Saturday, October 11, 2008

Group Recovery ... Run

OBJECTIVE
8 mi. easy

ACHIEVED
8.32 mi. @ 8:37/mi.

7:11 AM 71° 87% 5 mph

I was happy that the group got together today. I wanted to get 8 miles and really wasn't looking forward to getting it on our own. Stephanie, Laurie, Randy, Chris, and I rolled over a route that kept us close to Memorial Park in case any of use needed a bailout option given we're still recovering from the marathon. It was fun to rehash marathon stories and catch up. Since I missed the Zions Park and Las Vegas legs of the trip, I was happy to hear others' impressions of those locations and the events that occurred there.

It sounds like several of our group will be running a half marathon in a couple weeks. I expect to be out of town so I'll miss that one. Later, some of the group are doing a 50k trail run in Huntsville. ... don't think I'll be up for that one!

Thursday, October 9, 2008

More Stretching

OBJECTIVE
3 mi. slow

ACHIEVED
3.02 mi. @ 9:33/mi.

5:17 AM 50° 97% 0 mph

Legs felt better overall but somewhat fatigued by the last mile.

Tuesday, October 7, 2008

Am I Moving?

OBJECTIVE
2 mi. jog

ACHIEVED
2.01 mi. jog

4:40 AM 75° 96% 2 mph

My legs are still very sore from the marathon and I have trouble walking but I figured getting them moving would help flush the pollutants and hopefully speed recovery. I was barely crawling at the start. On a normal day, I'm sure I could walk faster than I was "running" today. Slowly but surely I loosened up but the entire run was very, very slow overall. I made my way out one mile then headed back to the house. I'll see how I'm feeling later today but plan on doing the same tomorrow morning over 3 miles.


PRE RUN

water

POST RUN
SlimFast
5-grain hot cereal w/flax, brown sugar & 1% milk
water & multivitamin

Monday, October 6, 2008

Credits

Stephanie Burlet Page (3:28:11) - my perpetual coach; leader of Saturday long runs; coordinator of out-of-town events; savior at Mile 22!

Laurie Aaron - example of "crazy" training; calming seatmate for bus ride to start; presenter of my finisher's medal and recipient of my only post-run hug!

Josh Rayner (3:18:51) - true grit and determination; great training partner

Randy Posejpal (3:29:48) - a metronome; master of sarcastic wit that can fuel an entire long run conversation

Stacey Almond (3:19:34) - always "up" for one more hill or a pickup at the finish of a long run; knows more about shoes than any person should

Jonathan Bennett - occasional training partner; dedicated student of all aspects of running - if he doesn't know the answer, he'll find it.

Bob Bond - occasional training partner; proof that you can get faster over time; great storyteller who makes miles melt away

Dr. John Cianca - diagnosed and prescribed treatment for my post-Ogden marathon knee problems; shared great wisdom about focusing my training objectives; let me know that I have "talent"

Dani Nguyen - expert physical therapist who didn't accept my BS; pushed me hard and got results; she very literally got me back on the road again

Amalia Bilek - best massage therapist; I still don't know how a woman that small can make me hurt in places I didn't know I had! ... hurt so good that is ....

fastrunningblog.com - inspiring information, stories, and opinions of average Joe's to Olympic Trials marathoners; the cumulative knowledge there is unbelievable and the environment is very nurturing for someone finding their way in running.

therunzone.com - a solid site with expert training techniques

Tom "Tinman" Schwartz - Tinman identified the huge discrepancy between my speed and endurance. On June 4, he calculated my marathon pace at 7:55/mile. Using his training techniques perfectly prepared me to do just that in St. George.

Scott Zimmerman - for his custom St. George pace chart. I've used it twice now and it's like magic. His formulas account for the varied terrain perfectly. Deserves a Nobel prize for his work!

TodayIRun Blog readers and Commenters - Thank you for the encouragement! It helps to know you're out there. I feel more accountable for my training and really appreciate the "shout outs".

My Family - Thanks for "letting" me train. Everyone knows the real work of a marathon is done long before the gun at the starting line. Thank you for the support.