OBJECTIVE
20 mi. Easy (8:08-38/mi.)
ACHIEVED
20.85 mi.@ 8:28/mi.
6:31 AM 73° 79% 19 mph
This was a tough one. I got back home late last night. I knew I didn't want to take on a 20-miler by myself but almost all of Stephanie's group is out of town and ChampionsFit's run today is "unofficial". Aaron is also out of town. Fortunately, Stephanie gave me a heads up that the Bayou City Road Runners were doing a 21-miler that was supported and open to all-comers.
I arrived at the start point only a few minutes early then the group started. I didn't see anyone I knew even though the group must have been about 50 runners. I took off in the darkness with strangers. Fortunately, Laurie found me before we had gone a mile. Then Jonathan showed up too. Jonathan didn't hang with us for very long as it looked like he has staying with his Tornado running buddies. Laurie and I ran the whole route together. I was glad she was with me today.
The course was well marked and there were water stops (manned and unmanned) about every 3 miles. The route took me through the Tanglewood area which I haven't run in before today.
It wasn't the best of days for me. My traveling (just got in last night) and bad nutrition over the past week certainly didn't help matters. Laurie kept us on a decent pace but around Mile 15 or 16 the wheels pretty much came off for me. My legs were getting heavier with each stride and overall fatigue was setting in. I gutted it out but with about a mile or so do go, we missed a turn along the route and ended up adding a bit of unplanned distance. At this point in the run, I was quite disheartened. I pressed on but as soon as I hit the planned distance, I mentally and physically shut it down. Laurie kept on while I walked it in over the last half mile.
It seems strange that this is the last long run of this cycle. If I'm running either the Houston marathon or Phoenix marathon, the taper begins Monday. This cycle has been abbreviated and I don't feel like l've been as disciplined. We'll just have to wait and see how it plays out.
PRE RUN
weight = 162#
FRS liquid concentrate & oatmeal w/sugar & 1% milk
POST RUN
SlimFast, breakfast burrito, sausage, bacon, grapefruit juice
Saturday, December 27, 2008
Friday, December 26, 2008
Ice & Snow
OBJECTIVE
6 mi. Easy (8:08-38/mi.)
6 mi. Easy (8:08-38/mi.)
ACHIEVED
6.36 mi.@ 8:32
11:18 AM 18F 68% 8 mph
Like each of my runs in Utah, this was a tough one. A storm dumped a bunch of snow in the afternoon and evening yesterday. The roads were covered with snow and ice. It was cold.
I wore my YakTrax which helped a lot. But running in snow and ice definitely requires more work.
On the return trip, the wind was squarely in my face which was not pleasant at all. Surprisingly I didn't notice the wind much going out.
Late in the run, I was quizzing myself, "Why am I doing this?" The answer came quickly. "So I can out kick people half my age like I did in Dana Point." It's only an example but the ability to compete is a powerful sensation for me.
Next month I hope to run my best marathon ever and qualify for the Boston marathon. Hopefully this week's challenging help me accomplish that goal.
I've also been thinking about altitude training. There is an adage that says endurance athletes should "live high and train low". I don't understand the physiology but I know elite runners cycle through high altitude locations in California, Arizona, and Colorado in an effort to gain a physiological advantage. I'm aware that Indiana Elite recently spent a week of training in Park City, Utah with some measured benefits. Could my week in Utah have similarly benefited me? I'll be watching for any noticeable improvement with curiosity.
I'm scheduled for a long run tomorrow but may have trouble finding someone to share it with.
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
???
Thursday, December 25, 2008
An Addition to My List of Things I Need to Race
Time to buy knee high compression socks ....
Link to scientific study
I also want some arm warmers for my next cool weather race start. No science behind it that I've found yet. I just think they look good.
Okay, maybe it's the guy wearing the arm warmers that make them look good. (Ryan Hall, US Olympic Trials Marathon winner)
Link to scientific study
I also want some arm warmers for my next cool weather race start. No science behind it that I've found yet. I just think they look good.
Okay, maybe it's the guy wearing the arm warmers that make them look good. (Ryan Hall, US Olympic Trials Marathon winner)
Still, Still, Still
OBJECTIVE
4 mi. slow (> 8:38/mi.)
ACHIEVED
4.58 mi.@ 8:39/mi.
7:26 AM 34° 75% 32 mph snow
Except for the wind, everything was very still during this Christmas morning run. Yes, it was blowing hard. Yes, it was snowing during the second half of the run. But there was very little traffic. I spied through a couple living room windows as I passed by and saw families in pajamas opening gifts. It was a peaceful run. I was glad to get out after yesterday's peculiar "run". My legs had a very slight soreness and my body overall was a bit sore too. I think it was the uneven ground of yesterday's run and perhaps the shoveling of snow in the driveway the day before. I feel pretty good and I'm looking for a good run tomorrow.
Two things happened during today's run. First, with about a mile to go, a guy was stuck in a snow bank on the side of the road. I stopped to try helping push him out. After some back and forth rocking followed by a big push, we were close to getting him back on the road. But for some reason, he got out of his car said, he would try it on his own because he "didn't want my blood pressure to get too low." I have no idea what that means. I'm sure he meant something about my running and that he was trying to politely dismiss me. So I wished him a Merry Christmas and ventured on.
Shortly after the stuck car, some horses in a nearby field began braying. There wasn't anything going on and I looked back to see them. I saw nothing. Then a bird made a strange sound. I didn't have to wonder long what this was about as about 90 seconds later the wind really picked up. So much so that it was howling there the trees of the river bottoms where I was running. It was the storm front moving in. The animals knew it shortly before I sensed it. Then the snow started flying. This snow seemed fitting for Christmas morning. I pressed on oddly enjoying the Christmas morning scene.
Once I turned for home and hit the freeway overpass the wind was in my face. It was a fierce breeze driving the snow squarely into my face. A snowflake hit my eyeball. I wondered if the sharp edges of a driven snowflake could actually cut the fragile membrane of an eyeball. Yes, it was painful! I closed my eyes and tried to make my body area as small as possible to thwart to negative influence of the winds. I was close enough to being finished that I found some fun in it.
Finally, it was over. I was snow-encrusted from head to toe. I'm sure the occasional passerby must have wondered about that crazy Christmas morning runner.
It was a good run.
PRE RUN
Clif bar & water
POST RUN
water, hash browns, sausage, bacon & toast w/raspberry jam (Calodie's - a Christmas morning family tradition)
4 mi. slow (> 8:38/mi.)
ACHIEVED
4.58 mi.@ 8:39/mi.
7:26 AM 34° 75% 32 mph snow
Except for the wind, everything was very still during this Christmas morning run. Yes, it was blowing hard. Yes, it was snowing during the second half of the run. But there was very little traffic. I spied through a couple living room windows as I passed by and saw families in pajamas opening gifts. It was a peaceful run. I was glad to get out after yesterday's peculiar "run". My legs had a very slight soreness and my body overall was a bit sore too. I think it was the uneven ground of yesterday's run and perhaps the shoveling of snow in the driveway the day before. I feel pretty good and I'm looking for a good run tomorrow.
Two things happened during today's run. First, with about a mile to go, a guy was stuck in a snow bank on the side of the road. I stopped to try helping push him out. After some back and forth rocking followed by a big push, we were close to getting him back on the road. But for some reason, he got out of his car said, he would try it on his own because he "didn't want my blood pressure to get too low." I have no idea what that means. I'm sure he meant something about my running and that he was trying to politely dismiss me. So I wished him a Merry Christmas and ventured on.
Shortly after the stuck car, some horses in a nearby field began braying. There wasn't anything going on and I looked back to see them. I saw nothing. Then a bird made a strange sound. I didn't have to wonder long what this was about as about 90 seconds later the wind really picked up. So much so that it was howling there the trees of the river bottoms where I was running. It was the storm front moving in. The animals knew it shortly before I sensed it. Then the snow started flying. This snow seemed fitting for Christmas morning. I pressed on oddly enjoying the Christmas morning scene.
Once I turned for home and hit the freeway overpass the wind was in my face. It was a fierce breeze driving the snow squarely into my face. A snowflake hit my eyeball. I wondered if the sharp edges of a driven snowflake could actually cut the fragile membrane of an eyeball. Yes, it was painful! I closed my eyes and tried to make my body area as small as possible to thwart to negative influence of the winds. I was close enough to being finished that I found some fun in it.
Finally, it was over. I was snow-encrusted from head to toe. I'm sure the occasional passerby must have wondered about that crazy Christmas morning runner.
It was a good run.
PRE RUN
Clif bar & water
POST RUN
water, hash browns, sausage, bacon & toast w/raspberry jam (Calodie's - a Christmas morning family tradition)
Wednesday, December 24, 2008
This One was Tough!
OBJECTIVE
25K Antelope Island Christmas Eve Striders' group run
ACHIEVED
11.7 mi.@ 14:52/mi. (No, this is not a typo! It took 2:53:49 to go less than 12 miles!)
8:33 AM 19° 70% 12 mph
This was a tough "run". The course was supposed to be the 25K/50K Buffalo Run course on Antelope Island but was modified due to the "course master" not being with the group to run today.
Brandon picked me up and we drove to the gate of Antelope Island State Park. We waited for others as the plan was to carpool over the causeway to the island. You never really know what to expect at group runs. This group wasn't quite as welcoming as what I'm used to in my group at home. Maybe it was just that everyone was focused on getting their run and didn't want to be slowed down by the new guys. Brandon and I were equipped for the run okay but it was fairly clear we weren't experienced with this type of run. We were wearing cold weather gear and YakTrax. The others were wearing better cold weather gear and trail shoes.
Before I go on, I can summarize the run with this elevation graphic:
I didn't realize we were in for this type of terrain. It was rocky and snowy. Most of the way was covered with 4 - 8" of snow. Brandon and I (like everyone else) walked most of the extreme uphill sections. While running, I had to focus on where my foot was landing with each stride. The terrain was uneven. The YakTrax were a tremendous help and allowed for some confidence. I realized I was dealing with basically everything that I never see while running roads in Houston: snow, cold, elevation, and terrain. It was mentally and physically taxing.
We cut it a bit short on the return leg. I had had enough and Brandon had too. We traipsed back in; alternating running and walking. This was a tough one. But I'm glad I did it. The experience helped confirm for me that I'm a road rather than trail runner.
Later I plan to upload a few pictures taken while we were on the island here.
PRE RUN
orange juice & oatmeal w/brown sugar & 1% milk
POST RUN
apple cider & brownies
Later, Clif bar, water, & puffed wheat crisp cereal w/1% milk
25K Antelope Island Christmas Eve Striders' group run
ACHIEVED
11.7 mi.@ 14:52/mi. (No, this is not a typo! It took 2:53:49 to go less than 12 miles!)
8:33 AM 19° 70% 12 mph
This was a tough "run". The course was supposed to be the 25K/50K Buffalo Run course on Antelope Island but was modified due to the "course master" not being with the group to run today.
Brandon picked me up and we drove to the gate of Antelope Island State Park. We waited for others as the plan was to carpool over the causeway to the island. You never really know what to expect at group runs. This group wasn't quite as welcoming as what I'm used to in my group at home. Maybe it was just that everyone was focused on getting their run and didn't want to be slowed down by the new guys. Brandon and I were equipped for the run okay but it was fairly clear we weren't experienced with this type of run. We were wearing cold weather gear and YakTrax. The others were wearing better cold weather gear and trail shoes.
Before I go on, I can summarize the run with this elevation graphic:
I didn't realize we were in for this type of terrain. It was rocky and snowy. Most of the way was covered with 4 - 8" of snow. Brandon and I (like everyone else) walked most of the extreme uphill sections. While running, I had to focus on where my foot was landing with each stride. The terrain was uneven. The YakTrax were a tremendous help and allowed for some confidence. I realized I was dealing with basically everything that I never see while running roads in Houston: snow, cold, elevation, and terrain. It was mentally and physically taxing.
We cut it a bit short on the return leg. I had had enough and Brandon had too. We traipsed back in; alternating running and walking. This was a tough one. But I'm glad I did it. The experience helped confirm for me that I'm a road rather than trail runner.
Later I plan to upload a few pictures taken while we were on the island here.
PRE RUN
orange juice & oatmeal w/brown sugar & 1% milk
POST RUN
apple cider & brownies
Later, Clif bar, water, & puffed wheat crisp cereal w/1% milk
Tuesday, December 23, 2008
Run in the Snow
OBJECTIVE
6 mi. Easy (8:08-38/mi.)
ACHIEVED
4.58 mi.@ 8:30/mi.
11:59 AM 25° 86% 10 mph light snow
I got a late start on this run as I was trying to wait out the snow storm that was moving through this morning. However by waiting, I ended up short circuiting my run since I had to get back to meet my parents for lunch. We went to Maddox which Paige and I really enjoy and, of course, can't get in Houston.
Yesterday I picked up some YakTrax to run with in the snow. Sometime ago I remember reading they are the best snow and ice traction device for running. I demoed them today as there was a pretty good accumulation from yesterday's storm and again from this morning's flurries. They seemed to work pretty good. At least I had more confidence in my footing than I otherwise would have had.
It was still snowing during much of my run. But I enjoy going down by the river and along the train tracks in Uintah. It seems that road shouldn't be as busy as I've found it the past couple days. Teenage girls with cell phones on slick roads scare me!
Unique things I saw along today's run: mallard ducks in the Weber River and a mail truck stuck in the snow along the day's delivery route.
Tomorrow's a big running day. I've been looking forward to it for a few weeks. Now that it's here, I have some apprehension. Striders Running is hosting a 25K Christmas Eve run on Antelope Island along the 25K and 50K Buffalo Run course. All of this seems like a wonderful idea. However, I'm now having second thoughts. It's going to be snowy and cold and on trails that I doubt have been groomed. I'll also be running with a group that I have never met so if I die along the way ... maybe they'll just leave me ...! Being from Houston, my running wardrobe is generally light on winter attire. It looks like there's a bailout option as the course is a figure 8 that I can probably just make the first loop for approximately 8 miles if I'm having problems. It should be an adventure. I'm trying to figure out a way to take my camera in case we see some wildlife but I've got to carry gel and liquid first and my tights just don't seem to have enough pockets for that!
If you don't hear back soon, send a rescue party to Antelope Island. I'll be the under dressed, frozen guy much like Preston Blake in the movie Mr. Deeds.
PRE RUN
???
POST RUN
???
6 mi. Easy (8:08-38/mi.)
ACHIEVED
4.58 mi.@ 8:30/mi.
11:59 AM 25° 86% 10 mph light snow
I got a late start on this run as I was trying to wait out the snow storm that was moving through this morning. However by waiting, I ended up short circuiting my run since I had to get back to meet my parents for lunch. We went to Maddox which Paige and I really enjoy and, of course, can't get in Houston.
Yesterday I picked up some YakTrax to run with in the snow. Sometime ago I remember reading they are the best snow and ice traction device for running. I demoed them today as there was a pretty good accumulation from yesterday's storm and again from this morning's flurries. They seemed to work pretty good. At least I had more confidence in my footing than I otherwise would have had.
It was still snowing during much of my run. But I enjoy going down by the river and along the train tracks in Uintah. It seems that road shouldn't be as busy as I've found it the past couple days. Teenage girls with cell phones on slick roads scare me!
Unique things I saw along today's run: mallard ducks in the Weber River and a mail truck stuck in the snow along the day's delivery route.
Tomorrow's a big running day. I've been looking forward to it for a few weeks. Now that it's here, I have some apprehension. Striders Running is hosting a 25K Christmas Eve run on Antelope Island along the 25K and 50K Buffalo Run course. All of this seems like a wonderful idea. However, I'm now having second thoughts. It's going to be snowy and cold and on trails that I doubt have been groomed. I'll also be running with a group that I have never met so if I die along the way ... maybe they'll just leave me ...! Being from Houston, my running wardrobe is generally light on winter attire. It looks like there's a bailout option as the course is a figure 8 that I can probably just make the first loop for approximately 8 miles if I'm having problems. It should be an adventure. I'm trying to figure out a way to take my camera in case we see some wildlife but I've got to carry gel and liquid first and my tights just don't seem to have enough pockets for that!
If you don't hear back soon, send a rescue party to Antelope Island. I'll be the under dressed, frozen guy much like Preston Blake in the movie Mr. Deeds.
PRE RUN
???
POST RUN
???
Monday, December 22, 2008
Brandon Gets the Headline
OBJECTIVE
4 mi. Slow (>8:38/mi.)
ACHIEVED
4.32 mi.@ 8:54/mi.
7:12 AM 36° 75% 19 mph
I had the opportunity to run with my brother-in-law, Brandon Arnell, this morning. This was a good run; just what I needed to stretch out my legs after Saturday's long run and the plane ride (a/k/a 3-hour leg stiffening!).
A couple observations from today's run. First, when in Utah I'm always reminded that Utah is on the western most boundary of the Mountain Time Zone. Houston is in the middle of the Central Time Zone. That means the sunrise and sunset fall at much different times than what I'm used to in Houston. Of course, my body clock is generally screwed up from the one-hour time difference anyway.
Second, people think I run fast but they shouldn't. I commented to someone recently that I "train slow so I can race fast". But it's all relative, right? I never feel fast enough when I'm racing! I mention this because Brandon had a concern about not being able to keep up or go as far etc. etc. etc. .... But he was just fine. The pace and distance was all I wanted today.
Brandon is going to be running in Ogden in May (half or full marathon, I'm not sure ... ???) then the Wasatch Back Relay in June. It sounds like his training is going fine. He's following Hal Higdon's plan which is a good one. I've followed a bit of Higdon's concepts myself. Particularly for marathon recovery in the week's following that long, hard effort.
There's snow on the ground but the roads were dry this morning. The temperature was cold but the only time I noticed it was immediately before we started. Once we got going, I was fine. In fact, I ended up being a bit too warm before we finished.
PRE RUN
water & GrapeNuts & 1% milk
POST RUN
In the stupor of the holiday food fest that's going on, I don't actually recall so I'll just say ... JUNK!
4 mi. Slow (>8:38/mi.)
ACHIEVED
4.32 mi.@ 8:54/mi.
7:12 AM 36° 75% 19 mph
I had the opportunity to run with my brother-in-law, Brandon Arnell, this morning. This was a good run; just what I needed to stretch out my legs after Saturday's long run and the plane ride (a/k/a 3-hour leg stiffening!).
A couple observations from today's run. First, when in Utah I'm always reminded that Utah is on the western most boundary of the Mountain Time Zone. Houston is in the middle of the Central Time Zone. That means the sunrise and sunset fall at much different times than what I'm used to in Houston. Of course, my body clock is generally screwed up from the one-hour time difference anyway.
Second, people think I run fast but they shouldn't. I commented to someone recently that I "train slow so I can race fast". But it's all relative, right? I never feel fast enough when I'm racing! I mention this because Brandon had a concern about not being able to keep up or go as far etc. etc. etc. .... But he was just fine. The pace and distance was all I wanted today.
Brandon is going to be running in Ogden in May (half or full marathon, I'm not sure ... ???) then the Wasatch Back Relay in June. It sounds like his training is going fine. He's following Hal Higdon's plan which is a good one. I've followed a bit of Higdon's concepts myself. Particularly for marathon recovery in the week's following that long, hard effort.
There's snow on the ground but the roads were dry this morning. The temperature was cold but the only time I noticed it was immediately before we started. Once we got going, I was fine. In fact, I ended up being a bit too warm before we finished.
PRE RUN
water & GrapeNuts & 1% milk
POST RUN
In the stupor of the holiday food fest that's going on, I don't actually recall so I'll just say ... JUNK!
Sunday, December 21, 2008
A Couple Seasonal Pics
This was the photo of the week on The Complete Running Network a few weeks ago. I thought it was a great idea. The race shirt was styled like a Santa suit and runners were also given a hat and beard. Therefore, the racers end up being "a bunch of running Santas." The irony of this picture for me is that when I saw it I thought, "That looks like home with the mountains in the background and the way the street lights look." Well, surprise, surprise. This race was indeed in Ogden, Utah.
Next time you're wondering if you should actually go out in the cold weather for a run, think of this picture of a race in Calgary, Canada a couple weeks ago. The wind chill was -40°F!
Next time you're wondering if you should actually go out in the cold weather for a run, think of this picture of a race in Calgary, Canada a couple weeks ago. The wind chill was -40°F!
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