Saturday, May 9, 2009

Billy Mills to Speak in Utah Wednesday Night

Unfortunately I won't be in town for this event but I strongly encourage anyone who is in the area to go. I don't think you'll be disappointed.

Billy Mills, winner of the 1964 Olympics 10,000m gold medal in a thrilling come-from-behind victory, will be speaking in Utah. He will be at Roy High School at 6:30 pm on May 13. Admission is free.

Friday, May 8, 2009

Pics of Pamela's Race 10K Course

I snapped a few pictures with my phone while leaving Pamela's Race in Orchard, Texas a couple weeks ago.



Starting Line



The first half mile was on this dirt/gravel rode. I was feeling frisky and ran with John Yoder, Will Henderson and a couple other stallions ... for about 2 minutes!



Turing off the dirt road and Cooley property, the race went out this long country road.



Fields to the east ....




Fields to the west ....



The course was a "keyhole" so we went out a little less than a mile then made a big loop. This was a little past Mile 4 along the last leg of the keyhole.



A bit before Mile 5 marker.



Around Mile 5, the runners ran toward the photographer in this picture. I put on a short burst right just past this point. It was too early for a kick but a guy had been stalking me since Mile 2. He slowed for a water stop which I bypassed. The course turned left back toward the dirt road. I decided that as soon as I hit the turn I would go hard for as long as I could. I wanted to gap this guy enough that by the time he made the turn he'd give up any hope of catching me.

Thursday, May 7, 2009

Thrashed

OBJECTIVE
6 mi.@ 8:04

ACHIEVED
6.20 mi.@ 8:43

5:27 AM 75° 94% 0 mph

Still feeling yesterday's run. Made sure today's run was easy. Tomorrow's off day comes at a good time.

PRE RUN
weight 161

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

Wednesday, May 6, 2009

Fear

OBJECTIVE
8 mi. incl. warm up, 4 x 1 mi. @ 6:20 w/800 meter jogging recoveries, & cool down

ACHIEVED
WU 1.90 mi.
6:20/6:22/6:22/6:17
CD 1.39 mi.

5:28 AM 75° 88% 8 mph

This was one of those workouts that loomed ominously on my training schedule. Four one-mile repeats at 6:20. When I walked out the door this morning it was warmer than I had hoped it would be. I eased my way over to the high school track and started hammering away. The wind was tough on one of the straightaways. It seems it was slowing me somewhere from 5 - 10 seconds per mile with the same perceived effort. Anyway, little by little I was able to get it done. When I say little by little, my mental approach was that I simply needed to do 16 laps at 95 seconds each. I then broke that do into 4 laps with a 5-minute jogging break. While actually running, I further broke each mile into 4 laps and each lap into 4 100-meter segments. Focus on each segment and don't worry about what was to come. It wasn't easy and as a result there is satisfaction in the completion.

I pushed hard over the last 2 laps of the last mile so I could hit my 6:20 goal (actually came in at 6:17). This got me thinking as I began the cool down back to the house ....

I'm in a bit of a mental trap right now which is holding me back. Several of my running friends have gently pointed this out to me at different times over the past couple of months. Specifically, Stephanie, Josh, and Jonathan have each said something about "going for it" or "breaking through" etc. I've though about this a bit and it's all still crystallizing for me so I suspect it's part of my learning process and maturation as a runner. I think it's the "fear" that's a problem for me. The fear of blowing up, failing, intense discomfort, pain, .... These are some of the fears which are holding me back right now. Running takes courage. The willingness to press on and push through to achieve. I suppose I'll have more to say about this in the future.

Today's last mile of the repeats was setting up to be a 6:26 or slower. I said, "No, it's not going down this way." Over the last half mile, I pushed and it hurt. I'm physically able to achieve my goals. Am I mentally able?

PRE RUN
weight 162
water

POST RUN
chocolate milk, multivitamin @ Kashi GoLean cereal w/1% milk

Tuesday, May 5, 2009

Pushing It ... Easy ?

OBJECTIVE
6 mi.@ 8:04

ACHIEVED
6.05 mi.@ 8:01

6:10 AM 73° 94% 6 mph

When is an easy run not so easy? When you push it to make your time .... Hope I'm not regretting it tomorrow!

PRE RUN
weight 161

POST RUN
water, multivitamin & GrapeNuts w/1% milk

Monday, May 4, 2009

The Things We See

OBJECTIVE
7 mi.@ 8:04

ACHIEVED
7.18 mi.@ 8:14

5:02 AM 60F 90% 4 mph

This was a weird run! First off, I started slowly. Nothing weird about that. I just let the first mile come at whatever pace I was feeling. From that point, I did the math to work it so Mile 4 would be 8:04, my objective. Miles 5 - 7 would be negative splits at whatever I needed to get back to 8:04 for the entire run. All of this was lost on me shortly after Mile 2.

I saw a runner coming toward me. I watched him pass from across the median and thought, "that guy is running pretty fast." It's not entirely unusual to see people out running, walking or riding this early in the morning but I generally "know" who the regulars are. This guy wasn't. My route had me turn right. A few blocks later I looked up a street to my right and there was the runner again. This time coming toward me. I continued winding through the neighborhood but heard his footsteps behind me. Slightly short of my Mile 3 marker he passed me. Now I wasn't flying along but generally people don't pass me even when I'm just cruising. He was going pretty fast; an older guy who I haven't seen before.

So while pondering that uncommon occurrence, I worked my way out of the neighborhood and on to Cypresswood. Cypresswood is very dark where I come out of the lighted neighborhood. It takes some time for my eyes to adjust. I crossed the street and made the right turn. As I did, some movement in the darkness caught my eye. Still trying to focus, I continued running but heard muffled noises and finally my brain caught up and connected the dots for me. It was a person. Still running, I turned back to see a girl walking on the sidewalk. She was sobbing. It's probably about 5:25 AM at this point. I stopped running and turned back. I asked her if she was okay. She said that her boyfriend had just dumped her out of his car. She said she only had a 5 minute walk home. She was nervous. I suppose a nearly naked guy popping out of nowhere when you're in a distraught state probably wasn't too comforting. Figuring there wasn't much I could do, I started running again. The police station was about a half a mile away. There's always a lot of activity there in the morning. I think they must have a morning briefing at 6 AM or something. I ran up to a car with an officer in it and told her about what I had just encountered. The young officer eased her cruiser out onto the street and headed back toward the girl.

I'll never know the outcome but the whole scenario was rather odd. Oh and by the way, I managed to get a run in ....

PRE RUN
weight 161

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

Sunday, May 3, 2009

May 3 – 9 Training Schedule

Sun: Rest
Mon: Easy 7 mi.@ 8:04
Tue: Easy 6 mi.@ 8:04
Wed: 8 mi. w/4x1600@6:20 & 800 jogs
Thu: Easy 6 mi.@ 8:04
Fri: Rest (CONSIDER SWAPPING SAT LONG RUN=2 DAYS REST)
Sat: Long 12 mi.@ 8:04 (CONSIDER SWAPPING FRI REST)

That Wasn't Supposed to Happen

OBJECTIVE
11 mi.@ 8:04

ACHIEVED
11.12 mi.@ 8:19

6:09 AM 76° 88% 8 mph

I didn't get my scheduled run yesterday so I run this morning. I thought I'd combine a couple training concepts. My schedule called for an 11-mile run at 8:04 pace. I figured I'd run a 3-mile pickup at the end and figured I'd run it at projected half marathon pace - 6:52. In order to accomplish the pickup, I rolled back the pace of the first 8 miles to something around 8:30. That way, if everything went according to plan, I'd end up with an 11-mile run at an overall 8:04 pace.

The 8 mile "warm up" went okay. I wasn't feeling particularly good or bad. I reeled off mostly negative splits with the last 2 miles being 8:23 and 8:14. I was feeling fine. I stopped to reset my watch before embarking on the 3-mile pickup.

The first mile was somewhat of a struggle as I hit 6:58 and wasn't feeling very strong. I thought I'd find a rhythm in the second mile. That really didn't happen ... to say the least. About 1/4 mile into Mile 2, instead of finding my rhythm I found a brick wall. I stopped! Right before stopping, I was focusing on holding it together. I was just running point-to-point mentally and figured I could gut it out. Then it was over just like that. After catching my breath and realizing no sag wagon was coming along to pick me up, I eased it back in over the remaining 1 3/4 miles.

I really don't have a clue what happened. Sleep has been pretty good lately. Nutrition hasn't been great but okay. There may be a problem combining the pickup with the run like I did but I really don't think it should be an issue to run 8 miles at 8:30 and follow it with 3 at 6:52. Especially given the fact that I'm planning to run 13.2 at 6:52 in 2 weeks. The only thing I'm left with is my overall fitness. Most likely I'm just not where I think I am or where I should be at this point.

PRE RUN
weight 159.5
apple juice & ginger snaps

POST RUN
SlimFast, water, multivitamin @ mini wheats w/1% milk

Saturday, May 2, 2009

Found on the Internet



This picture was way too good to pass up. My GI Joe (pre-kung fu grip days) was never so successful in the field!

Friday, May 1, 2009

Running 96

OBJECTIVE
5 mi.@ 8:04

ACHIEVED
5.13 mi.@ 8:01

5:49 AM 73° 93% 5 mph

In a nod to the good ole college days, I thought I'd title this entry Running 101. I would then outline a couple basic running concepts that resurfaced in my mind while on today's run. However, I decided Running 101 is too advanced. It really should be Running 96 - the remedial version preceding Running 101.

First, I felt better today. Interesting I first noticed some improvement in my general running malaise yesterday. I even hit my objective pace today. So what's different about today than yesterday and the day before. Well, sometime ago I read from various sources that it takes longer to recover from race efforts than most people realize. I've thought about this before but, frankly, haven't given it much credence. Apparently this is more of a truism for "masters" runners (over 40 years old). Well, guess what folks? 1) I am over 40 years old; 2) I ran a hard, racing effort 6 days ago; 3) The race distance was 6.2 miles; and 4) Today is the sixth day since that race effort. Hmmmmmm .... Notice the symmetry in this. Does this mean I'm not really superhuman like I've imagined myself and that proper recovery really is an issue for runners in general and specifically for those training to optimize performance? What it means is I'm solidly within the bounds of normal and, yes, I need to recover properly from hard, race efforts AND hard training efforts.

Second, I have heard it suggested that a letter "grade" be assigned to each workout. Generally, if you hit your objectives or are slightly slower, you get an "A". If you are faster or longer, you get a "C". This is a penalty for over-doing it. If you're slower or shorter, you get a "B". This grading is a reflection of the importance of keeping each training run under control and positioning yourself for a good run the next time out.

Finally, with the recent rising temperatures and humidity, I've thought about the impact the heat index has on my running. While I'm not ready to admit my runs may be slowing due to the heat index (it's only May 1 ... and this is Houston ... for crying out loud!), it is a consideration as the heat index moves upward. There's an interesting running/heat index table at The Run Zone. Here's a link

That concludes today's remedial running thoughts. (Maybe I can remember them better as I move forward!)

PRE RUN
water

POST RUN
water, multivitamin & Cream of Wheat w/brown sugar & 1% milk

Thursday, April 30, 2009

Slight Improvement

OBJECTIVE
7 mi.@ 8:04

ACHIEVED
7.20 mi.@ 8:14

6:01 AM 72° 94% 8 mph

After a really good night's sleep, I'm feeling a bit better today. My legs even had a slightly perceptible bounce this morning. However, I'm still slower than scheduled pace and behind in mileage this week. I'll either run at Memorial Park tonight or in the morning (originally scheduled as an off day).

PRE RUN
weight 160
water

POST RUN
water & mini-wheats w/1% milk

Wednesday, April 29, 2009

Still Recovering

OBJECTIVE
7 mi.@ 8:04

ACHIEVED
7.21 mi.@ 8:23

5:07 AM 73° 89% 12 mph

For some reason I'm still feeling pretty chewed up from Saturday's race. I took yesterday off and decided not to run the tempo that I was scheduled for today. My legs are heavy, my feet are still hurting a bit and my back seems to be having problems. I'll get this straightened out it's just going to take some time.

The power has been out at the house for a good portion of the last couple of days. The outage is very localized. We've had quite a bit of rain and there's been flooding in the area. There is a reason Houston is the Bayou City. Hmmmm ... what happens when you cover natural drainage with concrete, asphalt and steel. I'm not an engineer but I'm happy to "play" one on my blog ....

PRE RUN


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

Monday, April 27, 2009

No Mo

OBJECTIVE
7 mi.@ 8:04

ACHIEVED
7.20 mi.@ 8:41

5:05 AM 73° 78% 8 mph

I'm feeling pretty beat up from Saturday's race especially my feet. I failed to stretch properly after the race and didn't take a cool down run. My feet are swollen; most likely for the new shoes.

PRE RUN
weight 161

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

Sunday, April 26, 2009

Apr 26 – May 2 Training Schedule

Sun: Rest
Mon: Easy 7 mi.@ 8:04
Tue: Easy 6 mi.@ 8:04
Wed: 7 mi. w/5 mi. Tempo @ 6:50
Thu: Easy 6 mi.@ 8:04
Fri: Rest
Sat: Long 11 mi.@ 8:04

Saturday, April 25, 2009

Pamela's Race 10K Orchard, Texas

10K - 42:59
certified course
8:03 AM 73° 85% 13 mph


My Six-Word Race Report

No rhythm; tough, rural; Masters' winner

Suddenly Things Seem Better!

Okay, first the bad news ... My official time was 42:59 which means I was 19 seconds behind my goal.

The good news is that I won the Masters Division. This was a surprise. I actually took 4th place overall but the guys ahead of me were all under 40. The other guy in front of me who I'm sure is over 40 turned at the 5K turnaround. I had just figured he was so far ahead of me in the 10K that I couldn't see him.

This was a fun race in a beautiful setting. The organizers had a down-home feel ... nothing like the seemingly professionally produced city races.

I am the Masters Champ (yes, I realize my time doesn't warrant champ status and that I'm probably not in shape to hit my goal in Ogden ... But for now, don't mess with me because I'm a champion!)

Tough Run

Unofficially I missed my overall goal ... by 6 seconds. 42:46 vs. 42:40

I was a tough run on a beautiful course. I was hoping I would have felt better. I'm probably not where I should be right now.

I think I took 5th place overall. The bad news is that I think there were 3 guys in my age group ahead of me.

I'm in Orchard, Texas this morning for Pamela's Race/Walk. The drive out was an adventure ... I only got lost twice. But the drive through the country was nice. The event is on Dr. Denton Cooley's ranch.

I'm running the 10K and have the objective of running nice, even splits at 6:52, half marathon pace. This should give me a good idea of my fitness 3 weeks prior to the Ogden half marathon.

I'll be running in my new Nike Lunar Trainers.

Hope the check back in after the race with a good result.

Friday, April 24, 2009

Non-running Thoughts

I've been thinking about the current technology age we live in. Does it lead to attention deficit disorder? Is multitasking really a myth? How is it possible to focus on two things at once? Grammar, capitalization, and other "rules" have lost meaning in this age of texting, Twittering, and other immediate, short communication forms.

With this background, consider the legend that says Ernest Hemingway was once challenged to write a story in only six words. His response? “For sale: baby shoes, never worn.”

Obviously there's a reason Hemingway was Hemingway!

I must be thinking about this a lot because I woke up with the following six-word story in my head: "Gardening and life = weeding and feeding." Not quite Hemingway-esque, I know. I have also taken liberty by using the equal sign.

I think I'll try a six-word race report after tomorrow's effort.

Thursday, April 23, 2009

OBJECTIVE
5 mi.@ 8:09

ACHIEVED
5.13 mi.@ 8:05

5:20 AM 64° 100% 4 mph

PRE RUN
weight 160.5

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