OBJECTIVE
long run & test left hamstring
ACHIEVED
9.90 mi.@ 8:41
7:09 AM 51° 83% 1 mph
This was my first run with the crew since before the marathon. It was good to get back. It gave me a chance to tell stories about St. George and hear others' stories about their marathon in Chicago.
I didn't run yesterday because my left hamstring still isn't right and I planned to stretch out with a little distance today. I figured the group wouldn't be doing anything too aggressive since Augie is tapering for IronMan Florida next Saturday. I was right - the pace and distance were comfortable but it was obvious my fitness has diminished since St. George. (Not surprising how sitting around and gorging yourself will do that!) During today's run, it's clear the hamstring still isn't full strength. My calves were also very tight throughout the run. Other than that it was a good run. The temperature was cool and I had good company.
Today's participants: Augie, Jill, Michelle, Laurie, Josh, Randy and me.
... anticipating how my hamstring feels tomorrow .... Watch my blog for my report from New York City. I'm leaving Houston tonight to catch the marathon tomorrow. I plan to be positioned at Mile 23 near Central Park passing out water and Gatorade at Continental Airlines' aid station.
PRE RUN
oatmeal w/almonds, brown sugar & 1% milk
POST RUN
SlimFast
Later, hot chocolate milk & Kashi GoLean cereal w/1% milk
Saturday, October 31, 2009
Thursday, October 29, 2009
Sluggish
OBJECTIVE
run
ACHIEVED
3.21 mi.@ 8:44/
5:23 AM 78° 90% 3 mph intermittent light rain
My hamstring didn't respond well to yesterday's run. Today it was sore and tight. I suspect it's just the weakness of the scar tissue tearing, breaking up and hopefully clearing out. I'll take it slow and easy until it's pain-free.
Eating a huge, late dinner last night didn't help. I've had business dinners each of the last two nights and I can say that I'm not a big fan. They certainly don't promote good nutrition or good rest and the result is usually a less-than-stellar run the following morning.
It was warm, humid, windy and a bit rainy this morning. So almost all of the elements were in play. I was expecting much cooler temperatures and steady rain. I think that's what the forecast called for.
PRE RUN
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
run
ACHIEVED
3.21 mi.@ 8:44/
5:23 AM 78° 90% 3 mph intermittent light rain
My hamstring didn't respond well to yesterday's run. Today it was sore and tight. I suspect it's just the weakness of the scar tissue tearing, breaking up and hopefully clearing out. I'll take it slow and easy until it's pain-free.
Eating a huge, late dinner last night didn't help. I've had business dinners each of the last two nights and I can say that I'm not a big fan. They certainly don't promote good nutrition or good rest and the result is usually a less-than-stellar run the following morning.
It was warm, humid, windy and a bit rainy this morning. So almost all of the elements were in play. I was expecting much cooler temperatures and steady rain. I think that's what the forecast called for.
PRE RUN
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
Wednesday, October 28, 2009
Sabbatical Completed!
OBJECTIVE
run
ACHIEVED
3.22 mi.@ 8:56/
5:10 AM 51° 96% 0 mph
I've heard it takes 21 days to form a habit - bad or good. Well, that's the number of days I hadn't run! (Bad runner!)
First, it was my right foot injured during the marathon then I just decided I needed a physical and mental break then I experienced a grade 2 left hamstring pull (self-diagnosed with help from webMD.com and mayo.com) while playing softball. The hamstring still isn't fully healed.
Anyway, I'm back in the saddle and working on new goals and a training program for the upcoming cycle.
PRE RUN
water
POST RUN
water, multivitamin & GrapeNuts w/1% milk
run
ACHIEVED
3.22 mi.@ 8:56/
5:10 AM 51° 96% 0 mph
I've heard it takes 21 days to form a habit - bad or good. Well, that's the number of days I hadn't run! (Bad runner!)
First, it was my right foot injured during the marathon then I just decided I needed a physical and mental break then I experienced a grade 2 left hamstring pull (self-diagnosed with help from webMD.com and mayo.com) while playing softball. The hamstring still isn't fully healed.
Anyway, I'm back in the saddle and working on new goals and a training program for the upcoming cycle.
PRE RUN
water
POST RUN
water, multivitamin & GrapeNuts w/1% milk
Sunday, October 11, 2009
St. George Marathon Race Report
Link to 2009 St. George Marathon pictures by MarathonFoto.com.
I've evolved to where I'm not much for race reports on my major "A" races especially marathons. It's too hard for me to capture everything. But several have asked so here's a few of my thoughts mile by mile:
I met a 51-year old guy at the hotel from Alabama. He missed his Boston qualifying time at his last marathon by 27 seconds. We rode the shuttle from the hotel to the buses together along with a couple women from Salt Lake City. Sometimes I get claustrophobic when I'm packed onto a bus made for kids. I knew they'd fill every seat. For some reason, Alabama guy didn't sit with me. That was fine. I didn't want to talk. I women from Morgan ended up sitting by me. I tried to "sleep" (also known as sending the signal that I don't want to talk). I didn't drive the course yesterday; didn't want to. I closed my eyes on the bus ride in the dark. Although I did see the fantastic full moon. The drive was long but still seemed shorter than usual. When the bus slowed at the top, Morgan lady started talking ... too much. She was polite and everything but I wasn't interested in small talk.
Off the bus it was cool and the wind was blowing a bit. I ducked in behind the one of the huge trucks and waited. I packed my pocket (2 vanilla CarbBoom's, Advil Liquid gel caps, and salt) and pinned two more CarbBoom's on my shorts. My plan was to use 3 gels one at Mile 7, 14 and 21. The fourth was a backup. I left the wind break offered by the eighteen-wheeler and headed for the trees to clear my bladder. I had slowly drunk an orange Gatorade on the bus ride and had eaten oatmeal at the hotel. Waiting for the line at the port-a-potties was not an option.
I walked over to the start area to see if I could see any of the elite runners. There wasn't much going on there so I returned to my position behind the truck. I talked briefly with a guy who had a foreign accent and a huge thermometer. He said it was 40° and dropping. It was cool but I like it that way. The whole feeling was surreal. At one point, I thought "I'm actually going to be running 26.2 miles in a few minutes." I started stretching - an abbreviated version of my dynamic stretching routine. They played the national anthem. I took off my sweats, slathered on more Aquaphor than I ever have, debated briefly about hat and gloves before deciding against keeping them, then went to the clothing drop. The line was long and chaotic. I tied off my bag and just threw it about 15 yards toward the back of the truck. I thought, "Hopefully I see that again."
I dumped my salt under my tongue and walked to the starting area. The pace groups had balloons. I wanted to be with the 3:20 group to start since my goal was 3:15 but my starting pace would be slower. I had talked with the pace leaders at the expo the night before and knew that they planned to run even splits. There was no room on the road. Suddenly the call to start then the gun. The mosh pit was moving ... very slowly.
Mile 1 - 7:44 (Goal=7:42) I crossed the starting line and said to myself for no real reason, "Let's get it on." I looked up at the bright spotlight and cameras overhead. Then, it was almost over for me. Fifteen feet after the start while looking up, I stepped on something with my right foot. My ankle rolled over. I let out an expletive. This can't be happening. For the past 2 1/2 weeks I've been freakishly paranoid about every crack in the road, sidewalks, any place I stepped. Now, while looking up, I had stepped on something that had screwed up my ankle. I limped along thinking to myself that it may improve once I warm up and get some adrenaline flowing. The running crowd was still very heavy. My ankle was throbbing. How long could I last?
Mile 2 - 7:35 (7:33) I stayed with the 3:20 pace group. It was a large group and a bit annoying traffic-wise. My ankle was still questionable but I had decided to ignore it.
Mile 3 - 7:07 (7:15) I got away from the pace group here. Something that I learned from last year has that it would be dark. I wouldn't be able to see my watch or my pace band. Therefore, I turned my Garmin light on permanently before the start and memorized my goal splits for each of the first eight miles.
Mile 4 - 7:00 (7:06) I was feeling better than okay. This day held promise if I could keep it together. The ankle was now only bothersome on the steeper downhill sections. I was wondering how it would hold up over the last part of the course when the muscles would be fatigued and the steepest downhill of the course would be encountered.
Mile 5 7:20 (7:24) I'm controlling the pace well. I think I grabbed my first Gatorade here.
Mile 6 7:15 (7:24) Reminding myself not to go too fast. "No one around me cares if I run 3:15 today. I'm the only who cares and I'm the only one who can do anything about it. Stick to the plan. Stay with the pace."
Mile 7 7:01(7:24) Veyo Hill looms in the distance. I take advantage of the downhill in this mile and a good crowd in Veyo gives me a charge. I grab another drink (water or Gatorade ???)
Mile 8 7:43 (8:18) I charge up Veyo Hill. I'm passing people left and right.
Mile 9 7:52 (7:55) Wondering if I used up too much going up the hill.
Mile 10 7:39 (7:42) Realize that I'm going to have to stop to evacuate bladder. Decide to hold out as long as I can.
Mile 11 7:52 (8:00)
Mile 12 7:33 (7:38) It hits me that I've really got something going here. Up ahead I see a woman wearing the light blue colors of Fast Running Blog.com. I set her as my mark and slowly reel her in.
Mile 13 7:08 (7:24) Run side by side with Josse Tobias of fastrunningblog.com. We only talked a little bit. I may have surprised her that I knew who she was. The wind had kicked up and was in our faces. I estimated 5-7 mph. As I see that I'm running too fast compared to my scheduled pace, Tobias leaves me before this mile finished.
Mile 14 7:48 (7:15) I stopped at the half way point. I knew I was slightly ahead of schedule but still tried to hurry. No port-a-potty so I used the side of the road. Felt like my right sock was bunching under my foot or that I had something in my shoe over the last several miles. Tried to remedy that problem. Whatever I did helped but didn't completely clear the problem.
Mile 15 6:52 (7:02) Got a little carried away trying to take advantage of the downhill and make up for time I lost by stopping.
Mile 16 7:05 (7:15)
Mile 17 7:07 (7:15)
Mile 18 7:07 (7:15)
Mile 19 7:26 (7:38) It's getting tough but I know I just have to stick with it. "Stay within the mile," I keep telling myself.
Mile 20 7:13 (7:15) I talk to a guy from Orange County, California targeting 3:15. He's running with a woman doing her first marathon. She's an ultra trail runner and looked like this was a walk in the park for her. Shortly thereafter she left us in her dust.
Mile 21 6:54 (6:58) This mile is always a question when creating the pace band. It's the steepest downhill on the course. Can I really go this fast after already running 20 miles? The answer this year is "Yes!"
Mile 22 7:13 (7:15) Somewhere in here I make mental note to self, "Be sure to do ankle strengthening exercises next year."
Mile 23 7:18 (7:20)
Mile 24 6:54 (7:20) This has been my favorite mile the past two years. It's coming into town and there is a big energetic crowd. There isn't a question about finishing; it's just a matter of getting there. Passed several runners in this mile.
Mile 25 7:13 (7:24) Tough mile that seemed to go forever. Knew I was ahead of schedule just focused on keeping the pace and finishing.
Mile 26 6:59 (7:24)
Mile .2 1:29 (1:37) Didn't have the kick that I've had before but still finished strong.
I crossed the line with an overwhelming euphoria. I had 3:11:42 on my Garmin. My absolute best case scenario was 3:15. I grabbed a drink then went to get my official time. It was 3:11:38. I accomplished my goal of qualifying for the Boston marathon.
Thank you everyone who supported me along the way: my Saturday training partners: Stephanie, Laurie, Stacey, Augie, Randy, Josh, William, Jonathan, Aaron, and others; my massage therapists: Molly and Angie; my co-workers for excusing my late arrivals from getting a few extra morning miles; my wife and son for letting me go AWOL to chase the dream; my parents for caring and coming to St. George to see a few seconds of my marathon; my blog readers and online running friends for your questions and support.
Oh, a couple footnotes ... the Alabama guy at my hotel missed his qualifying time by 14 seconds. Although Josse Tobias left me shortly before the halfway mark. In a huge surprise to me, I passed her in the last mile and finished a minute ahead of her.
I've evolved to where I'm not much for race reports on my major "A" races especially marathons. It's too hard for me to capture everything. But several have asked so here's a few of my thoughts mile by mile:
I met a 51-year old guy at the hotel from Alabama. He missed his Boston qualifying time at his last marathon by 27 seconds. We rode the shuttle from the hotel to the buses together along with a couple women from Salt Lake City. Sometimes I get claustrophobic when I'm packed onto a bus made for kids. I knew they'd fill every seat. For some reason, Alabama guy didn't sit with me. That was fine. I didn't want to talk. I women from Morgan ended up sitting by me. I tried to "sleep" (also known as sending the signal that I don't want to talk). I didn't drive the course yesterday; didn't want to. I closed my eyes on the bus ride in the dark. Although I did see the fantastic full moon. The drive was long but still seemed shorter than usual. When the bus slowed at the top, Morgan lady started talking ... too much. She was polite and everything but I wasn't interested in small talk.
Off the bus it was cool and the wind was blowing a bit. I ducked in behind the one of the huge trucks and waited. I packed my pocket (2 vanilla CarbBoom's, Advil Liquid gel caps, and salt) and pinned two more CarbBoom's on my shorts. My plan was to use 3 gels one at Mile 7, 14 and 21. The fourth was a backup. I left the wind break offered by the eighteen-wheeler and headed for the trees to clear my bladder. I had slowly drunk an orange Gatorade on the bus ride and had eaten oatmeal at the hotel. Waiting for the line at the port-a-potties was not an option.
I walked over to the start area to see if I could see any of the elite runners. There wasn't much going on there so I returned to my position behind the truck. I talked briefly with a guy who had a foreign accent and a huge thermometer. He said it was 40° and dropping. It was cool but I like it that way. The whole feeling was surreal. At one point, I thought "I'm actually going to be running 26.2 miles in a few minutes." I started stretching - an abbreviated version of my dynamic stretching routine. They played the national anthem. I took off my sweats, slathered on more Aquaphor than I ever have, debated briefly about hat and gloves before deciding against keeping them, then went to the clothing drop. The line was long and chaotic. I tied off my bag and just threw it about 15 yards toward the back of the truck. I thought, "Hopefully I see that again."
I dumped my salt under my tongue and walked to the starting area. The pace groups had balloons. I wanted to be with the 3:20 group to start since my goal was 3:15 but my starting pace would be slower. I had talked with the pace leaders at the expo the night before and knew that they planned to run even splits. There was no room on the road. Suddenly the call to start then the gun. The mosh pit was moving ... very slowly.
Mile 1 - 7:44 (Goal=7:42) I crossed the starting line and said to myself for no real reason, "Let's get it on." I looked up at the bright spotlight and cameras overhead. Then, it was almost over for me. Fifteen feet after the start while looking up, I stepped on something with my right foot. My ankle rolled over. I let out an expletive. This can't be happening. For the past 2 1/2 weeks I've been freakishly paranoid about every crack in the road, sidewalks, any place I stepped. Now, while looking up, I had stepped on something that had screwed up my ankle. I limped along thinking to myself that it may improve once I warm up and get some adrenaline flowing. The running crowd was still very heavy. My ankle was throbbing. How long could I last?
Mile 2 - 7:35 (7:33) I stayed with the 3:20 pace group. It was a large group and a bit annoying traffic-wise. My ankle was still questionable but I had decided to ignore it.
Mile 3 - 7:07 (7:15) I got away from the pace group here. Something that I learned from last year has that it would be dark. I wouldn't be able to see my watch or my pace band. Therefore, I turned my Garmin light on permanently before the start and memorized my goal splits for each of the first eight miles.
Mile 4 - 7:00 (7:06) I was feeling better than okay. This day held promise if I could keep it together. The ankle was now only bothersome on the steeper downhill sections. I was wondering how it would hold up over the last part of the course when the muscles would be fatigued and the steepest downhill of the course would be encountered.
Mile 5 7:20 (7:24) I'm controlling the pace well. I think I grabbed my first Gatorade here.
Mile 6 7:15 (7:24) Reminding myself not to go too fast. "No one around me cares if I run 3:15 today. I'm the only who cares and I'm the only one who can do anything about it. Stick to the plan. Stay with the pace."
Mile 7 7:01(7:24) Veyo Hill looms in the distance. I take advantage of the downhill in this mile and a good crowd in Veyo gives me a charge. I grab another drink (water or Gatorade ???)
Mile 8 7:43 (8:18) I charge up Veyo Hill. I'm passing people left and right.
Mile 9 7:52 (7:55) Wondering if I used up too much going up the hill.
Mile 10 7:39 (7:42) Realize that I'm going to have to stop to evacuate bladder. Decide to hold out as long as I can.
Mile 11 7:52 (8:00)
Mile 12 7:33 (7:38) It hits me that I've really got something going here. Up ahead I see a woman wearing the light blue colors of Fast Running Blog.com. I set her as my mark and slowly reel her in.
Mile 13 7:08 (7:24) Run side by side with Josse Tobias of fastrunningblog.com. We only talked a little bit. I may have surprised her that I knew who she was. The wind had kicked up and was in our faces. I estimated 5-7 mph. As I see that I'm running too fast compared to my scheduled pace, Tobias leaves me before this mile finished.
Mile 14 7:48 (7:15) I stopped at the half way point. I knew I was slightly ahead of schedule but still tried to hurry. No port-a-potty so I used the side of the road. Felt like my right sock was bunching under my foot or that I had something in my shoe over the last several miles. Tried to remedy that problem. Whatever I did helped but didn't completely clear the problem.
Mile 15 6:52 (7:02) Got a little carried away trying to take advantage of the downhill and make up for time I lost by stopping.
Mile 16 7:05 (7:15)
Mile 17 7:07 (7:15)
Mile 18 7:07 (7:15)
Mile 19 7:26 (7:38) It's getting tough but I know I just have to stick with it. "Stay within the mile," I keep telling myself.
Mile 20 7:13 (7:15) I talk to a guy from Orange County, California targeting 3:15. He's running with a woman doing her first marathon. She's an ultra trail runner and looked like this was a walk in the park for her. Shortly thereafter she left us in her dust.
Mile 21 6:54 (6:58) This mile is always a question when creating the pace band. It's the steepest downhill on the course. Can I really go this fast after already running 20 miles? The answer this year is "Yes!"
Mile 22 7:13 (7:15) Somewhere in here I make mental note to self, "Be sure to do ankle strengthening exercises next year."
Mile 23 7:18 (7:20)
Mile 24 6:54 (7:20) This has been my favorite mile the past two years. It's coming into town and there is a big energetic crowd. There isn't a question about finishing; it's just a matter of getting there. Passed several runners in this mile.
Mile 25 7:13 (7:24) Tough mile that seemed to go forever. Knew I was ahead of schedule just focused on keeping the pace and finishing.
Mile 26 6:59 (7:24)
Mile .2 1:29 (1:37) Didn't have the kick that I've had before but still finished strong.
I crossed the line with an overwhelming euphoria. I had 3:11:42 on my Garmin. My absolute best case scenario was 3:15. I grabbed a drink then went to get my official time. It was 3:11:38. I accomplished my goal of qualifying for the Boston marathon.
Thank you everyone who supported me along the way: my Saturday training partners: Stephanie, Laurie, Stacey, Augie, Randy, Josh, William, Jonathan, Aaron, and others; my massage therapists: Molly and Angie; my co-workers for excusing my late arrivals from getting a few extra morning miles; my wife and son for letting me go AWOL to chase the dream; my parents for caring and coming to St. George to see a few seconds of my marathon; my blog readers and online running friends for your questions and support.
Oh, a couple footnotes ... the Alabama guy at my hotel missed his qualifying time by 14 seconds. Although Josse Tobias left me shortly before the halfway mark. In a huge surprise to me, I passed her in the last mile and finished a minute ahead of her.
Thursday, October 8, 2009
National Mall Loop
OBJECTIVE
run
ACHIEVED
5.56 mi.@ 9:20/
5:46 PM 65° 52% 3 mph
Finished meetings at the Ritz Carlton. On my way in this morning, I noticed a very small sign that said "Welcome Runners". Wasn't sure if there was a marathon in town; didn't think so and further didn't think runners would be staying at the Ritz. On further investigation, the hotel had small runners' maps with 4 routes from the hotel ranging from 2 - 8 miles. I eagerly grabbed one looking forward to blowing off a happy hour reception this evening for a run. My ankle and legs weren't feeling all that great but I wasn't going to let the opportunity pass.
My run took me through the campus of George Washington University. Urban running is much different than I'm used to due to the stop-and-go dodging of traffic, lights, construction, etc. By the time I got down by the White House it was getting dark. The Washington Monument was lit up. Then I circled around the Jefferson Memorial and along the Potomac River to the Lincoln Memorial. I stopped there and climbed the stairs, read the Gettysburg Address and Lincoln's second inaugural speech. Then I slowly worked my way back to the hotel. It was an inspiring run even though my legs and ankle weren't quite right to fully enjoy it physically.
run
ACHIEVED
5.56 mi.@ 9:20/
5:46 PM 65° 52% 3 mph
Finished meetings at the Ritz Carlton. On my way in this morning, I noticed a very small sign that said "Welcome Runners". Wasn't sure if there was a marathon in town; didn't think so and further didn't think runners would be staying at the Ritz. On further investigation, the hotel had small runners' maps with 4 routes from the hotel ranging from 2 - 8 miles. I eagerly grabbed one looking forward to blowing off a happy hour reception this evening for a run. My ankle and legs weren't feeling all that great but I wasn't going to let the opportunity pass.
My run took me through the campus of George Washington University. Urban running is much different than I'm used to due to the stop-and-go dodging of traffic, lights, construction, etc. By the time I got down by the White House it was getting dark. The Washington Monument was lit up. Then I circled around the Jefferson Memorial and along the Potomac River to the Lincoln Memorial. I stopped there and climbed the stairs, read the Gettysburg Address and Lincoln's second inaugural speech. Then I slowly worked my way back to the hotel. It was an inspiring run even though my legs and ankle weren't quite right to fully enjoy it physically.
Embassy Row Run
OBJECTIVE
run
ACHIEVED
2.26 mi.@ 8:59/
6:33 AM 52° 71% 2 mph
Woke up in Washington DC this morning. I'll be here for work for a couple days. Got in late last night so I didn't have much time. Took off from the hotel for a short run. After a bit of meandering, took off northwest on Massachusetts Avenue. Passed several foreign embassies along the way. No wonder this is called Embassy Row. My legs are still feeling the marathon and my right ankle is pretty tweaked right now.
run
ACHIEVED
2.26 mi.@ 8:59/
6:33 AM 52° 71% 2 mph
Woke up in Washington DC this morning. I'll be here for work for a couple days. Got in late last night so I didn't have much time. Took off from the hotel for a short run. After a bit of meandering, took off northwest on Massachusetts Avenue. Passed several foreign embassies along the way. No wonder this is called Embassy Row. My legs are still feeling the marathon and my right ankle is pretty tweaked right now.
Saturday, October 3, 2009
Friday, October 2, 2009
This is it!
Made it to St. George. The flight was fine - first-class on a 757 -
isn't a bad way to fly. Found the hotel. Went to eat. Went to the
expo. Picked up my packet. Oddly my bib number is 1000. I'm not in to
numerology but that doesn't seem like a good number to me.
isn't a bad way to fly. Found the hotel. Went to eat. Went to the
expo. Picked up my packet. Oddly my bib number is 1000. I'm not in to
numerology but that doesn't seem like a good number to me.
I am extremely tired and feel "dried out". The tiredness comes from the
storm that kept me awake from about 2:30 on last night. The dryness
comes from the low humidity.
I'll be going to bed soon.
I need 3:20 to qualify for Boston. For 5 months I've trained to run
3:10. I'm stepping to the starting line to run 3:15. Here's who I'm
going to do it by the mile:
742
733
715
706
724
724
724
818
755
742
800
738
724
715
702
715
715
715
738
715
658
715
720
720
724
724
137
Hold on tight and keep your hands inside at all times. Enjoy the ride!
Day -1 Intake
frosted mini wheats w/skim milk
english muffin w/honey
orange juice
english muffin w/honey
orange juice
PBJ smoothie
low-fat vanilla yogurt
medium banana
skim milk
strawberries
peanut butter
TwinLabs UltaFuel
apple juice
corn flakes w/2% milk & small banana
raspberry yogurt
biscuit w/strawberry preserves
20 oz. orange juice
yoplait vanilla yogurt
fruit punch gatorade
clif bar
chicken noodle soup
spaghetti w/marinara sauce
garlic bread
water
gatorade
Thursday, October 1, 2009
Day -2 Intake
Last night's sleep: to bed 22:00; out of bed 5:00; slept good the first half of the night; second half was very restless
Today's goal is 500 - 870 grams of carbohydrates
~5:15 4 ginger snaps (26g carbs)
6:30 SlimFast (45), Frosted mini wheats (144) w/skim milk (18), orange juice (24)
~9:00 smoothie - 1.5C blueberries (26), 1C cherries (22), 1C cranberry juice (10), 1/2C low-fat vanilla yogurt (17) and 1 scoop TwinLabs UltraFuel (25)
~11:30 16 oz. water
~1330 rigatoni w/marinara sauce (~82), garlic bread (~22), & 16 oz. water
~1600 chocolate brownie Clif bar (44) & 16 oz. fruit punch Gatorade (28)
~1800 English muffin (26) & 16 oz. fruit punch Gatorade (28)
~2000 sliced turkey (1) sandwich on whole wheat bread (36), 1/2C low-fat vanilla yogurt (17) & regular white bagel (57) with honey (17)
RUNNING CARB COUNT - (715)
I think I'm done for the day. Happy that I hit 715 grams of carbohydrates today. Also, happy that I got almost all without supplements. My calorie total for the day was approximately 3,435 so about 83% of my caloric intake was carbs. If I can pull this off again tomorrow while travelling, I should be fueled up and ready to go (or vomiting in my airsickness bag all the way to Vegas!).
Today's goal is 500 - 870 grams of carbohydrates
~5:15 4 ginger snaps (26g carbs)
6:30 SlimFast (45), Frosted mini wheats (144) w/skim milk (18), orange juice (24)
~9:00 smoothie - 1.5C blueberries (26), 1C cherries (22), 1C cranberry juice (10), 1/2C low-fat vanilla yogurt (17) and 1 scoop TwinLabs UltraFuel (25)
~11:30 16 oz. water
~1330 rigatoni w/marinara sauce (~82), garlic bread (~22), & 16 oz. water
~1600 chocolate brownie Clif bar (44) & 16 oz. fruit punch Gatorade (28)
~1800 English muffin (26) & 16 oz. fruit punch Gatorade (28)
~2000 sliced turkey (1) sandwich on whole wheat bread (36), 1/2C low-fat vanilla yogurt (17) & regular white bagel (57) with honey (17)
RUNNING CARB COUNT - (715)
I think I'm done for the day. Happy that I hit 715 grams of carbohydrates today. Also, happy that I got almost all without supplements. My calorie total for the day was approximately 3,435 so about 83% of my caloric intake was carbs. If I can pull this off again tomorrow while travelling, I should be fueled up and ready to go (or vomiting in my airsickness bag all the way to Vegas!).
Thanks Everyone!
"If you’re starting out or trying to get to the next level, surround yourself with people who keep you motivated and energized - people who inspire you to achieve your best every day. When you do this, you can’t lose."
Anthony Famiglietti, two-time Olympian in the steeplechase and two-time national 5-K champion
Anthony Famiglietti, two-time Olympian in the steeplechase and two-time national 5-K champion
Last Run before the Big One
OBJECTIVE
1 mi.@ warm-up @ recovery pace
2 mi.@ half marathon pace
1 mi.@ cool-down @ recovery pace
ACHIEVED
1 mi. WU
2 mi.@ 6:56/
1 mi. CD
5:17 AM 71° 95% 0 mph
My legs felt pretty good today. My energy level was low. I'm sure that's from the carbohydrate depletion over the last 3 days. The good news is that carb loading begins today. In fact, I indulged in 4 ginger snaps before today's run. The down side of loading is the accompanying bloating but it is the price to be paid to step to the starting line with more fuel and liquid "on board" than I would otherwise have.
Overall I'm feeling pretty apprehensive about the marathon. For five months I've focused on my goals every single day. I believe I've done everything necessary to accomplish the objective. However in the end there's uncertainty. It's difficult to know how things are going to line up until you're actually in the moment. I've tried to eliminate all of the variables but realize at the eleventh hour that is impossible.
Perusing the weather forecasts yesterday I found some disturbing predictions. First it's supposedly going to be warmer than I'd prefer. Something anywhere from 33-45° at the start and 72-85° for the high in St. George. For me the closer to 50°; the better. The disturbing part is the forecast for wind is anywhere from 7-15 mph at the start and 18-19 in St. George with gusts up to 54 mph! First of all, I'm telling myself they really can't predict the top speed wind gusts accurately or maybe they're wrong about the direction (from the SSW ... interestingly the course runs due south). Anyway I'm going to look again to see if there have been any favorable revisions now that it's 24 hours closer than when I last checked.
PRE RUN
weight=158
ginger snaps & water
POST RUN
SlimFast, multivitamin, orange juice & frosted mini wheats w/skim milk
1 mi.@ warm-up @ recovery pace
2 mi.@ half marathon pace
1 mi.@ cool-down @ recovery pace
ACHIEVED
1 mi. WU
2 mi.@ 6:56/
1 mi. CD
5:17 AM 71° 95% 0 mph
My legs felt pretty good today. My energy level was low. I'm sure that's from the carbohydrate depletion over the last 3 days. The good news is that carb loading begins today. In fact, I indulged in 4 ginger snaps before today's run. The down side of loading is the accompanying bloating but it is the price to be paid to step to the starting line with more fuel and liquid "on board" than I would otherwise have.
Overall I'm feeling pretty apprehensive about the marathon. For five months I've focused on my goals every single day. I believe I've done everything necessary to accomplish the objective. However in the end there's uncertainty. It's difficult to know how things are going to line up until you're actually in the moment. I've tried to eliminate all of the variables but realize at the eleventh hour that is impossible.
Perusing the weather forecasts yesterday I found some disturbing predictions. First it's supposedly going to be warmer than I'd prefer. Something anywhere from 33-45° at the start and 72-85° for the high in St. George. For me the closer to 50°; the better. The disturbing part is the forecast for wind is anywhere from 7-15 mph at the start and 18-19 in St. George with gusts up to 54 mph! First of all, I'm telling myself they really can't predict the top speed wind gusts accurately or maybe they're wrong about the direction (from the SSW ... interestingly the course runs due south). Anyway I'm going to look again to see if there have been any favorable revisions now that it's 24 hours closer than when I last checked.
PRE RUN
weight=158
ginger snaps & water
POST RUN
SlimFast, multivitamin, orange juice & frosted mini wheats w/skim milk
Wednesday, September 30, 2009
Day -3 Intake
Last night's sleep: to bed 21:30; out of bed 4:30; slept okay while sleeping but was up and down several times
~5:00 water & cheese
~6:00 water & multivitamin
~7:00 cheese
~8:30 2 eggs (over easy) & SportPharma chocolate protein powder w/skim milk
~10:00 16 oz. water
~11:00 16 oz. water
12:30 grilled chicken, broccoli, spinach & 16 oz. water
~14:30 16 oz. water
16:30 2 string cheese
~18:00 salmon, low-fat cottage cheese & water
~20:30 SportPharma chocolate whey protein w/8 oz. skim milk; 2 calcium supplement & Vitamin A&D
~5:00 water & cheese
~6:00 water & multivitamin
~7:00 cheese
~8:30 2 eggs (over easy) & SportPharma chocolate protein powder w/skim milk
~10:00 16 oz. water
~11:00 16 oz. water
12:30 grilled chicken, broccoli, spinach & 16 oz. water
~14:30 16 oz. water
16:30 2 string cheese
~18:00 salmon, low-fat cottage cheese & water
~20:30 SportPharma chocolate whey protein w/8 oz. skim milk; 2 calcium supplement & Vitamin A&D
OBJECTIVE
2x15 straight-leg hip extension w/exercise ball
2x15 squats w/exercise ball
2x15 lumbar bridging w/exercise ball
2x15 lumbar bridging w/alternate leg
2x15 lumbar bridging w/hip abduction using elastic band
2x15 side-lying hip resistance w/elastic band
2x15 sidestep knee resistance w/elastic band
ACHIEVED
2x15 each
straight-leg hip extension w/exercise ball
squats w/exercise ball
lumbar bridging w/exercise ball
lumbar bridging w/alternate leg
lumbar bridging w/hip abduction using elastic band
side-lying hip resistance w/elastic band
sidestep knee resistance w/elastic band
Legs felt pretty good stretching this morning.
2x15 straight-leg hip extension w/exercise ball
2x15 squats w/exercise ball
2x15 lumbar bridging w/exercise ball
2x15 lumbar bridging w/alternate leg
2x15 lumbar bridging w/hip abduction using elastic band
2x15 side-lying hip resistance w/elastic band
2x15 sidestep knee resistance w/elastic band
ACHIEVED
2x15 each
straight-leg hip extension w/exercise ball
squats w/exercise ball
lumbar bridging w/exercise ball
lumbar bridging w/alternate leg
lumbar bridging w/hip abduction using elastic band
side-lying hip resistance w/elastic band
sidestep knee resistance w/elastic band
Legs felt pretty good stretching this morning.
Tuesday, September 29, 2009
Day -4 Intake
Last night's sleep: to bed 22:30; out of bed 5:00; decent sleep with few interruptions
~6:30 water, multivitamin, & 8 oz. skim milk w/1 large scoops ProV protein powder
~8:00 water & 1 Canadian bacon
~9:30 2 poached eggs, 2 Canadian bacon, water, 16 oz. 1% milk w/2 large scoops ProV protein powder
~11:30 16 oz. water
14:00 16 oz. water
~15:00 2 chicken breasts, cheddar cheese, and lettuce w/vinegar; 16 oz. water
~17:00 16 oz. water
~19:00 low-fat cottage cheese & 16 oz. water
~20:30 cheese & water
~6:30 water, multivitamin, & 8 oz. skim milk w/1 large scoops ProV protein powder
~8:00 water & 1 Canadian bacon
~9:30 2 poached eggs, 2 Canadian bacon, water, 16 oz. 1% milk w/2 large scoops ProV protein powder
~11:30 16 oz. water
14:00 16 oz. water
~15:00 2 chicken breasts, cheddar cheese, and lettuce w/vinegar; 16 oz. water
~17:00 16 oz. water
~19:00 low-fat cottage cheese & 16 oz. water
~20:30 cheese & water
Mixed Intervals (Tapering)
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x2K @ 6:59, 90-second active recovery
1x1 mi.@ 6:39, 90-second active recovery
1x1K @ 6:25, 90-second active recovery
1 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
1 mi. WU
2K@6:44/
1mi.@6:30/
1K@6:15/
1 mi. CD
total time = 41:53
total distance = 5.20
5:38 AM 72° 86% 1 mph
Oh the joy of a speed workout during the carbohydrate depletion phase. I hit my times which was good. I didn't feel as "empty" as I thought I would but I was by no means "well fueled". Hopefully this burned out the last stored carbs from my system. My weight has dropped to 158 but that's just a reflection of the water weight lost from the lack of carbs. It will all come back - and then some - as soon as I start carb loading late Wednesday/early Thursday. I got a good night's sleep but probably cheated myself out of an hour by delaying my bed time until 10:30.
Today it's more carb depletion (seems to make me ornerier than usual), a massage, and hopefully an early bed time.
PRE RUN
weight=158
water
POST RUN
water, multivitamin & skim milk w/ProV protein powder
dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x2K @ 6:59, 90-second active recovery
1x1 mi.@ 6:39, 90-second active recovery
1x1K @ 6:25, 90-second active recovery
1 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
1 mi. WU
2K@6:44/
1mi.@6:30/
1K@6:15/
1 mi. CD
total time = 41:53
total distance = 5.20
5:38 AM 72° 86% 1 mph
Oh the joy of a speed workout during the carbohydrate depletion phase. I hit my times which was good. I didn't feel as "empty" as I thought I would but I was by no means "well fueled". Hopefully this burned out the last stored carbs from my system. My weight has dropped to 158 but that's just a reflection of the water weight lost from the lack of carbs. It will all come back - and then some - as soon as I start carb loading late Wednesday/early Thursday. I got a good night's sleep but probably cheated myself out of an hour by delaying my bed time until 10:30.
Today it's more carb depletion (seems to make me ornerier than usual), a massage, and hopefully an early bed time.
PRE RUN
weight=158
water
POST RUN
water, multivitamin & skim milk w/ProV protein powder
Monday, September 28, 2009
Day -5 Intake
Last night's sleep: to bed 22:30; out of bed 4:55; restless, up multiple times
~6:30 water, multivitamin, & 16 oz. skim milk w/2 large scoops ProV protein powder
~9:30 water & 2 poached eggs
~10:30 16 oz. water
12:45 2 grilled chicken breasts in vinaigrette, small cup red beans & white rice w/hot sauce, & 16 oz. water
~15:00 16 oz. water
~18:00 1 can tuna & low-fat cottage cheese
~18:30 20 oz. water
~20:30 grilled tilapia & Canadian bacon
~6:30 water, multivitamin, & 16 oz. skim milk w/2 large scoops ProV protein powder
~9:30 water & 2 poached eggs
~10:30 16 oz. water
12:45 2 grilled chicken breasts in vinaigrette, small cup red beans & white rice w/hot sauce, & 16 oz. water
~15:00 16 oz. water
~18:00 1 can tuna & low-fat cottage cheese
~18:30 20 oz. water
~20:30 grilled tilapia & Canadian bacon
OBJECTIVE
6 mi.@ 7:46-8:36
stiff-legged run 20 seconds
running no arms 20 seconds
ACHIEVED
6.09 mi.@ 8:26/
stiff-legged running 20 sec.
running no arms 20 sec.
one-legged hop 20 sec. each
5:27 AM 77° 95% 0 mph
It seems like I should be feeling a lot better than I did this morning. After all I'm two weeks into my taper and the marathon is five days away. I figured my legs would be fresh and have a lot of spring in them. Alas, it wasn't so. I didn't feel bad during this run just not as good as I had hoped.
I'm starting carbohydrate depletion today. The plan is to extend the depletion stage through noon on Wednesday then I'll start loading.
Tomorrow's run is abbreviated mixed intervals. We'll see if I have any spring in my legs then ....
PRE RUN
weight=160
water
POST RUN
water, multivitamin & 16 oz. skim milk w/protein weight gainer
6 mi.@ 7:46-8:36
stiff-legged run 20 seconds
running no arms 20 seconds
ACHIEVED
6.09 mi.@ 8:26/
stiff-legged running 20 sec.
running no arms 20 sec.
one-legged hop 20 sec. each
5:27 AM 77° 95% 0 mph
It seems like I should be feeling a lot better than I did this morning. After all I'm two weeks into my taper and the marathon is five days away. I figured my legs would be fresh and have a lot of spring in them. Alas, it wasn't so. I didn't feel bad during this run just not as good as I had hoped.
I'm starting carbohydrate depletion today. The plan is to extend the depletion stage through noon on Wednesday then I'll start loading.
Tomorrow's run is abbreviated mixed intervals. We'll see if I have any spring in my legs then ....
PRE RUN
weight=160
water
POST RUN
water, multivitamin & 16 oz. skim milk w/protein weight gainer
Sunday, September 27, 2009
Training Schedule: September 27 - October 3
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ base pace
stiff-legged run 20 seconds
running no arms 20 seconds
TUESDAY - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x2K @ half marathon pace, 90-second active recovery
1x1 mi.@ 10K pace, 90-second active recovery
1x1K @ 5K pace, 90-second active recovery
1 mi. cool-down @ active recovery pace
WEDNESDAY - Resistance Workout
2x15 straight-leg hip extension w/exercise ball
2x15 squats w/exercise ball
2x15 lumbar bridging w/exercise ball
2x15 lumbar bridging w/alternate leg
2x15 lumbar bridging w/hip abduction using elastic band
2x15 side-lying hip resistance w/elastic band
2x15 sidestep knee resistance w/elastic band
THURSDAY - Tempo Run @ Half-Marathon Pace
1 mi.@ warm-up @ recovery pace
2 mi.@ half marathon pace
1 mi.@ cool-down @ recovery pace
FRIDAY - Rest
SATURDAY - Marathon Peak Race
St. George Marathon
MONDAY - Base Run + Drills
6 mi.@ base pace
stiff-legged run 20 seconds
running no arms 20 seconds
TUESDAY - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x2K @ half marathon pace, 90-second active recovery
1x1 mi.@ 10K pace, 90-second active recovery
1x1K @ 5K pace, 90-second active recovery
1 mi. cool-down @ active recovery pace
WEDNESDAY - Resistance Workout
2x15 straight-leg hip extension w/exercise ball
2x15 squats w/exercise ball
2x15 lumbar bridging w/exercise ball
2x15 lumbar bridging w/alternate leg
2x15 lumbar bridging w/hip abduction using elastic band
2x15 side-lying hip resistance w/elastic band
2x15 sidestep knee resistance w/elastic band
THURSDAY - Tempo Run @ Half-Marathon Pace
1 mi.@ warm-up @ recovery pace
2 mi.@ half marathon pace
1 mi.@ cool-down @ recovery pace
FRIDAY - Rest
SATURDAY - Marathon Peak Race
St. George Marathon
Saturday, September 26, 2009
Last "Long" One
OBJECTIVE
13 mi.@ 7:46-8:36
ACHIEVED
13.02 mi.@ 8:42/
6:10 AM 74° 87% 2 mph
Enjoyed a nice run with the group this morning. Along for the run today were Laurie, Stacey, Tricia, Randy, Josh, Jonathan B, Jonathan C, Duane, William, and me. The pace was modest but the time seemed to pace by quickly today. It was good to see everyone. I won't see everyone again for three weeks - after the St. George and Chicago marathons.
Stacey, Laurie, William, Randy, and I went for breakfast afterwards where I gorged myself on Barnaby's pancakes and eggs!
PRE RUN
weight=161
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, 3 pancakes, 2 eggs, and grapefruit juice
13 mi.@ 7:46-8:36
ACHIEVED
13.02 mi.@ 8:42/
6:10 AM 74° 87% 2 mph
Enjoyed a nice run with the group this morning. Along for the run today were Laurie, Stacey, Tricia, Randy, Josh, Jonathan B, Jonathan C, Duane, William, and me. The pace was modest but the time seemed to pace by quickly today. It was good to see everyone. I won't see everyone again for three weeks - after the St. George and Chicago marathons.
Stacey, Laurie, William, Randy, and I went for breakfast afterwards where I gorged myself on Barnaby's pancakes and eggs!
PRE RUN
weight=161
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, 3 pancakes, 2 eggs, and grapefruit juice
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