Weekly Recap-5 Weeks to Houston

Sunday.
Off, skipped scheduled 18 mile LR and ate about 5000 calories instead.

Saturday.
5 at hotel. Walked / jogged another 3.

Friday
8 good ones on at the hotel exercise room.

Thursday.
5 in am, walked 1 more. 7 with some extra speed at night, walked 2 more. Legs need a break.

Wednesday.
Walked 5 in morning. Walked 5 during lunch. Ran 4 at night.

Tuesday.
Walked 5 in early morn, walked 5 during lunch.

Monday
8 at normal pace during lunch. Four at night.

Weekly Recap-6 Weeks to Houston

Sunday.
Off, went to post Christmas party and ate tons and tons and tons of junk. In an effort to lose weight, I've put in 112 miles of runs and walks in the last 7 days. I've also tried to watch what I eat.

As a result, I lost about half a pound and now have bad inflammation in my left foot arch. Well, four weeks to train. Possible, put not probably, can lose another 6 lbs. If so, I'll be in primo shape to run a PR.

Saturday.
Solid 7 in the morning. Easy 5 after lunch, walked 1 more.

Friday
Walked / jogged 10 in the morning. Walked 2 more with girls to park and back. Quick 4 at night

Thursday.
Walked / jogged 5 morning. 6 during lunch. Walked 4 at night.

Wednesday.
4 during lunch. Walked / mostly ran 12 at night. Humidity was terrible.

Tuesday.
6 in morning, walked 2 more; during lunch ran 4 with 4 X 600 strong inclines, walked 1 more. 4 at night.

Monday
5 in the a.m, walked 3 more; 4 during lunch, walked 2 more; 3 at night, walked 1 more.

Weekly Recap-7 Weeks to Houston

Sunday.
5 in am, walked 3 more. Ran quick 4 in afternoon. Walked /jog another 5 at night.

Saturday.
Walked / jogged 5 in am. Ran solid 5 in afternoon. Thought about another 5 in p.m., but body was telling me no.

Friday
New shoes out of the box, 21 miler in the bag.

Solid 21, with hills to match Houston course.

Thursday.
Walked four in early morning. Ran quick 5 during lunch. Wanted to get 6-8 at night, but no time no time no time.

Wednesday.
Good 12, muggy weather.

Tuesday.
Seven, slow but lots of incline.
Wish I had time to do more, I don't.

Monday
Very very comfortable 7. Wish I had time to do 12-15. I didn't.

American Bank Half Marathon

This half is a great race, it's great fun, and it's important.

It's an great race. Only about 75 run the full half, about another 40 relay teams. So you can park your car 100 yards from the start, walk down, visit 5 minutes, and go. It's flat and straight out and back starting at the T-Head dock and stretching out to about a mile from the university.

This year, they made it even better. Previously, runners had to hug the 5 foot shoulder along Ocean Drive, which exposes you to two lanes of 40-45 mi/hr traffic, and moderate road roughness. This year they coned-off, really well, one full lane. With only 130 or so runners, it's like having your own lane.

It's fun because the who's-who of the running community are there. There's a great post race gathering inside the American Bank meeting room with food, sodas, and yes beer. So it's fun to spend an hour post race catching up.

It's important because the race is a perfect baseline gauge for those planning to do the full marathon in Houston or Austin the following 8-10 weeks. However, like any race, especially in Texas, the weather is unpredictable.

Last year it was perfect and I ran a 1:29:50 PR. This year, not good at all. At gun time it was 64 degrees, moderately humid, and a strong south wind. Standing behind the start-line, I asked McAllister if he would try to match his 1:23 from last year (he's 53-amazing, he ran in college). He replied, "not in this weather." I still thought I could PR; in some ways I was in worse shape from last year, no real speed work, and having just come off San Antonio full marathon four weeks early. But my weight was pretty good and I'd been running well, but a little inconsistently.

I decided to run totally on feel; I wore a regular watch (no GPS), and no pace tats. Really, the watch was for aesthetic reasons, I wasn't even planning to look at it. The gun fired and we were off.

The first 4 miles headed south was against a strong wind; I didn't even look at my watch knowing I was probably off a 1:30 pace. As usual, I wasn't feeling all that smooth. At mile four the course slightly bends southeast, which did abate the wind some. By mile 5 I was feeling better.

I checked my time at the turn around, 46:20 (1:32:40 pace). With the wind at my back, I lengthened my stride, and started to look for someone to catch, but there was nobody. I was in the top ten and the other nine were spread out over 400 yards to a mile in front; there were two other guys about 10 yards behind me.

At mile 8 I shook the two behind me, but one was still within 100 yards, when I saw another runner ahead and caught him at 9. He wasn't looking very good. "Hey partner, how you do'in?" I asked. "Just shooting for a 1:40," he replied. "Awe, you can cruise to a 1:35 at this point," I encouraged. That seem to do the trick; he fell in stride next to me.

We exchanged names (Brent), he was a third year medical student from San Antonio doing a rotation at a local hospital. We chatted for about a mile, and then I picked it up to see if he would hang; he did no problem matching me stride for stride. I told him he looked strong, he was equally encouraging. He did note that his small frame and lightness was an advantage, but he hadn't really trained much either. He mentioned something about running competitively, but I don't recall if it was high school or college as the weather was turning hot and I was really trying to focus on my stride.

As we came into the last mile I could tell he was a bit stronger than I. As we were about to make our move I said, "OK, I expect your best." He replied, "I expect the same." We pushed each other in 150-200 meter strides over the last mile. With 200 yards left I told him to make his move. He sprinted ahead to finish about 20 yards ahead of me.

I finished the back side of the course in 45:35, finishing in 1:31:54 and placing 9th out of 75 half marathoners and 12th out of all including the 40 or so relay teams, 1st in my division. Was hoping for sub 130, really about 1:26-1:27, but given the weather and it was only 4 weeks post San Antonio marathon, not bad.

American Bank Half Marathon 2011-Quick Results

Weather made it tough. -1:31:52 9th out of 74

Weekly Recap-8 Weeks to Houston

Sunday.
Off

Saturday.
America Bank half marathon. Jogged two more post race. Ran / walked an easy three with Juliet that evening.

Friday
Off.

Thursday.
Easy four.

Wednesday.
A couple days off did some good. Smooth 4 during lunch. Another smooth 8 at night.

Tuesday.
Swamped with work, didn't run, eating tons of junk

Monday
Swamped with work, didn't run, eating tons of junk.

Weekly Recap-9 Weeks to Houston

Sunday.
12, pretty good pace. Wind out of north and low humidity, but really sweated and felt wet.

Saturday.
Walk / jog 5 with hills in afternoon. 7 with bump in speed late afternoon. 4 easy at night.

Friday
5k race with girls in evening. 9 more at regular pace at night.

Thursday.
3 in morning, 3 at night. Running and eating like crap. Need to refocus, immediately.

Wednesday.
4walk / jog in the am. 6 at night normal pace.

Tuesday.
Ate like a pig again. Was going to do 20 tonight to burn fat, but after logging 81 miles in last six days, and just two weeks post race, I quit after 3. Need a break.

New strategy. Gonna cut hard runs except one speed and one 12 miler in next 8 days, with multiple 3-5 runs/walks to burn lots of calories and go low carb. If I can run new PR in half next week, I'll replan for Houston.

Monday
7.5 during lunch. Took day off from diet and pig out on cookies, ice cream, and candy. Have 18 tomorrow. Will knock it out and then go low carb rest of week.

Weekly Recap-10 Weeks to Houston

Sunday.
5 jog with 4 walk at hotel in morning. 2.5 with J down to Yorktown, then got on mill for another 2.5. 5 more at night, walked 1 more to stay honest.

Saturday.
11 in the morning. 7 with 5 at normal LT after lunch.

Friday
8.5 with light hills.

Thursday.
4 mile Turkey Chase with Jules in am. Walk / jog 5 in afternoon. Wanted to do 8-10 at night but exhausted, and too much turkey.

Wednesday.
6 in morning, normal pace. 8 after work, very strong pace. Walked / jog 5 at night.

Tuesday.
Two at night, called it quits. Didn't have 10 in me.

Monday
Walked 5 in morning. Ran 9 at night normal pace, walked 1 more.

Weekly Recap-11 Weeks to Houston

Sunday.
4 in a.m. Walked a couple more. 5 in p.m., walked another one.

Saturday.
Walk / jog 8.

Friday
Five during lunch; walked run another 5 at night.

Thursday.
Walked 7, easy jogged 3.

Wednesday.
Walked 10.

Tuesday.
Walked 10.

Monday
Off-1 mile walk

Marathon # 14-San Antonio

Marathon # 14

San Antonio

November 14^th, 2010

 

I ran my first marathon in 3:58.  Twelve months later I improved by 20 minutes;  12 months more and I was down another 20, running my first Boston Qualifier in 3:18.  I believed that in another 12 months I could be ready to go sub 3:00.  In fact,  I thought my 3:18 was a result of poor pacing and dehydration, and I was actually in sub 3:10 shape already.  Accordingly, I tried to run sub 3:10 in Boston three months later.

 

Well Boston being Boston, sub 3:10 was a bit too aggressive.   I tried again three months later while down in Australia.  Well, that's a long taxing trip, I shouldn't have expected to run well.  I was confident I would get sub 3:10 in the D.C. Marine Corp marathon that fall.  Well, that's a fairly hilly course and the weather was hot.  Three attempts, and no improvement, but it wasn't like I couldn't run a sub 3:10, I just needed some better weather or good course or something like that.

 

Twelve months had passed since my 3:18, and I hadn't improved at all.  But I was sure I would that month in Phoenix as the course was flat.  I was on a 3:07 pace at mile 20, but it was just too hot.  I cramped and finished in 3:13.  Four months later, and another 3:13 in Oregon.  Again, clearly I was in sub 3:10 shape, the fact I hadn't run it was just a technicality.  I actually thought I was probably in 3:05-3:06 shape, so I decided to skip my normal fall marathon and train to go sub 3:00 in Phoenix the subsequent year.

 

Ok, that effort clearly showed I wasn't even close to going sub 3:00.  I would have done sub 3:10, if I had run that pace and not killed myself going all out.  I came back six weeks later and tried sub 3:10 for a sixth time in New Orleans, Nope.  OK, two years had passed and I had only improved my 3:18 by five minutes.  As Quixotic as it might be, in my mind I had already run a sub 3:10.  Unfortunately, most races actually require you to run it in order for it to count. 

 

My goal was unchanged, but two years of elevated training was wearing on me.  After New Orleans I cut my training by two-thirds and abrogated my self-committed pledge to keep my weight down.  By April I was 15 lbs overweight and unmotivated.  In July we made our annual pilgrimage to my wife's homeland in Australia, where it was Winter.  "What a great opportunity to do some training!" I deluded myself into thinking.  After three weeks of eating more junk and then running the hilly landscape of South Sydney, not only was I not in any better shape, but now injured.  I had a terrible inflammation in my right hip.

 

When we returned in August, I was in my worse shape in four years.  Being fat, out-of-shape, and injured, I was incapable of doing any quality running even if I wanted to.  Well as Lenin was to have said, "Quantity has a quality of its own."  Thus I began putting in multiple short and easy jogs and walks: 4-6 in the morning, followed by 4-6 at night.  All-in-all I was getting in 70+ miles a week of low quality mileage.  By early September my weight had dropped, and my conditioning started to improve; though the inflammation in my hip was still terrible.  I hadn't run a race of any kind in six months, and wasn't sure I would be ready anytime soon.

 

But it's difficult to train unless there's a carrot.  So I signed up for the San Antonio marathon.  By early October my weight was much improved and I logged some solid long-runs, including two 20 milers.  However, I refrained from doing any speed work.  Nothing. No LTs, no VOmax, not even strides.  I was too afraid of aggravating my hip.   For the first time in two years I wasn't absolutely confident of my ability to run sub 3:10.  Race week I emailed a friend, "My training wasn't great, but good, some solid long runs.  My weight isn't perfect, but pretty good.  The weather is not ideal, but can't complain.  Hoping three goods=good enough.  Hoping to PR."

 

As I queued up behind the starting line the weather certainly was not ideal, 55 degrees at 7:00 a.m.  No beanie, no arm warmers, no gloves,  just a half-cut tank top.  However, there was a light north wind and the sky was very cloudy; that can compensate significantly for moderate temperatures.  I looked for the 3:10 pace leader, but couldn't find him anywhere.  I tried to form my own group of 2-4, "3:10?  Anyone shooting for 3:10?" I called out.  "Morning, what time are you shooting for?"  "I'm doing the half" he replied.  "How about you?"  "I'm doing the half too."  A half dozen more queries, all the same response, "Doing the half."  "Ok, well anyone shooting for a 1:35 half?" I tried.   "No, Nope, Uh-Uh, and Not me."  Well, looks like it was going to be a lonely day.  The gun fired and we were off.

 

At mile one I was 15 seconds off pace, as usual.  By mile three I was back on pace and feeling fair.  By mile six the runner congestion had dissipated and I was feeling much better; I relaxed my stride and tossed my shirt to catch any cooling breeze.  By mile eight I was 50 seconds ahead of pace and feeling great.  "OK, hold back, still 18 more of these to go." I reminded myself.  For the next five miles I would briefly slow and encourage other runners while passing.  I hit the halfway mark in 1:34:10, still 50 seconds ahead of pace and feeling great.  However, it still was a little warm and stuffy  when running with the wind.

 

I decided to give back the 50 seconds and looked for another runner to attached onto.  At mile 14, I came across two guys cruising side by side at a nice stride, and chatting away.  "Morning, what time are you shoot'in for?" I asked.  "No time in particular.  We're Ironman tri-athletes and just trying to get in some training." They answered.  Their pace seemed a nick under what I had been doing so I latched on and joined the conversation.  At mile 15 I was 30 seconds ahead of 3:10 and thinking, "Perfect.  Hold this for a few more and then back on stride at 18-20."

 

For the next three miles we three amigos talked about various runs we had done.  When we hit mile 18 I checked my pace, "What!?"  I checked again, "Oh Crap!"  I was 40 seconds behind 3:10.  I assumed I was giving back 10-15 seconds a mile while chit-chatting, in reality it was closer to 30.  I increased my arm swing and lengthened my stride.

 

I was back on my prior pace, plus some more; at mile 20 down to 30 seconds behind 3:10 pace.  At mile 22, just 15 seconds off pace but the greater intensity was wearing into my quads.  I came along side another solo-runner at 22 and we pushed each other hard into mile 23, now just 8 seconds behind pace but really hurting.  We were now returning to the inner-city and running the rolling freeway hills.  Without exchanging a word, he and I were pushing each other toward 3:10.

 

At 24 still eight seconds off pace, we turned at the freeway intersection, went around the retaining-wall, and fell into a sea of half-marathoners converging off their course into the shared finishing section; they were everywhere barely jogging or walking along both sides of the road, which was clearly delineated by cones to keep full marathoners on the right side, halfers to the left.    Now I truly admire and respect anyone who can complete a marathon, regardless of time.  Twenty-six miles is a long way even to walk.  I also appreciate the commitment it takes to do a half, for some that's still a hell of an accomplishment.  I always try to provide encouragement.   However, when you start being lapped by full marathoners, you're probably not making much of an effort.  But regardless, there's also a running etiquette.

 

To plug your ears with music, concatenate 5 wide with the rest of your weight-watchers support group, and then waddle in the middle of your own lane is just bad race etiquette.  However, to do it in the marathon lane means you deserve to be knock over!  "To the left please, coming through!" I called out.  My running companion was more direct, "Get the hell out of the way!  Move your ass over!!"  Nothing. Dozens of oblivious, overweight, laughing and chatting social groups masquerading as "runners" were spread all over the course like a south-Mediterranean archipelago.

 

To be honest, having to snake through the halfers only cost me 2-3 seconds, and actually helped a little.  Up to that point I was completely focused on my screaming quads, but completely forgot about them as I weaved through mile 24.   At the start of mile 25 stood a race official directing the halfers back into their lane.   I didn't even try to look at my pace and gave it everything I had knowing that I was still 8-10 seconds behind.

 

Pre-race another runner told me about a final freeway incline right at the finish.  I was sure that I had already passed it at 23.  At 25.5, there it was.    Not steep, but a gradual on-ramp extending forward about 200 yards, right before the final turn.   I ran as hard as I could hoping just to maintain my stride, but knowing I wouldn't make-up any time.  I could see the final turn and desperately hoped the finish would be a stone's throw away.  It was not to be; I turned the corner and saw the finish about 200 yards off.  I was going to come up 20-30 seconds short. 

 

I sprinted the home-stretch and crossed the finish line in a new PR of 3:10:22, placing 87^th out of 4,530 full marathoners.

 

Well, it isn't like I'm not in sub 3:10 shapeJ  I just need some better weather, or good course, or something like that.  I'll try again in Houston in 10 weeks.

 

David

 

 

 

 

San Antonio Quick Results

New PR, 3:10:22, 87th out of 4,530 finishers.

Time to "Shut up and Run"

Well, I'm still skeptical because I've never had good weather.  But the forecast is for 50 degrees, light north wind, and lots of cloud cover at the start.

 

My training wasn't great, but good, some solid long runs.  My weight isn't perfect, but pretty good.  The weather is not ideal, but can't complain.  Hoping three goods=good enough.  Hoping to PR.

 

 

Race Week-San Antonio Marathon

Sunday.

Saturday.

Friday

Thursday.
5 during lunch. Walked / jogged 6 at night.

Wednesday.
Four during lunch, four at night; walked 3 more to burn off some cookies.

Tuesday.
Walk / jog 5. Off low carbs for today, had a potato and some fruit.

Monday
5 miler, walked another to wind down.

Weekly Recap-2 Weeks To San Antonio

Sunday.
13, final LR.

Saturday.
5k with girls in morning. Came home and jogged another 5 miles. Walk / jog six at night. Burning calories.

Friday
7.5 walk / jog.

Thursday.
7 nice and easy.

Wednesday.
Easy six during lunch. Walk / jog 6 more at night

Tuesday.
Off

Monday
Final 17 in bag. Weight not bad. Going very low carb till next Friday to shake off another 3-4, then pray for a cold front.

Weekly Recap-3 Weeks To San Antonio

Sunday.
Off

Saturday.
7 during lunch. Another 5 at night. Walked a couple more.

Friday
Quick 7 after work.

Thursday.
12 at full normal pace.

Wednesday.
Jogged/walked 3, had bad allergies

Tuesday.
Seven during lunch, fast pace. Walk / jog six at night.

Monday
Nice six during lunch. A twitchy strain in my lower back. Dull pain, tender. Another 6 at night, walked one more to say honest.

Weekly Recap-4 Weeks To San Antonio

Sunday.
Off

Saturday.
Had 20 scheduled; went into it with inflammation in right leg, especially hip after doing 52 already this week, with 15 yesterday. Weather was awful also.

Felt fair first hour, but when I increased speed my right leg started to tighten, the heat was wearing on me too. After 8, I decided any more would do more harm than good. Shut it down and walked 4 more to burn calories.

Friday
Walked four during lunch. Six after work. Another 5 late night.

Thursday.
7.5 during lunch. 4 more at night, walked an extra.

Wednesday.
Quick 5 during lunch, good speed. Another quick 5 at night

Tuesday.
Swapped at work, up at 5:30 am. for a quick four on pavement, walked a couple more. 70 degrees with 90% humidity, couldn't breath.

Monday
Quick 5 during lunch, good speed. Another quick 5 at night.

Weekly Recap-5 Weeks to San Antonio

Sunday.
Off-swamped with work.

Saturday.
Solid 15 in less than optimal weather. Thought about going 20, but hip was tight. Decided the risk wasn't worth it.

Friday
Off, had bad case of allergies.

Thursday.
7 dung lunch.

Wednesday.
6 on mill during lunch. Another 5 at night.

Tuesday.
Thought I'd walk / jog 5 during lunch as I was a bit stiff. Once going, feet really light and I cruised 8. Four more at night with extra speed.

Monday
Wasn't planning to do 18, weather not that great. But nothing like knocking out your LR on Monday, and then low carb it the rest of the week. Added another walking mile to burn an extra calorie or two.

Weekly Recap-6 Weeks to San Antonio

Sunday.
Very energetic 5 in the a.m. With extra speed and incline. Could have easily popped 10+, but had to be somewhere. Came back at night and walked / jogged 7.

Saturday.
Ran 7 in the morning with extra speed, and mild strides. My VO max is terrible. Could be higher humidity and low carb diet.

Friday
Walked / jogged 10

Thursday.
A quick 5 doing lunch, with 5 more jog / walk. Could have run full ten, but let a untied shoe be an excuse to stop at five, and jog / walk the rest.

Another 6.5 at night, strong pace. Walked a couple more. Weather still cool, but wind out of south, fells a lot wetter.

Wednesday.
Wanted get in 12 or so, but carb depleted and sick. Walked / jogged 6 to burn calories.
At big bowl of rice to recarb for 10-15 later this week.

Tuesday.
Quick 3 during lunch, low and slow. 7 at night with extra speed and 2 miles of slight incline.

Monday
20 miler, held back on speed some. The first 10 piece of cake, last 10 harder due to dehydration.

Weekly Recap-7 Weeks to San Antonio

Sunday.
Should have done 15. Ate three slices of pizza, 10 cookies, and downed three triple Jack and sodas. No worries, it was my "mardi grad" as the next five weeks are hard core training to go sub 3:10 in San Antonio.

Saturday.
Running low on sleep. Took day off.

Friday
Soild 8 after work, with bump in speed and 3 x 800 moderate hills. Another 6 with speed at night.

Thursday.
Easy 5 during lunch. Walk / Jog another 7 at night.

Wednesday.
Fresh shoes right out of the box, always good for a 21 miler. Speed not full on but within 10 secs/ mi. Not bad considering temp not cold, only cool.

Tuesday.
Needed a night off.

Monday
8.5 at normal pace during lunch. Another 6 slow and low at night.

Weekly Recap-8 Weeks to San Antonio

Sunday.
Only 7 at normal pace at night, legs felt tight. Walked a couple more.

Saturday.
A decent 13. Could have gone more, but with a cool front coming in Sunday, why suffer.

Friday
Ran 5 during lunch with the intention to do 10 tonight. Ate 8 pastries, two pieces cake, bake potato, and bought a bottle of Jack instead. Gonna make 5 triple Jack and sodas, and call it a night.

Thursday.
Had to make up for yesterday. 8 slow and low during lunch, another 6 slow and low at night, walked a couple more.

Wednesday.
Disappointing. Been feeling pretty good, thought I was pop 10-12 at full pace. Actually doing OK, but legs felt tight and heavy. I did do 17 in all yesterday, haven't been sleeping well yesterday, just worn down. Called it quits at 5.5 normal pace. There was a south wind and 90% humidity.

Tuesday.
9 low and slow during lunch. Another 8 walk / jog at night. Just burning calories, but to good effect. Weight has been dropping. 5 more lbs and I'll be close to race weight.

Monday
Only had time to squeeze in 4. Good pace though.

Weekly Recap-9 Weeks to San Antonio

Sunday.
Rained all day, which kept the temperature down. Allowed me to get in a strong 10 miler with above average pace. Came back and jogged / walked another 5 at night.

Saturday.
Ran 5k with girls in a.m. at the "you go girl 5k." Walk / jog another 4 at night.

Friday
Strong 17, walked another mile. Pace not full on, but not bad. Could of gone 20, but did not want to push to hard as I'm still ramping up

Thursday.
Thought about 14-15, stopped at 3. Try again tomorrow.

Wednesday.
Walk / jog 5.5 during lunch. 5 more walk / jog at night.

Weight starting to drop.

Tuesday.
3.5 during lunch. Walk / jog 6 at night.

Monday
Good 7 in morning at normal pace. The heat and humidity made it feel like a VOmax run. Quick 4 walk / jog after work. Another 3 walk / jog in evening.

Weekly Recap-10 Weeks to San Antonio

Sunday.
5 in afternoon, 5 at night, walked a couple more

Saturday.
Walk / jog 10

Friday
8 walk / jog

Thursday.
Walk / jog 16; just burning calories

Wednesday.
Swamped with work, just walked a few.

Tuesday.
Quick 5 during lunch, strong pace. 5 more at night, easy pace. Walked 1 more.

Monday
4 walk / jog at noon. 4.5 walk / jog at after dinner.

Weekly Recap-11 Weeks to San Antonio

Sunday.
Good 9 in afternoon. Another 6 in pm walk / jog; burning calories.

Saturday.
Walk / jogged 10. Just burning calories.

Friday
Quick 4 in the morning. Walked / jogged 4 after work. Solid 8 at night at normal pace.

Thursday.
Ran 5, walked / jogged another 5.

Wednesday.
Ran 5, walked / jogged another 5.

Tuesday.
Ran 4, jogged / walked another 7, just burning calories.

Monday
Ran 5, good pace, walked another 3.5

Weekly Recap-12 Weeks to San Antonio

Sunday.
Descent 10.5; right hip really tight with dull pain most of the run.

Saturday.
Ran 5, walked another 5. Legs felt heavy heavy, quads tights. Not sure why; it's been three days since I did 14. At night, hard to sleep as lower back and hip inflamed and really bothering me.

Mid-section core work.

Friday
Walked / jogged 8.

Thursday.
Walked / jogged 6, hip a little sore.

Wednesday.
14, first 7 nice and smooth. Started to dehydrate from 7-10. 11-14 tough.

Tuesday.
Off

Monday
Walked / Jogged 10. Some mid-section core and upperbody work.

Weekly Recap-Week 3 in Limbo

Sunday.
7.5; had a dozen in me, but not the motivation. Tried of being soaked in sweat at 5 miles.

Saturday.
Off-To tired and lazy to put in 7-8.

Friday
Going to 8 or more, but got late start 10:30 p.m.; called it quits after 30 minutes at 3.5.

Thursday.
Off-wanted to get in 5, too busy

Wednesday.
10 miler. Was planning for 8, felt good at 7 and increased speed with plan to go 12. But by 10 heat was getting to me. Shut it down.


Tuesday.
Off

Monday
10 nice and slow.

Weekly Recap-Week 2 in Limbo

Sunday.
Off-Not really but busy busy busy.

Saturday.
Off


Friday
Decent 11, really cut speed to handle heat.

Thursday.
Off

Wednesday.
Good 12 miler, reduced speed to handle heat. Started off well, with right hip a little tight; about an hour into it, hip really stressed.

But overall, climbing out of the hole.

Tuesday.
Off

Monday
Off

Weekly Recap-Week 1 in Limbo

Sunday.
Solid 7.5 at normal pace, legs a little heavy but not too bad. Hip a little stiff but not too bad.

Saturday.
Wow, hope? That was surprising. I've been running like cramp for two weeks; body has been sore all over. Also the heat was unbearable.

The fights were on TV tonight, so I figured I'd walk 4-6 on the mill to burn calories. After walking four, I took a bathroom break.

I came back and figured I'd run 1-2; after two, I felt good. It was after 10 pm and the heat wasn't as bad, also no pain in legs. I figured I make 5 of it, then 7; by 10 I was still feeling good but I stopped not to over due it while still recovering.

I think my legs had fluid build up from the long flight back from downunder, body feeling better. If I could get back to consistent 12 milers each week through August, I should be ready for a full cycle in September.

Friday
Off

Thursday.
Tried to run 6 outside with my friend John. He was fine; I just about heat stroked at 3 and walked a mile back to the car.

Wednesday.
Walked / jogged 5, hotter than hell.

Tuesday.
Jogged four, walked another two. Quads stiff and heavy. It's gonna be a long road back.

Monday
Walked / jogged 10. Body still hurting

Jogging

"The first time I see a jogger smiling, I'll consider it."- Joan Rivers

Chicago is look very doubtful.

I ran 8 on Monday and I've been literally walking with a limp for two days. Walked 4 this morning and really hurt in hamstring and hip. Now I've come down with what feels like a respiratory infection, feel like cramp.

Same philosophy, I could do a half-ass cycle and still probably run sub 3:30, but if I can't have at least a shot at 3:10, I'm not interested.

Will see how I feel by Monday, and make a decision.

Weekly Recap-11 weeks to Chicago

Sunday.
9 nice and easy.

Saturday.
Off

Friday
Off

Thursday.
Off

Wednesday.
Off

Tuesday.
Walked / jogged 9. Really sore, walking with limp. Hamstrings tight and sore.

Monday
Ran 7.5, walked another 5.

Weekly Recap-12 weeks to Chicago

Sunday.
Ran 7.5, pulled back to handle heat. Back in Corpus.

Walked another 5, gotta drop 15 lbs, doable.
Saturday.
Off traveling

Friday
Off traveling

Thursday.
Off traveling.

Wednesday.
Off sight seeing

Tuesday.
Ran 5k of hill work with Juliet in the a.m

Monday
Ran / walked 5k with girls in a.m., and added lots of calisthenics

Weekly Recap-Week 11 in Limbo

Sunday.
Jenny arrived yesterday. She Juliet and I did 5k around queen Elizabeth park in a.m.

Saturday.
Off-family things all day.

Friday
Ran / walked 5k with girls in a.m., and added lots of calisthenics

Thursday.
5k around QE park with Juliet in a.m.;

Wednesday.
Ran / walked 5k with girls, and added lots of calisthenics, no time for solo run.

Tuesday.
Ran 5k of hill work with Juliet in the a.m.; wanted to get in 6-8 at night, but got in after dark.

Monday
Off-rained most of the day.

Weekly Recap-Week 10 in Limbo

Sunday.
Ran 7k with Juliet in a.m. (five full laps around queen Elizabeth park), walked another mile. Ran another 8 miles at night.

Saturday.
10 walk/ jog. Right hip still tender, feeling generally beat-up.

With full-time watch of girls, training limited for another week. Really cutting calories to offset lack of miles. Will pick up mileage when Jen arrives in a week.

Friday
5k with Juliet around queen Elizabeth park.

Thursday.
Wanted to do 8-10, but tied up with family activities.

Wednesday.
Inflammation in right hip. Walked 6 in early am; jogged /walked another 3 with girls late morning.

Tuesday.
Walked / jogged 11 in a.m., did another walk / jog another 3 with girls.

Monday
Walked / jogged 5, then walked / jogged another 3 with J.

Location:Macnamara Ave,Concord,Australia

Weekly Recap-Week 9 in Limbo

Sunday.
On plane to Australia

Saturday.
On plane to Australia.

Friday
Off trip planning.

Thursday.
I wouldn't say I'm injured, but have terrible inflammation in right hip and ham. Put in 8 last night, really tender today. But I can still run, dull pain, not sharp.

Wednesday.
Wanted to get in 6+, but swamped with work.

Tuesday.
Waked / jogged 5.

Monday
Waked / jogged 7.

Weekly Recap-Week 8 in Limbo

Sunday.
Walked four.

Saturday.
12, pulled back some to handle heat. Walked two more.

Friday
Off

Thursday.
Off

Wednesday.
7 miles, cut pace some to handle heat. But did add 3 X 1,000 meter slight inclines.

Tuesday.
Off-swamped with work

Monday
Off-swamped with work.

Weekly Recap-Week 7 in Limbo

Sunday.
Off-swamped with work.

Saturday.
Off-swamped with work.

Friday
6 walk / jogg

Thursday.
7 normal pace.

Wednesday.
Off

Tuesday.
Jogged / walked 6.

Monday
Walked four during lunch.

Weekly Recap-Week 6 in Limbo

Sunday.
Off

Saturday.
Easy four. Couldn't handle heat.

Friday
Walked 5.

Thursday.
8 nice and slow to handle heat.

Wednesday.
Off

Tuesday.
Six during lunch. Walked four at night.

Monday
Walked / jogged 10.

Weekly Recap-Week 5 in Limbo

Sunday.

Saturday.
Off. Busy busy busy.

Friday
6 miler
Walked / jogged couple with girls.

Thursday.
Off

Wednesday.
Walked four. Inflamation in right hip, and tightness in hamstring.

Tuesday.
Jogged four, walked a couple

Monday
Jogged four, walked a couple.

Weekly Recap-Week 4 in Limbo

Sunday.
Off

Saturday.
Off

Friday
Walked six.

Thursday.
Off

Wednesday.
Jogged a couple with J.

Tuesday.
Off

Monday
Walked / jogged four to burn calories. Been cutting back on calorie intake also.

Weekly Recap-Week 3 in Limbo

Sunday.
Good 8. Pulled back 12 secs/ mile to handle heat. At 6 felt great and picked it up to normal pace. 2 miles later, soaked in sweat.

Amazing how 12-15 secs/ mile makes big difference.

Saturday.
Off

Friday
Off.

Thursday.
Five miler.

Wednesday.
Jogged a couple with girls.

Tuesday.
Walked four during lunch, Ran / Walked another six at night. Just burning calories.

Monday
Walked 4.5 at night.

Beach To Bay Marathon Relay

I was so out of shape post New Orleans marathon (Feb 28^th), I wasn't even planning to run Beach To Bay. Additionally, as I constantly assert, "Beach To Bay is a great event, but a crappy race." Crappy for four main reasons.

1) The weather is usually dangerously hot. I almost heat stroke every year just running a single 4.5 mile leg.

2) A 1/3^rd to half of your team members (6 to a team), don't take it seriously, and thus quit the week of the race, or just don't even try to run fast.

3) Because of #2, you have no idea when you're going to get the hand-off. Sometimes you wait 1 ½ to 2 hours in the hot sun just to start running.

4) The course is only closed to one lane of traffic, so you have to run next to a long trail of cars moving along at 5 mph, breathing in their exhaust.

So it's ridiculous that I ended up agreeing to run three of the six legs this year. I've done it before, as stated in #2 above, 1/3^rd of your team usually gets an "injury" or "urgent" personal matter the week of the race. However this year, I was running for two different teams, and de facto, a 3^rd team.

The local running store asked me to be on their team, which is competitive in their division. It's a honor to be asked, plus it eliminates complaints # 2-3 above. I agreed to run leg #4 for Fleet Feet running store. Then a client asked me to run leg #5 for them also. Since I would be standing there anyway (after finishing leg #4), I said sure. But then my daughter was asked to run leg #5 for her school. I figured I could run leg #5 for my client, then double back and catch my daughter running toward the end of leg #5 for her team. Hopefully, she would only be about halfway done and I could help her finish.

Under ideal weather conditions, and if I was in optimal shape, I can average 6:20-6:30 min/mi over 4.7 miles (length of leg #4). However I knew it would be hot and humid, and I wasn't in optimal shape, so I told my Fleet Feet buddies to expect 6:40 to 6:45 min /mi for me, or about 31.5 to 32.0 minutes for my leg.

The week of the race, rain and heavy cloud cover was forecasted, great!!!! That would help with the heat. However, the day before the race, the forecast was changed to only 20% chance of rain, and light clouds.

The first leg of the race began at 7:00 a.m. By 7:45, I was standing at the start of leg #4 expecting the handoff in about 45 minutes. Our team captain said to expect the handoff about 8:25-8:28 (our team was shooting for a sub 3:00 race time). Fifteen minutes later, a thunder storm came through. The wind blew strong and straight out of the East, with a light rain. Another runner lamented that the wind was going to make it tough. Twenty-three of the twenty-six mile race is North-North West from the South. But two miles of leg #4, through the naval base, go due East. By 8:30, my team hadn't arrived. The weather was having an effect.

At 8:32 I got the handoff, and took off feeling strong. Half a mile later I was headed dead into a 30 mile / hr wind, with 60 mile hour gusts. I finished my first mile in 6:37, but had to cut back. The wind was killing me; by mile two I was struggling, and breathing hard. It was like running up hill. Finally by mile 3, the course turned North and the wind became perpendicular. However by this point, I was now soaking wet and sloshing in my shoes. I had to stop, only about 10 seconds, and walk three times to catch my breath. Six other runners passed me through the base. I expected none, or maybe 1 or 2 at the most.

I finally handed off to leg five, finishing my leg in 34:50, or 7:23 min / mile. I was totally disgusted.

I found my wife and daughter huddling with 2,000 other runners next to the Port-A-Potties in the strong wind and light rain. My eight year old daughter had to stand there almost two hours before she got her handoff. I waited about 45 minutes, when my second team runner arrived. Leg #5 goes North-West and the wind was mostly at our backs. Piece of cake. I cruised along at 7:30 min /mile, without much effort. I could have pick it up, but I paced two other runners for about a mile each exhorting them to not stop (do as I say, not as I do)!

I handed off to leg #6, and headed backwards along leg #5 to catch my daughter, again directly into the wind. I had to stop and walk five times. Right at the half way point, about mile two, I caught my daughter cruising strong toward me. I turned and ran with her the rest of the way (so I did leg #5 twice-once in full, and then two halfs.) She ran a great leg, four miles in 39 minutes. Damn impressive for a 8 yr old.

When I arrived at Cole Park, the finishers area, I was too ashamed to look my fellow Fleet Feet runners in the eye, as I didn't hold up my end (30 sec / mile ) slower than expected. But then I found we had actually placed 3^rd in our masters division!

Additionally, the 2^nd place team was almost 3 minutes ahead of us, so had I run my planned time, it probably wouldn't have matter. Also, our final team time was 3:04; since I got the handoff at 8:32 (1:32 into the race), the first half of our team (legs # 1-3) had an identical split as the second half (legs # 4-6). So overall, I contributed about average to the team effort. Finally, I learned later that the wind had gusted up to 60 mph, which I ran straight into for two miles.

So overall, not bad!

Beach to bay

Team placed third in masters division.

Weekly Recap-Week 2 in Limbo

Sunday.
Off

Saturday.
Beach To Bay Marathon Relay

Friday
Off

Thursday.
Off

Wednesday.
Solid 7, good speed despite the heat.

Tuesday.
Off

Monday
Solid 7, good speed despite the heat.

Weekly Recap-Week 1 in Limbo

Sunday.
Off

Saturday.
Off

Friday
Solid 7, good speed despite the heat.

Thursday.
8.5 miles; was planning to do 15 and felt good at 7 notwithstanding the heat. By 8.5, had a hardtime breathing and called it quites.

Wednesday.

Tuesday.
Seven-Normal Pace

Monday
Off

Seattle Off

Work schedule too hectic, not able to train enough to make a honest effort. Canceling Seattle run.

In limbo until late July, when I begin a 12 week cycle for Chicago.

Weekly Summary-9 Weeks to Seattle

Sunday.
Seven nice and slow.

Saturday.
Off

Friday
Off

Thursday.
Off

Wednesday.
Seven nice and slow.

Tuesday.
Off

Monday
Off

Weekly Summary-10 Weeks to Seattle

Sunday.
Hit the pavement for 10. Longest road run, not related to a race, that I've done in over a year.

It's beyond me how these guys do 40, 50, + road miles a week. It beats the hell out of your body.

Saturday.
Off-not really but swamped with work.

Friday
Off-not really but swamped with work.

Thursday.
Off-not really but swamped with work.

Wednesday.
Waked / ran 3 during lunch, did some light weights. Ran 11 at night.

Tuesday.
Off

Monday
17 miles, pulled back 25 secs / mile. First 10 easy, last 7 tough. Losing weight, but still feeling extra 8-10 that I'm carrying.

Weekly Summary-11 Weeks to Seattle

Put in a decent 50 this week. Weight starting to drop some, but still 8 lbs over optimal. Three and half weeks to Beach To Bay, will drop another 5 even if I have to starve myself.

Sunday.
Wanted to do 5 to burn calories. Long day and couldn't hit it until at least 10. Had a Jack and soda instead and called it a week.

Saturday.
4 in AM. 10 at night, slow. 93% humidity, power felt good but still no fun to run in those conditions.

Friday
Walked 3 after work; did light weights.

Thursday.
Easy 7, held back 15 sec / mile.

Wednesday.
16 miles, pulled pace back 15 secs / mile, still hot.

Tuesday.
Light weights and core work during lunch. Walked a couple.

Jogged a couple at night.

Monday
Walk jogged 4 during lunch. Easy 8 at night.

Self-Flagellation

I've often said that I can't run in the heat and humidity.  It is more accurate to say that I can't run fast. 

 

If I tried to run 7:00 min / miles in 80 degrees / 90% humidity, I'd be wiped out on the ground after 8 miles.  If I pulled back to 7:30, I could do 15-18.  At 8:00, full marathon no problem.  But racing is one thing, training is another.

 

Last year I had to pull back all my summer training by 15 sec / mile just to log my scheduled distance.  I did it, but was miserable still.  Yet in early October when I ran the Harbor Half marathon, I posted a solid 1:32, and that was going over the 130 foot harbor bridge not once, but twice.

 

The point, ".. when you're telling these little stories? Here's a good idea - have a POINT. It makes it SO much more interesting for the listener," is that I can probably slow down my summer training by 30 secs / mile, make it much less torturous, and yet still probably not effect my overall marathon time by more than 2-3 minutes.

 

No brainier.

Discovering my feminine side

A few runners espouse the benefits of a strong core (midsection) in marathoning. I've also read about it quite a bit. In the past, I've tried some of the recommended routines (crushes, back arches, side twists). I found them beneficial, but simply I lack the self-discipline to do them consistently. So I was enthusiastic to see that my local gym offered a 25 minute "core" class every other day.

The class gathered, literally 10 women and me. The instructor welcomed us, "Morning ladies," then a slight pause, "..and guy. We usually get one token guy." She then instructed us to grab our balls. Being mostly women, I assumed her meaning was different than the typical man's instinctive interpretation. One by one, the ladies approached the nearby closet and retrieved a large soft pink bouncy ball. Had I been anywhere near the exit, I would have inconspicuously moon-walked backwards and out the door. But I was cornered; accordingly, I tried to traverse across the "studio" floor as manly as possible. For a brief moment it occurred to me to place my index-finger across my nose, and blow out a wad of snot as definitive proof that I wasn't gay!

It was embarrassing enough, but I just prayed that one of the weight-lifting type of fellows wouldn't walk by and notice; certainly I would be later ostracized from the locker room acknowledgments like, "What's up" and "Hey." The insecurity was one thing, but now I was sure that it would be a complete waste of time.

I assumed that the class would be hundreds of hardcore crunches and hanging leg curls. I mean, how much core workout can you get from a bouncy ball? Turns out quite a bit. After 15 minutes I was continually glancing at the clock, "When is this going to end?" Not only did the individual exercises produce the "burn", but the wide variety really hit all aspects of the core: upper abs, lower abs, obliques, lower back.

So, I guess that I will sacrifice my tough guy he-man persona if it helps me get closer to a sub 3:00 marathon.

Weekly Summary-12 Weeks to Seattle

Sunday.
13 miler. Pulled back 12 secs / mile to handle heat. Humidity sucks.

Saturday.
Ran 5k with Juliet in the morning.

Friday
Walked three during lunch, with some light weight work. Easy 6 at night.

Thursday.
Thought about 13, 3 miler was enough. Inflamation in back and right hip.

Wednesday.
70 degrees with 90% humidity. 9 miler felt like 20.

Tuesday.
8 miles at easy pace. Walked a couple more.

Monday
Walked four during lunch, with light weight lifting.

Weekly Summary-Recovery Week 4

Sunday.
Good 12, but man I can feel the extra weight; much harder on body.

Saturday.
Ran 5k with girls in AM.

Friday
Walked four durning lunch and did some light weights.

At night, 70 degress, 94% humidity. Did 5 miles at normal pace and sweated through my shorts.

Thursday.
4 during lunch, six at night. Walked couple more to burn calories.

Wednesday.
Off

Tuesday.
8 with 2 X 1,000 meter moderate hills.

Monday
Off-out if town.

Weekly Summary-Recovery Week 3

Sunday.
Off

Saturday.
Off

Friday
12 miles, added some extra speed last 2.5 miles to break it up.

Thursday.
4 miles durning lunch.

Wednesday.
4 miles during lunch.
20 miles on bike at night.

Tuesday.
Off

Monday
5 durning lunch with 5 X 200 meter strides. Walk run 3 at night to burn calories.

Motivation

The local running store just asked me to be on their sponsored
Master's Beach To Bay Team. Can't screw around now, I'll have to get
into primo shape in next seven weeks as these guys are fast.

Nothing over 12 miles, but lots of LT / VOmax workouts. Will have to
lose at least 10 lbs.

Weekly Summary-Recovery Week 2

Sunday.
5 with extra speed and bump on incline.

Saturday.
7 in afternoon with extra speed. Jogged / walked 2 in evening with girls. 4 at night with 4 X 400 moderate hills.

Friday
Off

Thursday.
5, accelerated all the way through. Last lap just bout VOmax pace.

Wednesday.
Off

Tuesday.
5 with extra speed and extra bump on incline.

Monday
Off

Stopped Downward Slide

Ate junk food last week, but half as much as I had been consuming.  Also put in a decent 21 miles, with lots of hills.  Net effect, last week was first in about eight in which I did not gain weight.

I'll be bogged down in tax work until first week of May, but should be able to still get in 35-45 miles a week.  Will try to get in high quality runs, with lots of hill work.

Post marathon is my favorite time to run.  With no set schedule, it's a free run feeling.   There's no pressure to run a certain pace or distance.  Also, there are no restraints to hold back when you're feeling good out of concern for LT or LR later in the week.

Hope to drop 5 pound by Mid-May when I'll ramp up training before going to Australia.

 

Weekly Summary-Recover Week 1

Sunday.
Seven with 4 x 1,000 moderate hills, and a slight incline bump (2.5) during the flats.

Saturday.
Off

Friday
Seven

Thursday.
Off

Wednesday.
Off

Tuesday.
4 with 3 at slight incline. Walked a couple more.

Monday
3 miler, walked another 2. Have knot in lower back. Cold front comes in Wednesday, will increase to mileage.

New Orleans Post Race-Week 1

Took entire week off. Did run 5k with girls on Saturday.

New Orleans Quick Results

3:23:54. 238 out of 3,509.

As I predicted. With 10 extra pounds and not a single trainning week over 50 miles, I knew staying strong past 20 would be difficult.

It was, fell apart at 19.5. Still, not bad for not training much.

Race Week-New Orleans

Sunday.

Saturday.

Friday

Thursday.
7 miler.

Wednesday.
Off

Tuesday.
Off

Monday
Standard 13. Conditioning good, but really feel the extra weight. Concerned it might be a problem past 20 on race day.

Weekly Recap-2 weeks to New Orleans

Sunday.
Had 13 scheduled. But with cold front coming in the morning, I defered it 12 hours; run it for lunch tomorrow.

Saturday.
Standard 6

Friday
Standard 7

Thursday.
Standard 8

Wednesday.
Standard 6

Tuesday.
Standard 8

Monday
Off

Weekly Recap-3 weeks to New Orleans

Sunday.
Bad bad bad. Had 20 scheduled, crap out at 10. Humidity terrible. Legs heavy and tight. Started to have soreness in right hip.

Not good. Overweight and crapout last long run before ending cycle. Well. Keep going.

Saturday.
Had 8 miler GA run scheduled, ran 2 and went to bed.

Friday
7 miler GA run

Thursday.
Off

Wednesday.
15 with 4 X 2,000 meter slight inclines

Tuesday.
10 normal pace. Wanted to go to 12, but too bored. Without hills or speed, it's hard to trot along for 100 minutes.

Monday
Thought about 6-8, but I've only run core workouts this cycle. Why start getting serious now. Went to bed.

Weekly Recap-4 weeks to New Orleans

Only 43 miles this week, but all high quality.

Sunday.
10 with 4 X 2,000 meter slight inclines.

Saturday.
Nada.

Friday
12 with 8 at LT.

Thursday.
Wanted to get in 8-10. But work'in long long long days. Went to bed instead.

Wednesday.
Hard 18 at normal pace, but with 4 x 2,000 meter slight inclines to keep me honest. Aerobically, felt good. Legs heavy at end with inclines and extra weight I'm carrying.

Tuesday.
Over weight, over worked, over stressed, under motivated, hoping for feb. hurricane in New Orleans.

Should have run 10-12, went to bed instead.

Monday
only 3.5, stomach cramps.

Weekly Recap-5 weeks to New Orleans

Sunday.
16 normal pace; added 2 X 1600 slight incline and 3 X 800 moderate climbs.

Saturday.
Off-not really, but swamped with work.

Friday
Off-not really, but swamped with work.

Thursday.
Off-not really, but swamped with work.

Wednesday.
8 with 4 X 800 moderate hills.

Tuesday.
Solid 12 at normal pace.

Monday
Again busy with client stuff, will get some miles in tomorrow.

Recover Week #1-Post Phoenix

Sunday.
Wanted to do 8, but had client deadline. Normally, I wiuld push back client, but being recovery week, I skipped run.

Saturday.
Off-For sure will add five pounds this week from junk eating.

Friday
Jogged easy six. Not bad. Not sore but stiff and tight.

Thursday.
Off-Eating poorly.

Wednesday.
Walked five.

Tuesday.
Off, still sore in quads; calves alright

Monday
Off-After months of abstinence, eating everyting in sight.

Marathon #12-Phoenix 2010

Phoenix, Arizona
January 17th, 2010


"And he said, 'Come.' Peter went down from the boat, and walked upon the water. But when he saw the wind, he was afraid; and began to sink...He told Peter, 'O thou of little faith, wherefore does thou doubt?' "


After three previous failed attempts to run a sub 3:10, it was time to concede. A year and a half of training religiously had passed, and I only had bettered my PR by five minutes. In fact, my last two consecutive marathons were both 3:13. I just couldn't hold on the last 3-4 miles and cross over.

As the fall running season approached, I reluctantly abandoned my sub 3:10 goal and began training to go sub 3:00. Crazy? That's one way to look at it.
Kierkegaard wrote true faith is not belief in the improbable; even one in a million has a basis in logical possibility. True faith was, "Belief in the absurd." With true faith, I started an 18 week cycle in September to go sub 3:00 in January.
More than anything, I needed a change. After running the exact same routine for five consecutive cycles, it was time for something new.

During the first six weeks I focused on weight, trying to get as light as possible. Already down to 185, I frequently received unsolicited comments like, "Geeze Dave!? That's really not a 'good look' for you." But for 3:00, I knew I was at least 10 pounds too heavy.
In addition to running, I added extra 4-6 mile walks every day. By October, I was down to 177. The reduced poundage would help on race day, but the real benefit was increased training.

At the peak of my previous routines, I ran 65-70 miles a week. That's all my body could handle before aches and pains developed. Now eight lbs lighter, I increased to 85 miles / week with no extra stress. In fact, as the weather turned colder, I was comfortably running daily doubles of 5-6 during lunch, followed by another 12-15 at night.
All my core long runs (18+), were a breeze. The extra running miles combined with the extra walks to further drop my weight down to 174.

Everything was coming together; I was ready for the last piece, a baseline. To date, my best half Marathon was a 1:32:40. To see myself running a sub 3:00, I needed to be tested.
Actually, there were two options. Run a 1:30 half at a nice and comfortable stride, or go all out and do a 1:25-1:26 half, to which a 1:30 would be a comparative trot. I chose the latter.

With four remaining weeks until race day, I entered the 22nd Annual CC American Bank half marathon. The weather was cold, the course flat and familiar. I pivoted at the turn around point on a 1:28 pace; I pushed to finish in 1:29:48. A solid PR. I was in my best conditioning, and very disappointed. Sub 3:10 shape, Yes; Sub 3:00, No.
Fellow runners tried to keep my inspiration up, "You didn't taper." "There was no pace leader." It was no use; my "faith" began to fail.

I succumbed to temptation, and began living a life of sin. It began with venial peccadillos, an office Christmas cookie here or there. By New Years, I was lost. I regained four of the 10 pounds that I labored so hard to lose. True, I was still lighter than ever, but too wide for that "...narrow path that few will choose."

And there I stood race morning with two choices. Go for sub 3:10 again, which I had an excellent chance, or hold to my 3:00 convictions. I queued up next to the 3:00 pacer; the gun fired and we were off.

At the 5k mark, shoulder to shoulder with the pacer. However my breathing was way off, and sweating. I shouldn't have worried. It usually takes 5-8 miles to find a rhythm. But I had so little faith, I "...began to sink."

At 10k, 30 seconds in back of the pacer; 3:00 was out. At mile 8 my quads were a little tight, very disconcerting. The course was flat, and normally my legs don't get heavy until mile 20 or so. But again, already doubtful, I was convinced that I had pushed too hard.

I hit the halfway mark in 1:31:40, a 3:04 pace. Aerobically feeling good, but mentally just waiting to implode. At mile 14 my quads started to burn, and I pulled up. Time to do my penance, 12 long and excruciating miles. Painfully jog a quarter of a mile, walk ten yards. Another quarter, 10 yards. Mile by Mile. At 20, my thighs felt like nails were hammered in them.

I limped across the finish in 3:35:44, placing 809 out of 5,691.

Even had the weather been perfect, it wasn't, I didn't have sub 3:00 in me this day. However with any faith at all, I should have made it to mile 18-20 with the sub 3:00 group. Without a doubt, I could have PRed. But, I still believe it was important to try. Having "seen the light", I am more inspired than ever to keep at it.

Phoenix '10- Quick Results

I went out with the fastest group, 3:00. Dead on at 5k, 20 secs behind at 10k, but still on pace. 1:40 behind at half, on 3:04 pace.

Paid for it, cramped at 14. Quads felt like nails were harmered in them.

Long and painful 12 miles to finish. Stayed with it for a respectable 3:35:48.

Not my day, but still great to run.

No consolation needed. No regrets, no disappointments. That's how I run. Feel great.

Phoenix 2010-Race week

Friday
No running Thursday-Saturday.

Eveything pretty good. Could be 3-4 lbs lighter, but still a good 5 lbs lighter than ever before

Weather doesn't look too great. South wind and a little warm.

But given my training and conditioning, should PR.

Wednesday.
8 with 2 at marathon pace.

Tuesday.
6 during lunch with 5 X 200 strides.

Four at night, walked a couple more.

Weight still pretty good, within 2-3 lbs of perfect. Well, four at most.

Trying not to put on 2-3 more this week as running just a little and will start carbbing Thursday. But having hard time cutting food in take. Just on more day to go.

Monday
5 miler-tried to cut carbs. Was dying; ate two bowls of cereal and 5 pieces of toast.

Weekly Recap-2 weeks to Phoenix

Sunday
13

Saturday
8

Friday
Seven after work.

Another 5 at night with 5 x 200 strides.

Walked another 3.
Thursday
Nine.

Wednesday
Off

Tuesday
Nine with 3 x 1,600 VOmax. Walked another 6 to burn calories.

Monday
Six nice and easy. Walked another 5 to burn calories.

Weekly Recap-3 weeks to Phoenix

Sunday
17 LR

Saturday
Walk / jog five

Friday
7 with 6 starting at LT pace, and then accelerating a tad each mile.

Thursday
3 during lunch-actually too bored to go to six. Not a LR, LT, or VOmax. Just couldn't bring myself to simply shuffle along for 50 minutes.

Wednesday
4 after work.

9 with 5 X 600 VOmax.

Walked another two.

Tuesday
6 during lunch with 5 X 200 meter strides.

Solid 12, accelerated all the way through.

Walked another four to burn off calories.
Monday
Walked ran 7. Low carbs made it hard to run.