Weekly Recap-11 Weeks Until San Antonio

Sunday.
Walk / Jog seven on mill at Hotel in San Antonio

Saturday.
Easy 7 in the morning.

Friday
9 with 5 about LT pace, walked another four throughout day.

Thursday.
Solid 18 miler with 7 X 400 meter moderate inclines. Walked another 4 at night. Running well, but still 5lbs too heavy.

Wednesday.
Was going for 17, but had stomach cramps. Did 5.

Tuesday.
Was going to do 10, had a bottle of Jack instead.

Monday
Good 13 on mill. Walked 4 outside post run.

Weekly Recap-12 Weeks Until San Antonio

Sunday.
Off-Loaded down with work.

Saturday.
5k with girls in am.

Solid 15 at night, with light hills. Walked one more. Felt good, but still too heavy. But long day in hot. 5 lbs weight, 15 degrees cooler, and some rest should help.

Friday
Off-London work day

Thursday.
Jog / Walked 7 throughout day.

Wednesday.
Quick 7 during lunch, with 5 X 200 meter strides. Really hot. Walked / Jogged another 7 throughout day.

Tuesday.
5 during lunch. Walked / jogged another 6.

Monday
7 on the mill.

Weekly Recap-13 Weeks Until San Antonio

Sunday.
Off- swamped with work.

Saturday.
ran 5k race with girls at south Guth park in early am.

Friday
Off

Thursday.
Off

Wednesday.
Quick 5 on mill with 4 X 800 meter slight inclines. Jogged 2 more.

Tuesday.
Fast 5 during lunch. Walked / jogged another 5 after work.

Monday
Slow 7 on mill with 5 X 200 meter strides. Walked 4 more.

Weekly Recap-9 Weeks Until Chicago

Out of Chicago. Schedule just to busy to train effectively for sub 3:00. Refocus on San Antonio.

Sunday.
Off

Saturday.
Off-Out of town
Friday
5 during lunch. Was going for 7, but I bumped up speed and sweated excessively, couldn't breathe.

Thursday.
Met Mike for easy 6 at 5:30 am. We both quit at 3, soak through in sweat. Walked 2 more. Jogged / walked 5 at night.

Wednesday.
Decent 12. Was going fir 18 and felt great at 11, but then started to sweat heavily. Wimped out. Should have stayed with it.

Tuesday.
Easy 5 at lunch. Walked 4 more at night.

Monday
8 with extra bump in speed. Walked 4 more outside afterwards.

Weekly Recap-10 Weeks Until Chicago

Sunday.
Slow 10 in afternoon, but with 4 X 800 meter moderate inclines.  Walked four more at night.

Saturday.
Walk / Jogged 5 in am. Went outside and walked 4 in late evening.

Friday
Decent 21 on mill. Slow but not bad.

Thursday.
Easy 4 on mill.

Wednesday.
Gotta on mill do do 15-20, quit at 2. Quads stiff, heat bad.

Tuesday.
Easy 7 during lunch, walked one more. Walked 4 at night, just burning calories. 10 mins of core work.

Monday
Fairly good 8 during lunch. Easy 4 after work, walked one more.

Post Hunter Valley Marathon Recovery Week #2

Sunday.
Off

Saturday.
12 on mill, low and slow. Walked 1 more. Need to drop 5lbs ASAP

Friday
Off-legs really tight.

Thursday.
4 on mill early a.m., walked 1 more. 5 during lunch with bump in speed and incline. Walked / jogged another 3 at night.

Wednesday.
Off

Tuesday.
Off-Traveling

Monday
Off-Traveling

Post Hunter Valley Marathon Recover Week #1

Sunday.
Off-Packeting

Saturday.
3 miles of hilly but easy jogging around neighborhood with girls. Felt good to get out.

Friday
Off-Raining. Most consecutive rain Sydney has had in 130 years.

Thursday.
Off-Raining

Wednesday.
Off-Raining

Tuesday.
Off-Raining

Monday
Off-Traveling back

Official results

3:30:30. 20th out of 131 finishers, 8th in division

Marathon #17-Hunter Valley, Pokolbin Australia

Marathon #17

Hunter Valley, Pokolbin Australia (wine country)

July 17^th, 2011

When the title contains "Valley", it's going to be hilly.  The race website read, "60% flat, 25% rolling hills, and 15% hilly."  To run well, I would have to be light.  Three months out I was in summer condition, which meant not much training and a good 10 pounds overweight.  All that changed after receiving a text message in late April.

                Mike, a top runner in the city, learned I lived about a mile from him.  He sent a text message, "Going to do six miles at 5:30 tomorrow; want to meet me at the corner store?"  I texted back, "5:30 a.m. ?!"  When he confirmed yes, I sent, "No sorry, busy work schedule," which was true.  A minute later I thought, "When a better runner asks you to train, best get your butt out of bed."

                We did a hard six miler.  Not because Mike pushed it, but because of the typical South Texas summer weather.  At 5:30 am, it's already 80 degrees with 90% humidity.   After a moderate six miles, you're three-quarters dehydrated and covered in a mesh of morning bugs as they stick to your sweat-drenched body like fly-paper.

                After three weeks, Mike said one morning, "We should assemble a South-Side group of quality runners to push each other to a sub 3:00."  We both have the goal of finishing a marathon in under three hours (statistically only 2% make it).  My PR is 3:10; Mike has three sub 3:10s.  He recruited three other quality runners (tri-athletes) Jeff, Jamie, and Robert, all potential sub 3:00.

                We met five days a week in the early morning, and four days a week I would be left behind within 15 minutes.  They're all a nick-faster than I, especially given my weakness in warm-weather runs.  Being the "wussy" of the group is the best motivation.   I suddenly gained a granite willpower to abstain from junk food.  Within two months, I dropped my ten extra pounds and was running well.  However, there was one substantial negative-side effect to the 5:30 a.m. training.

                A marathoner's core training is the "long-run."  My typical 12-week cycle includes three 20 milers, and another dozen-and-a half runs between 15-18.  Even for a summer marathon, I still get in at least two 20 milers.   It's impossible to run these distances well in the summer heat so I hit the treadmill in the late evening (10:00 p.m. to midnight / 1:00 a.m.).  After the 5:30 a.m. training, I just couldn't endure a three-hour midnight run.    But every night I would do a 5-8 miler on the mill (daily doubles).

By race week, the longest run I did the entire three-month cycle was one 12 miler; that's it, nothing else farther than single digits.  In spite of the heterodoxy in training, I felt I was in reasonable condition, and content with my weight.  As always, the only remaining factor was the weather.  Fortunately, our brutal summer was mid-winter "down-under" in Oz.

Race morning the weather was good; it wasn't cold, but cool (51 degrees).  I wore a tank-top, beanie, but no gloves.  The biggest factor was the current and forecasted "cloudiness."  Two-thousand runners assembled in the staging area, but only 150 were registered for the Full; the rest were half-marathons / 10k.  Two minutes to gun, I chatted with some local runners. "Right mate, I ran the Sydney marathon in May," I overheard one say.  I replied, "I've run some sections of that course; man it's hilly."  He chuckled, "Yeah, fair dinkum; but it's not near as hilly as this run." 

The starter came forward, "Yeah, right now; this is not a sprinters course; go out even first 10k, and try to enjoy the course."  With that, I knew my general-standing goal of sub 3:10 was out.  I focused on my ancillary goal, trying to place in my division.  That would require a top 10 to 12 place finish.  I lined up at the start accordingly; the gun fired and we were off.

The start weaved through the botanical gardens.  About a half mile in I could literally count 11 runners in front of me; I was running comfortably but could feel the elevation changes.  Then two runners passed by, then another two, and then three.  Over the next half-mile about a dozen runners seemed to pass.  As we finished mile one the positions started to hold.  After some moderate climbs from mile 1 to 3 passing through the vineyards, I saw it.

At mile 3 there was an intimidating 80-90 foot climb with a challenging grade (see pic).  Halfway up I thought about stopping my watch as I wasn't going to need it the rest of the day.   I reached the top, then up and down a few more hills till mile 5, and then down a steep decline;  the downhill was the type runners dread more than uphills; you have to lean back and plant/brake each stride hard to prevent yourself from flipping over forward.

   Reaching the bottom we turned left and headed out of  town along a well-paved country road lined with trees.  No houses, no buildings, no cars;  just cattle populated fields in the foreground and large forest covered hill ranges along the horizons.  I love it!!  You can just zone-out and sync to the rhythm of your stride.  Though relatively-flat, the road elevation rose and fell 10-15 feet over one-third to half-mile stretches.

Slightly warmer, I tossed my beanie and settled into a stride.  At mile six I found myself with the female leader side-by-side and alone.   She was covered in large tattoos and spoke with an indecipherable accent.  I turned toward her, "You're looking good."  She replied, "Farkin nock gloosh nic farfallea mokin mokin mokin poopie," then snorted twice and burped once.  Sadly, I think she was speaking English.  To be courteous, I lightly laughed, nodded, and said, "Yeah, I know, you're right," then accelerated ahead as fast as I could five paces.

She was very atypical.  Top runners usually have a long efficient stride that looks effortless.  She ran with a  moderate but powerful stride.  It looked laborious;  I initially assumed she'd fall away by mile 8.  However, I discovered she had the perfect stride type for hill running, which she aptly proved.  At beginning of  each incline she would accelerate head of me and gain 3-5 strides; then on the backside declines my longer strides would push me past her by 3-5 strides.

About a mile from the turn-around, I began counting runners headed back the opposite direction toward town.  When I made the turn at mile 9.5, I was in 20^th position.  At mile 10 "Agnieszka Flak" and I were still trading position up and down each incline.  When I slowed to walk three strides at the mile 11 water table, she ran through.  I never caught her again and she went on to win the female division, finishing exactly one position place in front of me.

Back in town, I weaved through the botanical garden to finish the first lap and begin the loop again.  I resolved not to even look at my watch until finished, but by habit I looked when running over the timing mates to start the second lap, 1:43:01;  I altered my goal to run a sub 3:30, which wouldn't be easy having to do the hills again, and feeling some sun rays peek through the sky.

I tossed my shirt, and made my way back to the big hill (mile 16 this time).  To focus, I concentrated on counting the rhythm of  my stride, "1,2,3…10;  2,2,3,4…10;  4,2,3,4…10."  At 272, I reached the top.  Surviving the large drop at mile 18 (mile 5 first lap), I headed back out of town feeling great.  With the cloudiness back, and the major hills over, I could focus on the challenge of gaining on the field.  Returning to the outbound turnaround at mile 21, I started to count returning runners again.  This wouldn't tell me my overall position since some were already by me, but it would give me a gauge of who I might be able to catch. Over the next half mile to the turn-around, I counted 12 runners; which meant there were a dozen runners within a mile of me. 

This is unusual for a small marathon; typically the top 20 runners are spread far apart over 5-6 miles.  Feeling good, I believed I could catch 4-6.  Unfortunately, there were a half dozen runners behind me thinking the same thing.   I increased my stride and passed three runners between mile 21-25; and three runners passed me between miles 21-25.

With a mile to go, I could see I was barely off a 3:30 finish.  I went into a full stride and headed into the final weave of the botanical garden,  which by now was inundated with 10k runners who started at 9:30.  As usual, they were concatenated three wide fully blocking the narrow paths.  Rather than slow me down, it pushed me faster.  It's a real ego boost to call out to the 10k-ers, "Morning, marathoner coming up on your right."  "Morning, running between you to finish the marathon."  Most casually tilt to the side; some jump  over and encourage, "Yeah,  awesome."  And a few mumble,  "Those guys are way too serious."

Half a mile out I went into a full sprint but just couldn't hold the momentum through the 90-120 degree garden turns.

I crossed the finish in 3:30:30 placing overall 20^th out of 131 finishers; 8^th in my division.

One of the more fun courses I've done; too difficult to do a serious PR, difficult enough to be a challenge.  However ,this was mainly due to the weather;  wouldn't do it again, would hate to try on a sunny day.

On the plus side,  best summer shape I've been in a while.  If Mike and the 5:30 group can keep shaming me, perhaps I'll be ready for a solid PR once I resume my long-runs in the fall season.

(Large hill at 3 and 16.  This picture was taken about halfway up the first time; the ponds in the lower right at the base of the hill give a perspective on the elevation and grade.  That's Agnieszka Flak behind me, the overall female winner; a minute ahead of me at the finish).

Hunter Valley Quick Results

3:30:29. Overall, 20th out of 111 finishers. 9th in Division.

By far hillest course I've run. Two loops with mega hill at 3 and again at 16. Hilly 1-5 and 13-18. Rest of course flatter by still long inclines / declines similar to Houston's Allen Parkway.

Weather was very good. Not cold; I didn't wear gloves and tossed beanie at 6. Ran shirtless 2nd half. But cool and no sun, totally cloudy.

One of the fun-est courses I've done. With no chance of dehydrating, I could focused on challenge of hills. Scenic course compared to city runs.

Ran all the way through with no stops, pretty even 8:00 pace. Hit half in 1:43, slowed through hills from 13-18, then picked it up last 6. Lots last 5k trying to get under 3:30.

Overall great run, but wouldn't do it again. Hill at 3 & 6 about same as Harbor Bridge difficulty. Would hate to do in sun.

But really glad I did it today.

Tried to move up in place. Hit mile 8 in 20th place. A few past me and I past a few to hold 20th.

But at top of each hill, I could see the queue heavily stacked. 5th over all was 3:15:30 (15 mins head of me). So 15 runners stacked about 1 min apart to me. 3rd in my division was 3:23:30, so again I could see a chance to pass some.

But everyone held on.

Race Week-Hunter Valley

Sunday.

Saturday.
Race in 36 hrs. Weight pretty good, instead of feeling 5lb over optimal, 3 at most. Temp will be good (50) to great, might have some overcast. Unless hills are mega bad, will hit halfway in 1:34-1:35 and go from there.

Forecast-52 at gun with 70% chance of rain. Part of course on grass, if it rains, crap, otherwise should be good. That's it, I'm ready to shut up and run.

Friday
Off

Thursday.
Walked seven. Wanted to wait till Friday to carb, but started today.

Wednesday.
Walked four.

Tuesday.
Walked / jogged 3, then jogged 5k with Jules.

Monday-Australia Time
Walked / jogged 3 with girls

Weekly Recap-2 Weeks Until Hunter Valley

Sunday.
Monday in Australia-begin taper

Saturday.
Hard 10 down to Iron Cove and once around bay. They've added a separate runners/bikers path along the bridge which makes it a nice continuous loop around the cove.








Jogged another 3 with J late afternoon, walked 1.5 more down to park and back.

Friday
7 down to Iron Cove on hilly course.






Another 3 jog/walk with Jules and Cate.

Another 5k at night.







Thursday.
Six down to Iron Cove on hilly course. Another 3 with Jules around QE park.

Wednesday.
Good 7 down to Iron Cove. Hilly, but cool weather was nice.

Tuesday.
5k around QE park. Wanted to do 10k, but stomach cramps.

Monday
Off, in transit to Australia.

Weekly Recap-3 Weeks Until Hunter Valley

Sunday.
Easy five in early a.m., walked 1 more. Had to catch plan.

Saturday.
Good 8 on mill during lunch. Wanted to get some more in at night , but ran out of time.

Friday
Walked 5 in early am. Jogged 2 more with girls on CCAC track later in morning.

Thursday.
Jogged 3 during lunch, walked 1 more.

Wednesday.
Out at 6:00 am to jog three and then walk three. Feeling a little beat up. Jogged three more at night, walked 1.

Tuesday.
Met Jamie for an six at 5:30 am, weather brutally hot. Walked / jogged another 10 throughout day. Just burning calories.

Monday
Met Jamie for an easy six at 5:30. Another quick 5 on mill during lunch. Another 3 when I got home, walked 3 more.

Weekly Recap-4 Weeks Until Hunter Valley

Sunday.
Did three with girls on CCAC track in am. Jogged 4 more on mill when I got home, walked 1 more.

Saturday.
Very fast 5 on mill in the a.m. Another 6 jog / walk in pm. Just burning calories.

Friday
Met jeff and Jamie for 6 at 5:30. They were doing 12-15, so I held pace with them through 6. Walked / jogged another 8 throughout day.

Thursday.
Fast 6 on mill during lunch. Jogged / walked another 4 in p.m.

Wednesday.
Fast 5 in morning. Walked / jogged 4 more after work.

Tuesday.
Run / jog 9 throughout day

Monday
Walked / jogged 6 in early a.m. Ran fast 4 on mill with 4 X 800 moderate incline, then walked one more in p.m.

Weekly Recap-5 Weeks Until Hunter Valley

Sunday.
Jogged 3 with girls on CCAC track.

Saturday.
Walked / mostly jogged 12 throughout day. Just burning calories.

Friday
Total crap weather, hot humid windy, this morning (6:00). My group did six averaging 7:20 / mins miles in brutal conditions. I broke off at 1.5 and walked / jogged 4. Completely drench.

Thursday.
Met Mike for 6 this am. Hot and Humid. Walked / jogged another 4 at lunch.

Wednesday.
Fast 5 during lunch with 4 X 800 meter moderate inclines on mill.

Tuesday.
Met Mike, and Jamie for 6 this am. Hot and Humid. Jogged / walked another 5 at night, just burning calories.

Monday
Walked / jogged 9 throughout day. Just burning calories.

Weekly Recap-6 Weeks Until Hunter Valley

Sunday.
Fast 12 on mill.

Saturday.
Ran 5 at normal pace with 4 X 800 meter moderate inclined. Walked 1 more.

Ran 3 with J on CCAC track in afternoon. Jogged 2 more when I got home.

Friday
Off

Thursday.
Up at 5:30 for a 6 miler with Mike. Hot, but not quite as bad. Walked 2 more on way back home.

Wednesday.
Met Mike, Jeff, Jamie, and Andrew for 6 this am. Hot and Humid. Andrew and I feel behind at mile 1.5 and ran together the remainder. Walked another 4 at night. Just burning calories.

Tuesday.
Ran quick 3 when I got home, and ran two with Cate and Juliet down to YorkTown. Then I walked / jogged another 3 when I got home.

Monday
Fast 8 on mill. Walked 1 more. Legs felt heavy but power good.

Weekly Recap-7 Weeks Until Hunter Valley

Sunday.
Met mike, jeff, and Jamie at 8:30 am for 5.5. The lost me at 1 mile as their pace dipped below 7:00/min. Starting at 4, had to stop and walk for 20-30 sec intervals every 1/4 to 1/2 half mile to catch breath.

Walked 2.5 more

Saturday.
5 on the mill walk / run to burn calories.

Friday
Up at 5:30 for a 6 miler with Mike. Bloody hot. Starting at 4, had to stop and walk for 10-15 intervals every 1/2 to 3/4th mile to catch breath.

Thursday.
3 with J on CCAC track. Another 3 brisk on mill when we got home. Walked 2 more.

Wednesday.
Walked / jogged 4, just burning calories. Some core work

Tuesday.
Up at 5:30 for a 6 miler with Mike and Jeff. Bloody hot. They pulled away at mile 2, and we're out of site by mile 3. I'm on the come-back trail, but still have work to do. Fast 4 on mill at night. Walked 2 more.

Monday
Met Mike, Jeff, and Andrew for 6 at 7:00. Jeff lost me at mile 5

Perspective

Met my new group for a run today.

Mike (42)-three sub 3:10s
Jeff (38)-Multiple ultras, training Tri
Jamie (40)-Marathoner and Tri

They started at 7:00 am, with a 30 mile bike ride. I met them at Mike’s house for an “easy” 6” miler at 8:30. We started off at good pace, quick but I felt I could hold it. At the 1 mile mark they really started to move and left me behind as I couldn’t breathe enough at that pace. I later learned that our 1st mile was a 7:20, and then they averaged 6:50 for the remainder.

With that perspective, my training (treadmill) is going great. Mainly because I’m now the sissy of the group. Nothing to motivate you like being the weak link.

My weight is primo, as I’m now I’ve been motivated to quit cheating. Also doing core work. If I can keep it up with the group, I definitely see a PR once I get a cool breeze.

Weekly Recap-8 Weeks Until Hunter Valley

Sunday.
7 on the mill, low and slow.

Saturday.
Walked 7 throughout day.

Friday
Off

Thursday.
Off-Walked 5 during day.

Wednesday.
Met M.H. for a 5:30am 6 miler. Walked another 2

Tuesday.
Off

Monday
Met M.H. for a 5:30am 6 miler. Walked / jogged another 4 at night. Some light core work.

Weekly Recap-Race Week Beach To Bay

Sunday.
Easy 5 during lunch. Walked / Ed another 3 at night.

Saturday.
Beach To Bay marathon relay.

Friday
Off

Thursday.
Easy 4.

Wednesday.
Off

Tuesday.
Met M.H. for a 5:30am 6 miler. Wales / jogged another 5 to burn calories.

Monday
Met M.H. for a 5:30am 6 miler. Jogged 3 when I got home. Walked / jogged another 2.5 at night.

90%

A week to Beach To Bay

Weight not perfect but about 90% of ideal. Hasn't been easy, but much proved.

PF not hurting, but can be tender time to time. It's about 90% OK

Training not perfect but much improved. Did a 11 miler yesterday and some higher pace 5 milers last week. About 90% of what I would have liked.

Weekly Recap-2 Weeks Until Beach To Bay

Sunday.
Off

Saturday.
Fast 4.5, then walked / jogged 2.5 more.

Friday
Off.

Thursday.
Walked / jogged 6 throughout day.

Wednesday.
11 when I came home. Low and slow but good. 3 more at night, walked 1 more.

Tuesday.
Quick 4 when came home.

Monday
5 when I came home, walked 1 more. Four more with J at CCAC track.

Weekly Recap-3 Weeks Until Beach To Bay

Sunday.
Easy 5, followed by 1 walk in late morning. Fast 4 at night.

Saturday.
5k with girls in am. Quick 4 before dinner.

Friday
Walked 3.5 when I got home, then had things to do. 6 more at night, walked a half.

Thursday.
3 with J on CCAC track after work. Another easy 5 when we came home. Walk / jog 4 more at night.

Wednesday.
Off-pizza, ice cream, cookies, and a bottle of Jack.

Tuesday.
Easy five on mill.

Monday
4 easy with J on CCAC track. Hard 4 on mill at night. Walked one more.

Weekly Recap-4 Weeks Until Beach To Bay

Sunday.
Just walked 4.

Saturday.
5k in Morning with girls. Another 7 at night.

Friday
Walked / ran 5 during lunch. Walked / ran 5 when I got home.

Thursday.
Walked / jogged 10 throughout day.

Wednesday.
8, sweated through shoes.

Tuesday.
6.5 at night low and slow. Really hot.

Monday
5 during lunch. 5 at night. Walked another 3 throughout day.

Weekly Recap-5 Weeks Until Beach To Bay

Sunday.
7 in afternoon.

Saturday.
Jogged 5k at race with girls in am. Ran 5.5 at night, walked to six. Felt good, but sweating terribly.

Friday
Walked / jogged 7 at hotel in am. Walked / jogged 5 at home after lunch

Thursday.
Walked / jogged 6 at hotel after dinner

Wednesday.
Walked 2 in am. Wanted to get in 5-7 at night, but ran out time.

Tuesday.
Jogged 4.5 during lunch. Walked / jogged another 7.0 throughout day.

Monday.
Jogged 7.5, walked another 4 throughout day.
Getting hot. Dripping sweat on 7.5

Weekly Recap-6 Weeks Until Beach To Bay

Sunday.
Jogged 5

Saturday.
Ran 5k with J in am

Friday
off

Thursday.
Ran 2.5 with J

Wednesday.
Fast 4 on the CCAC track after work, walk one more. Wanted to do 5 more at night, but ran out of time.

Tuesday.
Walked 3 after work. Was gonna run 5, but opened a bottle of Jack instead.

Monday
Walked, mostly jogged 8.5. Just biting calories.

Week 5 in Limbo-Nursing Injury

Sunday.
Jogged 4 in the am at the club track, training with J. Solid 8 at night with 4 X 800 meter moderate hills.

Saturday.
ran 5k with girls in am. Wanted to get in some at night, but ran out of time

Friday
Off

Thursday.
Walked / jogged 9 during day.

Wednesday.
Got in 10, slow and low. Not bad. Foot did pull painfully a few times, but just a second.

Tuesday.
Off

Monday
Walked 3 in am. Jogged 2 with J, then ran 2 more after work. Ran 4 walked 1 at night. Just burning calories.

Week 4 in Limbo-Nursing Injury

Sunday.
Solid 6.

Saturday.
3.5 walk / jog in AM, just burning calories. Walked another 3.5 in pm

Friday
2.5 walk / run with J at lunch. 8 slow and low at night. Foot tender but not acute

Thursday.
Off

Wednesday.
5 miles slow and low. Walked another 3.

Tuesday.
Walked 5 during day, jogged / walked another 5 at night.

Monday
5 during lunch. Walked 2 more. 3.5 with J at night on CCAC track.

Week 3 in Limbo-Nursing Injury

Sunday.
2.5 with J around neighborhood.

Saturday.
Off

Friday
Swam 45 mins

Thursday.
2.5 with J at CCAC Track

Wednesday.
Off

Tuesday.
Off

Monday
3 slow on CCAC track with Juliet. Came home and did another 3. Foot hurt badly.

Week 2 in Limbo-Nursing Injury

Sunday.
Off-out of town, couldn't work in runs.

Saturday.
Off-out of town, couldn't work in runs.

Friday
Off-foot still sore

Thursday.
Ran 1 one track with J. Jogged 5 when I got home.

Wednesday.
Jogged 3 easy with J on athletic club track.

Tuesday.
off

Monday
Off

Week 1 in Limbo-Nursing Injury

Sunday.
5 miler slow and low. First 2 great, with little pain. Next two feeling tender in the foot arch. Pain started getting acute last mile. Pretty sore afterwards, walked with limp.

Stretched foot arch and iced.

Saturday.
Off

Friday
Off

Thursday.
Off

Wednesday.
Off

Tuesday.
Off

Monday
Off

Plantar Fasciitis

Ran into another runner and told him my foot problem. He said, "You got Plantar Fasciitis."

I looked it up; yep dead on. Exactly describes my pain. I'll do 2 weeks bike work, ice, and stretching and see if it does the trick.

Seabrook Out

Seabrook out. Just did 3 and grimaced the whole way. Hurt worse when I stopped. Taking two weeks off, just bike work. Frustrating, Frustrating, Frustrating

Weekly Recap-3 Weeks to Seabrook

Sunday.

Saturday.
3k with girls in am.

Friday
Off-rest sore foot.

Thursday.
Walked 3 during lunch and 3 at night. Resting foot

Wednesday.
2 Jack and soda quadruples. Took night off

Tuesday.
Planned 15, but left foot arch hurt so bad I had to quit at 6.

Monday
An hour on the bike.

Weekly Recap-4 Weeks to Seabrook

Sunday.
7 regular pace. Foot arch really hurting.

Saturday.
5k with girls in am. Another 6 when I got home.

Friday
No time to run.

Thursday.
7 during lunch. 20 on bike at night.

Wednesday.
Solid 6 during lunch.

Tuesday.
Wanted to do bike, but girls had mucho homework.

Monday
20 on the bike.

Galveston Marathon-Pics

Marathon #16

Galveston, TX

February 20th, 2011

Mardi Gras Marathon

 

After the Houston marathon, I assumed I would quickly recover by taking a few ice baths, then get in some 8-12 milers plus a 15, and then run a solid marathon in Galveston three weeks later.  When race week arrived, I had done only four 5 milers and felt all beat up.  I had congestion from a cold, my hip hurt, my left foot arch ached terribly, and I was ten pounds heavier (fatter is the proper word).   Monday morning I concluded I wasn't able to do it and decided to drop out.

 

However, I also planned it as a  mini-vacation with my family, so I was committed to the trip.  On Tuesday I emailed the race Director and requested a switch to the half marathon.   Accordingly, I didn't prepare at all.   I didn't carb-up or hydrate, and we didn't arrive in Galveston until 5:45 pm, just 15 mins to the end of packet pick up.

 

They couldn't find my packet. The Director said she would give me a new one.  At that point, my ego took over. "Well in that case, can you put me back in the full marathon?" I asked. "Done." she confirmed.  The family and I had a big seafood dinner at 8:30 (I ate two entrees), and we went to bed at 11:00.  I woke at 6:00, walked a mile and a half to the start, and queued up for the 7:30 gun time.

 

The weather was typical:  60 degrees, 100% humidity, and a fog so thick you couldn't see 50 yards.  The streets were soaked wet with dew.  This was my first marathon for which I had no goal, no set splits, no planned pace.  Basically I was going to do a 26.2 mile Sunday morning long run.  A minute before the start, my heart said to me, "Come on David! You can do it!  Go all out and set a new personal record.  You have it in you."  My mind agreed, "Dave, you're a solid runner, go out and be competitive."  Then my body interrupted, "Hey Dumbass! Go back to the hotel and get back in bed.  It's not too late; just walk away."

 

                The gun fired  and we were off.  There were 1,000 runners,  mostly half-marathoners.  I had lined-up in the top  50 and so within the first 100 yards it really felt like being out on a group training run.  I found myself, quite by chance, on the peripheral of a 6-8 man pack at mile 3.  By mile 4 it was just I and two other runners.

 

                We three fell into sink and began chit-chatting.  Both Matt and Don were Ironmen and more-or-less treating the marathon as a training run.  It was really quite nice; the group dynamics help pass the miles from 4-12.   As we came to the halfway mark, the fog had lifted, the sun was out, and it was getting hot. 

 

Don and Matt held the pace but I thought it best to drop it back a nick.  I hit the halfway point on exactly a 3:20 pace, though I hadn't even looked at my watch up to that point.  Don did mention he needed a 3:20 to BQ, so in substance I guess I'd been running with a non-official 3:20 pacer even if I didn't realize it.

 

With the course being two equal loops, only the marathoners continued on as the halfers finished.  I found myself completely alone at mile 14.   For the next five miles there literally wasn't another runner within a quarter mile.  At mile 19 I caught another runner who was barely shuffling along.  By his form and appearance, he looked to be a higher caliber runner than I, but clearly he was dehydrated.  As I passed by he fell to a walk.   I still felt strong in the legs but my form was deteriorating as the heat was wearing  on me also.

 

 I came on another runner at mile 21;  again based on his appearance, I imagine he'd beat me by a couple of miles on any other day.  But I know from experience that when you go out fast with hot and humid conditions, you can totally dehydrate and implode early.  As I went by I gave a word of encouragement and he replied with a single word, "Cramped."  I was starting to fall apart myself.

 

At mile 22 I slowed to walk through the water station, my legs had become so stiff I couldn't step forward more than 12 inches.   I was completely covered in salt and dehydrated.  What was odd is though I couldn't really walk, when I ran my form would take over and put me back on a decent stride. 

 

Between mile 22-25 I continued at a reduced pace while running, but every quarter or half mile I would have to stop and walk for 30-40 seconds to keep from overheating.  When I dehydrate I cramp, by my pulse also sky-rockets and makes it hard to breathe.  At mile 25 I entered the downtown district and the tall buildings blocked out the strong sun.  It's amazing how much difference running in a light shade makes;  I finished stronger the final mile.

 

As I covered the last 100 yards to the finish line enthusiastic cheers came from the spectators and volunteers.  I thought, "Wow, what amazing crowd support.  You'd think I was in the lead."  To my complete shock, I later find out that I kinda was.

 

When the official results were posted, I had crossed the finish in 3:28:59, but was totally amazed to see I had placed 9^th out of 147 full marathon finishers.   I received a plaque for placing 3^rd in my age division. 

 

Well considering I wasn't even planning to run the day before, I was ecstatic to notch another BQ and place in my division.  Not bad for a beat-up broken down fat guy.

Race Week-Galveston half marathon

Sunday.

Saturday.

Friday

Thursday.
Walk / jog 5.

Wednesday.
Off

Tuesday.
Off

Monday
5 during lunch
4 after work

Galveston-Was able to switch to half

Limped gingerly on my left side all morning as inflammation in hip and something in my foot arch have been hurting me for a while. 

 

But I know I have to put in some miles, so I tried a 5 miler during lunch.  First minute hurt, but five minutes in, no pain and did solid 5, though my chest congestion did make breathing off.

 

Took shower, sat down 10 minutes, and then had to limp around again.  Hip is very sore.

 

Well, if it's a dull and not sharp pain, and I can run comfortably, I got to keep training.

 

Race Director acknowledged my switch from full to half today.

Galveston Out

1) Bad weather-Forecast is low of 60, south wind, 85% humidity

2) Bad aches and pains-Pain in right foot arch still bad, hip bothering me, still down from chest cold

3) Bad timing-Tax Season blues.

Still have Seabrook in 5 weeks. Running this Sunday can't do any good.

Weekly Recap-2 Weeks To Galveston

Sunday.
Had 13 scheduled. Over-taken by life, didn't do it.

Saturday.
5k with girls in am.

Friday
Easy 5.

Thursday.
Off-sinus infection.

Wednesday.
Off-sinus infection

Tuesday.
Off

Monday
7.5 slow and low.

Weekly Recap-3 Weeks To Galveston

Sunday.
Off

Went to Chinese New Year Celebration Ate lots, lots, lots, and lots and lots and lots of junk food. Another full bottle of wine.

Wasn't easy, but literally gained 5 lbs this week. Moved out 1.5 full belt loops. But, it was worth it.

Saturday.
5k race with girls on a.m.

Ate lots, lots, lots, and lots and lots and lots of junk food. I've gained 5 lbs. But it stops now.

Friday
Off-Lots, lots, lots, and lots of junk food.

Thursday.
Walked 2-Lots, lots, lots, and lots of junk food.

Wednesday.
Off-Lots, lots, lots, and lots of junk food. Full six pack, and full bottle of wine.

Tuesday.
Off-Lots, lots, lots, and lots of junk food. Full bottle of wine.

Monday
Off-Plenty of cookies, candy, cake, and pizza at night. Bottle of jack to wash it down.

Marathon #15

Houston, TX

January 30th, 2011

  

The weather was stinky.  As we queued up at gun time it was already 65 degrees and 95% humidity.  With 10 minutes to gun, it began to drizzle.  The weather would portend something else that would also be quite stinky that day.

 

In spite of the weather, I earnestly believed I could run a sub 3:10 time.  I had an excellent training cycle with two solid 21 milers and a fast 17 miler just three weeks earlier.  My weight was good, and I had run a powerful 1:32 half-marathon in similar weather conditions just the previous month.  To my left stood a running mate, Pete, who was also going for a sub 3:10.  Pete and I have a friendly rivalry going; who can rack-up the most failed attempts to run a sub 3:10.  This would be my ninth attempt; Pete only has four or five.  To my right was the corporate sponsored 3:10 pace leader.

 

The gun fired and we were off.  The 3:10 leader went out quite slow and was 30 seconds behind pace at mile 1.  Pete, who had been diligently monitoring his GPS watch, noted the lag and he made a move.  About mile two Pete and I came back on pace.  Just then a petite female runner cut in front of Pete and he had to short-step to the side.  I had previously noted that she had been wandering off her line since the start.  Like many runners who shouldn't start in the front portion of the pack, she was either oblivious to running etiquette or she just didn't care.

 

            About 50 yards later she cut in front of Pete again.  But this time Pete laid a full body check into her that any NHL all-star would have been proud of.  He literally knocked her a foot-and-half over.  As we pulled away he began to explain his actions to me.  I cut him off and said, "You did the right thing; she deserved it."  At this point we were running due North with the wind at our backs.  Both Pete and I were sweating pretty good by mile 3. 

 

            At mile 5 we turned into the south wind and began to cool off a little bit.  I was actually feeling good and settled into a comfortable stride.  I could now hear the 3:10 pacer coming up behind me.  The 3:10 group caught me about mile 6 and pulled slightly in front; I wasn't disconcerted in the least and felt that I was well within striking range and running on rhythm.  Then about mile 8 all my systems began to shut down.

 

            It started with a tightness in my quads.  I was totally shocked.  I didn't think I was really pushing it all that hard and actually felt good overall.  By mile 10 my quads were starting to hurt and I was completely baffled.  Just 6 weeks earlier I ran a complete half marathon at a much faster pace and I had absolutely no leg fatigue at all.  A few minutes later my stomach began gurgling.  By mile 12 my stomach was bloated and pushing in a Southerly direction. 

 

At mile 14 I had to stop running.  I just couldn't contain my stomach contents any more.  Every couple minutes I would try to run again but within 50 yards I'd have to stop.  With quads burning and stomach problems, I decided to quit.  At mile 15 I saw a medical tent and I stepped off the course.  I asked the volunteer if they could give me a ride back to the finish.  When he informed me that I would have to wait until the race was over in four hours, I blurted out, "Well Crap!" which at that point I didn't mean figuratively.

 

I started to walk down the course.  I kept trying to run and with each stride I felt like I was about to lose it.  Runners were now passing me left and right and I began the walk of shame.  With our names printed in large font across our numbered bibs, spectators began shouting out, "Come on David! Don't give up!"  "Lets go David, hang in there."  "David you've made it half way, finish it out."

 

Finally at mile 17 I came upon some porta-potties.  I stepped in and locked the door.  Let's just say that it wasn't very pretty when I went in, and it looked worse when I came out.  In fact, I'm sad to say that the three minutes I spent inside that porta-pottie ended-up being the strongest run I would have all day.

 

When I got back on the road I was ready to go.  But just three minutes later my stomach was pushing downward again.  Two more miles I walked and slightly jogged.  At mile 19 I pulled off to the side of the course and made a second pit-stop.  That seemed to do the trick.  When I tried running again my stomach problems were abated.  A minute later I came across my long-time running buddy John, who was not racing but acting partly as a spectator and partly as a course section pacer for another runner.

 

"Are you O.K.?  I thought something happened to you." John said as he fell in stride next to me.  I explained my plumbing problems and then said, "I'm also completely dehydrated; I haven't had a sip since mile 14."  John offered me a Gatorade bottle he was carrying, but I had to decline as I just didn't think I could stomach it.  In fact, I ended up not drinking a sip the whole second half of the race.

 

            A few strides later John said he had to break off to find his other runner.  I reached out my hand to give him five, and then on a quick second thought I jerked it back and said, "You better not touch these hands, I was camped inside a porta-potty."  By mile 21 I began to get my legs back, though my quads were still hurting.  I settled into a 8:00-8:30/mile jog.  As I was now intermixed with 3:50-4:00 caliber marathoners, I began passing runners left and right.  I had to laugh as the crowd was now cheering, "Yeah! David you look great."  "Whoo Hoo! Go David Go!"

 

            I finished the last five miles at a respectable jog.  I crossed the finish in 3:47:34, placing 1,042 out of 6,897 finishers.

 

            After the race John called me to offer his condolences; he knew I trained hard to go sub 3:10.  However, similar to other bad runs I've had (no pun intended), I said thanks but I actually felt great about the race.  In its purest form, this kind of run represents what marathoning is all about.  True, fast times are nice.  But I was suffering pretty much the whole race.  I was ready to quit at mile 15.  At mile 16 I didn't think there was any way I would finish in under 4:30.  But in the end, I stayed with it and came back on track down the stretch and finished with an acceptable time. 

 

You gotta love this sport!

 

Houston Quick Results

3:47

At mile 8 my stomach was gurgling. At mile 11 it was coming out. At 15 I went to med station to quit, but they said that they couldn't give me a ride back to finish; I kept going.

I really couldn't run or jog because I was afraid I couldn't keep it in my stomach.

At 17 I squatted in a porta-potty. Then again at 19; that did the trick. I jogged the rest way to the finish.

Didn't take fluids past 14, afraid I couldn't keep it in.

Time to shut up and run

Race night.

Weather bad. 62 at start with 95% humidity and south wind. 60% chance of rain. Race may be delayed to thunder storms.

Well, as Susan would say, "Time to shut up and run."

Race Week-Houston

Friday-Sunday.
Off

Thursday.
5 during lunch.

Wednesday.
Off

Tuesday.
Solid 7.

Monday
5 during lunch.

Weekly Recap-2 Weeks To Houston

Sunday.
Ran 4.

Saturday.
Ran 2 with girls at club on am. Ran 8 when I got home. Was shooting for 13, but felt off. Really heavy and stiff in left leg. Will try for 13 again tomorrow.

Friday
Walked / jogged 7 during lunch. 5 after work, walked 1 more.

Thursday.
8 during lunch with 4 X 1,000 meter light VOmax. Walked / jogged another 5 at night.

Wednesday.
Walked 3 during the day. Had 8 scheduled for night, but took off. Needed a break.

Tuesday.
4 during lunch. Walked another 3. At night, walked / jogged 6.

Monday
Walked / jogged 5 during lunch. Solid 8 at night. Starting to feel over trained, but doing everything to keep weight down.

Weekly Recap-3 Weeks to Houston

Sunday.
Got a case of the crude yesterday. Woke feeling like crap. Was really surprised that I was able to put in a strong 12 at night.

Saturday.
Easy 3 in am, walked 3 more. Walked ran another 4 after lunch.

Friday
Easy 5 in am, walked 1 more. Good 8 at night, walked 1 more v

Thursday.
Solid 17, full normal pace + a small bump. Walked 5 another throughout the day.

Wednesday.
4 during lunch, with 2 X 1,000 meter light VOmax reps. Walked / Jogged 7.5 at night.

Tuesday.
Quick 4 when I arrived home. 9 slow and low at night, walked 1 more.

Monday
Solid 7 during lunch. Walked / jogged 5 at night .

Weekly Recap-4 Weeks to Houston

Sunday.
Walked / jogged 4 in the am. Solid 7 at night. Walked 1 more.

Saturday.
Jogged 2 with J in the early a.m., came home and walked jogged another 4. Walked / jogged 9 at night.

Friday
Carbbed up on cereal, bread, bread, bread, and cookies / candies all day. Then popped a solid 21 miler at night, full normal pace.

Thursday.
Walked / jogged 4 during lunch. Falling apart. Literally ate 4,000+ calories of pasta, rice, and candy to be able to do final 20 tomorrow.

Wednesday.
Walked / jog 5 during lunch. Jogged 7 at night, walked 3 more.

Tuesday.
Solid 12 miler during lunch, full normal pace. Easy four at night.

Monday
Solid 15 during lunch at full normal pace. Could have easily gone to 20 in terms of running, but all the junk I ate yesterday bloated my stomach and made me stop due to cramping.

Weekly Recap-5 Weeks to Houston

Sunday.
Off, skipped scheduled 18 mile LR and ate about 5000 calories instead.

Saturday.
5 at hotel. Walked / jogged another 3.

Friday
8 good ones on at the hotel exercise room.

Thursday.
5 in am, walked 1 more. 7 with some extra speed at night, walked 2 more. Legs need a break.

Wednesday.
Walked 5 in morning. Walked 5 during lunch. Ran 4 at night.

Tuesday.
Walked 5 in early morn, walked 5 during lunch.

Monday
8 at normal pace during lunch. Four at night.