Weekly Summary-9 Weeks to Seattle

Sunday.
Seven nice and slow.

Saturday.
Off

Friday
Off

Thursday.
Off

Wednesday.
Seven nice and slow.

Tuesday.
Off

Monday
Off

Weekly Summary-10 Weeks to Seattle

Sunday.
Hit the pavement for 10. Longest road run, not related to a race, that I've done in over a year.

It's beyond me how these guys do 40, 50, + road miles a week. It beats the hell out of your body.

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.
Waked / ran 3 during lunch, did some light weights. Ran 11 at night.

Tuesday.
Off

Monday
17 miles, pulled back 25 secs / mile. First 10 easy, last 7 tough. Losing weight, but still feeling extra 8-10 that I'm carrying.

Weekly Summary-11 Weeks to Seattle

Put in a decent 50 this week. Weight starting to drop some, but still 8 lbs over optimal. Three and half weeks to Beach To Bay, will drop another 5 even if I have to starve myself.

Sunday.
Wanted to do 5 to burn calories. Long day and couldn't hit it until at least 10. Had a Jack and soda instead and called it a week.

Saturday.
4 in AM. 10 at night, slow. 93% humidity, power felt good but still no fun to run in those conditions.

Friday
Walked 3 after work; did light weights.

Thursday.
Easy 7, held back 15 sec / mile.

Wednesday.
16 miles, pulled pace back 15 secs / mile, still hot.

Tuesday.
Light weights and core work during lunch. Walked a couple.

Jogged a couple at night.

Monday
Walk jogged 4 during lunch. Easy 8 at night.

Self-Flagellation

I've often said that I can't run in the heat and humidity.  It is more accurate to say that I can't run fast. 

 

If I tried to run 7:00 min / miles in 80 degrees / 90% humidity, I'd be wiped out on the ground after 8 miles.  If I pulled back to 7:30, I could do 15-18.  At 8:00, full marathon no problem.  But racing is one thing, training is another.

 

Last year I had to pull back all my summer training by 15 sec / mile just to log my scheduled distance.  I did it, but was miserable still.  Yet in early October when I ran the Harbor Half marathon, I posted a solid 1:32, and that was going over the 130 foot harbor bridge not once, but twice.

 

The point, ".. when you're telling these little stories? Here's a good idea - have a POINT. It makes it SO much more interesting for the listener," is that I can probably slow down my summer training by 30 secs / mile, make it much less torturous, and yet still probably not effect my overall marathon time by more than 2-3 minutes.

 

No brainier.

Discovering my feminine side

A few runners espouse the benefits of a strong core (midsection) in marathoning. I've also read about it quite a bit. In the past, I've tried some of the recommended routines (crushes, back arches, side twists). I found them beneficial, but simply I lack the self-discipline to do them consistently. So I was enthusiastic to see that my local gym offered a 25 minute "core" class every other day.

The class gathered, literally 10 women and me. The instructor welcomed us, "Morning ladies," then a slight pause, "..and guy. We usually get one token guy." She then instructed us to grab our balls. Being mostly women, I assumed her meaning was different than the typical man's instinctive interpretation. One by one, the ladies approached the nearby closet and retrieved a large soft pink bouncy ball. Had I been anywhere near the exit, I would have inconspicuously moon-walked backwards and out the door. But I was cornered; accordingly, I tried to traverse across the "studio" floor as manly as possible. For a brief moment it occurred to me to place my index-finger across my nose, and blow out a wad of snot as definitive proof that I wasn't gay!

It was embarrassing enough, but I just prayed that one of the weight-lifting type of fellows wouldn't walk by and notice; certainly I would be later ostracized from the locker room acknowledgments like, "What's up" and "Hey." The insecurity was one thing, but now I was sure that it would be a complete waste of time.

I assumed that the class would be hundreds of hardcore crunches and hanging leg curls. I mean, how much core workout can you get from a bouncy ball? Turns out quite a bit. After 15 minutes I was continually glancing at the clock, "When is this going to end?" Not only did the individual exercises produce the "burn", but the wide variety really hit all aspects of the core: upper abs, lower abs, obliques, lower back.

So, I guess that I will sacrifice my tough guy he-man persona if it helps me get closer to a sub 3:00 marathon.

Weekly Summary-12 Weeks to Seattle

Sunday.
13 miler. Pulled back 12 secs / mile to handle heat. Humidity sucks.

Saturday.
Ran 5k with Juliet in the morning.

Friday
Walked three during lunch, with some light weight work. Easy 6 at night.

Thursday.
Thought about 13, 3 miler was enough. Inflamation in back and right hip.

Wednesday.
70 degrees with 90% humidity. 9 miler felt like 20.

Tuesday.
8 miles at easy pace. Walked a couple more.

Monday
Walked four during lunch, with light weight lifting.

Weekly Summary-Recovery Week 4

Sunday.
Good 12, but man I can feel the extra weight; much harder on body.

Saturday.
Ran 5k with girls in AM.

Friday
Walked four durning lunch and did some light weights.

At night, 70 degress, 94% humidity. Did 5 miles at normal pace and sweated through my shorts.

Thursday.
4 during lunch, six at night. Walked couple more to burn calories.

Wednesday.
Off

Tuesday.
8 with 2 X 1,000 meter moderate hills.

Monday
Off-out if town.

Weekly Summary-Recovery Week 3

Sunday.
Off

Saturday.
Off

Friday
12 miles, added some extra speed last 2.5 miles to break it up.

Thursday.
4 miles durning lunch.

Wednesday.
4 miles during lunch.
20 miles on bike at night.

Tuesday.
Off

Monday
5 durning lunch with 5 X 200 meter strides. Walk run 3 at night to burn calories.

Motivation

The local running store just asked me to be on their sponsored
Master's Beach To Bay Team. Can't screw around now, I'll have to get
into primo shape in next seven weeks as these guys are fast.

Nothing over 12 miles, but lots of LT / VOmax workouts. Will have to
lose at least 10 lbs.

Weekly Summary-Recovery Week 2

Sunday.
5 with extra speed and bump on incline.

Saturday.
7 in afternoon with extra speed. Jogged / walked 2 in evening with girls. 4 at night with 4 X 400 moderate hills.

Friday
Off

Thursday.
5, accelerated all the way through. Last lap just bout VOmax pace.

Wednesday.
Off

Tuesday.
5 with extra speed and extra bump on incline.

Monday
Off

Stopped Downward Slide

Ate junk food last week, but half as much as I had been consuming.  Also put in a decent 21 miles, with lots of hills.  Net effect, last week was first in about eight in which I did not gain weight.

I'll be bogged down in tax work until first week of May, but should be able to still get in 35-45 miles a week.  Will try to get in high quality runs, with lots of hill work.

Post marathon is my favorite time to run.  With no set schedule, it's a free run feeling.   There's no pressure to run a certain pace or distance.  Also, there are no restraints to hold back when you're feeling good out of concern for LT or LR later in the week.

Hope to drop 5 pound by Mid-May when I'll ramp up training before going to Australia.

 

Weekly Summary-Recover Week 1

Sunday.
Seven with 4 x 1,000 moderate hills, and a slight incline bump (2.5) during the flats.

Saturday.
Off

Friday
Seven

Thursday.
Off

Wednesday.
Off

Tuesday.
4 with 3 at slight incline. Walked a couple more.

Monday
3 miler, walked another 2. Have knot in lower back. Cold front comes in Wednesday, will increase to mileage.

New Orleans Post Race-Week 1

Took entire week off. Did run 5k with girls on Saturday.

New Orleans Quick Results

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

In the Stretch

Primo weather to finish off cycle, especially last hard week- VOmax (6
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

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

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.

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.

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.

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

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.

Weather

This mid-60s weather has been nice for medium general runs, but still
too hot for LT or LR ending at marathon pace.

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

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.

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.

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. 

Phoenix Game Plan-Micro Cycle 1 of 3

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.

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.

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.

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.

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.

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.

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.

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.

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

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.