Weekly Recap (4 Weeks from Newport, OR)

Sunday
Double: 5 in a.m. / 10 with 4 x 800 VoMax in p.m.

Saturday
6 with 4 x 200 strides in afternoon

Friday
Off

Thursday
20 miler. Good run. Still hot.

Wednesday
Off

Tuesday
15 miler. A real Mutha. The heat is suffocating.

Monday
Double: 9 during lunch, 5 evening.

Weekly Recap (5 Weeks from Newport, OR)

Sunday
Double: In afternoon, went for 8 at LT pace. By four, I almost heat stroked; had to quit. At night, did solid 9 with 5 X 600 VOMax.

Saturday
Off

Friday
Off

Thursday
18 miler. Soild run. Five pounds lighter would be nice.

Wednesday
7 with 3 x 200 strides

Tuesday
Six recovery

Monday
13 with hills

Weekly Recap (6 Weeks from Newport, OR)

Sunday
4 miler in afternoon / 6 milers at night with 5 x 200 strides

Saturday
8 miler

Friday
21 miler. Strength good. Aerobically, good. Need to lose 5lbs; hell let's make it 10.

Thursday
5 mile recovery

Wednesday
12 miler with 8 at LT

Tuesday
Off

Monday
14 miler.

Weekly Recap (7 Weeks from Newport, OR)

Sunday
Did 5 miler in a.m.; had a 11 with VO max in pm, but had to pass.
I feel like I'm verge of shin splints. Still have four weeks of serious training.

Weight not perfect, but not bad. Training not bad, but not perfect.

Will really try to focus last four weeks, and see if I can get into 3:10 shape.

Saturday
Double 5 miler in a.m. / 15 miler in p.m.

Friday
Off

Thursday
5 mile recovery

Wednesday
16 with 12 at marathon pace. Really moving. Run went well, but pretty beatup aferwards.

Tuesday
11 miler

Monday
Off

Weekly Recap (8 Weeks from Newport, OR)

Sunday
10 with 6.5 at LT

Saturday
seven

Friday
15 miler. Added hill work.

Thursday
Off

Wednesday
20 miler. Aerobically felt good. Strength good also. But I could feel the extra 5 lbs I'm carrying.

Tuesday
Off

Monday
8 miler

Weekly Recap (9 Weeks from Newport, OR)

Sunday
10 with 5 at LT

Saturday
Off

Friday
13 miler. That makes 45 in last three days.

Thursday
15 miler

Wednesday
17 miler

Tuesday
4 miler

Monday
6 miler

Weekly Recap (10 Weeks from Newport, OR)

Sunday
18 miler

Saturday
Off

Friday
Off

Thursday
Frustrating, frustrating, frustrating! Going fo 18, by 10 soaked, by 12 getting hard to breath, at 13.5, heart rate shot up. Really Frustrating.

On the bright side, my schedule actually has me off the next two days. A cold front is suppose to come through late Friday, and it should be 10 degress cooler late Sunday, when I can get back to gym. With some luck, get my 18 miler in.

Wednesday
Five

Tuesday
9 miler, extra 1/2% incline all the way through

Monday
14, ran well.

Carbbed Up

Went to San Antonio Friday. Ate my favorite food, Indian. After four trips back to the buffet, I was carbbed up.

Before leaving Sunday, ate my second favorite food, Dim Sum. After $ 40 of rice and bai, I was really carbbed up.

As a result, ran strong 9 mile LT run Sunday, then came back in less than 15 hours to post a strong 14 miler.

People assume that it's easy to lose weight with all the running; they don't understand that a large amount of carbs must be constantly consumed to pop the equivalent of an half-marathon every other day.

Weekly Recap (11 Weeks From Newport, OR)

Sunday
Strong 9 miler, with 5 at LT

Saturday
Off

Friday
It wasn't much, but the wind lightly blew out of the north. What a difference. Cruised a 11 miler and add some long, but gentle inclining hills.

Thursday
Came back and did a 12 miler, using portable fan on mill.

Wednesday
Was going for 12, sweated so much couldn't breath by 7.5.

Tuesday
five

Monday
With busy week pending, I was up at 5:00 a.m. and on mill by 5:20. Put in my 17 mile LR to hedge against getting tied down later in the week. Overall good.

I did bring an extra pair of shoes in case I soaked through first pair. Sure enough, had to switch at 14 1/2. Not only did it give me traction, but the shoe switch made my feet feel light, without the extra 1-2 pound of water weighing down my initial pair.

It's official, I'm skinny.

I don't believe in weighing oneself. Muscle mass, water retention, and
other factors can significantly swing your weight. Basing your fitness
level on your weight just isn't logical. Therefore, I generally refuse
to step on a scale.

I know that five years ago, before I started running, I weighed about
225, but I was lifting a lot of weights. Three years ago, I had to
weigh in before the Houston marathon for medical information. I told
them not to tell me the number, but later a running mate told me it
was 206.

Well, this week I went to get an annual checkup. Again, I told the
nurse not to tell me. But when reading the chart, the doctor let it
slip, 185.

No wonder friends I haven't seen in a while get a serious look of
concern when I bump into them. I'm 40 pounds lighter, but I wasn't fat
to begin with.

But as a general rule, Boston marathoners aren't "husky" persons.

Most people are shocked when I mention I'm too heavy, but for a future
sub 3 marathoner, I am. Need to loss 8-10 pounds.

Someone has to do it

PS: my resting heart rate was 51 beats per minute.

Weekly Recap (12 Weeks from Newport, OR)

Sunday
Five w/5 x 200 strides

Saturday
Eight

Friday
Five

Thursday
15 miler

Wednesday
Off

Tuesday
11 miler. The gym has gotten on me before about wiping down the mill after a run. I do take the provided paper sheets and give it a once over.

Well, today I put in a hard 11 and the mill, as well as a two foot radius around it, was soaked with sweat. Damn it, if they would keep the gym temperate below 80, I wouldn't have this problem. I gave it a once over, but according to management, not good enough. They really got on me. I tried to be alacritous, but really I was thinking "The Hell with You! "

Monday
11 Miler

Post Race-Final Recovery Week

Sunday
Off

Saturday
Off

Friday
Off

Thursday
11 miler. Was going to 15 but sweated so much shoes were sliding off mill. I actually switch to another mill at 11 thinking that would do the trick. I realized I was soaked through the shoe. I guess I will literally have to change shoes at the halfway mark.

What a bunch of crap. Guess I gotta do what I gotta do to get in my mileage.

Wednesday
Off

Tuesday
five

Monday
8 miler. Threw in a couple of hills. Heat was terrible.

Post Race-Week 6

Sunday
13 miler

Saturday
Seven Miler

Friday
Five Miler

Thursday
Six Miler

Wednesday
Off

Tuesday
7 miler-felt good. Was going to do ten by I was sweating so much after an hour that my feet started slipping off the mill.

Monday
8 miler

Not Running Well

First three weeks post race, I ran great. Then I got tied down with work, and also put on five pounds more than the usual post race five pounds.

Ergo, now running like crap. Not very happy at all.

Also, busy week comming; I'll be lucky to get in 35 miles.

But, I still have two weeks before beginning another cycle. I will work to turn it around. Work should slow in two weeks also.

Post Race-Week 5

Sunday
12 miler.

Saturday
Off

Friday
Five miler

Thursday
Hit pavement for 6

Wednesday
10 miler. Literally, almost heat stroked, even on treadmill. Was trenched at 5; could barely breath at 9.

Tuesday
6 miler-piece of cake

Monday
Off

Post Race-Week 4

OFF REST OF WEEK
I rarely let work interfer with training. This is an exception. With a mutli-million dollar asset transfer to prepare for a tax return, I have to put traning on back burner for 5-7 days.

Thursday
8 miler; again completely soaked. Will have to pull out portable fan for tomorrow.

Wednesday
8 miler; completely soaked

Tuesday
15 miler scheduled, stopped at 5. Bad humidity. Was soaked by 5. Couldn't breath well. Try again tomorrow

Monday
Hit pavement for 10 miler. Temperature wasn't bad (69), but humdity was terrible (92%).

Post Race-Week 3

Sunday
5 miler

Saturday
Off

Friday
10.5 miler.

Thursday
10.5 miler, with an extra 1/2% incline all the way through

Wednesday
Off

Tuesday
13 miler

Monday
11 miler with an extra 1/2% on the incline all the way through

Post Race-Week 2

Sunday
Seven

Saturday
Weather was nice. Hit pavement about 8:00 pm for six miler.

While running through the Lakes subdivision, I was headed toward a well lit four way stop intersection. As I approached, a car was coming in the perpendicular direction.

At my current pace, I was going to be halfway through the intersection by the time the car came to a stop at the sign. Clearly they would see me, pause a second until I completely crossed, and then go. I have enough running experience to know that wasn't going to happened.

I broke pace just a tad to be safe, and sure enough the car rolled right through the stop, never coming to a complete halt. When the car was halfway through the intersection, I was about a quarter way through. That's when they saw me.

I had both my arms high in the sky, with a disgusted angry expression on my face that clearly communicated, "What the F***!" That's when they stopped, two feet from me. Clearly able to see I was ready to kill someone, the driver just rolled down her window half an inch and said in a mouse voice, "Sorry, I didn't see you."

The words, "That's not a God Da** yield sign!" were about to leave my mouth, but the driver quickly accelerated away.

Before I was a runner, I wouldn't have seen the big deal myself. But now, things like dogs, drivers, extended un-trimmed trees/bushes, and household crap left on the sidewalk are just intolerable. Last night I even had to yell at two kids on bicycles. They clearly saw me running down the street, but swerved in front of me forcing me to stop.

If I ever go to jail for murder, it will either be because they touched my children, or threw off my pace during a run.

Friday
Off

Thursday
Ten miler

Wednesday
Seven Miler

Tuesday
Off

Monday
Six miler

Really Enjoy Running Post Marathon

The six-eight weeks following a marathon are my favorite training.

Only putting in 40-45 miles a week, you feel fresh almost every workout. Also, without LT, VOmax, Long Run weekly combinations, you don't feel any pressure to conserve. You can just let loose if you feel like it.

However, I've been really eating lots of junk. To help stay focused on my nutrition, I'm planning to run the Seabrook half-marathon on March 14th. I ran it last year and it was a great event.

The course is flat as a pancake, and the trail is great (level without a single pothole. It lots of fun to run through the pine woods on a packed down trail.

About 400-500 runners do the Saturday half (there's an another half and full on Sunday). I ran 1:35 last year and placed 7th overall out of 400+ (1st in my division). It's a great race for a local class runner to place in their division.

Post Race-Week 1

Sunday
7 miler. Felt fine.

Saturday
Off

Friday
Ready to do a five mile recovery run today.
Will finish off a bottle of wine that was a Christmas gift. Then get back to some serious training.

Thursday
Sore, but feeling better. Still eating junk

Wednesday
Still unable to run, but loosing up some. Still eating lots of junk

Tuesday
Both calfs and quads still very sore.

Monday
Pretty sore. Bad blisters on both feet. Don't see myself running until the weekend.

Downed a bottle of wine in the evening. Though nice, again this last marathon made it clear I'm overweight, well to be a top percentile marathoner. Most people ask me if I've been sick I look so thin. But I was a relative Paul Bunyon compared to the others in the "Preferred Class" corral on Sunday. To be honest, I could easily lose another 10 pounds to be in a "regional" class.

My goal is now to reach a 70% "age grade" scoring.

http://www.runbayou.com/Wavacalc.htm

"Age Grading" statically ranks your competitiveness based your age and gender. An age grade of 100% means you hold the world record for your age group.

Over 90% World Class competitor (based on age)
Over 80% National Class
Over 70% = Regional Class
Over 60% = Local Class

This last marathon gave me a 67.7% grade. A 3:06:30 takes me over 70%. That's my goal this year.

Marathon #10-Phoenix

Phoenix Marathon
January 18th, 2009

Four days before the race, I emailed my running mate:

"Good Enough

The weather is not as good as advertised on the race website, 'average start temperature 40 degree.' But the 49 degree gun time forecast is good enough, if the wind is out of the north. My weight is five pounds heavier than I wanted, but still the same as my BQ weight this time last year. All in all, going for 3:10 again. Should be OK for first 20, after that, it's a crap shoot. I do feel confident that I will PR."


When, the race day forecast reached 77, I started to get a little antsy. "It's a dry heat," many would say. I agree, if you are standing in the shade. The day before the race, I walked out of the hotel at 10:30 and stood under the covered drive thru; it was cool and comfortable. I then stepped out to the street. Five minutes later I had a sunburn.

I decided on a race strategy different from my previous nine marathons, a positive split. The accepted optimal strategy is to hold back the first 20 miles, and then let loose the last 6. However, the forecast showed an 8 degree increase in actual temperature from 10:00-11:00. Adding in the high UV sun intensity, this meant the rise in apparent temperature would be about 15 degrees.

I thought it best to take advantage of the cool start by building a 1-2 minute buffer, and then slowing pace by 10-15 seconds a mile after 20. Given I had run a 1:33 half marathon, in bad weather conditions just a month earlier, I was confident I could easily pull away from the 3:10 pace group at the start.

My previous 3:18 personal best (PR) time, run in Houston exactly 12 months earlier, qualified me for a "Preferred Corral" seeding. This meant I was allowed to queue up directly behind the elite runners, mostly East African, only 10 feet from the start line. When I entered the preferred corral, immediately the Sesame Street jingle came to mind, "Of these things, which one doesn't belong?" I didn't see a single runner over 140 pounds. I voluntarily moved back one corral where the 3:10 pace leader was. Though I planned to run ahead of him, I didn't want to get pulled out too fast by being lined up next to the elites.

The gun fired and we were off. At mile one I was about 10 yards behind the 3:10 pace leader. There were about 35 other runners bunched in tight around him. At mile two the pace felt fast, almost too fast. I was sure the leader was running ahead of pace to free up some space. I didn't worry about it. However, as we hit mile three, a runner with a GPS watch called out to the pacer leader, "Good job Bill! You're right on pace." "Uh Oh!" I said to myself, "this is not good."

We were right on the 3:10 pace, but it felt fast. I became apprehensive. "I don't see me carrying this past 13-15 miles," I worried. At mile five I was running dead-even with the leader, though about 20 feet off his left shoulder. Just then, something unexpected occurred.

Two young runners out of Idaho came by. I think they were on the university team as they wore identical type uniforms. They were running about a full beat faster than the 3:10 pacer. Their stride just pull me with them. By mile 10, we were a full minute ahead of 3:10 pace. I actually felt comfortable and was running rhythmically.

Coming to the 12 mile water station, one of the youngsters had fallen back. The other was about to lose me. Not by pace, but by running straight through the water stops. Having emptied my handheld water bottle at mile 8, I needed to slow at the water stops to stay hydrated. Fortunately, one of the few women runners keeping stride with us stopped for water also. As we pulled away from the table, I told her, "Let's go, you're my rabbit." The young girl (20 something) replied with alacrity, "Yes Sir."

Our pace perfectly synced; rather than having fast leg turnover, she had long powerful strides. Even being eight inches shorter than I, our strides matched well. She was really moving; I could feel that we were at a faster pace than I had planned. But it felt so rhythmic and natural; I didn't want to break.

At mile 20, "Yeehaw," we were a full three minutes ahead of the 3:10 pace time! "Mile 23," I said to myself, "Try to hold to mile 23." My legs were feeling tight and starting to hurt. I knew I would have to break pace. But with the buffer, 3:10 was still in range.

At mile 21, my quads were really hurting. I wiped my hand across my arm; it looked like I just stuck it into a bucket full of sand. It was completely covered with salt. By mile 22 I had to break pace and my rabbit pulled away. At exactly the 23 mile mark, the 3:10 pace group passed me. I say "group", but of the 35 or so initial runners, only four remained: the pacer, two men and one woman.

I tried to stay within shooting range of the group, hoping for a burst at the end. But by mile 24 I was exactly one minute off the 3:10 pace. I was in lots of pain. I couldn't take full strides anymore. I shorten my steps by 25% and tried to increase my leg turn over. I lost another minute at both miles 25 and 26.

I crossed the finish line in a new PR of 3:13:20, placing 272 out of 6,408 finishers.

As my email stated four days earlier, I thought 3:10 was possible, but not probable. My disappointment is not in failing to reach 3:10, but in having come so close. Had I been able to hold pace just another mile and half, ten minutes, I probably would have run sub 3:10.

Well, I am closer than ever. I think I'll break the 3:10 mark in the next year.

Phoenix Marathon Quick Results

Solid PR, 3:13:23
Placing 272 out of 6,408 finishers. Still waiting on official results

Good Enough

The weather is not as good as advertised "average start tempature 40 degree." But the 49 degree forecast is good enough, if the wind is out of north.

My weight is five pounds heavier than I wanted, but still better than my BQ weight this time last year.

All in all, going for 3:10 again. Should be OK for first 20, after that, it's a crap shoot. I do feel confident I will PR.

Race Week

Friday
Headed toward Phoenix

Thursday
easy 5

Wednesday
off

Tuesday
had 7 with 2 at marathon pace.

A client called needing a tax estimate. After 3.5 miles, if felt fine so called it day and billed the client.

Monday
5 am / 4 pm

Let's Go

Race week. Ready to bloody run. Can't take waiting much longer.

Weekly Recap (2 Weeks till Phoenix)

Sunday
13 miler. cold front come through Saturday; piece of cake.

Saturday
Standard 5 with strides

Friday
Standard 8

Thursday
Standard 7

Wednesday
6 and 1/2, with 2 x 1,600 VOmax

Tuesday
Five

Monday
Off

The Waiting Game

Two weeks out and training all but done. Now the waiting game.

Most importantly, need to stick to diet next 10 days. I really don't need to lose anymore weight, but a pound or two wouldn't hurt. With low carbs and some crossing training, I might get it.

Weekly Recap (3 weeks to Phoenix)

Sunday
17 miler. A tough one after yesterday's speed run.

Saturday
10k full bore. Solid run. 44:30 mill time with heavy shoes.

Friday
Off

Thursday
9 miler.

Wednesday
11 with some hill work.

Tuesday
6 miler

Monday
11 with 6 x 1,000 VOmax. Always a challenging run.

Another year comes to a close.

Weekly Recap (4 weeks to Phoenix)

Sunday
5 miler

Saturday
5 miler

Friday
20 miler. Hot muggy. Good run. That makes 80 miles in last 8 days.
Feeling a little worn down.

Thursday
Off

Wednesday
Lemonade out of lemons. Had 11 with 6 x 1000 VOmax. Within 2 minutes my hamstrings were so tight and tender I knew the VOmax was out. By mile five was was feeling heavy and ready to call it a day.

But I had eaten so much junk in the last 24 hours, I felt I should do at least 10 just to burn calories. I decided to spice it up a little. I usually hit my cruising speed about mile seven and hold that pace. I decided to continue to accelerate all the way through, a bump about every mile or so.

By mile 10 I was moving pretty good, and feeling better. I took all the way to 12 really flying the last mile.

Solid run. That makes 60 miles in the last 5 five days (12 mi/day average).

Tuesday
Standard 8.

Monday
15 miler. The only carbs I ate Sunday and Monday was one bowl of cereal. As a result, the 15 miler felt like 30. I don't know why it is, but when a cut back on carbs, I sweat twice as much. The weather was very cold, yet by mile 10, I was soaked through.

Carrbing

After two days of low carbs, I scarfed it down today.

It's just murder to run farther than five, without any carbs. With a hard 11 miler with 6 x 800 VOmax tomorrow, I carbed up (pigged out).

Well so much for the diet. After I do my 20 miler this week, I'll cut back.

American Bank Annual Half Marathon

(me in white . placed 8th out of 110, 2nd in my division
The guy in red was 6th, 1st in my division 1:30:46)

As noted in an early post, I was looking forward to this run about as much as a colonoscopy performed by Barney Frank. I knew at best I might squeak out a PR; but due to the weather, there was no way to run my potential and my 1:30 goal.

The forecast held; at gun the temperature was 65 with 100% humidity and a 10 mile/hr south wind. The roads were quite slick from the fog. Damn the torpedoes, I went out at what I thought was a 1:30 pace.

I didn't wear my gps watch, but a runner next to me did. At mile two he said we were on a 6:50 min/mile pace (right at 1:30). It felt too fast aerobically. I relaxed my leg turnover, but tried to maintain the strength of my strides.

I could bitch about the weather, and there was plenty to bitch about. However, I was actually grateful it wasn't worse. The wind was fairly strong running into it. And the sky was completely overcast. Even a slight bit of sunshine would have doomed me.

I only looked at my own watch once, at the turnaround: 46:17. My second half split was about equal (46:40), which is a good indication that my endurance / strength was good.

Yes I PRed, but I was still quite unhappy. Not because I didn't hit 1:30, but because I couldn't set an true baseline. I just don't know if I can hold the 7:06 min/mile pace for a full if weather conditions are great (i.e. 43 with 40% humidity). I think I can, but without a baseline, I can't benefit from the confidence knowing I can.

The race did confirm one thing, I need to lose 3-5 pound. Three will work, 5 would be great. With only three weeks of training remaining (one of which is a taper), I'll have to double up on cross training to lose the three. If I want to make it five, I'll have to go low carb the last three weeks.

Weekly Recap (5 weeks to Phoenix)

Sunday
12 miler

Saturday
American bank half marathon 1:32:56.

Friday
9 with 5 x 600 VOmax

Thursday
Off

Wednesday
Five miles into a 12 miler, I called it quites.

Tuesday
9 with 8 at LT.

Monday
4 mile recover

In a Bad Bad Mood

Confident I could post a sub 1:30 in this coming Saturday's American Bank half-marathon, I pre-loaded my mileage last week by doing two long runs. I posted a PR for both my 21 miler and 18 miler.

Then on Monday, I saw a Friday night forecasted low of 63. Half my motivation left me. I ran a sloppy four mile recovery counting every minute until is was over. On Tuesday, a cold front came through and picked me up some; I ran a good eight mile LT.

Now as of today, they're forecasting a Friday low of 67 with a 15 mile/hr southwind, and 95% humidity. As a taste, the wind shifted to the south tonight and brought the humidity to 96%. Five miles into a 12 miler (at a easy pace), I was totally dejected and quit.

All I could think of is how I'm going to have to bust it full bore Saturday in these oppressive conditions, and still be lucky to PR a 1:34. More specifically, I was recalling how I almost heat stroked in Chicago after 8 miles in similar conditions.

I could express this more urbanely after six years of college, but the only way to really express it is to say, "THIS SUCKS!!!" And to make it "COMPLETELY SUCK", the forecasted high for Sunday is 57.

Weekly Recap (6 weeks to Phoenix)

Sunday
18 miler. Added some hills, tough run with the muggy conditions.

Saturday
Standard 6 miler.

Friday
Damn. I had 12 scheduled with 7 at LT. After posting a four minute PR on a 21 miler just 48 hours eariler, I thought it would be hard. But to my surprise, that wasn't the problem.

The weather was nice and cool. I didn't even think of using my portable fan that I place on the treadmill for hard runs. By mile 3, I knew that was a mistake. I was sweating pretty good.

By mile six, I was trenched. By mile 7 (with 4 LT done) I couldn't breath, just too much water loss. I called it quits. Initially I was POed, but hell I just creamed my 21 miler two days ago. I don't think it was a conditioning problem.

Thursday
Had 6 scheduled. But a client called about his retirement plan, and I spent three hours working on it and had to miss my run.

Wednesday
Well, I might pay for that one also. After two easy days, and a nice cold front coming through, I decided to PR on my 21 miler.

I bested my previous 21 mile training time by a full four minutes (174 minutes). Aerobically, felt fine. But the extra speed cominbed with the extra five pounds I'm carrying was hard on the body. Overall, solid run.

Tuesday
6 mile recovery

Monday
8 with 5 x 200 meter strides.

Weekly Recap (7 weeks to Phoenix)

Sunday
Had 8 scheduled, but a client called with a rush job. I had to miss workout. Besides burning 1,000 calories, which I need, there was no conditioning loss.

Saturday
16 miler. Ran about 7:00 p.m. Dew point was only 45; it was like running with a oxygen mask. Barely breathing. However, legs still not recovered from Thursday.

Friday
6 mile recovery.

Thursday
Well, I'm going to pay for that.

Had 16 scheduled, with 12 at marathon pace. I wanted to set a PR on the 12 section, so after four good miles, I took it down to about 7:00 min/miles. Felt fine after first 30 minutes, so I took it down another 10 sec / mile. After another 30 minutes, I could feel the lactic acid building up.

I was afraid that I would throw off the rest of my training this week if I went to hard. But I was also afraid that if I broke pace, I would just stop. I hate to miss mileage. So I pushed hard the last 30 minutes.

All in all, a PR and 100% effort. I'm just afraid my 11 miler tomorrow will be very difficult now.

Wednesday -Off

Tuesday
Reality Check. I've been front loading my mileage so I can get in a taper before the American Bank Half Marathon the week after next. I tried to squeeze in 11 with 5 x 1,200 VOmax.

Cruised the first six miles, but after running my first 1,200, which took me to 7 miles, I stopped there as I had a 7 miler scheduled originally. After 15 on Sunday and 8 uphill yesterday, my legs just weren't in it.

I will try to makeup the VOmax Friday, which is when I originally had it scheduled. However, anyway you look at it, 5 consecutive 1,200s at 6 min/mi pace is brutal.

Monday
6 miles a.m. / 4 miles p.m. scheduled. I combined it into a 8 miler with a slight incline all the way through. I don't care much for hills during a race, but it really helps with focusing during training.

Weekly Recap (8 weeks from Phoenix)

Sunday
15 miler, solid run.

Saturday
Had 11 with 6 LT scheduled. At mile 8, with 5 LT done, I was feeling fine. Then out of nowhere, I got a lower stomach cramp. I tried to run through it, but it became acute at 8.5; I had to stop.

Initially, I was angry. But then I noticed how fast I recovered; 30 seconds later I was breathing normally with a standard heart beat; I just had cranked out 5 1/2 6:30 min/miles. Would have preferred to hit all 11, but still solid LT.

Friday
Standard 8 with 5 x 200 meter strides.

Thursday-Off

Wednesday
20 miler. Good run; added some hill work (slight long inclines) to break it up some.

Tuesday
7 miler with strides.

When doing my 200 meter strides, I was running sub 6 min/mile pace, moving pretty well. After my last stride, I just stopped the treadmill. A young girl (mid 20s) who was on the adjacent treadmill gave me a condescending look and said, "Don't you warm down?" I replied, almost confused, "No." She then gave me a contemptuous look as if I didn't know what I was doing.

Monday
A 15 miler that felt like 20. I did run the first four at a slight incline, but I don't think that was what made it so difficult. A strong cold front came through last week and I got use to a week of cool dry air. Running in the humidity again made the run feel much harder. Cool front coming in Tuesday, perhaps that will help with my true 20 miler Wednesday.

Weekly Recap (9 weeks from Phoenix)

Sunday
Had 13 scheduled, called it quites at 6.50. Humidity was terrible.

I hate to miss scheduled mileage. But I did set a training PR on both my LT run, and 18 miler this week. Besides burning some extra calories, not much benefit in suffering through.

Saturday
4 mile recover.

Friday
Cold front came through dropping temperature to low 50s. I really pushed the pace in my 18 miler, about 10 sec/ mile faster than usual. Felt great for a couple of hours. Past 14, felt fine aerobically, but the extra speed, combined with an extra 5 pounds of weight, put a lot stress on the body. Overall, solid 18 miler.

Thursday
Easy 5 mile recover.
18 scheduled for tomorrow. Looks good as cold front will come through.

Wednesday
10 miler with 6.5 at LT. Really pushed the LT running about 6:30 min/mile.

Tuesday
Weather was great. About 9:15 p.m., I threw on long sleeve, beanie, and gloves, and hit pavement for nine miler.

Monday
Easy 5 mile recovery.

Week Recap (10 weeks out from Phoenix)

Sunday
Had a nine miler with four LT scheduled. But I have busy week coming up. So I moved Monday's 15 miler to Sunday, and I will do the LT on Monday or Tuesday.

The cold dry air was nice. I also broke out a new pair of shoes, which is always good motivation for a week or so. I added some extra speed, no problem. Overall conditioning good, but I need to lose 5 pounds.

Saturday
General 8 miler

Friday
17 miler. Aerobically good. Endurance good. Need to lose weight. The first hour and a half I felt fine, just cruising along well. However, in last hour, ankles and hip started to feel the stress of the extra five pounds I've added.

Thursday
Easy 5 mile recovery

Wednesday
After two days off, I was ready to bust one out. However, it had been very humid and I was dreading the 12 mile run some. I decided to try something new. I started at my regular speed, but instead of increasing it every 20 minutes until I reached 7:30 min/miles, I increased my speed every ten minutes all the way through. Toward the end, I was running a comfortable 7:00 min / miles and finished the total run three minutes faster than planned.

Tuesday-Off

Monday-Off

Mardi Gras

I find this time of year to be the most frustrating. During the long summer (April-September), you just accept it's going to be hot as hell and suffer through your mileage.

Then in late September or early October, a mild cool front comes through and blows out the humidity and oppressive heat. You go out and pop a 10-15 miler like it's a 5k. You feel great and are ready to really train hard.

Two days later, it's hot and muggy again. A week later, two weeks later, early November, it's still hot and muggy. You keep waiting in frustration on that true cold front you thought would come through a month ago. That's were I was last night. The heat hasn't been that bad, but the humidity is terrible (93% this morning). I just haven't felt like running.

Last night I had 12 scheduled. Last week the forecast called for a cool front to come through early this week. Now it's Friday. I said, screw it. I postponed all my scheduled mileage (54) to late this week, ordered a pizza, bought some bear, and had a little mardi gras.

It's suppose to be 67 on Saturday, let's see if that improves my motivation.

The good, bad, and ugly

GOOD
Put in 46 last week (15, 9, 9, 6, 5). Aerobically I felt good. I also felt like I had good power. Overall, all my mileage was good.

BAD
Still lots of muscles and joint stress. My ankles have been bothering me. I have an inner upper thigh stress. My hamstrings are also tight. Most concerning, I have had a left lower ab stress that is really acute when starting out. Sometimes I grimace from the sharp pain. But after about 15-20 minutes, it loosens up and I feel OK.

UGLY
I can really feel the extra 4-5 pounds I've put on. Everyday I am downing handfuls of Halloween candy floating around the office and home. Also cheating on other stuff. I really need to get serious about dropping 5 pounds before I start high mileage in about two weeks. I'll add some late night walks to burn some extra weight.

Back on Horse

Back on the horse, well kind of.

Went to do eight today, I called it quits at five.

Tight in hamstrings, felt heavy in legs. I definitely could feel the extra 3-4 pounds I've put on.

I was hoping to start full 12 week cycle Monday, however I don't see that happening. Need more time to recover. I think I'll have to run the less intense 12 week multi-marathon cycle to prepare for Phoenix.

I really need to work on droping 5 lbs. over next two weeks.

A week off. Back to work.

Well, five days of beer, wine, chocolate, and no running, time to get back to work.

Will do 5 tonight and 8 tomorrow; on Monday I'll start on a new cycle.

Eleven weeks to Phoenix marathon.

Marathon #9-Washington DC

October 26th, 2008
Marine Corp Marathon
Washington, DC

When my running mate suggested the Marine Corp Marathon (MCM), I immediately checked the weather history. The gun time starting temperature had been in the upper 40s in four of the last five races. Of my eight previous marathons, only once was the gun time temperature in upper 40s, the day I qualified for Boston.

Secondly I checked the hill profile. Overall, it was moderate with a 160 foot climb from mile 1 to 3. A gentil decline to 5, then another 120 vertical feet from 6 to 8 followed by a sharp 140 foot descent to nine. From there, flat as a pancake until mile 26. Ominously, there was an 80 foot climb up the last quarter mile across the finish line.

To run the hills well, I decided to drop any additional weight I was carrying. Anyone who as ever eaten lunch with me knows this wasn't going to happen by reducing my calorie consumption. Instead I added some cross training by swimming and biking. It did the trick; I dropped five pounds in the first month. Down to skin and bones, I then switch to nightly 3-4 mile walks to maintain an optimal weight. I quickly saw the effects in my training runs. I set training records for both speed and endurance. I dropped a full five minutes off my standard 20 mile long runs. My VOmax speed workouts were down to six minute miles. The reduced weight also helped my recoveries. I had much less strain and pull on my body following hard workouts. Two weeks out, I had full confidence that I would post a personal record (PR), and probably finish around 3:10. The only remaining variable was the weather.

Ten days out the forecast was terrible. Low in upper 50s, high in upper 70s. Over the next week the forecast waxed and waned from terrible to good to moderate. The night before the race the final forecast averaged to moderate. Averaged because the starting time forecast was good: 50 degrees with a west wind. However, the finish time forecast was bad: close to 70 with a maxed 10 UV index. I had run in that condition more than once.

When standing in the shade with 65-70 temperatures, it's feels a bit chilly. When standing in the strong sun, it's warm and nice. But when running 26 miles at close to a 7:00 min/mile pace, it's just bloody hot! This would be especially true for MCM because of the late start. Most marathons start right before the 7:00 a.m. dawn. It is actually still slightly dark during the first three miles. The MCM doesn't start till 8:00. This meant that I would still be on the course at 11:00 as the sun was reaching its apex in a cloudless sky.

The gun, or in this case howitzer, fired at 8:00 and we were off. I ran a casual stride next to the corporate sponsored 3:10 pace leader. As we began the first incline, he advanced 10 yards in front of me. Then 20 yards, 40 yards, at the first hill crest, I was 80 yards behind the pacer and feeling fatigued. Damn! What was happening? After all my intense and focused high quality training, I was struggling to stay with the 3:10 pace group at mile 3?!

As we descended to mile 5, I closed the gap to 50 yards. But as we began the second incline to mile 8, I again fell about 80 yards back and was slightly pushing the effort. As we approached the half way point, I was still 80 yards back; I assumed I was about a minute behind my 3:10 goal pace and my fatigue felt like mile 16, not 13. When I stepped on the timing mat at exactly the 13.1 mile halfway point, I looked at my watch for the first time, 1:33:59. "What the Hell?!" I wasn't a minute behind a 3:10 pace; I was a minute head! The runner next to me looked at his GPS watch and said, "The pace leader is on a 3:07 pace. We have averaged 7:08 min/mile." No wonder I felt fatigued, our pacer had powered up twenty-five stories of incline at 7 minutes per mile!

Mentally, I was split. The fastest half-marathon I had ever run was 1:33:40 on a cold winter day on a much flatter course. I just ran a 1:34 with 250 feet of incline in much warmer conditions. I was in top shape! However, I also knew that I would probably pay for this effort with a pound of flesh come mile 20. I completely ignored the pacer, raised my eyes above the horizon and began to stride my own pace. At mile 15 I unexpectedly found myself within 10 yards of the pace leader. However, it was now almost 10:00 a.m and the sun's intensity was growing. I came to a complete stop at the mile 15 water table to get two full cups in me. The pacer leader ran straight through and was 80 yards ahead again. At mile 17, I again closed the gap to 10 yards, stopped for two full cups and dropped 80 yards back. At mile 19, for a third time, less than 10 yard gap off the pacer leader, two cups, and a football field back.

As we were coming to 20, the heaviness in my legs turned to cramps in my quads. I knew this was coming but I hoped to delay the onset until about mile 23. I was willing to endure the pain for the last 20 minute stretch. But with six and half miles remaining, I dropped off the pace.

I limped along in a world of hurt for the last six miles to finish in 3:25:25 placing 920 out of 18,273 finishers.

Though running with a different group, my running mate John had an identical race. He too finished 15 minutes off his planned pace; he also ran faster than planned through the hills, not because of a mad pace leader, but because he felt strong. Like me, he cramped about mile 18 and struggled in the last fourth. However, he was completely frustrated with his results, I was more than happy.

John is a highly disciplined pacer. He holds in a reserve the first 20 miles or so, then lets loose. He castigated himself for not holding back through the hill section, and running the second half of the course in a faster time. I completely disagree. O.K., maybe on a cold day that is a sound strategy. But you can't expect to run a negative split when the apparent temperature rises about 20 degrees.

Yes, I was a significant 15 minutes off the pace I trained to run. But in absolute terms, this was my second fastest marathon, and I finished in the top five percent. In some ways, this was my best marathon. Given the hills and weather, I probably ran stronger than ever. I still think I am in 3:10 shape, and come the Phoenix marathon in January, I will once again go out to run it.

David

Tapering

Every cycle I get excited about tapering; and every cycle I know the
first week is not exactly a taper as it has 60 miles with some hard
runs.

There's a 10k at full speed, some vomax, and a 17 miler. This
cycle was no exception; it was a hard week. The 10k took a lot out of
me.

The 17 miler was tough as a high presure caused high humidity. It
will nice to really taper down to 43 miles this week.

21 miler

I had been treading the 21 miler long run all week. Saturday morning, I did a 5k in the a.m. with J.


"It was a all girls race ("You go girl") She has beautiful form, perfect pacing. Nice even 16 min / miles (10 min / kms). Finished full three miles non stop and could have easily gone another mile. Most importantly, she said it was great fun. Her official results were14:55 per mile., but she was smart and didn't worry about speed. It's hard to teach adults, let alone children, it's about building a base. Shit, I'm still trying to learn. "


Went to do my 21 miler about 11:00. Ran well, but a little too fast. Finished in 2:59 flat (99 + 80 minutes). Wasn't able to finish a 14 miler next day. Called it quits at 3 figuring that I wasn't doing myself any benefit and just need a recover run.

Two day break

After a great run Monday, and a 6 mile a.m. / 4 mile p.m split Tuesday, I aborted a 14 miler on Wednesday at mile 8.5. As my schedule had a miler 8 within the week, I just substituted.


I decided that I needed to carb up, and was feeling lethargic. I ate like a pig Wednesday night, and all day Thursday with the plan to run 21 on Friday.


Feeling better, but concerned about adding a pound or two this week due to "going to town" on everything edible. Well see how 21 miler goes.

Carbs 2

Last night ate 12 pieces of fruit, five tortillas, and two packages of sushi. Had big baked potato for lunch and five chocalate bars this afternoon.


Today, Will do easy five mile recovery tonight and see how my 21 miler goes Friday afternoon.


Hoping to keep weight down, but have to carb up. If I make it through this week, I should be OK as only two more weeks of serious training follow.

Carbs

I set a goal of losing 12-15 pounds for the Marine Corp marathon. So far so good. Down about 8-10 pounds and running better than ever.


My plan was to eat low carbs any day proceeding a run of 15 miles are less. It caught up with me today. I did a hard 12 on Monday, and 6 mile a.m. / 4 mile p.m yesterday.

Planned to do 14 during lunch today. Called it quits at 9. Just couldn't move, felt lethargic. Will carb up next two todays as I try to make up the 14 miler, and have a scheduled 21 miler Friday.

Marathon #8-Gold Coast, Au

July 11th, 2008
Gold Coast, Australia

I optimistically prepared for all my previous marathons with just one apprehension, the weather. For this run, the weather was the only optimistic variable.

This was my third marathon in six months. Having done Boston just 11 weeks earlier, I prepared with a short 10 week training cycle instead of my usual 15-18. Boston itself was only 12 weeks after Houston and I had a reduced training cycle for it as well. I had not run a complete, and varied, macro training cycle for six months.

My greatest trepidation was the journey. The marathon was just six days after I arrived in Australia. Having made this trip a half dozen times, I knew I would be fatigued after the 27 hour point-to-point transcontinental trip. When I arrived last year, my ankles had swollen to the size of Krispy Cream doughnuts after sitting rolled-up in coach for the 15 hour LA to Sydney segment. They stayed swollen for a week.

I was also concerned about the logistics. Back in February I discussed the marathon with my wife, which means I asked permission to fly up north for a weekend during our trip. To my surprise, my wife responded that it would be great; the Gold Coast has much to see and do. So much so that my wife decided she would come, with: my children, my mother, her mother and father, her sister and brother in-law, her cousin Bronwyn and husband Bob, their three children, Bronwyn's mum and dad, and uncle Richard. We could stay the whole week! There was the natural wildlife bush walk, sea world, the beach swims, and much much more! Certainly a great family outing, but not exactly optimal preparation for a 26.2 mile race.

I became so pessimistic about running a good race, that with just four weeks remaining in my training cycle I decided to switch to the half-marathon. I called my friend John who was preparing for the San Fran marathon. After listening to my lamentations, he concurred and thought I was making the right decision, "Hey, do what you have to do, wussy. Why do the half, maybe they have a two mile senior citizens walk. Perhaps a mom can make room in her baby jogging stroller and push you." Needless to say, I finished my training cycle preparing to run the full marathon.

At least I could be optimistic about the weather. Being on the other side of the equator, it would be the middle of winter. I had been web-surfing the weather in Sydney; the lows were in the 40s, and the highs upper 50s to low 60s. As the Gold Coast was 500 miles to the north, I safely assumed it would be just as cold, and probably colder. Unfortunately, the trip was DownUnder; I should have known that everything would come to fruition in the opposite.

Though I certainly was not in better shape than when I posted my 3:18 in Houston six months earlier, I felt I had maintained that condition. Most corporate sponsors have pace runners staggered every 10 minutes: 3:00, 3:10, 3:20, etc. Gold Coast had 15 minute intervals, 3:00, 3:15, 3:30. With good conditions 3:15 was a good goal as it would be a PR.

For the long flight, I bought airplane compression socks. They go knee high and fit very tightly to induce circulation and prevent blood clotting. They did the trick. My ankles were fine and I ran a nice six mile training run just two days after arriving. A couple Tylenol PM helped me get six hours sleep on the plane which abated my jet lag.

When we arrived at the Gold Coast, the sun was shining and it was a nice 72 degrees. I forgot that in the southern hemisphere, it warms as you go north. The week's forecast called for lows in upper 50s, and highs just above 70. Wonderful for a vacation, less than optimal for setting a marathon PR.

The day before the race, my wife gave me the whole day off. After three days of trekking through various site-seeing destinations, I was allowed to sit at home and stay off my feet while she and the clan hit the sites. I felt good and had no apprehension about fatigue pre-race. Saturday it rained on and off all day. The same was forecasted for race morning.

At dawn the streets were wet and puddled from the day before. It was 57, with 80% humidity, but overcast. Robert De Castella, Australian running legend and a Boston marathon winner, was the starter. After a pep-talk he warned, "It's hot and humid today, well for a marathon; go out slow for the race begins at the half way point." At that, we were off.

By mile 1 the 3:15 pacer was 30 meters ahead of me. Due to congestion this didn't bother me. By mile two, 50 meters. Coming to mile four he was 100 meters ahead. This really dampened my spirits. I felt I was running OK, but I figured I must have slow leg turnover. I hit the mile four split in 29:48, right on pace (just 2 seconds off)! I guess the 3:15 pacer ate a large vegemite breakfast and was going to run his own pace. Good for him, not much help to me.

By mile five I was right on pace, but sweating too much. It then started to drizzle and the air felt heavy. At mile eight I slowed at a water station to refill the handheld bottle of Gatoraid I had been carrying. I guess in Australia, they take water station literally, just water, no Gatoraid or any other electrolyte. This was going to be a problem as dehydration was a probability. I slowed my pace.

I past the half-marathon mark in 1:39:42, right at a 3:20 pace. However, the clouds had partied; the sun began to shine through brightly. At mile 16 I was showing signs of dehydration as my pulse increased and my breathing was shallow. At 18.5, I locked-up. I slowed to 10:00 min/ miles the last seven long miles.

I finished in 3:38:38 placing 863 out of 3630 finishers. Overall, I was ambivalent. I had a respectable time and finished in top 25%, but why off my potential. It was great to run an international event. Surprisingly, one of the most interesting aspects were these two post-race anecdotes.

While waiting to pickup my post-race bag, I stood next to what seemed like a homeless man. He had a long scraggly beard and looked emaciated. Then a young tall well-shaped Australian blond approached and he asked her with an Australian accent,

"How'd you do?"
"3:58:59, I was ecstatic. So what's that for you 168?" she asked.
"Yeah, 168," he replied.

After thinking about it for a few seconds I asked if he meant 168 marathons. "Yeah." I asked how old he was and he said 57. When I expressed my astonishment, he added, "Yeah, there is a group of six of us here that have run over 100. One guy over 200." Doing the math, that's running a marathon every other month for 30 years straight!

Secondly, cousin Bronwyn had several times mentioned her friend Talitha. Talitha was a 1500 meter runner in college and had represented Australia in the Commonwealth games. Now in her old age, 36, she wanted to see if she could to a marathon. I gave Bronwyn tidbits of advice to pass on to Talitha.Bronwyn told me something Talitha was doing, personal hydration bottles. For a $ 5 fee, the day before the race you could give race organizers up to five personal drinking bottles filled with your liquid of choice (i.e. Gatoraid). They would place them on special tables along the course, each table outlined with a color and numbered matrix to locate your bottle. I thought to myself, "The odds of your bottle actually being there come race day, less than 50%. Besides, what serious runner has time to stop and actually find it?" Little did I know.

The Monday after the race, the local paper published all the results in finishing place order. 863 David G. Jones 40-44 Male 3:38:38864 Talitha Crawford 35-39 Female 3:38:40 What are the odds!?

David Jones