Saturday, October 28, 2006

Training 10/16 - 10/29

Oct 16 - 22

Mon- Rest

Tues- Purdue, 4.5 mi, 37:50, 8:24/mi; felt sluggish


Thurs-MKT, 7.8 mi, 1:04:31, 8:16/mi; I slipped on one of the trail bridges and went flying/sliding. I immediately got up and continued running, but noticed something running down my leg. After I finished, I noticed my elbow had a slight abrasion and the side of knee was worse. It felt okay other than sore from the abrasion. Lesson learned is to be extremely careful the week of the marathon.


Sat-3 mi casual run

Sun-Chicago Marathon, 3:06:25 7:07/mi

Running: 41.5 mi

Cycling: 0

Weight-lifting: 0

YTD Running: 1593.21 mi

YTD Cycling: 575.6 mi

Oct 23 - 29

Mon- Rest

Tues- Ankle still hurt so not ready to run or walk.


Thurs-Rain Run, 7.5 mi, 58:22, 7:47/mi; I ran a little further than normal on this run since I didn’t turn and take the trail back. Run felt okay until the last couple miles quads and left calf felt tight.


Sat-Panera Group, 8 mi, 1:06:08, 8:16/mi; Legs felt good, but hills were tough!

Sun-Weights, upper body, 42 min

Running: 15.5 mi

Cycling: 0

Weight-lifting: 42 min

YTD Running: 1608.71 mi

YTD Cycling: 575.6 mi

November 4th-CTC Cross Country Challenge 6K
November 11th-Cranberry Crawl 5K
November 18th-Cross Country Xtreme Off-Road 4-mile run
November 23rd-Thanksgiving Day Pie Run 5K/10K
December 2nd-Jinglebell 5K Run for Arthritis
December 9th-Cheese and Sauerkraut 10 Miler
December 31st-First Night 5K

Thursday, October 26, 2006

Recovery and Planning

I've formulated a training schedule for my recovery and the 6 running events that are left for me this year.

11/5-6K Cross Country Run
11/11-Cranberry Crawl 5K
11/23-Thanksgiving Day Pie 5K Run
12/2-Jingle Bell 5K Run for Arthritis
12/9-Cheese and Sauerkraut 10 miler
12/31-First Night 5K

I'm not setting to break any PRs on these races so will just see what happens.

So far I have 10 weeks planned which takes me to the 1st week of 2007. Average mileage for these weeks is about 30 miles. By then I will have (hopefully) made a decision where and when I am going to run a spring marathon.

I reviewed my training for the past 20 weeks and it has averaged only 38 miles per week. I know I can do better than this! I'm estimating my mileage for this year will be about 200 less than last year. I really had hoped to do better this year, but it was a stressful summer. Most weeks I only ran 4 days so I have a lot of room to add some mileage. I think it will pay off.

After my "recovery", I am hoping to work my way up to a peak of 54 miles with an average of 47 miles per week over 12 weeks which will put me into March. I may go even a little higher depending on how I am feeling. Beyond that, I don't know, but it feels good to have some of this planned out even though it may change.

Tuesday, October 24, 2006

2006 Chicago Marathon

We got in a bit later than we expected on Friday after fighting traffic for the last 45 miles of our drive. We went to the expo before it closed to pick up our race number and chip. Then, we arrived at Bar Louie about 8:30 pm. Some people had been there earlier and left, but we ate and had a good time until it hit us that we were exhausted so we headed back to our hotel to sleep. The run on Saturday was very relaxed, stopping to take pictures at several points and let others catch up. After the run, some of the group went to Starbucks. Someone mentioned we were more subdued than last year’s LCAR group and I am sure it is different every year. Hugh and I headed back to our room to shower and back over to the Expo to check out everything we missed the night before. I didn’t end up buying anything, but munched on all the free stuff. Then we had lunch and headed back to our room for a nap.

We had dinner at the Italian Village and thankfully, Jonguy made reservations or we would have had a long wait. Enjoyed talking to Letty’s sister and Leslie at dinner.

We set our stuff out for Sunday and then headed to bed about 10 pm and set the alarm for 5:30. I slept fairly well but when I woke up I felt like the room was spinning. We both had a pre-race shake and banana and used the bathroom 4 times each. Then we headed over the Congress and met Pappy and had our pre-race runner’s communion.

Hugh and I walked over to the starting area and I left him in the Preferred II and headed to the Competitive area about 7:20. There weren’t very many people in the corral for about 20 minutes and then it started to fill up. I’m standing there waiting with the 3:00 group and thinking about the race and wondering if it would be crowded, what it would be like, and trying to stay warm. I had an extra shirt so I wasn’t too cold. Before the marathon, I was thinking Chicago is flat and this will be much easier than other hilly marathon courses that I've done. However, I really wasn’t feeling ancy and ready to race like most races and this worried me.

Finally, the race starts and I’m not sure where the 3:00 pacer has gone, but see a few people with 3:00 on their backs so stay with them. I’m thinking there is no way I’m going to be able to keep this pace for 26.2 miles. However, I keep going and am on target mile after mile. I think I was even 50-something seconds ahead of schedule for awhile. I have several runners ask me if I am on target. I don’t really see a large amount of 3:00 runners so I am thinking I must have pulled ahead of them. Even though I was on pace, I never felt strong, relaxed, and in my groove the entire race. I would try to relax and it didn’t happen.

Half-way point, I am 1:29:22, which is right where I want to be. Before the race, I was hoping that I would feel good enough to pick up the pace after the first half. However, I make the decision to just try to hang on for awhile and see what happens.

I had been taking water at every station, and taking my Honey Stingers every 4 – 5 miles. The water stations were not that crowded for me but it took a bit of getting used to maneuvering in and out of them. After one water station about 18 miles, I notice a bunch of 3:00 runners in a pack. At this point, I also notice my left quad feeling a little tight. I feel a bit concerned at this point, but figure I’m fine since only 8 more miles and it may not get worse. I stay with the group for 3 miles and during this time notice my right calf, right quad, and right calf also tighten. Also, the left quad has gotten even tighter. At mile 21 I was still on target, but I really wanted the race to be over. I felt on the verge of having muscle spasms but thankfully did not.

I hung on for the last 5 miles watching my pace deteriorate and lots of people passing me. I figure at this point that it is best to keep running even though I really wanted to walk. It was a long 5 miles. Finally, I see the 800 meters ahead and then that bridge which earlier I didn’t think would be a problem, but really struggled to get up the small incline. I finished in 3:06:25 (1383 place), a bit short of my goal, but that's okay. I think I'll have better luck on a hillier course since that is what I am used to doing and am looking forward to trying for a sub-3 again.

As I was going through the finishing area, a guy from my Tu/Th running group walks up behind me. We talk briefly and I think he looks worse than I feel. He had finished about 3 minutes behind me and said he felt sick the whole race. I had badly needed to pee during almost the entire race so head to the bathrooms. Next I went to the EF area and waited for Hugh and nearly froze waiting.

About 12:45 he shows up. It took him a long time to get through the finisher’s area since there were a lot more runners. Hugh finished in 4:03:41 (12,468 place), a 17 minute PR for him! This is great considering his longest run was only 14 miles, he has had plantar fasciitis since April, and is walking better than me after the race. The marathon may have cured his PF?!

Here are the splits that I recorded:

M1 – 6:55 (HR-139)
M2 – 6:45 (HR-154)
M3 – 6:51 (HR-155)
M4 – 6:46 (HR-157)
M5 – 6:43 (HR-159)
M6 – 6:57 (HR-157)
M7 – 6:50 (HR-158)
M8 – 6:47 (HR-159)
M9, 10 – 13:32, 6:46 avg (HR-157)
M11 – 6:47 (HR-155)
M12 – 6:50 (HR-157)
M13 – 6:50 (HR-158)
M14,15,16 – 20:26, 6:49 avg (HR-158)
M17,18,19 – 20:40, 6:53 avg(HR-158)
M20 – 7:01 (HR-158)
M21 – 7:11 (HR-158) (my pace really starts to go downhill from here)
M22 – 7:25 (HR-157)
M23 – 7:37 (HR-154)
M24 – 8:07 (HR-150)
M25 – 8:41 (HR-147)
M26.2 – 10:38, 8:52 avg (HR-149)

After I found Hugh, we walk over to the Congress to sit for awhile. We probably sat for a half hour and then go back to Starbucks where he had coffee and I had hot apple caramel cider. We found a place to sit and talked to a nice couple for quite awhile. His boss had run the marathon and they asked us lots of questions. I was impressed with how nice everyone wherever were went, congratulated us on the marathon. We made it back to the hotel, took a nap and finally made it back to Bar Louie for dinner. Pappy gave a great speech on our accomplishments. After dinner we all said our goodbyes.

I’m feeling this marathon a lot more than my last. It was tough to walk yesterday but today no real pain but still difficult to walk. I decided to take an extra day off work to recover and spend time with the pets.

Sunday, October 15, 2006

Training 10/9 - 10/15

Mon- Rest

Tues- President's Hill, 7.5 mi, 55:52, 7:27/mi

Wed- Rest

Thurs- Rock Quarry, 7.8 mi, 1:05:48, 8:26/mi (finally taking it easy)

Fri- Rest

Sat- Boatman Hill Rd, 4 mi, 32:34, 8:09/mi

Sun- Purdue, 7 mi, 1:02:54, 8:59/mi, planned to run 10 mi, but had to cut it short since I badly needed a bathroom

I'm not feeling very positive about the taper this week. I suspect the reason is the taper itself. One week until Chicago so we will see what happens.

Running: 26.3

Cycling: 0

Weight-lifting: 0

YTD Running: 1551.71 mi

YTD Cycling: 575.6 mi

October 22nd-Chicago Marathon
November 11th-Cranberry Crawl 5K
November 23rd-Thanksgiving Day Pie Run 5K/10K
December 2nd-Jinglebell 5K Run for Arthritis
December 9th-Cheese and Sauerkraut 10 Miler
December 31st-First Night 5K

Sunday, October 08, 2006

Training 10/2 - 10/8

Mon- Rest

Tues- MKT, 5.2 mi, out 20 min (7:42/mi), back 17:06 (6:35/mi), 37:06, avg 7:08/mi; This run was out 20 min and then back so we could all finish about the same time. The goal was to do tempo run on the way back so runners could head over to the big shoe sale at Tryathletics.

Evening: Upper body workout#2, 39 min


Thurs-Schaefer's Shuffle, 7.8 mi, 58:29, 7:30/mi; This was a new course and I liked it. Hopefully, we do it again since I didn’t get lost and wasn’t following anyone.


Sat- MU Vet School Dog Jog with Rusty , 19:35, 6:19/mi

Afternoon: Boatman Hill Rd with Bruno, 4 mi, 35:26, 8:51/mi; This was a guilt run since Bruno couldn’t go to the dog jog. He set the pace and the first 2 miles was lots of stop and go. He had to be coaxed to the 2 mile mark. On the way back he ran a good pace and didn’t stop at all.

Sun- MKT, 14 mi, 7:20/mi

M1 - 7:43
M2 - 7:22
M3 - 7:23
M4 - 7:15
M5 - 7:25
M6 - 7:15,
M7 - 7:21 (51:45)
M8 - 7:14
M9 - 7:08
M10 - 7:19
M11 - 7:23
M12 - 7:25
M13 - 7:26
M14 - 7:02 (50:57)

After the first mile, the pace felt pretty easy for me. It was consistent and I didn’t feel like that I was pushing myself to keep this pace.

Running: 34.1

Cycling: 0

Weight-lifting: 39 min

YTD Running: 1525.41 mi

YTD Cycling: 575.6 mi

October 22nd-Chicago Marathon
November 11th-Cranberry Crawl 5K
November 23rd-Thanksgiving Day Pie Run 5K/10K
December 2nd-Jinglebell 5K Run for Arthritis
December 9th-Cheese and Sauerkraut 10 Miler
December 31st-First Night 5K

Saturday, October 07, 2006

Rusty's 9th MU Vet School Dog Jog 5K - A race to bark about

Today was the 13th Annual Dog Jog 5K Run sponsored by the MU College of Veterinary Medicine Class of 2008. Hugh is out of town so only one dog could participate. Rusty has only missed this race once since 1997 so Rusty had seniority and Bruno stayed home. When it was time to leave I slipped Rusty into the garage when Bruno wasn’t looking. Up to this point, I’m not sure that Rusty suspected that we were going to a race. I had placed his leash in the car last night when the dogs were in another room.

Once we arrive, I left him in the car and retrieved our race packet and used the restroom. We had about 30 minutes to socialize with dogs and humans before the race began. It looked like a good crowd for the race and definitely a lot more people than 2 years ago. Pretty good considering there were 2 other 5Ks in the area going on at the same time today.

Rusty is a 4 time dog jog winner (1st male with dog) since 1997). Last year I was out of town so couldn’t run the dog jog. We did run the 5K Paws in the Park in May, but were beaten by a faster guy and dog. I really didn’t expect that we would have much of a chance of being a 5 time winner since I had to pull him the last part of that race.

Mike, and his dog Riley, from the Tu/Th running group was there so I favored him to win since he runs a fast 5K and has a dog that always seems to pull him. At this point Rusty is quite excited and barking. They lined us up and told the runners without dogs to get in front. I think this is a mistake at dog races and think it is better to line up according to speed regardless of whether the person has a dog or not. As I expected, the faster runners with dogs, had to break through the crowd at the beginning, but Rusty and me were up front with the lead dogs and runners.

The first turn came up quickly and at this point there were 4 runners together (3 of us with dogs). I glanced at my instantaneous pace on watch which said 6:09/mi. The runner in the lead was a female with a dog. Her dog was biting at the male runner beside her without the dog and also biting at Rusty and me and blocking us with the leash. The dog wouldn’t let us pass her. I moved over farther into the street, but her dog followed. It seemed like they were trying to run me off the course. Then her dog would go back and try to run the other guy without the dog off the course.

We had to cross the road using an overpass. The girl with the dog (she called it Elly), cut right through the landscaping and headed up the steps to the over pass completely bypassing the ramp we were probably supposed to take. Those of us with dogs pretty much had to follow. Once we crossed the road, Mike and Riley came up behind me and I told him to watch out for that dog.

Then Elly wrapped herself around a tree so we raced ahead and I noticed Riley had been distracted by a squirrel so we passed her as well. With so much going on and no one at all of the intersections, it was difficult to know where to turn. Fortunately, the no-dog guy knew the course and we followed him.

After wrapping herself around the tree, the dog from HELL-Y passed us. Then at the next intersection they cut through a circle drive instead of going on the road around the cone. I tried to stay on the sidewalk if Elly was on the road. If she was running on the road, I would move to the sidewalk. I was desperately trying to avoid her. She was gaining on us so it was becoming less of a problem, but I don’t think I would have dared to pass her. Rusty was just running straight ahead following beside me as I had to maneuver through all of this. He actually pulled pretty hard the first mile or so and then just stayed with me. At one point, Elly was running in the road and the guy without the dog was on the sidewalk. There were cars between them and she wanted to dart between the cars to get him. The dog seemed to pull more left and right than straight ahead. She was fast and had a fast owner, so stayed in the lead. I’m sure she could have gained the lead more if she would have worried more about running straight ahead than trying to run other dogs and runners off the course.

We raced ahead. There was no time to get splits today but pace still looked good at about 6:23/mi and we had about 0.6 miles to go. We crossed the road we crossed earlier except this time didn’t use the overpass, but there was someone to watch for cars. Elly and her owner at this point were a good distance ahead and I didn’t have to worry about being bitten or tripped. Mike and Riley passed us, but I stayed right behind them. Then the final turn to the finish line, he had pulled a bit ahead of me. I decide we are so close that Rusty and I need to make a move. He wasn’t pulling me so I didn’t know if he could keep up which is one reason I waited until near the end to see. I felt that I a kick left in the end and hope he would too.

I sped up and we passed Mike and Riley. Then a few seconds later crossed the finish line at 19:35. Mike and Riley were right behind us at 19:36! The first runner to cross was without a dog was about 19:12. Elly and her owner were about 19:17. I pushed so hard at the end to pass and stay ahead of Mike and Riley so I was really out of breath.

The prizes were the best I’ve ever seen at a race. They gave various gift certificates to the top 3 for the walkers, male and female without dogs, and male and females with dogs. Rusty would bark as if he were cheering each time one of the runner's with dogs won something. If people clapped, he barked. Rusty and I won $160 of Andy’s Frozen Custard (52 of them!), a Walt’s $45 bike tune up, and dog treats. Those prizes were so great I could hardly believe what I was hearing. Then I took Rusty to the dog park to run free, swim, and fetch a tennis ball. I had Andy’s Frozen Custard on the way home.

Rusty’s Dog Jog History

1997-(4 months old)-finished with me pulling him
1998-finished with him pulling me
1999-finished with him pulling me
2000-still pulling, but managed second place male with dog in 21:40
2001-19:30, 1st place
2002-19:49, 1st place
2003-20:14, 1st place
2004-24-something since we made a wrong turn and ran an extra 0.5 miles, but still 1st place; Bruno ran his first dog jog and was 2nd place.
2005-out of town
2006-1st place in 19:35 by only 1 second; course measured 3.124 on GPS.

The 5 time MU Vet School Dog Jog Champion and his running partner.

Sunday, October 01, 2006

Training 9/25 - 10/1 and Columbia Half Marathon Challenge

Mon- Rest

Tues- Jaera's Jaunt, 7,1 mi, 51:04, 7:12/mi; I had planned to take it a bit easy and we started out with about 1.5 mi warm-up. After warm-up , I picked up the pace a little, but didn’t seem too fast. However, everyone was staying behind me and not passing me which felt strange. Then on the first hill at Campus View Dr, the faster A group runners started to pass. After reaching the top of the hill, they weren’t too far ahead so I decided that I would try to stay with them. The next major hill in Reactor park everyone sped ahead of me on the hill. However, I slowly caught them on the longer but less steep hill going up Stadium Dr and passed all of them effortlessly. I ended up being one of the first finishers in the A group with the fastest time I’ve ever run on this course. I’m thinking that doing the Duathlon on Sunday instead of a long run probably helped me run faster.


Thurs-MKT, .7.8 mi, 1:06:04; 8:28/mi; I think a lot of people must have been tapering for the half marathon since only 4 runners went to the farthest turn around point. I kept the pace reasonable and slowed down quite a bit the last few miles since I badly needed a bathroom. We were supposed to do half mile intervals, but I think most people did not.


Sat-MKT, 6.0 mi, 45:00; 7:30/mi; I ran each mile at almost an exact 7:30 split.

Sun-Columbia Half Marathon Challenge

We left the house about 6:40 for the race which started at 8 am. I picked up my chip and then ran 3 miles since the plan was to run a total of 20 miles today. I ran the 3 miles at about a 9 min pace and arrived at the start line about 10 min before the race started. There were 268 people running the individual marathon, 75 more than last year. Temperature was a little warm at 62 F.

There were about 30 relay teams running so I figured there would be quite a few fast starters. During, the first mile a guy that runs on Tue/Thur was really surprising me with his starting pace. I think he started a little fast and eventually, I pulled ahead of him during the first 2 miles. At times my watch was saying I was running a 6 min/mi pace so I had to slow down. First mile split ended up at 6:17. I missed some of the mile markers along the way so used my GPS to get the splits.

I was attempting to keep the pace at about 6:30/mi with a goal of 1:25. Although, I realized with this hilly course maybe a more reasonable goal would be 1:30. My PR for this course in 2004 was 1:33:02 and last year I ran in the relay. I skipped the first water station and my first 3 mile split was 19:19.

Mile 4 included the first major hill and split was 7:19. So far no one including relay runners passed me. Mile 6 a female runner, Andrea, passed me and I passed a relay runner. I could also hear another runner, Cesar, behind me. He passed me after the water station, but I passed him back and stayed ahead of him for the next mile. Slowly, I was gaining on Andrea. Also, I noticed a guy that was stopped on the side of the trail ahead and then he started running again. Soon after that, he started walking and I passed him. He did not look well. I wondered if I should have asked if he was okay. I passed Andrea and then Cesar passed her as well. She said we looked like we were running a 5K. I told her she would probably catch us on the next hill.

Up the final hill which is about mile 12, Cesar caught up and passed me. After the top of the hill, I resumed my speed and picked up the pace. My split for mile 12 was 6:45 which seemed pretty good for the hill. After the beginning of mile 13, the sick guy caught up and stayed with me. We ran together with me pulling ahead of him once. About the last .2 miles he really picks it up and passes me. I figure he must be much faster and can’t catch him. The final mile which turned out to be 1.35 my split was 9:19. Several others GPS measured 13.3 – 13. 4 so the course may have been a little long. It was changed slightly this year as well. UPDATE: I just found out from the race director that a volunteer directed people around the quad on campus instead of straight across. This definitely would account for the extra distance.

Here’s my splits:

1 - 6:17
2 - 6:37
3 - 6:25 (19:19)
4 - 7:19
5 - 6:26
6 - 6:51 (20:38)
7 - 6:45
8 - 6:41
9 - 6:35 (20:02)
10 - 6:45
11 - 6:39
12 - 6:45 (20:09)
13.35 - 9:19

Here’s my splits, course map, and elevation from my data recorder which is always a bit different than I get on the watch Bones in Motion Blog

Looking at my 3 mile splits, my pace looks very consistent. Considering the hilly course, I’m happy with my time which is 3:35 faster than 2004 and I think the course may have been a bit long. My time is not a PR though. I ran 1:26:28 in March on a flatter course before the Flying Pig.

I waited about 20 minutes until Hugh crossed at 1:51:02. Then I headed out for a 4 mile run which I ran at about a 10 min pace. I returned to the park and ate my post race meal and the awards ceremony was held. I placed 2nd of 15 guys in the 35 – 39 age group. The guy that beat me was quite a bit faster. Overall, I placed 10th of 268 runners and 8th overall among men. Final results should be posted at Columbia Half Marathon Challenge website

My mileage hasn’t been that great for the past several weeks, but I guess that’s okay since I ran a marathon a month ago and several races. Hopefully, it is enough to have a chance at a sub-3 since it is now taper-time. I think I’m ready for it too since I didn’t feel very strong on the hills today.

Running: 41.25

Cycling: 0

Weight-lifting: 0 min

YTD Running: 1491.31 mi

YTD Cycling: 575.6 mi

October 7- MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon

Finisher Medal and 2nd Place Age Group Award