Last Run to Conroe

OBJECTIVE
20 mi. w/last 5 mi. pickup @ 7:55/mi.

ACHIEVED
20.01 mi.@ 8:17/mi.
last 5 mi. splits: 7:31/7:55/8:28/7:54/7:36

5:21 AM 61° 90% 0 mph

This was our last run on the hills in Conroe and it turned out to be a very good one for everybody. This morning's cooler temperature had to be the biggest factor. But I think we're all seeing the training benefit of our earlier long runs too. Along for the run today were Stephanie, Laurie, Stacey, Christina, Ann, Randy, Josh and me. We didn't have anyone driving SAG today like Manny did last time so we had to stage hydration stops before the run ourselves. Stephanie did a great job planning the route and determining locations for the stops. We had 4 stops set up; 3 which were hit multiple times. I had the third stop so left earlier than usual to get it in place before driving to our starting location. The stops are simple ... just a cooler loaded with Gatorade, water, ice and cups. The trick is stashing it somewhere that it won't be disturbed!

I felt a little sore at the outset as we ran down to the marina in the dark. The air was cool and the pace much faster than usual right out of the gate. After 2 miles to the marina, we turned back to the cars at the church. We stopped at the cars for our first break. I drank and took my first energy gel (vanilla CarBoom). The pace was still fast for the beginning of a long run but I was loosening up a bit. We went down to the marina again. On this leg, I held to the very back. Ann was showing restraint so I hung back with her as the others pressed on. At the marina, we had our second stop. On the way back to the cars, I moved to the front and talked football with Josh. He's a Virginia Tech alum and is always up for a conversation about Hokie football. We ran back in the pre-sunrise, easterly glow.

Stopped again at the cars then headed back out cutting through the neighborhood. During this leg, Laurie moved assertively to the front and stretched out on her own. Josh and Stacey followed. Randy and I hung back talking about how crazy the others were to be pressing this early in the run. The neighborhood was quiet as usual. It's a gated community so there's virtually no automobile traffic. We usually see deer, rabbits, and other wildlife in this area. Today was no exception, although I only spotted one deer and one rabbit ... a slow day by typical standards.

Coming out on the other side of the neighborhood, we hit my water stop then cut down a dead end street for a one-mile loop. At this point, I could really have used a bathroom. Randy reminded of a construction site with port-a-potties ahead but, alas, when we got there the site had changed since our last visit a few weeks ago and no port-a-johns were anywhere to be found. Great, an added mental challenge for this run!

The next leg of this run was new to me. The others ran it last time we were here but I cut my run short due to my training schedule. Generally, this section is a two-miler with long, gradual hills; up and down. Again, I hung with Randy over this leg. Josh, Laurie, Christina, and Stacey put the hammer down over this stretch. Our next water stop was at the end of this section where the road meets Highway 105. We took a lengthy break here as Laurie and Stephanie took relief at a drug store which hadn't opened yet but found a sympathetic manager.

I was feeling pretty good. We had already logged 15 miles. Once back on the road after a slow start, I decided to press to the front. Stacey and Josh once again were moving away from the group. Josh was having a great run today and Stacey is always eager to be in the lead. I reeled them in and stayed with them over the 2.3 miles back to my cooler. I actually felt really good over this leg. It always amazes me when it happens that running faster feels better than slow running during the latter stages of a long run.

After fueling up at my water stop, Stephanie pronounced that she was feeling great and was going to add on an extra mile down the dead end road. Josh, Stacey, and Ann jumped in for the extra mileage. Christina didn't stop for water and already passed heading back to the cars. Randy, Laurie and I headed back toward the finish. I stayed with them for a bit. But with only 2.5 miles to go, I wanted to finish strong since I was feeling good. I pulled away and tried to hold a 7:55/mile pace the rest of the way in. At times it was difficult and other times it felt surprisingly easy. I'm sure the terrain was part of the reason but I think there was more to it than that. I got back to the church parking lot with only 19.5 miles logged so I continued down the road a quarter of a mile then back to make it an even 20 miles.

It was a good run today. The weather, the setting, the hills, the company, the route ... everything added up to a great morning. Made it worth the 3:45 AM start!

The group stopped at Cracker Barrel for breakfast on our way out of Conroe.

PRE RUN
weight = 159.5#
FRS, oatmeal w/brown sugar & skim milk

POST RUN
2 SlimFast
Later, 3 pancakes, 2 poached eggs, 2 sausage patties, grapefruit juice & water

Running for Office

Little known fact of the day ... Sarah Palin has clocked a 3:59 marathon.

How about you, Senator Biden? Mr. Obama, can you put down your cigarettes long enough to train for a marathon?

Mmm ... DDT

OBJECTIVE
6 - 8 mi. Easy

ACHIEVED
6.19 mi.@ 8:56/mi.

5:05 AM 72° 83% 0 mph

I felt a little soreness this morning. I'm guessing it's yesterday's speed work and the overall mileage. The highlight today occurred about 4 miles into the run. There's a long, straight section of road that bisects Meyer Park. Today it was my pleasure to follow the mosquito abatement fogger through that stretch. This was NOT good! I know they don't use DDT anymore but my cynical mind suspects that whatever they are using today will be determined harmful to humans after a few decades use. Breathing that stuff this morning was absolutely horrific. Hopefully millions of mosquitoes were killed with today's application. I'll try to remember the common good through my bouts with nausea this afternoon!

Big run in the hills tomorrow.

PRE RUN
weight = 156.5#
Clif bar & water

POST RUN
Grape juice, multivitamin, oatmeal w/flax, brown sugar & skim milk

In Hindsight ... That was Stupid ....

OBJECTIVE
9 mi. w/11x2 min.@ 6:40/mi. & 2 min. jog

ACHIEVED
9.05 mi.@ 8:32/mi. incl.
2.41 mi.@ 9:14/mi.
6:40/mi.
6:38/mi.
6:35/mi.
6:32/mi.
6:32/mi.
6:28/mi.
6:34/mi.
6:33/mi.
6:32/mi.
6:43/mi.
6:29/mi.
1.27 mi.@ 8:41/mi.

5:47 AM 69° 80% 4 mph

This workout is ALWAYS intimidating to me before I get underway but feels great once I've got it in the bag! Today was no different. I didn't feel great starting out and wondered if I would be able to get it done. The run seems just out of reach beforehand but becomes “doable” while in progress.

There was a hint of coolness in the air this morning which was very refreshing.

The stupid thing that I did with my training was run the Nike Human Race 10K last Sunday. I should have never done it following up the 21-miler on Saturday. I think I compounded the matter with an 8-miler on Monday ... because it was Labor Day. I really needed to just stick with my schedule that has been serving me so well. The impact of 21 miles followed by 10K “race” followed by easy 8-miler was that I needed a rest ... not surprisingly. This mileage followed on the end of my highest mileage week ever. I took Tuesday to rest but need Wednesday too. That's how I ended up doing Wednesday's scheduled run today. Throughout this training cycle, I've resisted the various temptings to go race or share in a great group workout. The opportunities come up all the time and seem very enticing. But I've focused on October 4 and not been swayed ... until this past weekend. I'm mad at myself for doing it because I knew better. This skews my week a bit and could end up impacting this Saturday's long run. I just need to stick with and trust the schedule ... no extracurricular running!

Next week will be the last time I get to do this lovely workout during this cycle. I've got some other “fun” ones planned for the tapering period.

PRE RUN
weight = 159.5#
FRS chews & water

POST RUN
SlimFast, water, multivitamin, oatmeal w/flax, brown sugar & skim milk

After Today, It's Time for a Rest

OBJECTIVE
3 - 4 mi. Slow

ACHIEVED
8.02 mi.@ 8:49/mi.

8:54 AM 83° 68% 6 mph

Got a late start this morning due to Labor Day sleep in! Went to YMCA to run the 8 mile route. Legs are feeling the accumulation of miles. Last week was my highest weekly mileage ever and, with today's 8-miler, the past 3 days are my highest 3-day mileage ever.

It was a nice day to run. The temperature was warm but not unbearable and the humidity was lower than what I usually experience during my early morning runs.

I'll probably take an ice bath later today then take the day off tomorrow before getting a "big workout" on Wednesday.

I'm happy with how I've been feeling the past 10 days. I'm sure the training consistency is a big part of how I'm feeling. Not only does consistency offer physical benefit but it builds mental toughness and confidence. Just need to maintain the trend for 33 more days.

PRE RUN
weight = 160#
water, Golden Grahams cereal w/skim milk


POST RUN
water, multivitamin, oatmeal w/flax, brown sugar & skim milk

Nike Human Race 10K

OBJECTIVE
Rest

ACHIEVED
WU - 0.51 mi.
10K - 47:59

7:13 AM 79° 79% 5 mph

This "race" really wasn't part of the plan. Nike put on a worldwide 10K race today. There were something like 25 race locations around the world. If you weren't able to make it to a race location, you could use your Nike+ gear to record your race information and upload it. That way anyone, anywhere could run. A third, hybrid option presented itself. Finish Line, a running store, hosted the "race" here in Houston. It ended up being two plus loops at Memorial Park and wasn't time. I took my Nike+ gear so I could upload my time. My legs were pretty heavy given yesterday's long run. Therefore, I was planning to run this one around an 8:50/mile pace just to stretch out and experience the event.

Coincidentally I saw Jonathan right before the race started. He was supposed to be in Louisiana for the LSU football game but didn't go due to the hurricane. I ran with him and a couple of his running acquaintances. It was good to have others to take the tour with. Once we got going, I was surprised at how good my legs felt. We ran a nice even pace and I was very happy with how it turned out. Here are my mile splits:

8:00
7:55
8:00
7:50
7:49
7:16
1:06 (0.18 mi.) = 6:14/mi.

So this effectively turned into a long, slow tempo run ... ???

Disappointingly, the race shirts in my size were gone when I got there. Each runner got a shirt before the race with a unique "race number" printed on the shirts. Everyone wore their shirt for the race. It was pretty cool ... at least a good photo op for Finish Line and Nike. I ended up with a different Human Race shirt of the same bright red color.

More than ever, I believe Nike has an excellent idea with this race but the execution leaves much to be desired.

PRE RUN
weight = 159#
water, GrapeNuts cereal & skim milk

POST RUN
Clif bar & Gatorade

Aug 31 - Sep 6 Training Schedule

SUN: Human Race 10K
MON: 6 - 8 mi. Easy
TUE: Rest
WED: 9 mi. w/11 x 2 min.@ 6:40/mi. & 2 min. rest
THU: 6 - 8 mi. Easy
FRI: 3 - 4 mi. Slow
SAT: 20 mi. Easy Hills