In September's Berlin Marathon, Haile Gebreselassie broke the marathon world record with a time of 2:03:59. Here's part of his inspiring story in his words >>>LINK<<<

Don't Worry; Be Happy

OBJECTIVE
4 mi. slow (> 8:38/mi.)

ACHIEVED
4.01 mi.@ 8:52/mi.

55F 77% 5 mph

PRE RUN
weight = 157.5
water & Clif bar

I really needed this slow, short run today. It was scheduled for yesterday and I should have taken it then. I've been pushing mileage and pace for a week now and my body really isn't too happy about it. My legs are sore and achy. My abs - particularly lower abs - feel strained too. My build up hasn't followed conventional wisdom and I'm certain I shouldn't have run 20 miles last Saturday "just because I can". That was pretty stupid.

Today I just tried to settle in at a relaxed, comfortable pace and kept reminding myself to take it slow. I caught myself repeatedly looking at my watch which is certainly a symptom of being too pace-oriented recently. All of this week I've been focused on hitting my times and wondering "if I could actually do it" since I adjusted my times for this training cycle to a 3:20 marathon. I've hit them all but it's been a slight stretch.

I've got a long run tomorrow then rest for Sunday. I think I'll follow the same training next week as a comparative. Hopefully Sunday's rest will serve me well!

POST RUN
chocolate milk, multivitamin, water, oatmeal w/almonds, flax, brown sugar, cinnamon, nutmeg & 1% milk

EARLY Morning ... Addiction ... ???

OBJECTIVE
6-8 mi. easy (8:08-38/mi.)

ACHIEVED
6.14 mi.@ 8:35/mi.

3:37 AM 64° 99% 3 mph

Yes, I was on the road at 3:37 this morning! You know you're early when passing by the donut shops and no one is even there yet.

This run wasn't that good. My legs are sore particularly my calves. I'm pretty sure it's yesterday's Big Workout and the overall mileage buildup. It's not the smartest thing in the world to jump from 16-18 miles per week up to 38 miles per week. Actually that's a huge invitation for injury. I've been under 20 miles per week since the marathon and I'll be around 38 miles this week with some intensity along the way. Hopefully I don't have an injury problem looming around the corner. I'll hold the mileage at the same level next week then add on a little the following week.

I think I'm off of the idea of running the 25K this weekend. Instead I'll just go get some miles Saturday morning. I suppose there's a good chance I'll be alone for that endeavor but I've decided that's okay.

PRE RUN
Clif bar & water

POST RUN
SlimFast & multivitamin
Later, Cheerios w/1% milk

"Smallest" Big Workout

OBJECTIVE
8 mi. including warm-up; 7 x 2 min.@ CV & 2 min. jogging recovery; cool down
CV = 6:26/mile

ACHIEVED
8.36 mi.@ 8:08/mile including
2.42 mi.@ 8:31/mile
6:34/
6:11/
6:12/
6:09/
6:22/
6:19/
6:20/
2.35 mi.@ 8:16/mile

6:06 AM 61° 100% 1 mph

The midweek Big Workout is always a mental challenge for me. The workout is tough but it’s always doable. And once it’s done, I always feel really good. It really is a confidence booster.

Today’s effort originally called for a total of 6 miles. However, I decided last night that 8 miles would be better. I’ll probably trim a couple miles off Saturday’s scheduled run in exchange. Last night I also completed the full complement of physical therapy exercises. My left knee has been feeling like something is lurking under the surface so I figured I had better get back with the program and complete my physical therapy. I haven’t been very diligent about doing it since the marathon – maybe only once a week when I’m supposed to be doing them twice.

I woke up a bit later this morning. My sleep pattern has been screwed up by the time change and I really haven’t done anything to get a handle on it. While running today, I decided I’m going to be more rigid with my waking up time. That will drive my “to bed” time to whatever I actually need to be getting sleep-wise.

I hung around the house a bit getting ready but I was really lingering because I wasn’t looking forward to the workout. The Big Workout always seems so ominous when it’s sitting there in front of me.

I finally got away from the house and drove to the YMCA. I haven’t run from there since well before the marathon. It was a very nice morning. I wanted to keep my warm-up and cool down in the “easy” pace range which I’ve determined to be 8:08 – 8:38 per mile.

The 2.4 mile warm-up felt pretty good. I had the pace around 8:31/mile. From there, it was time for the intervals. I hit it pretty hard right out of the gate. Over the course of the intervals, I was tested but made my time on every one but the first one. It seemed I alternated feeling really good and not-so-good.

I was surprised. It felt like I still have a great deal of overall fitness from the marathon but I’m clearly not where I was leading up to the marathon. My overall pace was very good and my interval pace was good too. This was a good workout for me to have at this point.

The next couple of days have easy runs on the schedule. I can chill out while getting ready to log a few miles on the weekend.

PRE RUN
weight = 158#
Water & FRS

POST RUN
SlimFast & multivitamin
Later, oatmeal w/flax, brown sugar & 1% milk

Opening the Door to Restart the Grind

OBJECTIVE
6 - 8 mi. easy (8:08 - 8:38/mi.)

ACHIEVED
6.17 mi.@ 8:21/mi.

5:48 AM 51° 100% 0 mph

Today's run was okay. It felt long and my calves were very tight for some reason. My pace was a bit faster than I wanted given tomorrow's scheduled Big Workout.

PRE RUN
weight = 156.5#
water

POST RUN
chocolate milk, multivitamin, & oatmeal w/flax, brown sugar & 1% milk

A Bit Sore

ACHIEVED
3 - 4 miles slow

OBJECTIVE
4.03 mi.@ 8:50/mi.

4:52 AM 48F 100% 0 mph

I got an early start this morning as the clocks changed from daylight savings time to standard time early Sunday morning. I also got a nap in early Sunday afternoon.

This morning's run went fine. My legs were sore, certainly from Saturday's miles, even though I took an ice bath when I got home from running Saturday. I can only imagine they would have been worse were it not for the ice bath. I rolled out the 4 mile "Stuebner-Airline Loop". Since I was supposed to be "slow" today, I wanted to keep it slower than 8:38 pace. This wasn't a problem with my legs being a bit balky.

I ran in new Saucony Grid Ignition shoes that I picked up on a whim Saturday afternoon. They felt light and comfortable when I tried them on in the store and again this morning before setting out. They're a cushioning shoe and seem to be "tilted" forward slightly more than my Mizuno's. Shortly after getting going, they were "just shoes", nothing special. I'll monitor my legs and feet for soreness today and tomorrow. It's not like me to just randomly try a new pair of shoes.

I'm considering racing this weekend in place of my scheduled long run. I'll have to see how I'm feeling as the week progresses. It seems the group I usually run with on Saturday is doing a trail run and some other runners that I occasionally join are doing a 25K race. I don't feel I'm really ready to race right now but know the 25K will be an easier way for me to get miles than on my own.

PRE RUN
weight = 158#
water

POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk

November 2 - 8 Training Schedule

Sun: rest
Mon: 3 - 4 miles slow
Tue: 6 - 8 miles easy
Wed: 6 miles with 7x2 min. @ CV w/2 min. jogging recovery
Thu: 3 - 4 miles slow
Fri: 6 - 8 miles easy
Sat: 12 - 14 miles easy (last 2 miles @ MP)

I am setting my paces for this training cycle as follows:

Easy = 8:08 - 8:38 per mile
Critical Velocity (CV) = 6:26 per mile
Marathon Pace (MP) = 7:38 per mile

There are 11 weeks until January 18 which is the date of the Phoenix marathon. This week will offer a good test for me to see where I am fitness- and recovery-wise after the St. George marathon and my relative easy subsequent weeks. I'll adapt the training schedule based on how I'm feeling.

I forgot to mention that I went to the Texas High School District 13-5A Championship meet last Friday. It's fun to watch the kids run and see the over-exuberance of almost all of them starting out way too fast. They also don't really have a concept of working together as a team which I believe would make a huge difference in meets of that type given the scoring that is used. Anyway here's a picture of my favorite runner of the day. He took 12th place in the junior varsity event.





While I'm on the topic of high school cross country, I want to give a huge congratulations to Syracuse High whose boys' team took 6th and girls took 7th at the Utah State Championship meet. The school opened in 2007 and had the extreme good fortune of Coach Roger Buhrley joining the staff. Coach Buhrley is a Utah coaching legend with far too many accolades to mention here. Suffice it to say, he's done it all ... several times. Many years ago Coach Buhrley introduced me to cross country and I find many of the lessons learned from him then help me with my running today. Thanks, Coach, and congratulations to you the Titans of Syracuse High.

Adding Some Miles

OBJECTIVE
20 mi. easy

ACHIEVED
19.53 mi.@ 8:18/mi.

6:39 AM 63° 91% 2 mph

Had a good run this morning with Laurie, Steph, Stacey, Josh, and Randy. The weather was great. I wasn't sure about going out for 20 miles today but felt great over the first 13 miles. From there, I was laboring. My cardio was fine but I had muscle fatigue. It was good to get out and cover this distance.

Thought more about the Phoenix marathon in January and I'm thinking I'll just register and train hard for it. If it works for me to go out for it then I'll go. If not then I'll just skip it and run my next marathon later in the Spring.

PRE RUN
water & oatmeal w/1% milk

POST RUN
2 SlimFast
Later, chocolate milk & GrapeNuts w/1% milk

Training Interruptus

OBJECTIVE
4 mi. easy

ACHIEVED
4.03 mi.@ 7:59/mi.

6:54 AM 52° 100% 0 mph

Well, it's now been 27 days since the marathon. I've been floundering around with my running "just enjoying" not being in an intense training cycle. While rolling out for 4 miles this morning, I loosely decided that I would begin training for the Phoenix marathon. The marathon is January 18. I'm not sure I'll actually run the marathon due to the holidays and my January work schedule. But I'm going to target this as my Boston qualifier so everything is going to be geared to coming in under 3:20. If I don't end up actually running Phoenix then I'll recalibrate and look for another marathon in April or May.

Today's run was good. It was fast and I felt good. The temperature was near-perfect.

Steph's group has a 20-miler scheduled for tomorrow and I'm planning to go the distance with them. That should be interesting since my weekly mileage has really been down since the marathon.

PRE RUN
nothing

POST RUN
weight = 155#
water, multivitamin, low-fat granola w/1% milk

Keep Running ... Don't Stop

OBJECTIVE
3 mi. easy

ACHIEVED
5.13 mi.@ 8:05/mi.

6:38 AM 39° 70% 4 mph

The plan was just to roll out for an easy 3 miles but I was feeling so good that I just kept going. I wasn't familiar with the area so a just started running along the roads. It was very cool so I wore sleeves, gloves and my stocking cap. The temperature felt fantastic shortly after I got going. The pace was lively as I cruised down a long, quiet street. The area was a bit warehouse-y/industrial. I hit a dead end about 1.4 miles in. My cumulative pace to that point was around 8:15/mile. I knew that I would be short if I just went straight back and finished so on the way back I found another street to turn down. I did a little out-and-back along this street which added about 3/4 mile. On the way back I was feeling so good that instead of turning down the finishing street, I just kept going straight until I hit another dead end. This added about 1.1 mile. I finally headed back. When I crossed my starting position, I only had 4.6 miles and figured I may as well make it an even 5 so I continued up the short street and ran around a large parking lot and back. I ended with 5.13 miles.

This may have been the easiest 5 miles I've ever run. I just wanted to stay out on the road as long as I could. I felt great physically cruising in the predawn air.


PRE RUN
orange juice, wheat toast & oatmeal w/granola & brown sugar

POST RUN
orange juice, Raisin Bran w/skim milk

Going Somewhere?

OBJECTIVE
3 mi. easy

ACHIEVED
3.02 mi.@ 7:20/mi.

6:12 AM 43° 100% 0 mph

Okay ... see what happens? Yesterday, I blog about some high-minded discipline then today I go out and go absolutely out of control! You'd think I was in a hurry to get somewhere or something.

Obviously this run was too fast. Yesterday was my birthday and I ate way too much of pretty much all the wrong things. I had thought I'd go for 6 miles as "punishment" this morning. But my late start curtailed that idea.

So what happened ... well, I rolled out the first half mile as usual. I think I was around 8:30/mile pace. Then I just decided, "I'm cutting this thing loose!" So I took off. I thought I'd just pick it up for a couple miles then ease it back home over the final half. But I kept pushing. This wasn't in all-out effort but it was very, very fast for an easy run that certainly didn't need to be. I felt good though. My legs and cardio were strong. The morning air was surprisingly cool.

My weekend running has some uncertainty due to a bit of traveling. I expect to log some miles though. I'll miss 18 miles with the regular crew tomorrow. I hate missing them but I'm sure they'll be okay without me. ha

Well, gotta go for now (it seems I'm still in a hurry to get somewhere...). I'm going to indulge in some high-class chocolate now that I've finished my lunch. It's a good thing birthdays only come around once a year!

PRE RUN
water

POST RUN
water, multivitamin, Kashi GoLean cereal w/2% milk

Finding the Line?

OBJECTIVE
4 mi. Easy

ACHIEVED
4.02 mi.@ 8:15/mi.

5:32 AM 55 70% 10 mph

It was a good run today. I had only mentally planned for 3 miles but as soon as I fell out of bed 4 is what was on my mind. It was cool so I wore sleeves but it was fine shortly after I got going. For a moment, I wished that I had worn gloves but it wasn't a problem. But it reminded me that I need to pull my gloves out of hibernation.

I've really just been letting my runs "happen" since the marathon. No discipline. No preconceived targets for time or distance. I'm feeling pretty good. This was my fourth consecutive day back in the saddle. I've been running short but the paces have quickened over the past couple days. I don't believe I've recovered from the marathon but I'm on my way back. One thing I've really tried to do lately is just enjoy myself. Not only with running but life in general. The marathon training cycle was a grind and it's good to have it in the rear view mirror. I'm really excited and eager for the future and my next big event. I keep reminding myself it will come soon enough. I just need to be patient with myself and the process to get there.

All of this got me thinking during today's run about boundaries. Recently I've been mentally calling it "finding the line". During the training cycle I had specific distances and objective times for every workout. In preparing for my two successful marathons, I was very effective in hitting those times and distances. It showed in the results. While my recent unconstrained running has felt so good, I've employed no boundaries and I've really enjoyed these runs - both the short ones and the long runs (even though I mentioned them being too fast for recovery). I've considered preparing for my next big event without employing any boundaries (or lines) - just do what feels good. I had convinced myself this would work out well and lead to a happy end result. However while running today, a bit of clarity started to formulate in my mind. Based on yesterday's excitement (i.e., my giddy pace), I don't necessarily think it's the best idea to not have the "lines" set before my runs. Of course I was even faster today. Which I'm not exactly sure what that means but I'm thinking I have a better handle on my limitations and where the lines need to be. I need to fine true this some for my next marathon. Obviously the objective is a Boston qualifying time. But in order to get there, I now believe there has to be constraints in my training. It will be incredibly difficult because there will be days when I will just feel like letting it go. Run and be free. But there are usually consequences later. From minor to very serious hurting that limits further activity.

I'm rambling but I suppose in summation ... I haven't known where the line is recently. I still don't know with precision where it needs to be. But I feel strongly that it should be there and I'm closer to knowing. As my heavy training starts soon, I plan to have this figured out soon.

PRE RUN
weight = 156.5#
nothing

POST RUN
SlimFast, multivitamin, oatmeal w/flax, brown sugar & 1% milk

Three in a Row

OBJECTIVE
3 mi. Easy

ACHIEVED
3.02 mi.@ 8:18/mi.

6:32 AM 60° 99% 1 mph

Rolled out another 3 for the third day in a row. Disappointingly the humidity didn't reach 100 percent this morning! ha My turnover felt really, really good during most of the run especially the back half. I wish I knew why.

I did do my physical therapy exercises in two parts over each of the last two nights. My left knee was feeling a bit achy and I haven't done any PT since the marathon so I figured I better get with it. I wonder if that somehow helped my turnover ...???

I also banged out 30 oblique crunches after the run ... just for extra credit!

PRE RUN
weight = 157#
nothing

POST RUN
Vanilla-cinnamon flavored 2% milk & multivitamin
Later, Kashi cereal w/ 1% milk

Unremarkable

OBJECTIVE
3 mi. Easy

ACHIEVED
3.03 mi.@ 8:34/mi.

5:57 AM 55° 100% 1 MPH

Another high humidity morning but it really isn't too bad when the temperatures are in the mid-50's.

Rolled out another easy 3-miler. I'm calling it unremarkable but I felt pretty good. It's also good to feel like I'm getting back into the routine of running again. Yes, I know it's only been two consecutive days but I've been hit-or-miss ever since the marathon. Next week I plan to get my mileage back up without the intensity then the following week I'll officially start a new training cycle. I'm still not sure what I'll be training for but just feel like I need to be "on cycle" to keep from floundering with my training.

PRE RUN
weight = 165#
water

POST RUN
SlimFast, multivitamin & 5 grain hot cereal w/1% milk

Cruise Control

OBJECTIVE
3 mi. easy

ACHIEVED
3.02 mi.@ 8:39/mi.

6:10 AM 52° 100% 0 mph mist

Yes, the humidity was actually 100% this morning! The mist that I noted above was the water vapor in the air. It was surprisingly cool too.

The best thing about this run is that I got it in. I slept in a bit and when I got up just planned to get on to work but decided I had time for 3 miles. I was surprised how easy the pace felt this morning. Without much effort, I was at the midpoint of my "easy" zone.

My legs are still a bit sore and "not quite right". I helped some neighbors with a move Saturday afternoon that turned into a three-hour ordeal. My muscles are sore in new places as a result.

My plan is to take it easy again this week and next then crank it up again. I'm likely the idea of running Phoenix in January but I know it won't be easy with the holidays and work and Cameron's baseball.

PRE RUN
weight = 157#
water

POST RUN
water, multivitamin & strawberry-flavored 2% milk (never as good as my grandma used to make!)

Beautiful Morning

OBJECTIVE
12 - 13 mi. Easy

ACHIEVED
12.43 mi.@ 8:20/mi. (Garmin went a bit haywire for about 10 minutes while we were downtown. Probably caused time and distance to be off ~5-8%.)

6:09 AM 59° 85% 3 mph

It was a really nice morning. As is usually the case, it was good to get back together with the group. This morning's version consisted of: Laurie, Stephanie, Stuart, Josh, Randy, Jonathan and me.

The course took us from Memorial Park along the bayou to the George R. Brown Convention Center then back along the opposite side of the bayou before taking a loop around the park. It was still dark going out along the bayou and there was still hurricane/flooding debris around so that was a bit treacherous. Thankfully, everyone made it through without incident.

I was sluggish. I ate way too much, way too late last night as I was entertaining a consultant who was in town for a couple Continental events. Fortunately, a couple coworkers joined me. The food was good and the conversation okay. But it took me off my game a bit for today's run ... I think.

I also think we're generally running our recovery runs too fast. Just like last Saturday our pace was a bit faster than necessary. But the weather is good and everyone seems to be feeling okay. Although it's overtly acknowledged that we're all still "recovering".

The though occurred to me that this is about the time my ITB first gave me a problem last year. I need to be cautious right now as I suspect I'm ripe for an injury.

PRE RUN
water, GrapeNuts w/1% milk

POST RUN
SlimFast
Later, water & RockitFuel w/cinnamon sugar & 1% milk

Coming Out of Hibernation

OBJECTIVE
4 mi. Slow

ACHIEVED
4.03 mi. @ 9:03/mi.

4:19 AM 73° 94% 6 mph

I have not run since Saturday. That's a long stretch from what I'm used to. My legs have been feeling a bit tweaked so I figured now is a good time to give them a break. Saturday's run with the group was probably a bit too fast coming off the marathon the previous weekend. This is also the time that I injured myself last year. Looking back, I think it was my exuberance from the marathon result and over-eagerness to start training for another. I'm feeling much the same this year as last. I need to be careful here. I'm worried about losing fitness but at the same time know my body needs an opportunity to recover.

I'm now trying to sort out my next running objectives. All I need is to do is to shave 7 minutes off my marathon time and I'm going to Boston. I figure I'm roughly 500 focused training miles and a good race day from accomplishing it.

So, I can look for an April/May marathon (NOT Ogden - unfavorable course) and mess around with some shorter distances for a couple months before the training cycle begins .... Or, I can get geared up to make a go of it in January. Pros and cons attach to either approach. Houston is closed in January but Phoenix is on the same day with a good course and predictable weather. That would be my January marathon. Training through the holidays would be tough but I'm confident I can do it. However, I'm not sure this approach gives my body enough rest. The bigger hurdle is Cameron. It's his junior year and I'm his off-season baseball training partner. His training cycle starts in November. I've got to be there for him so this becomes my number one priority. I had thought this was the deal breaker for a January marathon. But I'm thinking there could be some training overlap and that it might work. I'm still sorting all of this out but hope to have it resolved by the end of next week. I really need an objective to motivate my training.

Today's run was slow. My legs felt a little sluggish but I felt fine once it was over.

PRE RUN
weight = 154
Clif bar & water

POST RUN
water, multivitamin, & Kashi GoLean cereal w/1% milk

Group Recovery ... Run

OBJECTIVE
8 mi. easy

ACHIEVED
8.32 mi. @ 8:37/mi.

7:11 AM 71° 87% 5 mph

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

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

More Stretching

OBJECTIVE
3 mi. slow

ACHIEVED
3.02 mi. @ 9:33/mi.

5:17 AM 50° 97% 0 mph

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

Am I Moving?

OBJECTIVE
2 mi. jog

ACHIEVED
2.01 mi. jog

4:40 AM 75° 96% 2 mph

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


PRE RUN
water

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

Credits

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

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

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

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

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

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

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

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

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

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

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

therunzone.com - a solid site with expert training techniques

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

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

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

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

St. George Marathon

Official time: 3:27:00

Imagine that?

More later ....

Affirmations

A friend was thoughtful enough to provide the following positive affirmations to quell the doubts in the back of my mind:

"Skill and confidence are an unconquered army." George Herbert

"If you aren't going all the way, why go at all?" Joe Namath

"To win without risk is to triumph without glory." Corneille

"Never, never, never give up." Winston Churchill

"I know I can, I know I can" The Little Engine That Could

"Kick Butt!"

Easy Stretch Out

OBJECTIVE
3 mi. jog

ACHIEVED
~3 mi. (28:19 = 9:26/mi.)

Garmin battery was shot this morning so I didn't have it with me.

Didn't sleep much last night. That is NOT GOOD!

Right knee seems fine. Didn't bother me yesterday or today. Having phantom twitches in my left IT band. It my be my nerves more than a reality. Hopefully that's the case!

I've got a ton to do today before flying out in the morning.


PRE RUN
Clif bar & water

POST RUN
SlimFast, multivitamin, & GrapeNuts w/skim milk

Let the Loading Begin!

OBJECTIVE
warm up then all-out for mile or less

ACHIEVED
1.08 mi.@ 8:32/mi. incl.
WU - .53 mi.
blast - .55 (3:25)

5:54 AM 57° 88% 0 mph

Finally some carbs! I ran a short blast effort this morning to "open the pipes". Hopefully this approach to supersaturate myself with stored carbohydrate energy works.

I woke up with some doubts about the marathon. This is frustrating. I really shouldn't be questioning myself at this point. I think it's a combination of what happened with the injury in my last marathon and the aggressive goals I've set for myself in this one. The long-term investment in training and the one-shot nature of the event is a bit daunting too.

Fortunately, I didn't have much time to deal in my doubts today. Work turned into chaos and kept my hopping. This is inevitable. Any time I have something planned it seems work conspires against me.

I am happy to be back eating carbs. Today I had an apple, some low-fat granola, pasta, UltaLabs' carb supplement, and granola with milk. I also tried focusing on hydrating which I plan to continue up to the marathon. It must have been working. I made far more trips to the restroom today than is typical.

Looking for my best effort in three days.



PRE RUN
weight = 154#
water

POST RUN
SlimFast, 5 grain hot cereal w/flax, brown sugar & skim milk

Roadkill

Anyone wanting to see my dead carcass on the marathon course can check out this link

>>> LINK <<<

They're supposed to have pics posted 72 hours following the event.

Tapering is Fun ... Carb Depletion Isn't

OBJECTIVE
3 mi. EZ

ACHIEVED
3.01 mi.@ 8:25/mi.

5:15 AM 63° 78% 0 mph

Once again went a bit faster than necessary today but it felt "easy" so I think I'm okay. Run the Kleinwood Loop for the umpteenth time. I'm getting a bit tired of that route and may have to come up with an alternative sometime soon.

A run negative splits.

My right knee is still a bit bothersome but it continues to get a little bit better each day. It occurred to me yesterday what happened to it. I'm 80% certain that it happened during my run in Washington DC last Friday. While going around the Washington Monument, I turned on a path that went up hill and curved to the left. Once I got a ways up the hill, I could see the sidewalk was going to go right up to the monument. I didn't want to go to the monument. I wanted to go around it. Looking to my right, there was another sidewalk and I could also see it looked like it went around the monument. To get to the other sidewalk, I jumped from a retaining wall maybe 3 - 4' high. I landed hard but kept my feet and didn't think anything of it. I finished the run 9about 1 1/2 mile) with no problems. But thinking back, I must have jammed my knee or something when I jumped from the wall to get to the outer sidewalk. The knee started bothering me later in the day during the conference I was attending and was really bad after sitting on the plane for the flight home. Luckily, it seems to be gradually improving each day so I fully expect it won't be a problem on Saturday.

I think I mentioned I'm depleting myself of carbohydrates right now. I wasn't feeling that great yesterday or today. I think it's from a lack of fuel. The carb loading portion of this exercise can't come soon enough. Hopefully, it works and provides me greater glycogen reserves on marathon day.

While running today, I recalled seeing Bob Williams at the start of last year's marathon. Bob is a great guy, a college buddy and friend. It was a coincidence that we ran into each other. He had run St. George before and offered this race tip:

Have fun over the first 10 miles.
Work over the next 10 miles.
Race the last 6.2.

I think this is really good advice and somewhat adopted it during last year's marathon. After running this morning, I found in article with advice along a similar line:

Run the first 10 miles with your head.
Run the next 10 miles with your legs.
Run the last 6.2 miles with your heart.

I like this one because it reminds me to start out slow and easy then pick it up with good strength, stride and turnover. Then, finally race to the finish. It has occurred to me that everyone can run 20 miles. It's what happens after that is the point.

I scheduled an hour massage for Thursday.


PRE RUN
weight = 154.5
water

POST RUN
water, multivitamin & turkey

An Odd Little Jaunt

OBJECTIVE
3 mi. including 1 EZ, 1@7:15, 1 EZ

ACHIEVED
3.0 mi.
8:22/6:56/7:50

4:50 AM 63° 80% 0 mph

This was a strange run. My right knee is still bothersome. It feels bruised underneath the kneecap. I still have no idea what I did to it. It was fine last Thursday morning in DC but wasn't later that day. It seems it's been getting slightly better each day but I'm concerned that the issue may not be fully cleared by Saturday. So this morning I was monitoring it closely. At the outset, it was stiff and sore. Midway through the first mile, I stopped thinking about it and it stopped being a bother. But it was still "there".

The temperature was great this morning. In fact, I wore long sleeves against the coolness in the air. I reminded myself that 63° might be the warmest temperature during the marathon. Although I'm certain the 83% humidity this morning made the air feel cooler.

With the temperature cool and my legs feeling good from the taper, the first mile rolled off easily at 8:22. I felt like I was walking. The pickup mile came next. I didn't know if I could comfortably get to and hold 7:15. The "getting to" was easy. I dropped to under a 7:00/mile average pace right out of the gate. This isn't unusual. It just means I'll be getting slower over the distance. That didn't happen this morning. My pace drifted up a bit as I didn't want to push too hard. It is "zero week" after all. But I still came in at 6:56; 19 seconds faster than planned. The effort felt like I pushed it but it wasn't hard.

After running the second mile much faster than necessary, I thought I'd really ease it back over the last mile (something around 8:40-50). I pulled back on the reins until I felt like I was crawling. After a half mile, I was surprised to find I was around marathon pace. I finished at 7:50 and it felt REALLY slow.

I'm not sure what all of this means. My times during taper have all been faster than planned but I've felt good. I think my fitness is significantly improved over where I started this training cycle and that's why I'm on top of all my times this way. I'm taking confidence in this. But two questions weigh in the back of my mind. First, have I just been hammering my taper runs to give myself a false sense of security and effectively ruining the taper? Second, to date it's always been a question of endurance for me. Has my training given me the endurance to accomplish my goal? Since starting back running, my attributes have always been tilted heavily toward speed over endurance. Hopefully, I've remedied that somewhat.

Stay tuned to see what the answers to these questions are ....

Oh, should also throw out an arrogant thought that occurred to me this morning. While imagining the St. George finish, I was thinking of feeling strong and having a good finishing kick. It occurred to me that since I started racing a little over 18 months ago, no one has ever passed me at the finish of a race. My memory may be a bit clouded. So I might be forgetting an occasion to make myself feel better but I don't think so. I finished St. George really strong last year and I plan to do so again this year. No one will pass me down the home stretch!

One other point before dropping off. I'm cutting carbs right now prior to loading later in the week. I was hoping to smell ammonia this morning. I don't know the details or understand the physiology but here's a very rough outline. Complex carbohydrates are high octane fuel for your body. It's the preferred fuel and burns very clean. After burning through all carbs (simple and complex), your body shifts to a far less efficient method of providing fuel. It involves protein and fat as fuel. This process throws off ammonia as a waste product. Normally the ammonia is carried out of the body via urine. However when this process is in high use and urination isn't occurring, the ammonia will come through the sweat glands and out your pores in your sweat. When this happens, you can smell. So with my carb depletion program in effect, I figured a test of how well I was doing would be if I could smell ammonia today. I didn't. So I've either still got too many residual carbs or I didn't run far enough for the process to really get throwing off the ammonia. I'm guessing the latter.

PRE RUN
weight = 155.5#
water

POST RUN
water, multivitamin, Labrada ProV60 (protein shake)

"Zero Week" = Singular Focus

Well, this is it. The work has been done. Saturday is the day of truth. I feel more focused than ever. I have concerns but I'm telling myself that's natural.

Sunday - Rest
Monday - 3 mi. w/1 EZ; 1@7:15; 1 EZ
Tuesday - 3 mi. EZ
Wednesday - Rest
Thursday - 3 mi. jog
Friday - 2 mi. jog
Saturday - St. George Marathon (smoke it!) GOAL = 3:27:00

I started carbohydrate depletion today and plan to continue through Tuesday. On Wednesday, I'll shift to carbohydrate loading. The objective, of course, is to build excess energy stores to run the marathon on.

I may visit a chiropractor this week if I feel it will be beneficial and I can get what I need. I'm also contemplating a massage later in the week.

I broke out my fifth pair of Mizuno Wave Rider's for last Saturday's long run and plan to wear them for the marathon. I still haven't settled on race shorts or singlet. I like my Nike shorts but the pocket is very small and won't hold all of my Carb Boom. If I wear them, I'll have to pin the Carb Boom to my shorts. My RaceReady shorts have plenty of pockets and fit great but they also cause a chafing problem that I can't take a chance on at the marathon. I won't wear my CAL Runners singlet again. It's too big. Because of the size, it gave me problems in both the St. George and Ogden marathons. I may be wearing New Balance.

Finally while discussing apparel, I shouldn't fail to mention the discovery I made yesterday. First some background, I've been considering racing flats for my shorter races. I really like Saucony A2's. Thinking back, I remember my favorite running shoes ever. I wore them in high school. I don't recall the model but I know they were Nike, red and black, light weight, and very comfortable. I wished I still had them around. While surfing the net yesterday, the following popped up in a banner ad:




It's my shoe! What are the odds? Nike is re-releasing my favorite shoe. It's the Nike Air Pegasus 83. I've got to check this one out. I can't tell if they've redesigned it as a casual shoe or if it's still a running shoe. In any event, I'm all over it.

Nice Taper, Stupid!

OBJECTIVE
13 mi. Slow

ACHIEVED
13.02 mi.@ 8:14/mi.

6:07 AM 67° 74% 1 mph

Everything started out fine and most likely ended up horribly. Let me explain. Our group was small today: Stephanie, Michelle (???), Josh, William, and me. Everyone was planning for around 10 miles except me. I had 13. I revisited my training schedule to make sure 13 miles was the right distance for me the week before the marathon. That's what it calculated out at so I've got to trust the schedule. That makes my last two weeks' long runs (taper) 15 and 13 miles. Last year I think I did 10 and 8.

You'll notice my run was scheduled to be slow. "Slow" is slower than "Easy" in my training schedule. For me, "easy" is in the 8:24-54/mile range and "slow" is at the very top of that range of even slower up to 9:17/mile. Okay, you'll notice today's 13 miles were covered with an average pace of 8:14/mile. Faster than "easy" and much faster than "slow". Now I have a serious concern that I may have left my best marathon out on the road this morning.

Everything started out just fine. We eased out for a very leisurely two miles that were above 9:00/mi. From there, it just gradually picked up. The weather was good. I think we were all feeling good running on rested legs from tapering. Mile 5 was 8:23 which was about the fastest I wanted to be running. But Steph and Josh picked it up over their last 3 miles. Remember they were only going 10 while I had 13. I couldn't let them drop me. I felt strong and as they picked up. I hung with them. Miles 7 - 10 came in at 8:07/7:49/7:49/7:45. That was absolutely stupid! Those are marathon splits for me and shouldn't have happened today. Oh but it gets worse.

After leaving the others at the swimming pool, I'm on my own for a final 3 mile loop of Memorial Park. I can slow down, right? No rabbits pulling me along; no competitive fires burning, etc. etc. Well, I clocked the last 3 miles at 7:45/7:27/7:43. Faster than the prior 4 miles! Midway through, I looked down and I was averaging 7:17 for the current mile. I kicked myself in the butt and said SLOW DOWN (that's the mile that ended up at 7:27). I hope I enjoyed my personal Olympics this morning because that was absolutely ridiculous and shouldn't have happened. Hopefully I don't regret it next Saturday. For example, when I need to be dropping some 7:55 miles after Mile 20 in St. George.

A couple observations from this stupidity. First, I felt really strong from a cardio standpoint. I wasn't breathing hard at any point. However, I felt a bit weak from a musculature perspective. My lower abs were complaining slightly and my legs didn't feel strong; just okay. Hopefully, I get some spring in them with this week's light running.

Also, I must have done something to my right knee running in DC yesterday. I didn't ever notice anything but it was sore yesterday especially after the flight back home. The problem is right under the kneecap. It didn't seem to bother me running today. I wonder if it was the shoes I wore yesterday (my oldest, high-mileage pair) or running on cobblestones or hopping up and down at intersections waiting for the traffic lights to change. It's a concern that hopefully improves and takes care of itself over a couple days.

Lastly, I took an ice bath once I got home. It was good. I hate getting in but once used to the tub filled with only cold water and two bags of ice, it's fine. I stayed in for twenty minutes. Hopefully that aids recovery from today's insanity!

PRE RUN
weight = 154.5#
FRS liquid concentrate, 2 FRS chews, oatmeal w/1% milk & brown sugar, multivitamin & water

POST RUN
2 SlimFast

Where Do You Stand on the $700 Billion Bailout?

My thoughts are that we should trust the markets. There's going to be pain either way. Innocent people will be burned either way. But guilty people only pay if we let them fail. My position is NO BAILOUT. Let them fail!

Take a look at Joel Stein's article in the Los Angeles Times. He articulates my views quite well.

Chippy in DC

OBJECTIVE
3 mi. Slow

ACHIEVED
3.04 mi.@ 8:09/mi.

6:13 AM 63° 83% 16 mph

This was a fun run. I was actually considering canceling my trip to Washington DC because it might hinder my training. But after committing to go, I figured I could turn it into a couple interesting runs. That didn't work out yesterday. I had planned for an easy 3-miler after my day of meetings. But regretfully traded the run for a happy hour that included excellent food but the usual mindless drivel that happy hour events so often substitute for real conversation. I hate happy hour! Before going inside, I walked past three times trying to decide whether to go our not. I knew what was inside but I was lured in by the food. I figured I'd make a quick hit through the buffet line then get out. Of course, while eating I got sucked in by others and ended up trapped. Why don't I have the social grace to stand up, say "Screw you. I don't care what color the flowers were at your sister's, niece's, cousin's, daughter's, friend's wedding." then leave? (Only a slight exaggeration of my experience.) No, I just sit there. At some point, I stop trying to act interested but the conversation rolls on. Finally, a break. I take it only to find it's raining outside. My hotel is a mile away. There's a long line at the taxi stand. I say "forget it" and start walking. At least it was a "warm rain". I was beyond drenched when I got back to my room. So that's what I gave up my run yesterday for!

This morning, I was up and rolling. I didn't know where I was going but looked at a map and figured I'd go down 16th Street until I ran into the White House. The morning was absolutely beautiful. Urban running is a bit frustrating with all the stopping for traffic lights. There's a peculiar juxtaposition as runners striding along the sidewalks mix with the walking, business-attired foot traffic.

I went by the White House, crossed Constitution Avenue and around the Washington Monument. From there, I headed back. My pace was faster than I wanted it to be but I just let myself go thinking it was the new surroundings. I was also stopping my watch and the traffic light stops.

While circling the Monument, I was thinking this is a really nice morning. It's cool and a bit breezy. The setting is nice. Then a flock of honking, geese came through overhead. They were huge and beautiful, flying in formation. It was a postcard moment.

My DC run was fun. I only wish I had made time for another one yesterday.

PRE RUN
Clif bar

POST RUN
Later, orange juice, eggs benedict, Raisin Bran w/milk, & water

Hamburger

OBJECTIVE
WU 1 mi.
4x1 mi. @ 7:31/mi. (no faster) w/ 2:00 jogging rest
CD 1 mi.

ACHIEVED (all times & distances are estimates due to no Garmin today)
WU 1 mi. (9:00)
7:00/7:18/7:14/7:17
CD 1 mi. (8:56)

6:05 AM

I dropped the hammer on this one today. I think this is my last real hard run before the marathon in 10 days.

I didn't have my Garmin. Left it at work since that's the only place I can sync to MotionBased.com right now due to my lack of internet at home. I used the IronMan instead and estimated the mile marks along the Wimbledon Forest Loop. Instead of looping, I ran 3 miles out-and-back. Because school started today, I didn't want to take a chance of getting caught on Cypresswood in heavy traffic.

The workout scared me a bit. I was supposed to run the 1 mile intervals at lactate threshold BUT NO FASTER. Lactate threshold is estimated to be 10- to 12-mile race pace. I ran the attackpoint.com and runbayou.com pace converter and came up with around 7:30/mile as my 10-mile race pace equivalent. Notice that I hit each interval at significantly faster (he said like a proud parent). I know I wasn't supposed to go faster but it felt okay. It was hard but "comfortably hard". However, I was glad to be finished at 4 intervals. I justified going faster by telling myself that my last true race was a 10K in March and that I must be in better condition now than I was then. I hope this is true. I ran a 10K PR in March with a strong effort. If I'm in better shape now that gives me hope for a good marathon result.

Oh, about my title today, Hamburger. That's kind of what my legs are feeling like these days. I've been reading emails and blogs of others who will be running St. George and I keep hearing how their taper is going. People are saying things like "I love the taper."; "my legs feel ..." choose your adjective ... fast, strong, like I could fly, etc. I'm not feeling this, people. Have I screwed up my taper?

I've got a couple real easy days then 13 miles on Saturday.

PRE RUN
weight = 156
Clif bar & water

POST RUN
SlimFast, multivitamin, water, oatmeal w/brown sugar & 1% milk

No More Strides

OBJECTIVE
7 mi. Slow

ACHIEVED
7.10 mi.@ 8:52/mi.

5:34 AM 70° 87% 4 mph

I didn't get my scheduled 3 miler last night. My excuses are twofold: First, I got home from work after 8 pm. Second, my left IT band wasn't feeling too good. Let me take a moment to comment on each.

First, power is still out to a little over half the city. Houston is the nation's fourth largest city. The outage extends throughout Harris and adjoining counties. Most people started back to work this week. Houston traffic can be challenging under the best circumstances. With the power out, many traffic signal lights are out. Everyone knows the rule, right? Treat as a four-way stop. Most people are handling this situation correctly. But the result of the lights being out and everyone back to work is a nightmarish traffic situation. My commute into the office yesterday took 80 minutes. Going home at about 7 pm resulted in about the same commute time. Now I thought I was smart and chose to ride the bus. It has a dedicated lane. Someone who understands queuing theory better than I needs to explain to me how traffic lights that are out on surface streets cause gridlock on the freeways where no traffic lights exist ... ??? I don't get it.

As for my IT band, I think it's the strides that I introduced 9 days ago. The concept is that strides help clean up bad running form. Following a training regimen that I loosely adopted, I planned to introduce speed and strides over the last couple weeks of tapering leading to the marathon. I have felt pretty good running the strides and they're short enough that I can really "open up the throttle" without going into full oxygen deficit. But I'm convinced they're the source of my IT band issues that started gently hinting to me last week something was going on. Maybe I'm over-striding during the strides. Whatever the case, strides are now being eliminated from my routine. I can't be aggravating the weakest link in my running biomechanics (i.e., left IT band) right before the marathon. There will be plenty of time to experiment with strides after the marathon. At this point it's all about getting to the starting line healthy.

PRE RUN
weight = 158
Clif bar & water

POST RUN
SlimFast, water, multivitamin, oatmeal w/brown sugar & 1% milk

Easy 3

OBJECTIVE
3 mi. Slow
3x100 strides

ACHIEVED
3.01 mi.@ 8:46/mi.
6:26/6:16/6:00

5:17 AM 71° 86% 5 mph

Easy run this morning. Just stretching it out after Saturday's long run and Sunday's rest. Having some concern about my left IT band. It seems to be inflamed or swollen .... I really don't know how to describe it other than it feels "thick". It hasn't slowed me any yet but the fact that I'm feeling it this close to the marathon freaks me out. This is all supposed to be behind me!

Thankfully, I've got power at the house. Many of my neighbors still don't after 10 days. My biggest problem now is the storm knocked out my internet service. That won't be fixed until Wednesday at the earliest. That makes blogging difficult. But I plan to stay on top of it this week.

PRE RUN
weight = 158
nothing

POST RUN
water, multivitamin, oatmeal w/brown sugar & 1% milk

Training Schedule: Sep. 21 - 27

Sun. Rest
Mon. 2 runs: 3 mi. Slow w/3x100 strides @ 6:31/mi.
Tue. 7 mi. Slow
Wed. 6 mi. incl. 1 mi. Easy, 4x30 strides, 4x1 mi.@7:25/mi. w/2 min. rest, 1 mi. Easy
Thu. 3 mi. Slow
Fri. 3 mi. Slow
Sat. 13 mi. Slow w/6x100 strides@6:31/mi.

15-Miler through Debris-strewn Houston

OBJECTIVE
15 mi. Easy
6x100 @ 6:31/mi.

ACHIEVED
15.08 mi.@ 8:21/mi.
7:38/6:14/6:04/6:16/5:45/6:26/?:??

6:09 AM 72° 91% 6 mph

OBJECTIVE
5 mi. Slow
3x100 strides @ 6:31/mi.

ACHIEVED
5.12 mi.@ 8:56/mi.
5:52/6:12/5:50

OBJECTIVE
3 mi. Slow

ACHIEVED
3.01 mi.@ 8:55/mi.

6:09 AM

OBJECTIVE
WU 1 mi.
4-3-2-1 mi.@ 7:55/mi. w/2 min. rest
CD 1 mi.

ACHIEVED
WU 0.26 mi.
4 mi.@ 7:44/mi.
3 mi.@ 7:49/mi.
2 mi.@ 7:47/mi.
1 mi.@ 7:50/mi.
CD 0.10 mi.

6:04 AM

This one scared me before I started and continued while in progress. I think I found out a couple things. First, this 7:55/mi. marathon pace which translates into a 3:27 marathon is going to keep my hands full. Of course, I've felt the pace before during pickups at the end of long runs. But today was the first time I sustained the pace (discounting the 2 minute standing/walking breaks between intervals). I was drifting slower over the last mile. I think that's from starting faster than necessary. The pace also requires my concentration - both mental and physical. There is no autopilot at this pace for me. This is a little disappointing because it's tough for me to stay focused like that for 3 1/2 hours. When I let my mind wander this morning, the pace fell off and I had to work to regain it.

On the positive side, this workout was a bit of a confidence booster because I think it's doable; it's just going to require a sterling effort. This seems to suggest to me that I'm targeting the right marathon time.

It was still very dark this morning as the power in still out at my house and the neighborhoods I run through. However, it's not quiet. The loud hum of generators really pieces the stillness of the early morning.

OBJECTIVE
7 mi. Easy

ACHIEVED
7.03 mi.@ 8:52/mi.

5:19 AM

OBJECTIVE
3 mi. Slow 3x100 strides @ 5K

ACHIEVED
3.01 mi.@ 8:30/mi.

strides pace - target 6:31/mi.: 6:14/6:58/6:23

7:10 PM

Felt pretty good tonight. Still no power at the house.

I Don't Like Ike!

Just a quick note for those checking the blog to see how Hurricane Ike treated us.

We're okay. The storm was bad. Knocked down a couple trees and fence in the yard. We're still without power. Relatively speaking we came out of this one just fine.

The perspective of being in a disaster area is rather strange. There's obviously a bunch of stuff that's messed up around the area but you just do what you need to to get by.

I'll catch up with the blog again once power's restored.

OBJECTIVE
3 mi. slow w/3x100 strides @ 5K

ACHIEVED
3.01 mi.@ 9:00/mi.

5:20 AM

Didn't get the strides. Still a bunch of debris in the streets and no street lights. These familiar streets look awfully different without electricity ... even in the light of the full moon.

OBJECTIVE
6 mi. Easy

ACHIEVED
3.68 mi.@ 9:02/mi.

2:10 PM

Aborted 6 miler. Wasn't feeling it. Touring the storm-damaged area. Stopped at 3 miles and tried to start again but had nothing in the tank. Maybe lack of sleep and food ....

Hurricane Ike

The hurricane blow in HARD last night. It broke the tops out of two trees in my yard and toppled a section of fence in my backyard. The storm was VERY powerful. We're now without power.

OBJECTIVE
4 mi. Easy

ACHIEVED
4.02 mi.@ 8:57/mi.

5:10 AM

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

ACHIEVED
2.42 mi.@ 9:16/mi.
2 min.@ 6:41/mi.
2 min.@ 6:38/mi.
2 min.@ 6:57/mi.
2 min.@ 6:41/mi.
2 min.@ 6:32/mi.
2 min.@ 6:45/mi.
2 min.@ 6:40/mi.
2 min.@ 6:44/mi.
2 min.@ 6:48/mi.
2 min.@ 6:46/mi.
2 min.@ 6:40/mi.
2.37 mi.@ 8:56/mi.

5:46 AM 74° 90% 3 mph

pre-run weight - 158#

Stupid is, As Stupid Does

OBJECTIVE
6-8 mi. Easy

ACHIEVED
6.17 mi.@ 9:04/mi.

4:56 AM 75F 89% 4 mph

I've been sick since Sunday afternoon. I left work around 4 Monday. Came home and slept for 11 hours straight. Tuesday, I went to work after lunch only because of a couple afternoon meetings. The day was up and down - there were times I felt okay and others that I didn't. I haven't been able to eat or drink much the past couple days and, as a result, I've dropped a few pounds. So I got home last night, grabbed a little something to eat then went to bed. I fell asleep quickly but woke up around 1:30 AM. I tossed and turned for an hour with my stomach churning while sweating and alternating between hot flashes and cold. Then I employed a self-hypnosis technique that I learned a long time ago. I rarely use it but it usually works. After an hour of this, I gave up and got up. Once moving around, I felt pretty lousy but figured I'd dress to run then see how I felt. I sat around ate and read some mail. I wasn't feeling much better and couldn't remember exactly what the old addage about running when you're sick is. So I effectively created my own. I feel lousy now so I rather than sit around and feel lousy I might as well feel lousy while running. Actually I'm pretty stressed about losing fitness at this critical juncture. I had no idea how far I was going but ended up getting 6 slow miles. I doubt it was a good idea running in my condition and my prolong my return to full health. But at least at this point I only missed one day in the cycle and I plan to make it up on Sunday.

I'm off to Dallas for a business meeting. I'd rather be going for a root canal.

PRE RUN
weight = 158#
bagel, Clif bar & Gatorade G2

POST RUN
SlimFast & vitamin

Running on Empty

OBJECTIVE
3 - 4 mi. Slow

ACHIEVED
4.01 mi.@ 9:01/mi.

5:20 AM

This was a tough run. My legs and body - in general - were sore. Much more than I expected. I didn't take an ice bath Saturday like I planned which I seem to be paying for now.

Late in the day yesterday, I became sick. Everything I ate or drank went right through me. This continued throughout the night. Not sure what happened. Paige and Cameron seem to be fine health wise. I've got three theories regarding potential vectors: 1) beginning a 24-hour fast Saturday afternoon following a 20-mile run was stupid; 2) having contact with a boy at church whose whole family was home sick transferred something to me; and/or 3)going to ate waffles and ice cream at a buffet-style slop fest for 16-18-year old boys wasn't a good idea. Even though I was very careful about what I ate, in the gluttony and chaos of it all, I could have easily picked something up.

That does it looking myself in a bubble for the next 4 weeks!

I feel horrible today. Achy all over with a dull headache .... Work is at a high stress point so I don't expect to get the opportunity to relax much this week.

PRE RUN
weight = 156.5#
Gatorade G2 & 1 bite Clif bar

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

Training Schedule: September 7 - 13

Sun: Rest
Mon: 3-4 mi. Slow
Tue: 6-8 mi. Easy
Wed: 10 mi. incl. 11x2 min.@ 6:40/mi. & 2 min. jog
Thu: 3-4 mi. Slow
Fri: 6-8 mi. Easy
Sat: 20 mi. Easy w/6x100@6:31/mi.


Last hard week of training before the ever-so-gradual taper begins.

Last Run to Conroe

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

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

5:21 AM 61° 90% 0 mph

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

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

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

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

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

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

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

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

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

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

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

Running for Office

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

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

Mmm ... DDT

OBJECTIVE
6 - 8 mi. Easy

ACHIEVED
6.19 mi.@ 8:56/mi.

5:05 AM 72° 83% 0 mph

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

Big run in the hills tomorrow.

PRE RUN
weight = 156.5#
Clif bar & water

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

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

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

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

5:47 AM 69° 80% 4 mph

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

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

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

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

PRE RUN
weight = 159.5#
FRS chews & water

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

After Today, It's Time for a Rest

OBJECTIVE
3 - 4 mi. Slow

ACHIEVED
8.02 mi.@ 8:49/mi.

8:54 AM 83° 68% 6 mph

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

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

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

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

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


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

Nike Human Race 10K

OBJECTIVE
Rest

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

7:13 AM 79° 79% 5 mph

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

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

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

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

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

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

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

POST RUN
Clif bar & Gatorade

Aug 31 - Sep 6 Training Schedule

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

A Bit of Editorializing

OBJECTIVE
6 - 8 mi. Easy

ACHIEVED
4.01 mi.@ 8:34/mi.

5:29 AM 73F 94% 0 mph

I flipped yesterday's and today's workout so only had 3 - 4 miles for today. I felt fine and took the old Nike+ gear out to get it calibrated just in case I run the Human Race this weekend.

Has anyone else noticed how horrible Nike's website for this event is or is it just me? I think their concept is excellent but the execution via the website is horrific. (I am not a "Nike guy" but on very rare occasion don their apparel.) For that matter, Nike's whole + system of syncing runs online using Apple's iPod is pretty bad too. I consider myself reasonably savvy when it comes it most technology. So it just seems shocking to me that a world-class name like Nike is so inept with their online offerings.

Stepping off my soapbox now ... To rest up for tomorrow's 20-miler.

PRE RUN
weight = 159#
1/2 Clif bar & water

POST RUN
1/2 Clif bar, chocolate milk, multivitamin, steel cut oats w/brown sugar & skim milk

Change of Plan

OBJECTIVE
3 - 4 mi. Slow

ACHIEVED
6.17 mi.@ 8:41/mi.

4:49 AM 73F 96% 0 mph

Legs felt fine today. This was a good thing following yesterday's intervals and my lethargy late in the day. The way I was feeling also led me to a self-debate about going a little farther than planned. Over the first mile, I debated the merits of flipping today's scheduled run for tomorrow's. Shortly before reaching the turnaround for 4 miles, I decided I'd go for 6. I was feeling fine and figured my legs might deal with Saturday's 20-miler better if Friday's run was 4 rather than 6 (ultimately probably not a big deal). In addition, Nike's "Human Race" 10K is Sunday which I am considering. Monday is Labor Day which I would like to run some. All of this leads to less rest than I'm used to so I figured front-loading a couple miles wasn't a bad idea.

I was up early ... couldn't sleep. Stressed about work, I suppose.

Last night after work, I planned to catch a "training run" for the Nike race. I had scant details ... only start time and location. Long story short - I missed the group by 2 minutes, found out they were going for 5K, got back in my car and drove home. Ahhhh, the joys of living in the 4th largest city in the US. You never really know exactly how long it will take to get somewhere. However, it wasn't a total loss. I got information about the race.

PRE RUN
weight = 160#
1 chocolate macadamia nut & water

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

Wobbly

OBJECTIVE
8 mi. w/9 x 2 min.@ 6:40/mi. & 2 min. active recovery

ACHIEVED
8.38 mi.@ 8:43/mi.
WU 2.42 mi.@ 9:27/mi.
7:10/ (dodging 4 abreast joggers/walkers in the dark at the top of the trail!)
6:36/
6:30/
6:57/
6:42/
6:46/
6:44/
6:55/
6:32/
CD 1.63 mi.@ 8:42/mi.

5:23 AM 72° 97% 0 mph

I felt wobbly on my feet this morning. A sure reminder I need to continue paying attention to my physical therapy exercises.

I wasn’t mentally into this one until about half way. I didn’t check my watch much at all so I didn’t know how fast or slow the intervals were. I started counting my strides and found that somehow kept me more consistent … so long as I didn’t lose count! Synced up breathing and stride rate by counting 1-2-3-4; 2-2-3-4; 3-2-3-4, …. I would count up 20 reps then start over. Found that I couldn’t ever quite make it through 4 sets before the 2 minutes ended.

After recovering, I felt strong going back to the car at the Y.

PRE RUN
½ Clif bar & water

POST RUN
SlimFast
Later, water, multivitamin, granola w/skim milk

Just Running

OBJECTIVE
6 - 8 mi. Easy

ACHIEVED
6.18 mi.@ 8:40/mi.

5:07 AM 73F 94% 0 mph

Just my ordinary 6-miler on the Wimbledon Forest loop.  ... rather uneventful ....

I haven't committed to a marathon goal time yet.  But it seems I've been thinking about it nonstop.  I'm convinced a big part of my success in St. George last year was due to picking "the correct" time target (there were other significant factors too: running with Alex, fear of the unknown, weight training, etc.).  I also believe part of my failure in Ogden was due to picking a bad time target.  I just don't know how to pick the "right" time.  I got extremely lucky in STG.  Having said all of that gives the foundation of some of my thoughts while running today.  In summary, I'm having a difficult time envisioning myself stringing 26.2 sub-8 minute miles together.  That's based on how I've felt during recent long runs and even over my shorter runs lately.  I know the weather is going to be much more favorable.  I'll also have the benefit of a taper.  There will be race day excitement.  But I won't be running with Alex or Jonathan like my other marathons.  I haven't been weight training this cycle.  Mentally I still have questions about my IT band.  I also have the recent bad experience of walking it in at my last marathon and 30K.  This is acknowledgement of weakness and "makes it okay" to shut it down if I'm not having my best day.

I still don't know exactly what my goal time is going to be but expect it to fall somewhere between 3:40 and 3:20.  There's less than 3 weeks of hard work remaining before training shifts to the nerve whacking taper.  I'll find my goal over that time.

PRE RUN
1/2 Clif bar & water

POST RUN
chocolate milk, multivitamin, water, & GrapeNuts w/skim milk

Uneventful Stretching of the Legs

OBJECTIVE
3 - 4 mi. Slow

ACHIEVED
4.02 mi.@ 8:56/mi.

4:56 AM 75F 83% 5 mph

Just stretched out over the Stuebner-Airline Loop this morning. Got decent sleep last night. Hopefully that continues with the regularity of school starting today and the Olympics wrapping up.

The men's Olympic marathon was absolutely unbelievable! A group of about 12 blistered the first 10K at under 30 minutes. The conditions weren't right for such an insane pace. But as the group became 10 then 7 then 4, they held the pace. Ultimately a 21-year Kenyan pulled away with a couple miles to go. He looked STRONG and finished strong with an Olympic record.

US runners made good solid efforts but never ran with the leaders. Dathan Ritzenheim took 9th, Ryan Hall 10th, and Brian Sell 22nd.

While watching, I realized that broadcasting a marathon must be a logistical nightmare. The cameras rightfully stayed with the lead pack. But that only left me wondering what was going on with the guys further back. I also wondered about the fate of the runners who started with the leaders but faded. Did they finish? Did they need medical attention (as the commentators kept suggesting early on)? So many unanswered questions?

PRE RUN
water & 1 macadamia nut chocolate

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

August 24 - 30 Training Schedule

Sunday: Rest
Monday: 3 - 4 mi. Slow
Tuesday: 6 - 8 mi. Easy
Wednesday: 8 mi. incl. 9x2 min.@ 6:40/mi. & 2 min. jog
Thursday: 3 - 4 mi. Slow
Friday: 6 - 8 mi. Easy
Saturday: 20 mi. w/pickup over last 3 mi.

Gerrymandering for LSD

OBJECTIVE
18 mi. w/last 3 @ 7:55/mi.

ACHIEVED
18.03 mi.@ 9:03/mi.

6:09 AM 75° 94% 0 mph

Ended up on own running from the Y for 18 miles. This area doesn't lend itself to that distance. I took every turn and side road to get the miles and also doubled back on the bayou twice on the way back in. Ended up running the trails around the kids' soccer fields at the Y to get the last few. Lost it a little over 16 miles. Walked to the car and got water, took off my empty hydration belt and shirt then went for the final 2 miles ... slowly. Just gutted it out. The distance was more important than the speed.

Tried controlling my hydration by drinking approximately 4 oz. of Accelerade every 30 minutes. Supposedly the body can only absorb 8 oz. per hour.

This was a tough run. My Saturday group was all over the place. Steph in the UK. Jonathan running Hood to Coast Relay in Oregon. Stacey and Laurie at Terry Hershey Park with KatyFit. Shellie and Kathleen with Kenyan Way. I think Randy, William, and Josh may have ultimately ended up with Kenyan Way too. I considered all the options and none seemed that appealing so I stayed close to home and ran from the Y by myself. I knew ChampionsFit would be starting sometime so I saw a bunch of runners especially along the bayou trail. From the trail, I went down Eldridge to Louetta then turned back up toward Spring Cypress then back down to the bayou trail. At the end of the trail, I turned back and did it again. I the way back to the Y, I went all the way to the end of the dead end road then turned to the Y and started around the soccer fields.

Looking forward to tomorrow's rest and running with the group on next Saturday's long run.

PRE RUN
FRS liquid concentrate, water, oatmeal w/flax & brown sugar

POST RUN
2 SlimFast & water

Regular 6

OBJECTIVE
6 - 8 mi. Easy

ACHIEVED
6.11 mi.@ 8:49/mi.

5:33 AM 74° 94% 0 mph mist

Ran the Wimbledon Forest Loop for 6 miles. Felt good; solid effort resulted in a good pace for an easy run. Feeling very happy with this week's training. However, there's a great deal of uncertainty surrounding tomorrow's long run.

Too Fast for Recovery

OBJECTIVE
3 - 4 mi. Slow

ACHIEVED
4.02 mi.@ 8:18/mi.

7:16 AM 73° 94% 5 mph mist & rain

This one was supposed to be a nice, slow recovery run. Somehow it didn't end up that way. During the first half mile, it seemed that my turnover was a lot faster than usual. I wonder if that's from the speed workout yesterday ... ??? I don't remember this happening the day after intervals before ...?

I knew I was faster than I should be so I reminded myself to just stay comfortable. The result of this is that I just ended up holding pretty much the same pace. This surprised me.

I'm happy to take another good run! We'll see how it impacts tomorrow's 6-miler.

Forgot to mention a funny thing that happened immediately after yesterday's run. I was running from the YMCA as I oftentimes do but I was later than usual. When I got back from the run, I walked past a large group of kids who were in some sort of holding pattern. I assume they were maybe K - third graders participating in the Y's summer program. Any I could hear the kids voices but wasn't close enough to make out what they were saying. Once I was a "safe" distance past them, I heard a kid's voice call out, "Get a shirt on. There are kids around!" I won't argue that I don't look that good with my shirt off ... but I certainly didn't think it was that bad! When I run alone in the summer, I usually run without a shirt. When I run with others, I wear one. I've been laughing about that youthful comment for the past 24 hours.

PRE RUN
Clif bar & water

POST RUN
Water, multivitamin & All Bran cereal w/skim milk

Ragged Intervals

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

ACHIEVED
8.21 mi.@ 8:33/mi. incl. 9x2 min. & 2 min. jog

7:29 AM 73° 94% 0 mph Max HR 179 Avg. HR ~155

It was raining very hard when I got up to go out for this one.

Once I started running from the Y, I struggled. My back was a problem ... right between my shoulder blades. It was like something was pinched or twisted. I thought it would loosen as I warmed up but it really never did. It has caused a mild headache throughout the day and limited range of motion (turning my neck and shoulders).

Anyway I wore my heartrate monitor today. I wanted to see what heart rate did during my 2 minute recovery jogs. I was disappointed to find that I didn't ever fully recover and my heart rate just kept going higher and higher throughtout the portion of the run. During the jogs, the heart rate would come down but wouldn't get lower than when I started the last interval. Of course the rate would take off during the intervals. On a graph, I imagine it as a 2-steps-forward-one step-back pattern. My maximum heart rate hit 179 on my eighth and/or ninth interval. Ironically that is my "textbook" maximum heart rate ... i.e., 220 - age = MHR or 220 - 41 = 179. The heart rate monitoring was disappointing because I was hoping to find that I was recovering better/faster.

My intervals paces were all over the board. I was trying to hit 6:40/mile without looking at my watch very much. Here's what that got me:

Warmup 2.38 mi.@ 8:53/mi.
2 min.@6:48/
2 min. jog
2 min.@6:43/
2 min. jog
2 min.@6:36/
2 min. jog
2 min.@6:44/
2 min. jog
2 min.@6:45/
2 min. jog
2 min.@6:39/
2 min. jog
2 min.@6:41/
2 min. jog
2 min.@7:00/
2 min. jog
2 min.@6:51/
2 min. jog
Cooldown 1.47 mi.@ 8:55/mi.

I'm disappointed that I wasn't more consistent and that I missed my times so much. I may have been letting the heart rate situation get into my head a bit (e.g., you're not recovery properly ... there's no way you can sustain the speed ....).

Needless to say I'm happy this one is over. Looking to be stronger next week!

PRE RUN
FRS & 1/2 Clif bar

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

A Really Good Run

OBJECTIVE
4 - 6 mi. Easy

ACHIEVED
6.16 mi.@ 8:31/mi.

4:56 AM 73F 89% 4 mph

This was a really good run.

I'm not sure what happened to set me up for this. As always, there are too many variables at play. Here are the factors I believe may have contributed:

Rest - I've gone to bed earlier (before 10) the past couple nights.

Physical therapy - After last week's session with Danni, I've diligently completed my 7 exercise routine every other day.

Temperature - It's been cooler the past couple days. The difference isn't huge on the thermometer - maybe 7 or 8 degrees - but it's noticeable right from the start when running even when the humidity is around 90%. I didn't realize a storm was moving in. I just enjoyed today's run. About 30 minutes after finishing, it started raining.

Hills/Rest Cycle - Saturday's long run in the hills was challenging. Could I be noticing the training benefit already? Sunday's rest day may have given my body a chance to "reload". Or my mileage pull back over the past couple weeks may be allowing me to be fresher ... ???

Nutrition - My eating has been fairly "clean". I've probably overeaten slightly over the past 5 days as my weight has edged up 4-5 pounds. But I've generally been using high octanes fuels.

After half a mile, I picked it up. One of the things I've allowed is for my pace to just stay in "warm up mode". The past couple days I've tried to avoid letting my body set that as the auto-pilot pace. I found a comfortable pace that still seemed "easy". I was able to hold it and ended up running fairly flat splits. This is similar to yesterday.

From a mental standpoint, I really needed the past couple days. Hopefully the feeling continues!

Tomorrow is a big workout of 8 miles with intervals along the way. Maybe I'll be doing it in the rain.

Olympic footnote: Brian Sell who will be running the marathon for the US has been putting 160 - 170 miles per week! ... makes my 40 seem rather easy .... His tempo runs are at 5:00/mile pace. It's difficult for me to understand what that really means. It's kind of like the child's ultimate topper to win numerical arguments - "infinity". You have no idea what it means but know that no one else can put up a bigger number. I can't even say that I've got a job to work and Sell doesn't ... that's how he has time for the miles. Wrong! Brian actually works 5-6 hour shifts in the garden section at Home Depot. He's a huge underdog in Beijing but I'm rooting for him. He has commented that he hopes the conditions are absolutely terrible come race day. He believes it could be the equalizer that gives him a shot. Good luck for a great race, Brian.

PRE RUN
1/2 Clif bar & water

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

Mixed Review

OBJECTIVE
3 - 4 mi. Slow

ACHIEVED
4.02 mi.@ 8:49/

5:00 AM 73F 92% 0 mph

I'm not exactly sure how I could feel good and sore during the same run but that's how it worked out today. The soreness is from Saturday's hills. I was really feeling it on my rest day yesterday. That was a bit of a surprise since I've felt pretty good after the other times I've been out to League Line Road to run the hills.

Some of soreness may also be from the 7 PT exercises Dani gave me to do last week. I'm supposed to do them twice a week but I've adopted every other for now. I've noticed they leave me a little sore in odd places.

After a half mile, I decided I didn't want the run to get sloppy and slow so I picked it up. I thought it was just a slight pace increase since I still felt comfortable. After Mile 2, I checked again and was surprised how fast I was going. I pulled it back slightly; reminding myself that this was a slow, recovery run and that I need to save the effort for Wednesday.

It's nice to have a good run. Planning on 6 miles tomorrow.

The thought just occurred to me that maybe I felt good because the temperature was slightly cooler this morning ....

PRE RUN
bran muffin & water

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

Training Schedule: Aug 17 - 23

Sun. Rest
Mon. 3 - 4 mi. Easy
Tue. 6 - 8 mi. Slow
Wed. 8 mi. incl. 9 x 2 min.@ 6:40 w/2 min. jog
Thu. 3 - 4 Easy
Fri. 6 - 8 mi. Slow
Sat. 18 mi. pickup last 4 mi.