Really enjoying the mild summer temperatures, the rain not so much. Usually by this time of the year my yard would be scorched and only need mowing every other weekend. This summer it's out of control after a week. Does make for some great wildflowers on the long run. Everything is super green.
Sunday's long run was the second day with temps in the low 60's. Incredible for summer time in Middle Tennessee. Even the humidity was down, or maybe it was the slight breeze. Either way, great morning for a 12 mile run. BQ1 picked the route to avoid hills, no real climbs just a few rolls. Really hard to hold back the pace on the run. Did run a mile at around old marathon pace, just to catch the fast guys in the last mile home. 7:04 pace and it felt really comfortable. Think that's the pace I'll target going forward for T pace.
Runs like sunday, really make me think a sub 3:00 is still possible. Long shot, definitely but still a realistic goal. Short term goal is to attempt the Harpeth Hills Flying Monkey lottery. Still would like to run a 3:30 on that course. If that doesn't pan out, maybe another sub 3:00 attempt at Rocket City.
No track work in the week ahead. Just 2 workouts at T pace. Tuesday will be 4 x 1 mile at T pace with 3 minute recovery. Friday will be 40 minutes of adjusted T pace, the same workout I did last Friday. The pace continues to come down. Two weeks ago it was at 7:11 pace, this past week 7:06 pace. The big difference in this Jack Daniels stuff versus McMillan is the length of the workout. Jack never really seems to go past about 40 minutes of work, McMillan went up to about 1 hour and 15 minutes worth, in 10 minute increments. I"m still stuck in the past, everyone else is doing Pfitz or Hanson or the other latest marathon plan of the week. Old dog, new tricks and all.
Also need to start increasing the distance of the long runs. The past couple of weeks have been 12 milers. No need for water at that distance or gels or even a Succeed cap with the low temps. Did a couple of 14 milers in June. I needed the water and succeed in the heat. I'd like to get up to about 15 miles without the need for water or succeed, if the temperatures cooperate.
Showing posts with label marathon. Show all posts
Showing posts with label marathon. Show all posts
Monday, July 29, 2013
Tuesday, July 16, 2013
Diggin' Jack
Jack workouts are coming around. Think this is week number 5 for the track workouts from the Jack plan. This mornings workout was 200 meters with a 200 meter recovery another 200 meters with 400 meter recovery and then 800 meters with a 400 meter recovery. Repeat 4 times.
Thought my fitness had improved enough to adjust my paces, but this workout confirmed I'm still not quite ready. The steady state runs are getting easier. The factor that really still impacts the workout is the temperature and humidity. No break from it this morning. 74 degrees and very humid. Paces came in where they should. Well except for the last 800 meters, my big toe was sore in the first 100 meters. Slowed the pace and completed the repeat. Hindsight probably dumb, but no harm.
Mileage has been in the mid 50's for the last eight weeks, with only a one week dip into the 40's when I took a couple of days off. Started another streak after that break. Still not committed to any attempt for a long term streak. Because, after all running streaks are stupid and selfish.
Really need to convince someone else to do these workouts so they can decipher some of the workouts. I've changed some of the steady state/T pace/whatever workouts to simplify the day. Last week it was 3 miles worth of work right around old marathon pace, just because I'd need to have the workout written out on paper to know what to do next. Plus it was hot. Kinda hard to pull off at 0' dark thirty in the morning before the sun is up.
I have started to take a Succeed cap before the track workout if the temps are above 70 degrees. This morning I also ate a banana. That's a first, usually it's only one cup of black coffee before every run. Only exception is on long runs. Anything over 12 miles and I'll eat a pop tart before the run. Stopped taking water on the long runs. Don't plan on doing any runs over 12 miles for a month or more any way. Seems to work well to teach the body it can do without water for the shorter distances. Not quite up to the daily 10 miles, but getting close.
Can't believe its July and I haven't even been on the bike yet. Gotta give that bike rider who shall remain unnamed credit for my distaste with cycling. Love to watch the Tour de France every year. Started looking for the channel on my tv almost 2 weeks ago. I'll guess it's only on one channel on a weekend wrap up show at some odd hour when no other "real" sporting events are being televised. Sad that one loser can leave such a disgust with the sport. Guess us Americans got spoiled with the daily live coverage and the nightly recaps in high definition. Can't blame the tv exec's, cycling was never enjoyed by the masses in America. Only got to a marketable level when the media made a promising rider into the all American dream. Really that's probably what lead to his downfall. Someone whispering in his ear for one more comeback. He should have just retired.
Thought my fitness had improved enough to adjust my paces, but this workout confirmed I'm still not quite ready. The steady state runs are getting easier. The factor that really still impacts the workout is the temperature and humidity. No break from it this morning. 74 degrees and very humid. Paces came in where they should. Well except for the last 800 meters, my big toe was sore in the first 100 meters. Slowed the pace and completed the repeat. Hindsight probably dumb, but no harm.
Mileage has been in the mid 50's for the last eight weeks, with only a one week dip into the 40's when I took a couple of days off. Started another streak after that break. Still not committed to any attempt for a long term streak. Because, after all running streaks are stupid and selfish.
Really need to convince someone else to do these workouts so they can decipher some of the workouts. I've changed some of the steady state/T pace/whatever workouts to simplify the day. Last week it was 3 miles worth of work right around old marathon pace, just because I'd need to have the workout written out on paper to know what to do next. Plus it was hot. Kinda hard to pull off at 0' dark thirty in the morning before the sun is up.
I have started to take a Succeed cap before the track workout if the temps are above 70 degrees. This morning I also ate a banana. That's a first, usually it's only one cup of black coffee before every run. Only exception is on long runs. Anything over 12 miles and I'll eat a pop tart before the run. Stopped taking water on the long runs. Don't plan on doing any runs over 12 miles for a month or more any way. Seems to work well to teach the body it can do without water for the shorter distances. Not quite up to the daily 10 miles, but getting close.
Can't believe its July and I haven't even been on the bike yet. Gotta give that bike rider who shall remain unnamed credit for my distaste with cycling. Love to watch the Tour de France every year. Started looking for the channel on my tv almost 2 weeks ago. I'll guess it's only on one channel on a weekend wrap up show at some odd hour when no other "real" sporting events are being televised. Sad that one loser can leave such a disgust with the sport. Guess us Americans got spoiled with the daily live coverage and the nightly recaps in high definition. Can't blame the tv exec's, cycling was never enjoyed by the masses in America. Only got to a marketable level when the media made a promising rider into the all American dream. Really that's probably what lead to his downfall. Someone whispering in his ear for one more comeback. He should have just retired.
Tuesday, June 4, 2013
Patience
“Rivers know this: there is no hurry. We shall get there some day.”
― A.A. Milne, Winnie-the-Pooh
Can't imagine I'm the only runner who is impatient for the results of days past. Hard sometimes to trust the training process to bring us back to that level of fitness. Guess that's one of the benefits of keeping a running log. It's nice to go back to the beginning of a training cycle and see the progression.
I"ve started doing some steady state runs. This past week was the 3rd one in the last 3 weeks. The times have been discouraging. At least, until I put them in perspective to my last buildup. It really isn't a fair comparison to look at numbers from 4 years ago with a base and temperatures below 40 degrees for most every run. I've even used this data to convince myself that my last marathon PR really could have been a sub 3:00 on a little bit cooler day.
Strange foot issues for the first time. It's in the foot I broke, but that's not the issue. The 3rd and 4th metatarsals are really sore after most of my runs. It's almost like the work into a knot or something. It's usually gone by the end of the day. Just a different issue that I've never dealt with. I'll guess it's caused by walking around on my heel in that damn boot for 6 weeks. Perhaps the muscles and or tendons have atrophied? Probably aggravated by the arthritis in my big toe. (self diagnosis) According to the web, I should eat foods rich in amino acids. (meat, eggs and animal protein)
I am going to measure the widths of the different running shoes I'm wearing. At one point I was convinced a narrow toe box was causing my foot issue. That's probably not the case, as the issue is only with the right foot.
Oh and the silly running streak. Still going. Day 36.
― A.A. Milne, Winnie-the-Pooh
Can't imagine I'm the only runner who is impatient for the results of days past. Hard sometimes to trust the training process to bring us back to that level of fitness. Guess that's one of the benefits of keeping a running log. It's nice to go back to the beginning of a training cycle and see the progression.
I"ve started doing some steady state runs. This past week was the 3rd one in the last 3 weeks. The times have been discouraging. At least, until I put them in perspective to my last buildup. It really isn't a fair comparison to look at numbers from 4 years ago with a base and temperatures below 40 degrees for most every run. I've even used this data to convince myself that my last marathon PR really could have been a sub 3:00 on a little bit cooler day.
Strange foot issues for the first time. It's in the foot I broke, but that's not the issue. The 3rd and 4th metatarsals are really sore after most of my runs. It's almost like the work into a knot or something. It's usually gone by the end of the day. Just a different issue that I've never dealt with. I'll guess it's caused by walking around on my heel in that damn boot for 6 weeks. Perhaps the muscles and or tendons have atrophied? Probably aggravated by the arthritis in my big toe. (self diagnosis) According to the web, I should eat foods rich in amino acids. (meat, eggs and animal protein)
I am going to measure the widths of the different running shoes I'm wearing. At one point I was convinced a narrow toe box was causing my foot issue. That's probably not the case, as the issue is only with the right foot.
Oh and the silly running streak. Still going. Day 36.
Tuesday, May 14, 2013
By the numbers
Not on pace this year to hit 2,000 miles.Only ran 1,845 miles last year. I've increased my daily run to 6 miles this week. By the time I get to 8 miles a day that should be enough to get me to 2,000 by the end of the year. That is if I can stay injury free. About 8 weeks into the latest comeback. Of course the only way to jump start the training is a streak. Today was day number 15 of the current streak. But of course running streaks are stupid. Goal this week is 40 miles. Only missed it this past week by a half mile or so.
Would really like to be in marathon shape by this fall. No interest in getting a qualifier to make the show at Boston in 2014. I'll probably enter the lottery for the Harpeth Hills Flying Monkey Marathon. The goal for that race would be a BQ qualifying time. (on a non-BQ course) Could have my arm twisted to make another fast marathon attempt at Rocket City, if any of the guys are training or have similar goals.
Probably skip the 10 miler at Bell Buckle. Never really have been in shape for that race. Hope to have enough of a base in the next couple of months to start some speed work. Maybe a fast mile or 5k at Smyrna in August.
First casualty of the running streak is the weight workouts. May try to do some kind of crossfit type of weight workouts to mix things up. Only downside to that is finding time.
Would really like to be in marathon shape by this fall. No interest in getting a qualifier to make the show at Boston in 2014. I'll probably enter the lottery for the Harpeth Hills Flying Monkey Marathon. The goal for that race would be a BQ qualifying time. (on a non-BQ course) Could have my arm twisted to make another fast marathon attempt at Rocket City, if any of the guys are training or have similar goals.
Probably skip the 10 miler at Bell Buckle. Never really have been in shape for that race. Hope to have enough of a base in the next couple of months to start some speed work. Maybe a fast mile or 5k at Smyrna in August.
First casualty of the running streak is the weight workouts. May try to do some kind of crossfit type of weight workouts to mix things up. Only downside to that is finding time.
Sunday, May 5, 2013
10 more weeks
Decided I'm at least 10 weeks away from being in halfway decent shape. At least the kind of shape to start thinking about speedwork and planning workouts. Right now, I'm just happy to be able to get out the door and slog for a few miles.
Started another streak, just to try and turbo kick my running. Also had a pretty decent run with Speedy this morning out at Spain Hill. The hills really worked in our favor and we negative split the run. I'll take my excitement anyway I can get it.
Yesterday we saw the Rutherford Relay folks running all around town. Still don't get the big deal about relays. (Yeah, it's great they're raising money for a good cause) Every runner I saw was all by themselves on some of the really shitty/busy roads in Murfreesboro. They even ran down the road by my house. The road they are in the middle of resurfacing. That had to be a fun section.
I will have to give the city credit for putting in a pump to keep the streets from flooding in our neighborhood. That really surprised me. But, it wouldn't even be needed if the planning commission actually did what they are supposed to do. Also, found out our quiet section of town will be getting a Lowes/Home Depot in addition to the 4th Walmart. (like we really need another one of those)
The start of this cycle I planned on tracking my heart rate to make a pretty graph. Done with the heart rate monitor. This mornings long run was the last time. It did confirm that I'm not training hard enough, but at this point in the cycle that's a good thing. Don't need to get injured by doing to much to soon. Infographics are where its at.
Started another streak, just to try and turbo kick my running. Also had a pretty decent run with Speedy this morning out at Spain Hill. The hills really worked in our favor and we negative split the run. I'll take my excitement anyway I can get it.
Yesterday we saw the Rutherford Relay folks running all around town. Still don't get the big deal about relays. (Yeah, it's great they're raising money for a good cause) Every runner I saw was all by themselves on some of the really shitty/busy roads in Murfreesboro. They even ran down the road by my house. The road they are in the middle of resurfacing. That had to be a fun section.
I will have to give the city credit for putting in a pump to keep the streets from flooding in our neighborhood. That really surprised me. But, it wouldn't even be needed if the planning commission actually did what they are supposed to do. Also, found out our quiet section of town will be getting a Lowes/Home Depot in addition to the 4th Walmart. (like we really need another one of those)
Friday, April 26, 2013
Middle of the road
Finally a decent run. First run getting up at 3:30 am to get out the door by 4:30 am. Pretty hard to get to excited running 5 miles in 45 minutes. The stiffness in my ankle has just about gone away. Breathing wasn't an issue, maybe the pollen is about done. This spring has been terrible for the allergies, probably because I'm not running very much.
Perhaps next week I'll try to run with the guys once or twice. The main road out of my subdivision is being worked on in both directions. Talk about a cluster fuck. The city is putting in a traffic light in one direction. That's good, its been needed for awhile. The boneheaded thing is resurfacing the entire road in the other direction at the same time they are making every corner wheel chair accessible. That's all well and good, but why make a corner accessible if there isn't a sidewalk leading to that corner? Even dumber is resurfacing the road which is due to be widened in the coming year.
Creepy headline of the day
"Everyone in this sect was a professional," Ampuero said. "We have
someone who was a veterinarian and who worked as a flight attendant, we
have a filmmaker, a draftsman. Everyone has a university degree. "
Weather for this weekends Country Music Marathon continue to improve. Temperatures will cooperate, the rain may not even be a factor. Spring marathons are such a crap shoot. My target marathon last weekend had good weather but the course had to be rerouted because of flooding. I've run a marathon on a flooded course where they didn't bother changing the course. It was an adventure by a shody/less than ethical race director in Texas. We have them here in Tennessee as well.
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness." Edward Stanley (1826-1893)
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness." Edward Stanley (1826-1893)
Wednesday, April 17, 2013
Unsung heros
Runners hug your loved ones. Runners weren't the target of the terrorist that bombed the finish of the Boston Marathon. It was the running community at large, the support cast, the mothers, fathers, sisters, brothers, sons, daughters, grandparents, first responders and volunteers. It was the innocent ones. Everyone who knows a runner or supports one in their quest to get to Boston or any local race knows they are the one's waiting at the finish line.
Reality is a kick in the gut. That was my overwhelming feeling almost all day on Monday after I'd heard about the bombs. I worried about the runners I knew who were running, I worried about the spectators. I failed to think about how the loved ones, supporters, and other runners felt about the bombing. They must have been feeling what I had ten fold.
Some of the posts and remarks I've seen really make me wonder. Most non-runners get the Boston marathon. They're the one's who called, texted or posted on social media wondering about the runners and spectators. Some people still just don't get it. A bomb is the opposite of a marathon.
Traded some emails with my running buddies from Atlanta on Monday morning about the good old days when we were all chasing our Boston dreams. My Boston marathon has been run. But every Monday on Patriots day I'm usually stalking runners I know running the current years marathon. This was the 117th year of the Boston marathon.
Still like to wear my Boston marathon jacket to at least one race a year. Seeing someone in a Boston jacket was always one of those carrots that prodded me to get my qualifying time. I think it's only fitting that I return the favor along the sideline of the local marathon.
Reality is a kick in the gut. That was my overwhelming feeling almost all day on Monday after I'd heard about the bombs. I worried about the runners I knew who were running, I worried about the spectators. I failed to think about how the loved ones, supporters, and other runners felt about the bombing. They must have been feeling what I had ten fold.
Some of the posts and remarks I've seen really make me wonder. Most non-runners get the Boston marathon. They're the one's who called, texted or posted on social media wondering about the runners and spectators. Some people still just don't get it. A bomb is the opposite of a marathon.
Still like to wear my Boston marathon jacket to at least one race a year. Seeing someone in a Boston jacket was always one of those carrots that prodded me to get my qualifying time. I think it's only fitting that I return the favor along the sideline of the local marathon.
 |
| Dad at the Rocket City Marathon |
Wednesday, March 27, 2013
Karma
She's a bitch or he's a bastard.
Looking through my log, 'cause that's what wannabe runners do. Entry below from 5 days before breaking my foot.
"still cold, still spitting rain. big group. supposed to be 3 miles at 5k pace plus a minute. fuck that. time for some marathon specific stuff. target 6:52 for the 3 miles. close enough, for the first attempt. finally a decent workout. hell, it took long enough. 14-15 weeks out. lots of time to build. plus did 4 x 30 second hill repeats off the hill on the square."
Didn't need my Garmin. Just went by effort, didn't look at the watch, until I downloaded it. Didn't need a heart rate monitor. Great to run with the group. Everyone doing their own thing. Some leading, some chasing.
I miss it.
Looking through my log, 'cause that's what wannabe runners do. Entry below from 5 days before breaking my foot.
"still cold, still spitting rain. big group. supposed to be 3 miles at 5k pace plus a minute. fuck that. time for some marathon specific stuff. target 6:52 for the 3 miles. close enough, for the first attempt. finally a decent workout. hell, it took long enough. 14-15 weeks out. lots of time to build. plus did 4 x 30 second hill repeats off the hill on the square."
| Mile 4 | 6:53 | ||||||||||||
| Mile 5 | 6:51 | ||||||||||||
| Mile 6 | 6:53 |
Didn't need my Garmin. Just went by effort, didn't look at the watch, until I downloaded it. Didn't need a heart rate monitor. Great to run with the group. Everyone doing their own thing. Some leading, some chasing.
I miss it.
Wednesday, January 23, 2013
Thought I was a runner
Sidelined yet again. This time it's a fractured 5th metatarsal. Typical training run with the guys. Cold morning, probably overdressed, double layer for everything. In hindsight, this kept my knee from getting skinned up more. I was running behind the fast guys on the *&^%$ sidewalk. B was behind me. I stepped wrong on one of the driveway inlets. I hit the ground pretty hard. Ripped the palm side of the first glove layer. Rolled completely over on the outside of my right ankle. Got up to see if I could run it off. Wasn't going to happen. Hated to ruin the guys workout, so I told them to go on and I'd walk to my son's apartment. (luckily it was only about a block or so up the road)
Really helpful to have a wife who works for a Orthopedic Doctors group. We arrived around 7:30 am and I was out the door by 8:30. That has to be the quickest doctors' visit ever for me. Most time consuming part of the visit was filling out all of the paperwork. They took me straight to x-ray. Pretty short wait to get the x-ray's and then back out to one of the examination rooms. Finally got a sympathetic doctor who ran in college. That was a pleasant surprise. I'll be wearing a boot for 4-6 weeks. No surgery, doctor will try letting it heal as it lies, with the broken pieces overlapping. Stronger joint ? and no need to go back and remove a plate.
Can't ride a bike. At least not for a week or so. The doctor did ok swimming. Perhaps I'll give pool running a try this go around, if I'm uncomfortable riding the bike on the trainer. I've ridden a bike trainer with other injuries. Also broke my running streak today, it was only 33 days this time around.
This isn't the first time to be sidelined with a injury. Ankle sprains. One of the reasons I don't run on the golf course any more is because I seem to sprain my ankle easily. I've done almost exact same thing on my other ankle. I stepped in a hole pacing a friend at CMM several years ago. It was the inside ankle sprained and a fractured 5th metatarsal on the left foot in 2002.
Supposedly I'm a grumpy old man. Who'd have guessed? Even worse when I'm hurt. Paula was worried I'd be rude/grumpy/mean to her co-workers. I thought I was pretty civil. I'll be worse in the coming weeks after not running. Hopefully, I don't take it out to much on those around me. I'll just kick the dog instead. What really pisses me off is the snide remarks about my "healthy lifestyle". I'd like to think most are just ribbing me in jest, but sometimes I wonder.
Really helpful to have a wife who works for a Orthopedic Doctors group. We arrived around 7:30 am and I was out the door by 8:30. That has to be the quickest doctors' visit ever for me. Most time consuming part of the visit was filling out all of the paperwork. They took me straight to x-ray. Pretty short wait to get the x-ray's and then back out to one of the examination rooms. Finally got a sympathetic doctor who ran in college. That was a pleasant surprise. I'll be wearing a boot for 4-6 weeks. No surgery, doctor will try letting it heal as it lies, with the broken pieces overlapping. Stronger joint ? and no need to go back and remove a plate.
Can't ride a bike. At least not for a week or so. The doctor did ok swimming. Perhaps I'll give pool running a try this go around, if I'm uncomfortable riding the bike on the trainer. I've ridden a bike trainer with other injuries. Also broke my running streak today, it was only 33 days this time around.
This isn't the first time to be sidelined with a injury. Ankle sprains. One of the reasons I don't run on the golf course any more is because I seem to sprain my ankle easily. I've done almost exact same thing on my other ankle. I stepped in a hole pacing a friend at CMM several years ago. It was the inside ankle sprained and a fractured 5th metatarsal on the left foot in 2002.
Supposedly I'm a grumpy old man. Who'd have guessed? Even worse when I'm hurt. Paula was worried I'd be rude/grumpy/mean to her co-workers. I thought I was pretty civil. I'll be worse in the coming weeks after not running. Hopefully, I don't take it out to much on those around me. I'll just kick the dog instead. What really pisses me off is the snide remarks about my "healthy lifestyle". I'd like to think most are just ribbing me in jest, but sometimes I wonder.
Saturday, January 12, 2013
Winter craptastic
Another day, another run in the rain. Think it's been 4-5 days straight of rain runs. Yesterdays was the worst. Only because of lack of preparation on my part. One particular spot went unlubed and it was painfully obvious within the first 2 miles. The combination of a steady rain, a shirt that must have been made of sandpaper and the up and down motion of said shirt removed half of my nipples. Or so it seemed.
Today was much better. Harder rain, but temperatures in the sixties. Isn't it supposed to be winter? But, I wisely chose a singlet with a better tech material. Plus, it stuck to my chest when it was soaked, so it didn't ride up and down with each foot strike. And, I lubed every potential rub spot generously.
Today's workout was 10 by 100 meters at 3k pace, with equal recovery. Luckily someone left the gate unlocked at the high school track. These are getting easier, especially since these were solo and I wasn't trying to keep up with the fast guys. Cool thing about this workout is that it's not really work, more of a shakeout/wake up the dead legs kind of thing. Makes the following days hard workout easier? At least able to get onto pace easier anyway.
Can't complain about the weather this winter. We're a little less than a third of the way into the winter. January and February are typically the coldest months of the year. We'll probably pay dearly for the mild fall and early winter in the coming months.
Oh yeah and that former Tour de France bike rider. What's his name? is going to be on Oprah. Whoopity shit. Won't be watching, won't watch the comeback, won't be interested in whatever angle he's trying to con/scam/be forgiven for, pffffffffffftt.
Today was much better. Harder rain, but temperatures in the sixties. Isn't it supposed to be winter? But, I wisely chose a singlet with a better tech material. Plus, it stuck to my chest when it was soaked, so it didn't ride up and down with each foot strike. And, I lubed every potential rub spot generously.
Today's workout was 10 by 100 meters at 3k pace, with equal recovery. Luckily someone left the gate unlocked at the high school track. These are getting easier, especially since these were solo and I wasn't trying to keep up with the fast guys. Cool thing about this workout is that it's not really work, more of a shakeout/wake up the dead legs kind of thing. Makes the following days hard workout easier? At least able to get onto pace easier anyway.
Can't complain about the weather this winter. We're a little less than a third of the way into the winter. January and February are typically the coldest months of the year. We'll probably pay dearly for the mild fall and early winter in the coming months.
Oh yeah and that former Tour de France bike rider. What's his name? is going to be on Oprah. Whoopity shit. Won't be watching, won't watch the comeback, won't be interested in whatever angle he's trying to con/scam/be forgiven for, pffffffffffftt.
Tuesday, January 8, 2013
Good week
Finished the week with 68 miles. Mostly because of the 20 miles from the 7th Fat Ass. Wanted to go the distance, but my ankle didn't. We had 28 starters and 8 going the distance. Very pleased with the turnout, especially considering the rain and my non-commitment to even have it this year. I didn't take any pictures, camera issues. There are some pictures out in social media land. (I'm not tech savy enough to link)
Long run this week was supposed to be 17 miles. BQ2 mapped out one of our bike routes, nice rolling hills. It was a great change of pace. Pretty happy with my 8:23 average pace. Still not quite where I need to be, but at least I'm able to hang longer with the fast guys. Also helped that I carried water and took a gel at 8 miles. Almost warm enough to wear shorts. Legs were almost to warm with tights, but glad to have them when the wind was in my face.
Didn't wear my calf sleeves during the long run, nor afterwards. Instead I tried my T.E.D. stockings, the full length ones, from toe to crotch. This was the first time I've used them. I wore them for 2-3 hours, under my pajama bottoms, lounging around. I think the purpose was accomplished, they aided in recovery from the long run. I'll be using them again after my long runs.
Long run this week was supposed to be 17 miles. BQ2 mapped out one of our bike routes, nice rolling hills. It was a great change of pace. Pretty happy with my 8:23 average pace. Still not quite where I need to be, but at least I'm able to hang longer with the fast guys. Also helped that I carried water and took a gel at 8 miles. Almost warm enough to wear shorts. Legs were almost to warm with tights, but glad to have them when the wind was in my face.
Didn't wear my calf sleeves during the long run, nor afterwards. Instead I tried my T.E.D. stockings, the full length ones, from toe to crotch. This was the first time I've used them. I wore them for 2-3 hours, under my pajama bottoms, lounging around. I think the purpose was accomplished, they aided in recovery from the long run. I'll be using them again after my long runs.
Sunday, December 30, 2012
Snow run
First and last snow run of 2012. Met the fella's at the Kroger's parking lot in the 'boro and caravaned to Percy Warner Park. Light dusting of snow on the ground in the Park. Cold 24 degrees, but no wind. We stayed together until the bottom of 3 mile hill. Fast guys motored on, I waited on the other guys. That was the last I saw of the fast guys. I went solo at mile 4.7 or so heading over to Edwin Warner Park. Still going without water or gels on these long runs.
I'll have to get a map of Edwin Warner, I turned around early because I was afraid of getting lost. I'd been on two different trails and maybe two different roads. The trails weren't as worn as those in Percy Warner. Thought I'd see the fast guys coming back, but never did see them. Lot's of deer, so many that I stopped counting and twice as many squirrels.
Because I'd turned around a mile early, I thought the fast guys were behind me. So, I stopped at the turn for Luke Leah overlook and made a sign out of branches. Primitive stuff, sticks to make a arrow pointing left and four sticks to make LL. Surprised when I finished at the Stone Gates and the first group of guys had already left and the fast guys where in the van warming up. Geez, they got 16 miles and I only got 14.5.
Stopped at the Donut Den on the way back to the 'boro. Phil brought in his new recovery roller. Pretty smart design. That thing is great for hitting all of the tight spots in your legs and even the glutes. I'll have to put that on my list for my birthday. Can't find the website, only the picture above. He read about it in Running Times.
I'll have to get a map of Edwin Warner, I turned around early because I was afraid of getting lost. I'd been on two different trails and maybe two different roads. The trails weren't as worn as those in Percy Warner. Thought I'd see the fast guys coming back, but never did see them. Lot's of deer, so many that I stopped counting and twice as many squirrels.
Because I'd turned around a mile early, I thought the fast guys were behind me. So, I stopped at the turn for Luke Leah overlook and made a sign out of branches. Primitive stuff, sticks to make a arrow pointing left and four sticks to make LL. Surprised when I finished at the Stone Gates and the first group of guys had already left and the fast guys where in the van warming up. Geez, they got 16 miles and I only got 14.5.
Stopped at the Donut Den on the way back to the 'boro. Phil brought in his new recovery roller. Pretty smart design. That thing is great for hitting all of the tight spots in your legs and even the glutes. I'll have to put that on my list for my birthday. Can't find the website, only the picture above. He read about it in Running Times.
Friday, December 28, 2012
End is near
Time to reflect on the year about to end, 2012 anyway. I stopped the new years resolution thing many years ago, back in the days when I would go to the gym/workout facility. (Really handy/convenient located right on the work campus.) The week around the new year would be the most crowded of the year. All of the those with good intentions of working out, would be hard at it. At least for a day or two.
I'll more than likely pad my running log with a long run on the first day of the new year. Should end up with around 1,860 or so miles for the year just ending. No PR's this year, only mediocre races. Did get a century bike ride done, during my down time from running.
Time to concentrate on the sub 3:00 marathon. Minor set back the last week with the sprained ankle. Seemed almost healed this morning. Real test will be this sunday, when we head back out to Percy Warner Park. Think the plan is the 11.2 with a add on in Edwin Warner Park, plus Luke Lea. (just 'cause the guys need to do it at least once) I've never run anything in Edwin Warner Park. It'll be good to do something a little different, though the 11.2 never gets old.
I'll more than likely pad my running log with a long run on the first day of the new year. Should end up with around 1,860 or so miles for the year just ending. No PR's this year, only mediocre races. Did get a century bike ride done, during my down time from running.
Time to concentrate on the sub 3:00 marathon. Minor set back the last week with the sprained ankle. Seemed almost healed this morning. Real test will be this sunday, when we head back out to Percy Warner Park. Think the plan is the 11.2 with a add on in Edwin Warner Park, plus Luke Lea. (just 'cause the guys need to do it at least once) I've never run anything in Edwin Warner Park. It'll be good to do something a little different, though the 11.2 never gets old.
Sunday, December 23, 2012
Still a runner
Seems I'm always late to the game, playing catchup. Lot's in the news lately. Shocking stuff. Evil people, girl next door gone bad. (oddly enough I'd have never thought of myself as religious) We'll leave those discussions to a long run, which should help to make for a more civilized discussion.
Finally got around to reading Born to Run. Really enjoyed this book, couldn't put it down for the first half. Really slowed down for me regarding the hunter/gather section, but picked up at the end. Didn't care for the sprinkling of Spanish throughout the book. Once or twice for effect would have been cool, but got old really quick. And wow, what a name dropper. Guess, that really makes it more believable? Don't think I'll be going for any barefoot runs. It has changed the shoe industry, again.
Some great cycling photos.
Finished the second week of the new training cycle. I'm still nursing a sprained ankle from last Saturday's drills. I'm probably the only one clumsy enough to roll their ankle on the soft infield grass of the local high school. The speed workouts and hills seem to aggravate it the most. The swelling is almost completely gone. Icing it again this morning after our morning long run.
Still unable to really lock into a good pace for the workout portion of these long runs. A portion of that is probably due to no water or gels, ala McMillan. Also seems like my form and/or foot strike is compensating for my bum ankle. I'd hope the ankle is about healed so that won't be an issue next sunday when our long run is back out in the hills of Percy Warner Park.
Finally got around to reading Born to Run. Really enjoyed this book, couldn't put it down for the first half. Really slowed down for me regarding the hunter/gather section, but picked up at the end. Didn't care for the sprinkling of Spanish throughout the book. Once or twice for effect would have been cool, but got old really quick. And wow, what a name dropper. Guess, that really makes it more believable? Don't think I'll be going for any barefoot runs. It has changed the shoe industry, again.
Some great cycling photos.
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| Don't know if it really helps |
Still unable to really lock into a good pace for the workout portion of these long runs. A portion of that is probably due to no water or gels, ala McMillan. Also seems like my form and/or foot strike is compensating for my bum ankle. I'd hope the ankle is about healed so that won't be an issue next sunday when our long run is back out in the hills of Percy Warner Park.
Thursday, December 13, 2012
2,000 miles
Isn't going to happen this year. 2008 was the first year my annual mileage was greater than 2,000. Kept it above 2,000 for the next 3 years. For 2012, I'll still get close, right around 1,800. All of the numbers are here. I've switched running logs. I have been using Running2Win for the last 5-6 years. I've switched to RunningAhead.
Started a new cycle this week, in the build up to make another run at a sub 3:00 marathon in the spring. This time I'll be following FM and the other fast guys. They're training for a half marathon in February and then a marathon cycle for Boston. All of these guys are capable of sub 3:00, though only one has done so, so far. Think we're following the same plan FM coached them to some half marathon PR's this fall. They haven't lost much fitness. I've got a ways to go to catch back up.
Started a new cycle this week, in the build up to make another run at a sub 3:00 marathon in the spring. This time I'll be following FM and the other fast guys. They're training for a half marathon in February and then a marathon cycle for Boston. All of these guys are capable of sub 3:00, though only one has done so, so far. Think we're following the same plan FM coached them to some half marathon PR's this fall. They haven't lost much fitness. I've got a ways to go to catch back up.
Monday, November 19, 2012
The hills won, again. 2012 Harpeth Hills Flying Monkey Marathon
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| Personalized tech shirt and monkey kill on the sleeve. |
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| Old fashioned cotton t-shirt and Yazoo/Monkey Marathon Silipint. |
Great swag as always. A tech shirt personalized with your name, a cotton t-shirt, magnetic bumper sticker, regular bumper sticker. Last year Trent sold Silipint pint cups. This year everyone got one when they crossed the finish line. This years was black, last year clear. Lot's of food afterwards, little bit of everything. Beer from Yazoo. The Hop project was very tasty.
Volunteers were great as always. The Nolensville Running club were the most vocal, or maybe it was just where they were located in the valley before 9 mile hill. Water and gatorade at all of the aid stations. Gu at at least one. Most had other stuff to snack on as well. Almost to the extent of an ultra.
My race was great for the first 18 miles. Tried something different for carrying my gels. Wore my Arrogant Bastard Ale bike jersey. It has 3 pockets in the back. I tried it out on my fast finish long run and it worked well, but with only a baggie and one Clif shot block. Didn't work as well with 5 power gels, to much bounce. Did get lots of shout outs regarding the jersey. Did like the fact that it had a zippered front, because it did warm up quickly.
The first 8 mile splits were right were they needed to be: 9:15,7:59,7:39,8:03,8:19,8:02, 7:26, 8:41
Then next 8 miles were about the same, I slowed a little when EB pulled ahead around mile 12: 8:03, 8:33,8:05,8:00, 8:24,8:15, 8:42, 8:41. Miles 15, 16, were up the back side of three mile hill. Stopped to pee around mile 17. Mile 17 was 9:00 and mile 18 was a 8:35, downhill to the Stone Gates.
Mile 19 through 20 were up 9 mile hill and Luke Lea. This spot was my down fall, yet again. Didn't walk up any of it, probably should have, because I did the walk/run thing the rest of the way home. Every mile was 11:00 plus, except for mile 22 which was a 15:14. Sat down to get a rock/sliver of acorn/something out of the heel of my shoe. Damn groin locked up on me trying to get up and had a volunteer help me get back on my feet. Ugh.
Half of the field passed me in the final 6 miles. Only good thing was the keg had been tapped by the time I slogged across the finish line. Didn't have my first beer until a half hour later, my pint glass was filled with water and then gatorade until that time.
Will I run it again? Probably.
Wednesday, November 14, 2012
3 more runs until the Flying Monkey Marathon
No real taper plan for this marathon. No carb loading. I've cut back on the length of runs the last several days. Sunday's long run was only 12 miles with the last 6 miles at marathon pace or quicker. Marathon pace is going to be 8:00'ish. I'm shooting for a 3:30 worst case. I'd hope to be a little quicker, but the training just hasn't happened this cycle.
No long runs greater than 18 miles this cycle. This is a first. I'm not certain if it was the six or so 20 mile long runs for my PR marathon or mileage above 70 miles per week or new training stimuli or ?? On a flat course I think a 3:20 or so is possible given my current level of training. Monkey course, add 10-15 minutes.
Picked up a couple of acorns at my nature stop on Sundays long run. At this point in the run, I'd only covered 3 miles. Super Slow. Really was beginning to wonder if I'd even be able to pull off a fast finish for the day. For some reason I held on to them for the rest of the run. Nothing really unusual about them. No where near as large as those out in Monkeyville. Really started thinking that they would be a reminder to grow a set/HTFU and run what I could today and most certainly on marathon day. No backing down, no caving when it got tough. Last time I ran monkey, I gave in at nine mile hill, the course beat me. Don't want that to happen this year.
Splits from this Sunday's fast finish were: 7:39, 7:49. 7:39, 7:58, 7:52, 7:45. Compare that to the splits before the PR marathon at the Flying Pig: 6:49,6:54,6:50,7:02,6:40,6:44. A completely different world fitness wise. That's where I want to be again, come spring.
No long runs greater than 18 miles this cycle. This is a first. I'm not certain if it was the six or so 20 mile long runs for my PR marathon or mileage above 70 miles per week or new training stimuli or ?? On a flat course I think a 3:20 or so is possible given my current level of training. Monkey course, add 10-15 minutes.
Splits from this Sunday's fast finish were: 7:39, 7:49. 7:39, 7:58, 7:52, 7:45. Compare that to the splits before the PR marathon at the Flying Pig: 6:49,6:54,6:50,7:02,6:40,6:44. A completely different world fitness wise. That's where I want to be again, come spring.
Tuesday, October 30, 2012
3 weeks out from the monkey
Big contrast to my last decent marathon performance at this point in time. Some people start to taper at 3 weeks. Think I'll go with 10 days this time. Never did get to 70 miles in this buildup. Pretty hard to get that kind of mileage on 6 days of running. Only got to 57 miles this week. High mileage was 68 miles, the week before last. Still haven't run a 20 miler, no use in doing that this weekend or next. Probably do some fast finish long runs; haven't done any of those yet this cycle.
This weekend's long run was only 16 miles. Planned on 18, but didn't feel like adding another 2 miles at the end. Started early to get some miles before the guys showed up. Only got in 4 instead of the planned 6 miles. Call this a 8 mile marathon pace run sandwiched between a 4 mile warmup and a 4 mile cool down. Probably not as effective as a fast finish long run, but better than just a slog.
I will continue to go out to Saddle drive to do hill repeats. Think this will be my 3rd week back. The guys are training for a fast 4 miler at the Boro Dash. I'll plan on riding the bike or standing on the course with a cow bell. It'll be cool to see the guys in action, they are in different place from the workouts the coach as been giving them.
Did try something different on the long run this weekend. Clif Shot bloks. Only because that's what they had at Target. Never got around to comparing them to my usual Powergel. Coach said one package was equivalent to 2 powergels. I cut the pack in half and stuck it a baggie. Only ended up eating/sucking/chewing/chomping on half. They were cut into bite size pieces but seemed to work best just sitting in my mouth like chewing tobacco. I bought the caffeinated one. I'll try them again this weekend, before deciding if I'll switch.
One thing that really is apparent is the base needed before starting a marathon training cycle. Usually I've been doing 30-40 miles per week. This time was from zero starting in July. It wasn't until September that I hit 38 miles for the week. I was riding the bike during the time off from running. That just wasn't enough evidently.
This weekend's long run was only 16 miles. Planned on 18, but didn't feel like adding another 2 miles at the end. Started early to get some miles before the guys showed up. Only got in 4 instead of the planned 6 miles. Call this a 8 mile marathon pace run sandwiched between a 4 mile warmup and a 4 mile cool down. Probably not as effective as a fast finish long run, but better than just a slog.
I will continue to go out to Saddle drive to do hill repeats. Think this will be my 3rd week back. The guys are training for a fast 4 miler at the Boro Dash. I'll plan on riding the bike or standing on the course with a cow bell. It'll be cool to see the guys in action, they are in different place from the workouts the coach as been giving them.
Did try something different on the long run this weekend. Clif Shot bloks. Only because that's what they had at Target. Never got around to comparing them to my usual Powergel. Coach said one package was equivalent to 2 powergels. I cut the pack in half and stuck it a baggie. Only ended up eating/sucking/chewing/chomping on half. They were cut into bite size pieces but seemed to work best just sitting in my mouth like chewing tobacco. I bought the caffeinated one. I'll try them again this weekend, before deciding if I'll switch.
Wednesday, October 24, 2012
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.
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.
Sunday, October 7, 2012
marathon weather
Finally the kind of weather that's perfect for training for a marathon. At least the last 2 days anyway. Dreary, gray skies once the sun rose, even though it never did shine. Temperatures in the upper 40's. Only downside is the wind. It always seems to kick my ass. I'd like to rationalize that eventually it's at your back.(though it never seemed like it today)
Got 62 miles on six days of running this week. Probably will go ahead and start another running streak only because its the only way I'm going to get up to 70 miles per week. It's only 6 weeks out from the Flying Monkey Marathon. Only 5 more long runs. This could be really ugly.
Today's long run was only 17 miles. Planned on doing 18, but only got 2 miles done before the guys showed up. They all seem to be at the peak of their cycle or ready to start a sharpening phase. Another hilly route with me only able to hang for a few miles before the pace was to quick. Hell, I wasn't even done running/slogging before they were driving home. Did take a succeed cap at 7 miles and again at 14 miles, because my foot was cramping. That's the first time in the last 3 weeks worth of long runs that I've taken a succeed. Odd, because it was a cool morning. Must have been the quick pace chasing the guys?
Sure will be nice when everyone is on the same training cycle. Probably won"t be until spring. Most of the guys are going to Boston. That will be a great chance to train for another sub 3:00 attempt. Though realistically we never train for the same races. I'm the only one dumb enough to do the Monkey. The W bro's will get a dose of the hills at PWP this spring. That's always the true test of fitness, the double of the 11.2.
Got 62 miles on six days of running this week. Probably will go ahead and start another running streak only because its the only way I'm going to get up to 70 miles per week. It's only 6 weeks out from the Flying Monkey Marathon. Only 5 more long runs. This could be really ugly.
Today's long run was only 17 miles. Planned on doing 18, but only got 2 miles done before the guys showed up. They all seem to be at the peak of their cycle or ready to start a sharpening phase. Another hilly route with me only able to hang for a few miles before the pace was to quick. Hell, I wasn't even done running/slogging before they were driving home. Did take a succeed cap at 7 miles and again at 14 miles, because my foot was cramping. That's the first time in the last 3 weeks worth of long runs that I've taken a succeed. Odd, because it was a cool morning. Must have been the quick pace chasing the guys?
Sure will be nice when everyone is on the same training cycle. Probably won"t be until spring. Most of the guys are going to Boston. That will be a great chance to train for another sub 3:00 attempt. Though realistically we never train for the same races. I'm the only one dumb enough to do the Monkey. The W bro's will get a dose of the hills at PWP this spring. That's always the true test of fitness, the double of the 11.2.
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