Due to lots of scheduling conflicts and activities, I have decided to work in one more "easy" week before my final period of training. I will be running a few less miles and running every other day. No back to back days. The 20.5 miler went so well Saturday that I don't want to risk messing it up by pushing it harder this week. That being said . . .
I ran 7.2 miles last night. I was planning on running easy but I ran into Chip who was doing mile repeats. No, I didn't (and couldn't) do mile repeats with him. But seeing him made me run faster than planned. Chip had a good race in Germantown. He ran a 1:35 half-marathon (7:15 pace). I can't fall down that fast! Congrats to Chip.
I also hooked up with Animal (Marc) for 2 1/2 miles and of course that makes me run a little faster when we start jabbering like a bunch of schoolgirls. A very enjoyable evening. 1:01:17 total for 8:31 pace.
Tuesday, March 28, 2006
Sunday, March 26, 2006
Marathon or bust
I'm getting ready for church and figured I'd better update everyone.
I ran an easy 5 miler on Thursday afternoon after flying back into town. No jokes about my arms being tired. It was a long day so I didn't do any kind of speed work or hill work . . . just an easy relaxing run.
Saturday morning was PERFECT for a long run! It was sunny, a slight breeze and low 40s. None of my normal running crowd was out. Chip's at the beach, Dom was working, Marc was going mountain biking. The prospect of running my 20 miler by myself was a little distracting but I figure it would help toughen me up. I was lucky that I did hook up with one of my other neighbors, Shelly and her friend Kris. They were doing an 8 miler prepping for the Nashville half. I ran about 4 or 5 miles with them before they finished up so I had some company for about 40 minutes.
The run was definitely a confidence booster. I did 20.5 miles and could have gone at a couple of more with no problem. I ran what felt like a slow pace thru 18 miles and then picked it up for the last 2 1/2 miles. Total time for the run was 3 hours, 5 minutes. That works out to 9:01.5 pace. I think that if I stay healthy and stick to the program I will break 4 hour marathon. I need to average 9:09 to break 4 hours and I really felt like I could have done that yesterday. I still have 4 good weeks of hard running before I start tapering. I think I will try to get a 22 or 23 miler in two weeks and another 20 in four weeks.
I'M PUMPED!
I ran an easy 5 miler on Thursday afternoon after flying back into town. No jokes about my arms being tired. It was a long day so I didn't do any kind of speed work or hill work . . . just an easy relaxing run.
Saturday morning was PERFECT for a long run! It was sunny, a slight breeze and low 40s. None of my normal running crowd was out. Chip's at the beach, Dom was working, Marc was going mountain biking. The prospect of running my 20 miler by myself was a little distracting but I figure it would help toughen me up. I was lucky that I did hook up with one of my other neighbors, Shelly and her friend Kris. They were doing an 8 miler prepping for the Nashville half. I ran about 4 or 5 miles with them before they finished up so I had some company for about 40 minutes.
The run was definitely a confidence booster. I did 20.5 miles and could have gone at a couple of more with no problem. I ran what felt like a slow pace thru 18 miles and then picked it up for the last 2 1/2 miles. Total time for the run was 3 hours, 5 minutes. That works out to 9:01.5 pace. I think that if I stay healthy and stick to the program I will break 4 hour marathon. I need to average 9:09 to break 4 hours and I really felt like I could have done that yesterday. I still have 4 good weeks of hard running before I start tapering. I think I will try to get a 22 or 23 miler in two weeks and another 20 in four weeks.
I'M PUMPED!
Wednesday, March 22, 2006
not gonna make my goal
Hi all. I'm not going to make my 40 mile goal this week. Not my fault though. Blame it on the 4 inches of rain we got Monday night. Actually, it wasn't the rain, it was the lightning. Normally I run in the rain but I try not to die from electricity. SOooo . . . . the fatman ran on the treadmill WHICH I HATE! Since it just didn't feel right, I jumped on my trainer and pedaled for 30 minutes and then worked out. However, I do not count treadmill mileage. It just doesn't seem right to count it if you're watching Seinfeld as the same time.
Tonight I was supposed to run 8 1/2 miles. I think I did 7 1/2. I lost track due to Marc (animal) . . . we turned left instead of going and straight and then we ran a hard loop . . . . I guess I lost oxygen to the brain. Anyway, it was 7 1/2 miles in 61 1/2 minutes which still works out to an 8:12 average. Pretty happy with it.
I'm heading to Vidalia, GA in the morning (flying down for a day trip) and will be home in time to run Thursday night. I am planning on hills or yasso 800s. It depends on how I feel. I may even fall back and do fartleks if I'm too sore.
Tonight I was supposed to run 8 1/2 miles. I think I did 7 1/2. I lost track due to Marc (animal) . . . we turned left instead of going and straight and then we ran a hard loop . . . . I guess I lost oxygen to the brain. Anyway, it was 7 1/2 miles in 61 1/2 minutes which still works out to an 8:12 average. Pretty happy with it.
I'm heading to Vidalia, GA in the morning (flying down for a day trip) and will be home in time to run Thursday night. I am planning on hills or yasso 800s. It depends on how I feel. I may even fall back and do fartleks if I'm too sore.
Sunday, March 19, 2006
another 18 miler
Good Sunday afternoon. I've been in the garage cleaning out JUNK! Getting ready for a yard sale in a couple of weeks. It absolutely amazes me how one man's junk is another man's treasure. Very similar to the Conservation of Matter law if you remember your physics. "Matter is neither created nor destroyed. I can only change states." Junk-treasure, treasure-junk. oh well, so much for my science humor.
I did my 18 miler yesterday morning. I was in the low 40s with a fairly brisk wind so it fel pretty cold most of the run. I did as I promised myself. I ran the first 14 miles or so right at a 9:00/mile pace. I felt slow but it allowed me to run the last four miles at a quicker pace and I actually had something left in the tank. I probably could have pushed it to a 20 miler but decided not to do so. I'll save the 20 miler for next weekend!
I hope you had a great week. This coming week may be tough around here. It is supposed to be cold and rainy most of the week. Here's the plan:
Monday-8 1/2 miles at a 10k pace
Wednesday- 6 miles at marathon pace
Thursday-Either hill repeats or Yasso 800s
Saturday-20 miles
This should give me in excess of 40 miles for the week. Usually if I start getting into the mid 40s, I tend to start having injuries, so I'll have to keep an eye on it!
I did my 18 miler yesterday morning. I was in the low 40s with a fairly brisk wind so it fel pretty cold most of the run. I did as I promised myself. I ran the first 14 miles or so right at a 9:00/mile pace. I felt slow but it allowed me to run the last four miles at a quicker pace and I actually had something left in the tank. I probably could have pushed it to a 20 miler but decided not to do so. I'll save the 20 miler for next weekend!
I hope you had a great week. This coming week may be tough around here. It is supposed to be cold and rainy most of the week. Here's the plan:
Monday-8 1/2 miles at a 10k pace
Wednesday- 6 miles at marathon pace
Thursday-Either hill repeats or Yasso 800s
Saturday-20 miles
This should give me in excess of 40 miles for the week. Usually if I start getting into the mid 40s, I tend to start having injuries, so I'll have to keep an eye on it!
Thursday, March 16, 2006
A better week
Okay . .
I'm pulling out of the funk-as expected. According to the experts, my life will be a roller coaster for a while, but it will eventually smooth out. Thank you for all the comforting words from friend and family. You cards, posts, and emails are more helpful than you'd ever know!
That being said, this is all about running (and biking)! Wed night I had a pretty nice run. Bizarre, but nice. My intention was to run a SLOW, EASY 6 miler. I need to start tuning my body to feel a 9 minute pace for my planned 4 hour marathon. I have been running my long runs too fast and my weekly runs even faster. I decided to run a 9:00 minute pace for my 6 miler. Couldn't do it. My first 3 miles were more along the lines of an 8 minute pace. I finally just slammed on the brakes and ran the last 3 miles at slightly under a 9 minute pace. 6 miles in a little under 51 minutes. I know that is not fast for some of you out there. The 9 minute pace felt SO SLOW. In fact, I think it made me more tired than running the faster pace. I felt like I was not as effecient . . . felt like I was bouncing more than striding. That being said, I am planning on doing my 18 miler this Saturday at a SLOWER PACE!
Tonight I did hill work. 2 1/2 miles to warm up.
5 x 0.2 mile hill repeats
1 1/2 mile cool down.
Felt great! Worked out afterwards.
BTW . . . I am trying out a pair of new Mizuno Renegade 2 shoes. They seem to be doing okay and feel pretty good. The heel cup is a little shallower than I am used to, but it isn't affecting my running. I still want to figure out the problem with the Beasts . . . . I may try one more time with a 12EE.
I'm taking off tomorrow and will do 18 miles on Saturday (without fagging out). Chip is doing the Germantown, TN half marathon and his wife Dori is doing the 5K. Good luck to you guys!
I'm pulling out of the funk-as expected. According to the experts, my life will be a roller coaster for a while, but it will eventually smooth out. Thank you for all the comforting words from friend and family. You cards, posts, and emails are more helpful than you'd ever know!
That being said, this is all about running (and biking)! Wed night I had a pretty nice run. Bizarre, but nice. My intention was to run a SLOW, EASY 6 miler. I need to start tuning my body to feel a 9 minute pace for my planned 4 hour marathon. I have been running my long runs too fast and my weekly runs even faster. I decided to run a 9:00 minute pace for my 6 miler. Couldn't do it. My first 3 miles were more along the lines of an 8 minute pace. I finally just slammed on the brakes and ran the last 3 miles at slightly under a 9 minute pace. 6 miles in a little under 51 minutes. I know that is not fast for some of you out there. The 9 minute pace felt SO SLOW. In fact, I think it made me more tired than running the faster pace. I felt like I was not as effecient . . . felt like I was bouncing more than striding. That being said, I am planning on doing my 18 miler this Saturday at a SLOWER PACE!
Tonight I did hill work. 2 1/2 miles to warm up.
5 x 0.2 mile hill repeats
1 1/2 mile cool down.
Felt great! Worked out afterwards.
BTW . . . I am trying out a pair of new Mizuno Renegade 2 shoes. They seem to be doing okay and feel pretty good. The heel cup is a little shallower than I am used to, but it isn't affecting my running. I still want to figure out the problem with the Beasts . . . . I may try one more time with a 12EE.
I'm taking off tomorrow and will do 18 miles on Saturday (without fagging out). Chip is doing the Germantown, TN half marathon and his wife Dori is doing the 5K. Good luck to you guys!
Tuesday, March 14, 2006
A better week
Sorry about the bummer post the other night. Sometime writing about stuff empowers us to control it. At least I think it helps.
Monday afternoon run definitely helped shake some of the garbage out. I did a 7.2 miler and continuously picked up the pace. This was a nice, hard run but I still felt in control and never felt like I was racing. Animal (Marc) ran the last couple of loops with my and helped me push the pace a little bit. Thanks Marc!
As some of you may know I normally do a 1.2 mile loop and here's my loops and equavilent paces:
10:14 loop is 8:33 pace
10:09 loop is 8:27 pace
10:00 loop is 8:20 pace
9:54 loop is 8:15 pace
9:29 loop is 7:55 pace
9:14 loop is 7:42 pace
Avg loop is 9:50 which is 8:12 average
After the run I lifted weights and did pretty good there as well.
Maybe I'm back to normal or at least as close to normal as possible.
Monday afternoon run definitely helped shake some of the garbage out. I did a 7.2 miler and continuously picked up the pace. This was a nice, hard run but I still felt in control and never felt like I was racing. Animal (Marc) ran the last couple of loops with my and helped me push the pace a little bit. Thanks Marc!
As some of you may know I normally do a 1.2 mile loop and here's my loops and equavilent paces:
10:14 loop is 8:33 pace
10:09 loop is 8:27 pace
10:00 loop is 8:20 pace
9:54 loop is 8:15 pace
9:29 loop is 7:55 pace
9:14 loop is 7:42 pace
Avg loop is 9:50 which is 8:12 average
After the run I lifted weights and did pretty good there as well.
Maybe I'm back to normal or at least as close to normal as possible.
Sunday, March 12, 2006
Funky weekend
Hi all . . .
It looks like I am going to make it through another weekend. It started off Friday night pretty good but went down hill from there. I went to a friend's house for dinner and it just sort of struck me how much of a 5th wheel I am. As much as they want to help me, I just feel that I don't fit in.
I got up Saturday morning to do my 18 miler. You guessed it . . . I fagged out at 16 miles. Between it being 70 degrees and humid and the Friday night funk, I just didn't have it in me. Chip ran 13 miles with me and we ran about a 8:40-8:45 pace. I pretty much ran this same pace for whole 16 miles. I guess I should be happy that I was able to do that much considering the conditions. Regardless, I am very task and goal oriented and my failure to make me goal put me into more of a funk.
On the up side, I picked up my new bike and it fits like a dream. All Ultegra components and the rear derailer is Dura-Ace! This thing is smooth! Can't wait to get it out on the road.
I'm back home after meeting with my church family group (small group). They try to help but sometimes there is no help. Some things just have to be dealt with. Of course, I've been warned that I'll have "spells" like this. It just hurts. I can't put my finger on anything specific. I just hate this hole that is inside me. I know . . . this is a bummer blog tonight. Sorry.
It looks like I am going to make it through another weekend. It started off Friday night pretty good but went down hill from there. I went to a friend's house for dinner and it just sort of struck me how much of a 5th wheel I am. As much as they want to help me, I just feel that I don't fit in.
I got up Saturday morning to do my 18 miler. You guessed it . . . I fagged out at 16 miles. Between it being 70 degrees and humid and the Friday night funk, I just didn't have it in me. Chip ran 13 miles with me and we ran about a 8:40-8:45 pace. I pretty much ran this same pace for whole 16 miles. I guess I should be happy that I was able to do that much considering the conditions. Regardless, I am very task and goal oriented and my failure to make me goal put me into more of a funk.
On the up side, I picked up my new bike and it fits like a dream. All Ultegra components and the rear derailer is Dura-Ace! This thing is smooth! Can't wait to get it out on the road.
I'm back home after meeting with my church family group (small group). They try to help but sometimes there is no help. Some things just have to be dealt with. Of course, I've been warned that I'll have "spells" like this. It just hurts. I can't put my finger on anything specific. I just hate this hole that is inside me. I know . . . this is a bummer blog tonight. Sorry.
Friday, March 10, 2006
Friday . . . at last!
Friday afternoon and I'm gettting ready to go to a friend's house for dinner and cards . . . No, not poker! Canasta. Nobody ever said I was exciting.
Let me catch you up . . . Wed night I did a 7 1/2 miler at an 8:36 pace. Felt pretty good. I'm still in the maddening search for new shoes. My old Beasts have close to 500 miles on them and I can tell it. I bought a pair of Saucony Grid Stabils just to have something to run in. I've always loved the fit and feel of Saucony but they just don't last. I have less than 250 miles on them and the soles are shot. I'm trying a pair of NB1010 until I can figure out how the new Beasts fit me. I may just have to stick to the Saucony until my marathon is over. At least I know they fit and they feel good though I can tell they're not as stable as the "fatboy" shoes from Brooks and New Balance.
Thursday night I did hills. Warmed up with 3 miles and did 5 x 0.2 mile repeats and then cooled off with a mile run.
This week has been pretty hectic. I've been in training at work all week and had an exam today. Thermodynamics and steam properties . . . . ACED the test! Next week is fluids and heat transfer-I can't wait . . . . yeah, right!
I'm planning an 18 miler Saturday morning and then I'm going to visit my parent and have THE BIG BREAKFAST. If you've never had THE BIG BREAKFAST at my parents house, you have missed one of the 10 greatest wonders in the universe. You don't have to eat for 3 days . . . sort of like a bear getting ready for hibernation. Eggs, bacon, ham, sausage, hash browns, grits, HOMEMADE biscuits, gravy. Enough to feed a small country.
so the plan is to drop about 3 pounds during the run and put it back on during breakfast. Doesn't that sound like a FATBOY???
Let me catch you up . . . Wed night I did a 7 1/2 miler at an 8:36 pace. Felt pretty good. I'm still in the maddening search for new shoes. My old Beasts have close to 500 miles on them and I can tell it. I bought a pair of Saucony Grid Stabils just to have something to run in. I've always loved the fit and feel of Saucony but they just don't last. I have less than 250 miles on them and the soles are shot. I'm trying a pair of NB1010 until I can figure out how the new Beasts fit me. I may just have to stick to the Saucony until my marathon is over. At least I know they fit and they feel good though I can tell they're not as stable as the "fatboy" shoes from Brooks and New Balance.
Thursday night I did hills. Warmed up with 3 miles and did 5 x 0.2 mile repeats and then cooled off with a mile run.
This week has been pretty hectic. I've been in training at work all week and had an exam today. Thermodynamics and steam properties . . . . ACED the test! Next week is fluids and heat transfer-I can't wait . . . . yeah, right!
I'm planning an 18 miler Saturday morning and then I'm going to visit my parent and have THE BIG BREAKFAST. If you've never had THE BIG BREAKFAST at my parents house, you have missed one of the 10 greatest wonders in the universe. You don't have to eat for 3 days . . . sort of like a bear getting ready for hibernation. Eggs, bacon, ham, sausage, hash browns, grits, HOMEMADE biscuits, gravy. Enough to feed a small country.
so the plan is to drop about 3 pounds during the run and put it back on during breakfast. Doesn't that sound like a FATBOY???
Tuesday, March 07, 2006
Getting back to life
A note for Cary . . . . the fat man has been trying to catch me the last couple of weeks. I let him sneak up on me by a couple of pounds so I am hitting my Weight Watchers hot and heavy again. I got back into sloppy eating habits and cut back a little bit on my running and WHAMO! The fat man was grabbing at my shirt tail.
I ran last night. A pretty good 6 miler. Was going to be an easy recovery run but the weather was so nice I started picking up the pace. I ended up running it in 49:18 (8:13 pace) which is decent for me . . . especially with the couple of extra pounds I picked up since the Mercedes. I also got back to working out seriously. I have determined that my life needs DISCIPLINE and STRUCTURE. The best way I can provide these things to myself is through my exercise (and getting rid of the girlscout cookies I bought!).
One more thing that I HAVE to get off my chest- Brooks has really screwed up my shoe . . . The Beast. They changed the model for "improvements" such as a better midsole, etc. According to Brooks, it is the same shoe, same last, same fit. I have to throw the B.S. flag on that last statement. I was originally in 11 1/2 D Beasts. I have tried 11 1/2 D, 12 D, 12 1/2 D, 12 1/2 2E. I just can't get the right fit!!! It seems they've narrowed up the midfoot area and increased the toebox. BIG BUMMER. I love the old shoe but this one just ain't right. I guess I'll have to go back to NB or Saucony.
I ran last night. A pretty good 6 miler. Was going to be an easy recovery run but the weather was so nice I started picking up the pace. I ended up running it in 49:18 (8:13 pace) which is decent for me . . . especially with the couple of extra pounds I picked up since the Mercedes. I also got back to working out seriously. I have determined that my life needs DISCIPLINE and STRUCTURE. The best way I can provide these things to myself is through my exercise (and getting rid of the girlscout cookies I bought!).
One more thing that I HAVE to get off my chest- Brooks has really screwed up my shoe . . . The Beast. They changed the model for "improvements" such as a better midsole, etc. According to Brooks, it is the same shoe, same last, same fit. I have to throw the B.S. flag on that last statement. I was originally in 11 1/2 D Beasts. I have tried 11 1/2 D, 12 D, 12 1/2 D, 12 1/2 2E. I just can't get the right fit!!! It seems they've narrowed up the midfoot area and increased the toebox. BIG BUMMER. I love the old shoe but this one just ain't right. I guess I'll have to go back to NB or Saucony.
Sunday, March 05, 2006
Catching up again!
Okay . . . I've caught enough grief that I am updating tonight.
Let's see how this week went. I ran a six miler Thursday afternoon after I got back in town from Vidalia.
I ran a 15 miler Saturday morning. Averaged 8:39 pace. Held a very good pace . . . it didn't vary by more than 10 seconds per the entire run. I was sort of surprised considering that I have been slacking a little bit the last couple of weeks. It hit me today that I REALLY need to bear down the next 9 or 10 weeks. It is getting down to crunch time and I need to get on the stick if I'm gonna break my four hour marathon.
I ran Saturday morning with Chip. He did a 17 miler, but we ran together pretty weill. May be the reason why I was able to hold such a good pace. Of course Chip's goal is to qualify for Boston (3:30). Thanks Chip!
After I ran Saturday morning, I went out and ordered my new bike. Yep, I did it!
A Specialized Roubaix Expert Double with compact chain ring. Not gonna talk about how much money I spent. I better like bike riding!
Let's see how this week went. I ran a six miler Thursday afternoon after I got back in town from Vidalia.
I ran a 15 miler Saturday morning. Averaged 8:39 pace. Held a very good pace . . . it didn't vary by more than 10 seconds per the entire run. I was sort of surprised considering that I have been slacking a little bit the last couple of weeks. It hit me today that I REALLY need to bear down the next 9 or 10 weeks. It is getting down to crunch time and I need to get on the stick if I'm gonna break my four hour marathon.
I ran Saturday morning with Chip. He did a 17 miler, but we ran together pretty weill. May be the reason why I was able to hold such a good pace. Of course Chip's goal is to qualify for Boston (3:30). Thanks Chip!
After I ran Saturday morning, I went out and ordered my new bike. Yep, I did it!
A Specialized Roubaix Expert Double with compact chain ring. Not gonna talk about how much money I spent. I better like bike riding!
Wednesday, March 01, 2006
trying to catch up
Hey all,
I've been bad. I have not been updating the last few days. Of course, I am working 12 hour days which means (after the roadwork) I only have about 10 hours a day. Sounds like a lot but after 7-8 hours of sleep, it is not much. I am going home on Thursday morning. I am ready for a break.
I ran a 10 miler last Saturday. It was supposed to be a 15 miler prepping for the flying pig marathon but I dogged it off after 10. It was raining and after working several 12 hour days, I just wasn't up for it.
I did run a 6 miler on Monday night. Nothing fast. After a day full of work in safety boots and climbing around, it was about all I wanted to do. Just ran and no dinner. Went to bed after shower.
I am planning on running a 6 to 8 miler when I get home on Thursday afternoon and doing my 15 miler this coming Saturday morning. I need to do 18 or more, but I have an event Saturday night and don't need to be totally wiped out. It is a big dress up gala and I am actually taking a companion. Not a date. She's a daughter of a friend of mine. I know . . . I'm old enough to be her father! I have no plans of anything other than having a nice dinner, enjoying the silent auction, and maybe some dancing.
I'll update after my run tomorrow.
I've been bad. I have not been updating the last few days. Of course, I am working 12 hour days which means (after the roadwork) I only have about 10 hours a day. Sounds like a lot but after 7-8 hours of sleep, it is not much. I am going home on Thursday morning. I am ready for a break.
I ran a 10 miler last Saturday. It was supposed to be a 15 miler prepping for the flying pig marathon but I dogged it off after 10. It was raining and after working several 12 hour days, I just wasn't up for it.
I did run a 6 miler on Monday night. Nothing fast. After a day full of work in safety boots and climbing around, it was about all I wanted to do. Just ran and no dinner. Went to bed after shower.
I am planning on running a 6 to 8 miler when I get home on Thursday afternoon and doing my 15 miler this coming Saturday morning. I need to do 18 or more, but I have an event Saturday night and don't need to be totally wiped out. It is a big dress up gala and I am actually taking a companion. Not a date. She's a daughter of a friend of mine. I know . . . I'm old enough to be her father! I have no plans of anything other than having a nice dinner, enjoying the silent auction, and maybe some dancing.
I'll update after my run tomorrow.
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