Monday, September 26, 2011

fall and allergies

Really thought the allergy thing was mainly spring and summer for me. Didn't realize how many different wild flowers bloomed in the early fall. Counted nine different wild flowers along the greenway on last Saturdays easy run. I had some chest congestion last week that must have been from allergies. Nothing to really slow me down. The sneezing fits are annoying, but they don't last. Sure isn't anything that would stop me from running. Really thought the running helped with the allergies, more than it aggravated. Nothing compared to having to race with a mask because of allergies. Sure didn't slow him down any. Galen Rupp, 10,000 meters American record holder.

Eleven weeks out from Rocket City. 72 miles total for the week after yesterdays long run. This was the first week of 70 miles this cycle. Second time this cycle I've done the long run without a gel/gu during the run. Only succeed about every hour and water. Helps that the temperatures are below 70 during these runs. Soaked in the hot tub after the long run and then put on the zensa calf sleeves for a couple of hours. That really helps to keep the calves from tightening up and recover from the workout.

Trying to decide if I should go to Nashville next weekend and run the Music City Half Marathon with the W brothers. Hate to pay for a long run and don't want to race. The schedule calls for 18 miles easy. The guys will be racing and should be in shape to crush their half PR's. The timing is about 4 weeks to early in my training cycle to race it. I'm probably ready to run half that distance at my half marathon PR pace. It's a sunday race, saturday is the Shelby Bottoms Boogie. It's a 15k and a 5k. I've done that 15k in the past. It'll be on the same course as the half marathon, the greenway in Nashville along the Cumberland river. Same course as the Tom King half marathon. Not exactly, but close enough, still the same boring greenway.

I set my half marathon PR at the Tom King half marathon. I've run 1:27 there and in Memphis. Don't really want to race another half marathon until I'm in shape to try and break 1:26. That should be in a about four more weeks. Only thing going for the Music City Half marathon is the Blackstone beer afterwards. Then again, the following weekend is the Octoberfest 5k, with Spaten beer. Last year it was Paulaner. Yummmm, beer. Not enough races in the middle Tennessee area with beer afterwards. Hate to not make it to at least one of them.

Monday, September 19, 2011

Monday, September 12, 2011

long way out

Trying to coordinate my training plan with the plan the W brothers are using. We’re all doing at least 2 speed/quality workouts per week and some type of long run on the weekend. We’re 12 weeks out from Rocket City. Last week we were able to do one speed workout together and an easy run. I attempted to do their workout on Sunday’s long run.

My plan called for 16-18 easy miles. The W brothers were going 16 miles with the last 30 minutes at a moderate/hard pace. We tried a new route, which seemed to drop continually for the first 7-8 miles. Only a couple of small rises before mile 9 and only a few more on the rest of the run. The fast guys hung back with us until about mile 8 before they picked up the pace and took off. It was nice to have a different route. I ended up just chasing in the last 5 miles and never really got to close to catching them. Overall pace for the run was about a minute slower than planned marathon pace. Still to early in my cycle to start doing fast finish long runs.

Guys were talking about some new tapering plan in a book by Inigo Mujika. I couldn't find much about it on the web. I’ll wait and get the cliff notes version after these guys are done reading the book. Seems like the volume is cut more than in traditional tapers, but the intensity level remains high. Pretty much what McMillan does in his taper. It did emphasize the importance of recovery. That’s one point that I’m really trying to make happen this cycle.

This mornings recovery run was at a 9:33 average pace. That’s about the ultra shuffle pace I use in a 50k. I start out super slow, close to a 10:00 mile and gradually speed up. This morning I never speed up. None of the guys I run with can run this slow. This is the same kind of pace I used in the last marathon cycle, except on the golf course. I’m not getting on the golf course this year, I can’t seem to run out there without tripping in a hole.

This is the 3rd week of miles in the mid 60's. Next week I'll increase my daily runs to 9 miles. I'm targetting 70-75 miles per week for the next 3 weeks. The increased miles and the streak haven't been an issue. Endurance is coming around, but the ability to hold speed it isn't there yet.

Found a cool link that summarizes a couple of the more popular marathon training prorams.

Sunday, September 4, 2011


Went out yesterday to watch the Chikin 10k here in Murfreesboro. I was excited when this race started in 2009. This year the turnout has dropped,slightly. Have to think its because of the decision to make everyone a winner. Really though, that should have increased the overall turnout. Very odd. Maybe it was the heat? Race day entry was $40. But, early registration was only $25. That's a heck of a deal for a form fitting, gender specific technical shirt. This years shirt was the best yet. The 2009 shirt was the gaudiest shirt I've ever received from a race. The only thing going for it, is that its a technical t-shirt. The 2010 shirt fit better and didn't have the crappy design.

The reason I didn't run it this year was because they didn't have age group awards. The last two years, the top two spots in each age group, won a years worth of sandwich's. This year every 25th runner across the line gets that award. Cash to the overall top 3 runners. No way, I placing in the top three. I couldn't tell if they did anything for the masters runners, but that would have been a long shot anyway.

Still can't figure out why this 10k can't get more runners. First year, about 580 runners. 2010 about 550 runners and this year the number of finishers was 493. Perhaps the warm weather kept some runners from toeing the line. (paid, but didn't race. they did have an option to get a shirt without racing) It was warm and sunny, maybe 75 degrees to start. Not ideal conditions for racing a personal best. Great weather for the spectators and the race supports Alive Hospice.

Perhaps it's the course? The start and finish are on the new greenway, pretty narrow for more than 500 runners. They did reverse the start this year and change the course slightly. Though it still has a portion of the course that is run on grass. The portion through the Stones River Battlefield is one of my favorite places to run in Murfreesboro.

Maybe its the date? It's a Saturday race, that shouldn't be a problem. But, it is on a holiday weekend. Monday is Labor day. There is another race in Nashville on Monday. It draws about 900 runners for the 10k and 900 for the 5k, at least over the last 3 years. That race has been going for several years. I ran it one time and won't be back because the lead vehicle took a wrong turn. I'm pretty sure that only leaves one other 10k in the middle Tennessee area. It's a great distance to run, but to early in my fall marathon training for any of the current races. Looking through this thread on the Nashville Striders site. It does appear that several new 10k's will be run this fall. Hmmmmmmmmmmmm...............