Activity starting: 2/25/2012 8:27 AM

2/25/2012 8:27 AM: Running - The Woodlands, TX - 0.67 mi - 00:06:13.0 h

Summary Name Cool down Location The Woodlands, TX Start Time 2/25/2012 8:27 AM (UTC-06:00) Category My Activities:Running Distance 0.67 mi Time 00:06:13.0 Time Moving 00:06:13.0 Stopped 00:00:00.0 Average pace 09:14 min/mi Max. pace 08:19 min/mi Total Ascent 47 ft +70 ft/mi Total Descent -39 ft -58 ft/mi Weather PartClouds; 53.1 °F Calories 82 kCal Notes Run The Woodlands 5k cool down I think I'm going to be feeling this later ... either when I get off the plane later today or tomorrow morning ....

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Run The Woodlands 5k

2/25/2012 8:00 AM: Running - The Woodlands, TX - 3.10 mi - 00:21:36.0 h

Summary Name Run The Woodlands 5k Location The Woodlands, TX Start Time 2/25/2012 8:00 AM (UTC-06:00) Category My Activities:Running Distance 3.10 mi Time 00:21:36.0 Time Moving 00:21:36.0 Stopped 00:00:01.0 Average pace 06:58 min/mi Max. pace 05:32 min/mi Total Ascent 216 ft +70 ft/mi Total Descent -226 ft -73 ft/mi Weather PartClouds; 52.6 °F Calories 389 kCal Notes Best thing to do after not training for a while ... go run a race! I'm in the worst shape I've been in over the past 5 years. I figured I'd try to hold 7:00/mi. pace and see what happened. Got carried away over the first mile and paid for it the rest of the way. Finished 5 seconds faster than expected. Wondering if that was just a self-fulfilling prophecy; i.e., looked at my watch after a mile and "knew" I shouldn't be going that fast so subconsciously slowed to match my expectations. Ate too much at the hotel before the race ... felt it over the course. Three months until the marathon. I've got to get my act together!

Map: Street - openstreetmap.org (Mapnik)

Pace

Min.	Max.	Avg.
7.9 min/mi	5.5 min/mi	7.0 min/mi

Splits: Recorded laps

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Elevation Change	Ascent/ Descent	Average Pace	Notes
1	Active	8:00:16 AM	0.00 mi	00:06:31.5	1.00 mi	+11 ft	+18 ft / -7 ft	06:31 min/mi
2	Active	8:06:49 AM	1.00 mi	00:07:17.3	1.00 mi	-35 ft	+0 ft / -35 ft	07:17 min/mi
3	Active	8:14:06 AM	2.00 mi	00:07:13.3	1.00 mi	+26 ft	+55 ft / -28 ft	07:13 min/mi
4	Active	8:21:19 AM	3.00 mi	00:00:35.1	0.11 mi	-19 ft	+0 ft / -19 ft	05:32 min/mi
Totals:				00:21:36.0	3.10 mi	-17 ft	+72 ft / -89 ft	06:58 min/mi

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Warm-up

2/25/2012 7:44 AM: Running - The Woodlands, TX - 1.33 mi - 00:10:33.0 h

Summary Name Warm-up Location The Woodlands, TX Start Time 2/25/2012 7:44 AM (UTC-06:00) Category My Activities:Running Distance 1.33 mi Time 00:10:33.0 Time Moving 00:10:33.0 Stopped 00:00:01.0 Average pace 07:57 min/mi Max. pace 06:39 min/mi Total Ascent 83 ft +63 ft/mi Total Descent -33 ft -25 ft/mi Weather PartClouds; 52.2 °F Calories 165 kCal Notes Run The Woodlands 5k warm-up Ate too much at the hotel before coming over to the race.

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+12 w/The Crew

2/4/2012 7:03 AM: Running - Houston, TX - 12.60 mi - 01:42:31.0 h 

Summary

Name	+12 w/The Crew
Location	Houston, TX
Start Time	2/4/2012 7:03 AM (UTC-06:00)		Category	My Activities:Running
Distance	12.60 mi		Time	01:42:31.0
Time Moving	01:42:31.0		Stopped	00:00:14.0
Average pace	08:07 min/mi		Max. pace	05:51 min/mi
Weather	Rain; 64.1 °F
Notes	objective ... try to make it to the end of this run! Running with old friends again was great! Being out of shape stinks! Josh, Randy, Jonathan and I from Memorial Park in a heavy rain storm with some lightning. At one point, we were literally running in knee-deep water down a particular street with drainage problems. My hip abducters were REALLY giving me trouble by the end of this one. Not sure what that's all about. Probably just out of shape ....

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Activity starting: 1/30/2012 -

1/30/2012: Treadmill - 4.03 mi - 00:33:30.0 h 

Summary

Name	Lifestart Treadmill
Start Time	1/30/2012 -		Category	My Activities:Running:Treadmill
Distance	4.03 mi		Time	00:33:30.0
Time Moving	00:33:30.0		Stopped	00:00:00.0
Weather	Unspecified; 70.0 °F
Notes	Hit the treadmill this afternoon. Listened to "learn Spanish" while watching Super Bowl hype on ESPN.

Summary Name Lifestart Treadmill Start Time 1/30/2012 - Category My Activities:Running:Treadmill Distance 4.03 mi Time 00:33:30.0 Time Moving 00:33:30.0 Stopped 00:00:00.0 Weather Unspecified; 70.0 °F Notes Hit the treadmill this afternoon. Listened to "learn Spanish" while watching Super Bowl hype on ESPN.

no GPS route

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Recommit

1/26/2012 5:20 AM: Running - Chicago, IL - 3.29 mi - 00:26:16.0 h

Summary Name Lakefront 3 Location Chicago, IL Start Time 1/26/2012 5:20 AM (UTC-06:00) Category My Activities:Running Distance 3.29 mi Time 00:26:16.0 Time Moving 00:26:16.0 Stopped 00:00:13.0 Average pace 07:59 min/mi Max. pace 05:57 min/mi Total Ascent 99 ft +30 ft/mi Total Descent -96 ft -29 ft/mi Weather MostClouds; 34.2 °F Calories 412 kCal Notes objective 3 mi. Saw a skunk. Felt really humid this morning. I also felt "heavy"; not my legs ... my body. Weird ...??? Recommit time.

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The finish:

Meb 2:09:08
Ryan 2:09:30
Abdi 2:09:47

Paul #55 2:20:31


Shalane 2:25:38
Desi 2:25:55
Kara 2:26:06

Ariana #29 2:37:37

This was an amazing spectacular of distance running. Everyone poured their heart into it and it showed. Congratulations to the participants what a huge accomplishment to be considered in such rarefied air!

Houston-20120114-00078.jpg

21.5 mi. Into it.

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Then there were 3. Ryan abet & meb.
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Leaders thru 15. Now there are 4.
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Expect to see signs of carnage from hot start next time I catch men.
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Stephen shay & Paul in big group back. Estimate 35 in front of them.

These are our country's finest athletes
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1:03 in for men. 5 up front. Huge gap on pack. Meb month abdi ryan.
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Ladies thru 7. 9 in front. Expected crew. Ari not far back. Looks strong. Running hell of race to this point.
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Missed ladies @ 4. Working back to them now.

Guys living the dream today. Absolutely going for it with no fear. Some will die along the way but they gave all. Will a new legend be born today?
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MILE 8. Lead group of 6 RH meb et al. Came thru arnd 3825. Really hot. Paul around 4050. Bunch of casualties expected.
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Ladies came through Mile 1. All together. Saw Shalane. Didn't see Ariana.
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Saw Paul back a bit but looked really comfortable. He's smart not to get caught up in madness up front.
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Pace is really hot through Mile 3. Ryan leads a group up front including Meb & 4 or 6 others. Gotta believe the pace is too fast. Expect casualties.
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Cool day in Houston. Wind blowing in city. Buildings channeling wind. Probably around 40F. I'm @ Mile 1. Big group moving fast ... even by their standards.
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The Olympic Marathon Trials are Saturday in Houston. I believe this is the first time the same city has hosted both men's and women's trials. The top three finishers qualify for the 2012 London Olympic team. I've been eagerly awaiting this event ever since it was announced (a couple years ago?). I hope to break away from Chicago and make it to Houston to watch the elite athletes compete in this once-every-four-years event.

Of course the top elites will be there which I look forward to seeing ... the likes of Ryan Hall, Kara Goucher, Dathan Ritzehein, and Shalane Flanigan.

However my two "favorites" are Paul Petersen and Ariana Hilborn. I've followed their running exploits for about 5 years. I "met" Paul on fastrunning.blog.com. He competed in New York at the last Trials and had a fantastic marathon. Since then, he has had some serious health issues which called into question his running future. But he's back and running strong. He hopes for a Top 25 finish in what has been called the fastest US marathon field ever.

I met Ariana on www.dailymile.com. We even exchanged messages of training and race encouragement over the years. She started out as a "ordinary" runner but quickly developed into extraordinary. She's always positive and upbeat in her approach to training and expects a lot from herself. She has had some very fast races with impressive finishes over the past several months leading up to the Trials.

So while everyone else is cheering for Ryan and Kara, I'll be looking for Ariana and Paul. Two amazing athletes running in Saturday's Trials.

*** Weather forecast looks really good for running on Saturday. However, I don't expect record times. The course has been set to somewhat emulate the London Olympic course which means there are a bunch of turns. The course is flat but technical. It also happens to be in the same location as most of my Saturday runs over the past 5 years. ***

RACE WELL, ARIANA AND PAUL!!!

Activity starting: 1/9/2012 5:18 AM

1/9/2012 5:18 AM: Running - Chicago, IL - 6.27 mi - 00:51:40.0 h

Summary Name Lakefront 6M Location Chicago, IL Start Time 1/9/2012 5:18 AM (UTC-06:00) Category My Activities:Running Distance 6.27 mi Time 00:51:40.0 Time Moving 00:51:40.0 Stopped 00:00:08.0 Average pace 08:14 min/mi Max. pace 06:49 min/mi Total Ascent 158 ft +25 ft/mi Total Descent -151 ft -24 ft/mi Weather Clouds; 31.4 °F Calories 782 kCal Notes objective 6 mi.@ 7:31-8:20 2x20 sec. bounding 2x20 sec. running no arms Unseasonably warm stretch of Chicago weather continues. Forecast suggests that will change later this weekend. Legs were heavy. They were yesterday too. I was blaming that on Saturday's longer run but realized this morning that it is more likely that it is due to the stretches after Saturday's run. Legs aren't used to that yet! Had a good mental frame of mind this morning and got a good night's sleep.

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Activity starting: 1/8/2012 9:13 AM

1/8/2012 9:13 AM: Running - Chicago, IL - 5.58 mi - 00:45:27.0 h

Summary Name Lakefront 5.5M Location Chicago, IL Start Time 1/8/2012 9:13 AM (UTC-06:00) Category My Activities:Running Distance 5.58 mi Time 00:45:27.0 Time Moving 00:45:27.0 Stopped 00:00:02.0 Average pace 08:08 min/mi Max. pace 07:04 min/mi Total Ascent 131 ft +23 ft/mi Total Descent -132 ft -24 ft/mi Weather ChanceRain; 39.2 °F Calories 704 kCal Notes objective 5.5 mi.@ 7:31-8:20 Beautiful morning along the Lakefront. A few weeks ago, I tweaked my ankle at the beginning of an early morning run. It was dark at the intersection of Sheridan and Ardmore. I thought I stepped in a hole in the pavement as I as crossing the intersection. Well, today I found out exactly what it was as I did the exact same thing in broad daylight. Note to self: when crossing Sheridan at Ardmore from the southwest side, about 3 strides into the intersection there is about a 4" circular build up of pavement. It looks like it may be a sort of pipe cover. Don't get so caught up with watching traffic and starting Garmin, that I fail to side step this ankle breaker!

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This was after my run in 14°F last Tuesday. My Chicago version of the Ninja runner is much more authentic than the Houston version!

Activity starting: 1/7/2012 11:26 AM

1/7/2012 11:26 AM: Running - Chicago, IL - 9.38 mi - 01:11:38.0 h

Summary Name Winthrop to Wacker Location Chicago, IL Start Time 1/7/2012 11:26 AM (UTC-06:00) Category My Activities:Running Distance 9.38 mi Time 01:11:38.0 Time Moving 01:11:38.0 Stopped 00:00:57.0 Average pace 07:38 min/mi Max. pace 02:29 min/mi Total Ascent 173 ft +18 ft/mi Total Descent -208 ft -22 ft/mi Weather PartClouds; 41.5 °F Calories 1098 kCal Notes objective 9 mi.@ 7:31-8:20 This was my first run down the Lakefront from our place on Winthrop to my office on Wacker. I've run sections all sections along the way multiplie times but never the whole stretch from Edgewater to downtown. During the St. George marathon training cycle, I did do a Saturday 16-miler from our temporary housing up to the end of the trail and back. It was an unseasonably warm day and many people were out along the trail. I envision using the reverse of this route later in this cycle for my big mid-week runs. It's a solid 9-miler and there are nice aspects to being on the trail along the water. Once I reached downtown, I lost satellites for GPS so my pace is not accurate. Up to that point, I was running a nicely-even 7:58. I'm sure that's much closer to my overall pace than the calculated 7:38.

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Olympic Marathon Trials from Paul Sanft on Vimeo.

Activity starting: 1/4/2012 6:18 AM

1/4/2012 6:18 AM: Running - Chicago, IL - 5.58 mi - 00:46:20.0 h

Summary Name Lakefront 5.5M Location Chicago, IL Start Time 1/4/2012 6:18 AM (UTC-06:00) Category My Activities:Running Distance 5.58 mi Time 00:46:20.0 Time Moving 00:46:20.0 Stopped 00:00:02.0 Average pace 08:18 min/mi Max. pace 06:35 min/mi Total Ascent 127 ft +23 ft/mi Total Descent -124 ft -22 ft/mi Weather PartClouds; 28.8 °F Calories 698 kCal Notes Objective 5.5 mi.@ 7:31-8:20 My legs were very heavy this morning. I need more sleep and probably better fueling. On the positive, it was much warmer than yesterday's 14°F and the forecast for the rest of the week is for unseasonably warm temperatures.

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Activity starting: 1/3/2012 5:45 AM

1/3/2012 5:45 AM: Running - Chicago, IL - 5.77 mi - 00:48:57.0 h

Summary Name Simonds Dr "Hill" Location Chicago, IL Start Time 1/3/2012 5:45 AM (UTC-06:00) Category My Activities:Running Distance 5.77 mi Time 00:48:57.0 Time Moving 00:48:57.0 Stopped 00:00:15.0 Average pace 08:28 min/mi Max. pace 05:18 min/mi Total Ascent 147 ft +25 ft/mi Total Descent -131 ft -23 ft/mi Weather Clear; 14.6 °F Calories 713 kCal Notes Objective Warm-up 1.5 mi.@ 8:21-9:31 hill repeats 6x75 sec.@ 5:38 w/2 min. active recoveries Cool-down 1.5 mi.@ 8:21-9:31 It was quite cold this morning. I pretty much wore everything I could find. Surprised that my hill splits were all over the board. They didn't feel that varied based on effort. Stumbled onto the Simonds Drive bridge and used it for my "hill". It is really about 30 meters too short for 75 second intervals. I was cresting the peak - as it were - and benefitting from the downhill side when I was the most tired from each effort. Not how it's supposed to work, I know. The quest for better hills continues ....

Map: Street - openstreetmap.org (Mapnik)

Equipment

No	Photo	Name	Type	Time Used	Distance Used	Life remaining
1		Mizuno - Wave Rider 13	Blue/Gold	33:42:00	246.3 mi	103.7 mi

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Elevation Change	Ascent/ Descent	Average Pace	Notes
1	Active	5:45:00 AM	0.00 mi	00:15:01.3	1.67 mi	-6 ft	+50 ft / -56 ft	08:58 min/mi
2	Active	6:04:39 AM	1.67 mi	00:01:15.0	0.22 mi	-9 ft	+0 ft / -9 ft	05:41 min/mi
3	Active	6:05:55 AM	1.89 mi	00:02:00.0	0.17 mi	+2 ft	+0 ft / 2 ft	11:53 min/mi
4	Active	6:07:55 AM	2.06 mi	00:01:15.0	0.20 mi	+5 ft	+0 ft / 5 ft	06:10 min/mi
5	Active	6:09:10 AM	2.26 mi	00:02:00.0	0.17 mi	-2 ft	+0 ft / -2 ft	11:39 min/mi
6	Active	6:11:10 AM	2.44 mi	00:01:15.0	0.22 mi	+2 ft	+0 ft / 2 ft	05:48 min/mi
7	Active	6:12:25 AM	2.65 mi	00:02:00.0	0.20 mi	+1 ft	+0 ft / 1 ft	09:53 min/mi
8	Active	6:15:47 AM	2.85 mi	00:01:15.0	0.22 mi	-5 ft	+0 ft / -5 ft	05:33 min/mi
9	Active	6:17:02 AM	3.08 mi	00:02:00.0	0.20 mi	+5 ft	+0 ft / 5 ft	10:01 min/mi
10	Active	6:20:25 AM	3.28 mi	00:01:15.0	0.21 mi	+/-0 ft	+0 ft / 0 ft	05:55 min/mi
11	Active	6:21:40 AM	3.49 mi	00:02:00.0	0.21 mi	-1 ft	+0 ft / -1 ft	09:42 min/mi
12	Active	6:25:51 AM	3.69 mi	00:01:15.0	0.22 mi	-2 ft	+0 ft / -2 ft	05:34 min/mi
13	Active	6:27:06 AM	3.92 mi	00:02:00.0	0.20 mi	-1 ft	+0 ft / -1 ft	10:08 min/mi
14	Active	6:29:06 AM	4.12 mi	00:14:45.7	1.67 mi	+11 ft	+38 ft / -27 ft	08:50 min/mi
Totals:				00:48:57.0	5.77 mi	+1 ft	+87 ft / -87 ft	08:28 min/mi

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Activity starting: 1/2/2012 6:32 AM

1/2/2012 6:32 AM: Running - Chicago, IL - 5.59 mi - 00:46:41.0 h

Summary Name Lakefront 5.5M Location Chicago, IL Start Time 1/2/2012 6:32 AM (UTC-06:00) Category My Activities:Running Distance 5.59 mi Time 00:46:41.0 Time Moving 00:46:41.0 Stopped 00:00:07.0 Average pace 08:21 min/mi Max. pace 06:43 min/mi Total Ascent 122 ft +22 ft/mi Total Descent -122 ft -22 ft/mi Weather Snow; 22.0 °F Calories 704 kCal Notes Objective 5.5 mi.@ 7:31-8:20 2 x20 sec. high knees 2x20 sec. bounding It was cold this morning. Mostly due to the wind from the north-northwest. I see that the weather stations I sync with only had the wind at 2.4 mph. That is absolutely incorrect. Other online sources both before and after my run had it gusting to 24 mph. My suspicion is that most of the weather stations must be in protected areas (e.g., garage, against a building, etc.)

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Activity starting: 1/1/2012 7:03 AM

1/1/2012 7:03 AM: Running - Chicago, IL - 6.26 mi - 00:49:55.0 h 

Summary

Name	Lakefront 6M
Location	Chicago, IL
Start Time	1/1/2012 7:03 AM (UTC-06:00)		Category	My Activities:Running
Distance	6.26 mi		Time	00:49:55.0
Time Moving	00:49:46.0		Stopped	00:00:09.0
Average pace	07:58 min/mi		Max. pace	06:24 min/mi
Weather	PartClouds; 40.3 °F
Notes	objective 6 mi.@ 731-820

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objective
4 mi.@ 8:21-9:31 w/4x30 sec. hill sprints @ relaxed sprint speed w/2 min. active recoveries

achieved
5.33 mi.@ 8:19 w/4x30 sec. hill repeats w/2 min. active recoveries

6:59 AM 30° 63% 0 mph

This was a makeup of the workout I missed last Tuesday. Felt okay. Since I went out after sun rise, I could see the surroundings much better. While running the overpass on Wilson Road as my pseudo hill, I spied a huge, steep grassy hill about 3/4 mile away. I didn't go investigate because it looked like there was still snow and ice on the hill from yesterday's mini-storm. I'm thinking this is going to be the place for me to run hills. However, I'm guessing during winter this spot turns into a sledding run so I will most likely need to be selective as to when I run there and once the snow is here to stay, I doubt I'll be able to get onto that hill.

post run
chocolate almond milk, multivitamin, chicken sausage, 2 eggs, smoothie (strawberry, banana, raspberry, blackberry, honey almond milk, spirulina)

objective
6 mi.@ 731-820

achieved
6.27 mi.@ 8:03

7:52 AM 32° 50% 0 mph snowing

I went out after sunrise this Saturday morning. It had snowed during the night and continued snowing throughout my run. There were a lot of people on the trail this morning. I was surprised given the conditions. Included in among the runners were a couple different groups of CARA - Chicago Area Runners Association runners.

Felt okay this morning.

post run
chocolate almond milk, multivitamin, 2 poached eggs, large chicken sausage link

objective
4.5 mi.@ 7:31-8:20 w/4x30 sec. intervals @ 5:38 mixed in

achieved
4.73 mi.@ 8:03 w/4x30 sec. intervals 5:15/5:32/5:26/5:33

6:19 AM 29° 28% 1 mph
resting heart rate = 50 bpm
blood oxygenation = 97%

Even before leaving our place I was cold. Going outside amplified the sensation and running even more so ... at least for the first mile. Eased my way down to the butterfly sanctuary - which of course isn't active this time of year. On the way back threw in 4 30-second bursts. It actually felt pretty good to "open it up". There was a little ice along the trail this morning so I tried to pick my spots for speeding up carefully to avoid slipping. Even having to think about this cause a bit a tentativeness in my stride. I've essentially resigned myself to the presumption that I'll be falling down sometime this winter. I'm just hoping for a soft landing and that I don't get hurt too badly. I did "give myself" one of these:



for Christmas. If anyone finds my carcass along the path ... at least they'll know who to call!

Upon waking up this morning, I checked my heart rate and blood oxygenation. I had a couple readings of 48 bpm and 98%. I'm always happy when my heart rate starts with a "4". The most common reading was 50 and 97.

pre run
water & pumpkin muffin

post run
chocolate almond milk, multivitamin, pumpkin muffin, 2 eggs & 4 sausage links

objective
4.5 mi.@ 7:31-8:20

achieved
4.70 mi.@ 8:06

5:35 AM 44° 54% 0 mph rain

It was raining throughout this morning's run. On runs like this I wish I had my old clear lens sunglasses. Hmmmm ... maybe an idea for a Christmas gift to self ...? I'll have to look for some Banshee's by Optic Nerve. They're cheap sunglasses with interchangeable lenses. I had a pair a few years ago and liked them. One by one the lenses broke at the connection point with the frame. They were good for running and offered UV protection.

This morning I'm heading off to Denver for a day trip. I've got a meeting for work then back later tonight. I was quite pleased with myself for getting this run in ... with the rain and work situation today.

objective
4.5 mi.@ 7:31-8:20
2x20 sec. high knees
2x20 sec. bounding

achieved
4.60 mi.@ 8:11
2x20 sec. high knees
2x20 sec. bounding

5:02 AM 46° 58% 2 mph

Another classic run today. I "vacate" the Houston house in advance of the sale. I find myself surprisingly nostalgic and sentimental. I haven't slept that well the past couple nights as the house is empty and the reality of the situation seems to be hitting me for the first time. This is very strange since it's been known for several months. I think I may feel this way because I don't feel that I'm leaving on my own terms ... more of a "forced move".

I went out over the Stuebner-Airline Loop course then added a loop around the block when I got back to the house. These routes that I developed from home became old standbys over time. I knew the landmarks for each invisible mile mark over course ranging from 3 to 12 miles in 1/2 mile increments. There are loops, keyholes and out-and-back routes. There are variations in routing depending on time of day, season of the year and traffic flows. My body and mind seem to have become so familiar that I could switch on the auto-pilot and generally hit the desired pacing with a little extra kick at the end.

Good-bye Klein, Texas. I've enjoyed running your neighborhoods the past 5 years and 10 months.

objective
5 mi.@ 7:31-8:20

achieved
5.15 mi.@ 8:05

5:57 AM ~47F

Had a really good run this morning over the old, classic York Minster Loop route. The temperature was right in the "perfect zone". My right ankle that I tweaked in the snow yesterday wasn't a problem for the run but if I step "wrong" while walking, it lights me up pretty good. I probably strained ligaments on top of my foot lightly.

Rest day tomorrow. Work day today! A lot to do in getting 16803 wrapped up and the last remnants put into storage.

pre run
nothing

post run
chocolate almond milk

objective
4 mi.@ 7:30-8:21

achieved
4.18 mi.@8:14

5:37 AM 27° 39% 0 mph

Snow! New concept in running since I've spent the past 16 years in the sunbelt. Hoping a don't hurt myself too badly when I fall!

Lesson learned as I tweaked my right early very early in this one .... When everything on the ground is white, there is much below the powdery surface that is masked!

pre run
dark chocolate & water

post run
going to find something right now!

objective
4 mi. fartlek overall pace = 7:31 - 8:20 w/2x30 sec. intervals @ 5:48 mixed in

achieved
4.21 mi.@ 7:50 w/2x30 sec. intervals @ 6:04 & 5:48

6:45 AM 29° 44% 1 mph

nordictrak ls tech, saucony base, mizuno wind jacket, nike beanie, new balance tights, new balance wind pants & nike gloves

Had the clothing just about right this morning .... Which means the first mile was cold! May consider doubling up on the gloves around these temperatures.

Felt fine on this first fartlek in a long time. It was a bit difficult getting going for the first 30 second burst. All the clothing did not contribute to faster moving either.

It's only going to get colder .... But the good news is the shortest day of the year is coming next week.

pre run
nothing

post run
chocolate almond milk & multivitamin

objective
4 mi.@731-821

achieved
4.17 mi.@ 8:15

6:09 AM 31° 43% 0 mph
nike cap, nordictrack long-sleeve tech, saucony base layer, wind jacket, nike gloves, new balance tights & new balance wind pants

overdressed again ... except for hands

Legs felt a bit tired this morning. ... not used to regular running or ... yesterday's mild hill repeats ... I don't know ....

pre run
weight=163
O2=97%
resting pulse=57 bpm
nothing

post run
chocolate almond milk, multivitamin, 2 eggs & 4 strips bacon

objective
2 mi. warmup @ recovery pace 821-931
2x30 sec. hill repeats @ relaxed sprint speed w/2 min. active recoveries
2 mi. warmup @ recovery pace 821-931

achieved
2.29 mi. WU @ 830
3x20 sec. hill repeats w/2 min. active recoveries
1.91 mi. CD @ 817

5:44 AM 36° ??% 3 mph
New Balance tights, Mizuno tech short sleeve, Nike ; Mizuno wind jacket, C9 gloves, Nike beanie

I was too hot. For the past couple weeks this is how it usually goes. I walk out and feel the temperature and wind then turn around and go back inside for more clothes. While putting me shoes on outside, I'm thinking how cold it is. Then, wouldn't you know it, about a half mile in to my run - I'm too hot. I just need to get a better handle on the correct gear for the temperature. I'm thinking I'll always wear the wind jacket and dress one layer lighter than I think is the right clothing combination!

Ran down to Wilson Road and used the onramp to Lake Shore Drive northbound as my hill for the morning. It wasn't long enough for the 30 second sprints I was supposed to be doing. I need to scout out better hills and perhaps try to locate a parking garage to run in on the wintry mornings ahead.

pre run
nothing

post run
chocolate almond milk, multivitamin, ham steak, strawberry, blackberry & coconut milk smoothie

Lake Shore Drive, Chicago Winter 2011

This is Lake Shore Drive earlier this year. I run along the Lakefront Trail which is adjacent to this road. Strap on the snow shoes!

OBJECTIVE
4 mi.@ 7:30-8:20
running no arms 20 sec.
one-leg hop 20 sec.

ACHIEVED
4.18 mi.@ 8:15
running no arms 120 strides
one-leg hop 60x per leg

5:12 AM 38° 52% 0 mph
Nike cap, C9 gloves, Saucony long-sleeve over tech short-sleeve, New Balance wind jacket & tights. Probably only very slightly overdressed.

Kicked off Day 1 of training for the Ogden marathon. Feels good to be gunning for something. Tried to scout the Lakefront Trail for something resembling hills for tomorrow's repeats. Saw only 3 runners, 3 bikers and 1 raccoon this morning.

PRE RUN
nothing

POST RUN
8 fl. oz. chocolate almond milk, 4 oz. ham steak & 2 extra large eggs

objective
3 mi. easy

achieved
4.40 mi.@ 8:06

6:26 AM 44° 98% 0 mph

Yesterday's run was rained out. Added a little extra this morning to make up. First run in my new Saucony Drylete Sporttop. I foresee it getting heavy rotation during the coming months.

I signed up for the Ogden Marathon yesterday. So on May 19 I will have a chance to avenge my frustrating day on that course in 2008.

I'm roughing out my running schedule and, although it's nowhere near finalized, here's what I'm currently thinking:

02/xx/12 5k (TBD)
03/xx/12 10k (TBD)
04/xx/12 half marathon (SLC ?)
05/19/12 Ogden Marathon
10/06/12 St. George Marathon
04/15/13 Boston Marathon

We'll have to see how this all comes together. Stay tuned ....

objective
3 mi. easy

achieved
3.39 mi.@ 7:42

5:21 AM 51° 87% 3 mph

I bit earlier this morning. Wind was blowing and chopping up Lake Michigan pretty good. I was surprised to be passed by a runner going quite fast on a dark stretch of the trail. He disappeared into the darkness but got me again on the return trip. I need to watch for this guy. Maybe someone to go long with in the future ...?

objective
3 mi. easy

achieved
3.29 mi.@ 8:07

6:23 AM 55° 34% 4 mph

Felt pretty good this morning. Calves were a bit tight but that was from yesterday's calf raises so it was a "good tightness" rather than an injury precursor.

Forgot to mention that temporary fencing has gone up along the Lakefront Trail. I suppose this is a sign of things to come as I only recognize these as snow fences.

objective
3 mi. easy

achieved
3.30 mi.@ 8:17

6:12 AM 49° 98%

It rained overnight. It's been a while since I've smelled that decomposing-leaves-in-the-cool-autumn-air smell.

Left ankle felt a bit tweaked after yesterday's run. Was a little stiff at the beginning today but seemed to loosen up about a mile into the run.

objective
3 mi. easy

achieved
3.17 mi.@ 8:21

Started my birthday off with an easy out-and-back along the Lakefront Trail.

I approached marathon recovery differently this time. In the past, I've jumped back into it with renewed dedication either because I'm trying to make up for a bad marathon or am still riding the euphoria of a good one. Looking back at my history, the few weeks after a marathon as usually when I've developed a physical problem - either an injury or something that has led to an injury. So this time, I just didn't run for three weeks. Hopefully, I'm closer to fully recovered and have eliminated the possibility of an injury going forward. I'm going to take it easy as I work to very slowly rebuild a good base. I figure that process will take me to the new year then I'll have a good foundation for another training cycle. It should be interesting doing this in the elements that will be coming at me over the next several months.

2011 St. George Marathon Photos

Here is a link to pictures taken by professional photographers on the course (Courtesy of Marathonfoto.com)
Pictures from 2011 St. George marathon


The following five pictures were taken by my support team at the finish line:

2011 St. George Marathon

Official time = 3:23:26

A 2013 Boston qualifier as a 45-year old. Not my best time. But given my inconsistent training which included no hills and no long run over 17 miles, I'm happy. I dealt with adversity during this one better than I ever have.

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NEW THIS YEAR: The St. George Marathon will be streaming LIVE! Spread the word to friends and family that they will be able to watch you cross the finish line. Go directly there following this link, http://www.voddov.com/marathon/

There's also a link to the live stream on at www.stgeorgemarathon.com

Well, tomorrow is the St. George marathon - my fifth time on the course. As with the six marathons I've run before, each is different and I've arrived at this point under unique circumstances. And like the past, I'm not sure what to expect. I tried to follow Hansons Brooks' training plan. It is a different approach. The summer has been challenging as I've been commuting back and forth between Chicago and Houston. The training has been choppy but I've had several good runs along the way. I haven't raced for a year. That's the longest stretch in my five years running.

I'm eager to get back on the St. George course. It's been good to me in the past. And I have unfinished business from last year. My level of fitness isn't such that I can expect a PR. In fact, it's unclear to me where my fitness is. That's the biggest uncertainty going into this one. Of course that makes the calculus of goal setting and pacing plans impossible. That's why this one will be different. There won't be any secret goals or backup plans. I've decided a perfect day will simply be 3:20. I can't realistically expect more than that. And there's always the prospect that the day isn't a perfect one. If that situation materializes, my objective becomes to keep pushing and see what happens. The last +5 miles of the course can be fast, if I'm up to the task. I just want to get to that point and have a chance.

I'm not going to try to "bank" time early. I'm not going to storm up Veyo Hill. I plan to be patient; let things unfold. I expect the crossroads challenge to be issued by the course somewhere between 13 and 20. It will be interesting to see how I respond.

The fueling plan is for CarbBoom (which I will carry) at Miles 5, 11, 17 and 23. Go easy on the water during the bus ride and pre-event waiting around the fires. The forecast temperatures are for unseasonably warm temperatures - 51F at the start and 75F at the finish. Unlike my normal tendency, I'm not really paying that much attention to the weather.

I plan to wear a GPS device. I haven't worn it before (bad idea, I know). It's supposed to be waiting at my hotel for me. As long as there is cell phone coverage along the course, it will transmit my location real-time. The website to see this is:

http://track.myathletelive.com/VEmap.aspx?name=259650

It will probably be slightly less exciting than watching paint dry but if you're inclined, you can check on me tomorrow morning between 6:45 and 10:15 Mountain Daylight Time tomorrow morning.

I'm happy to have my wife, son, and parents in St. George as my support team.

Chicago-20110929-00050.jpg

5 miles this morning. Threw in 2 fast miles in the middle. Wanted to hit 7:15 but each was dead on 7:00. Felt okay. Mental tricks still causing me troubles .... Questoions about overall fitness and what my capacity is on Saturday.
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Rainy run along the Lakefront.

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Must be race time. I'm having all my classic pre-race doubts.

Wow! This pace is really fast and I'm only running 5 miles. How can I run 30 seconds per mile faster over 26.2?

What is that tighness in my knee? I've never felt that before. Why are calves so tight? There's no reason they should be.

It goes on from there ....
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Could feel yesterday's hard tempo and/or massage. Felt tired even though I have been managing consecutive nights of good sleep here in Houston.
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Ran 9.79 miles @ 7:18 this morning. Probably a little too fast. Olya is fast though and pulled me.

Got a massage at Kinetic Body from Adrian Chavez. It feels like he went too light.

Attempted to start carb depletion today. It's going to be a challenge with travel, business meetings and meals.

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IMG-20110924-00045.jpg

10 pair of running shoes. Basically represents 5 years of running. I've got 3 other pairs of Mizuno Wave Riders and 3 flats. Most of these are worn out and going to charity. A couple pair have 500 miles on them. Seems they generally last about 360 miles before becoming an injury risk.
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Northwest Harris-20110923-00043.jpg

Easy six-miler on Wimbledon Forest Loop. Nice morning 70F.

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Northwest Harris-20110922-00042.jpg

Is there such a thing as a progressive recovery run? First couple miles in the 9's; last couple in the 7's.

Good to be back home in Houston.

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Chicago-20110920-00040.jpg

After last night's repeats, simply looking for an hour on my feet this morning. Mission accomplished.

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Run 6x1 mile intervals on Lakefront Trail from the new place tonight. All faster than 7:17 target. Felt okay.
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Chicago-20110916-00039.jpg

Felt REALLY tired right from the start this morning.

Overdressed as the black ninja too. It was supposed to be 44F overnight.

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Chicago-20110915-00038.jpg

First run from our place. The weather was surprisingly cool this morning. I felt a little under-dressed.

I added an extra mile on this scheduled 5-mile recovery run.

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objective
warm up
10 mi. tempo @ 7:27
cool down

achieved
WU 1.03 mi.
dynamic stretch
10.06 mi.@ 7:22
726 725 725 722 725 719 717 724 726 717
CD .83 mi

Optimal running conditions this morning ~60F. Yes, I realize that is worth a reduction of about 20 seconds per mile over the weather conditions I usually train under in Houston.

objective
warm up
6x1 mi.@ 7:17 w/.5 mi. active recoveries
cool down

achieved
WU
dynamic stretch
717 717 714 710 713 714
CD

total time = 1:26:54
total distance = 10.66

Good run this morning. Temperature was in the mid-70's with some humidity along the Lakefront. Tried to focus on keeping the target pace with the smallest deviation possible. Felt strong over the first 3 reps. Working harder coming back. This one was something of a confidence booster.

I took yesterday off from running and skipped the scheduled 5-mile recovery run. My current plan is to get the mileage tomorrow on my scheduled off day.

Chicago-20110910-00037.jpg

This is pretty much right where I wanted it to be. Felt good on the cardio side. Muscles were a little fatigued but not a problem. Took the Lakefront Trail further north than ever; clear to the northern end. From there went over a couple blocks to our new place. Can envision a "running commute" home from work once we're settled in. Which should I choose - 35 minute door-to-door commute by train or bus and accomplish ... nothing OR 75 minute running commute and get my workout in while turning myself into a running machine? It's good to have goals, right?

Had a headache pretty much the whole run back today. My sinus cold is still lingering so I think it was that and/or dehydration as yesterday wasn't a good day with food and drink intake and timing.

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Chicago-20110909-00036.jpg

Can a seagull carry a frisbee? If so, why would it?

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Chicago-20110908-00035.jpg

Flags were straight out this morning. Late night at work leads to late start. Slow go. Right calf hinted of repetitive muscle strain with a quarter of a mile to go. Will need to keep close tabs. Probably need ice.

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Chicago-20110907-00034.jpg

This was one of those runs I never really think much about in the context of an entire marathon training cycle. "The run you just don't feel like doing." Yet you go out and get it done. I think it probably strengthens one's mental toughness. It's easy to focus on the significant runs that make up a cycle: long runs, hill workouts, intervals, and tempos. But the cycle is made up of at least as many nondescript runs. The runs where you aren't building speed or stretching endurance. They're the runs where you get time on your feet.

I've been under the weather for the past ~60 hours. It started in Houston and I figured it my be fall allergies. But it has persisted since I've been in Chicago. Maybe it was allergies which turned into a sinus infection. I don't know but I feel pretty lousy. I suppose the latest stretch at work may be catching up to me. I've been in the office every day for the past 5 1/2 weeks except one. That's a pretty good feat considering me office is in Houston and Chicago and the time has been tilted about 40:60. The moving truck just unloaded into our new Chicago place yesterday. Fortunately Paige has handled most of the move out/move in details.

Anyway, 10-miler in the books. Oh and for anyone wondering, wasn't today supposed to be a tempo run? Yes, but last Saturday wasn't but turned into one. So I just swapped the workouts. I made that decision somewhere over the last two miles on Saturday.

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