthrough (LL Cool J)
Paid In Full (Eric B. & Rakim)
I Ain't No Joke (Eric B. & Rakim)
Follow the Leader (Eric B. & Rakim)
Jam On It (Nucleus)
Pump Up the Volume (Colourbox)
Thursday
6 w/4 x 800 meter moderate hills durning lunch. 4 more at night.
Wednesday
4 mile recovery.
Tuesday
17 full Normal pace.
Monday
WHAT A DIFFERENCE the cool weather makes. 10 w/6 at LT. Piece of cake. Dry as a bone when done.
Off
Saturday
Would of, could of, should of done at least 15, 20 better. Started off well, even in bad 88% humidity. But then got stomach craps. Out by 5.
No worries, solid week of training. Good LT & 17 LR at full pace.
Weight good at 177. Still would like to lose 5 more.
Friday
pulled back 10 /sec mile to handle 90% humidity, though temperature wasn't bad.
Didn't feel motivated much. So I loaded up the iPod. Made the 13 a piece of cake.
Jam Master Jay (Run DMC)
Sucker MCs (Run DMC)
Its Like That (Run DMC)
Hard Times (Run DMC)
Rock Box (Run DMC)
King of Rock (Run DMC)
Equal Rights (Peter Tosh)
Downpressor Man (Peter Tosh)
Five Minutes of Funk (Whodini)
Freaks Come Out (Whodini)
Rock the Bells (LL Cool J)
Going Back to Cali (LL Cool J)
The Breakthrough (LL Cool J)
Paid In Full (Eric B. & Rakim)
I Ain't No Joke (Eric B. & Rakim)
Follow the Leader (Eric B. & Rakim)
Jam On It (Nucleus)
Pump Up the Volume (Colourbox)
Thursday
6 w/4 x 800 meter moderate hills durning lunch. 4 more at night.
Wednesday
4 mile recovery.
Tuesday
17 full Normal pace.
Monday
WHAT A DIFFERENCE the cool weather makes. 10 w/6 at LT. Piece of cake. Dry as a bone when done.
Wednesday, November 11, 2009
Weather
This mid-60s weather has been nice for medium general runs, but still
too hot for LT or LR ending at marathon pace.
too hot for LT or LR ending at marathon pace.
Tuesday, November 10, 2009
Weekly Recap-10 weeks to Phoenix
Sunday
Double crap.
Saturday
Crap! That's all I gotta say.
Friday
Going for 6-8. Tried to run normal pace. It was 68, with 86% humidity. By 3, sweat dripping off me, by 3.5 out (couldn't breathe).
Thursday
Pulled back 15 sec / mile to get in 19. Still bloody hot. Tougher than I would expect given my training.
I have lost mucho weight, didn't get on mill till 9:00 p.m., & still humid. Maybe better when front brings it down to 50.
Wednesday
Going for 19, felt great for 1st five. When I bump up speed, I was finished by 6.5, sweat just pouring off. Mid 60s still too hot to drop below 7:30 miles.
Screw it, I'll slow as much as needed to get in mileage. Won't effect my aerobics, but will help with endurace. When temp drops to 50s, I'll open it up.
Tuesday
Frustrating. Went for 19, but bailed at 11. Could really feel 85% humidity at 4, by 8 sweating mucho. By 11, soaked and unable to breath.
Monday
6 normal pace after work, and 4 at night. Adding a couple walking miles
Double crap.
Saturday
Crap! That's all I gotta say.
Friday
Going for 6-8. Tried to run normal pace. It was 68, with 86% humidity. By 3, sweat dripping off me, by 3.5 out (couldn't breathe).
Thursday
Pulled back 15 sec / mile to get in 19. Still bloody hot. Tougher than I would expect given my training.
I have lost mucho weight, didn't get on mill till 9:00 p.m., & still humid. Maybe better when front brings it down to 50.
Wednesday
Going for 19, felt great for 1st five. When I bump up speed, I was finished by 6.5, sweat just pouring off. Mid 60s still too hot to drop below 7:30 miles.
Screw it, I'll slow as much as needed to get in mileage. Won't effect my aerobics, but will help with endurace. When temp drops to 50s, I'll open it up.
Tuesday
Frustrating. Went for 19, but bailed at 11. Could really feel 85% humidity at 4, by 8 sweating mucho. By 11, soaked and unable to breath.
Monday
6 normal pace after work, and 4 at night. Adding a couple walking miles
Monday, November 2, 2009
Weekly Recap-11 weeks to Phoenix
Sunday
Off
Saturday
Six at normal pace.
Friday
12 miler, pulled back 10 secs/mi.
Thursday
10 with 4 at LT. Wasn't easy, but I held it. As my speed work increases, perhaps my LR pace will get easier.
Wednesday
Six during lunch, nice and slow. Walk another 5 at night.
Tuesday
Pulled back 15 sec/mi to get 18 in. First 15 felt fine. Legs heavy last 3.
Monday
6 at normal pace w/5 x 200 strides. Extra mile walk to burn calories.
4 easy run at night plus extra mile walk to burn calories.
Off
Saturday
Six at normal pace.
Friday
12 miler, pulled back 10 secs/mi.
Thursday
10 with 4 at LT. Wasn't easy, but I held it. As my speed work increases, perhaps my LR pace will get easier.
Wednesday
Six during lunch, nice and slow. Walk another 5 at night.
Tuesday
Pulled back 15 sec/mi to get 18 in. First 15 felt fine. Legs heavy last 3.
Monday
6 at normal pace w/5 x 200 strides. Extra mile walk to burn calories.
4 easy run at night plus extra mile walk to burn calories.
Friday, October 30, 2009
Weekly Recap-12 weeks to Phoenix
Sunday
Pulled back 12 sec/mi to make it to at least 15, hopefully 17. Quit at 8, felt like a LT run. Really pumping.
Totally baffeled! Just ran half marathon PR on tough course 2 wks ago. Easily popped 12 at normal pace monday. I felt Ok except for light cough. Is this sinus infection effecting me somehow? I have lost 2lbs in last week without trying. Maybe I'm undercarbed, don't feel like it???
Well, it is what it is. I got to get some long mileage in. I'll slow it down as much as it takes to get some 17+ in.
Saturday
Going for 17, stopped 4. Don't know what the hell is go'in on.
True I was sick earlier this week, but I feel fine now. Weather was great. But yet, my legs feel like I'm running up hill. Breathing hard at low speeds. Really bugging me out.
Well, I'll slow down pace to get mileage in. Don't know what I'm going to do about my LT run next week.
Friday
Tried for eight, quit at three. Couldn't breath. Fells like I'm running at altitude. Don't know if respiratory infection is diminishing my breath capacity. I do have a hacking cough.
Frustrating, Frustrating, Frustrating. Will try to salvage LR (17), and medium run (11 miler).
Update: came back at night and put in 9.
Thursday
Tried for six, quit at four. couldn't breath.
Wednesday
Six normal pace.
Tuesday
Off due to sick. Make up 6 later this week by running double.
Monday
Running fever, wife refuse to let me run. 54 degree weather, yeah right /-).
Solid 12. If he wasn't for stomach crampping due to a cold, I could have easily pop 20.
Pulled back 12 sec/mi to make it to at least 15, hopefully 17. Quit at 8, felt like a LT run. Really pumping.
Totally baffeled! Just ran half marathon PR on tough course 2 wks ago. Easily popped 12 at normal pace monday. I felt Ok except for light cough. Is this sinus infection effecting me somehow? I have lost 2lbs in last week without trying. Maybe I'm undercarbed, don't feel like it???
Well, it is what it is. I got to get some long mileage in. I'll slow it down as much as it takes to get some 17+ in.
Saturday
Going for 17, stopped 4. Don't know what the hell is go'in on.
True I was sick earlier this week, but I feel fine now. Weather was great. But yet, my legs feel like I'm running up hill. Breathing hard at low speeds. Really bugging me out.
Well, I'll slow down pace to get mileage in. Don't know what I'm going to do about my LT run next week.
Friday
Tried for eight, quit at three. Couldn't breath. Fells like I'm running at altitude. Don't know if respiratory infection is diminishing my breath capacity. I do have a hacking cough.
Frustrating, Frustrating, Frustrating. Will try to salvage LR (17), and medium run (11 miler).
Update: came back at night and put in 9.
Thursday
Tried for six, quit at four. couldn't breath.
Wednesday
Six normal pace.
Tuesday
Off due to sick. Make up 6 later this week by running double.
Monday
Running fever, wife refuse to let me run. 54 degree weather, yeah right /-).
Solid 12. If he wasn't for stomach crampping due to a cold, I could have easily pop 20.
Monday, October 26, 2009
Water Weight-Carbbed Up
I've been putting in a lot of extra walking / jogging miles to get as light as possible for the start of this cycle. I've also been eating the minimum amount of carbs. I stepped on the scale Friday at 179.
I know Pete P. says that carbs also help you retain water, which I know to be true based on experience. Well, I took Sat and Sun off because I got a cold. I also carbbed up getting ready for a new 12 week cycle this week.
This morning, I stepped on the scale, 186. Seven pounds in two days. Of course mostly water.
Sunday, October 25, 2009
Weekly Recap-16th Week of Limbo
Sunday
Off-Sick.
Saturday
Off.-Sick
Friday
Wanted to do 18 at normal, made to 9. Legs still sore, felt heavy. Also, low on carbs. Also, found out that I had a bit of the crud.
No worries.
Thursday
7 normal pace.
Wednesday
7.5 miles run / walk. Still sore, but a little better. Hope I'm better by Friday as it's suppose to be 58 at night.
Tuesday
4.5 walking. Still sire in quads.
Monday
That half was good for setting a pre-training cycle baseline. But it threw off my training this week. My quads are not too bad, but sore enough to keep me off for two days.
Il walked some today, 4.5 miles. I'll try to run some tomorrow.
Off-Sick.
Saturday
Off.-Sick
Friday
Wanted to do 18 at normal, made to 9. Legs still sore, felt heavy. Also, low on carbs. Also, found out that I had a bit of the crud.
No worries.
Thursday
7 normal pace.
Wednesday
7.5 miles run / walk. Still sore, but a little better. Hope I'm better by Friday as it's suppose to be 58 at night.
Tuesday
4.5 walking. Still sire in quads.
Monday
That half was good for setting a pre-training cycle baseline. But it threw off my training this week. My quads are not too bad, but sore enough to keep me off for two days.
Il walked some today, 4.5 miles. I'll try to run some tomorrow.
Monday, October 19, 2009
Harbor Half Marathon
My training was crap all summer. Since May, I've done 100% treadmill work; my feet hadn't hit the pavement in five months. Even inside while on the mill, the heat and humidity are terrible. I've done only three long runs since my last marathon. Speed work, forgetaboutit; zero nada. So not being in optimal shape, I wasn't really ready to run this race.
I had actually passed on this half-marathon all four previous years it was held, regardless of my conditioning. The course goes over the Corpus Christi Harbor bridge, which rises 130 feet over half a mile. Once on the other side, there are three additional small causeway passings to climb. However, since the race is an "out and back", all these elevations are made twice, the second time coming back toward the finish. Running at marathon speed, they're bad enough; however I was really apprehensive about the risk of injury tackling these climbs at half-marathon pace. 
Over the last month, some local runners asked me if I was gong to enter, "Nope, out of shape and tough course." was my reply. Just last weekend, I was asked again, "Ain't gonna happen." But with just five days remaining, I changed my mind. The weather forecast showed a north wind, and a 64 degree gun time temperature. Having not run outside in five months, I acquiesced.
But even the weather wasn't that great. For a full marathon, that weather is terrible. For a half, it's fair at best. But the race starts at day break, and runs directly north for the 1st six-and-half miles. No problem there. But on the return, the wind would be at my back and the sun bright in a cloudless sky.
The day before I emailed a friend saying I expected to set a PR (Personal Record). I wasn't being sarcastic. In spite of being out of shape, a tough course, and only fair weather, I was confident I could beat the 1:32:59 PR half I ran last December. That course was flat as a pancake, but run in very hot and humidity conditions. Hills can affect you on any particular course section, but heat and humidity, that drains you the entire race. Just based on the north wind, I thought I could PR. I also had been doing well on my weight. Running short mileage twice a day, and a low carb diet over the last six weeks helped me drop to 180. That's about as light as I've been, but still way to heavy for the time I hope to run next marathon (more on that later).
Race morning about 700 runners queued up in the starting chute. About 325 for the complete half-marathon, the rest the 1st leg of two-person relay teams. Based on last year's results, I figured I could finish in the top 20 or so. Accordingly, I line up about 10 feet behind the start line. At 7:00 a.m, the gun fired and we were off.
I initially went out a little fast, hoping to build a small buffer before hitting the big bridge. I slowed slightly when starting the climb. Half way up, I slowed some more. Once over the the top, I strided down and crossed a second on-ramp getting to mile three. At that point, I knew a PR was out. I had no rhythm at all, my breathing was a little heavy, my legs a little heavy, and I was leaning forward to much. It was here that I was passed by another runner, a well known woman competitor; she used by be on the university cross country team. She was leading all females at this point. I said, "Good Morning, Looking good." as she went by.
Ten seconds later, a man came by. "Good Morning, Looking good. Running the full half or the relay?" He replied, "The full." "You look great." I encouraged. By mile four we crossed two more on-ramps, and I was ready to go home. Had my car been any where near by, I would have stepped off the course. Not that I was running that bad, I just didn't think I could keep my pace another nine miles. However, having had the gaul to stand at the front of the starting chute, I couldn't bear the humiliation of 200 plus runners passing me with a smirked. I just kept going.
A half mile later, another runner came along side of me. "Morning, How you feel'in." I asked. When he replied, "Quite Good." I detected the ooooo intead of uuuuu in the good. "Hey mate, you sound Australian." "Close, New Zealand." "My wife is from Sydney." I said hoping to start some small talk. His face slightly wrinkled in condescension, and then he slowly pulled way. However, by then I was actually feeling better. The course had flattened out and my stride lengthen. I hit the half way point in 46:16, a PR pace. But I was still doubtful I could maintain it.
Heading back into town, I got another boost. I was still running in the top 15 of so, and now passing the other 700 runners coming in the opposite direction. I didn't wanted to give the appearance that I was over exerting, which I was, so got more vertical and lengthened my stride a little. By mile nine, the wind was directly at my back, which made it much hotter, but also gave a little push. My stride was really getting long. I then saw the New Zealander had fallen from about 100 yards in front of me to 70. I began to reel him in. At mile 10 1/2, I passed him by, "How ya feel'in Kiwi?" "My wheels are falling off." Then I saw the the women's leader about 60 yards ahead.
As we went up the big bridge for a second time, I closed to within 40 yards. However, about half way up, I had to stop and walk. Well, I walked for about six steps, and then ran 50 yards. Walked again for six steps, ran 50 yards. A third time for six. Finally, I crossed the apex. Down the other side, and only a mile to go. The women leader was about 20 yards ahead and getting close. I'm not sure if she was getting tight, or just realized there wasn't another female within a quarter mile and she could cruise to the win.
Half mile out, I passed the other man who went by me in the 1st half. With a quarter mile to go, I passed the eventual female winner. So netting from the start, I didn't pass anyone and nobody passed me, which made me feel a little better about queuing up so close to the start line. With 200 yards remaining, I could see I was about a minute ahead of my previous PR.
I gutted it up and pushed across the finish line in a new PR of 1:32:41. I placed 11th out of 325 half marathoners, and I think I finished ahead of all 350 relay teams, except three or four. I also placed second in my division (male 40-45), getting a silver medal.
I think the most surprising result were my equal splits, just nine second difference: 46:16 first half, 46:25 second half. I felt so bad at mile four, I was expecting to slow about 2-3 minutes on the back end.
I'm still not in great shape, but not too bad considering I don't start new marathon cycle for another week. That gives me three more months to get into proper conditioning. Especially my weight.
Post race I was talking to a 46 year old runner, who ran 1:28:30, placing 8th. We were the same height, looking eye to eye. I asked him how much he weighed, expecting him to say about 170, maybe 165. He said, "155". That's where it's at!.
I've said 100 times, I'm too fat. Well better said, I'm way too heavy for the times I want to run. Most of these guys are 120-150 lbs. I'm not going to get that light. But I need to lose at least another five pounds. Preferable eight. I would really like to get down to 170. Well, 11 weeks of hardcore training coming up, maybe.
But even the weather wasn't that great. For a full marathon, that weather is terrible. For a half, it's fair at best. But the race starts at day break, and runs directly north for the 1st six-and-half miles. No problem there. But on the return, the wind would be at my back and the sun bright in a cloudless sky.
The day before I emailed a friend saying I expected to set a PR (Personal Record). I wasn't being sarcastic. In spite of being out of shape, a tough course, and only fair weather, I was confident I could beat the 1:32:59 PR half I ran last December. That course was flat as a pancake, but run in very hot and humidity conditions. Hills can affect you on any particular course section, but heat and humidity, that drains you the entire race. Just based on the north wind, I thought I could PR. I also had been doing well on my weight. Running short mileage twice a day, and a low carb diet over the last six weeks helped me drop to 180. That's about as light as I've been, but still way to heavy for the time I hope to run next marathon (more on that later).
Race morning about 700 runners queued up in the starting chute. About 325 for the complete half-marathon, the rest the 1st leg of two-person relay teams. Based on last year's results, I figured I could finish in the top 20 or so. Accordingly, I line up about 10 feet behind the start line. At 7:00 a.m, the gun fired and we were off.
I initially went out a little fast, hoping to build a small buffer before hitting the big bridge. I slowed slightly when starting the climb. Half way up, I slowed some more. Once over the the top, I strided down and crossed a second on-ramp getting to mile three. At that point, I knew a PR was out. I had no rhythm at all, my breathing was a little heavy, my legs a little heavy, and I was leaning forward to much. It was here that I was passed by another runner, a well known woman competitor; she used by be on the university cross country team. She was leading all females at this point. I said, "Good Morning, Looking good." as she went by.
Ten seconds later, a man came by. "Good Morning, Looking good. Running the full half or the relay?" He replied, "The full." "You look great." I encouraged. By mile four we crossed two more on-ramps, and I was ready to go home. Had my car been any where near by, I would have stepped off the course. Not that I was running that bad, I just didn't think I could keep my pace another nine miles. However, having had the gaul to stand at the front of the starting chute, I couldn't bear the humiliation of 200 plus runners passing me with a smirked. I just kept going.
A half mile later, another runner came along side of me. "Morning, How you feel'in." I asked. When he replied, "Quite Good." I detected the ooooo intead of uuuuu in the good. "Hey mate, you sound Australian." "Close, New Zealand." "My wife is from Sydney." I said hoping to start some small talk. His face slightly wrinkled in condescension, and then he slowly pulled way. However, by then I was actually feeling better. The course had flattened out and my stride lengthen. I hit the half way point in 46:16, a PR pace. But I was still doubtful I could maintain it.
Heading back into town, I got another boost. I was still running in the top 15 of so, and now passing the other 700 runners coming in the opposite direction. I didn't wanted to give the appearance that I was over exerting, which I was, so got more vertical and lengthened my stride a little. By mile nine, the wind was directly at my back, which made it much hotter, but also gave a little push. My stride was really getting long. I then saw the New Zealander had fallen from about 100 yards in front of me to 70. I began to reel him in. At mile 10 1/2, I passed him by, "How ya feel'in Kiwi?" "My wheels are falling off." Then I saw the the women's leader about 60 yards ahead.
As we went up the big bridge for a second time, I closed to within 40 yards. However, about half way up, I had to stop and walk. Well, I walked for about six steps, and then ran 50 yards. Walked again for six steps, ran 50 yards. A third time for six. Finally, I crossed the apex. Down the other side, and only a mile to go. The women leader was about 20 yards ahead and getting close. I'm not sure if she was getting tight, or just realized there wasn't another female within a quarter mile and she could cruise to the win.
Half mile out, I passed the other man who went by me in the 1st half. With a quarter mile to go, I passed the eventual female winner. So netting from the start, I didn't pass anyone and nobody passed me, which made me feel a little better about queuing up so close to the start line. With 200 yards remaining, I could see I was about a minute ahead of my previous PR.
I gutted it up and pushed across the finish line in a new PR of 1:32:41. I placed 11th out of 325 half marathoners, and I think I finished ahead of all 350 relay teams, except three or four. I also placed second in my division (male 40-45), getting a silver medal.
I think the most surprising result were my equal splits, just nine second difference: 46:16 first half, 46:25 second half. I felt so bad at mile four, I was expecting to slow about 2-3 minutes on the back end.
I'm still not in great shape, but not too bad considering I don't start new marathon cycle for another week. That gives me three more months to get into proper conditioning. Especially my weight.
Post race I was talking to a 46 year old runner, who ran 1:28:30, placing 8th. We were the same height, looking eye to eye. I asked him how much he weighed, expecting him to say about 170, maybe 165. He said, "155". That's where it's at!.
I've said 100 times, I'm too fat. Well better said, I'm way too heavy for the times I want to run. Most of these guys are 120-150 lbs. I'm not going to get that light. But I need to lose at least another five pounds. Preferable eight. I would really like to get down to 170. Well, 11 weeks of hardcore training coming up, maybe.
Tuesday, October 13, 2009
Weekly Recap-15th Week of Limbo
Sunday
Harbor half marathon.
Saturday
Off
Friday
4 normal pace after work. Humidity dropped at night, popped 7 like it was nothing. Added another 3.5 walking to burn calories.
Thursday
Off
Wednesday
Five normal pace at lunch. Three faster pace at night, hope to go to 6. But complete soaked at 3.25, had to walk last 2.75.
Tuesday
Off
Monday
4 at normal pace after work. Six walk / run at night.
Wednesday, October 7, 2009
Weekly Recap-14th Week of Limbo
Sunday
Walked four.
Saturday
6 walk / run to burn calories.
Friday
18 miler. Held back 12 secs/mile 1st 14, and then normal pace. At 70 degrees it was still warm.
Thursday
5 walk / run durning lunch. Another 5 walk / run at night.
Just burning calories.
Cooler weather tomorrow. Go for 17-18 miler.
Wednesday
Six walk / run during lunch. Bloody hot. 78 degree dew point. Another 4 walk / run at night.
Tuesday
4.5 walk / run during lunch. Hot hot hot. Another 8.5 at night, nice and slow to handle heat. Still sweated through shoes.
Did some core work.
Monday
Wanted to do 10, but running low on sleep. Took night off.
Walked four.
Saturday
6 walk / run to burn calories.
Friday
18 miler. Held back 12 secs/mile 1st 14, and then normal pace. At 70 degrees it was still warm.
Thursday
5 walk / run durning lunch. Another 5 walk / run at night.
Just burning calories.
Cooler weather tomorrow. Go for 17-18 miler.
Wednesday
Six walk / run during lunch. Bloody hot. 78 degree dew point. Another 4 walk / run at night.
Tuesday
4.5 walk / run during lunch. Hot hot hot. Another 8.5 at night, nice and slow to handle heat. Still sweated through shoes.
Did some core work.
Monday
Wanted to do 10, but running low on sleep. Took night off.
Tuesday, September 22, 2009
Weekly Recap-12th week of Limbo
Not a bad week considering I had a mild case of the crud.
Sunday
7 walk / run to burn calories.
Saturday
10 walk / run to burn calories
Friday
Easy five after work. Wanted to do another five at night, but been sick this week. Took off to get some Zzzzzzzzs. I'll carb cut to make up calorie difference.
Thursday
Had 15 scheduled, but by 9:00 p.m. I was tired and ready for bed. I initially decided to just take the day off, but thought I better check the weather for tomorrow. When I saw the 5-8 degree forecast bump, I acquiesced realizing this was the best conditions I would have for a week. I strapped on the shoes and hit it about 9:15.
The first eight miles were labored. But as my pace increased, my form and rhythm straighten out. By mile 10 I was running 100% at my normal training pace. All in all, ran my best 15 miler in months. Less than 10 secs/ mile off my normal LR pace.
As the weather gets cooler, it will get even easier. If I lose another 5 lbs, I should be back to top condition by the time I start a new full cycle in four weeks. But as always, it’s hard to lose weight as training intensity increases. You just gotta down the carbs to have the energy to run hard.
Wednesday
Carbbed out! Ran a solid eight last night. Went home for lunch to pop 15, as the temperature was only 70 (though humidity was 85%). By eight I was soaked with sweat and couldn't breathe.
I've been cutting carbs to keep weight down. I think doing eight just 12 hours earlier, and then coming right back was too much. I carbbed up during lunch (pigged out) and will try for 14-15 tomorrow night.
Tuesday
Eight, pulled pace back 10secs/mile
Monday
5 durning lunch at normal pace.
Sunday
7 walk / run to burn calories.
Saturday
10 walk / run to burn calories
Friday
Easy five after work. Wanted to do another five at night, but been sick this week. Took off to get some Zzzzzzzzs. I'll carb cut to make up calorie difference.
Thursday
Had 15 scheduled, but by 9:00 p.m. I was tired and ready for bed. I initially decided to just take the day off, but thought I better check the weather for tomorrow. When I saw the 5-8 degree forecast bump, I acquiesced realizing this was the best conditions I would have for a week. I strapped on the shoes and hit it about 9:15.
The first eight miles were labored. But as my pace increased, my form and rhythm straighten out. By mile 10 I was running 100% at my normal training pace. All in all, ran my best 15 miler in months. Less than 10 secs/ mile off my normal LR pace.
As the weather gets cooler, it will get even easier. If I lose another 5 lbs, I should be back to top condition by the time I start a new full cycle in four weeks. But as always, it’s hard to lose weight as training intensity increases. You just gotta down the carbs to have the energy to run hard.
Wednesday
Carbbed out! Ran a solid eight last night. Went home for lunch to pop 15, as the temperature was only 70 (though humidity was 85%). By eight I was soaked with sweat and couldn't breathe.
I've been cutting carbs to keep weight down. I think doing eight just 12 hours earlier, and then coming right back was too much. I carbbed up during lunch (pigged out) and will try for 14-15 tomorrow night.
Tuesday
Eight, pulled pace back 10secs/mile
Monday
5 durning lunch at normal pace.
Wednesday, September 16, 2009
Weekly Recap-11th week of Limbo
Sunday
Five at normal pace, with 5 X 200 strides.
Saturday
5k in the AM, with girls in "You go girl" race. 10 miles in PM, pulled pace by 12 sec/mi for heat.
Friday
Wanted to do 5-10, but damn tired. Took off.
Thursday
5 durning lunch, nice and easy. 5 normal pace at night with 4 x 800 meter moderate inclined hills.
Wednesday
5 at normal pace. Even threw in three 200 meter strides.
Tuesday
6 walking durning lunch. 6 run at easy pace at night. Humidity back.
Monday
Good 12 miler. Still hot, but less humid. Made it easier to breathe. Pulled back 12 secs/mile for heat, still soaked. Another mile & I would have had to change into new close.
Tuesday, September 8, 2009
Weekly Recap-10th week of Limbo
Sunday
Wind switched to the northwest. Made 7 miler piece of cake.
Saturday
Off- not very motivated.
Friday
Off
Thursday
Wanted to do 12-15. Called it quits at 7.
I could have gutted up to 12, but just didn't have motivation. 90% humidity. Just laborious.
Wednesday
Off
Tuesday
Three walk durning lunch
Monday
Walk/ run four durning lunch. Walk / run another six at night. Just burning calories.
Wind switched to the northwest. Made 7 miler piece of cake.
Saturday
Off- not very motivated.
Friday
Off
Thursday
Wanted to do 12-15. Called it quits at 7.
I could have gutted up to 12, but just didn't have motivation. 90% humidity. Just laborious.
Wednesday
Off
Tuesday
Three walk durning lunch
Monday
Walk/ run four durning lunch. Walk / run another six at night. Just burning calories.
Monday, August 31, 2009
Weekly Recap-9th week of Limbo
Sunday
Easy five.
Saturday
Good 8.
Friday
Really wanted to get at least 8 in, but ankles really sore and it'll be 10:00 p.m. before I can on it.
Nothing for today, crap.
Thursday
15 miler. Pulled back 15 sec/mile to handle heat.
This run will be a lot more fun four weeks from now when I'm 5 pounds lighter and it's 10 degrees cooler.
Wednesday
Jog / walk 8 to burn calories. Light weights and core work.
Tuesday
Was planning on running 14-15. After 3 my legs felt a little heavy. After 6 was really sweating. After 8, I was soaked and couldn't breath. Had to quit. It was then I saw that I was running with an extra 1/2% of incline.
Monday
Six during lunch. Nice and slow. Walk / ran another 8 after work to burn calories. Did some light weights and core work.
Easy five.
Saturday
Good 8.
Friday
Really wanted to get at least 8 in, but ankles really sore and it'll be 10:00 p.m. before I can on it.
Nothing for today, crap.
Thursday
15 miler. Pulled back 15 sec/mile to handle heat.
This run will be a lot more fun four weeks from now when I'm 5 pounds lighter and it's 10 degrees cooler.
Wednesday
Jog / walk 8 to burn calories. Light weights and core work.
Tuesday
Was planning on running 14-15. After 3 my legs felt a little heavy. After 6 was really sweating. After 8, I was soaked and couldn't breath. Had to quit. It was then I saw that I was running with an extra 1/2% of incline.
Monday
Six during lunch. Nice and slow. Walk / ran another 8 after work to burn calories. Did some light weights and core work.
Sunday, August 30, 2009
Weekly Recap-8th week of Limbo
Sunday
9 miler.
Saturday
7 miler, held back 10 secs / mile.
Friday
walked / ran 6 during lunch and then 4 after work.
Thursday
3 during lunch
Wednesday
13 miler, pull it back 15 secs/mile to handle heat. Overall good run, but I could feel my extra weight stress my legs as my speed increased.
Tuesday
3 during lunch
Monday
6.5 during lunch / walked 4.5 at night to burn calories
9 miler.
Saturday
7 miler, held back 10 secs / mile.
Friday
walked / ran 6 during lunch and then 4 after work.
Thursday
3 during lunch
Wednesday
13 miler, pull it back 15 secs/mile to handle heat. Overall good run, but I could feel my extra weight stress my legs as my speed increased.
Tuesday
3 during lunch
Monday
6.5 during lunch / walked 4.5 at night to burn calories
Sunday, August 23, 2009
Weekly Recap-7th week of Limbo
Sunday
7 Miler, pulled it back 10 second /mile for heat
Saturday
Off
Friday
Off
Thursday
Off
Wednesday
Went for 14, quit at 5. Been a little sick.
Tuesday
6 during lunch. 6 more a night. Was going to run 8, but sweated through shoes. Bloody hot.
Monday
Seven, pullled back 10 sec / mile for heat.
7 Miler, pulled it back 10 second /mile for heat
Saturday
Off
Friday
Off
Thursday
Off
Wednesday
Went for 14, quit at 5. Been a little sick.
Tuesday
6 during lunch. 6 more a night. Was going to run 8, but sweated through shoes. Bloody hot.
Monday
Seven, pullled back 10 sec / mile for heat.
Monday, August 17, 2009
Weekly Recap-6th week of Limbo
Sunday
7 miler, normal pace.
Saturday
Off
Friday
Off
Thursday
Off
Wednesday
7 miler, pulled pace by 10 sec/mile to handle heat. Still sweated through after an hour. Wanted to do 13, but too soaked.
Started to do some core work.
Tuesday
6 miles walk / job to burn calories
Monday
11.5 miles. Reduced pace by 15 sec / mile to handle heat. Good run.
7 miler, normal pace.
Saturday
Off
Friday
Off
Thursday
Off
Wednesday
7 miler, pulled pace by 10 sec/mile to handle heat. Still sweated through after an hour. Wanted to do 13, but too soaked.
Started to do some core work.
Tuesday
6 miles walk / job to burn calories
Monday
11.5 miles. Reduced pace by 15 sec / mile to handle heat. Good run.
Sunday, August 9, 2009
Weekly Recap-5th week of Limbo
Sunday
Four miles jog / walk to burn calories.
Saturday
Five miles jog / walk to burn calories.
Friday
Easy 5 miler, plus 1 mile walk to burn calories
Thursday
five miles- walk / run to burn calories. Road bike for an hour at night.
Wednesday
11.5 miler. reduced pace by 15 sec/mile to handle heat. Overall, solid run
Tuesday
four miler- walk / run durning lunch to burn calories
Monday
seven miles
Four miles jog / walk to burn calories.
Saturday
Five miles jog / walk to burn calories.
Friday
Easy 5 miler, plus 1 mile walk to burn calories
Thursday
five miles- walk / run to burn calories. Road bike for an hour at night.
Wednesday
11.5 miler. reduced pace by 15 sec/mile to handle heat. Overall, solid run
Tuesday
four miler- walk / run durning lunch to burn calories
Monday
seven miles
Sunday, August 2, 2009
Weekly Recap-4th week of Limbo
Sunday
3 miler
Saturday
off
Friday
Off
Thursday
Took girls to workout with local running club that meets on Thursday, 7:00. Still hot as hell. Ran walked 2.5 miles.
Later at night, I ran 6 milers on mill with reduced pace. Sweated through clothes.
Wednesday
Off
Tuesday
Off.
Monday
Three during lunch, and then Five miler at normal pace in evening. Heat still bad.
Added 1.50 miles of walking.
3 miler
Saturday
off
Friday
Off
Thursday
Took girls to workout with local running club that meets on Thursday, 7:00. Still hot as hell. Ran walked 2.5 miles.
Later at night, I ran 6 milers on mill with reduced pace. Sweated through clothes.
Wednesday
Off
Tuesday
Off.
Monday
Three during lunch, and then Five miler at normal pace in evening. Heat still bad.
Added 1.50 miles of walking.
Monday, July 20, 2009
Weekly Recap-3rd week of Limbo
Sunday
5 miles at normal pace.
Saturday
Off
Friday
Off
Thursday
Off
Monday -Wednesday
Visting friend at Lake Tahoe. His place is out 6,700 feet elavation. He had a nice 10k route that I ran Mon-Wed. I could feel the elavation. The flats weren't too bad, but the hills felt about 3 times has big; hard to breath.
5 miles at normal pace.
Saturday
Off
Friday
Off
Thursday
Off
Monday -Wednesday
Visting friend at Lake Tahoe. His place is out 6,700 feet elavation. He had a nice 10k route that I ran Mon-Wed. I could feel the elavation. The flats weren't too bad, but the hills felt about 3 times has big; hard to breath.
Thursday, July 16, 2009
Weekly Recap-3rd week of Limbo
Sunday
Saturday
Friday
Thursday
6 miler at normal pace, but agressive hills: 4 x 1200 meters at 4% grade.
Wednesday
10 miler. Descent pace. Felt good and was going for 12, but I picked up pace at mile 9. A mile later, couldn't breath due to heat.
Tuesday
Off
Monday
5 miler
Saturday
Friday
Thursday
6 miler at normal pace, but agressive hills: 4 x 1200 meters at 4% grade.
Wednesday
10 miler. Descent pace. Felt good and was going for 12, but I picked up pace at mile 9. A mile later, couldn't breath due to heat.
Tuesday
Off
Monday
5 miler
Sunday, July 12, 2009
Weekly Recap-2nd week of Limbo
Sunday
Pretty strong eight, could have easily gone to 10 but had to stop at 8 as I was slipping off mill being soaked through.
Followed up with 13 on bike.
Yep, I have a stomach bug. Well, at least I have an excuse for a crappy running week.
Saturday
5 miler. Stomach still hurt.
Friday
Went for 15, quit at 3. Was felling nauseous. Sore ankles also; I might be sick
Thursday
Off
Wednesday
Off
Tuesday
5 miler, with 20 miles on bike cross training
Monday
six miler
Pretty strong eight, could have easily gone to 10 but had to stop at 8 as I was slipping off mill being soaked through.
Followed up with 13 on bike.
Yep, I have a stomach bug. Well, at least I have an excuse for a crappy running week.
Saturday
5 miler. Stomach still hurt.
Friday
Went for 15, quit at 3. Was felling nauseous. Sore ankles also; I might be sick
Thursday
Off
Wednesday
Off
Tuesday
5 miler, with 20 miles on bike cross training
Monday
six miler
Sunday, July 5, 2009
Weekly Recap-12 weeks to Appleton, WI (probably not)
Sunday
10 miler
Saturday
Off
Friday
8.5 miler
Thursday
Off
Wednesday
11.5 miler w/out fan. Slowed down 15 secs/mile. Made big difference. Felt good but did sweat through shoes.
Tuesday
Off
Monday
Seven miler
10 miler
Saturday
Off
Friday
8.5 miler
Thursday
Off
Wednesday
11.5 miler w/out fan. Slowed down 15 secs/mile. Made big difference. Felt good but did sweat through shoes.
Tuesday
Off
Monday
Seven miler
Sunday, June 28, 2009
Post Marathon-Week 4
Sunday
1500 yards in pool, then hit pavement about 11:00 p.m. for quick four miler.
Besides the suffocating heat, and a gallon of sweat soaking through my shoes, it was nice to run outside.
Saturday
8 miler with 3 x 800 gradual hills. Slowed pace down my 15 sec / mile, made big difference. Still sweated through shoes, but breathing a lot less labored.
For long runs, drop it down 20-30 sec / mile, should allow me to go out to 15.
Friday
Up at 5:15, on mill at 5:30 to beat heat. Wanted to do 11, but 90% humidity made it hard to breath; it's like training at altitude. Did 7.
Cross Train: 60 minutes on stationary bike.
Thursday
Cross train: 15 on bike, 1500 yards in pool
Wednesday
Six miler.
Tuesday
Tried to do 11 at lunch, made it to 3. Tried to do 11 at night, made it to four.
Heat brutal. I'm way overweight.
Need to spend next 4 weeks reducing mileage and upping (big time) fat burning cross training. Then do five weeks hard running.
Monday
Five miler
1500 yards in pool, then hit pavement about 11:00 p.m. for quick four miler.
Besides the suffocating heat, and a gallon of sweat soaking through my shoes, it was nice to run outside.
Saturday
8 miler with 3 x 800 gradual hills. Slowed pace down my 15 sec / mile, made big difference. Still sweated through shoes, but breathing a lot less labored.
For long runs, drop it down 20-30 sec / mile, should allow me to go out to 15.
Friday
Up at 5:15, on mill at 5:30 to beat heat. Wanted to do 11, but 90% humidity made it hard to breath; it's like training at altitude. Did 7.
Cross Train: 60 minutes on stationary bike.
Thursday
Cross train: 15 on bike, 1500 yards in pool
Wednesday
Six miler.
Tuesday
Tried to do 11 at lunch, made it to 3. Tried to do 11 at night, made it to four.
Heat brutal. I'm way overweight.
Need to spend next 4 weeks reducing mileage and upping (big time) fat burning cross training. Then do five weeks hard running.
Monday
Five miler
Monday, June 22, 2009
Post Marathon-Week 3
Ran one day, 9 on Tuesday.
Ate at French bakery twice. Went out of town, ate three times as much as normal indian, greek, and chinese food.
Start new cycle Monday.
Ate at French bakery twice. Went out of town, ate three times as much as normal indian, greek, and chinese food.
Start new cycle Monday.
Wednesday, June 10, 2009
Post Marathon-Week 2
Sunday
11 miler
Saturday
I tried to do 10, quit at four, couldn't breath. I'm 75% sure that I'm going to skip a fall marathon. Really Serious. I run to PR, if I can't train to do that, I'm not interested.
Friday
6.5 miles durning lunch and an hour of cross traning (bike / swim) in the afternoon.
Thursday
Off
Wednesday
Hour of cross training during lunch and a 6 miler a night
Tuesday
Off
Monday
7 miler
11 miler
Saturday
I tried to do 10, quit at four, couldn't breath. I'm 75% sure that I'm going to skip a fall marathon. Really Serious. I run to PR, if I can't train to do that, I'm not interested.
Friday
6.5 miles durning lunch and an hour of cross traning (bike / swim) in the afternoon.
Thursday
Off
Wednesday
Hour of cross training during lunch and a 6 miler a night
Tuesday
Off
Monday
7 miler
Sunday, June 7, 2009
Post Marathon-Week One
Ran one day, Saturday five miles. Felt OK.
I've been eating like a pig (pizza, ice cream, pastries, and everything else), and drinking bottles of wine. It's been nice, but time to get back to work next week.
I have committed to experimenting this cycle. Running six a days a week (high 60 miles) this summer is not attractive. I would risk it if the weather was guaranteed to be cold in September at the Wisconsin Fox Cities Marathon. But it could easily be 60s to 70s, even though they say average start temperature is 46 (heard that before).
No, I'm cutting my mileage down this cycle to high fifties / low sixties but adding cross training. I join local gym for swimming and biking. Well see how it progresses.
I've been eating like a pig (pizza, ice cream, pastries, and everything else), and drinking bottles of wine. It's been nice, but time to get back to work next week.
I have committed to experimenting this cycle. Running six a days a week (high 60 miles) this summer is not attractive. I would risk it if the weather was guaranteed to be cold in September at the Wisconsin Fox Cities Marathon. But it could easily be 60s to 70s, even though they say average start temperature is 46 (heard that before).
No, I'm cutting my mileage down this cycle to high fifties / low sixties but adding cross training. I join local gym for swimming and biking. Well see how it progresses.
Tuesday, June 2, 2009
Marathon #11-Newport Oregon
Newport, Oregon
May 30, 2009
This was my third serious effort to run a sub 3:10. For my first attempt, at the Marine Corp marathon last fall, I didn't miss a single training run in the entire cycle. I was in top shape and my weight was perfect. However, like most my races, the day's weather was hotter than the seasonal average. I fell off the 3:10 pace at mile 18; though by mile nine I knew it wasn't going to happen.
I tried again at the Phoenix marathon in January. With a flat course and dry desert air, I held a 3:10 pace all the way to mile 23 before faltering, although I did salvage a 3:13:20 PR. I concluded that if it had been either 10 degrees cooler, or if I been five pounds lighter, I would have made it. Not able to control the former, I decided to focus on the latter in preparation for this marathon.
I soon discovered that regarding the latter, I didn't have much control either, well self-control. I live an ascetic existence during a normal 12 week training cycle, and therefore allow myself a week or two of culinary hedonism after each marathon. I gorge on double cheeseburgers, pizza, pastries, beer, and two or three bottles of wine. And that's just what I consume at the airport flying home from a race.
I try to hold the weight gain down to five pounds, but this post race cycle coincided with the start of tax season. With the extra stress and work, I continued to eat poorly and the five pounds soon became ten. I immediately felt the effects when starting this cycle. After long runs, I had muscle strain. Speed workouts were worse; for half the cycle I was on the verge of shin-splints, which I haven't experienced in years.
I was eventually able to loose the extra-extra five pounds I carried, but not the original extra five. By race week, I was the same weight as in Phoenix. Coincidentally, the weather projection was about the same. Gun time temperatures were forecasted to be 50 degrees, however with significantly more humidity than Phoenix. On the plus side, there was a thick fog forecasted from sunrise to 8:30 a.m.
All in all, I was doubtful about reaching sub 3:10. But there was still hope, mostly tied to the course. The race website stated, "Is our course really that flat? It really is! Almost half of our finishers record P.R.'s." But conspicuously absent for the website was the standard hill elevation profile.
"Is it true a world record was set on our course? Yes, it is. Herb Phillips ... ran a 2:47:28 in 2004 breaking the single age (63) World Record (2:48)"
But the most salient endorsement was from Runner's World magazine. Of the top ten courses producing the most Boston qualifiers (BQ), Newport was listed as fourth. In prior years, an astonishing 25% of participants ran their BQ time; the national average is 7%. However, it would be revealed that the small town of Newport was concealing a deceitful little secret.
We discovered the first clue the day before the race. Though the majority of the course went out and back along a highway hugging a riverbank, the first four miles snaked through the town streets. As my running mates and I drove around town, we encountered several rolling hills. Some were only 10 feet, a couple others about 30 feet or so. The heights aren't themselves bad, but the slopes were relatively steep. The infamous Heartbreak Hill in Boston is 70 feet, but stretched out over 800 yards. However, it's just as fatiguing to tackle a 30 foot rise that crests in 150 yards.
Our puzzled self-queries began, "I think we run up this hill, isn't this Olive street?" Around a few more turns, "To get to the highway, don't we have to go over that hill there?" In each case, we assumed we were reading the map incorrectly. However, the true answer to the course's spectacular results wasn't revealed until we boarded the shuttle bus on race morning; it's one we never would have suspected.
"I can't believe how many turns there are through town," said a runner two seats behind me.
"They added some streets to make the course longer this year," said the one adjacent to him.
"Longer?! You're kidding."
"No. They recertified the course this year and found it was short."
The Race Director confessed all the details at the post race awards ceremony. To be a Boston qualifier, you have to recertify the course every ten years. This was the 11th annual Newport marathon. When they remeasured, they found it was 4/10th of a mile short. Then with a cheeky grin the Director said, "Well, we suspected it for years as every other runner across the finish line would say, 'Hey, my GPS watch wasn't working."
4/10th doesn't sound like much, but it equates to 3-6 minutes depending on your speed. The majority of Boston qualifiers barely make it with just one or two minutes to spare; this explained the incredible high BQ percentage in prior years. "Prior" being the keyword as this year's participates now faced the full monty.
So there I stood 20 feet from the start line: Five pounds too heavy, completely warm just wearing a half-cut tanktop, and headed towards an array of rolling hills. "Damn the torpedoes, full speed ahead!" The gun fired and we were off.
At mile one, 10 seconds off pace. Over a few more rolling hills and at mile two, 15 seconds off pace. Up a steep 30 footer, and breathing a little hard at mile three. Over the last steep hill at four and onto the highway not feeling very sanguine.
At mile five I caught a break. This course section drew near a hill covered with towering trees. They completely blocked out the sun and I cooled off a little bit, and came back on pace. My stride relaxed, and at mile eight I was 20 seconds head of pace.
However by ten, the sun rose and cleared the trees. A running mate told me after the race that it was about this point when he said to a third Houston running mate, "I bet Dave is cursing the weather right now." I replied, "What a coincidence; I told myself at that point that John is probably telling Pete, 'Dave is probably cursing the weather.'," which I was.
At the halfway mark, I was 45 seconds ahead of pace and exactly where I wanted to be on time. However, my enthusiasm was nowhere near where I hoped it would be. Ideally, you hit the midway mark feeling comfortable, and then you get a mental boost as you focus going toward the finish.
Instead, I was suffering and fairly sure by 16, I'd be toast. I tossed my shirt at 14. The wind was a light eight miles an hour at my back. As I was running 8 miles/hr forward, the net effect was a stuffy and hot air, and I was dehydrating.
At 15 I rounded the U-turn to the other side of the road heading back towards town. Painful muscle cramps developed in my right leg. The tightness on just one side was mostly caused by the significant slope to the road. Unless you were running on the center line, your body was slanted slightly to one side. However, my breathing was also a major factor. I tend to lean forward at the waist when my breathing is off rhythm. This also increased the strain on my quads as my legs worked harder to keep my body upright.
At mile 16, I passed by John and Pete who were at mile 14 headed in the opposite direction. John yelled, "Looking good DJ." "On pace but hurting," I yelled back. In fact, I was ready to throw in the towel. But there's nowhere to hide on a marathon course. If you call it a day on a 5-10k run, you're probably one or two miles away from where you parked your car. After a 15 minute walk, you can be heading home. If you step off a marathon course at the midway point, you have a 2 to 3 hour walk back.
With no other options, I decided to push on to 18. Still hanging on at 18, I committed to gutting it up another mile, maybe two. Halfway to 19, my outlook unexpectedly changed. The course turned directly into the light north wind. This significantly improved my breathing, which helped me to get vertical; this in turn alleviated some stress on my legs.
I couldn't believe that at mile 20, I was still on pace. However I was quickly loosing the mental fight after being worn down by the course's midsection. My goal was to hold on a little farther than in Phoenix, maybe to mile 24.
At mile 22 I was still on pace, but I finally capitulated a half mile later. As I limped along for the next three miles, I had no idea that I would cross the finish line just 6 seconds short of setting a new PR.
I finished in 3:13:26, placing 59th out of 685 finishers.
As far as not making 3:10, I can only say that if it had been either 10 degrees cooler, or if I been five pounds lighter, I would have made it. My real frustration was failing to set a PR. Running 15 seconds faster wouldn't have meant much. Rather, I am disappointed that I didn't stay positive during the middle third. Had I focused more positively, I could have shaved another minute or so from my time.
I did have the consolation of receiving a plaque at the awards ceremony, 3rd place in the Hercules division. At 6'2" and 185, most people scoff when I lament about how fat I am. Some make comments of concern, like when my Mother ran into my neighbor at the grocery store, "Bruce said you look too thin; he said you look sick."
But I am a good 20-30 pounds heavier than the vast majority of runners in my time class. Often this is because I'm 3-6 inches taller than they are. But many are my height, just beanpole thin. Some marathons have a division recognizing the extra challenge for us "big" guys, which is usually termed the Clydesdale class. Newport used a kinder moniker, the "Hercules" division.
To qualify, you had to weigh 190+ at packet pickup. My normal training weight is 185. But with super carbbing and hydration during the preceding days, I thought I might make it. When I expressed doubt about being a couple pounds too light 30 minutes prior to stepping on the scale, Pete suggested I drink a gallon of water to be safe. Lucky that I downed a half-gallon water picture, as I made it with only one-half pound to spare, 190.50 lbs.
I had a good chance to win, as last year's results showed a 3:16 for Hercules 1st place (and that was on the short course). The guy who won this year was thinner than I, but 6'4" and weighed in at 192. Supporting my contention that I'm too heavy, he too had a sub 3:10 goal, but fell short by 3 seconds (3:10:03).
Well, I'm still convinced I will run a sub 3:10 in next few months. I'll be in Wisconsin in September.
Sunday, May 31, 2009
Saturday, May 30, 2009
Thursday, May 28, 2009
Pre-Race
I relooked at the website, it's a 7:00 start. For some reason, I was thinking I saw 8:00.
I'm not feeling it. I can hold a 1:35 at the half no problem, but 3:10, I just don't see it. I see possible ways to get it.
One, at Phoenix I got that rabbit about mile 5, she was running a 3:06 pace. It felt good, but no doubt I built up some latic acid which hit about mile 21. Perhaps if I stay back at a true 3:10 pace, I can push off the tightness until mile 24. From there, I can handle 15 minutes of pain.
Two, there wasn't cold wind in Phoenix. This run is forecasted to have a 15 mi/hr northwind. That can make a difference.
Monday, May 25, 2009
Weekly Recap (Race Week-Newport, OR)
Off until race day.
Tuesday
7 miler with 2.5 at marathon pace.
Monday
7 miler.
Tuesday
7 miler with 2.5 at marathon pace.
Monday
7 miler.
Sunday, May 24, 2009
Race week
As always, "Finally race week!" More than anything, I'm looking
forward to getting out of town.
forward to getting out of town.
As for running, I got all my training in and it went fair, but not
great. My weight is fair, but not great.
Actually, right now, I'm not feeling motivated. But maybe when I
breath in that cool north wind (hopefully), I'll get to focused.
Friday, May 22, 2009
Weekly Recap (2 Weeks from Newport, OR)
Sunday
Off
Saturday
13 miler. Humidity was awful- 90%.
Friday
Off-Did four mile walk to burn calories. Not happy with my weight. It's not bad, but still five pounds heavier than I prefer.
Thursday
Eight during lunch. I ran hard during Beach to Bay on Saturday, and then came back with 17 miler Sunday with an extra 1/2% incline through first 12. As a result, I've been feeling some leg strain. Hip flexors are a bit sore, quads a little off. Actually, I'm surprised.
Wednesday
Four miler during lunch, did five mile walk at night.
Tuesday
8 miler. Four mile evening walk to burn some calories.
I did my 17 miler with an extra 1/2% incline through 12. I'm feeling a sore and tight.
Monday
Off-Did four mile evening walk to burn some calories.
Off
Saturday
13 miler. Humidity was awful- 90%.
Friday
Off-Did four mile walk to burn calories. Not happy with my weight. It's not bad, but still five pounds heavier than I prefer.
Thursday
Eight during lunch. I ran hard during Beach to Bay on Saturday, and then came back with 17 miler Sunday with an extra 1/2% incline through first 12. As a result, I've been feeling some leg strain. Hip flexors are a bit sore, quads a little off. Actually, I'm surprised.
Wednesday
Four miler during lunch, did five mile walk at night.
Tuesday
8 miler. Four mile evening walk to burn some calories.
I did my 17 miler with an extra 1/2% incline through 12. I'm feeling a sore and tight.
Monday
Off-Did four mile evening walk to burn some calories.
Sunday, May 17, 2009
Weekly Recap (3 Weeks from Newport, OR)
Sunday
17 miler. Wind was out of the North, probably last time in next five months.
Saturday
Beach to Bay marathon relay. I ran leg four
Got hand off at 8:56. It was 81 degrees and 75% humidity.
4.71 miles in 32.36=6:55 /miler average.
Splits:
Mile 1.0-6.27
Mile 2.0-6.47
Mile 3.0-6.56
Mile 4.0-7.05
Mile 4.7-7.15 (pace)
Like most years, I came close to heat stroke.
Friday
Six miler
Thursday
Had 9 with 5 x 600 VoMax. Did 8 with 3 x 600. Heat was bad; I was totally soak after.
Wednesday
Did four mile recovery. Been going low carbs, with some extra long walks at night to reduce weight. It's working great, but lack of carbs are making workout hard.
This little four miler was tough; afterwards I sat down and ate two bowls of ceral.
Tuesday
11 miler with hills.
Went to do a four mile walk in the evening. About 1 1/2 miles into it, a jogger came by at a moderate pace and said in a gregarious voice, "Hot out tonight." I ran up next to him and ask how far he was going.
He said he had a two hour run; it turned out he was a triathlete. We exchanged names, he was Dr. Randy Fuentes. I told him that I had heard his name in marathon circles; he's been running seriously for about 15 years.
We jogged and chatted about three miles, and then our paths diverged at an intersection. I don't get to run with others much; it was nice.
Monday
Off-Did do a 4 mile walk to burn some calories.
17 miler. Wind was out of the North, probably last time in next five months.
Saturday
Beach to Bay marathon relay. I ran leg four
Got hand off at 8:56. It was 81 degrees and 75% humidity.
4.71 miles in 32.36=6:55 /miler average.
Splits:
Mile 1.0-6.27
Mile 2.0-6.47
Mile 3.0-6.56
Mile 4.0-7.05
Mile 4.7-7.15 (pace)
Like most years, I came close to heat stroke.
Friday
Six miler
Thursday
Had 9 with 5 x 600 VoMax. Did 8 with 3 x 600. Heat was bad; I was totally soak after.
Wednesday
Did four mile recovery. Been going low carbs, with some extra long walks at night to reduce weight. It's working great, but lack of carbs are making workout hard.
This little four miler was tough; afterwards I sat down and ate two bowls of ceral.
Tuesday
11 miler with hills.
Went to do a four mile walk in the evening. About 1 1/2 miles into it, a jogger came by at a moderate pace and said in a gregarious voice, "Hot out tonight." I ran up next to him and ask how far he was going.
He said he had a two hour run; it turned out he was a triathlete. We exchanged names, he was Dr. Randy Fuentes. I told him that I had heard his name in marathon circles; he's been running seriously for about 15 years.
We jogged and chatted about three miles, and then our paths diverged at an intersection. I don't get to run with others much; it was nice.
Monday
Off-Did do a 4 mile walk to burn some calories.
Friday, May 8, 2009
Weekly Recap (4 Weeks from Newport, OR)
Sunday
Double: 5 in a.m. / 10 with 4 x 800 VoMax in p.m.
Saturday
6 with 4 x 200 strides in afternoon
Friday
Off
Thursday
20 miler. Good run. Still hot.
Wednesday
Off
Tuesday
15 miler. A real Mutha. The heat is suffocating.
Monday
Double: 9 during lunch, 5 evening.
Double: 5 in a.m. / 10 with 4 x 800 VoMax in p.m.
Saturday
6 with 4 x 200 strides in afternoon
Friday
Off
Thursday
20 miler. Good run. Still hot.
Wednesday
Off
Tuesday
15 miler. A real Mutha. The heat is suffocating.
Monday
Double: 9 during lunch, 5 evening.
Sunday, May 3, 2009
Weekly Recap (5 Weeks from Newport, OR)
Sunday
Double: In afternoon, went for 8 at LT pace. By four, I almost heat stroked; had to quit. At night, did solid 9 with 5 X 600 VOMax.
Saturday
Off
Friday
Off
Thursday
18 miler. Soild run. Five pounds lighter would be nice.
Wednesday
7 with 3 x 200 strides
Tuesday
Six recovery
Monday
13 with hills
Double: In afternoon, went for 8 at LT pace. By four, I almost heat stroked; had to quit. At night, did solid 9 with 5 X 600 VOMax.
Saturday
Off
Friday
Off
Thursday
18 miler. Soild run. Five pounds lighter would be nice.
Wednesday
7 with 3 x 200 strides
Tuesday
Six recovery
Monday
13 with hills
Monday, April 27, 2009
Weekly Recap (6 Weeks from Newport, OR)
Sunday
4 miler in afternoon / 6 milers at night with 5 x 200 strides
Saturday
8 miler
Friday
21 miler. Strength good. Aerobically, good. Need to lose 5lbs; hell let's make it 10.
Thursday
5 mile recovery
Wednesday
12 miler with 8 at LT
Tuesday
Off
Monday
14 miler.
4 miler in afternoon / 6 milers at night with 5 x 200 strides
Saturday
8 miler
Friday
21 miler. Strength good. Aerobically, good. Need to lose 5lbs; hell let's make it 10.
Thursday
5 mile recovery
Wednesday
12 miler with 8 at LT
Tuesday
Off
Monday
14 miler.
Sunday, April 19, 2009
Weekly Recap (7 Weeks from Newport, OR)
Sunday
Did 5 miler in a.m.; had a 11 with VO max in pm, but had to pass.
I feel like I'm verge of shin splints. Still have four weeks of serious training.
Weight not perfect, but not bad. Training not bad, but not perfect.
Will really try to focus last four weeks, and see if I can get into 3:10 shape.
Saturday
Double 5 miler in a.m. / 15 miler in p.m.
Friday
Off
Thursday
5 mile recovery
Wednesday
16 with 12 at marathon pace. Really moving. Run went well, but pretty beatup aferwards.
Tuesday
11 miler
Monday
Off
Did 5 miler in a.m.; had a 11 with VO max in pm, but had to pass.
I feel like I'm verge of shin splints. Still have four weeks of serious training.
Weight not perfect, but not bad. Training not bad, but not perfect.
Will really try to focus last four weeks, and see if I can get into 3:10 shape.
Saturday
Double 5 miler in a.m. / 15 miler in p.m.
Friday
Off
Thursday
5 mile recovery
Wednesday
16 with 12 at marathon pace. Really moving. Run went well, but pretty beatup aferwards.
Tuesday
11 miler
Monday
Off
Friday, April 10, 2009
Weekly Recap (8 Weeks from Newport, OR)
Sunday
10 with 6.5 at LT
Saturday
seven
Friday
15 miler. Added hill work.
Thursday
Off
Wednesday
20 miler. Aerobically felt good. Strength good also. But I could feel the extra 5 lbs I'm carrying.
Tuesday
Off
Monday
8 miler
10 with 6.5 at LT
Saturday
seven
Friday
15 miler. Added hill work.
Thursday
Off
Wednesday
20 miler. Aerobically felt good. Strength good also. But I could feel the extra 5 lbs I'm carrying.
Tuesday
Off
Monday
8 miler
Saturday, April 4, 2009
Weekly Recap (9 Weeks from Newport, OR)
Sunday
10 with 5 at LT
Saturday
Off
Friday
13 miler. That makes 45 in last three days.
Thursday
15 miler
Wednesday
17 miler
Tuesday
4 miler
Monday
6 miler
10 with 5 at LT
Saturday
Off
Friday
13 miler. That makes 45 in last three days.
Thursday
15 miler
Wednesday
17 miler
Tuesday
4 miler
Monday
6 miler
Sunday, March 29, 2009
Weekly Recap (10 Weeks from Newport, OR)
Sunday
18 miler
Saturday
Off
Friday
Off
Thursday
Frustrating, frustrating, frustrating! Going fo 18, by 10 soaked, by 12 getting hard to breath, at 13.5, heart rate shot up. Really Frustrating.
On the bright side, my schedule actually has me off the next two days. A cold front is suppose to come through late Friday, and it should be 10 degress cooler late Sunday, when I can get back to gym. With some luck, get my 18 miler in.
Wednesday
Five
Tuesday
9 miler, extra 1/2% incline all the way through
Monday
14, ran well.
18 miler
Saturday
Off
Friday
Off
Thursday
Frustrating, frustrating, frustrating! Going fo 18, by 10 soaked, by 12 getting hard to breath, at 13.5, heart rate shot up. Really Frustrating.
On the bright side, my schedule actually has me off the next two days. A cold front is suppose to come through late Friday, and it should be 10 degress cooler late Sunday, when I can get back to gym. With some luck, get my 18 miler in.
Wednesday
Five
Tuesday
9 miler, extra 1/2% incline all the way through
Monday
14, ran well.
Monday, March 23, 2009
Carbbed Up
Went to San Antonio Friday. Ate my favorite food, Indian. After four trips back to the buffet, I was carbbed up.
Before leaving Sunday, ate my second favorite food, Dim Sum. After $ 40 of rice and bai, I was really carbbed up.
As a result, ran strong 9 mile LT run Sunday, then came back in less than 15 hours to post a strong 14 miler.
People assume that it's easy to lose weight with all the running; they don't understand that a large amount of carbs must be constantly consumed to pop the equivalent of an half-marathon every other day.
Before leaving Sunday, ate my second favorite food, Dim Sum. After $ 40 of rice and bai, I was really carbbed up.
As a result, ran strong 9 mile LT run Sunday, then came back in less than 15 hours to post a strong 14 miler.
People assume that it's easy to lose weight with all the running; they don't understand that a large amount of carbs must be constantly consumed to pop the equivalent of an half-marathon every other day.
Sunday, March 22, 2009
Weekly Recap (11 Weeks From Newport, OR)
Sunday
Strong 9 miler, with 5 at LT
Saturday
Off
Friday
It wasn't much, but the wind lightly blew out of the north. What a difference. Cruised a 11 miler and add some long, but gentle inclining hills.
Thursday
Came back and did a 12 miler, using portable fan on mill.
Wednesday
Was going for 12, sweated so much couldn't breath by 7.5.
Tuesday
five
Monday
With busy week pending, I was up at 5:00 a.m. and on mill by 5:20. Put in my 17 mile LR to hedge against getting tied down later in the week. Overall good.
I did bring an extra pair of shoes in case I soaked through first pair. Sure enough, had to switch at 14 1/2. Not only did it give me traction, but the shoe switch made my feet feel light, without the extra 1-2 pound of water weighing down my initial pair.
Strong 9 miler, with 5 at LT
Saturday
Off
Friday
It wasn't much, but the wind lightly blew out of the north. What a difference. Cruised a 11 miler and add some long, but gentle inclining hills.
Thursday
Came back and did a 12 miler, using portable fan on mill.
Wednesday
Was going for 12, sweated so much couldn't breath by 7.5.
Tuesday
five
Monday
With busy week pending, I was up at 5:00 a.m. and on mill by 5:20. Put in my 17 mile LR to hedge against getting tied down later in the week. Overall good.
I did bring an extra pair of shoes in case I soaked through first pair. Sure enough, had to switch at 14 1/2. Not only did it give me traction, but the shoe switch made my feet feel light, without the extra 1-2 pound of water weighing down my initial pair.
Wednesday, March 18, 2009
It's official, I'm skinny.
I don't believe in weighing oneself. Muscle mass, water retention, and
other factors can significantly swing your weight. Basing your fitness
level on your weight just isn't logical. Therefore, I generally refuse
to step on a scale.
other factors can significantly swing your weight. Basing your fitness
level on your weight just isn't logical. Therefore, I generally refuse
to step on a scale.
I know that five years ago, before I started running, I weighed about
225, but I was lifting a lot of weights. Three years ago, I had to
weigh in before the Houston marathon for medical information. I told
them not to tell me the number, but later a running mate told me it
was 206.
Well, this week I went to get an annual checkup. Again, I told the
nurse not to tell me. But when reading the chart, the doctor let it
slip, 185.
No wonder friends I haven't seen in a while get a serious look of
concern when I bump into them. I'm 40 pounds lighter, but I wasn't fat
to begin with.
But as a general rule, Boston marathoners aren't "husky" persons.
Most people are shocked when I mention I'm too heavy, but for a future
sub 3 marathoner, I am. Need to loss 8-10 pounds.
Someone has to do it
PS: my resting heart rate was 51 beats per minute.
Sunday, March 15, 2009
Weekly Recap (12 Weeks from Newport, OR)
Sunday
Five w/5 x 200 strides
Saturday
Eight
Friday
Five
Thursday
15 miler
Wednesday
Off
Tuesday
11 miler. The gym has gotten on me before about wiping down the mill after a run. I do take the provided paper sheets and give it a once over.
Well, today I put in a hard 11 and the mill, as well as a two foot radius around it, was soaked with sweat. Damn it, if they would keep the gym temperate below 80, I wouldn't have this problem. I gave it a once over, but according to management, not good enough. They really got on me. I tried to be alacritous, but really I was thinking "The Hell with You! "
Monday
11 Miler
Five w/5 x 200 strides
Saturday
Eight
Friday
Five
Thursday
15 miler
Wednesday
Off
Tuesday
11 miler. The gym has gotten on me before about wiping down the mill after a run. I do take the provided paper sheets and give it a once over.
Well, today I put in a hard 11 and the mill, as well as a two foot radius around it, was soaked with sweat. Damn it, if they would keep the gym temperate below 80, I wouldn't have this problem. I gave it a once over, but according to management, not good enough. They really got on me. I tried to be alacritous, but really I was thinking "The Hell with You! "
Monday
11 Miler
Sunday, March 8, 2009
Post Race-Final Recovery Week
Sunday
Off
Saturday
Off
Friday
Off
Thursday
11 miler. Was going to 15 but sweated so much shoes were sliding off mill. I actually switch to another mill at 11 thinking that would do the trick. I realized I was soaked through the shoe. I guess I will literally have to change shoes at the halfway mark.
What a bunch of crap. Guess I gotta do what I gotta do to get in my mileage.
Wednesday
Off
Tuesday
five
Monday
8 miler. Threw in a couple of hills. Heat was terrible.
Off
Saturday
Off
Friday
Off
Thursday
11 miler. Was going to 15 but sweated so much shoes were sliding off mill. I actually switch to another mill at 11 thinking that would do the trick. I realized I was soaked through the shoe. I guess I will literally have to change shoes at the halfway mark.
What a bunch of crap. Guess I gotta do what I gotta do to get in my mileage.
Wednesday
Off
Tuesday
five
Monday
8 miler. Threw in a couple of hills. Heat was terrible.
Sunday, March 1, 2009
Post Race-Week 6
Sunday
13 miler
Saturday
Seven Miler
Friday
Five Miler
Thursday
Six Miler
Wednesday
Off
Tuesday
7 miler-felt good. Was going to do ten by I was sweating so much after an hour that my feet started slipping off the mill.
Monday
8 miler
13 miler
Saturday
Seven Miler
Friday
Five Miler
Thursday
Six Miler
Wednesday
Off
Tuesday
7 miler-felt good. Was going to do ten by I was sweating so much after an hour that my feet started slipping off the mill.
Monday
8 miler
Monday, February 23, 2009
Not Running Well
First three weeks post race, I ran great. Then I got tied down with work, and also put on five pounds more than the usual post race five pounds.
Ergo, now running like crap. Not very happy at all.
Also, busy week comming; I'll be lucky to get in 35 miles.
But, I still have two weeks before beginning another cycle. I will work to turn it around. Work should slow in two weeks also.
Ergo, now running like crap. Not very happy at all.
Also, busy week comming; I'll be lucky to get in 35 miles.
But, I still have two weeks before beginning another cycle. I will work to turn it around. Work should slow in two weeks also.
Sunday, February 22, 2009
Post Race-Week 5
Sunday
12 miler.
Saturday
Off
Friday
Five miler
Thursday
Hit pavement for 6
Wednesday
10 miler. Literally, almost heat stroked, even on treadmill. Was trenched at 5; could barely breath at 9.
Tuesday
6 miler-piece of cake
Monday
Off
12 miler.
Saturday
Off
Friday
Five miler
Thursday
Hit pavement for 6
Wednesday
10 miler. Literally, almost heat stroked, even on treadmill. Was trenched at 5; could barely breath at 9.
Tuesday
6 miler-piece of cake
Monday
Off
Thursday, February 12, 2009
Post Race-Week 4
OFF REST OF WEEK
I rarely let work interfer with training. This is an exception. With a mutli-million dollar asset transfer to prepare for a tax return, I have to put traning on back burner for 5-7 days.
Thursday
8 miler; again completely soaked. Will have to pull out portable fan for tomorrow.
Wednesday
8 miler; completely soaked
Tuesday
15 miler scheduled, stopped at 5. Bad humidity. Was soaked by 5. Couldn't breath well. Try again tomorrow
Monday
Hit pavement for 10 miler. Temperature wasn't bad (69), but humdity was terrible (92%).
I rarely let work interfer with training. This is an exception. With a mutli-million dollar asset transfer to prepare for a tax return, I have to put traning on back burner for 5-7 days.
Thursday
8 miler; again completely soaked. Will have to pull out portable fan for tomorrow.
Wednesday
8 miler; completely soaked
Tuesday
15 miler scheduled, stopped at 5. Bad humidity. Was soaked by 5. Couldn't breath well. Try again tomorrow
Monday
Hit pavement for 10 miler. Temperature wasn't bad (69), but humdity was terrible (92%).
Sunday, February 8, 2009
Post Race-Week 3
Sunday
5 miler
Saturday
Off
Friday
10.5 miler.
Thursday
10.5 miler, with an extra 1/2% incline all the way through
Wednesday
Off
Tuesday
13 miler
Monday
11 miler with an extra 1/2% on the incline all the way through
5 miler
Saturday
Off
Friday
10.5 miler.
Thursday
10.5 miler, with an extra 1/2% incline all the way through
Wednesday
Off
Tuesday
13 miler
Monday
11 miler with an extra 1/2% on the incline all the way through
Sunday, February 1, 2009
Post Race-Week 2
Sunday
Seven
Saturday
Weather was nice. Hit pavement about 8:00 pm for six miler.
While running through the Lakes subdivision, I was headed toward a well lit four way stop intersection. As I approached, a car was coming in the perpendicular direction.
At my current pace, I was going to be halfway through the intersection by the time the car came to a stop at the sign. Clearly they would see me, pause a second until I completely crossed, and then go. I have enough running experience to know that wasn't going to happened.
I broke pace just a tad to be safe, and sure enough the car rolled right through the stop, never coming to a complete halt. When the car was halfway through the intersection, I was about a quarter way through. That's when they saw me.
I had both my arms high in the sky, with a disgusted angry expression on my face that clearly communicated, "What the F***!" That's when they stopped, two feet from me. Clearly able to see I was ready to kill someone, the driver just rolled down her window half an inch and said in a mouse voice, "Sorry, I didn't see you."
The words, "That's not a God Da** yield sign!" were about to leave my mouth, but the driver quickly accelerated away.
Before I was a runner, I wouldn't have seen the big deal myself. But now, things like dogs, drivers, extended un-trimmed trees/bushes, and household crap left on the sidewalk are just intolerable. Last night I even had to yell at two kids on bicycles. They clearly saw me running down the street, but swerved in front of me forcing me to stop.
If I ever go to jail for murder, it will either be because they touched my children, or threw off my pace during a run.
Friday
Off
Thursday
Ten miler
Wednesday
Seven Miler
Tuesday
Off
Monday
Six miler
Seven
Saturday
Weather was nice. Hit pavement about 8:00 pm for six miler.
While running through the Lakes subdivision, I was headed toward a well lit four way stop intersection. As I approached, a car was coming in the perpendicular direction.
At my current pace, I was going to be halfway through the intersection by the time the car came to a stop at the sign. Clearly they would see me, pause a second until I completely crossed, and then go. I have enough running experience to know that wasn't going to happened.
I broke pace just a tad to be safe, and sure enough the car rolled right through the stop, never coming to a complete halt. When the car was halfway through the intersection, I was about a quarter way through. That's when they saw me.
I had both my arms high in the sky, with a disgusted angry expression on my face that clearly communicated, "What the F***!" That's when they stopped, two feet from me. Clearly able to see I was ready to kill someone, the driver just rolled down her window half an inch and said in a mouse voice, "Sorry, I didn't see you."
The words, "That's not a God Da** yield sign!" were about to leave my mouth, but the driver quickly accelerated away.
Before I was a runner, I wouldn't have seen the big deal myself. But now, things like dogs, drivers, extended un-trimmed trees/bushes, and household crap left on the sidewalk are just intolerable. Last night I even had to yell at two kids on bicycles. They clearly saw me running down the street, but swerved in front of me forcing me to stop.
If I ever go to jail for murder, it will either be because they touched my children, or threw off my pace during a run.
Friday
Off
Thursday
Ten miler
Wednesday
Seven Miler
Tuesday
Off
Monday
Six miler
Monday, January 26, 2009
Really Enjoy Running Post Marathon
The six-eight weeks following a marathon are my favorite training.
Only putting in 40-45 miles a week, you feel fresh almost every workout. Also, without LT, VOmax, Long Run weekly combinations, you don't feel any pressure to conserve. You can just let loose if you feel like it.
However, I've been really eating lots of junk. To help stay focused on my nutrition, I'm planning to run the Seabrook half-marathon on March 14th. I ran it last year and it was a great event.
The course is flat as a pancake, and the trail is great (level without a single pothole. It lots of fun to run through the pine woods on a packed down trail.
About 400-500 runners do the Saturday half (there's an another half and full on Sunday). I ran 1:35 last year and placed 7th overall out of 400+ (1st in my division). It's a great race for a local class runner to place in their division.
Only putting in 40-45 miles a week, you feel fresh almost every workout. Also, without LT, VOmax, Long Run weekly combinations, you don't feel any pressure to conserve. You can just let loose if you feel like it.
However, I've been really eating lots of junk. To help stay focused on my nutrition, I'm planning to run the Seabrook half-marathon on March 14th. I ran it last year and it was a great event.
The course is flat as a pancake, and the trail is great (level without a single pothole. It lots of fun to run through the pine woods on a packed down trail.
About 400-500 runners do the Saturday half (there's an another half and full on Sunday). I ran 1:35 last year and placed 7th overall out of 400+ (1st in my division). It's a great race for a local class runner to place in their division.
Sunday, January 25, 2009
Post Race-Week 1
Sunday
7 miler. Felt fine.
Saturday
Off
Friday
Ready to do a five mile recovery run today.
Will finish off a bottle of wine that was a Christmas gift. Then get back to some serious training.
Thursday
Sore, but feeling better. Still eating junk
Wednesday
Still unable to run, but loosing up some. Still eating lots of junk
Tuesday
Both calfs and quads still very sore.
Monday
Pretty sore. Bad blisters on both feet. Don't see myself running until the weekend.
Downed a bottle of wine in the evening. Though nice, again this last marathon made it clear I'm overweight, well to be a top percentile marathoner. Most people ask me if I've been sick I look so thin. But I was a relative Paul Bunyon compared to the others in the "Preferred Class" corral on Sunday. To be honest, I could easily lose another 10 pounds to be in a "regional" class.
My goal is now to reach a 70% "age grade" scoring.
http://www.runbayou.com/Wavacalc.htm
"Age Grading" statically ranks your competitiveness based your age and gender. An age grade of 100% means you hold the world record for your age group.
Over 90% World Class competitor (based on age)
Over 80% National Class
Over 70% = Regional Class
Over 60% = Local Class
This last marathon gave me a 67.7% grade. A 3:06:30 takes me over 70%. That's my goal this year.
7 miler. Felt fine.
Saturday
Off
Friday
Ready to do a five mile recovery run today.
Will finish off a bottle of wine that was a Christmas gift. Then get back to some serious training.
Thursday
Sore, but feeling better. Still eating junk
Wednesday
Still unable to run, but loosing up some. Still eating lots of junk
Tuesday
Both calfs and quads still very sore.
Monday
Pretty sore. Bad blisters on both feet. Don't see myself running until the weekend.
Downed a bottle of wine in the evening. Though nice, again this last marathon made it clear I'm overweight, well to be a top percentile marathoner. Most people ask me if I've been sick I look so thin. But I was a relative Paul Bunyon compared to the others in the "Preferred Class" corral on Sunday. To be honest, I could easily lose another 10 pounds to be in a "regional" class.
My goal is now to reach a 70% "age grade" scoring.
http://www.runbayou.com/Wavacalc.htm
"Age Grading" statically ranks your competitiveness based your age and gender. An age grade of 100% means you hold the world record for your age group.
Over 90% World Class competitor (based on age)
Over 80% National Class
Over 70% = Regional Class
Over 60% = Local Class
This last marathon gave me a 67.7% grade. A 3:06:30 takes me over 70%. That's my goal this year.
Monday, January 19, 2009
Marathon #10-Phoenix
Phoenix Marathon
January 18th, 2009
Four days before the race, I emailed my running mate:
"Good Enough
The weather is not as good as advertised on the race website, 'average start temperature 40 degree.' But the 49 degree gun time forecast is good enough, if the wind is out of the north. My weight is five pounds heavier than I wanted, but still the same as my BQ weight this time last year. All in all, going for 3:10 again. Should be OK for first 20, after that, it's a crap shoot. I do feel confident that I will PR."
When, the race day forecast reached 77, I started to get a little antsy. "It's a dry heat," many would say. I agree, if you are standing in the shade. The day before the race, I walked out of the hotel at 10:30 and stood under the covered drive thru; it was cool and comfortable. I then stepped out to the street. Five minutes later I had a sunburn.
I decided on a race strategy different from my previous nine marathons, a positive split. The accepted optimal strategy is to hold back the first 20 miles, and then let loose the last 6. However, the forecast showed an 8 degree increase in actual temperature from 10:00-11:00. Adding in the high UV sun intensity, this meant the rise in apparent temperature would be about 15 degrees.
I thought it best to take advantage of the cool start by building a 1-2 minute buffer, and then slowing pace by 10-15 seconds a mile after 20. Given I had run a 1:33 half marathon, in bad weather conditions just a month earlier, I was confident I could easily pull away from the 3:10 pace group at the start.
My previous 3:18 personal best (PR) time, run in Houston exactly 12 months earlier, qualified me for a "Preferred Corral" seeding. This meant I was allowed to queue up directly behind the elite runners, mostly East African, only 10 feet from the start line. When I entered the preferred corral, immediately the Sesame Street jingle came to mind, "Of these things, which one doesn't belong?" I didn't see a single runner over 140 pounds. I voluntarily moved back one corral where the 3:10 pace leader was. Though I planned to run ahead of him, I didn't want to get pulled out too fast by being lined up next to the elites.
The gun fired and we were off. At mile one I was about 10 yards behind the 3:10 pace leader. There were about 35 other runners bunched in tight around him. At mile two the pace felt fast, almost too fast. I was sure the leader was running ahead of pace to free up some space. I didn't worry about it. However, as we hit mile three, a runner with a GPS watch called out to the pacer leader, "Good job Bill! You're right on pace." "Uh Oh!" I said to myself, "this is not good."
We were right on the 3:10 pace, but it felt fast. I became apprehensive. "I don't see me carrying this past 13-15 miles," I worried. At mile five I was running dead-even with the leader, though about 20 feet off his left shoulder. Just then, something unexpected occurred.
Two young runners out of Idaho came by. I think they were on the university team as they wore identical type uniforms. They were running about a full beat faster than the 3:10 pacer. Their stride just pull me with them. By mile 10, we were a full minute ahead of 3:10 pace. I actually felt comfortable and was running rhythmically.
Coming to the 12 mile water station, one of the youngsters had fallen back. The other was about to lose me. Not by pace, but by running straight through the water stops. Having emptied my handheld water bottle at mile 8, I needed to slow at the water stops to stay hydrated. Fortunately, one of the few women runners keeping stride with us stopped for water also. As we pulled away from the table, I told her, "Let's go, you're my rabbit." The young girl (20 something) replied with alacrity, "Yes Sir."
Our pace perfectly synced; rather than having fast leg turnover, she had long powerful strides. Even being eight inches shorter than I, our strides matched well. She was really moving; I could feel that we were at a faster pace than I had planned. But it felt so rhythmic and natural; I didn't want to break.
At mile 20, "Yeehaw," we were a full three minutes ahead of the 3:10 pace time! "Mile 23," I said to myself, "Try to hold to mile 23." My legs were feeling tight and starting to hurt. I knew I would have to break pace. But with the buffer, 3:10 was still in range.
At mile 21, my quads were really hurting. I wiped my hand across my arm; it looked like I just stuck it into a bucket full of sand. It was completely covered with salt. By mile 22 I had to break pace and my rabbit pulled away. At exactly the 23 mile mark, the 3:10 pace group passed me. I say "group", but of the 35 or so initial runners, only four remained: the pacer, two men and one woman.
I tried to stay within shooting range of the group, hoping for a burst at the end. But by mile 24 I was exactly one minute off the 3:10 pace. I was in lots of pain. I couldn't take full strides anymore. I shorten my steps by 25% and tried to increase my leg turn over. I lost another minute at both miles 25 and 26.
I crossed the finish line in a new PR of 3:13:20, placing 272 out of 6,408 finishers.
As my email stated four days earlier, I thought 3:10 was possible, but not probable. My disappointment is not in failing to reach 3:10, but in having come so close. Had I been able to hold pace just another mile and half, ten minutes, I probably would have run sub 3:10.
Well, I am closer than ever. I think I'll break the 3:10 mark in the next year.
January 18th, 2009
Four days before the race, I emailed my running mate:
"Good Enough
The weather is not as good as advertised on the race website, 'average start temperature 40 degree.' But the 49 degree gun time forecast is good enough, if the wind is out of the north. My weight is five pounds heavier than I wanted, but still the same as my BQ weight this time last year. All in all, going for 3:10 again. Should be OK for first 20, after that, it's a crap shoot. I do feel confident that I will PR."
When, the race day forecast reached 77, I started to get a little antsy. "It's a dry heat," many would say. I agree, if you are standing in the shade. The day before the race, I walked out of the hotel at 10:30 and stood under the covered drive thru; it was cool and comfortable. I then stepped out to the street. Five minutes later I had a sunburn.
I decided on a race strategy different from my previous nine marathons, a positive split. The accepted optimal strategy is to hold back the first 20 miles, and then let loose the last 6. However, the forecast showed an 8 degree increase in actual temperature from 10:00-11:00. Adding in the high UV sun intensity, this meant the rise in apparent temperature would be about 15 degrees.
I thought it best to take advantage of the cool start by building a 1-2 minute buffer, and then slowing pace by 10-15 seconds a mile after 20. Given I had run a 1:33 half marathon, in bad weather conditions just a month earlier, I was confident I could easily pull away from the 3:10 pace group at the start.
My previous 3:18 personal best (PR) time, run in Houston exactly 12 months earlier, qualified me for a "Preferred Corral" seeding. This meant I was allowed to queue up directly behind the elite runners, mostly East African, only 10 feet from the start line. When I entered the preferred corral, immediately the Sesame Street jingle came to mind, "Of these things, which one doesn't belong?" I didn't see a single runner over 140 pounds. I voluntarily moved back one corral where the 3:10 pace leader was. Though I planned to run ahead of him, I didn't want to get pulled out too fast by being lined up next to the elites.
The gun fired and we were off. At mile one I was about 10 yards behind the 3:10 pace leader. There were about 35 other runners bunched in tight around him. At mile two the pace felt fast, almost too fast. I was sure the leader was running ahead of pace to free up some space. I didn't worry about it. However, as we hit mile three, a runner with a GPS watch called out to the pacer leader, "Good job Bill! You're right on pace." "Uh Oh!" I said to myself, "this is not good."
We were right on the 3:10 pace, but it felt fast. I became apprehensive. "I don't see me carrying this past 13-15 miles," I worried. At mile five I was running dead-even with the leader, though about 20 feet off his left shoulder. Just then, something unexpected occurred.
Two young runners out of Idaho came by. I think they were on the university team as they wore identical type uniforms. They were running about a full beat faster than the 3:10 pacer. Their stride just pull me with them. By mile 10, we were a full minute ahead of 3:10 pace. I actually felt comfortable and was running rhythmically.
Coming to the 12 mile water station, one of the youngsters had fallen back. The other was about to lose me. Not by pace, but by running straight through the water stops. Having emptied my handheld water bottle at mile 8, I needed to slow at the water stops to stay hydrated. Fortunately, one of the few women runners keeping stride with us stopped for water also. As we pulled away from the table, I told her, "Let's go, you're my rabbit." The young girl (20 something) replied with alacrity, "Yes Sir."
Our pace perfectly synced; rather than having fast leg turnover, she had long powerful strides. Even being eight inches shorter than I, our strides matched well. She was really moving; I could feel that we were at a faster pace than I had planned. But it felt so rhythmic and natural; I didn't want to break.
At mile 20, "Yeehaw," we were a full three minutes ahead of the 3:10 pace time! "Mile 23," I said to myself, "Try to hold to mile 23." My legs were feeling tight and starting to hurt. I knew I would have to break pace. But with the buffer, 3:10 was still in range.
At mile 21, my quads were really hurting. I wiped my hand across my arm; it looked like I just stuck it into a bucket full of sand. It was completely covered with salt. By mile 22 I had to break pace and my rabbit pulled away. At exactly the 23 mile mark, the 3:10 pace group passed me. I say "group", but of the 35 or so initial runners, only four remained: the pacer, two men and one woman.
I tried to stay within shooting range of the group, hoping for a burst at the end. But by mile 24 I was exactly one minute off the 3:10 pace. I was in lots of pain. I couldn't take full strides anymore. I shorten my steps by 25% and tried to increase my leg turn over. I lost another minute at both miles 25 and 26.
I crossed the finish line in a new PR of 3:13:20, placing 272 out of 6,408 finishers.
As my email stated four days earlier, I thought 3:10 was possible, but not probable. My disappointment is not in failing to reach 3:10, but in having come so close. Had I been able to hold pace just another mile and half, ten minutes, I probably would have run sub 3:10.
Well, I am closer than ever. I think I'll break the 3:10 mark in the next year.
Sunday, January 18, 2009
Phoenix Marathon Quick Results
Solid PR, 3:13:23
Placing 272 out of 6,408 finishers. Still waiting on official results
Placing 272 out of 6,408 finishers. Still waiting on official results
Wednesday, January 14, 2009
Good Enough
The weather is not as good as advertised "average start tempature 40 degree." But the 49 degree forecast is good enough, if the wind is out of north.
My weight is five pounds heavier than I wanted, but still better than my BQ weight this time last year.
All in all, going for 3:10 again. Should be OK for first 20, after that, it's a crap shoot. I do feel confident I will PR.
My weight is five pounds heavier than I wanted, but still better than my BQ weight this time last year.
All in all, going for 3:10 again. Should be OK for first 20, after that, it's a crap shoot. I do feel confident I will PR.
Race Week
Friday
Headed toward Phoenix
Thursday
easy 5
Wednesday
off
Tuesday
had 7 with 2 at marathon pace.
A client called needing a tax estimate. After 3.5 miles, if felt fine so called it day and billed the client.
Monday
5 am / 4 pm
Headed toward Phoenix
Thursday
easy 5
Wednesday
off
Tuesday
had 7 with 2 at marathon pace.
A client called needing a tax estimate. After 3.5 miles, if felt fine so called it day and billed the client.
Monday
5 am / 4 pm
Monday, January 12, 2009
Sunday, January 11, 2009
Weekly Recap (2 Weeks till Phoenix)
Sunday
13 miler. cold front come through Saturday; piece of cake.
Saturday
Standard 5 with strides
Friday
Standard 8
Thursday
Standard 7
Wednesday
6 and 1/2, with 2 x 1,600 VOmax
Tuesday
Five
Monday
Off
13 miler. cold front come through Saturday; piece of cake.
Saturday
Standard 5 with strides
Friday
Standard 8
Thursday
Standard 7
Wednesday
6 and 1/2, with 2 x 1,600 VOmax
Tuesday
Five
Monday
Off
Monday, January 5, 2009
The Waiting Game
Two weeks out and training all but done. Now the waiting game.
Most importantly, need to stick to diet next 10 days. I really don't need to lose anymore weight, but a pound or two wouldn't hurt. With low carbs and some crossing training, I might get it.
Most importantly, need to stick to diet next 10 days. I really don't need to lose anymore weight, but a pound or two wouldn't hurt. With low carbs and some crossing training, I might get it.
Sunday, January 4, 2009
Weekly Recap (3 weeks to Phoenix)
Sunday
17 miler. A tough one after yesterday's speed run.
Saturday
10k full bore. Solid run. 44:30 mill time with heavy shoes.
Friday
Off
Thursday
9 miler.
Wednesday
11 with some hill work.
Tuesday
6 miler
Monday
11 with 6 x 1,000 VOmax. Always a challenging run.
17 miler. A tough one after yesterday's speed run.
Saturday
10k full bore. Solid run. 44:30 mill time with heavy shoes.
Friday
Off
Thursday
9 miler.
Wednesday
11 with some hill work.
Tuesday
6 miler
Monday
11 with 6 x 1,000 VOmax. Always a challenging run.
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