3:23:54. 238 out of 3,509.
As I predicted. With 10 extra pounds and not a single trainning week over 50 miles, I knew staying strong past 20 would be difficult.
It was, fell apart at 19.5. Still, not bad for not training much.
Sunday, February 28, 2010
Sunday, February 21, 2010
Race Week-New Orleans
Sunday.
Saturday.
Friday
Thursday.
7 miler.
Wednesday.
Off
Tuesday.
Off
Monday
Standard 13. Conditioning good, but really feel the extra weight. Concerned it might be a problem past 20 on race day.
Saturday.
Friday
Thursday.
7 miler.
Wednesday.
Off
Tuesday.
Off
Monday
Standard 13. Conditioning good, but really feel the extra weight. Concerned it might be a problem past 20 on race day.
Thursday, February 18, 2010
Weekly Recap-2 weeks to New Orleans
Sunday.
Had 13 scheduled. But with cold front coming in the morning, I defered it 12 hours; run it for lunch tomorrow.
Saturday.
Standard 6
Friday
Standard 7
Thursday.
Standard 8
Wednesday.
Standard 6
Tuesday.
Standard 8
Monday
Off
Had 13 scheduled. But with cold front coming in the morning, I defered it 12 hours; run it for lunch tomorrow.
Saturday.
Standard 6
Friday
Standard 7
Thursday.
Standard 8
Wednesday.
Standard 6
Tuesday.
Standard 8
Monday
Off
Monday, February 8, 2010
Weekly Recap-3 weeks to New Orleans
Sunday.
Bad bad bad. Had 20 scheduled, crap out at 10. Humidity terrible. Legs heavy and tight. Started to have soreness in right hip.
Not good. Overweight and crapout last long run before ending cycle. Well. Keep going.
Saturday.
Had 8 miler GA run scheduled, ran 2 and went to bed.
Friday
7 miler GA run
Thursday.
Off
Wednesday.
15 with 4 X 2,000 meter slight inclines
Tuesday.
10 normal pace. Wanted to go to 12, but too bored. Without hills or speed, it's hard to trot along for 100 minutes.
Monday
Thought about 6-8, but I've only run core workouts this cycle. Why start getting serious now. Went to bed.
Bad bad bad. Had 20 scheduled, crap out at 10. Humidity terrible. Legs heavy and tight. Started to have soreness in right hip.
Not good. Overweight and crapout last long run before ending cycle. Well. Keep going.
Saturday.
Had 8 miler GA run scheduled, ran 2 and went to bed.
Friday
7 miler GA run
Thursday.
Off
Wednesday.
15 with 4 X 2,000 meter slight inclines
Tuesday.
10 normal pace. Wanted to go to 12, but too bored. Without hills or speed, it's hard to trot along for 100 minutes.
Monday
Thought about 6-8, but I've only run core workouts this cycle. Why start getting serious now. Went to bed.
Sunday, January 31, 2010
Weekly Recap-4 weeks to New Orleans
Only 43 miles this week, but all high quality.
Sunday.
10 with 4 X 2,000 meter slight inclines.
Saturday.
Nada.
Friday
12 with 8 at LT.
Thursday.
Wanted to get in 8-10. But work'in long long long days. Went to bed instead.
Wednesday.
Hard 18 at normal pace, but with 4 x 2,000 meter slight inclines to keep me honest. Aerobically, felt good. Legs heavy at end with inclines and extra weight I'm carrying.
Tuesday.
Over weight, over worked, over stressed, under motivated, hoping for feb. hurricane in New Orleans.
Should have run 10-12, went to bed instead.
Monday
only 3.5, stomach cramps.
Sunday.
10 with 4 X 2,000 meter slight inclines.
Saturday.
Nada.
Friday
12 with 8 at LT.
Thursday.
Wanted to get in 8-10. But work'in long long long days. Went to bed instead.
Wednesday.
Hard 18 at normal pace, but with 4 x 2,000 meter slight inclines to keep me honest. Aerobically, felt good. Legs heavy at end with inclines and extra weight I'm carrying.
Tuesday.
Over weight, over worked, over stressed, under motivated, hoping for feb. hurricane in New Orleans.
Should have run 10-12, went to bed instead.
Monday
only 3.5, stomach cramps.
Monday, January 25, 2010
Weekly Recap-5 weeks to New Orleans
Sunday.
16 normal pace; added 2 X 1600 slight incline and 3 X 800 moderate climbs.
Saturday.
Off-not really, but swamped with work.
Friday
Off-not really, but swamped with work.
Thursday.
Off-not really, but swamped with work.
Wednesday.
8 with 4 X 800 moderate hills.
Tuesday.
Solid 12 at normal pace.
Monday
Again busy with client stuff, will get some miles in tomorrow.
16 normal pace; added 2 X 1600 slight incline and 3 X 800 moderate climbs.
Saturday.
Off-not really, but swamped with work.
Friday
Off-not really, but swamped with work.
Thursday.
Off-not really, but swamped with work.
Wednesday.
8 with 4 X 800 moderate hills.
Tuesday.
Solid 12 at normal pace.
Monday
Again busy with client stuff, will get some miles in tomorrow.
Sunday, January 24, 2010
Recover Week #1-Post Phoenix
Sunday.
Wanted to do 8, but had client deadline. Normally, I wiuld push back client, but being recovery week, I skipped run.
Saturday.
Off-For sure will add five pounds this week from junk eating.
Friday
Jogged easy six. Not bad. Not sore but stiff and tight.
Thursday.
Off-Eating poorly.
Wednesday.
Walked five.
Tuesday.
Off, still sore in quads; calves alright
Monday
Off-After months of abstinence, eating everyting in sight.
Wanted to do 8, but had client deadline. Normally, I wiuld push back client, but being recovery week, I skipped run.
Saturday.
Off-For sure will add five pounds this week from junk eating.
Friday
Jogged easy six. Not bad. Not sore but stiff and tight.
Thursday.
Off-Eating poorly.
Wednesday.
Walked five.
Tuesday.
Off, still sore in quads; calves alright
Monday
Off-After months of abstinence, eating everyting in sight.
Marathon #12-Phoenix 2010
Phoenix, Arizona
January 17th, 2010
"And he said, 'Come.' Peter went down from the boat, and walked upon the water. But when he saw the wind, he was afraid; and began to sink...He told Peter, 'O thou of little faith, wherefore does thou doubt?' "
After three previous failed attempts to run a sub 3:10, it was time to concede. A year and a half of training religiously had passed, and I only had bettered my PR by five minutes. In fact, my last two consecutive marathons were both 3:13. I just couldn't hold on the last 3-4 miles and cross over.
As the fall running season approached, I reluctantly abandoned my sub 3:10 goal and began training to go sub 3:00. Crazy? That's one way to look at it.
Kierkegaard wrote true faith is not belief in the improbable; even one in a million has a basis in logical possibility. True faith was, "Belief in the absurd." With true faith, I started an 18 week cycle in September to go sub 3:00 in January.
More than anything, I needed a change. After running the exact same routine for five consecutive cycles, it was time for something new.
During the first six weeks I focused on weight, trying to get as light as possible. Already down to 185, I frequently received unsolicited comments like, "Geeze Dave!? That's really not a 'good look' for you." But for 3:00, I knew I was at least 10 pounds too heavy.
In addition to running, I added extra 4-6 mile walks every day. By October, I was down to 177. The reduced poundage would help on race day, but the real benefit was increased training.
At the peak of my previous routines, I ran 65-70 miles a week. That's all my body could handle before aches and pains developed. Now eight lbs lighter, I increased to 85 miles / week with no extra stress. In fact, as the weather turned colder, I was comfortably running daily doubles of 5-6 during lunch, followed by another 12-15 at night.
All my core long runs (18+), were a breeze. The extra running miles combined with the extra walks to further drop my weight down to 174.
Everything was coming together; I was ready for the last piece, a baseline. To date, my best half Marathon was a 1:32:40. To see myself running a sub 3:00, I needed to be tested.
Actually, there were two options. Run a 1:30 half at a nice and comfortable stride, or go all out and do a 1:25-1:26 half, to which a 1:30 would be a comparative trot. I chose the latter.
With four remaining weeks until race day, I entered the 22nd Annual CC American Bank half marathon. The weather was cold, the course flat and familiar. I pivoted at the turn around point on a 1:28 pace; I pushed to finish in 1:29:48. A solid PR. I was in my best conditioning, and very disappointed. Sub 3:10 shape, Yes; Sub 3:00, No.
Fellow runners tried to keep my inspiration up, "You didn't taper." "There was no pace leader." It was no use; my "faith" began to fail.
I succumbed to temptation, and began living a life of sin. It began with venial peccadillos, an office Christmas cookie here or there. By New Years, I was lost. I regained four of the 10 pounds that I labored so hard to lose. True, I was still lighter than ever, but too wide for that "...narrow path that few will choose."
And there I stood race morning with two choices. Go for sub 3:10 again, which I had an excellent chance, or hold to my 3:00 convictions. I queued up next to the 3:00 pacer; the gun fired and we were off.
At the 5k mark, shoulder to shoulder with the pacer. However my breathing was way off, and sweating. I shouldn't have worried. It usually takes 5-8 miles to find a rhythm. But I had so little faith, I "...began to sink."
At 10k, 30 seconds in back of the pacer; 3:00 was out. At mile 8 my quads were a little tight, very disconcerting. The course was flat, and normally my legs don't get heavy until mile 20 or so. But again, already doubtful, I was convinced that I had pushed too hard.
I hit the halfway mark in 1:31:40, a 3:04 pace. Aerobically feeling good, but mentally just waiting to implode. At mile 14 my quads started to burn, and I pulled up. Time to do my penance, 12 long and excruciating miles. Painfully jog a quarter of a mile, walk ten yards. Another quarter, 10 yards. Mile by Mile. At 20, my thighs felt like nails were hammered in them.
I limped across the finish in 3:35:44, placing 809 out of 5,691.
Even had the weather been perfect, it wasn't, I didn't have sub 3:00 in me this day. However with any faith at all, I should have made it to mile 18-20 with the sub 3:00 group. Without a doubt, I could have PRed. But, I still believe it was important to try. Having "seen the light", I am more inspired than ever to keep at it.
January 17th, 2010
"And he said, 'Come.' Peter went down from the boat, and walked upon the water. But when he saw the wind, he was afraid; and began to sink...He told Peter, 'O thou of little faith, wherefore does thou doubt?' "
After three previous failed attempts to run a sub 3:10, it was time to concede. A year and a half of training religiously had passed, and I only had bettered my PR by five minutes. In fact, my last two consecutive marathons were both 3:13. I just couldn't hold on the last 3-4 miles and cross over.
As the fall running season approached, I reluctantly abandoned my sub 3:10 goal and began training to go sub 3:00. Crazy? That's one way to look at it.
Kierkegaard wrote true faith is not belief in the improbable; even one in a million has a basis in logical possibility. True faith was, "Belief in the absurd." With true faith, I started an 18 week cycle in September to go sub 3:00 in January.
More than anything, I needed a change. After running the exact same routine for five consecutive cycles, it was time for something new.
During the first six weeks I focused on weight, trying to get as light as possible. Already down to 185, I frequently received unsolicited comments like, "Geeze Dave!? That's really not a 'good look' for you." But for 3:00, I knew I was at least 10 pounds too heavy.
In addition to running, I added extra 4-6 mile walks every day. By October, I was down to 177. The reduced poundage would help on race day, but the real benefit was increased training.
At the peak of my previous routines, I ran 65-70 miles a week. That's all my body could handle before aches and pains developed. Now eight lbs lighter, I increased to 85 miles / week with no extra stress. In fact, as the weather turned colder, I was comfortably running daily doubles of 5-6 during lunch, followed by another 12-15 at night.
All my core long runs (18+), were a breeze. The extra running miles combined with the extra walks to further drop my weight down to 174.
Everything was coming together; I was ready for the last piece, a baseline. To date, my best half Marathon was a 1:32:40. To see myself running a sub 3:00, I needed to be tested.
Actually, there were two options. Run a 1:30 half at a nice and comfortable stride, or go all out and do a 1:25-1:26 half, to which a 1:30 would be a comparative trot. I chose the latter.
With four remaining weeks until race day, I entered the 22nd Annual CC American Bank half marathon. The weather was cold, the course flat and familiar. I pivoted at the turn around point on a 1:28 pace; I pushed to finish in 1:29:48. A solid PR. I was in my best conditioning, and very disappointed. Sub 3:10 shape, Yes; Sub 3:00, No.
Fellow runners tried to keep my inspiration up, "You didn't taper." "There was no pace leader." It was no use; my "faith" began to fail.
I succumbed to temptation, and began living a life of sin. It began with venial peccadillos, an office Christmas cookie here or there. By New Years, I was lost. I regained four of the 10 pounds that I labored so hard to lose. True, I was still lighter than ever, but too wide for that "...narrow path that few will choose."
And there I stood race morning with two choices. Go for sub 3:10 again, which I had an excellent chance, or hold to my 3:00 convictions. I queued up next to the 3:00 pacer; the gun fired and we were off.
At the 5k mark, shoulder to shoulder with the pacer. However my breathing was way off, and sweating. I shouldn't have worried. It usually takes 5-8 miles to find a rhythm. But I had so little faith, I "...began to sink."
At 10k, 30 seconds in back of the pacer; 3:00 was out. At mile 8 my quads were a little tight, very disconcerting. The course was flat, and normally my legs don't get heavy until mile 20 or so. But again, already doubtful, I was convinced that I had pushed too hard.
I hit the halfway mark in 1:31:40, a 3:04 pace. Aerobically feeling good, but mentally just waiting to implode. At mile 14 my quads started to burn, and I pulled up. Time to do my penance, 12 long and excruciating miles. Painfully jog a quarter of a mile, walk ten yards. Another quarter, 10 yards. Mile by Mile. At 20, my thighs felt like nails were hammered in them.
I limped across the finish in 3:35:44, placing 809 out of 5,691.
Even had the weather been perfect, it wasn't, I didn't have sub 3:00 in me this day. However with any faith at all, I should have made it to mile 18-20 with the sub 3:00 group. Without a doubt, I could have PRed. But, I still believe it was important to try. Having "seen the light", I am more inspired than ever to keep at it.
Sunday, January 17, 2010
Phoenix '10- Quick Results
I went out with the fastest group, 3:00. Dead on at 5k, 20 secs behind at 10k, but still on pace. 1:40 behind at half, on 3:04 pace.
Paid for it, cramped at 14. Quads felt like nails were harmered in them.
Long and painful 12 miles to finish. Stayed with it for a respectable 3:35:48.
Not my day, but still great to run.
No consolation needed. No regrets, no disappointments. That's how I run. Feel great.
Paid for it, cramped at 14. Quads felt like nails were harmered in them.
Long and painful 12 miles to finish. Stayed with it for a respectable 3:35:48.
Not my day, but still great to run.
No consolation needed. No regrets, no disappointments. That's how I run. Feel great.
Tuesday, January 12, 2010
Phoenix 2010-Race week
Friday
No running Thursday-Saturday.
Eveything pretty good. Could be 3-4 lbs lighter, but still a good 5 lbs lighter than ever before
Weather doesn't look too great. South wind and a little warm.
But given my training and conditioning, should PR.
Wednesday.
8 with 2 at marathon pace.
Tuesday.
6 during lunch with 5 X 200 strides.
Four at night, walked a couple more.
Weight still pretty good, within 2-3 lbs of perfect. Well, four at most.
Trying not to put on 2-3 more this week as running just a little and will start carbbing Thursday. But having hard time cutting food in take. Just on more day to go.
Monday
5 miler-tried to cut carbs. Was dying; ate two bowls of cereal and 5 pieces of toast.
No running Thursday-Saturday.
Eveything pretty good. Could be 3-4 lbs lighter, but still a good 5 lbs lighter than ever before
Weather doesn't look too great. South wind and a little warm.
But given my training and conditioning, should PR.
Wednesday.
8 with 2 at marathon pace.
Tuesday.
6 during lunch with 5 X 200 strides.
Four at night, walked a couple more.
Weight still pretty good, within 2-3 lbs of perfect. Well, four at most.
Trying not to put on 2-3 more this week as running just a little and will start carbbing Thursday. But having hard time cutting food in take. Just on more day to go.
Monday
5 miler-tried to cut carbs. Was dying; ate two bowls of cereal and 5 pieces of toast.
Tuesday, January 5, 2010
Weekly Recap-2 weeks to Phoenix
Sunday
13
Saturday
8
Friday
Seven after work.
Another 5 at night with 5 x 200 strides.
Walked another 3.
Thursday
Nine.
Wednesday
Off
Tuesday
Nine with 3 x 1,600 VOmax. Walked another 6 to burn calories.
Monday
Six nice and easy. Walked another 5 to burn calories.
13
Saturday
8
Friday
Seven after work.
Another 5 at night with 5 x 200 strides.
Walked another 3.
Thursday
Nine.
Wednesday
Off
Tuesday
Nine with 3 x 1,600 VOmax. Walked another 6 to burn calories.
Monday
Six nice and easy. Walked another 5 to burn calories.
Friday, January 1, 2010
Weekly Recap-3 weeks to Phoenix
Sunday
17 LR
Saturday
Walk / jog five
Friday
7 with 6 starting at LT pace, and then accelerating a tad each mile.
Thursday
3 during lunch-actually too bored to go to six. Not a LR, LT, or VOmax. Just couldn't bring myself to simply shuffle along for 50 minutes.
Wednesday
4 after work.
9 with 5 X 600 VOmax.
Walked another two.
Tuesday
6 during lunch with 5 X 200 meter strides.
Solid 12, accelerated all the way through.
Walked another four to burn off calories.
Monday
Walked ran 7. Low carbs made it hard to run.
17 LR
Saturday
Walk / jog five
Friday
7 with 6 starting at LT pace, and then accelerating a tad each mile.
Thursday
3 during lunch-actually too bored to go to six. Not a LR, LT, or VOmax. Just couldn't bring myself to simply shuffle along for 50 minutes.
Wednesday
4 after work.
9 with 5 X 600 VOmax.
Walked another two.
Tuesday
6 during lunch with 5 X 200 meter strides.
Solid 12, accelerated all the way through.
Walked another four to burn off calories.
Monday
Walked ran 7. Low carbs made it hard to run.
Monday, December 28, 2009
Start Taper
Solid 87 running miles last week. But didn't lose any weight with holiday dinners / treats.
Will go low carb and add lots of walking miles next two weeks to see if I can shake a couple of lbs.
Will go low carb and add lots of walking miles next two weeks to see if I can shake a couple of lbs.
Sunday, December 27, 2009
Weekly Recap-4 weeks to Phoenix
Sunday
Solid 20. Walked a couple extra.
Saturday
10 with 5 X 200 meter strides in morning.
7 at lunch.
4 at night. Added couple walking miles.
Friday
48 degrees, 36% humidity, 22 dew point. Been dreading 11 w/ 6 X 1000 VOmax all wk. Piece of cake. Felt like running on a cloud.
Thursday
Four durning lunch.
Planned not to gorge on traditional pasta & seafood Christmas eve dinner, but can't wait another year. Ate like a hog at madis gras.
Wednesday
Easy six durning lunch, walk another 2 to burn calories.
Technically off at night. Thought about walking / running another 6 to burn calories. But with the weather, I decide 8 hrs sleep more optimal.
Tuesday
Easy 6, legs felt fine, breathing fine. But at 65 with 94% humidity, fells like running while covered in 40 weight motor oil.
Walked another 9 to burn calories.
Monday
Four during lunch.
Another 15 at night. Really strange; temperature back in 60s with South Wind. I was dreading this 15 miler, assume I would have to cut pace to get it in. Turned out to be effortless. Real piece of cake. Perhaps had half marathon on Saturday, with sub 7s all the way through, had a VOmax benefit.
Wlked a couple extra miles.
Really ate junk today. Been weak on diet about a week. Still 3 weeks till race week. Losing 2 more lbs very doable. 3 possible, 4 hard but could be done. Will try. That should make me happy for race day.
Solid 20. Walked a couple extra.
Saturday
10 with 5 X 200 meter strides in morning.
7 at lunch.
4 at night. Added couple walking miles.
Friday
48 degrees, 36% humidity, 22 dew point. Been dreading 11 w/ 6 X 1000 VOmax all wk. Piece of cake. Felt like running on a cloud.
Thursday
Four durning lunch.
Planned not to gorge on traditional pasta & seafood Christmas eve dinner, but can't wait another year. Ate like a hog at madis gras.
Wednesday
Easy six durning lunch, walk another 2 to burn calories.
Technically off at night. Thought about walking / running another 6 to burn calories. But with the weather, I decide 8 hrs sleep more optimal.Tuesday
Easy 6, legs felt fine, breathing fine. But at 65 with 94% humidity, fells like running while covered in 40 weight motor oil.
Walked another 9 to burn calories.
Monday
Four during lunch.
Another 15 at night. Really strange; temperature back in 60s with South Wind. I was dreading this 15 miler, assume I would have to cut pace to get it in. Turned out to be effortless. Real piece of cake. Perhaps had half marathon on Saturday, with sub 7s all the way through, had a VOmax benefit.
Wlked a couple extra miles.
Really ate junk today. Been weak on diet about a week. Still 3 weeks till race week. Losing 2 more lbs very doable. 3 possible, 4 hard but could be done. Will try. That should make me happy for race day.
Wednesday, December 23, 2009
In the Stretch
Primo weather to finish off cycle, especially last hard week- VOmax (6
X 1,000) & 20 miler. Taper starts Monday.
X 1,000) & 20 miler. Taper starts Monday.
Yes, best shape ever, especially if I drop another 2 lbs. Running a
sub 1:30 half a milestone & good for confidence. But not quite where
I planned. I guess I'll have to start training for 2:50 to go sub 3:00.
Thursday- 61 / 41
Friday- 54 / 50
Saturday-61 / 49
Sunday-56 / 47
Monday-54 / 46
Tuesday/ 54 / 45
Wednesday-61 / 45
Thursday-57 / 51
Friday-61 / 48
Saturday, December 19, 2009
American Bank Half Marathon
Weather great, course flat. Solid PR 1:29:47, 2nd in my division and 9th overall.
It was great to go Sub 1:30 for the first time, but it was disappointing to barely do so. I was hoping to run about 1:27, maybe even 1:26. Those would be the minimum times I would need to indicate that I was ready to go for Sub 3:00 in full race.
My running mate John did note that I put in 25 miles, including some speed work, in the three days before the race. I appreciated his effort to put a positive spin on it, and perhaps I might have run 1, maybe even 2 minutes faster had I tapered. But still, that would have just put me at 1:28-high 1:27, not good enough.
Damn the torpedoes; I've been training to go Sub 3:00 and will finish out the next three weeks doing so. Come race day, if the weather is at all respectable, will give it a try. It's going to be painful ;(
Splits
01: 6:36
02: 6:48-Small Hill
03: 6:37
04: 6:39
05: 6:43
06: 6:47-Turnaround (6:42 average to the half)
07: 6:49
08: 6:54-Running dead into wind, cool yes, but felt the resistance
09: 6:57
10: 7:01
11: 7:06
12: 7:00-Knew it would be close, had to pick it up
13: 6:55-Gotta look good coming into finish
It was great to go Sub 1:30 for the first time, but it was disappointing to barely do so. I was hoping to run about 1:27, maybe even 1:26. Those would be the minimum times I would need to indicate that I was ready to go for Sub 3:00 in full race.
My running mate John did note that I put in 25 miles, including some speed work, in the three days before the race. I appreciated his effort to put a positive spin on it, and perhaps I might have run 1, maybe even 2 minutes faster had I tapered. But still, that would have just put me at 1:28-high 1:27, not good enough.
Damn the torpedoes; I've been training to go Sub 3:00 and will finish out the next three weeks doing so. Come race day, if the weather is at all respectable, will give it a try. It's going to be painful ;(
Splits
01: 6:36
02: 6:48-Small Hill
03: 6:37
04: 6:39
05: 6:43
06: 6:47-Turnaround (6:42 average to the half)
07: 6:49
08: 6:54-Running dead into wind, cool yes, but felt the resistance
09: 6:57
10: 7:01
11: 7:06
12: 7:00-Knew it would be close, had to pick it up
13: 6:55-Gotta look good coming into finish
Wednesday, December 16, 2009
Weekly Recap-5 weeks to Phoenix
Sunday
Really should have put in 6-8. But I knew full nights sleep would be almost as benefical. Wasn't hard choice. First day off no running in about a month.
Saturday
American bank half marathon
http://www.sub180.com/2009/12/american-bank-half-marathon.html
Walked another 5 at night to burn calories.
Friday
Easy four during lunch. Half marathon tomorrow gives me an excuse to carb up. And carb up I did!
Been strict on diet for 8 weeks, but finally cratered today, eating ton junk. But with race tomorrow, didn't want to risk being under energized :)
Thursday
General 7, walked a couple to burn calories.
Wednesday
5 during lunch. 9 w/5 x 600 VOmax at night. Added another 7 walking to burn calories.
Tuesday
5 at night. Added 5 walking miles to burn calories.
Monday
8 during lunch, and other 6 at night. Added four walking miles to burn calories.
Really should have put in 6-8. But I knew full nights sleep would be almost as benefical. Wasn't hard choice. First day off no running in about a month.
Saturday
American bank half marathon
http://www.sub180.com/2009/12/american-bank-half-marathon.html
Walked another 5 at night to burn calories.
Friday
Easy four during lunch. Half marathon tomorrow gives me an excuse to carb up. And carb up I did!
Been strict on diet for 8 weeks, but finally cratered today, eating ton junk. But with race tomorrow, didn't want to risk being under energized :)
Thursday
General 7, walked a couple to burn calories.
Wednesday
5 during lunch. 9 w/5 x 600 VOmax at night. Added another 7 walking to burn calories.
Tuesday
5 at night. Added 5 walking miles to burn calories.
Monday
8 during lunch, and other 6 at night. Added four walking miles to burn calories.
Monday, December 7, 2009
Weekly Recap-6 weeks to Phoenix
Sunday
Four in the afternoon. Had 15 scheduled for the night after a long long long long, long long long long long day.
If I thought it would make a conditioning difference would of hit it. But it wouldn't, just being a general mid run. Only benefit would of been about 1/4 lb burned off.
But with 97% humidity and south wind, probably would put me in bad mood for next week's training. So taken as a whole, to bed early with a full 8 hrs sleep was best option.
Saturday
Hit the pavement for quick four miler. I took the six foot wide, nicely paved, Oso River path. Passed by three other joggers while headed out North. Toward the turn around point, a man was walking in my direction with his dog. He looked to be in his late 50s, and about 280-300 lbs.
He walked in the dead middle of the path, even though he saw me coming. When I got to within 5 yards, he pulled to the right; I was already to my far right. On the way back five minutes later, I came up behind him. He was again dead center in path. He heard me coming, turned around and looked at me, but this time did not move to the side.
I moved to the far left edge, an inch from the muddy grass. His dog leapt on me knocking off the path. Still off the path and at a trot pace, I snapped back, not loudly but directly, "Pick a side of the path!" He tightened up his entire body, and started toward me, "What did you say!!"
I stopped, turned and said angerly "Pick a side!" "Fuck you, you c**k sucking faggot!" he cursed back. He came at me and threw a weak ineffectual jab. I knocked it out of the air.
He kept comming, "Faggot, c**ksucker, d**k sucker, Come on! Come on!". I had to push him back three times. He kept at it, "Come on, hit me faggot! Hit me!"
I pulled back, turned to continue my run, at normal pace. He came after me about three steps and then stopped.
I was two hundred yards away and could still hear him. "Faggot, running cause you're a d**k sucker!"
For five minutes I blamed myself for saying something. But then, thought "His dog jumped on me. I didn't cuss or threaten, but shouted to move to a side." As a serious runner, I had a duty to the running community to stand up.
Friday
Solid 18, walked another 4 to burn calories.
Thursday
System shut down. Thought about doing 18, as weather was good. But knew it would be tough due to hard run yesterday. Sure enough by 4, my body told me I need sone rest / sleep more than running.
Stopped running at four, then walked a couple to burn calories. Went to bed early.
Wednesday
12 w/ 7 at LT. Added 6 more walking miles.
Tuesday
Six durning lunch nice easy pace. Added 4 x 800 meter moderate hills to break it up. Another six at night normal pace. 65 degrees with 94% humidity.
Added a couple of extra walking miles to burn calories.
Monday
It's getting to the point that I can tell you the relative humidity based on the labor of my beathing.
On the mill last night, thinking of going to 15, but knew it would be hard just due to the super high intensity of last week's recap. By 4 felt like I was running in soup. By 4.5, out. Knew humidity had to be 93-94%. Sure enough 94%.
Well, no worries. Weather turns good Wednesday. I'll make up difference.
Four in the afternoon. Had 15 scheduled for the night after a long long long long, long long long long long day.
If I thought it would make a conditioning difference would of hit it. But it wouldn't, just being a general mid run. Only benefit would of been about 1/4 lb burned off.
But with 97% humidity and south wind, probably would put me in bad mood for next week's training. So taken as a whole, to bed early with a full 8 hrs sleep was best option.
Saturday
Hit the pavement for quick four miler. I took the six foot wide, nicely paved, Oso River path. Passed by three other joggers while headed out North. Toward the turn around point, a man was walking in my direction with his dog. He looked to be in his late 50s, and about 280-300 lbs.
He walked in the dead middle of the path, even though he saw me coming. When I got to within 5 yards, he pulled to the right; I was already to my far right. On the way back five minutes later, I came up behind him. He was again dead center in path. He heard me coming, turned around and looked at me, but this time did not move to the side.
I moved to the far left edge, an inch from the muddy grass. His dog leapt on me knocking off the path. Still off the path and at a trot pace, I snapped back, not loudly but directly, "Pick a side of the path!" He tightened up his entire body, and started toward me, "What did you say!!"
I stopped, turned and said angerly "Pick a side!" "Fuck you, you c**k sucking faggot!" he cursed back. He came at me and threw a weak ineffectual jab. I knocked it out of the air.
He kept comming, "Faggot, c**ksucker, d**k sucker, Come on! Come on!". I had to push him back three times. He kept at it, "Come on, hit me faggot! Hit me!"
I pulled back, turned to continue my run, at normal pace. He came after me about three steps and then stopped.
I was two hundred yards away and could still hear him. "Faggot, running cause you're a d**k sucker!"
For five minutes I blamed myself for saying something. But then, thought "His dog jumped on me. I didn't cuss or threaten, but shouted to move to a side." As a serious runner, I had a duty to the running community to stand up.
Friday
Solid 18, walked another 4 to burn calories.
Thursday
System shut down. Thought about doing 18, as weather was good. But knew it would be tough due to hard run yesterday. Sure enough by 4, my body told me I need sone rest / sleep more than running.
Stopped running at four, then walked a couple to burn calories. Went to bed early.
Wednesday
12 w/ 7 at LT. Added 6 more walking miles.
Tuesday
Six durning lunch nice easy pace. Added 4 x 800 meter moderate hills to break it up. Another six at night normal pace. 65 degrees with 94% humidity.
Added a couple of extra walking miles to burn calories.
Monday
It's getting to the point that I can tell you the relative humidity based on the labor of my beathing.
On the mill last night, thinking of going to 15, but knew it would be hard just due to the super high intensity of last week's recap. By 4 felt like I was running in soup. By 4.5, out. Knew humidity had to be 93-94%. Sure enough 94%.
Well, no worries. Weather turns good Wednesday. I'll make up difference.
Monday, November 30, 2009
Weekly Recap-7 weeks to Phoenix
97 running miles this week. Tough, but got it done. Next week is hump week. Last LT.
Sunday
Hit pavement for quick 5 durning lunch.
12 with 5 X 1,200 meter VOmax. Always a tough tough workout. Humidity up some, and not as cold; I was shocked I got it all in full pace and strong.
Saturday
7 normal pace.
Friday
22 miler, full normal pace. Solid run, but legs did a little heavy after 20, but given I did a hard 17 just 3 days ago, understandable.
This run was really scheduled for next week. But after checking 10 day forecast, Friday was the best day to do this capstone workout.
Thursday
Seven during lunch. Four recovery at night. Added a couple of walking miles to burn calories.
Wednesday
4 mile recovery durning lunch. Another 9 at night normal pace. Added a couple of walking to burn calories
Tuesday
17 with 12 at marathon pace. Really busted it open on 12, full bore. Probably ran it too hard, but needed to reaffirm that I could go max effort for an extended period.
Monday
Four at recovery pace during lunch.
Six more at night, normal pace. Walked couple extra to burn calories.
Hit pavement for quick 5 durning lunch.
12 with 5 X 1,200 meter VOmax. Always a tough tough workout. Humidity up some, and not as cold; I was shocked I got it all in full pace and strong.
Saturday
7 normal pace.
Friday
22 miler, full normal pace. Solid run, but legs did a little heavy after 20, but given I did a hard 17 just 3 days ago, understandable.
This run was really scheduled for next week. But after checking 10 day forecast, Friday was the best day to do this capstone workout.
Thursday
Seven during lunch. Four recovery at night. Added a couple of walking miles to burn calories.
Wednesday
4 mile recovery durning lunch. Another 9 at night normal pace. Added a couple of walking to burn calories
Tuesday
17 with 12 at marathon pace. Really busted it open on 12, full bore. Probably ran it too hard, but needed to reaffirm that I could go max effort for an extended period.
Monday
Four at recovery pace during lunch.
Six more at night, normal pace. Walked couple extra to burn calories.
Wednesday, November 25, 2009
Weekly Recap-8 weeks to Phoenix
Sunday
Got in 15, but 70 degrees and 93% humidity, it wasn't fun to say the least.
Saturday
6 recovery pace during lunch. 7 with 5 x 200 meter at night.
Friday
Easy four mile recovery.
Thursday
Walked / jogged 4 mile Turkey Trot race with girls in the morning.
At night, after two big helpings of turkey, I was expecting to crapout about mile 3. But cool dry weather was nice, got into grove and ran a great 12 with 6.5 at LT.
Wednesday
up at 4:45 a.m. on mill by 5:00. Solid 20 miler normal pace.
Walked another 5 at night to burn calories.
Tuesday
6 miler normal pace.
Monday
Four during lunch normal pace. 8 at night normal pace with 5 X 200 meter strides
Got in 15, but 70 degrees and 93% humidity, it wasn't fun to say the least.
Saturday
6 recovery pace during lunch. 7 with 5 x 200 meter at night.
Friday
Easy four mile recovery.
Thursday
Walked / jogged 4 mile Turkey Trot race with girls in the morning.
At night, after two big helpings of turkey, I was expecting to crapout about mile 3. But cool dry weather was nice, got into grove and ran a great 12 with 6.5 at LT.
Wednesday
up at 4:45 a.m. on mill by 5:00. Solid 20 miler normal pace.
Walked another 5 at night to burn calories.
Tuesday
6 miler normal pace.
Monday
Four during lunch normal pace. 8 at night normal pace with 5 X 200 meter strides
Saturday, November 21, 2009
Weekly Recap-9 weeks to Phoenix
Sunday
Off
Saturday
Would of, could of, should of done at least 15, 20 better. Started off well, even in bad 88% humidity. But then got stomach craps. Out by 5.
No worries, solid week of training. Good LT & 17 LR at full pace.
Weight good at 177. Still would like to lose 5 more.
Friday
pulled back 10 /sec mile to handle 90% humidity, though temperature wasn't bad.
Didn't feel motivated much. So I loaded up the iPod. Made the 13 a piece of cake.
Jam Master Jay (Run DMC)
Sucker MCs (Run DMC)
Its Like That (Run DMC)
Hard Times (Run DMC)
Rock Box (Run DMC)
King of Rock (Run DMC)
Equal Rights (Peter Tosh)
Downpressor Man (Peter Tosh)
Five Minutes of Funk (Whodini)
Freaks Come Out (Whodini)
Rock the Bells (LL Cool J)
Going Back to Cali (LL Cool J)
The Breakthrough (LL Cool J)
Paid In Full (Eric B. & Rakim)
I Ain't No Joke (Eric B. & Rakim)
Follow the Leader (Eric B. & Rakim)
Jam On It (Nucleus)
Pump Up the Volume (Colourbox)
Thursday
6 w/4 x 800 meter moderate hills durning lunch. 4 more at night.
Wednesday
4 mile recovery.
Tuesday
17 full Normal pace.
Monday
WHAT A DIFFERENCE the cool weather makes. 10 w/6 at LT. Piece of cake. Dry as a bone when done.
Off
Saturday
Would of, could of, should of done at least 15, 20 better. Started off well, even in bad 88% humidity. But then got stomach craps. Out by 5.
No worries, solid week of training. Good LT & 17 LR at full pace.
Weight good at 177. Still would like to lose 5 more.
Friday
pulled back 10 /sec mile to handle 90% humidity, though temperature wasn't bad.
Didn't feel motivated much. So I loaded up the iPod. Made the 13 a piece of cake.
Jam Master Jay (Run DMC)
Sucker MCs (Run DMC)
Its Like That (Run DMC)
Hard Times (Run DMC)
Rock Box (Run DMC)
King of Rock (Run DMC)
Equal Rights (Peter Tosh)
Downpressor Man (Peter Tosh)
Five Minutes of Funk (Whodini)
Freaks Come Out (Whodini)
Rock the Bells (LL Cool J)
Going Back to Cali (LL Cool J)
The Breakthrough (LL Cool J)
Paid In Full (Eric B. & Rakim)
I Ain't No Joke (Eric B. & Rakim)
Follow the Leader (Eric B. & Rakim)
Jam On It (Nucleus)
Pump Up the Volume (Colourbox)
Thursday
6 w/4 x 800 meter moderate hills durning lunch. 4 more at night.
Wednesday
4 mile recovery.
Tuesday
17 full Normal pace.
Monday
WHAT A DIFFERENCE the cool weather makes. 10 w/6 at LT. Piece of cake. Dry as a bone when done.
Wednesday, November 11, 2009
Weather
This mid-60s weather has been nice for medium general runs, but still
too hot for LT or LR ending at marathon pace.
too hot for LT or LR ending at marathon pace.
Tuesday, November 10, 2009
Weekly Recap-10 weeks to Phoenix
Sunday
Double crap.
Saturday
Crap! That's all I gotta say.
Friday
Going for 6-8. Tried to run normal pace. It was 68, with 86% humidity. By 3, sweat dripping off me, by 3.5 out (couldn't breathe).
Thursday
Pulled back 15 sec / mile to get in 19. Still bloody hot. Tougher than I would expect given my training.
I have lost mucho weight, didn't get on mill till 9:00 p.m., & still humid. Maybe better when front brings it down to 50.
Wednesday
Going for 19, felt great for 1st five. When I bump up speed, I was finished by 6.5, sweat just pouring off. Mid 60s still too hot to drop below 7:30 miles.
Screw it, I'll slow as much as needed to get in mileage. Won't effect my aerobics, but will help with endurace. When temp drops to 50s, I'll open it up.
Tuesday
Frustrating. Went for 19, but bailed at 11. Could really feel 85% humidity at 4, by 8 sweating mucho. By 11, soaked and unable to breath.
Monday
6 normal pace after work, and 4 at night. Adding a couple walking miles
Double crap.
Saturday
Crap! That's all I gotta say.
Friday
Going for 6-8. Tried to run normal pace. It was 68, with 86% humidity. By 3, sweat dripping off me, by 3.5 out (couldn't breathe).
Thursday
Pulled back 15 sec / mile to get in 19. Still bloody hot. Tougher than I would expect given my training.
I have lost mucho weight, didn't get on mill till 9:00 p.m., & still humid. Maybe better when front brings it down to 50.
Wednesday
Going for 19, felt great for 1st five. When I bump up speed, I was finished by 6.5, sweat just pouring off. Mid 60s still too hot to drop below 7:30 miles.
Screw it, I'll slow as much as needed to get in mileage. Won't effect my aerobics, but will help with endurace. When temp drops to 50s, I'll open it up.
Tuesday
Frustrating. Went for 19, but bailed at 11. Could really feel 85% humidity at 4, by 8 sweating mucho. By 11, soaked and unable to breath.
Monday
6 normal pace after work, and 4 at night. Adding a couple walking miles
Monday, November 2, 2009
Weekly Recap-11 weeks to Phoenix
Sunday
Off
Saturday
Six at normal pace.
Friday
12 miler, pulled back 10 secs/mi.
Thursday
10 with 4 at LT. Wasn't easy, but I held it. As my speed work increases, perhaps my LR pace will get easier.
Wednesday
Six during lunch, nice and slow. Walk another 5 at night.
Tuesday
Pulled back 15 sec/mi to get 18 in. First 15 felt fine. Legs heavy last 3.
Monday
6 at normal pace w/5 x 200 strides. Extra mile walk to burn calories.
4 easy run at night plus extra mile walk to burn calories.
Off
Saturday
Six at normal pace.
Friday
12 miler, pulled back 10 secs/mi.
Thursday
10 with 4 at LT. Wasn't easy, but I held it. As my speed work increases, perhaps my LR pace will get easier.
Wednesday
Six during lunch, nice and slow. Walk another 5 at night.
Tuesday
Pulled back 15 sec/mi to get 18 in. First 15 felt fine. Legs heavy last 3.
Monday
6 at normal pace w/5 x 200 strides. Extra mile walk to burn calories.
4 easy run at night plus extra mile walk to burn calories.
Friday, October 30, 2009
Weekly Recap-12 weeks to Phoenix
Sunday
Pulled back 12 sec/mi to make it to at least 15, hopefully 17. Quit at 8, felt like a LT run. Really pumping.
Totally baffeled! Just ran half marathon PR on tough course 2 wks ago. Easily popped 12 at normal pace monday. I felt Ok except for light cough. Is this sinus infection effecting me somehow? I have lost 2lbs in last week without trying. Maybe I'm undercarbed, don't feel like it???
Well, it is what it is. I got to get some long mileage in. I'll slow it down as much as it takes to get some 17+ in.
Saturday
Going for 17, stopped 4. Don't know what the hell is go'in on.
True I was sick earlier this week, but I feel fine now. Weather was great. But yet, my legs feel like I'm running up hill. Breathing hard at low speeds. Really bugging me out.
Well, I'll slow down pace to get mileage in. Don't know what I'm going to do about my LT run next week.
Friday
Tried for eight, quit at three. Couldn't breath. Fells like I'm running at altitude. Don't know if respiratory infection is diminishing my breath capacity. I do have a hacking cough.
Frustrating, Frustrating, Frustrating. Will try to salvage LR (17), and medium run (11 miler).
Update: came back at night and put in 9.
Thursday
Tried for six, quit at four. couldn't breath.
Wednesday
Six normal pace.
Tuesday
Off due to sick. Make up 6 later this week by running double.
Monday
Running fever, wife refuse to let me run. 54 degree weather, yeah right /-).
Solid 12. If he wasn't for stomach crampping due to a cold, I could have easily pop 20.
Pulled back 12 sec/mi to make it to at least 15, hopefully 17. Quit at 8, felt like a LT run. Really pumping.
Totally baffeled! Just ran half marathon PR on tough course 2 wks ago. Easily popped 12 at normal pace monday. I felt Ok except for light cough. Is this sinus infection effecting me somehow? I have lost 2lbs in last week without trying. Maybe I'm undercarbed, don't feel like it???
Well, it is what it is. I got to get some long mileage in. I'll slow it down as much as it takes to get some 17+ in.
Saturday
Going for 17, stopped 4. Don't know what the hell is go'in on.
True I was sick earlier this week, but I feel fine now. Weather was great. But yet, my legs feel like I'm running up hill. Breathing hard at low speeds. Really bugging me out.
Well, I'll slow down pace to get mileage in. Don't know what I'm going to do about my LT run next week.
Friday
Tried for eight, quit at three. Couldn't breath. Fells like I'm running at altitude. Don't know if respiratory infection is diminishing my breath capacity. I do have a hacking cough.
Frustrating, Frustrating, Frustrating. Will try to salvage LR (17), and medium run (11 miler).
Update: came back at night and put in 9.
Thursday
Tried for six, quit at four. couldn't breath.
Wednesday
Six normal pace.
Tuesday
Off due to sick. Make up 6 later this week by running double.
Monday
Running fever, wife refuse to let me run. 54 degree weather, yeah right /-).
Solid 12. If he wasn't for stomach crampping due to a cold, I could have easily pop 20.
Monday, October 26, 2009
Water Weight-Carbbed Up
I've been putting in a lot of extra walking / jogging miles to get as light as possible for the start of this cycle. I've also been eating the minimum amount of carbs. I stepped on the scale Friday at 179.
I know Pete P. says that carbs also help you retain water, which I know to be true based on experience. Well, I took Sat and Sun off because I got a cold. I also carbbed up getting ready for a new 12 week cycle this week.
This morning, I stepped on the scale, 186. Seven pounds in two days. Of course mostly water.
Sunday, October 25, 2009
Weekly Recap-16th Week of Limbo
Sunday
Off-Sick.
Saturday
Off.-Sick
Friday
Wanted to do 18 at normal, made to 9. Legs still sore, felt heavy. Also, low on carbs. Also, found out that I had a bit of the crud.
No worries.
Thursday
7 normal pace.
Wednesday
7.5 miles run / walk. Still sore, but a little better. Hope I'm better by Friday as it's suppose to be 58 at night.
Tuesday
4.5 walking. Still sire in quads.
Monday
That half was good for setting a pre-training cycle baseline. But it threw off my training this week. My quads are not too bad, but sore enough to keep me off for two days.
Il walked some today, 4.5 miles. I'll try to run some tomorrow.
Off-Sick.
Saturday
Off.-Sick
Friday
Wanted to do 18 at normal, made to 9. Legs still sore, felt heavy. Also, low on carbs. Also, found out that I had a bit of the crud.
No worries.
Thursday
7 normal pace.
Wednesday
7.5 miles run / walk. Still sore, but a little better. Hope I'm better by Friday as it's suppose to be 58 at night.
Tuesday
4.5 walking. Still sire in quads.
Monday
That half was good for setting a pre-training cycle baseline. But it threw off my training this week. My quads are not too bad, but sore enough to keep me off for two days.
Il walked some today, 4.5 miles. I'll try to run some tomorrow.
Monday, October 19, 2009
Harbor Half Marathon
My training was crap all summer. Since May, I've done 100% treadmill work; my feet hadn't hit the pavement in five months. Even inside while on the mill, the heat and humidity are terrible. I've done only three long runs since my last marathon. Speed work, forgetaboutit; zero nada. So not being in optimal shape, I wasn't really ready to run this race.
I had actually passed on this half-marathon all four previous years it was held, regardless of my conditioning. The course goes over the Corpus Christi Harbor bridge, which rises 130 feet over half a mile. Once on the other side, there are three additional small causeway passings to climb. However, since the race is an "out and back", all these elevations are made twice, the second time coming back toward the finish. Running at marathon speed, they're bad enough; however I was really apprehensive about the risk of injury tackling these climbs at half-marathon pace. 
Over the last month, some local runners asked me if I was gong to enter, "Nope, out of shape and tough course." was my reply. Just last weekend, I was asked again, "Ain't gonna happen." But with just five days remaining, I changed my mind. The weather forecast showed a north wind, and a 64 degree gun time temperature. Having not run outside in five months, I acquiesced.
But even the weather wasn't that great. For a full marathon, that weather is terrible. For a half, it's fair at best. But the race starts at day break, and runs directly north for the 1st six-and-half miles. No problem there. But on the return, the wind would be at my back and the sun bright in a cloudless sky.
The day before I emailed a friend saying I expected to set a PR (Personal Record). I wasn't being sarcastic. In spite of being out of shape, a tough course, and only fair weather, I was confident I could beat the 1:32:59 PR half I ran last December. That course was flat as a pancake, but run in very hot and humidity conditions. Hills can affect you on any particular course section, but heat and humidity, that drains you the entire race. Just based on the north wind, I thought I could PR. I also had been doing well on my weight. Running short mileage twice a day, and a low carb diet over the last six weeks helped me drop to 180. That's about as light as I've been, but still way to heavy for the time I hope to run next marathon (more on that later).
Race morning about 700 runners queued up in the starting chute. About 325 for the complete half-marathon, the rest the 1st leg of two-person relay teams. Based on last year's results, I figured I could finish in the top 20 or so. Accordingly, I line up about 10 feet behind the start line. At 7:00 a.m, the gun fired and we were off.
I initially went out a little fast, hoping to build a small buffer before hitting the big bridge. I slowed slightly when starting the climb. Half way up, I slowed some more. Once over the the top, I strided down and crossed a second on-ramp getting to mile three. At that point, I knew a PR was out. I had no rhythm at all, my breathing was a little heavy, my legs a little heavy, and I was leaning forward to much. It was here that I was passed by another runner, a well known woman competitor; she used by be on the university cross country team. She was leading all females at this point. I said, "Good Morning, Looking good." as she went by.
Ten seconds later, a man came by. "Good Morning, Looking good. Running the full half or the relay?" He replied, "The full." "You look great." I encouraged. By mile four we crossed two more on-ramps, and I was ready to go home. Had my car been any where near by, I would have stepped off the course. Not that I was running that bad, I just didn't think I could keep my pace another nine miles. However, having had the gaul to stand at the front of the starting chute, I couldn't bear the humiliation of 200 plus runners passing me with a smirked. I just kept going.
A half mile later, another runner came along side of me. "Morning, How you feel'in." I asked. When he replied, "Quite Good." I detected the ooooo intead of uuuuu in the good. "Hey mate, you sound Australian." "Close, New Zealand." "My wife is from Sydney." I said hoping to start some small talk. His face slightly wrinkled in condescension, and then he slowly pulled way. However, by then I was actually feeling better. The course had flattened out and my stride lengthen. I hit the half way point in 46:16, a PR pace. But I was still doubtful I could maintain it.
Heading back into town, I got another boost. I was still running in the top 15 of so, and now passing the other 700 runners coming in the opposite direction. I didn't wanted to give the appearance that I was over exerting, which I was, so got more vertical and lengthened my stride a little. By mile nine, the wind was directly at my back, which made it much hotter, but also gave a little push. My stride was really getting long. I then saw the New Zealander had fallen from about 100 yards in front of me to 70. I began to reel him in. At mile 10 1/2, I passed him by, "How ya feel'in Kiwi?" "My wheels are falling off." Then I saw the the women's leader about 60 yards ahead.
As we went up the big bridge for a second time, I closed to within 40 yards. However, about half way up, I had to stop and walk. Well, I walked for about six steps, and then ran 50 yards. Walked again for six steps, ran 50 yards. A third time for six. Finally, I crossed the apex. Down the other side, and only a mile to go. The women leader was about 20 yards ahead and getting close. I'm not sure if she was getting tight, or just realized there wasn't another female within a quarter mile and she could cruise to the win.
Half mile out, I passed the other man who went by me in the 1st half. With a quarter mile to go, I passed the eventual female winner. So netting from the start, I didn't pass anyone and nobody passed me, which made me feel a little better about queuing up so close to the start line. With 200 yards remaining, I could see I was about a minute ahead of my previous PR.
I gutted it up and pushed across the finish line in a new PR of 1:32:41. I placed 11th out of 325 half marathoners, and I think I finished ahead of all 350 relay teams, except three or four. I also placed second in my division (male 40-45), getting a silver medal.
I think the most surprising result were my equal splits, just nine second difference: 46:16 first half, 46:25 second half. I felt so bad at mile four, I was expecting to slow about 2-3 minutes on the back end.
I'm still not in great shape, but not too bad considering I don't start new marathon cycle for another week. That gives me three more months to get into proper conditioning. Especially my weight.
Post race I was talking to a 46 year old runner, who ran 1:28:30, placing 8th. We were the same height, looking eye to eye. I asked him how much he weighed, expecting him to say about 170, maybe 165. He said, "155". That's where it's at!.
I've said 100 times, I'm too fat. Well better said, I'm way too heavy for the times I want to run. Most of these guys are 120-150 lbs. I'm not going to get that light. But I need to lose at least another five pounds. Preferable eight. I would really like to get down to 170. Well, 11 weeks of hardcore training coming up, maybe.
But even the weather wasn't that great. For a full marathon, that weather is terrible. For a half, it's fair at best. But the race starts at day break, and runs directly north for the 1st six-and-half miles. No problem there. But on the return, the wind would be at my back and the sun bright in a cloudless sky.
The day before I emailed a friend saying I expected to set a PR (Personal Record). I wasn't being sarcastic. In spite of being out of shape, a tough course, and only fair weather, I was confident I could beat the 1:32:59 PR half I ran last December. That course was flat as a pancake, but run in very hot and humidity conditions. Hills can affect you on any particular course section, but heat and humidity, that drains you the entire race. Just based on the north wind, I thought I could PR. I also had been doing well on my weight. Running short mileage twice a day, and a low carb diet over the last six weeks helped me drop to 180. That's about as light as I've been, but still way to heavy for the time I hope to run next marathon (more on that later).
Race morning about 700 runners queued up in the starting chute. About 325 for the complete half-marathon, the rest the 1st leg of two-person relay teams. Based on last year's results, I figured I could finish in the top 20 or so. Accordingly, I line up about 10 feet behind the start line. At 7:00 a.m, the gun fired and we were off.
I initially went out a little fast, hoping to build a small buffer before hitting the big bridge. I slowed slightly when starting the climb. Half way up, I slowed some more. Once over the the top, I strided down and crossed a second on-ramp getting to mile three. At that point, I knew a PR was out. I had no rhythm at all, my breathing was a little heavy, my legs a little heavy, and I was leaning forward to much. It was here that I was passed by another runner, a well known woman competitor; she used by be on the university cross country team. She was leading all females at this point. I said, "Good Morning, Looking good." as she went by.
Ten seconds later, a man came by. "Good Morning, Looking good. Running the full half or the relay?" He replied, "The full." "You look great." I encouraged. By mile four we crossed two more on-ramps, and I was ready to go home. Had my car been any where near by, I would have stepped off the course. Not that I was running that bad, I just didn't think I could keep my pace another nine miles. However, having had the gaul to stand at the front of the starting chute, I couldn't bear the humiliation of 200 plus runners passing me with a smirked. I just kept going.
A half mile later, another runner came along side of me. "Morning, How you feel'in." I asked. When he replied, "Quite Good." I detected the ooooo intead of uuuuu in the good. "Hey mate, you sound Australian." "Close, New Zealand." "My wife is from Sydney." I said hoping to start some small talk. His face slightly wrinkled in condescension, and then he slowly pulled way. However, by then I was actually feeling better. The course had flattened out and my stride lengthen. I hit the half way point in 46:16, a PR pace. But I was still doubtful I could maintain it.
Heading back into town, I got another boost. I was still running in the top 15 of so, and now passing the other 700 runners coming in the opposite direction. I didn't wanted to give the appearance that I was over exerting, which I was, so got more vertical and lengthened my stride a little. By mile nine, the wind was directly at my back, which made it much hotter, but also gave a little push. My stride was really getting long. I then saw the New Zealander had fallen from about 100 yards in front of me to 70. I began to reel him in. At mile 10 1/2, I passed him by, "How ya feel'in Kiwi?" "My wheels are falling off." Then I saw the the women's leader about 60 yards ahead.
As we went up the big bridge for a second time, I closed to within 40 yards. However, about half way up, I had to stop and walk. Well, I walked for about six steps, and then ran 50 yards. Walked again for six steps, ran 50 yards. A third time for six. Finally, I crossed the apex. Down the other side, and only a mile to go. The women leader was about 20 yards ahead and getting close. I'm not sure if she was getting tight, or just realized there wasn't another female within a quarter mile and she could cruise to the win.
Half mile out, I passed the other man who went by me in the 1st half. With a quarter mile to go, I passed the eventual female winner. So netting from the start, I didn't pass anyone and nobody passed me, which made me feel a little better about queuing up so close to the start line. With 200 yards remaining, I could see I was about a minute ahead of my previous PR.
I gutted it up and pushed across the finish line in a new PR of 1:32:41. I placed 11th out of 325 half marathoners, and I think I finished ahead of all 350 relay teams, except three or four. I also placed second in my division (male 40-45), getting a silver medal.
I think the most surprising result were my equal splits, just nine second difference: 46:16 first half, 46:25 second half. I felt so bad at mile four, I was expecting to slow about 2-3 minutes on the back end.
I'm still not in great shape, but not too bad considering I don't start new marathon cycle for another week. That gives me three more months to get into proper conditioning. Especially my weight.
Post race I was talking to a 46 year old runner, who ran 1:28:30, placing 8th. We were the same height, looking eye to eye. I asked him how much he weighed, expecting him to say about 170, maybe 165. He said, "155". That's where it's at!.
I've said 100 times, I'm too fat. Well better said, I'm way too heavy for the times I want to run. Most of these guys are 120-150 lbs. I'm not going to get that light. But I need to lose at least another five pounds. Preferable eight. I would really like to get down to 170. Well, 11 weeks of hardcore training coming up, maybe.
Tuesday, October 13, 2009
Weekly Recap-15th Week of Limbo
Sunday
Harbor half marathon.
Saturday
Off
Friday
4 normal pace after work. Humidity dropped at night, popped 7 like it was nothing. Added another 3.5 walking to burn calories.
Thursday
Off
Wednesday
Five normal pace at lunch. Three faster pace at night, hope to go to 6. But complete soaked at 3.25, had to walk last 2.75.
Tuesday
Off
Monday
4 at normal pace after work. Six walk / run at night.
Wednesday, October 7, 2009
Weekly Recap-14th Week of Limbo
Sunday
Walked four.
Saturday
6 walk / run to burn calories.
Friday
18 miler. Held back 12 secs/mile 1st 14, and then normal pace. At 70 degrees it was still warm.
Thursday
5 walk / run durning lunch. Another 5 walk / run at night.
Just burning calories.
Cooler weather tomorrow. Go for 17-18 miler.
Wednesday
Six walk / run during lunch. Bloody hot. 78 degree dew point. Another 4 walk / run at night.
Tuesday
4.5 walk / run during lunch. Hot hot hot. Another 8.5 at night, nice and slow to handle heat. Still sweated through shoes.
Did some core work.
Monday
Wanted to do 10, but running low on sleep. Took night off.
Walked four.
Saturday
6 walk / run to burn calories.
Friday
18 miler. Held back 12 secs/mile 1st 14, and then normal pace. At 70 degrees it was still warm.
Thursday
5 walk / run durning lunch. Another 5 walk / run at night.
Just burning calories.
Cooler weather tomorrow. Go for 17-18 miler.
Wednesday
Six walk / run during lunch. Bloody hot. 78 degree dew point. Another 4 walk / run at night.
Tuesday
4.5 walk / run during lunch. Hot hot hot. Another 8.5 at night, nice and slow to handle heat. Still sweated through shoes.
Did some core work.
Monday
Wanted to do 10, but running low on sleep. Took night off.
Tuesday, September 22, 2009
Weekly Recap-12th week of Limbo
Not a bad week considering I had a mild case of the crud.
Sunday
7 walk / run to burn calories.
Saturday
10 walk / run to burn calories
Friday
Easy five after work. Wanted to do another five at night, but been sick this week. Took off to get some Zzzzzzzzs. I'll carb cut to make up calorie difference.
Thursday
Had 15 scheduled, but by 9:00 p.m. I was tired and ready for bed. I initially decided to just take the day off, but thought I better check the weather for tomorrow. When I saw the 5-8 degree forecast bump, I acquiesced realizing this was the best conditions I would have for a week. I strapped on the shoes and hit it about 9:15.
The first eight miles were labored. But as my pace increased, my form and rhythm straighten out. By mile 10 I was running 100% at my normal training pace. All in all, ran my best 15 miler in months. Less than 10 secs/ mile off my normal LR pace.
As the weather gets cooler, it will get even easier. If I lose another 5 lbs, I should be back to top condition by the time I start a new full cycle in four weeks. But as always, it’s hard to lose weight as training intensity increases. You just gotta down the carbs to have the energy to run hard.
Wednesday
Carbbed out! Ran a solid eight last night. Went home for lunch to pop 15, as the temperature was only 70 (though humidity was 85%). By eight I was soaked with sweat and couldn't breathe.
I've been cutting carbs to keep weight down. I think doing eight just 12 hours earlier, and then coming right back was too much. I carbbed up during lunch (pigged out) and will try for 14-15 tomorrow night.
Tuesday
Eight, pulled pace back 10secs/mile
Monday
5 durning lunch at normal pace.
Sunday
7 walk / run to burn calories.
Saturday
10 walk / run to burn calories
Friday
Easy five after work. Wanted to do another five at night, but been sick this week. Took off to get some Zzzzzzzzs. I'll carb cut to make up calorie difference.
Thursday
Had 15 scheduled, but by 9:00 p.m. I was tired and ready for bed. I initially decided to just take the day off, but thought I better check the weather for tomorrow. When I saw the 5-8 degree forecast bump, I acquiesced realizing this was the best conditions I would have for a week. I strapped on the shoes and hit it about 9:15.
The first eight miles were labored. But as my pace increased, my form and rhythm straighten out. By mile 10 I was running 100% at my normal training pace. All in all, ran my best 15 miler in months. Less than 10 secs/ mile off my normal LR pace.
As the weather gets cooler, it will get even easier. If I lose another 5 lbs, I should be back to top condition by the time I start a new full cycle in four weeks. But as always, it’s hard to lose weight as training intensity increases. You just gotta down the carbs to have the energy to run hard.
Wednesday
Carbbed out! Ran a solid eight last night. Went home for lunch to pop 15, as the temperature was only 70 (though humidity was 85%). By eight I was soaked with sweat and couldn't breathe.
I've been cutting carbs to keep weight down. I think doing eight just 12 hours earlier, and then coming right back was too much. I carbbed up during lunch (pigged out) and will try for 14-15 tomorrow night.
Tuesday
Eight, pulled pace back 10secs/mile
Monday
5 durning lunch at normal pace.
Wednesday, September 16, 2009
Weekly Recap-11th week of Limbo
Sunday
Five at normal pace, with 5 X 200 strides.
Saturday
5k in the AM, with girls in "You go girl" race. 10 miles in PM, pulled pace by 12 sec/mi for heat.
Friday
Wanted to do 5-10, but damn tired. Took off.
Thursday
5 durning lunch, nice and easy. 5 normal pace at night with 4 x 800 meter moderate inclined hills.
Wednesday
5 at normal pace. Even threw in three 200 meter strides.
Tuesday
6 walking durning lunch. 6 run at easy pace at night. Humidity back.
Monday
Good 12 miler. Still hot, but less humid. Made it easier to breathe. Pulled back 12 secs/mile for heat, still soaked. Another mile & I would have had to change into new close.
Tuesday, September 8, 2009
Weekly Recap-10th week of Limbo
Sunday
Wind switched to the northwest. Made 7 miler piece of cake.
Saturday
Off- not very motivated.
Friday
Off
Thursday
Wanted to do 12-15. Called it quits at 7.
I could have gutted up to 12, but just didn't have motivation. 90% humidity. Just laborious.
Wednesday
Off
Tuesday
Three walk durning lunch
Monday
Walk/ run four durning lunch. Walk / run another six at night. Just burning calories.
Wind switched to the northwest. Made 7 miler piece of cake.
Saturday
Off- not very motivated.
Friday
Off
Thursday
Wanted to do 12-15. Called it quits at 7.
I could have gutted up to 12, but just didn't have motivation. 90% humidity. Just laborious.
Wednesday
Off
Tuesday
Three walk durning lunch
Monday
Walk/ run four durning lunch. Walk / run another six at night. Just burning calories.
Monday, August 31, 2009
Weekly Recap-9th week of Limbo
Sunday
Easy five.
Saturday
Good 8.
Friday
Really wanted to get at least 8 in, but ankles really sore and it'll be 10:00 p.m. before I can on it.
Nothing for today, crap.
Thursday
15 miler. Pulled back 15 sec/mile to handle heat.
This run will be a lot more fun four weeks from now when I'm 5 pounds lighter and it's 10 degrees cooler.
Wednesday
Jog / walk 8 to burn calories. Light weights and core work.
Tuesday
Was planning on running 14-15. After 3 my legs felt a little heavy. After 6 was really sweating. After 8, I was soaked and couldn't breath. Had to quit. It was then I saw that I was running with an extra 1/2% of incline.
Monday
Six during lunch. Nice and slow. Walk / ran another 8 after work to burn calories. Did some light weights and core work.
Easy five.
Saturday
Good 8.
Friday
Really wanted to get at least 8 in, but ankles really sore and it'll be 10:00 p.m. before I can on it.
Nothing for today, crap.
Thursday
15 miler. Pulled back 15 sec/mile to handle heat.
This run will be a lot more fun four weeks from now when I'm 5 pounds lighter and it's 10 degrees cooler.
Wednesday
Jog / walk 8 to burn calories. Light weights and core work.
Tuesday
Was planning on running 14-15. After 3 my legs felt a little heavy. After 6 was really sweating. After 8, I was soaked and couldn't breath. Had to quit. It was then I saw that I was running with an extra 1/2% of incline.
Monday
Six during lunch. Nice and slow. Walk / ran another 8 after work to burn calories. Did some light weights and core work.
Sunday, August 30, 2009
Weekly Recap-8th week of Limbo
Sunday
9 miler.
Saturday
7 miler, held back 10 secs / mile.
Friday
walked / ran 6 during lunch and then 4 after work.
Thursday
3 during lunch
Wednesday
13 miler, pull it back 15 secs/mile to handle heat. Overall good run, but I could feel my extra weight stress my legs as my speed increased.
Tuesday
3 during lunch
Monday
6.5 during lunch / walked 4.5 at night to burn calories
9 miler.
Saturday
7 miler, held back 10 secs / mile.
Friday
walked / ran 6 during lunch and then 4 after work.
Thursday
3 during lunch
Wednesday
13 miler, pull it back 15 secs/mile to handle heat. Overall good run, but I could feel my extra weight stress my legs as my speed increased.
Tuesday
3 during lunch
Monday
6.5 during lunch / walked 4.5 at night to burn calories
Sunday, August 23, 2009
Weekly Recap-7th week of Limbo
Sunday
7 Miler, pulled it back 10 second /mile for heat
Saturday
Off
Friday
Off
Thursday
Off
Wednesday
Went for 14, quit at 5. Been a little sick.
Tuesday
6 during lunch. 6 more a night. Was going to run 8, but sweated through shoes. Bloody hot.
Monday
Seven, pullled back 10 sec / mile for heat.
7 Miler, pulled it back 10 second /mile for heat
Saturday
Off
Friday
Off
Thursday
Off
Wednesday
Went for 14, quit at 5. Been a little sick.
Tuesday
6 during lunch. 6 more a night. Was going to run 8, but sweated through shoes. Bloody hot.
Monday
Seven, pullled back 10 sec / mile for heat.
Monday, August 17, 2009
Weekly Recap-6th week of Limbo
Sunday
7 miler, normal pace.
Saturday
Off
Friday
Off
Thursday
Off
Wednesday
7 miler, pulled pace by 10 sec/mile to handle heat. Still sweated through after an hour. Wanted to do 13, but too soaked.
Started to do some core work.
Tuesday
6 miles walk / job to burn calories
Monday
11.5 miles. Reduced pace by 15 sec / mile to handle heat. Good run.
7 miler, normal pace.
Saturday
Off
Friday
Off
Thursday
Off
Wednesday
7 miler, pulled pace by 10 sec/mile to handle heat. Still sweated through after an hour. Wanted to do 13, but too soaked.
Started to do some core work.
Tuesday
6 miles walk / job to burn calories
Monday
11.5 miles. Reduced pace by 15 sec / mile to handle heat. Good run.
Sunday, August 9, 2009
Weekly Recap-5th week of Limbo
Sunday
Four miles jog / walk to burn calories.
Saturday
Five miles jog / walk to burn calories.
Friday
Easy 5 miler, plus 1 mile walk to burn calories
Thursday
five miles- walk / run to burn calories. Road bike for an hour at night.
Wednesday
11.5 miler. reduced pace by 15 sec/mile to handle heat. Overall, solid run
Tuesday
four miler- walk / run durning lunch to burn calories
Monday
seven miles
Four miles jog / walk to burn calories.
Saturday
Five miles jog / walk to burn calories.
Friday
Easy 5 miler, plus 1 mile walk to burn calories
Thursday
five miles- walk / run to burn calories. Road bike for an hour at night.
Wednesday
11.5 miler. reduced pace by 15 sec/mile to handle heat. Overall, solid run
Tuesday
four miler- walk / run durning lunch to burn calories
Monday
seven miles
Sunday, August 2, 2009
Weekly Recap-4th week of Limbo
Sunday
3 miler
Saturday
off
Friday
Off
Thursday
Took girls to workout with local running club that meets on Thursday, 7:00. Still hot as hell. Ran walked 2.5 miles.
Later at night, I ran 6 milers on mill with reduced pace. Sweated through clothes.
Wednesday
Off
Tuesday
Off.
Monday
Three during lunch, and then Five miler at normal pace in evening. Heat still bad.
Added 1.50 miles of walking.
3 miler
Saturday
off
Friday
Off
Thursday
Took girls to workout with local running club that meets on Thursday, 7:00. Still hot as hell. Ran walked 2.5 miles.
Later at night, I ran 6 milers on mill with reduced pace. Sweated through clothes.
Wednesday
Off
Tuesday
Off.
Monday
Three during lunch, and then Five miler at normal pace in evening. Heat still bad.
Added 1.50 miles of walking.
Monday, July 20, 2009
Weekly Recap-3rd week of Limbo
Sunday
5 miles at normal pace.
Saturday
Off
Friday
Off
Thursday
Off
Monday -Wednesday
Visting friend at Lake Tahoe. His place is out 6,700 feet elavation. He had a nice 10k route that I ran Mon-Wed. I could feel the elavation. The flats weren't too bad, but the hills felt about 3 times has big; hard to breath.
5 miles at normal pace.
Saturday
Off
Friday
Off
Thursday
Off
Monday -Wednesday
Visting friend at Lake Tahoe. His place is out 6,700 feet elavation. He had a nice 10k route that I ran Mon-Wed. I could feel the elavation. The flats weren't too bad, but the hills felt about 3 times has big; hard to breath.
Thursday, July 16, 2009
Weekly Recap-3rd week of Limbo
Sunday
Saturday
Friday
Thursday
6 miler at normal pace, but agressive hills: 4 x 1200 meters at 4% grade.
Wednesday
10 miler. Descent pace. Felt good and was going for 12, but I picked up pace at mile 9. A mile later, couldn't breath due to heat.
Tuesday
Off
Monday
5 miler
Saturday
Friday
Thursday
6 miler at normal pace, but agressive hills: 4 x 1200 meters at 4% grade.
Wednesday
10 miler. Descent pace. Felt good and was going for 12, but I picked up pace at mile 9. A mile later, couldn't breath due to heat.
Tuesday
Off
Monday
5 miler
Sunday, July 12, 2009
Weekly Recap-2nd week of Limbo
Sunday
Pretty strong eight, could have easily gone to 10 but had to stop at 8 as I was slipping off mill being soaked through.
Followed up with 13 on bike.
Yep, I have a stomach bug. Well, at least I have an excuse for a crappy running week.
Saturday
5 miler. Stomach still hurt.
Friday
Went for 15, quit at 3. Was felling nauseous. Sore ankles also; I might be sick
Thursday
Off
Wednesday
Off
Tuesday
5 miler, with 20 miles on bike cross training
Monday
six miler
Pretty strong eight, could have easily gone to 10 but had to stop at 8 as I was slipping off mill being soaked through.
Followed up with 13 on bike.
Yep, I have a stomach bug. Well, at least I have an excuse for a crappy running week.
Saturday
5 miler. Stomach still hurt.
Friday
Went for 15, quit at 3. Was felling nauseous. Sore ankles also; I might be sick
Thursday
Off
Wednesday
Off
Tuesday
5 miler, with 20 miles on bike cross training
Monday
six miler
Sunday, July 5, 2009
Weekly Recap-12 weeks to Appleton, WI (probably not)
Sunday
10 miler
Saturday
Off
Friday
8.5 miler
Thursday
Off
Wednesday
11.5 miler w/out fan. Slowed down 15 secs/mile. Made big difference. Felt good but did sweat through shoes.
Tuesday
Off
Monday
Seven miler
10 miler
Saturday
Off
Friday
8.5 miler
Thursday
Off
Wednesday
11.5 miler w/out fan. Slowed down 15 secs/mile. Made big difference. Felt good but did sweat through shoes.
Tuesday
Off
Monday
Seven miler
Sunday, June 28, 2009
Post Marathon-Week 4
Sunday
1500 yards in pool, then hit pavement about 11:00 p.m. for quick four miler.
Besides the suffocating heat, and a gallon of sweat soaking through my shoes, it was nice to run outside.
Saturday
8 miler with 3 x 800 gradual hills. Slowed pace down my 15 sec / mile, made big difference. Still sweated through shoes, but breathing a lot less labored.
For long runs, drop it down 20-30 sec / mile, should allow me to go out to 15.
Friday
Up at 5:15, on mill at 5:30 to beat heat. Wanted to do 11, but 90% humidity made it hard to breath; it's like training at altitude. Did 7.
Cross Train: 60 minutes on stationary bike.
Thursday
Cross train: 15 on bike, 1500 yards in pool
Wednesday
Six miler.
Tuesday
Tried to do 11 at lunch, made it to 3. Tried to do 11 at night, made it to four.
Heat brutal. I'm way overweight.
Need to spend next 4 weeks reducing mileage and upping (big time) fat burning cross training. Then do five weeks hard running.
Monday
Five miler
1500 yards in pool, then hit pavement about 11:00 p.m. for quick four miler.
Besides the suffocating heat, and a gallon of sweat soaking through my shoes, it was nice to run outside.
Saturday
8 miler with 3 x 800 gradual hills. Slowed pace down my 15 sec / mile, made big difference. Still sweated through shoes, but breathing a lot less labored.
For long runs, drop it down 20-30 sec / mile, should allow me to go out to 15.
Friday
Up at 5:15, on mill at 5:30 to beat heat. Wanted to do 11, but 90% humidity made it hard to breath; it's like training at altitude. Did 7.
Cross Train: 60 minutes on stationary bike.
Thursday
Cross train: 15 on bike, 1500 yards in pool
Wednesday
Six miler.
Tuesday
Tried to do 11 at lunch, made it to 3. Tried to do 11 at night, made it to four.
Heat brutal. I'm way overweight.
Need to spend next 4 weeks reducing mileage and upping (big time) fat burning cross training. Then do five weeks hard running.
Monday
Five miler
Monday, June 22, 2009
Post Marathon-Week 3
Ran one day, 9 on Tuesday.
Ate at French bakery twice. Went out of town, ate three times as much as normal indian, greek, and chinese food.
Start new cycle Monday.
Ate at French bakery twice. Went out of town, ate three times as much as normal indian, greek, and chinese food.
Start new cycle Monday.
Wednesday, June 10, 2009
Post Marathon-Week 2
Sunday
11 miler
Saturday
I tried to do 10, quit at four, couldn't breath. I'm 75% sure that I'm going to skip a fall marathon. Really Serious. I run to PR, if I can't train to do that, I'm not interested.
Friday
6.5 miles durning lunch and an hour of cross traning (bike / swim) in the afternoon.
Thursday
Off
Wednesday
Hour of cross training during lunch and a 6 miler a night
Tuesday
Off
Monday
7 miler
11 miler
Saturday
I tried to do 10, quit at four, couldn't breath. I'm 75% sure that I'm going to skip a fall marathon. Really Serious. I run to PR, if I can't train to do that, I'm not interested.
Friday
6.5 miles durning lunch and an hour of cross traning (bike / swim) in the afternoon.
Thursday
Off
Wednesday
Hour of cross training during lunch and a 6 miler a night
Tuesday
Off
Monday
7 miler
Sunday, June 7, 2009
Post Marathon-Week One
Ran one day, Saturday five miles. Felt OK.
I've been eating like a pig (pizza, ice cream, pastries, and everything else), and drinking bottles of wine. It's been nice, but time to get back to work next week.
I have committed to experimenting this cycle. Running six a days a week (high 60 miles) this summer is not attractive. I would risk it if the weather was guaranteed to be cold in September at the Wisconsin Fox Cities Marathon. But it could easily be 60s to 70s, even though they say average start temperature is 46 (heard that before).
No, I'm cutting my mileage down this cycle to high fifties / low sixties but adding cross training. I join local gym for swimming and biking. Well see how it progresses.
I've been eating like a pig (pizza, ice cream, pastries, and everything else), and drinking bottles of wine. It's been nice, but time to get back to work next week.
I have committed to experimenting this cycle. Running six a days a week (high 60 miles) this summer is not attractive. I would risk it if the weather was guaranteed to be cold in September at the Wisconsin Fox Cities Marathon. But it could easily be 60s to 70s, even though they say average start temperature is 46 (heard that before).
No, I'm cutting my mileage down this cycle to high fifties / low sixties but adding cross training. I join local gym for swimming and biking. Well see how it progresses.
Tuesday, June 2, 2009
Marathon #11-Newport Oregon
Newport, Oregon
May 30, 2009
This was my third serious effort to run a sub 3:10. For my first attempt, at the Marine Corp marathon last fall, I didn't miss a single training run in the entire cycle. I was in top shape and my weight was perfect. However, like most my races, the day's weather was hotter than the seasonal average. I fell off the 3:10 pace at mile 18; though by mile nine I knew it wasn't going to happen.
I tried again at the Phoenix marathon in January. With a flat course and dry desert air, I held a 3:10 pace all the way to mile 23 before faltering, although I did salvage a 3:13:20 PR. I concluded that if it had been either 10 degrees cooler, or if I been five pounds lighter, I would have made it. Not able to control the former, I decided to focus on the latter in preparation for this marathon.
I soon discovered that regarding the latter, I didn't have much control either, well self-control. I live an ascetic existence during a normal 12 week training cycle, and therefore allow myself a week or two of culinary hedonism after each marathon. I gorge on double cheeseburgers, pizza, pastries, beer, and two or three bottles of wine. And that's just what I consume at the airport flying home from a race.
I try to hold the weight gain down to five pounds, but this post race cycle coincided with the start of tax season. With the extra stress and work, I continued to eat poorly and the five pounds soon became ten. I immediately felt the effects when starting this cycle. After long runs, I had muscle strain. Speed workouts were worse; for half the cycle I was on the verge of shin-splints, which I haven't experienced in years.
I was eventually able to loose the extra-extra five pounds I carried, but not the original extra five. By race week, I was the same weight as in Phoenix. Coincidentally, the weather projection was about the same. Gun time temperatures were forecasted to be 50 degrees, however with significantly more humidity than Phoenix. On the plus side, there was a thick fog forecasted from sunrise to 8:30 a.m.
All in all, I was doubtful about reaching sub 3:10. But there was still hope, mostly tied to the course. The race website stated, "Is our course really that flat? It really is! Almost half of our finishers record P.R.'s." But conspicuously absent for the website was the standard hill elevation profile.
"Is it true a world record was set on our course? Yes, it is. Herb Phillips ... ran a 2:47:28 in 2004 breaking the single age (63) World Record (2:48)"
But the most salient endorsement was from Runner's World magazine. Of the top ten courses producing the most Boston qualifiers (BQ), Newport was listed as fourth. In prior years, an astonishing 25% of participants ran their BQ time; the national average is 7%. However, it would be revealed that the small town of Newport was concealing a deceitful little secret.
We discovered the first clue the day before the race. Though the majority of the course went out and back along a highway hugging a riverbank, the first four miles snaked through the town streets. As my running mates and I drove around town, we encountered several rolling hills. Some were only 10 feet, a couple others about 30 feet or so. The heights aren't themselves bad, but the slopes were relatively steep. The infamous Heartbreak Hill in Boston is 70 feet, but stretched out over 800 yards. However, it's just as fatiguing to tackle a 30 foot rise that crests in 150 yards.
Our puzzled self-queries began, "I think we run up this hill, isn't this Olive street?" Around a few more turns, "To get to the highway, don't we have to go over that hill there?" In each case, we assumed we were reading the map incorrectly. However, the true answer to the course's spectacular results wasn't revealed until we boarded the shuttle bus on race morning; it's one we never would have suspected.
"I can't believe how many turns there are through town," said a runner two seats behind me.
"They added some streets to make the course longer this year," said the one adjacent to him.
"Longer?! You're kidding."
"No. They recertified the course this year and found it was short."
The Race Director confessed all the details at the post race awards ceremony. To be a Boston qualifier, you have to recertify the course every ten years. This was the 11th annual Newport marathon. When they remeasured, they found it was 4/10th of a mile short. Then with a cheeky grin the Director said, "Well, we suspected it for years as every other runner across the finish line would say, 'Hey, my GPS watch wasn't working."
4/10th doesn't sound like much, but it equates to 3-6 minutes depending on your speed. The majority of Boston qualifiers barely make it with just one or two minutes to spare; this explained the incredible high BQ percentage in prior years. "Prior" being the keyword as this year's participates now faced the full monty.
So there I stood 20 feet from the start line: Five pounds too heavy, completely warm just wearing a half-cut tanktop, and headed towards an array of rolling hills. "Damn the torpedoes, full speed ahead!" The gun fired and we were off.
At mile one, 10 seconds off pace. Over a few more rolling hills and at mile two, 15 seconds off pace. Up a steep 30 footer, and breathing a little hard at mile three. Over the last steep hill at four and onto the highway not feeling very sanguine.
At mile five I caught a break. This course section drew near a hill covered with towering trees. They completely blocked out the sun and I cooled off a little bit, and came back on pace. My stride relaxed, and at mile eight I was 20 seconds head of pace.
However by ten, the sun rose and cleared the trees. A running mate told me after the race that it was about this point when he said to a third Houston running mate, "I bet Dave is cursing the weather right now." I replied, "What a coincidence; I told myself at that point that John is probably telling Pete, 'Dave is probably cursing the weather.'," which I was.
At the halfway mark, I was 45 seconds ahead of pace and exactly where I wanted to be on time. However, my enthusiasm was nowhere near where I hoped it would be. Ideally, you hit the midway mark feeling comfortable, and then you get a mental boost as you focus going toward the finish.
Instead, I was suffering and fairly sure by 16, I'd be toast. I tossed my shirt at 14. The wind was a light eight miles an hour at my back. As I was running 8 miles/hr forward, the net effect was a stuffy and hot air, and I was dehydrating.
At 15 I rounded the U-turn to the other side of the road heading back towards town. Painful muscle cramps developed in my right leg. The tightness on just one side was mostly caused by the significant slope to the road. Unless you were running on the center line, your body was slanted slightly to one side. However, my breathing was also a major factor. I tend to lean forward at the waist when my breathing is off rhythm. This also increased the strain on my quads as my legs worked harder to keep my body upright.
At mile 16, I passed by John and Pete who were at mile 14 headed in the opposite direction. John yelled, "Looking good DJ." "On pace but hurting," I yelled back. In fact, I was ready to throw in the towel. But there's nowhere to hide on a marathon course. If you call it a day on a 5-10k run, you're probably one or two miles away from where you parked your car. After a 15 minute walk, you can be heading home. If you step off a marathon course at the midway point, you have a 2 to 3 hour walk back.
With no other options, I decided to push on to 18. Still hanging on at 18, I committed to gutting it up another mile, maybe two. Halfway to 19, my outlook unexpectedly changed. The course turned directly into the light north wind. This significantly improved my breathing, which helped me to get vertical; this in turn alleviated some stress on my legs.
I couldn't believe that at mile 20, I was still on pace. However I was quickly loosing the mental fight after being worn down by the course's midsection. My goal was to hold on a little farther than in Phoenix, maybe to mile 24.
At mile 22 I was still on pace, but I finally capitulated a half mile later. As I limped along for the next three miles, I had no idea that I would cross the finish line just 6 seconds short of setting a new PR.
I finished in 3:13:26, placing 59th out of 685 finishers.
As far as not making 3:10, I can only say that if it had been either 10 degrees cooler, or if I been five pounds lighter, I would have made it. My real frustration was failing to set a PR. Running 15 seconds faster wouldn't have meant much. Rather, I am disappointed that I didn't stay positive during the middle third. Had I focused more positively, I could have shaved another minute or so from my time.
I did have the consolation of receiving a plaque at the awards ceremony, 3rd place in the Hercules division. At 6'2" and 185, most people scoff when I lament about how fat I am. Some make comments of concern, like when my Mother ran into my neighbor at the grocery store, "Bruce said you look too thin; he said you look sick."
But I am a good 20-30 pounds heavier than the vast majority of runners in my time class. Often this is because I'm 3-6 inches taller than they are. But many are my height, just beanpole thin. Some marathons have a division recognizing the extra challenge for us "big" guys, which is usually termed the Clydesdale class. Newport used a kinder moniker, the "Hercules" division.
To qualify, you had to weigh 190+ at packet pickup. My normal training weight is 185. But with super carbbing and hydration during the preceding days, I thought I might make it. When I expressed doubt about being a couple pounds too light 30 minutes prior to stepping on the scale, Pete suggested I drink a gallon of water to be safe. Lucky that I downed a half-gallon water picture, as I made it with only one-half pound to spare, 190.50 lbs.
I had a good chance to win, as last year's results showed a 3:16 for Hercules 1st place (and that was on the short course). The guy who won this year was thinner than I, but 6'4" and weighed in at 192. Supporting my contention that I'm too heavy, he too had a sub 3:10 goal, but fell short by 3 seconds (3:10:03).
Well, I'm still convinced I will run a sub 3:10 in next few months. I'll be in Wisconsin in September.
Sunday, May 31, 2009
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