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.

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 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.

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.

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.

315 seconds

315 seconds, that's all I need to shave off my last marathon PR effort. That race was a huge PR, but also a big jump in training as well. This cycle the long runs don't seem to be coming as easily and the training is about identical to the previous cycle. Maybe that's due to only doing one gel. Or starting out a little to quickly. Or I'm 2 years older and damn near 50. This mornings long run went ok. Easy slog of 5 miles and then 13 miles on the Cedars of Lebanon Frostbite 1/2 marathon course, plus a couple more miles to get my 20 miles. Nice to have the fellas pull me through 13 miles.

I know the 2 points where I gave up all of my time in the last marathon. The first spot is the hill at mile six. That's easily 150 seconds worth of effort that won't have to be expended on the mostly flat Snickers course. It's not Chicago flat, but appears to be a little less rolling than the Huntsville Rocket City marathon, where I got my Boston Qualifying time. The rest of my lost time was the slow down in the final 3 miles and backing off the pace after the half way point. Should be able to avoid the slow down, by being a little more conservative in the early miles. Plus, this time, no slow down in pace on the back half. All or nothing.

Target race is 5 weeks out from yesterday. One more trip out to Percy Warner Park to double the 11.2. Looks like we won't have to deal with snow this time. A couple more fast finish long runs and one half marathon just to have a race under my belt before the big race. Sub 3:00 marathon or blow up trying.

Taper time

Only 2 weeks from today, until the Flying Pig Marathon. Training has gone very well this cycle. Speedy and FM waited for me this morning at the Lascassas Baptist Church. We were supposed to start at 5:30 am, but I was about 10 minutes late. I couldn't find my Race Ready Long Distance shorts. So, I ended up carrying my powergels. Those guys had just as much energy as me, I had to let them go after a few miles. Didn't want to start out to quickly, plus hate slowing them down. We hit Spain hill at 3 miles and then on to the hills on St. John's. Rolling hills the entire way. Steepest point was about a half mile into the first marathon pace mile around 10.5 miles into the route. From that point it's a rolling downhill. With just enough uphills to make you work for all of the downhills. This route is 18 miles, the first 10 miles were planned to be around a 150 bpm for the heart rate. Then the final 8 miles at marathon pace and heart rate around 160 bpm.

Only negative of this workout was the downhills kept me from really locking into marathon pace. Much different from the workout on Wednesday, where marathon pace was pretty consistent. But the splits were in my favor.
7:03,6:50,6:49,6:57,6:57,6:49,6:58,6:48
Plus the heart rate never really got over 160, except for the uphills. Powergel at 8 miles and then a caffeinated GU at 13.5. Scheduled for 14 miles but the last hill took a little bit out of me. Finished feeling strong. FM said he was going to go soak in a ice bath. I went home and did the same. Legs felt good afterwards. Wore my Zensa calf sleeves home and then again after the ice bath.

Anxious, perhaps..........

Heart rate and elevation profile from this mornings speed workout, above. This workout has become easier since we first started. We break it up into the A group with the fast guys and the B group, me and S. Stayed with the A guys for a couple steps this morning until S. told me to slow down. Almost felt to easy, but by the middle of the workout it becomes work. Especially when the wind is so strong running downhill feels like an uphill. On paper this seems like a simple workout, 20 x 1 minute hard with 1 minute recovery. Pace works out to be quicker than 5k pace, but not all out. The tricky part the first couple of times is getting the pace that can be sustained for a minute, 20 times. Great workout.

I would say this has to be the most anxious I've been this far out from the race in any training cycle. Most be the unknown. All of the training has been stepped up a notch, as well as the anticipated finish time. Really felt it the morning of the Yasso 800 workout. The only way I was able to finish the 10 reps at the desired pace was with S. pulling me. The laps where he didn't pull I would relax 3-4 seconds per lap. Same thing on this mornings workout. Sure is a tremendous help to have someone pulling or pushing the pace.

Yasso 800 article in runners world, discussion of this workout, old thread form cool running, thread from 1999.

Bottom line, everyone has to run what works for them. I've decided the Yasso 800's are a great workout once or twice in the latter stages of the training cycle as a indicator of my training to that point. I don't think I'll ever go back to building up to 10 x 800's by increasing a few a week. The other speed stuff we've been doing this cycle has worked better than the 800 meter repeats.

wind and rain

Another training run in the rain. This cycle seems to have oodles of runs in the rain and even a race. The rain never was a factor this morning, actually warmer rain than in the past, 57 degrees. The wind on the other hand was pretty stout. I had it in my face for the first 4 miles at marathon pace and it was very noticeable. Because of the darkness, wind and rain, it was pretty difficult to see the Garmin. So, once I settled into pace, I maintained pretty much by perceived effort. I knew I'd have to go a little harder into the wind and counted on it slowing me down. Plan was to go about 7:05 pace and settle for a 7:10 because of the wind. The last 4 miles at marathon pace were considerably easier. The wind was at my back. Seemed like the rain picked up alittle bit, but no biggie. Only problem was I forgot to lube. I'll pay for that when I get in the shower. The splits really show the effect of the wind. First 4 miles slowed because of headwind and the last 4 with a little pickup because of the tailwind or cross wind.

7:08
7:10
7:08
7:09
6:53
6:56
6:58
6:51
56:13 total time at marathon pace

Very encouraging workout. I've done marathon pace efforts in the past, but typically throughout the cycle. This was the first attempt at the "new" marathon pace. Averages out to a 7:01, that may be a little to quick. But, the rain and darkness really hampered my effort to control the pace at the desired target. The effort was pretty steady.

Lance Armstrong crashed hard the other day and broke his collar bone. Hate it. Quote from him on how lucky he's been in the 17 years of racing and this is the first time he's broken his collar bone. Hopefully he should be back racing in 4-6 weeks. Couldn't have come at a worst time in his comeback. Now his Giro shot is just about gone and even for the Tour de France he won't be peaking at the right time. Damn.

6 weeks

Only 2 more 20+ mile runs in this training cycle. That's only going to give me 6 twenty plus milers for this build up. But, the increased miles have really made them seem a lot easier than in the past. Saturday, I did 21 miles on the Striders training run. Even had enough energy to push from mile 18 to 20 at marathon pace and then a nice easy mile cool down on the grass in front of the Parthenon. That was the first time I've run one of the training runs, lots of people all different paces and supported with water, gu and gatorade/cytomax. Doesn't get much better than that.

Training continues to go pretty well. This weeks Yasso 800 workout went better than expected. I averaged 3:04 for the seven that I ran. Should have run eight, but my glute and achilles were a little tender. Plus, come to find out, I wasn't giving myself enough recovery. Next week I'll shoot for ten. This weeks speed is just going to be 7-8 miles at marathon pace. Trick is going to be figuring out that pace. Somewhere between 3:03 and 3:10 marathon time or around 7:00 to 7:15 per mile. Another pace calculator.

Allergies finally started to react to all of the pollen this morning. Can't complain, other than a little bit of drainage in my eyes last week this has been the first episode this spring. Eyes are on fire, but that's about it. One sneezing fit. May be because I didn't wear my glasses this morning. They actually keep most of the pollen out of my eyes.

We spent most of the day at the farm yesterday. Pulled the tire off the wheel barrow and put a new inner tube in the tire. Much more difficult to change a tube on it versus a bike. One of those big honey locust thorns was stuck through the tire and was still poking into the tube. Spent the rest of the day tilling up the garden. Little weed eater sized tiller didn't seem to beat me up as much as the larger tiller.

Streak is still intact, 34 days.

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.

marathon pacing

What pace should you run for your marathon? Even pace, negative split or put some time in the bank? I usually tried to put time in the bank, by going out a little quick, knowing I would slow in the latter stages of the race. I've changed that approach the last couple of marathons and went for the even split. Negative splits have been a pipe dream I've accomplished, perhaps in 2 races. (no marathons)

Hal Hidgon has a good article about marathon pacing with a local quote. My ideal marathon goal has been a 3:15 and "pipe dream, stars align, and everything comes together", a 3:10. According to Higdons chart, a 3:15 is a 7:26 pace, I've used 7:24 as the "marathon race pace" in the past. Best effort to date has been a 3:17 at Rocket City in 2004. The strategy for that race was a Boston qualifying time of 3:20, so I went out at a 3:15 pace.

Monkey marathon pace is going to be 8:00 average hopefully. The hills are going to slow each mile by at least a minute, but the downhills should get about 30 seconds back. The downhills at PWP beat the sh*t out of your legs. Couple that with the gut sucking the uphills will take out and any kind of pacing strategy quickly goes out the window. I figure the marathon should be about 10-15 minutes slower than my best marathon effort. Knowing all of this, I'll probably run with my Garmin and my Ipod. Oh, the horror. Never have run PWP with the Ipod, I actually enjoy the quietness of the woods. So, the Ipod my stay home. I may even go old school and leave the Garmin home as well.

This mornings workout was another made up modification of my last marathon training program schedule. It called for 2 x 20 minutes at marathon pace. I did 6 miles at marathon pace. Or what I'd thought was marathon pace. The target was 7:24 per mile. I averaged 7:15's. Hmmmmm, back to 3:10 pace. Easy workout, "no chain". Makes my thought to attempt another 3:15 at Rocket City even more feasible. First I've got to make it through the monkey.

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.

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

Sneezing fit

Finished my 4 mile pace run this morning with a sneezing fit. Seemed to last forever, but I'd rather put up with the occasional allergy reaction versus taking meds. I stopped taking the prescription meds for allergies back in 1996 when I started running marathons. I felt they dehydrated me to much. Also, I've read and firmly believe the more I run in the elements the more my body becomes adapted to the allergens.

My oldest son Darrell went through the allergy testing and shots about the same time I stopped taking the meds. He doesn't appear to have to much trouble with his allergies. Dylan on the other hand takes a over the counter med for his allergies.

Leaving work early this afternoon to go to the Country Music Marathon expo.

Sobering run

Started hearing the sirens as I was getting ready for my run this morning. The entrance to our subdivision was blocked and I continued on around Thompson Lane. The first vehicle I saw was a pickup truck with a flat tire and the rear differential gone. I thought it must have been a drunk driver, especially from the marks it left in the road. Farther down the road was the other car. First time I went by before dawn, it looked like a SUV. Coming back the second time, I could tell it was a maybe a 4 door Altima. Both passenger doors gone and the drivers door as well. Terrible wreck. One fatality and another person life flighted.

Coming back through the crash scene was very sobering. I could feel myself about to lose my breakfast. I've seen enough death, dying and car crashes, but it still really makes you think when its back in your face. My heart rate jumped 10 points, coming through the first time and back through the second time. Just thankful for the police officers, medical personnel and their families that have to deal with this stuff on a daily basis.

Run this morning was supposed to be a 6 mile pace run. I wanted to see how close I could get to pace on the first mile. Ok, for the first half mile, until I saw the first police car. First mile was a 7:38. Settled down after that and came in on pace for the rest of the run. Couldn't really go by heart rate, only by perceived effort for the first 2 miles and the last 2 miles. I could see the police car and lights as soon I turned the corner for the stretch down Thompson Lane to the house.

Four miles easy tomorrow. Thought about doing the golf course, but why even risk another sprained ankle.

no chain

Felt great this morning. First mile was slow, ankle took awhile to loosen up. Eased into half mary pace. Heart rate has come down a couple ticks, for the same effort. Don't know if its the result of the miles building back to pre-ankle sprain level or the cooler day. It was taking around a 146 heart rate to average 8:00 minute miles, this morning 142 was getting the same thing? Looking at the log, I've gone from 40 to 46 to 54 miles in the last 3 weeks.

Still thinking about a 50 miler. I've been reading Dirt Diva's blog and some of the other ultra blog writers from her blog. I can see why houses cost so much in California. Look at all of the trails they have to run on. Flip side is the crime in places like LA. CNN had a blog regarding the homicides in LA county. Sobering stuff.

Strange find on the road this morning. Trailer hitch pin, pretty normal, but then a Canadian 2 cent piece? It's been run over so much its' hard to make out. Looks like a bust of a woman on the front, the queen I'd suppose. The reverse has a fleurdelis and the number 2. Appears to be copper, about the size of an American quarter dollar.

Phishers

Got sucked into one of those damn virus protection software scams this morning. I was uploading a image onto my new photobucket account and got suckered. Pisses me off! Now I've got to go out and download Norton and get this crap off my computer. What a waste of time. I don't know if photobucket is to blame or me letting my guard down.

Run went great this morning. Beautiful day! 10 miles at half mary pace. First mile was 8:53 to warm up and then into pace. Last year I only practiced pace for 5-6 miles total at a time. This year I'm in much better shape.

taper, why?

Dug out the training logs to see what I've done before other half marathons. Usually just cut down mileage the week before the race. Take an extra day or two off at the most. Mostly the halves I've done have been in the build up phase for a marathon. I've only trained specifically for the half twice. First time netted the same 1:28 I've done two other times. The most recent 1:28 was after doing a 17 mile long run a week before the race.

The last training specifically to race the half was a disaster. Ran a 1:32. Went out at a sub 1:28 pace but couldn't keep it going. It was way to warm for me, 72 degrees to start and 82 degrees at the finish. Should have adjusted the pace slower from the start and then picked it up closer to the finish.

This training cycle started out with two goals, a sub 19:00 5k attempt and pacing the 1:45 half marathon group at the Country Music Marathon. Scrapped the sub 19:00 goal after spraining my ankle a few weeks ago. Don't know why I thought a taper was needed this cycle for the half. Last year I was forced to taper because of the broken big toe. Really had doubts on whether I could pull off the pacing job.

This years buildup was really going well. The 6 days a week and twice a week speed workouts were going very well. Last year I weighed 162 the week before the race, this year 154. Guess the sprained ankle just set me back more psychologically than phyically. I did lose some fitness. Todays' tempo should have been easier. I was up to 6 miles at just a touch slower pace. Guess that's why I thought a taper was needed.

Damn, I'm becoming Stryped.

confidence builder

Yesterday was a rest day. I slept in and just did weights. Wasn't a scheduled rest day, but what the heck, maybe I've come back to quick. The ankle still takes a couple of miles to loosen up. I haven't really been doing any real easy recovery type runs. About time to go back to the golf course. This time, I'll be wearing the headlamp.

Talked with Speedy this morning. He's taken 2 weeks off. Thought he had a stress fracture, ends up it was a stress reaction? Good news, he'll be back running in 10 days versus the layoff for a stress fracture. He and I have a similar foot strike, both running on our toes. Seems the calf gets to strong and pulls on the ligaments and bone itself.

Workout this morning went well. Ran 2.5 miles out to the greenway from the house. Then 2 miles at tempo pace, came in at 6:49 and 6:36. Not really long enough for a tempo, but I didn't want to push it. 2.5 miles back home felt really easy and clicked right into half marathon pace. Little less than 3 weeks till race day. I want to get one get long run in this weekend, say 13-14 miles.