Sunday, July 30, 2006

Training 7/24 - 7/30

Mon-Planned 4 miles but decided to rest.

Tues- President's Hill, 7.5 mi, 59:34, 7:57/mi; This was a tough run. I felt like I was going faster. Likely still recovering from the weekend.

weights, upper #1, 42 min

Cycling, 15.1 mi, 55:30 3:40/mi (fastest pace on this course) ; I’m wondering how I would do if I actually tapered for a bike race.

Wed-Rest and everything felt good.

Thurs- Capen Park, 7.5 mi, 59:46, 7:58/mi; I felt sore before this run which is strange since I felt recovered on Wed. I don’t mind running in the heat, but I think it really slows me down sometimes.

Fri-Again, planned a 4 mile run but decided to rest. We ended up going to the drive-in to see Cars and Click. I can’t remember the last time I went to a drive-in theatre. Cars was okay, but I liked click much better. It reminded me of It’s a Wonderful Life.

Sat-Since I went to bed at an insane hour, I didn’t get up until 11:30. It was already hot, but I went ahead and ran 4 miles (instead of the 10 I had planned); 41:43, 10:26/mi; took it extremely easy in the heat and didn’t feel like pushing it before my long run on Sunday.

Sun-I didn’t run the Show-Me State Games race since I wanted to get my long run out of the way early. Hugh ran the race and placed 3rd in his age group.

HOA Course (0.5 mi – 23.5 mi), 23 mi, 3:16:59, 8:34/mi; I felt pretty good even though the pace was slow. Temp was about 77 when I started at 6:30 am and up to 91 by the time I finished. I felt much better than during the hot run 2 weeks ago. Pace was only 3 seconds per mile faster though. I’m running the trail next week for my 16 mile long run so I can get some speed.

Running: 42 mi

Cycling: 15.1 mi

Weight-lifting: 42 min

YTD Running: 1147.95 mi

YTD Cycling: 339 mi

August 5th-Great Sandbagger
September 4th-Heart of America Marathon
October 22nd-Chicago Marathon

Sunday, July 23, 2006

Training 7/17 - 7/23; Smokin' Chicks 5K and Show-Me State Games Duathlon

Mon-Cycling, 14.5 mi, 1:06:13, 4:34/mi; I installed and tried out the aero bars that I purchased in May. First time on the bike June 12th.

Tues- Jaera's Jaunt, 7.1 mi, 52:04, 7:20/mi; 5:30 am and HOT!


Thurs-MKT Bridge Tempo, 8 mi, 1:02:03, 7:45/mi; Took the pace a little easier. I felt I needed a rest from the insane pace.

Fri-Rest, planned a run but decided to rest after another extremely busy work week.

Sat-Bear Creek Trail, 6 mi, 58:20, 9:43/mi; Slept in an hour later than usual and ran at 7 am on the part with the big hill and took it easy since I was planning to run a 5K at 7:30 pm.

Smokin’ Chicks 5K-Temps were a little more reasonable than the 5K last Friday, but still about 82. This was the second year for this race and the first time I have run it. I started out a little fast for the temps. There were 88 runners and seemed like a big pack at the front. Seemed like a lot of fast runners. My first mile split was 6:03. The second mile had a hill where we turned around and I was feeling it. Second mile split was 6:47. 3rd mile split was a little faster at 6:39, and the last 0.1 was 42 seconds. Overall 20:11, 6:31/mi and placed 12th. Most of the age groups were 10 years. The overall winner was the same age group as me. Since they gave overall awards, he was dropped from my age group rankings, and I got the bronze medal.

Hugh ran this race too, but didn’t place in his age group. He did have a good time though. Smokin’ Chicks offered the runners a BBQ buffet for $6 and we took advantage of that before leaving about 9:30 pm.

Update: Smokin' Chicks Results

Sun-I decided last week that I would go ahead and compete in the Show-Me Games Duathlon if I felt okay on Sunday morning. I had everything ready to go on Friday night. I didn’t preregister so I arrived about 6:40 for the race which started at 8 am. The Triathlon also took place at the same time.

The swimmers started in 2 waves. The duathlon consisted of a 20.9 mile bike and a 5K run. We were supposed to start with the 1st wave of swimmers, but no one officially told us to start so they had us start with the second wave of swimmers and took 5 min off our clock times in the end.

I was a little concerned about the start with all the bikes together and not spread out, but we spread out pretty quickly. The nice thing about not having to run first is that a bunch of bikes didn’t pass me later. This is the hilliest course that I have ever raced. It went down to the Missouri River bottoms and there were hills on the way down and of course on the way back.

I passed back and forth a couple cyclists and was able to pretty much maintain my position the entire portion of the bike course although I was passed by a few of the fast people from the triathlon competing either as individuals or a team. I kept a good pace and averaged 18.4 mph (1:08 for 20.9 miles and transition about 1.5 min) which is a little faster than my last duathlon and this course was 6 miles longer and hillier. Due to my severe lack of training on the bike recently, plus a 5K the night before, I was pretty happy. I used the aero bars on the flats and felt pretty comfortable. I was not prepared for the hills but I think I have improved a little even without biking. Maybe running on all those hills helps? I think training on hills in the future will allow me to have some significant improvement in my average speed. I would also like to invest in some different wheels at some point. I’m just not sure what to get.

The 5K run course was on the MKT trail so it was completely flat. I was definitely feeling that bike race for about the first ½ mile of the run. Once I relaxed, I was passing lots of runners, the ones I couldn’t pass on the bike. I didn’t count but may have passed about 10 runners. I’m sure some were from the triathlon, but I wasn’t paying attention to how they were marked. I finished the run in 21:48 (7:02/mi). Overall time was 1:31:19 and I placed 2nd in my age group 35 – 39. The overall winner of the duathlon was in my age group with a time of 1:16. However there were no overall awards so he wasn’t dropped out of my age group. I’m looking forward to seeing the results in a couple days to see how many competed and how I placed overall.

Update: Duathlon Results

After lunch, I decided to go ahead and do the 14 mile run I had planned for today since I was feeling pretty good.

MKT, 14 mi, 1:59:17, 8:31/mi; I felt it wise to keep the pace reasonable and kept a consistent pace for the entire run which felt great.

Running: 41.3 mi

Cycling: 35.4 mi

Weight-lifting: 0

YTD Running: 1105.95 mi

YTD Cycling: 323.9 mi

July 30th- Show-Me State Games 5K
August 5th-Great Sandbagger
October 22nd-Chicago Marathon

The Hardware (and Nisa)

Tuesday, July 18, 2006

Record Number Attend Th/Th Run

Columbia Multisport Club’s Tu/Th 5:30 am running group broke our previous morning- run attendance-record of 72 people. This morning's goal was to get 100 runners and we exceeded that with 137 runners. The group includes runners and walkers of all speeds that run for a variety of reasons. Over 100 of the club's 500 members will be heading to Las Vegas, in October, for CMC’s bid at the National Triathlon Club Championship. For information about joining the group, visit Columbia Multisport Club

Sunday, July 16, 2006

Training 7/10 - 7/16

Mon-Boatman Hill Rd, 4 mi, 31:50, 7:58/mi

Tues- Dave's Dirty Devil Run, 6.6 mi, 47:39, 7:13/mi

Weights, upper#2, 39 min


Thurs-MKT, 6 mi, 51:00, 8:30/mi

Fri-Red, White, and Green Estate 5K (3.1 mi), 21:59, 7:05/mi

This first annual run took place at 7:30 pm in Mexico, MO with a temperature of 88 F and quite humid. It was sponsored by the City of Mexico, Mexico YMCA, and the Mexico Bulldogs Cross Country Team. The Mid-Missouri Road Runner had planned to run this race together, but only 4 of our small group participated. The race started near a lake and took place on the Green Estates. The course started on gravel and then meandered around a mowed grass path with a white line.

I followed a couple 18 yr olds at the beginning and they eventually pulled farther away once they were warmed up. I maintained my 3rd place position for about 1 mile. First mile split was 6:20. Then I was really starting to feel the heat. I was passed by one younger guy. My second mile split was 7:09, and then I was passed by 2 other guys, one the same age as me. Near the finish, I didn’t have much left and another guy sped past me so I finished in 7th place overall out of 50 people (mostly men). My last 1.1 mi split was 8:30.

Hugh finished in 25:19 and 14th overall. Our times were about 3 – 4 minutes slower than normal. We both placed 2nd in our age groups and received silver medals. Muffins and water were served after the race. Our friend Peggy in the 45-49 age group was first female overall due to the low number of female participants. She was quite surprised to win. James another MMRR, also was second in his age group.

Sat-Stephens Park/Grindstone, 8.75 mi, 1:14:57, 8:34/mi

Sun-HOA Marathon Course (Miles 4 – 22 - 20), 20 mi, 2:52:18, 8:37/mi
Temperature was 72 at the beginning of run and 88 by the end of the run. I expected pace to be slower and was pretty much wiped out by 15 miles, so took it slower the last 5 miles. I had water every 4 miles, but didn’t feel that was enough. Considering the heat and hilly course, it was a good run.

Running: 48.45 mi

Cycling: 0 mi

Weight-lifting: 39 min

YTD Running: 1064.65 mi

YTD Cycling: 288.5 mi

July 22nd-Smokin’ Chicks BBQ 5K
July 30th- Show-Me State Games 5K
August 5th-Great Sandbagger
September 4th-Heart of America Marathon
October 22nd-Chicago Marathon

Monday, July 10, 2006

Training 7/3 - 7/9


Tues- Tripp 10K (6.2 mi), 54:21, 8:46/mi; took it easy for the race

1 hour later: Parley P. Pratt Memorial Freedom Run, 4 mi, 25:39, 6:25/mi


Thurs-Capen Park/Mulch Pile, 7.5 mi, 57:11, 7:37/mi


Sat-MKT, 10 mi, 1:20:41, 8:04/mi; started out slower and picked up the pace; last mile in 6:50

helped friends move: 4 hrs

Sun-HOA Marathon Course (Miles 4 - 20), 16 mi, 2:05:29, 7:51/mi
Feeling just a little sore from the moving, but the run went very well. I felt strong the second half. This course has great hills, especially the second half. I like this course, but it can difficult in some places with no shoulder on the highway. I ran on the white line whenever a car approached me.

Running: 43.7 mi

Cycling: 0 mi

Weight-lifting: 0 (4 hrs moving instead)

YTD Running: 1016.2 mi

YTD Cycling: 288.5 mi

July 14th-Red, White, and Green Estate 5K Cross Country Run
July 22nd-Smokin’ Chicks BBQ 5K
July 30th-Show-Me State Games 5K

Tuesday, July 04, 2006

Parley P Pratt Memorial Freedom Run (4 miler)

This morning about 1 hour after running with the Tu/Th running group for 6 miles, I ran the Parley P. Pratt Memorial Freedom Run. This is likely one of the few runs that celebrates a jail break and the only 4 mile race that I’ve ran. The entry fee for this race is only $1 and the run is 2 miles out and back on the MKT trail.

I took it pretty easy for the earlier run to save my legs just a little for the race. I was at least hoping to race if anyone showed up to run my pace. With the lack of sleep last night and still not feeling quite recovered from earlier runs, I was thankful there were no hills in this race.

Before the race, we learned a bit about the history of Pratt In Missouri, in 1838, there was an executive order issued by the governor that Mormons could be shot. Parley was arrested after agreeing to meet with militia leaders and placed in jail in Missouri for about 8 months until he made his escape on 4 July 1839. The executive order to shoot Mormons was rescinded 30 years ago in 1976. Scary, a person could be shot just because of their religion. Maybe, another reason for Missourians to be proud of their history? Not. Hopefully, our leaders have learned something from this mistake.

The race started about 7:30 am. It was raining earlier this morning during my run, and also started to rain during the race, raining harder by the end. I was hoping to place in the top 5. I planned in the beginning of the race to stay behind Matt D. (much faster than me) and started the race off in second place.

At about the 1st mile, I was passed by a male and then a female. About mile 1.5 I heard someone that sounded familiar behind me. It was Alison that runs Tu/Th. Usually, I can keep her pace and we stayed together up to the turn around catching up and passing the guy that passed me earlier. Alison slowly pulled away, but I maintained my 4th place overall position until the end of the race. I was second male overall out of 70-something runners. First place time, Matt was 22:55 and I was 25:39. Alison placed 25:11 and was the 1st female overall. I was okay with my time even though a bit (23 seconds) slower than last year. Hugh knocked 2 1/2 min off his pace last year running in 30:09!

Training 6/26 - 7/2


Tues- President's Hill (Reverse), 7.5 mi, 52:18, 6:58/mi; Ran down the big hill today. Pace was about 48 seconds per mile faster than normal for this course.

Reactor Park 5K (not a race), 21:59, 7:05/mi; 2 runners this week and Allan helped push me. I did not think I would be running this pace for a second run of the day. This 5K course also has a big hill near the beginning.


Thurs-Jaera's Jaunt, 7.1 mi, 54:11, 7:38/mi; The pace felt like everyone was taking it slower than usual, but probably good to back off for a day.


Saturday-Column's Run and MKT (10 miles road and 4 miles trail), 14 mi, 1:52:16, 8:01/mi; Felt good when finished and felt like I could have run a few more miles.

Sun-weights, upper #1, 42 min

Boatman Hill Rd (hills), 8 mi, 1:09:43, 8:43/mi; 92F and took it pretty easy. Good heat training.

Running: 39.7 mi

Cycling: 0 mi

Weight-lifting: 42 min

YTD Running: 982.7 mi

YTD Cycling: 288.5 mi

I’ve adjusted my running schedule again increasing the mileage. Originally, I had planned to peak at 46 miles and now 54 miles. I have a few 5Ks planned which should be good speed workouts. I’ve decided that I will likely not do the Show-Me State Games Duathlon. I will probably do my next duathlon in the fall. Hopefully, I will get the aerobars installed soon and get a chance to train with them.

July 14th-Red, White, and Green Estate 5K Cross Country Run
July 22nd-Smokin’ Chicks BBQ 5K
July 30th-Show-Me State Games 5K