miles

Monster mile week for me, 75 miles. Mid 70's again next week and then cycle down a week in the mid 60's. Training has been going really well. Other than the fact that I can't read a training schedule. Last weeks long run ended up being 19 miles with 2 miles worth of fast finish. Hadn't planned on the 19 miles, really only wanted 18 miles. But, in order to get my miles, I started earlier than everyone else and ran the route they were running. It was a 14 mile loop, instead of the 11 mile loop. No big deal, that's why I like running out in the country from that point a couple of different loops of varying lengths and lots of hills. Nothing like Percy Warner Park, but hilly none the less.

Way to earlier in the schedule to be doing the fast finish stuff. The Fastwich decided to pick it up coming off the last hill of the day and I went with him. Actually felt good to click into marathon pace. Did decide to only do 2 miles worth and then slog the last 2 miles home. Still, great feeling for that first long run to have enough energy for some fast finish. Those workouts really helped on my last marathon.

Guess I'm just feeling really strong right now with the increase in miles. Watching the workouts that the Fast Master is doing in his prep, almost has me feeling unprepared. Probably why I got sucked into doing a couple of miles of fast finish.

Running streak is still going, but I'm willing to let it end at any time. The coming week will be a real test with some of the lows predicted to be in the low teens. Ten degrees is about the lowest I'm comfortable running. Only downside to taking a day off is going to be trying to get the miles where they need to be.

Watched the Rudolph Run go by twice in front of our vantage point at BB Kings. (great live music) Interesting to watch the different foot strikes and running styles among the front runners. What was really baffling was how much the bare foot runners foot slapped the ground. He was up towards the front and running about a 6:20 or 6:30 pace. The way he ran almost reminded me of the Fred Flintstone character. Hard to believe he was going at that pace. Not that its quick or anything, that's the pace I ran last weekend at the Boro Dash.

14 weeks out

Knew I was 14 weeks out, but think I've read my training plan wrong. No harm done, lots of time to get in the right workouts. I had already adjusted one of the workouts because it just seemed to easy. Plus, I'd been doing some Jack Daniels speed workouts to try and sharpen up a little bit of speed for the Boro Dash. Biggest improvement was probably just from the increase in miles. Low 60's for the past two weeks.

The Boro Dash was well represented by those of us in town from our little running group. One overall winner, one first place age group award, a second place and a third place. Not bad for a bunch guys over 40. For a first time event this really turned out well. Champion chip timing for the first 1,000 runners and they ended up with over 1,600. Everything seemed to run smoothly. Only complaints were to be expected, those who didn't get chips, didn't get times. Maybe next year, they can give chips to only those interested in being timed, similar to what they do for the Boulevard Bolt.

Pretty happy with my time for the Dash. Not quite as quick as I would have liked but, it shows that my VDOT has increased to a 50. I should be able to get to a 52 or 53 by the end of this training cycle. Unable to match the fast Wich's pace when he passed me before mile 2. Almost thought I'd be able to reel him back in, but he gapped me by over 30 seconds. I was surprised to beat his brother, BQ1. It wasn't by much, and I didn't even know he was coming.

I did manage to chase down one of the young ladies who passed me just as we crested the rise in front of the basketball arena. They passed me with about 1,200 meters to go. I couldn't match their pace. One went on for the first female and the other is the one I chased down on the track and just barely caught at the line. (picture above)

Believe

Start of the new marathon training cycle. March 5th, the Snickers Marathon in Albany, Georgia. This is my first attempt at a sub 3:00 marathon. Never would have even thought the time I had at the Flying Pig marathon would have been possible. It put the 3:00 bubble in my head.

The training program this cycle is going to be a carbon copy of what I used for the Flying Pig, from McMillan. The only modification will be to up the mileage, just a smidgen. I want to average mid 70's, but have every 3rd week or so top out in the low 80's. Also, will increase the pace on some of the key workouts by a smidgen.

Ran this morning, instead of taking the day off. The past 2 weeks my mileage has been in the mid 50's. Want to hit the mid 60's this week and the only way to do that without doubling is to run 7 days a week. I've done it before, but this time if the streak is broken to take a day off to rest, so be it. One thing I've finally figured out is the importance of rest and recovery. Either, slogging the day before a hard workout or the day after one; or just sleeping in and taking a day off. (not really any brainstorm on my part, but rather some things I've read, in print and on line.)

Fun little marathon this weekend in Percy Warner Park. The 5th running of the Flying Monkey Marathon. Trent has done a tremendous job with this marathon. Each year has a different theme, this year is a 60'ish, kinda monkey groovy, laid back, peace, love and lots of hills. I've run this race once, and volunteered once. This year I'm going back to volunteer, plus run the half marathon. (or at least half of the course and whatever it takes to get me back to the starting line).

Veterans Day

Be thankful for our veterans and those who continue to serve in our armed forces.

Middle Half Race Report

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

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

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

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

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

Finally fall and the fifth annual fat ass fifty k

Beautiful morning for a fall run. Went out to the greenway here in Murfreesboro and everyone else must have thought the same thing. Don't think I've ever seen so many runners and walkers, even a couple diehards on their bikes. Ran into a large component of the Murfreesboro Ultra family, MUF? Voted and it was decided, lets do another Fat Ass. This will be the 5th year. I'll update the info on the link to the left with the correct date, but it will be on January 1st. Just like every other year. Everything else is the same. Free, no tshirts, no times, no clock.