2013 Middle Half Marathon 1:45 Pacer report

The weeks before the Middle Half I debated on what I was going to do on race morning. I hadn’t registered for the race. Most of the guys I run with were registered, and the two brothers that I was most competitive with were registered as well.

Brother number one was hindered by orders from his doctor on the pace he could run. Brother number two was capable of running better than my half marathon PR pace. I needed to run 18 miles because I’m in marathon training mode. What to do? Didn’t want to go out to fast with brother number two. Didn’t want to pull brother number one out past the pace he was supposed to run. I always go out to fast in my races and fade in the final miles. Didn't want to stand by and spectate.

Actually had that thought process in my mind finishing up my run on a Saturday before the race. Saw Miles running on the greenway and turned around and discussed the possibilities of being a pacer for the Middle Half. Boom problem solved. I got in the race and hopefully helped some folks reach their goals.

This was my third time to pace a half marathon at this pace. I was more worried this time about the first mile. My ankle and feet are really cranky/stiff and slow to loosen up. I practiced pace all week, but always took at least a mile at around 9:00/10:00 pace to get going. I ran the course the week before as part of a 18 miler and the last few miles didn't go as wanted. Really didn't think a mile or so of warmup was a good idea. It'd be awful ugly for the pacer to crash in the last couple of miles.

Should have known race day magic would make all of that go away. Standing in the corral before the start I was really nervous. Had the GPS watch and a timex watch, just in case. Carried a gel in case I needed it in the final miles. I printed out a band with the locations of water stops. The pace sign wasn't a concern, it's actually lighter than the water I usually carry on long runs.

I'm not much of a cheer leader kind of guy. I explained my job was to keep everyone from going out to fast. Try and think of the race in three sections. The first four miles up to Oakland Mansion should feel really easy. Holding back the pace. The next four miles would be more work to stay on pace up until mile eight. About the point where we would make the left turn on to Rutherford Boulevard. Mile eight is where you see where you where, evaluate start a push to maintain or surge. Mile 9 you get to see who is ahead of you and try to reel them in.

Splits.
1 7:58
2 7:57
3 7:59
4 7:58
5 8:01
6 7:57
7 8:00
8 8:00
9 7:57
10 7:57
11 8:01
12 8:01
13 7:58

Saw my wife and son number one on the rail coming down the track to the finish. She had to shout or I wouldn't have seen them. Clock said 1:45:08 when I went under it. Official chip time 1:45:04.

My wife made the comment about where all of the people I was pacing. I don't know. Big group all of the way up through mile 8. I remember looking back a couple of times and thinking that I was like a roadblock with the big group that was behind me. But, typically in the half marathon mile 8 is where everyone starts stringing out. Everyone gets really quiet the rest of the way home as well. Some pushed ahead and went quicker, some must have started dropping off. Did have several people thank me afterwards for helping them set their goals. That makes it all worthwhile. Great day for a race. The Tate family continues to put on a premier race year over year.

less than 4 weeks

Yikes, the Monkey Marathon is going to kick my ass this year. My time at the Middle Half equates to about a 3:24 with the old, double your half time, plus 10 minutes. McMillan says 3:25. I'm thinking 3:30 if everything goes to plan. That's 8:00 miles, about where I'm at on the 18 milers this cycle. Gave up on trying to run 20 milers, it just wasn't happening. No use trying to squeeze in a couple now.

Seems like I'm about 4-8 weeks out from where I should be fitness wise in this buildup. But, starting from scratch, it is what it is. I've been back out to Saddle Drive two times to do some hill repeats. Seems like that's helping with the strength on the hills. Still don't have any turnover. I skipped the track workout the guys had this morning. Sure don't want to risk getting hurt trying to keep up with them.

Be interesting to see if I can get any kind of turbo effect from the cooler weather forecast for this weekend. The low is going to be in the upper 30's with a north wind. Marathon weather. I haven't had a successful fast finish long run yet. Last weekend's 18 miler was a slog after running the middle miles at 8:00 pace.

Guest appearance

Yesterday's workout was a fail, initially. Set up the workout for 10 x 2 minutes with one minute recoveries. Did a 2 mile or so warmup and hit the lap button for the workout to start. I count down the seconds so I know about when the recovery piece should start, but it didn't. Kept going forever, or so it seemed, (2:57) I was running up a hill. Damn Garmin never beeped. Stopped and reprogrammed the workout that I did last week, 10 x 25 seconds with one minute recoveries. Think I must have picked the 3 x 2 mile workout. Damn, oh well still got a little bit of a workout.

Today I got back up at 0 dark thirty to meet the herd at Pittard. Couple of the guys had a serious half marathon workout and the others were going to hang on at their own paces. My plan was just to warmup with the guys, hadn't seen them in awhile. But, when the time came to go on, I went with them, just for grins. I'd already done my workout yesterday. Ended up running one mile at about my old marathon pace, 7:02. That was surprising and the heart rate was actually within a beat or two of those efforts as well. Sure couldn't pull off 26 miles worth of that, now. But, it was encouraging to see that I haven't completely lost what little speed I use to have. Even did four tenths of a mile worth of their 1,000 meter repeat. Still lots of work to keep up with these guys.


Athlinks shows that I've run 12 half marathons. My PR is a 1:27 at Tom King. I'd really like to run a 1:25-26. That's about the shape I'd need to be in for a sub 3:00 marathon. My last race at the Middle Half was at a pace to run 1:30 (42:46 at the halfway point), but I failed miserably with a 1:33:51. I've only run the Middle Half one other time and that was the first year. This years race is on October 13th. Five more weeks to build strength. Won't have enough speed to make another crack at 1:25, but sure as hell would like to break 1:30. Goal race is still the Flying Monkey Marathon on November 18th. The half marathon will just be a fun race.

So it begins

I'll call this mornings workout an AT run. It's based off the McMillan plan where the first phase has some up tempo runs that are run at half marathon pace. Not having run a half marathon in some time, I based it on my heart rate for the last time I ran these workouts, 160 bpm. Pulled a distance of 2 miles out of thin air, mostly because it was a third of the total distance I planned on running. Seems like the first workout of this plan is 20 minutes. Close enough for starting out.

Thought it was cooler this morning when I started. The 68 degrees according to the thermometer on the deck felt cooler. At least until I started to crank up the pace to get to 160 bpm, then it felt really warm and muggy. The first mile came in at 7:28. I had the Garmin set so all I was looking at was heart rate. Felt like stopping, but continued on until it beeped to let me know the second fast mile was done. Heart rate rose to 164 for that one and the pace had slowed to 7:40. Yikes, lots of work to be done. Probably would have been discouraged seeing those paces as they were being run.

I've been at this place before. Patience is the key. The paces will drop. Just can't get to gungho and try to accelerate the program. That would just lead to injury. Probably best to wait another week or two before I try and run with the herd. Still trying to get in some bike rides, but missed some because of all of the rain.

Reminded again this morning why I don't like riding my bike on the shoulder of the road on Thompson Lane. Someone dropped a box of nails for a nail gun, over a hundred nails. I've flatted twice in the last month, need to buy some new tires and tubes.

Scored a comp entry for the Murfreesboro Half Marathon. (Thanks to BQ1 and SS) I really like this race. I've run it twice, never to my potential. It's going to be the A race this fall. It's just about the ideal size at around 2,500. It's a fast course and its the hometown race. The Tate's have done a bang up job since the start. Really hate last years race was marred by the police blocking the wrong turn.Plenty of time to get into shape.

Registered for the lottery for the Harpeth Hills Flying Monkey Marathon on day one. Last year it sold out in 4 hours. That's quicker than Boston. Glad Trent has decided to keep it small. The weighted lottery is really the only fair thing to allow those who have run it before and the newbies to have a shot at running. Awesome that he also considers military service as part of the weighting. Can't give those folks enough credit. I'd still really like to run 3:30.

what to do

One of the bad dreams that keep race directors awake happened to the Middle Half on Saturday. Never mind that this was the 5th year for this race. Awesome technical long sleeve shirt to those runners who have run all 5 years. How many races do that? This race has been a first class event from the very first year. Somehow, a interesection was blocked wrong. Most of the field ran an extra half mile.

The local running forum board started the "discussion" within hours of the finish. This the take I find spot on:

Edward. "Yes, the course was long due to an error in parking a police car. Life happens. Yes, I am certain that the race director is beside herself. 2,250 racers really wanted a certified course to actually be followed by those to whom they rely on being directed. We can anticipate a better-followed directive next year. Any runner who has raced more than once understands that "things" happen. Runners deal with those things. Clearly, paying for an accurate course is part of the entry fee, especially at a much-anticipated event like the Middle Half. So, is running through the 'Boro with police support, water support, crowd support (especially the little ones who did not grow tired of being high and low-fived).

Merely a suggestion: consider that we now have a new PR for 13.6 miles run on a beautiful October morning, amidst a multitude of happy campers.
Or, you could be miserable like me and blame the extra length on why I couldn't stay with, catch up to, or even see, runners who had a much better day dealing with the extra length than I did. Not that I am bitter. As my father would have said, quit your bitching, tie your shoes, go run and just get over it. Oh, and wear this year's shirt, because NO ONE is going to miss seeing you in that. lol 364 days to go to Middle Half #6 (leap year, don't ya know)"

Most runners eventually think along similar lines. I did see some runners visibly upset when they finished. I was wondering the same thing for the first few runners coming in a few minutes later than I expected. Hopefully most will be glad for great weather and accept the time for the unique distance.

About the only thing they can do at this point is damage control. They've acknowledged the error on the website. It would be nice to have a new column on the final result to give an "equivilant" half marathon time. That's the math most of the runners are doing in their head. Non-runners don't get that part.

In hindsight, I don't really see how it could have come out differently. A race of this size has the course being the responsibililty of the local police. Even though the lead vehicle,a police car, may have wondered why they weren't following the course. They wouldn't have questioned it because it was a closed course. What are they going to do? Stop the race and question the officer blocking that intersection? Hey dude/dudette you should be blocking east/west traffic not north/south.

I could see where the course should be patrolled before the start to make sure everyone is in place and appriopriate intersections are blocked. Then again, lots of the cross roads don't get blocked until right before the start.

Music City Half Marathon

Picture from this thread on the Nashville Striders board.

Ended up going to the Music City Half Marathon on Sunday morning. The W brothers drove, picking up Dr P and me on the way out of Murfreesboro. BQ1's hip was still bothering him. so I used his bib and he spectated. Big crowd at around 500 or so. Parking was a breeze, the R lot with the finish line was within 100 meters of everything. Plenty of parking, plenty of porta potties and beer.

Beer was the deciding factor for this race from the beginning. I was really on the fence about the race because I just wanted a long run, and didn't want to race. The W brothers, though have an eye for the local races that have beer. Not that many in middle Tennessee. The Zoo run 5k, Octoberfest 5k, The Flying Monkey Marathon and this race are the only one's I can name. Sure, other races may have beer, but it's domestic swill, not local micro brews. Great to finish a race and enjoy a Yazoo, Blackstone or fine German beer, instead of some watered down American attempt at beer.

I did a easy 4 mile run before the start, trying to time it within about 10 minutes. Plan was for 18-20 miles easy. Lined up towards the back, so I wouldn't be tempted to try and run fast. Still, the first mile was under 8:00 and I was holding back. Took almost 2 miles to get everyone scattered out pace wise. I settled into a pace of about 7:50 and planned to hold that till the end.

Seems like the half marathon crowd is different, or maybe it was just me. No one really seemed to be racing. It was all fun in the sun, lets have a good time. I was ok with that, that was my plan. Just struck me as odd that most people didn't seem to be racing. At least that was my thoughts until we hit mile 5. Then I was thinking the leaders should be coming back our way. That thought made me pick up the pace.

Seemed like I was holding back until I saw the leader. He was all by himself. 2nd place wasn't even close behind. Dr P was 5th. All of this got me down to a 7:10 pace and I forced myself to slow down. Only slowed to 7:40 or so. Once I got close to a runner I'd reel them in and then back the pace back down again. I still needed to got 20 miles and didn't want to fade in the end. Plus, I didn't want to take any gel or gu. I carried some just in case, but didn't plan on using them.

I continued passing runners around the lollipop section of the course at mile 6. It was really tough to keep from racing once the course doubled back on itself. Ended up just making a game of passing runners and trying not to go to hard. Last 4 miles were 6:58, 6:47, 6:42, and 6:43. Nice way to do a long run and the beer and sunshine at the end made it all worthwhile.

20 miles isn't enough of a base

Reality check workout this morning. Met BQ1 and the preacher for a 2 x 2 mile run at 10k pace. Tough workout, but should be doable for someone in training for a 5k. This was the second week of BQ1's buildup for his next 5k. I'm just hanging around trying to do the workouts. Last week I was able to hang on for 90% of the speed workouts. This morning, I couldn't even hang on to 10k pace from the start. It was a struggle to run a single mile at half marathon pace. Holy smokes, the endurance sure does disappear quickly.

This really shouldn't come as a surprise. I've only averaged 20 miles per week in two of the previous three weeks, and 34 miles this past week. I conned myself into believing that riding the bike a couple times a week would make up for the low mileage. It did to an extent. I'm stronger on the hills, but the endurance and turn over is back to almost zero. Pretty evident that low mileage with some cross training doesn't work for me.

No way I could use the FIRST program to run a 5k PR. That's the running program that has you run 3 times a week and cross train on the other days. (30 minute 5k'ers ?, that's not exactly racing) ((turn off snob mode, I'm old and slow to)) I've looked at it in the past and decided it was to intense to attempt alone. The stats look great, "went from a 4:00 marathon to a 3:30". Big freakin' deal. But, I guess it really boils down to the individual. Some runners don't need a lot of miles to run close to their potential. Or the bigger miles really increase the likelihood of getting injured.

I think Jeff's got the right idea. Run relaxed at a fast pace. That's exactly the feeling I've had in races that I've run well. It takes work to get to that point and several different workouts seem to get me to that place. The minute on/off workout seems to get the legs ready for the quicker turnover. Don't seem to have any of that right now. Can't seem to get to 5k pace. Longer runs at half marathon pace seem to be the staple. But, the biggest thing missing right now is the long run. I need to get back up to about a 12-13 mile long run, at a minimum.

Cedars Frostbite Half Marathon

Think they added a couple of hills in the last 2 weeks. The hills just seem to keep coming. Especially in the last 3 miles. Wondered why I couldn't get my legs to turn over. (a description of the course "mostly flat with a couple of hills", yeah right)

I arrived at Cedars of Lebanon a little earlier than my planned 9:30 am. So, I decided to ride the course backwards from mile 10 to the start to see how much snow was still on the road. The snow was on the road in sections and slippery, but it could be avoided for the most part. I can't blame my slow time on the snow, the hills yes, but not the snow.

Got in 5 miles of warmup, so I could treat this as a long run and practice marathon pace. I only managed to hit marathon pace on about 3 or 4 miles. Hills made it tough, but I expected as much. Knew I'd be slower on the uphills and get it back on the downs. Overall I'm pleased with the 1:31:40, would have liked to have run 1:30 but the last few miles were tough. Still, considering I just ran this as a marathon pace effort, I'm happy. Didn't really have much race left in me, so really surprised by the 5:50 pace for the line. No way I could have kept that going for a mile, but surprised I had that much left even for a tenth of a mile. Still, got smoked at the line by at least 2 runners.

The fast master ran faster than his marathon pace, but didn't get sucked into racing. That's some discipline. He's looking really strong and should crush the marathon in 3 weeks. Saw lots of familiar faces, but didn't really hang around at the finish. I had to get back to the house for birthday cake. Surprised when I got a call from the FM, that I'd gotten 3rd place in our age group. Don't know where that came from, thought I'd ended up 4th.

Middle Half Race Report

I've been thinking about this race all week. Baiting BQ1's faster brother and talking smack about not racing. But, it is going to be a race. Knowing that I'm not in shape to run a PR for the distance, but right on the edge to be able to think about placing in my age group. A month ago I would have only thought a 1:35 or so would be doable. This week I've been talking myself into thinking a 1:30 is possible. Especially if I'm ever going to run a sub 3:00 marathon. A 1:25 half marathon should be my PR, yet I'm stuck at 1:27. I've run that time in at least 3 attempts, but in the last 2 it was always in a marathon training cycle and with no taper. This week I'm doing a teeny taper. Nothing as drastic as a marathon taper.

BQ1 and I have been joking about how long we will be able to hold pace before we blow up. His main goal is to keep his brother from going out to fast and keeping him under control to run at least a 1:30 Crazy thing, this pace is my goal marathon pace in the coming marathon training cycle. Still a couple of weeks away from the start of that cycle. That's thing that keeps sticking in my mind. This pace should be doable, question is for how long. Can we really keep it going for 13.1 miles or will we blow up at 8 miles? It'll be fun lining up with at least 4-5 of us that are all in pretty similar shape and racing against each other. It'll be only the second time I've raced head to head against any of these guys.

Couldn't ask for better weather for racing, clear blue sky, no wind and temperatures in the 40's to start and only low 50's by the time we finished. The fast Wich was able to PR, huge and not get pulled out to fast by me. His splits were a perfect negative split. I settled down after the first mile and ran according to plan, right around 6:50 pace. Few little surges when someone would yell my name or the crowd got me pumped. Blow up came a whole lot earlier than expected. Both me and BQ1 separated from the fast Wich, and then I couldn't even stay with BQ1. I struggled home slowing mile after mile. I slowed enough that I got passed by 5 people, but still was able to pass 3 runners who blew up worst than me. Personal worst for me 1:33.

It was fun to watch the race unfold for all of use trying to run 1:30. I never could catch the first pack, but the fast Wich caught at least 2 of them. After we left Oakland's mansion going up main to the square I was in the second pack of only about six. All of these guys, plus the pack ahead of us were able to go 1:30 or quicker. BQ1 barely missed the 1:30 mark.

Post race was celebrated with some Beck's Octoberfest and BBC Dark Star Porter. Found a shady spot to enjoy the beer and wait for the results. Only one of our group placed in any of the age group awards and his was a time was about like mine, 6 or more minutes slower than last year. Nice to have a race like this in our hometown.

5 weeks out from the Tom King half marathon and 5k

Worked the Predators 5k on saturday for my last tokens to run in the Tom King race. Big turnout for the race with 1,600 preregistered. Sure don't see how anyone can run that quick with the wind and cold. It was around 34 degrees at the start, which wasn't bad. I was actually to warm at times, because I'd dressed for the wind. It was chilly. Can't imagine running downtown, with the wind tunnel effect, in shorts and a singlet. Brrrrrrr. The winning time was 16:07. First winter race for me at the finish line, and the number of puking runners just seems to stand out. Hot day, I could see. Always cool to see everyone coming across the line.

Training this week was ok. Only did one quality workout, seven miles at steady state. One more this week for eight miles and I'm switching to shorter, faster stuff. Maybe back to the hills for some repeats to continue and build strength. Did manage to get 60 miles this week on seven days of running. That makes fourteen days in a row, running. Not trying to have a running streak, but really is the only way to get the mileage without doing doubles. Not that I'm against doubles, they're just to hard to pull off.

Did manage to drop 2 pounds with the increase in mileage. This should help come race day. Not that I've got that much to lose. Probably why it takes several weeks worth of increased miles before those pounds actually drop. In the last 4 weeks I've averaged 60 miles per week.

Sending off my registration for the race today. Can't believe its' $50 for a half marathon. Guess I'm just a little out of touch with the race fees. I only race maybe twice a year. Seems like the last couple of marathons were around $65. Best deal out there is the State Park running tour. This weekend is the Frostbite half marathon. If, I was in shape and could swing being gone all day that race is a bargain. One of these years perhaps we can get a group together and race one of them a month and trade off on driving or something. The fact that they usually start around 11 am is the deal breaker for me. One day.

8 weeks out

Not really enough time for a proper buildup for a half marathon. But, at least it gives me a target to aim at for the next several weeks. The Tom King Half marathon is March 13th. I've been able to sharpen up the speed in five weeks the last couple of years off a marathon base. This time around I'm still struggling to get back up to speed and that was only for a 5 mile race.

Still not following any schedule. Been doing BQ1's workouts with him on Tuesdays. Kind of sorta following McMillan on my second speed workout of the week and for the long run. Today I wanted 14 miles. Most of the guys showed up even though it was raining and 47 degrees. I was secretly hoping everyone would stay home and I could either slog on my own or go back home. P man and BQ1 had some Hudson plan workout that was way to intense for me. Speedy and I let them go after about a four mile warmup. We were running the Lascassas loop which has enough hills that I wasn't up for any type of speed workout in the middle.

Looking at the radar this morning before I finally made it out the door, gave me the impression the rain would slack off a hour or so into our run. That never happened, in fact at times the rain picked up and never did slow to more than a steady drizzle. Not to bad for the first 10 miles, but I was ready to be done coming back to the car at around 11 miles. BQ1 and P man were headed back out, so I turned around with them to add some more miles. Couldn't keep up with them and didn't until they'd turned around again and headed back to the car for the cooldown. Thankfully P man pulled me out for one mile out and back to the car to get my 14 miles before he headed back out to finish the rest of his long run.

Tough

Tough getting out the door this morning. Yesterday was warmer than it has been, plus most of the guys were running so that was easier than this morning. Way to easy to sleep in or get up for the run, but decide to take a day off. That's what I did on Monday. First mile this morning was cold, 12 degrees and I felt most of it in my fingers. They warmed up by the second mile and the rest of the run was pleasant. Sunshine made it the running highlight of the week.

Going to be tough to drop five pounds to get into racing weight. Stuck at 160 pounds which is about where I always end up running about 40 miles per week. Most people wouldn't even be able to tell the extra five pounds. I know my running friends look pretty skinny when they whine about being fat. Increasing my mileage to around 70 miles per week should get me around 155 pounds. No need for any special diet or fasting required. Jeez, that's one of the key reasons for running is so I can eat what I want and enjoy my beer.

Tougher thing is the comeback from being injured. Still struggling to keep up with the guys. Pretty encouraging workout on Tuesday in hindsight. It felt pretty rough when BQ1 and I were running it. Or should I say as I chased after him. But, when I looked up the times as compared to last year, the times were actually quicker this year. Huh? who'd have thought the speed is still there, just no endurance.

Tougher yet, is going to be racing BQ1 at the Tom King half marathon. Last year I ran it as a PR of 1:27 something. This year I'd like to go sub 1:27. BQ1 is halfway into his training and super strong right now. I've got a long way to go, but should be ready come race day. Personal record? Doesn't look good right now, but the body is pretty amazing in how quickly it builds and adapts.

End of the year

December already and before you know it the year is going to be over. Time to reflect on 2009 and set some goals for 2010. Don't guess I really made a list of goals for 2009, like I did in 2008. Least not that I put down in writing. Biggest achievement in 2009 was the 3:05 marathon PR at the Flying Pig Marathon. Also, set a PR in the half marathon of 1:27.

Still haven't been able to race the RC Cola Moon Pie race to my potential. One of these days I want to run a sub 3:00 marathon, that'll probably have to happen before I hit 50. It sure isn't getting any easier. Convinced that high mileage is the key to faster races. Million dollar question is how much mileage is to much or what other factors do I need to monitor to stay injury free. I had a pretty good streak of no injuries up until this fall.

So, just need to slowly build the base back up. Should be ready to start some kind of training cycle for either a fast 5k or maybe marathon for the April/May time frame. Ideally, the marathon training cycle I used for the Pig would work with some 5k type of training mixed in, if that's the direction I chose or a marathon. Decisions, decisions.



The 4th annual Dirks' Fat Ass 50k is on for January 1. As in the prior years, this is a unofficial race. No t-shirt, no entry fees, no marked course, no course monitors. Just a bunch of like minded runners out for 50k for the hardy or maybe one loop for 10 miles or 2 loops for 20 miles or whatever distance suits your fancy for the first day of the new year. I'll have water, gatorade, and some kind of warm, salty food.

12 weeks out

Little over 12 weeks to go until the Flying Pig Marathon. Training has been going well. Down week in mileage, but did do my first streak with no days off. Ended up with 19 days straight. Took yesterday off. The increased mileage is really seeming to make a difference in being able to hang with the fast guys, at least on their slow days. Real test will be the effect on marathon day.

Never did receive my Striders calendar. I didn't think my membership expired until March. Oh, well. Don't think I'll actively pursue pacing again at the Country Music Half Marathon. It's a blast doing it, but I've done it 2 years in a row. Time to let someone else have a shot if they're interested. I'd do it if no one else steps up. It's the closest I ever get to the elites and the elite treatment is really nice.

Easy 7.2 miles tomorrow in the gravel will give me 64 miles for the week. I'd like to average 64 miles or better through this training cycle. The training cycle for my Boston qualifying run at the Rocket City Marathon was a 45-55 mile per week average. The biggest difference, besides a decrease in average pace is the hydration and nutrition needed on my runs. My typical mid week run was between 4 and 8 miles. Now its closer to a 10 miler. This really seems to make a difference on how much water I need during a run and how much nutrition (IE: powergel) is needed and how often.

pulled along

Gaaawgus sunrise this morning. Didn't even peak until after we had finished running and I stretched out after this mornings run. Last week the sunrise was about 4 miles earlier into our run. Hope that means cooler weather is on the way. Today's run was all about hills. Did the Spain Hill loop, 11 miles with about 4 good hills to climb. Speedy pulled me the entire way and then decided to push 2 of the last 3 miles home. Actually felt pretty good, right about tempo pace. Average pace for the entire run was 7:20 with the average heart rate about where it was for the 8:00 pace for the CMM half marathon pacing effort. (155 bpm)

Carried my water bottle this morning, instead of wearing the usual water carrier. Last few long runs have been a bother with the water carrier. I may try the handheld water bottle for Saturdays 20 miler. Still haven't decided where to go. Somewhere with some hills. Probably be back out either at Spain Hill or the Lascassas loop. This time I'm going to start at 4:30 am, and beat some of the heat. Could always drive into Nashville and go on the Strider training run. Only downside, it kills half the day. At least by starting at 4:30 am and running local, I'm back home at a decent time.

Party at the bosses house last night. Lots of good food, beer and wine. Ate to much, but did manage the beer intake.

Little Creek Half Marathon

Brian and Dylan waiting for the runner to arrive.






Tired old Ford Galaxie



start



aid station never materialized



out and back course, turn around point

Goals

CMM is done, time for a new short term goal. Here's a laundry list of some of my running goals.

Fast marathon, fast for me being 3:10. On hold, I haven't done a marathon since Boston in 2005.



Fast 5k. Sub 19:00. I've run a 18:48.

That's the trophy, I was 3rd Male overall. But, that was several years ago, 30 degrees and a night race, with a downhill finish, and on a course I ran 2-3 times a week.

Marathon in 50 states on hold, at least until I get back to doing a marathon a year.

50 miler, probably attempt this in the fall when it's more comfortable doing 20 milers.

Re qualify for Boston. Boston rocks, I'd really like to run a decent time on that course.

Fast half marathon. Anything under 1:28 would do. I've run that time twice, once in a marathon buildup and another training solely for the half. Perhaps this fall at the Murfreesboro Half.

Immediate goal through this summer is the sub 19:00 5k. Three quality workouts a week on six days of training. A tempo or progression run of around 4-6 miles on Tuesdays. Just hope EB is healthy and we can continue those workouts. A speed session of 12+, 200's with 200 recovery at R pace. Most of these will be on the road, but maybe some on the track for a little break from the asphalt. Long run of 12-13 miles at around 7:30 pace. Longer if coach feels its needed. The other 3 runs will be recovery, with at least 2 of them on the golf course or trail to give the legs a break from the asphalt.

Run this morning was 10 miles at 7:30. Felt great, used the trick from TR and took a hand held water bottle filled with a 50/50 ratio of water and lemonade. Honeysuckle is in full bloom. Pretty flowers, great fragrance, but a nasty vine that takes over everything and the pollen gives my allergy fits. No effect this morning?

runner geek

Laying out all of my stuff so I don't forget anything. Got the coffee set to start brewing at 4:00. Should be out the door by 4:30 and arrive at the stadium around 5:30. Should get me to the start line at 6:00 at the latest.

VIP pass


Pacer flag


The Jacket

Spring marathons

Weather forecast is coming around for the Country Music Marathon on Saturday. It's going to be in the 80's all this week and then break on Saturday. Temps forecasted to be a high of 69 degrees and scattered showers. Repeat of the last couple of years. Personally I prefer temps under 50 degrees and ideally in the 40's to "race" a marathon.

I've made the mistake of trying to race a marathon when the temperatures aren't in my ideal zone. The result is usually a slower than anticipated race. I sweat to much and don't keep up with the hydration. It's even happened in a half marathon.

But, hydration and nutrition, like temperatures affect everyone differently. It's only taken me 13 years to figure out the balance of nutrition and hydration that works the best for me during the marathon. I've had some serious bonks and bouts of dehydration (the picture tells the whole story) during races and even on training runs.

The Country Music Marathon has become an event. 30,000 runners wow. Over 90% will be running the half marathon. Sure, some will be racing but the majority are just out to be running. Same here, it's my chance at the "rock star" lifestyle as a pacer. Wish the best to everyone in their race.

Final thoughts before the race. It's crowded, if you don't get up front and you are wanting to race, change corrals at the expo. The first 2-3 miles are very crowded, don't waste energy dodging and weaving trying to get on pace. If the temperatures are above where you've been training, adjust your pace from the start.

I may try for another fall marathon. Spring marathons haven't been very kind to me. Perhaps a 50 miler over the summer or early fall. This running stuff is addictive, I've been at it now for right at 20 years.

Pffft, recovery

Not by choice. Speedy ran by heart rate yesterday and must have really done a recovery run. He was raring to go this morning on the golf course. First mile was my kinda slow and then he cranked it close to my tempo pace for the rest of the first lap. He eased off on the second lap when he built up a big gap. Ended up with 8.15 miles at 8:07 average pace. Not quite half mary pace, but heart rate wise about marathon pace.

Took another 2+ hours, in addition to the hour yesterday morning to finally get the anti-virus program installed and running. First tech, yesterday morning didn't figure out I downloaded to new of a version for the old operating system I'm running. Amazing what's possible with remote access. Really frightening that even after a reboot, remote access is still available. Perhaps I really need to put up some kind of firewall.



Here's wishing all virus writers, phishers, trojan horse program writers and other computer &*(^%$# a slow painful death.