Time trial

Did a time trial this morning. Don't think I've ever done one in the past. Didn't really care to do one this time, but what the hell. Figured it would be a good check of the work in the last 6 weeks. Big plus would be someone to chase after. I had two rabbits in front to chase. The first youngster, no way in hell I could keep up with him. But, BQ2 damn sure thought I'd be able to hang with him, maybe even beat him.

It wasn't even close. I'd driven in on the road we would be doing the mile and a half time trail. Thought I'd be smart and pick out some land marks to break the distance up in to equal segments. My plan was to try and stay on his shoulder. That didn't last 20 yards. Next plan was to keep a manageable gap to try and close on the back stretch. That was an even bigger pipe dream. Ended up with a 9:57 for the distance and about 50 seconds behind BQ2. It wasn't even a race. Shit, I've run faster tempo runs than that. It equates out to a 47 VDOT. The same *&^%$ number I started with 6 weeks ago.

Thought I'd pretty much laid everything out there. Even wore the heart rate monitor to see what would happen. Strangely the numbers are almost exactly the same as the 5 mile worth of T pace work from last week. That was at an average pace of 7:12. Old age is taking its toll. Oh, I did decide short distances suck. I'm a marathon guy.

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.

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

Baby girl sacrificed on bonfire after sect leader says tot is the Antichrist, Chile cops say

 "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)

By the numbers

For this latest comeback, I've decided to try something a little bit different. I'm an accountant, I count. This time I'm going to try and make some kind of nifty little graph to show how much my average heart rate declines over time as my average pace decreases. Boring, but it gives me something to focus on instead of my pitiful times.

Most times I don't have any problem not looking at my Garmin as I'm running. This go around it's even easier. This is probably the slowest I've ever run. The average pace last week was slower than most of the 50k's I've done. Still, that gives a good couple of minutes to trim off the average pace. Plus, you can't expect much from 4 runs for a total on the week of 15 miles.

Managed to break a couple of the new runner rules with this first week back. From this link, "build slowly for 9 weeks to a 3 mile run". Oops, I ran almost 5 miles on Sunday. Plus loads of advice from the forum on Running Ahead. Don't consider myself a new runner, so I'm able to get away with some of these "rules". It was pretty dumb to run almost 5 miles on Saturday and then run 6 miles on Sunday for only my 3rd and 4th run back. The one thing I'm not dumb enough to do this go around, is a running streak.

This morning we got a dusting of snow. Actually it was still snowing when I went out for a 3 mile run. Running while it's snowing is a treat. Running in the dark in the snow, not so much. Only because the snow flakes were so tiny, the only way to even know it was snowing was the reflection from the streetlights. That just doesn't quite compare to the daylight and big fluffy flakes floating out of the sky.

Watched the Special Kids 15k race on saturday from a point on Old Nashville Highway about 3/4 of a mile from the finish. I ran over from the trail head at Haynes Lumber, about 2 miles away. Brought the cow bell along to encourage/annoy/motivate the runners. Fun to watch and helps to keep me motivated to get out and run. Guess, I'm the only one would have liked to see different color bibs for the 5k versus 15k. Especially as they share so much of the course. It would have been nice for the lead female to have a bike leading the way to move the walkers out of her way as she finished. (I'd volunteer to be that bike rider)

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.

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.

Rocket City Race Report

Overslept by 20 minutes. Actually had the most peaceful sleep ever before a marathon. I didn't wake up once during the night. No tossing and turning. Usually I'd be up every hour or two. Guess sleeping in my own bed does the trick.

Paula and Dylan drove down with me. We had to make one stop, because I'd forgotten lube for my feet. Trip down wasn't bad, just at 2 hours. Hadn't checked the weather before we left, and surprised to find temperatures at 35 degrees. I'd thought it would be colder, but not quite as windy. It was overcast as well, which made it seem even colder.

Got my bib and found the W brothers. We all went up to their room to chill out for the hour before the start. I decided to go with shorts, calf sleeves, beanie hat, mittens, a compression long sleeve and another layer for the wind, an armless Fleet Feet t-shirt. Didn't wear my race ready shorts with pockets for my gels or succeed caps. I planned to carry them.

Left the hotel with about 15 minutes to go, because the lube that I just bought, I'd left in the van. Went back out to the van to lube up. Had all of my stuff ready to go and the cannon fired. Holy shit! I thought they'd started the race early and I still had one shoe off. Figured out quick enough that was just the start of the wheel chair race. Gathered up my gels and succeed caps and somehow lost 2. To late to get anymore. (mistake, should have grabbed 2 more) Jumped out of the van and jogged to the start.

Should have hung back in the van another 5 minutes or more. Last time I ran this race, I stayed in the hotel lobby until the masses moved to the start. Oh well. This did give me enough time, 10 freakin' minutes to go find a spot to take a leak. Found a loading dock adjacent to the start that was out of the wind. Talked with another masters runner who was running his first marathon. His half PR was a 1:14 and wasn't sure what to expect. Never saw him again.

From the gun, I decided my strategy would be to run as close to 6:49 as possible. When the wind was at my back a few seconds quicker. The first four miles were a loop around downtown and then back by the start for the stretch heading south. Mile 1-4 splits (6:50,6:51,6:36,6:43)

Met up with KC and we ran together for awhile. The 3:00 pacer was a no show. We knew once we made the turn around mile 15, the wind would be in our face. Saw JL ahead earlier and had thoughts of keeping him in sight, but wisely decided to let him creep on ahead. Mile 5-10 splits (6:41,6:48,6:46,6:53,6:52,6:57)

Seemed like we had a pretty good little pack together until about 10 miles. This part of the course is a slight downhill and the wind seemed to be at our backs, so I picked it up a smidge. According to the Garmin I was on a 6:47 average pace at this point. Hit the half way mark at 1:29:40 with 20 seconds in the bank. Mile 11-15 splits(6:44,6:49,6:52,6:54,6:59)

Mile 15 was the first slow mile, but it was into the wind, expected. The bigger surprise was the next mile a 7:34, yikes the wind was kicking my ass. Sucked it up and trudged on, but lost contact with the group. This is when my quads started tightening up. I hadn't taken any of my succeed caps. Dropped one when I took a gel. Didn't really think they would be a problem. I knew from the start that I only had 2, so I counted on taking one at about 18 miles and then another around mile 22. I had been drinking powerade/gatorade every other water stop and my gels were on schedule. Mile 16-22 splits (7:34,8:43,9:44,10:10,9:58,11:24,12:00)

Did the first walk at mile 17. Quads were tight and cramping but not locking completely. Continued this off and on for quite awhile. Tried to latch on when BQ1 went by and the same when his brother finally caught me. At mile 21, I stopped completely and drank at least 4-5 cups of powerade/gatorade. Another couple of miles of the run/walk before everything loosened up enough to slog the last 3 miles home. Might have helped to that the sun came out somewhere in the last hour. UGH. Mile 23-26 splits (10:52,8:37,8:36,8:16) and 7:34 pace for the .32 according to the Garmin. Only able to get to close to 8 minute mile pace after the cramping eased and able to run nonstop.

BQ1 finished in 3:09 (plus 3rd in age group). His brother continued the family tradition and qualified in his first marathon with a 3:14. DT got his qualifying time as well with a 3:17. Celebratory beers all around sure tasted great.

Cramping quads is a new one for me. Must have been the cold, wind and not enough sodium. Odd that the calves held out, but the sleeves really help there. The decision to stop completely at mile 21 was due to the cramping in my neck and jaw plus the quads. Probably looked like Dr. Jekyll because of the way I was holding my head.

(edited to add splits, after reading BQ1's log entry from his race)

Marathon mistakes

Marathon	Year	State	Time	Excuse
Atlanta	1996	Georgia	3:50
Rocket City	1997	Alabama	DNS	ITB band
Blue Angel	1998	Florida	3:49
Rocket City	1998	Alabama	3:49
Kiawah Island	1999	South Carolina	4:00	Calf strain
Dallas White Rock	2000	Texas	3:30
Kansas City	2000	Kansas	DNF	Achilles
Austin	2001	Texas	3:23	left gels at start
Austin	2002	Texas	3:39	wore flats
Country Music	2003	Tennessee	3:33	heat and hills
Chicago	2003	Illinios	3:40	dehydration
Mid South	2004	Arkansas	3:37	dehydration
Rocket City	2004	Alabama	3:17	Boston Qualifier
Boston	2005	Massachusetts	4:10	fueling
Flying Monkey	2008	Tennessee	3:50	hills
Flying Pig	2009	Ohio	3:05	out to fast
Snickers	2011	Georgia	DNF	shoes
Greenway	2011	Tennessee	4:49	hills, cold

I've finished 15 marathons, started a couple and DNF'd (did not finish) and even had a couple of DNS (did not start). Looking back I've made lots of mistakes. Even when I ran my best marathon, I could have run smarter. For this sub 3:00 marathon attempt, I'm going to try and not make any of the same mistakes.

Going out to fast
Laid out the splits from my PR marathon at the Flying Pig. Even though this was a 12 minute PR, I didn't stick to the plan. Like most newbie marathon runners, I ran how I felt and the early miles felt great. It wasn't until the halfway point that I slowed down to planned marathon pace. To late at that point, because even though I thought I could pull off a sub 3:00 that day, I went out to fast for the first 6 miles for even that time. I gave up 2:30 in the back half of that race. Not my worst crash and burn, actually it was the closest to even splits of any of my marathons.

Trying something new on race day
Ugliest example of this was the Austin marathon. I decided racing flats would shave some extra seconds off my time. The final 6 miles of this marathon were torture. I could see the blood coming out of my flats with each foot strike. When I finished and took off my shoe, the one toe was a big bloody mess. Actually had a repeat of this at the Snickers marathon, not quite as dramatic, but a whole lot earlier in the race. Caused my second DNF.

Time in the bank doesn't work
Tried this strategy for most of my early marathons. Never did work. Goes back to the going out to fast.

Adjust for the conditions
I've only run a couple of marathons that were to warm for me to run at my potential. 60 degrees or warmer and I need to slow down. Sometimes, it just makes sense to not go for the fast time. I've accepted that a DNF or DNS is the smart choice on some occasions. The DNF at Kansas City really should have been a DNS. I finished Kiawah with a calf strain, that should have been a DNF.

I picked the Rocket City marathon for several reasons. It's a fast course. Mostly because it's pretty flat. One little rise at around 18 miles, but no real hills. Weather is usually cooler without much chance of a warm day, versus a spring marathon. It's a small field, no half marathoners to dodge or run around. It's close (2 hour drive), I'll be sleeping in my own bed. This is the 35th year, they know what they're doing. Nice to finish and go inside to eat and relax afterwards.

Validation

Yasso 800's. I think most marathoners have at least heard of them. The marathon program I'm using now and for my PR effort has them scheduled about 7 weeks out. Last time I ran them, it was the confidence boost I needed to attempt a 3:05, when I had been training towards a 3:10. (actually they had me secretly thinking I could pull off a sub 3:00). I've also been injured pushing to hard several years ago.

This mornings effort sucked. Really almost expected it. I'd been wondering how in the world I was going to run 8-10, 3:00 800's when I was having trouble running 60 seconds at 6:00 pace. Warmed up for a mile with G in the misty/drizzle. The temperature was 45 degrees and a pretty strong wind. Ran 4 repeats and didn't hit a single one on target.Closest was about 4 seconds off.

Changed directions on the track and increased the recovery a little bit. I'd been taking a 400 meter recovery at a slow jog. This time I walked for a 100 meters and then slogged the remaining 300 meters. I was startled by another runner on the track and switched directions so we'd both be running the same way. I hit the start line about 10 yards behind this runner and started out for rep number 6. He was moving quicker than me, but stopped at 200 meters. I kept going and had my fastest rep of the day, 3:01. Damn. Just where I should have been all along.

Guess, I need someone pulling me on the track. That, plus it felt like the wind was blowing in my face for 300 meters of each of the laps. Plus, the cooler weather had me feeling aches and twinges I haven't had in awhile. I ran one more rep, but it was another slow one and called it a day.

The running streak has me feeling strong. I just don't seem to have any 5k speed. That's okay by me, don't really need it for the marathon.

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.

fall and allergies

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

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

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

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

winners

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

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

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

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

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

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.

GPS and getting faster

I've been following a thread on the Nashville Striders board about runners wanting to get faster. My first response is run more. Duh, you want to get faster run more miles. For me that's pretty easy to correlate to race results. When I don't have a specific race or goal in mind, I'll average 35 or so miles per week. I know at that kind of volume, my 5k time won't be anywhere near as quick as if I'm actually running 50+ miles per week and doing some speedwork.

I guess the bigger question is; "do they want to go faster and put in the required effort". I think the majority are content where they are with their running. That's ok, good for them, at least they're getting off the couch for some portion of the week. I've gone the other extreme. I'm the one running before the sun comes up, in the rain, snow, wind and what ever else mother nature throws out for that day. Don't get me wrong, I'll whine to those around me, but at least I'll be out getting the work done to try and see some improvement. Perhaps even more important is I actually enjoy running. Most days are fun. Not always, but the good days for outweigh the bad ones.

I have no illusions that I'll ever be as fast as the fast guys that I know. No problem. But, I do have goals that I'd like to attain. For me its just about getting out the door and doing something. I run so I can eat whatever I want and to drink beer, and not in that order.

This morning the brothers W and I met to do a speed workout. None of us had a planned workout, just the need to get in some speed. We wasted 10 minutes trying to program one of the GPS's for a particular workout. I probably have ten or so workouts already in mine, but none that struck anyone's fancy this morning. We gave up on the programming and decided to just head out for our warm up and then decide what the workout would be. We ended up just running three times approximately a half mile. Only know that because of our GPS watches. We actually just ran from landmark to landmark or more specifically "that yellow sign to the main road" and so on. Old school stuff. Really that's all it takes to get a little bit quicker. Run lots and some of it alittle faster. It's nice to have the GPS to give you some feedback during the run or when you're back home, but it isn't necessary.


I've been running for about 23 years. It's only been in the last few years that I've become obsessed with the GPS. I probably could count on one hand the number of times I've run in that time without it on my wrist. But when we go to the track, I'll put on the Timex, along with the GPS. Both give me data that I use to train with for future races. I just looked at my training before my last 5k PR. The thing that stands out is the mileage. Roughly 58 miles per week. That was the average for the 3 months, including the month of the race.

Purity Dairy Dash 2011

Couple of the fella's from the herd and their kids.

Took the #2 son to the Purity Dairy Dash yesterday with his mom and nephew. We made the same trip last year, except I ran as well. This year, I didn't race, just ran out with him to try and get some pictures. Few of the fella's from the herd raced in the 5k which followed the 1 mile fun run. They also had a 10k which started after the 5k.

Blustery morning for a race. Little bit of spitting rain. Temperatures stayed right at 50 degrees and the wind was constant to downright breezy at times. Would have been almost perfect except for the wind. I really enjoy this race, big crowds and always see lots of people I know. Really wish I'd have been in race shape.

Dylan came in 3rd place in his race, again. This year he started at the front. He's got a lot of speed, he just needs to learn how to maintain an even effort. Pretty cool watching him race. I ran with him for about about 200 meters after the start and then about the same in the last quarter or so for the finish. Didn't really get a decent shot of him running. (need to try some different settings on the camera)

Jogged out to the spot on the 5k course where the runners pass 3 times. It's the T intersection of the new course. About a quarter mile to the T, turn left 180 degree turn and then the one mile point, back past the T at a 1.5 miles out, then another half mile or so another 180 turn, back to the T and then home. Fast, flat course that's for sure. I really like that they eliminated the greenway section. (the 10k course uses it)

I tried out the video mode on the camera, but didn't get the shot I wanted. Lead pack of about 5 runners, and then a couple of runners by themselves and then the preacher by himself and then the rest of the field. The fast guys sure make it look easy. I waited until the W brothers ran by, side by side and then I jogged back to the finish.

Only a few minutes before the lead runner was finishing. His time was a smokin' hot 15:06. Guess the wind didn't slow him down any? Four runners under 16:00. Only a matter seconds between the next 3 places. Fastest 5k finish I've seen in a Nashville race that I can remember. Video I took was kind of choppy, the guys were going by to fast.

The herd ended up with a masters sweep in results, but no free Ice Cream. Only the overall winners of each race got the free ice cream. Well except for the fun run, where the top 3 finishers got an award. Dylan got an MP3 player. EB did get her years worth of ice cream. We didn't hang around long enough to see those awards. To cold with the wind coming off the lake.

Start of the 1 mile fun run. Dylan started at the front this year, versus the back last year. He's behind the kid with the gloves. (he was 2nd)

Raced to the plan. Let everyone go out to fast. Everyone in front of him at this point was toast after less than a quarter mile. He actually listened to the Old Man. The 1st and 2nd runner are out in front, out of the picture. Pulled back to them after everyone else faded.

Just before the turn for the last quarter mile home. 3rd place at this point.


Kick to the finish.

done with marathons

swiped from the web. Holler and I'll take it off.

Blah. Wind, cold, hills. They all combined to kick my rear end today. Big expectations leading into the Greenway Marathon in Nashville, TN. It was going to be the sub 3:00 that didn't happen due to the DNF in Albany, 3 weeks ago.

Let's talk about the wind first. It wasn't that bad, only about 11 or 12 mph hour. But, when the temperature is around 39-40 degrees it's kinda chilly. Lot's of the course was sheltered from the wind or it was at our back. But, the wind chilled my legs more than I envisioned. Should have gone with the calf sleeves at a minimum or even tights. Damn. Really thought I'd be running quick enough that I'd be over heated with the calf sleeves and certainly with the tights.




Downhill start from the top of the Percy Priest Dam. Nice conservative start, I was the fourth runner back for the first mile or two. Eased up behind the 2nd place runner but he was going just a touch to quick, so I backed down a smidgen. Then the freakin' hills started. Jeez, I knew we had some rollers before we crossed the bridge over the Cumberland, but I must have mentally blocked their steepness. They weren't that long, but the sure sucked the life out of me. Took what the course gave me and realized real quickly at about 9 miles that a 3:00 wasn't happening today. I was on pace for a 3:05.

Ok, no big deal. I can get back on pace on the flat section along the river, roughly 9 miles worth of flat. It just wasn't happening. I couldn't get on pace. I got a side stitch. What the hell, I never get side stitches, except maybe on shorter races with a whole lot more effort. Bejessus, what the freak is going on. Calves start to tighten up. Can't blame it on the hydration. I carried a bottle from the start. I was taking my Suceeed Caps on schedule, powergels as well. I was ready to call it a day before I even hit the half way point. Gave up third place and then a whole lot more places.

Stopped at the aid station that Chuck was working. Felt like crap. Ready to go home and be done, but I was almost at the most distant point of the course. At least until I got my sorry rear going again around the loop and the turn around point. Still giving up spots when Bill M. and ? passed me. Ok, no sweat, I'll tuck in behind them and ride my way home to a 3:30. That lasted all of about a mile, maybe two.

At this point I couldn't really decide if it's the cold slowing me down, my sore foot or what. At 18 miles when the Monkey crew passed me, hell bent on a 3:45 I decide I'm pretty much toast. I'd been doing the ultra shuffle for the last several miles. I walked up the hill to the top of the bridge and didn't stop walking all the way home.

It wasn't all bad. Annette caught up with me at some point and walked me home. She's a 50 stater from Chicago. What can I say runners are good folks.

I won't talk about the time, it was my slowest marathon ever. But, that's to be expected, I walked it home from 18 miles out.

Eve of the race

This will be the second time I've raced a marathon following a failed attempt. The first time was when I ran my Boston marathon qualifying time in 2004 at the Rocket City Marathon in Huntsville, Alabama with a 3:17. The failed attempt was 30 days earlier at the Mid-South Championship Marathon,in Wynne, Arkansas. I ran a 3:37 and needed a 3:20. The problem that day was dehydration. I didn't take in enough fluids and the warm weather didn't help either. Warm weather for me, being anything above 60 degrees for the marathon distance.

Weather for tomorrow is about ideal, temperature wise, low 40's to low 50's. Little chance of rain, 10%. I could do without the 12 mph north wind. It shouldn't be enough to slow the pace, only annoying. Perhaps the trees along the greenway will shelter most of it. I know the bridge across the Cumberland river will be especially windy, though we'll only have to deal with it twice.

This is going to be the smallest marathon I've ever run. 34 people signed up as of yesterday. That's not a concern. I don't need the big crowds of the major marathons. If anything that complicates race day. The smaller marathons work out better for race day logistics. The DNF at Snickers was about the perfect size marathon. Maybe 1,500 total runners combined for the marathon and half marathon. We were able to park within 100 yards of the starting line and maybe a quarter mile from the finish line. No buses, no lines, no crowds.

My only real concern with this race is the aid stations. Especially the distance between them. Most are about 3 miles apart, that's adequate. When I run marathons I make a point of taking water at every aid station, usually about 2 miles apart. Gatorade, no thank you. (my belly doesn't tolerate it) Dehydration has always been one of my weakness's. Tomorrow, I may carry a bottle just because of the 5 miles between the mile 18 and mile 23 stations. I've never raced carrying a bottle the total distance, though I usually do in my long runs and for 50k's.

Oh, and my freakin' foot. Never have really figured out what's going on with it. The outside of my heel was super tender/sore/swollen 2 weeks out from the DNF. I did manage to loosen it up with some trigger point massage. But, ever since then its taken a couple of miles for it to loosen up. Thought at one point it was Haglund's deformity. It's in the exact spot where my heel rests on the floor of my car every morning in the commute to Nashville.

10 days out

Yesterday's workout was 10 days out from the next sub 3:00 marathon attempt at the Greenway Marathon on March 27th. Did a progression run. That was the intent anyway. Plus, I wanted to give my marathon shoes one more try. Did a little surgery to try and loosen up the toebox. Not the first time I've tried to get a pair of shoes that didn't quite fit right, to work. One of the main reasons for buying these shoes was because they weren't as wide in the toebox as the Mizuno's I've been wearing for the last couple of years. Surprised that it's almost a quarter of an inch narrower, at a minimum.

Never again will I buy Nike's. It's been 10 years since I last wore any and that was a free pair that I got as a "Nike tester" or some sort of program. (it was a pair with the shock heel) Complete sillyness for a runner like me whose heel never touches the ground. Prior to that I'd sworn off Nike's because they discontinued the model I'd been wearing, the Pegasus. (it's back now I believe) That's the one thing that drives me nuts about shoe companies, changing the model every year. At least with the Asics, it was mainly just a color change. The shoes remained the same.

The progression run started out well enough. I wanted a couple of miles of warmup and then 3 miles at 7:10 pace, followed by 3 miles of marathon pace, 6:49 and then finish with 3 miles at 6:30 pace. The new shoes felt great in the early miles, the "running on clouds" kind of cushy feeling that stays around for the first few runs in a new pair of shoes. This would be the 4th or maybe even 5th run in these shoes in total but first since the DNF at Snickers. The three miles at 7:10 miles were easy, and the marathon pace was as well. Started to notice how tight the toebox was with the marathon pace miles. This time the rubbing was on the outer pad of the forefoot. It didn't affect my pace, but was noticeable with each foot strike. I bailed on the 3rd marathon pace mile, about 2/3rds of the way into that mile. I was afraid to kick it up to 6:30 pace for 3 more miles with my foot rubbing. Slogged it back home.

Ten miles on the day, with a few miles of marathon pace. More importantly, determined the shoes were indeed the reason for the blister at the Snickers Marathon. Question now, which shoes to wear for the marathon? Probably back to the tried and true Mizuno's.

DNF

Post shower and second lancing.

Pace band, pre-race


Fast master, exit left

Sad when one of the race officials doesn't know what that means. Think she called it a DNQ. Nope, Did Not Finish. Different from DNS, Did Not Start. Up until 5 minutes before the awards ceremony I was listed as the masters winner in a time of 2:33. Wow, I smoked everyone. Sounds about right, I took the sweep van back to the start area, put on my sweats and grabbed the fast masters sweats and hobbled over to the finish line. I stood right next to the line and asked one of the volunteers about the winning time and how many marathoners had been across. Yelled across to the score keeper that I was a DNF and I that my bib which I still had on would register and he agreed.

Got to see the number 4 marathoner come across and then the first female. Lots of half marathoners were still streaming across the line. I waited until the fast masters projected time and only 2 more marathoners finished in front of him. He missed his target but still was the masters winner and the 7th male across the line. He looked good coming to the line but said his stomach was upset and he needed to hurl. The score keeper came running through the finishing chute wanting my bib number, which I gave to him for the second time. He even wrote it down on the timing tape. Gave the fast master his distance and we headed back to the car. He dry hurled a few times and then he decided to sit down. I wisely sat about 10 feet away. The Exorcist director would have been proud. Projectile and green and volume to match. YUCK.



Back to the hotel to shower and then back to the finish area for the awards ceremony. Second time I've been in a marathon with the fast master and the second time his results have been screwed up. We found a race official to let them know that I shouldn't be listed as finishing and it looked like they'd even scored one of the Kenyans that had ridden with me in the sweep van as finishing as well. That wasn't the case. I forgot about one runner that crossed in earlier. They got everything corrected and he got his award. A back pack with "First Place Masters Male" and some other swag.

My race started out great. The Snickers Marathon had about 600 runners and the half about 800 runners. Common start for the first quarter mile, we turned right for a 4 mile loop through a college campus and they turned left and headed out the same direction we would be at around mile 4. Hit my fist split right on, but really had to put on the brakes. Lots of folks going out way to fast. Passed a female Atlanta runner that we'd spoken to the night before, when I was trying to back off from about a 6:30 pace, so I knew she was going out way quicker than she'd talked about.

We'd driven the course the day before, which I really think is a great idea. Nice to know what's coming up. Early miles went by really easy and had to really put on the brakes a few times to stay close to pace. We started catching the half marathoners around mile 6 for the walkers. They really got thick around mile 7 right before they split off to head home before mile 8. That was one of my fastest miles, 'cause I got pissed because they were taking up the whole road. (one lane coned off for runners)Settled back down and got back in to my groove when they split off. At this point my average pace was still around 6:42 versus a planned 6:50. Fluid intake was good, water at every aid station, roughly every 2 miles. This was important because I tend to cramp up when the temps get close to 60 degrees. It was about 57 degrees and overcast. Gels and succeed caps were right on schedule according to my handy pace band. (which I admit does look pretty silly on the front of the line)

Runners really thinned out after the half marathoners split off. I had surged a couple times to shake someone who insisted on running on my heels. Runners in front of me started to separate as well, they were going about a 6:30 pace or so. This section of road was the straightest section of the course for about 2 miles. We thought we'd have southeast winds and the wind would be at our back for this section. Turned out the rain started and the wind was in our face. Nothing to bad, light drizzle just enough to cover the glasses, but not enough to get you wet. Wind wasn't really strong enough to affect pace and I was clicking off my most consistent miles, 6:49's.

Mile 10 was time to take another powergel. Used a hammergel I grabbed at the last aid station. This was where I started to notice a hot spot on my forefoot right behind my big toe. No worry, everything was going great. Tried to concentrate on the task at hand. Pace was still good, calves where good, breathing great. Rain had stopped. Came into a country club sub-division and the turns started. This was also where the only true hill of the race was located. Started to alter my foot strike to quiet the foot. The uphills aggravated it, the downhills gave me relief, but only because my heel was slapping the ground. Damn foot just wouldn't shut up.

Passed the half marathon point with about a minute and a half in the bank for my sub 3:00. Lost sight of the runner in front of me and didn't dare look back to see if anyone was catching me as my pace was slowing with the altered foot strike. Kinda like a limp shuffle, pace was still about 7:20, but it was tough to maintain. Stopped before mile 16 to lance the blister on my foot. Really thought about getting back up and continuing on. But, one of the course officials came by in a golf cart and I called it a day. He gave me a ride to a water stop before mile 16. Pretty damn humbling to be sprawled out on the grass in someones front yard with a blister, while everyone else soldiers on.

First aid truck came by and I got in. That wasn't the sweep wagon, though. Waited around and watched the 3:20 pace group caterpillar by with about 20 or so followers and then the stranglers trying to keep them in sight. Sweep van pulled up and I was the 4th runner to be picked up. Two Kenyans, who "got lost". That's about all they would say. The other runner was the female from Atlanta she was already over the DNF and we talked the whole way back to the start.

Decided on the walk back to the car after the awards ceremony, "I'm retiring from marathons." But, there is a half marathon next weekend and then a marathon in a couple of weeks............................

Splits for grins
1 6:49
2 6:45
3 6:44
4 6:36 back by the start and crowds
5 6:41
6 6:42
7 6:39
8 6:35 half marathon gaggle
9 6:49
10 6:49
11 6:49
12 6:56
13 6:54
14 6:56
15 7:09
16 turn off the *&^%%$! Garmin