Sunday, December 30, 2007

12/24 - 12/30

Date: 12/24/2007 1:07 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 52:00
Weight: 157 lb
Misc: Quality: 8/10, Effort: 9/10

Date: 12/25/2007 7:00 AM
Type: Tempo
Course: Miscellaneous Route
Distance: 11.3 miles
Duration: 1:27:27
Pace: 7:45 / mile
Shoe: Mizuno Alchemy
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 25° F, Sunny
Notes: 1st 7.3 mi at 7:41 pace and last 4 at 7:52/mi

Date: 12/27/2007 5:30 AM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 59:57
Pace: 8:07 / mile
Shoe: Mizuno Alchemy
Weight: 160 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 34° F

Date: 12/27/2007 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 54:00
Weight: 160 lb
Misc: Quality: 9/10, Effort: 9/10

Date: 12/28/2007 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 31:41
Pace: 7:56 / mile
Shoe: Brooks Beast
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F

Date: 12/29/2007 6:00 AM
Type: Long
Course: Frostbite 14
Distance: 15 miles
Duration: 1:57:40
Pace: 7:51 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 24° F, Sunny, Windy

Date: 12/30/2007 7:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13 miles
Duration: 2:18:46
Pace: 10:41 / mile
Shoe: Mizuno Wave Ascend
Weight: 159 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Devil's Ice Box - one 7 mi loop & Gans Creek 6 mi

Running: 50.7 Mi - 7:15:31

Weights: 1 hr 46 min

YTD Running: 2562.8

I'm pretty happy with my running this week. Mileage has been much better for Nov/Dec than last year. I feel fine right now, but may have overdone it for the 5K tomorrow. However, I think I can probably beat my time of 20:43 last year.

December 31-First Night 5K

Jan 5 - Runner's Choice 20K

April 21-Boston Marathon

Sunday, December 23, 2007

12/17 - 12/23

Date: 12/17/2007 8:23 PM
Type: Weight Training
Duration: 57:00
Misc: Quality: 9/10, Effort: 9/10
Notes: upper lean #1 (chest, shoulders, triceps), PT, & Wobble

Date: 12/18/2007 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 6.1 miles
Duration: 44:06
Pace: 7:14 / mile
Shoe: Mizuno Alchemy
Misc: Quality: 10/10, Effort: 9/10
Notes: Snow on the trail portion was packed but a little uneven. Felt very strong today.

Date: 12/20/2007 5:30 AM
Type: Tempo
Course: President's Hill - A Route
Distance: 7.6 miles
Duration: 55:08
Pace: 7:16 / mile
Shoe: Mizuno Alchemy
Misc: Quality: 9/10, Effort: 9/10
Weather: 41° F

Date: 12/21/2007 3:00 PM
Type: Easy
Course: Rock Bridge Devil's Ice Box - 1 loop
Distance: 7 miles
Duration: 1:16:11
Pace: 10:53 / mile
Shoe: adidas Supernova
Misc: Quality: 7/10, Effort: 5/10
Weather: 52° F, Partly Cloudy
Notes: Trail very muddy and sloppy today. A little snow in places and a few branches in the way from ice storm.

Date: 12/22/2007 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:46:24
Pace: 8:20 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 50° F, Overcast
Notes: Long Run Lunatics long run to kick off Boston Marathon training. First loop 1:26. The 20 miles seemed to go by quickly on this pretty hilly course. Great run and seemed to go by quickly.

Date: 12/23/2007 8:15 AM
Type: Easy
Course: Oakland Church Loop
Distance: 10 miles
Duration: 1:31:22
Pace: 9:09 / mile
Shoe: adidas Supernova
Weight: 157 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 16° F, Sunny
Notes: Snowed 2 inches last night so had to deal with snow on the roads today, but it was a beautiful sunny morning for running. I actually felt like getting out even the the temp was 16F. First 3 miles were pretty slow at about 10 min/mile and the rest ran at low 8s to 9s depending on how well the road was cleared of ice and snow.

I’m now using RunningAhead.com to record my training as well as the Thinnman Log. The plan is to only use Running Ahead starting Jan 1.

Running: 50.7 Mi - 7:13:11

Weights: 57 min

YTD Running: 2512.1

December 31-First Night 5K

April 21-Boston Marathon

Monday, December 17, 2007

A Better Alternative to Cool Running/Active Trainer

For anyone that feels left out in the cold by Cool Running and Active Trainer, the site Running Ahead looks like a great alternative.

I've set it up and entered data for one week and I think it is a much better log than Cool Running. I found Cool Running to be more difficult than my Thinnman Spreadsheet that I've used for 3 years and was hesitant to switch. I was considering switching to Cool Running, but with the merger with Active Trainer, it looks like they have ruined a good training log. Also, the transition is not going smoothly and Active trainer charges for features that Cool Running provided free. Everyone seems to be confused and people that were switched to Active Trainer from Cool Running are finding other alternatives.

The Running Ahead site is more user-friendly and and has more useful features than Cool Running. Like Cool Running, it allows the user to enter different cross training activities. You can set up all of your running routes and even map them if you like. It would be nice if they would add a feature to import routes that are already mapped, but you could just put a link in the notes for each route. The shoe tracker will even let you enter previous mileage for a pair of shoes. It also will track PRs, graphs, export to Excel, has scripts to use to post data to a blog, and allows you to share your log with others by making it public.

The only thing I didn't like is when I selected their option for strength training it didn't allow me to enter the duration. I found a way around it by adding a new activity called weight training which will allow me to enter the duration. The activity called strength training they had set up was nice in that if you want to be really specific about your workout, you can enter each exercise, number of reps, and sets. It just needs a place to add duration.

If you want to switch to Running Ahead or some other log, you can download your data from Cool Running. It is pretty easy if you have a link where you have shared your log if you can't sign into Cool Running to do so. Once you can see your log, click on "Tools" and "Click here" which will save your file as a .cgi. Then you can send the file to Running Ahead and they will import into your User ID. If you want to view the file in Excel, first open Excel and then select File, open to select the .cgi file to import into Excel. Excel will walk you through the steps.

In the right column of my blog, you can see last week's workouts as well as the YTD (in the Running Ahead Log). In order to see my entire log, just click on the link below my distance totals.

12/10/07 - 12/16/07

Mon- Rest

Tues- Snow/Ice Route, 6.2 mi, 44:59, 7:15/mi
We ran our snow/ice route that we used last year since the trail was too icy. Our courses always start on the trail and we connect to the roads, but we would have needed skis to use the trails. Near the last 2 miles it started to pour rain.

Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 49 min

Wed- Rest

Thurs- Diva - Roads, 7.1 mi, 50:44, 7:09/mi
We ran this route but didn't do the trail part due to ice. The funny thing about this route is that the group I have run with has never run it correctly. This time we ended up running a little further which was good since we cut off the trail part at the beginning.

Fri- Rest

Sat- Frostbite 14 (Long Run Lunatics), 14.4 mi, 2:06:47, 8:48/mi
Brett mapped out a course ahead of time that avoided the trails due to ice. Friday night it snowed and was still snowing at 5 am. Eight lunatics actually showed up to run in this winter wonderland. The temp didn't feel too bad, but it was difficult to get traction and push off. Often we were forced to move over to the shoulder by cars. People were not going to be stranded in their homes 2 weekends in a row so there was traffic and snow doesn't keep as many people off the road. Overall a good run, but pace was slowed due to the road conditions.

Sun- Oakland Church Loop & dogs, 14 mi, 2:08:10, 9:09/mi
This is the same routine I ran with Hugh last week, but the roads had been plowed so a little better than last week and almost 7 minutes faster.

Running: 41.7 mi

Weights: 49 min

YTD Running: 2461.4

December 31-First Night 5K

April 21-Boston Marathon

Sunday, December 09, 2007

12/3 - 12/9 & Cheese and Sauerkraut 10 miler

Mon- Rest

Tues- Dave’s Devil Run, 6.6 mi, 47:22, 7:11/mi

Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble, 58 min

Wed- Rest

Thurs- Rock Quarry, 7.8 mi, 1:02:52, 8:04/mi

Fri- Rest

Sat- Cheese and Sauerkraut 10 miler
This is a prediction race where the closest predictor wins cheese and the worst wins sauerkraut. Also, the race is run without watches. Woke up to rain, but it wasn’t quite freezing on the roads. Conditions were definitely better than the previous year when we had to run on treacherous snow on the trail portion. This year it was cold and windy, and drizzling. We took hot chocolate and sauerkraut brownies for everyone after the race.

I didn’t plan to break any records this year and predicted 1:12:30, which was a bit slower than my 1:07:17 PR in 2005. Phil predicted 1:10:00 and Tom predicted 1:09:30. Hugh predicted 1:25:00. Phil thought my prediction was a little slow but told him I would try to stay with him. I’ve been feeling sluggish lately and was thinking 7:15 miles sounded more reasonable.

We took off at what felt like a slow pace, but were ahead of everyone. After a couple miles the pace started to feel a little harder and we were heading into the wind for awhile. Then we had to go out and back on a portion of the road and back onto the trail to the start. They told us our time for the first loop was 33:26 which I am thinking is good, but didn’t know if I could keep up this pace.

I managed to stay with Phil until right before 8 miles, he started to pull ahead and Tom passed me. I could see them both ahead of me until the end but Tom did not pass Phil. My finishing time was 1:06:46 which is a new 10 mile PR for me by 31 seconds. Pace was 6:41/mi. All 3 of us had negative splits. Hugh finished in 1:17:46, a 3 min PR for him. We ran 2 more miles before everyone finished.

I was not the closest or worst predictor. In addition to hot chocolate and brownies, there was string cheese and Rueben sandwiches for all the runners. Just as we were getting ready to leave it started to rain harder so decided not to run anymore on Saturday.

Sun- Oakland Church Loop & dogs, 14 mi, 2:15:00, 9:39/mi
After ice/snow storm last night we made it out in the afternoon for a 4 mile dog run and then 10 more miles on mostly snow packed roads.

A bit of a cut back week for me with 3 days off and only 1 weight workout. I don’t really have a plan right now and will continue without a plan for a few more weeks.

Running: 40.4 mi

Weights: 58 min

YTD Running: 2419.7

December 31-First Night 5K

April 21-Boston Marathon

Sunday, December 02, 2007

11/26 - 12/2 & Jingle Bell 5K

Monday, November 26

No workouts.

Tuesday, November 27

RUNNING (Hugh's Hulen Hills at 05:30 am). 7 miles. Time: 50:27 (7:12/mile).
Training run.
Shoes: Mizuno Wave Alchemy2 (85.1 miles)
NOTES: Run felt pretty good until the BIG hill and I couldn't keep up with all of my group.
WEIGHT LIFTING at 7:45 pm. Time: 57:00
Upper Lean 1.
NOTES: (chest, shoulders, triceps), PT, & Wobble; Another really good weight workout.

Wednesday, November 28

RUNNING (Home to Campus at 3:45 pm). 10.10 miles. Time: 1:27:38 (8:40/mile).
Training run.
Shoes: Mizuno Wave Alchemy2 (95.2 miles)

Thursday, November 29

RUNNING (Mizzou Victory Run ). 6.60 miles. Time: 53:09 (8:03/mile).
Training run.
Shoes: Brooks Beast (26.7 miles)
NOTES: This run took us past several MU icons to celebrate the victory over Kansas and hope for a victory over OK.

Friday, November 30

No workouts.

Saturday, December 1

Temp: 34
RUNNING (Jingle Bell 5K ). 3.10 miles. Time: 20:15 (6:31/mile).
Race.
Shoes: Mizuno Wave Alchemy2 (98.3 miles)
NOTES: This year we ran a new course that is a 5K certified course. I didn't feel it was going to be a great run for me. My legs didn't feel recovered from Wed 10 miler and still not feeling recovered from the Tues weight workout. It was raining and windy and I opted to wear shorts. For the first mile my legs felt almost numb and was running into the wind. I tried to stay with Darrin and Phil as long as possible, but had to let them go at about 1/2 mi. I knew I was really in trouble when Clint passed me before the end of the first mile, but I stayed close behind. My mile split was 6:30 which is more like my 10K pace.

I was passed by another runner shortly after the 1st mile. My second mile seemed to go pretty fast with a split of 6:18. Up the slight hill on 9th St in the 3rd mile I was gaining on Clint, but not close enough to pass. Once we turned onto 9th st right before the end of the 3rd mile, I decided to make my move and passed him. My last 0.1 was 51 sec for a total of 20:15, my slowest 5K time this year. I was soaked by the finish.

I placed 2nd of 9 runners in the 35-39 age group and 10th overall of 177 finishers. Hugh was 3rd in his age group and 20th overall in the 50-55 age group.
RUNNING (MKT at 10:15 am). 10 miles. Time: 1:27:45 (8:46/mile).

Shoes: Mizuno Wave Alchemy2 (108.3 miles)
NOTES: After the awards ceremony, it stopped raining. We headed to the MKT for a 10 miler and kept a very consistent pace. Ran negative split for the second half.
WEIGHT LIFTING at 7:30 pm. Time: 52:00
Upper Lean 2.

Sunday, December 2

RUNNING (Rockbridge State Park at 07:30 am). 13.80 miles. Time: 2:23:53 (10:25/mile).
Training run.
Shoes: Mizuno Wave Ascend (trail) (18.8 miles)
NOTES: Temp started out at 60F. I was just getting ready to start my run and Jeff W. showed up, and then Andy P. They were starting 1/2 hr earlier than the normal time so we took off for a short loop on the Devil's Ice Box side. When we got back to our cars, we picked up Mike D. and dog Riley. It was hot so Andy and me removed our shirt and Jeff put on a short sleeve. We ran over on the Gans Creek side. Mike D. departed us and we continued to run.

It started to thunder and then rain. We were several miles from our cars but were heading back for more water. Then it poured and Jeff set a faster pace. We were running like crazy with the leaves getting slushy and the dirt parts getting slicker. Somehow we all managed to stay on our feet.

By the time we got back to our cars, the rain had slowed so we took another short loop on the Devil's Ice box side splashing through the water and finished about 10 am. Shoes were thoroughly soaked.
Totals through the displayed week
WEEK TOTALS
Running: 50.6 miles
Time: 7h 23m 07s
Avg. Pace: 8:45/mile
Weight Lifting:
Time: 1h 49m 00s
MONTH TOTALS
Running: 180.7 miles
Weight Lifting:
Time: 6h 02m 00s
YEAR TOTALS
Running: 2379.3 miles
Weight Lifting:
Time: 54h 32m 00s

Sunday, November 25, 2007

11/19 - 11/25

Monday, November 19

No workouts.

Tuesday, November 20

RUNNING (Tripp 10K at 05:30 am). 6.10 miles. Time: 44:12 (7:14/mile).
Training run.
Weight: 157 Shoes: Brooks Beast (16.1 miles)
WEIGHT LIFTING at 08:00 am. Time: 1:00:00
Upper Bulk 1.
NOTES: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble

Wednesday, November 21

No workouts.

Thursday, November 22

RUNNING (MKT at 07:00 am). 4.50 miles. Time: 39:42 (8:49/mile).
Training run.
Weight: 157 Shoes: Mizuno Wave Alchemy2 (53.9 miles)
NOTES: Ran easy and ate a cinnamon roll and apple juice before heading to the Pie Run.
RUNNING (Thanksgiving Day Pie Run at 09:00 am). 10 km. Time: 39:57 (6:25/mile).
Race.
Weight: 157 Shoes: Mizuno Wave Alchemy2 (60.1 miles)
NOTES: We got up and went to run 4.5 miles with the Tu/Th group which met at 7 am instead of 5:30. At about 8 am we took off for the drive to Jefferson City. Got out of the car and felt colder there due to the wind.

This year we used the new certified course which is still just as flat as the old course. 5 and 10K started at the same point. I started out fast sub-6 min on GPS behind Bill & Matt. Legs immediately did not feel good and probably from starting out too fast. Decided I better slow down to no faster than 6:15, but legs still didn't feel very fresh. I settled in behind another runner, Dana, and my first 3 mi were at just under 19 min. I had a guy fly by me and sped up a little and passed Dana. Miles 4 - 5 were into the wind and I was wishing I had run the 5K. I was slowing down and Dana passed me but I sped up a little. Once I hit 6 miles, I noticed I had a chance at finishing under 40 minutes, I gave all I had and finished 39:57 which is a new 10K PR for me. Surprising result considering I didn't feel great and glad for this race to be over.

Splits were: M1-6:16, M2-6:22, M3-6:22, M4-6:18, M5-6:36, M6-6:25, M6.2-1:37.

Hugh finished 22:01 in the 5K and 2nd in the 50 - 59 age group. The 30-39 10K was quite competitive and I finished 5th in my age group.

Friday, November 23

RUNNING (Doe Brook/Oakland w/dogs at 11:15 am). 4 miles. Time: 34:57 (8:44/mile).
Training run.
Weight: 159 Shoes: Brooks Beast (20.1 miles)

Saturday, November 24

RUNNING (LRL-18 is enough at 06:30 am). 18 miles. Time: 2:30:36 (8:22/mile).
Training run.
Weight: 159 Shoes: Mizuno Wave Alchemy2 (78.1 miles)
NOTES: Run felt good and didn't seem like I had run 18 miles. We started out slower and gradually the pace got faster.
WEIGHT LIFTING at 06:45 am. Time: 44:00
Upper Bulk 2.
NOTES: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble

Sunday, November 25

RUNNING (Rock Bridge State Park - Devil's Ice Box and Gans Creek ). 12 miles. Time: 2:14:39 (11:13/mile).
Training run.
Shoes: Adidas SuperNova (trail) (12.0 miles)
NOTES: Nice slow trail run.
WEEK TOTALS
Running: 50.8 miles
Time: 7h 24m 03s
Avg. Pace: 8:44/mile
Weight Lifting:
Time: 1h 44m 00s
MONTH TOTALS
Running: 157.0 miles
Weight Lifting:
Time: 5h 5m 00s
YEAR TOTALS
Running: 2328.7 miles
Weight Lifting:
Time: 52h 43m 00s

Sunday, November 18, 2007

11/12 - 11/18

Not a very good week of running for me. I've been dealing with a slight cold since Friday, not sleeping well, and not a much motivation.

Monday, November 12

No workouts.

Tuesday, November 13

RUNNING (President's Hill at 05:30 am). 7.60 miles. Time: 55:34 (7:18/mile).
Training run.
Weight: 157
Shoes: Mizuno Wave Alchemy2 (31.5 miles)

WEIGHT LIFTING at 7:45 pm. Time: 58:00
Upper Lean 1.

Wednesday, November 14

No workouts.

Thursday, November 15

RUNNING (3 Diner Run at 05:30 am). 7.90 miles. Time: 55:02 (6:57/mile).
Training run.
Weight: 160 Shoes: Mizuno Wave Alchemy2 (39.4 miles)

WEIGHT LIFTING at 8:30 pm. Time: 53:00
Upper Lean 2.

Friday, November 16

No workouts.

Saturday, November 17

RUNNING (Cross Country Extreme ). 5 miles. Time: 42:00 (8:24/mile).
Race.
Weight: 160 Shoes: Mizuno Wave Ascend (trail) (5.0 miles)
NOTES: Low pressure fun run. I'm not even sure of the time or distance. I dressed as a tuxedo cat and Hugh dressed as a dog. New to the race this year was crawling under some twine about a foot high obstacles while fireworks were being set off over us. Lots of smoke so difficult to see. Other obstacles on the course too. A couple of guys with chainsaws chasing people. The big round bales of hay we ran over had "scary" creatures. This was a tough course and then we had to do most of it again other than breathing fireworks smoke. The cat costume was a bit hot for the weather. I didn't place in my age group, but Hugh placed first in the 50 - 59.


Andy & Lulu
Hugh, Bruno, and Rusty
Hugh with his window weight XCX 1st place award
Andy

More pics:
here

Sunday, November 18

RUNNING (MU Rec Trail ).
Training run.

RUNNING (MU Rec Trail ). 10 miles. Time: 1:26:39 (8:39/mile).
Training run.
Shoes: Mizuno Wave Alchemy2 (49.4 miles)
Totals through the displayed week
WEEK TOTALS
Running: 30.5 miles
Time: 3h 59m 15s
Avg. Pace: 7:51/mile
Weight Lifting:
Time: 1h 51m 00s
MONTH TOTALS
Running: 106.2 miles
Weight Lifting:
Time: 3h 31m 00s
YEAR TOTALS
Running: 2277.9 miles

Weight Lifting:
Time: 50h 59m 00s

Sunday, November 11, 2007

Training 11/5 - 11/11 & Cranberry Crawl 10K+

I'm trying out the Cool Running Log since this will make it a lot easier to post training to this blog. If it works out I will continue to repost my training here. I'm not sure if I will continue to use or not since the Cool Running log is transitioning over to Active Trainer soon. So far I like the Cool Running log, but I'm not sure if the Active log will have the same features free of charge. Hopefully, Active will retain the same format as Cool Running. Until Dec 31, I plan to use both the Thinmann and Cool Running or Active Trainer Log.

Monday, November 5

No workouts.

Tuesday, November 6

RUNNING (Diva Run at 05:30 am). 7.40 miles. Time: 53:59 (7:17/mile).
Training run.
Weight: 158 Shoes: Mizuno Wave Alchemy2 (7.4 miles)
NOTES: Effort felt a little too hard at first, but by the end of the run felt great.

Wednesday, November 7

No workouts.

Thursday, November 8

RUNNING (MKT Bridge at 05:30 am). 7.80 miles. Time: 56:52 (7:17/mile).
Intervals.
Weight: 158 Shoes: Mizuno Wave Alchemy1 (7.8 miles)
NOTES: I hadn't done one of these workouts in awhile. I was able to push hard on all of the intervals and stay with the group. Also, my recoveries seemed to be easier than usual and ran faster recoveries.
WEIGHT LIFTING at 8:00 pm. Time: 1:00:00
Upper Bulk 1.
Weight: 158
NOTES: Easing back into my regular routine. I did combine both of my workouts and did only 1 set since I didn't do a weight workout on Tuesday.

upper bulk #1 (chest, shoulders, triceps) & upper bulk #2 (Back/Biceps/Abs), PT, & Wobble board

Friday, November 9

No workouts.

Saturday, November 10

sun sun Temp: 37
RUNNING (Cranberry Crawl at 08:00 am). 6.50 miles. Time: 43:57 (6:45/mile).
Race.
Weight: 157 Shoes: Mizuno Wave Alchemy2 (13.9 miles)
NOTES: I ran the first loop in 20:05 and on the second loop made a wrong turn at one of the intersections. Stopped and asked a volunteer, and made the correction but ran extra 0.3 miles. From this point, I didn't run as hard. Very frustrating, but I didn't remember which way we went earlier and there was no one at the intersection and no arrow. I think I would have run under 41.

Overall though still not a bad placing (7th of 35) for making a wrong turn and delaying my finish by about 3 minutes. No big deal either since very doubtful I was going to PR on this kind of challenging course.
RUNNING (Dog Run - Oakland at 10:00 am). 4 miles. Time: 35:27 (8:51/mile).
Recovery Run.
Weight: 157 Shoes: Mizuno Wave Alchemy2 (17.9 miles)
NOTES: Temps were warming up but the dogs ran pretty hard.
RUNNING (Kempers ). 6 miles. Time: 52:44 (8:47/mile).

Weight: 157 Shoes: Mizuno Wave Alchemy2 (23.9 miles)
NOTES: Dropped the dogs off and continued run with Hugh.

Sunday, November 11

sun sun Temp: 58
RUNNING (Silver Creek at 08:15 am). 10 miles. Time: 1:38:26 (9:50/mile).
Recovery Run.
Weight: 157 Shoes: Brooks Beast (10.0 miles)
NOTES: This run was difficult (sore and tired), but did run the last mile with a lot of up hill at an 8-something pace.
WEEK TOTALS
Running: 41.7 miles
Time: 5h 41m 25s
Avg. Pace: 8:11/mile
Weight Lifting:
Time: 1h 00m 00s
MONTH TOTALS
Running: 75.7 miles
Weight Lifting:
Time: 1h 40m 00s
YEAR TOTALS
Running: 2247.4 miles
Weight Lifting:
Time: 49h 08m 00s

Wednesday, November 07, 2007

Last Marathon of 2007 - Bass Pro

I'm getting around to posting a report on the Bass Pro Marathon that Hugh and me ran on Sunday. This is going to be a short report due to lack of time. Also, I'm going to quit posting my weekly mileage and it will be on my log if anyone is interested. I'm planning to switch to the Cool Running or Active.com log before the end of the year and this site will mostly be used to report on races.

We decided to run this one together to give him a chance to BQ on a course that was described as fairly flat. It was also fairly close to home. We did not announce to anyone we were running ahead of time.

We didn't have to commit early since they allowed registration on the morning of the race, but we registered the day before. There was supposed to be a free pasta dinner but no tickets were included in our packet. After some confusion, we got our tickets.

We showed up at 6:30 for the dinner and they were already cleaning up so we went out in search of food. I'm not sure why they closed down the food so early since we had to set the clocks back one hour and it was not advertised when the dinner ended. We found a place called Incredible Pizza that had pizza, pasta, salads, and desserts. It turned out to be quite yummy.

The race started at 7 am and temps were in the low 40s and no wind so I opted to just wear one long-sleeved shirt. The start was kind of crowded with the half and full starting together. I paced Hugh for about 15 miles at an 8 min pace which kept him from running the first half too fast. He seemed to be doing pretty well at that pace. After 15 miles, he was on his own and went on to finish and got his PR and a BQ.

I'm glad this one is over. It was a little hard to get motivated to run another marathon since this was my 4th (counting 1 ultra) in 8 weeks. This was the inaugural marathon and there were both good and bad points. The course was as advertised (although I know some will disagree). There were several out and back points and always someone recording our number. There was plenty of water and some of the stations even had bottled available. I was also impressed they were giving out E-gel although would have been nice to know this in advance.

The next day it was very difficult to find the finishing times which were not posted anywhere on the race web site. No information was given where to find them. I ended up finding them at the timing company site. They have everyones chip time and finishing time as 14 seconds difference rather than the actual difference so the times are not accurate.

The medals were probably the cheapest I've ever seen and I understand they ran out of medals for the half marathon. I've read they ran out of shirts for the half even for people that preregistered. The awards ceremony was too long but Hugh did win a $25 Bass Pro card before the ceremony.

Overall, it was a bit disorganized, but the volunteers on the course did a good job. Hopefully, they can take all the constructive comments they have received and have a better event next year.

Sunday, October 28, 2007

10/22 - 10/28 and the Amazing 5K Run

Mon- Rest

Tues- Dave’s Devil Run, 6.6 mi, 47:48, 7:15/mi
This run felt great after last week’s rest.

Afternoon: Boatman Hill/Oakland with dogs, 8 mi, 1:08:44, 8:35/mi
Ran first 4 mi with dogs.

Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble, 57 min

Wed- Rest

Thurs- MKT – Bridge, 7.8 mi, 1:01:11, 7:51/mi

Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 43 min

Fri- Boatman Hill/Oakland with dogs, 4 mi, 35:23, 8:51/mi

Sat- The Amazing 5K Run, Truman State University, Kirksville, MO
This one turned out to be not too amazing for me, but very amazing for Hugh. Actually, there were some amazing outcomes for both of us in this race that I will mention later.

We arrived about 7:30 to pick up our packets. They had us both registered as Hugh in our different age groups. The temperature was 43 F, but no wind so felt pretty nice. I opted to just wear a long sleeve wicking shirt. Race started sharply at 8 am and director mentioned we had a record turnout. Everyone looked really young.

I lined up right behind the guys in the front row. No one showed up to shoot the cannon this year so it was ready, set, and go. It seemed like several runners took off way too fast so I settled into my own pace trying to keep it at about 6 min. I did pass a few guys that took off too fast. I had the impression that some of these students hadn’t raced a 5K before. Split for the first mile was 6:13.

The last 2 miles have some hills and this always proves to be a challenging course for me. I tried to keep up the 6 minute pace but didn’t have it in me and it just hurt. I could hear people right behind me but managed to make it through the second mile without being passed.

I kept thinking this is going to start feeling better, but it didn’t. I can understand feeling pain and expect it in a race, but not at the pace I was running. Second mile split was 6:43. Next time I will remember to warm up for this course.

The last mile I continued to hold off the runners behind me and then at the last 0.1 mile three of them that had been using me to set their pace decided to pass me. I really didn’t care since I figured they weren’t in my age group anyway, but decided I wasn’t going to let anyone else pass me so pushed as hard as I could. No one else passed me and I finished in 20:10 which is a PW for this year. Lat mile was 6:47 and last 0.1, 27 seconds. There was a guy 1 second behind me. He did thank me for pulling him along after we finished.

Not long after I finish, Hugh crosses in 21:39 which is one of the fastest 5Ks he has ever run and a great time for this moderately difficult course. My time was 40 seconds slower than I ran it 2 years ago. Overall though I finished 9th of 132 and 1st of 7 in my age group (35-44). I did feel pretty good that the first 8 were all 24 and younger. The closest person in my age group was 2 minutes behind me.

Hugh finished 17th overall and first in his age group (45 – 54). “Amazingly”, the first 16 people were all 34 and younger except for me. The closest person in his age group was 20 minutes behind him.

My average HR was 165 so I think I gave it a decent effort and it just wasn’t a day to break any records for me.

Results are posted here

Sun- Rock Bridge State Park (Rock Bridge Revenge Course), 12.4 mi, 1:56:13, 9:22/mi
1st loop – 58:47
2nd loop – 57:26

Running: 41.9 mi

Weights: 100 min

YTD Running: 2164.5 mi

November 3 – …

November 10-Cranberry Crawl 5 or 10K

November 17-XC Extreme 4 mile

November 22-Thanksgiving 10 Pie Run 5 or 10K

December 1-Jingle Bell Run 5K

December 8-Cheese & Sauerkraut 10 mile

December 31-First Night 5K

Sunday, October 21, 2007

10/15 - 10/21 - Rock Bridge Revenge 20K

Mon- Rest

Tues- Rest

Wed- Rest

Thurs- Rain Run (Forum) – 7.6 mi, 59:15, 7:48/mi

Evening: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble, 40 min

Fri- Rest

Sat- Boatman Hill/Oakland with dogs for first half, 8 mi, 1:14:05, 9:16/mi

Sun- Rock Bridge Revenge
Temps started off in the mid-60s, low-humidity, very windy, and sun. On the way there I realized I didn’t bring any gels so stopped by Wal-Mart and picked up some Sports Beans to use. I ran the 20K (2 loops) which started at 9:00 and the 10K started at 9:20.

Started off going down hill and at a fast pace positioned in 5th place. The trail was in really good shape today so no mud to deal with. At about 2.5 miles I decide to pass a guy ahead of me and as soon as I pass him, he stops running. At about 3 miles is the first water stop and then the grasslands area where it is sunny and a little more wind.

At about 4 miles back into the woods and I can hear someone coming up behind me. I’m really wishing he would pass me. I cross the creek and get one shoe wet. Finally, the guy passes me but I’m not sure if he was the same guy I passed earlier. I’m feeling good but running my own pace so let him run ahead. Some guy out in the woods tells me to stay with him. The last mile is the toughest part of the course with several hills and is my slowest mile of the first loop.

I hit 6 miles at exactly 47 minutes so was around 48-something at the half. I stopped at the water station to make sure I drank a full cup of water. I continued at a faster pace with the downhill at the beginning of the loop. There is no one that I can see behind or ahead of me so it is like I am out there running on my own. The next few miles were decent and felt good but pace had slowed a little. Then the last tough mile which I still felt good. I could finally see the clock and under 1:40 so finished with a nice kick in 1:39:44. Really felt like I could have done another loop.

Splits:

M1-6:50
M2-7:47
M3-7:19
M4-8:02
M5-8:02
M6-8:59 (47:00)
M7-7:33
M8-8:20
M9-7:55
M10-7:51
M11-8:30
M12-9:24 (1:36:34)
M12.4-3:12

Placed 5th overall of 27 runners in the 20K and 1st in my age group of 30 – 39, but was the only runner in that age group. Hugh ran the 10K finishing in 53:17, 18 of 63 and 2nd in age group. I cut over 3 minutes off my time from 2 years ago and he cut almost 2 minutes. The run felt great and very enjoyable. I didn’t feel wiped out like I did in 2005 after the 20K.

I took more rest days than I intended this week since I didn’t manage to run in DC but did a lot of walking. I’m looking forward to increasing mileage again next month so that I can drop the 5 pounds that I seem to have gained while in DC. I have run fewer miles per week since Sept 3 even though I’ve run 3 marathons. My weekly average has been about 40 miles since Sept 3 and was previously averaging 50+.

Running: 28 mi

Weights: 40 min

YTD Running: 2122.6 mi

October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)

Sunday, October 14, 2007

Training 10/8 - 10/14 and Baltimore Marathon

Monday - Boatman Hill/Oakland with dogs, 4 mi, 36:56, 9:14/mi

Evening: Weights, upper lean #1 (chest, shoulders, triceps), PT & Wobble, 36 min

Tuesday - Tripp 10K, 6.1 mi, 45:51, 7:31/mi

Wednesday - Rest

Thursday - MKT, 6.6 mi, 53:55, 8:10/mi

Friday - Rest

Saturday - Baltimore Marathon

I arrived at my hotel in Baltimore about 4 pm on Friday afternoon and headed over to the Expo. It was a little confusing picking up the race packet, chip, and shirt since we had to go to 3 separate places that were really far apart. I guess the idea was to get everyone to pass all of the booths. I bought some plain flavored GU for the marathon. I ended up buying 6 since it was the same price as 5. Also, purchased a shirt for Hugh. There were also lots of Under Armour wear since that is the marathon's sponsor but too expensive for me to buy anything. By the time I finished I was ready to eat dinner.

I was planning to eat at Roly Poly but they were closed and every other place I tried nearby so kept walking until finally I found a place called Milton's Grill that looked good. I was starving by now and even though it was a little late I had the Salmon, baked sweet potato, and fries. I was still hungry so had a brownie sundae for dessert. The food, atmosphere and service was really good but more time and money than I intended to spend on dinner.

I headed back to the hotel and decided to go a different way and missed my street in the dark so was walking around trying to get back hoping that I wasn't walking into any bad neighborhoods. Eventually made it but did more walking than I intended to do. I got back to the room and got everything ready to go and went to bed.

I got up at 5:30 after not sleeping well and planned to leave by 6:30 with the marathon starting at 8. I had my pre-race shake and 2 bananas I had purchased on my long walk the night before. I felt wiped out so had some coffee and that seemed to wake me up. It also seemed to get everything moving so several trips to the bathroom before I decided I was ready. I had to be checked out of my room by noon so rather than risk rushing back I had them hold my large bag and checked a smaller bag at the marathon start headquarters. I was just a little worried leaving my bag at the hotel since the desk attendant couldn't open the room they normally lock the bags into.

I ended up arriving at the race headquarters to check my bag at about 6:40 and no waiting at all. I used the bathroom again and then headed over to the start. Still not many people around so I sat down and waited. Then went back to use the bathroom in the stadium. I was impressed no waiting at the bathrooms. No one was lining up in the street to start until about 7:45. I kept on my extra long sleeve shirt. It was about 52F and I was a little chilly. I lined up with the 3:00 pacers which were right behind the few elites running in circles with the special pink numbers.

After a short speech from the mayor and star spangled banner the wheel chair racers started. Then a few minutes later I was running. I didn't feel great but decided to try to stay with the 3 hr pacers. It felt like they were running too fast, but we hit the first mile in 6:59 so not too fast. I tried to keep the pace comfortable but felt like I was pushing it. Legs just didn't feel great yet. I did seem to fly through the water stations compared to other runners and would get ahead of them. I passed a couple of the 3 hr pacers so figured I must be doing okay. The first couple miles was slightly up hill and after mile 4 mostly downhill, and then the course flattened out but still varied some.

Mile 5 was all down and fast at 6:16 and by mile 7, I was feeling good and all miles to this point were under 7 min. Miles 8 - 14 were fairly flat and all under 7 min and still passing a few runners and more 3 hours pacers. I'm thinking these might have been people trying to run in 3 hours but not sure since I never did see them again. I passed the guy dressed as the Dunkin Donut at about mile 10.

I hit 13.1 in 1:28:12, but knew the latter part of the course had some hills but didn't know how much it would slow me down. I had a slight cushion but still was not confident that I could run under 3 hours.

At mile 15 - 20 the course goes mostly up, down a little at 20 -21, and then up again to 22. Most of these miles were over 7 minutes. These hills slowed me down but I was passing other runners so felt good. I thought maybe if the last 4 miles were mostly downhill I might be able to make up a little time.

I didn't feel like I was getting enough water even though I was drinking at every station which was every 2 - 3 miles. At mile 17 a woman that was not part of the water stops offered bottled water so I took one from her. I drank about 3/4 and then dumped the rest down my back. The crowd support along the course was pretty good most of the way with a lot of people at the half. We were also running with relay runners. Half marathoners started at at the 13 mile point so they were not a factor which made the marathon feel smaller.

After conquering the hilly stretch, I had 4 miles to go and some downhill so I was feeling better but took a couple miles to get my speed back. Once I got it back, another slight hill to slow me down again and then a mile to the finish. I sprinted hard to the finish and ran the last mile in 6:57.

Finished in 3:02:07 placing 61st of 2542 and 11th of 312 in male ages 35 - 39. Even though a sub-3 would have been nice, I couldn't be disappointed in this strong finish. I didn't feel like I slowed down more than other runners since I was still passing people in the last mile. The latter hills were definitely a factor since I had speed on downhills and flat.

I felt good at the end, had a bar, water and banana. Picked up my bag and then tried to get more info on my results but their system was down for some reason. I decided to look for a place to eat on the way back to my hotel and the only place I can find open is McDonalds which really didn't appeal to me but I felt like I needed some protein.

I went back to my hotel, gathered my bag and then headed off to DC. My left ankle was a little sore this morning (Sunday), but once I walked around, everything felt much better. Muscle soreness didn't hit until this afternoon after walking around all day.

Splits:

1-6:59, 2-6:52, 3-6:46, 4-6:38, 5-6:16, 6-6:40, 7-6:32, 8-6:25, 9-6:40, 10-6:33, 11-6:51, 12-6:40, 13-6:30, 13.1 - overall time 1:28:12, 14-6:55, 15-7:41, 16-7:11, 17-6:57, 18-6:47, 19-7:12, 20-7:49, 21-7:00, 22-7:37, 23-7:33, 24-6:43, 25-7:56, 26-6:57, 26.2-1:19, 6:57 overall pace

Sunday - Rest (actually walked quite a few miles around DC)

Running: 42.9

Weights: 36 min

YTD Running: 2094.6

October 21-Rock Bridge Revenge
October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)

Sunday, October 07, 2007

Training 10/1 - 10/7

Mon- Boatman Hill/Oakland with dogs, 4 mi, 32:50, 8:13/mi
Fast puppies!

Tues- President's Hill, 7.6 mi, 52:14, 6:52/mi
Ran a tempo run after warm-up.

Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT & Wobble, 48 min

Wed- Rest

Thurs- Rock Quarry - 1st half 31:00 (7:57/mi), 2nd half 27:55 (7:09/mi), overall 7.8 mi, 58:55, 7:33/mi

Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 45 min

Fri- Rest

Sat- Boatman Hill/Oakland with dogs, 4 mi, 38:26, 9:36/mi
Took a 45 minute break after run before running the Prathersville Loop.

Prathersville Loop, 12.4 mi, 1:44:34, 8:26/mi
This was a really hot run with a temp around 85F. Tried to run at a comfortable pace and felt strong although pace would have been better if it was cooler. Even with the water I drank every 3 miles I lost 5 lbs.

Sun- Rest – Volunteered for the Columbia Half Marathon Challenge and didn’t get done until after noon. Went home and napped, woke up at 4:30, 87 F outside and finished mowing the yard. I think I needed the rest today worse than a run.

Some fast runs this taper week. Three runs planned this coming week before Baltimore on Saturday. Currently only a 30% chance of rain on Sat. with a low of 53F Friday night and a high of 68F on Saturday. Sounds perfect and more like October.

Running: 35.8 mi

Weights: 93 min

YTD Running: 2051.7 mi

October 13th-Baltimore Marathon
October 21-Rock Bridge Revenge
October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)

Sunday, September 30, 2007

Training 9/24 - 9/30

Mon- Rest

Tues- Hugh's Hulen Hills - B, 6.3 mi, 53:12, 8:27/mi
Felt good to run except the downhills.

Evening: Weights, upper lean #1 (chest, shoulders, triceps), PT & Wobble, 52 min

Wed- Rest

Thurs- Don's Diner Run, 7.9 mi, 1:04:57, 8:13/mi
Forgot to wear GPS receiver. Ran first 3 slower and picked up the pace. Legs felt almost recovered from Hocking Hills.

Evening: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble, 45 min

Fri- Rest

Sat- Rock Bridge State Park, 7 mi, 1:08:50, 9:50/mi
Ran with Hugh, Lisa, and James. Felt good to run on trail.

Sun- Columbia Half Course – modified, 11.5 mi, 1:40:38, 8:45/mi
Ran with Ken and Sarah. We ran first 10 faster, but slowed down at the end since Sarah was having some abdominal muscle issues.

This week was a recovery week from Hocking Hills and I felt better than I expected to feel. I ended up running a few more miles than planned. I will run about the same mileage next week and pick up the pace to sharpen my pace for Baltimore. I have 7 more runs until Baltimore and I’m looking forward to it which is a good sign. I was afraid I might suffer marathon burnout at this point.

Running: 32.7 mi

Weights: 97 min

YTD Running: 2015.9 mi

October 13th-Baltimore Marathon
October 21-Rock Bridge Revenge
October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)

Monday, September 24, 2007

Hocking Hills Indian Run 60K (37.28 miles)

About a week before running the Berryman Trail marathon in May, in the pre-race week excitement, I signed up for my first ultra trail distance. My ankle problems were over from previous years and training was going well for the Berryman so I thought I could be ready for an ultra by September. There are a lot of 50Ks, but I wanted to start with something a little longer and the 60K distance was perfect so it seemed like I was destined to run the Hocking Hills Indian Run as my first ultra.

I left at 6 am Friday morning to head to our cabin where I would meet my fellow cabin mates, Kelley, Letty, Sid, and Adam. This would turn out to really be a good chance to get to know Kelley, Letty, and Sid better. I hadn’t met Adam before, but he seemed to fit in fine with the group. After a very long 9.5 hour drive, I arrive at the cabin, not sure if I am in the right place and then Letty, Nick, and Nicholas arrive. A short while later, Kelley, Adam, and Sid arrived.

We walked into the cabin and it felt like home, much better than any hotel, and lots of nice amenities. We prepared (mostly Sid and Kelley) a yummy spaghetti and salad dinner. After dinner, we got our stuff together for the race, and were off to bed by 10 pm. I set my watch alarm for 5 am since we needed to be at the race headquarters at 6:30. The bed was really comfortable, but too much adrenaline kept me from falling asleep quickly. Finally, I fell asleep but awakened about every hour until I decided to get up at 4:15 am. Considering it was 3:15 am Missouri time, I actually felt rested with little sleep.

I had my pre-race shake, banana, yogurt and water. I was still hungry so had another banana. Tried to go to the bathroom about 3 times but it wasn’t happening for me, but the 4th time worked, and then ended up going 2 more times before we left. I decided to drive my own car just in case I wanted to come back after I finished.

We arrived at race headquarters, picked up our chips and race shirts. At this point it was about 20 minutes to the start with a temp in the low 60s. I strapped on my fuel belt with 4 bottles of water since the water stations wouldn’t be ready until the second loop. I had 6 E-gels with me and planned to pick up more on the final loop. I also had some bananas and Fig Newtons in the car just in case. I wasn’t sure what I might feel like eating between loops. I went in to go to the bathroom one last time. After a briefing on the course, we started about 7:10 am and it was plenty light enough to see the course at this point.

I started off a little conservatively and worked my way up to about 5th place position. The front 2 runners pulled ahead of everyone quickly and were out of site. The start was rolling and my first mile split was a reasonable 8:21. 2nd mile was rolling and down and then started to go downhill a lot. 2nd mile split was 7:01. Then we kept going down a LONG downhill.

The 3rd mile was really difficult for me to not pound my feet down this hill. At one point, I looked at my GPS and it said 5:10 pace! I’ve never run down a hill so long and steep in my life. I wasn’t sure how to deal with it. I probably shouldn’t have fought it so much, but it was kind of scary running that fast down a hill on pavement. I tended to lean back and should have leaned forward more and just let myself go even faster. My split on the 3rd mile was 6:25. My quads and feet really took a serious beating on this downhill.

I get to the bottom and make a turn to a trail and there is Steel Hill, the one I’ve wondered about since I signed up for this race. It seems like this hill is about a mile long, but it is actually only about a half mile. I decide to keep “running” up this hill and my legs really having to work to run. Pace on my GPS is 13-something. It feels like my calves and quads are working hard and starting to burn. I pass the runner ahead of me who is walking up the hill. 4th mile split which included the uphill was 9:13.

Shortly after reaching the top and turning onto some pavement, the guy I passed going up the hill, passes me. We are on the pavement for a short while before turning back onto a trail. We talk a bit and he tells me he has run the course before. I told him walking up the hill was probably smarter since he caught me. He says his goal is low 5 hours and I tell him mine is under 5:30. I stay with him for a couple miles and then let him go since it felt like I was running a little too fast, but there was still some down hills and felt okay to run faster pace than the plan at this point. My splits for miles 5- 7 were 7:05, 7:30, and 7:33.

Mile 8 split was 7:33 and then I get to the Rose Lake where they warned us at the start not to make a wrong turn. The entire course was very well marked with orange paint and huge arrows on the ground and some orange signs as well. This part of the course gets a little more technical with a narrower trail in parts and trees brushing, lots of turning and maneuvering around things. It is rolling and at one point it goes down and makes a sharp turn beside the lake. Too much momentum and one could end up in the lake. Mile 9 split was 10:03.

Mile 10 was more up hill with a water stop near the top and this one was ready to go so I took water. I had been drinking from my bottles every 2 – 3 miles and an E-gel every 4 miles up to this point. There’s a campground with pavement to run through. There are people supporting the runners through the camp ground, but some seem to be oblivious that there is a run going on. After the campground we go back into the woods onto a trail down hill, and eventually over a springy wooden bridge. Mile 10 and 11 splits were 8:34 and 9:13.

About half mile further we wind around some sort of building and then have to climb about 30 stairs. At the top, we turn onto the pavement with a nice up hill back to the parking lot where we started. Mile 12 split was 7:55. Total time for first 12.43 mi loop is 1:39:55, 8:02 per mile pace. I stop at the car, remove the fuel belt, drink some water and then start my second loop. I think a 60K guy might have passed me at this point.

I begin the second loop. At this point, I’m really starting to feel great. I do manage to keep the down hills at the beginning slower this time running miles 13, 14, 15 in 8:16, 7:37, and 7:19. There were no mile markers on the course. The course was 12.43 miles so it would have been difficult to mark each mile so I was counting on my GPS to let me know my progress.

Mile 16 included Steel Hill and again I pass the same guy as on the first loop. He walks and I run up the hill. Again, he catches me at the top, but this time I had stopped for water. My split for mile 16 was 10:07. We run together and he asks if we are about on pace for 5 hrs. I tell him we are close. We get back out to the pavement and I stay with him, but this time it seems like he is slowing. I’m feeling really good so once we get back on the trail I just go with whatever pace feels good and pull further ahead of him.

Splits for Miles 17 – 19 were 8:52, 7:40, and 7:33. I decided after the first loop there was no way to run consistent miles on this course so wasn’t too concerned about the really fast miles. Split for Mile 20 is 8:55 and then I think I see Kelley and Sid completing their first loop of the 40K which started an hour after the 60K. I yell to Kelley before I get there and they give encouragement and then I move on. There are 5 and 10K runners out on the course too. Some passing me and I’m passing some of them as well as 40K runners.

I notice that my GPS has stopped accumulating miles and I have no signal. I wore my heart rate monitor as well and it is still working fine so I have an idea of my effort. Heart rate had been in the low 150s on the up hills and would drop to the 130s on the down hills. GPS didn’t get a signal so now I was going by watch time to decide when to take my E-gels. I stopped at all of the water stops on the second loop and would usually drink 3 cups. There were 4 water stops with the starting area.

Back to the car after the second loop and I eat a banana even though I didn’t feel like it. I drink some water, grabbed the other 2 E-gels since I only had one left on me. 2nd loop split was 1:41:28, average 8:10/mi. Overall time is 3:21:23 at 24.86 miles and average overall pace is 8:06/mi.

I start the 3rd loop feeling pretty good and knowing that I’ve almost completed a marathon distance. Soon I would be surpassing that point. This time the downhill on the pavement felt brutal with legs and feet taking their 3rd beating. I even noticed my knees were slightly hurting and my knees never hurt. I attempt to run on the tiny bit of gravel on the shoulder whenever there is room to lessen the impact. It’s probably good my GPS quit at this point since I know my pace had slowed. I still figure even if I can do this loop in 10 min miles, I still should be able to meet my overall goal since I’m so far ahead of schedule.

I start running up Steel Hill again. All of my muscles in my legs are burning so bad I decide it would be good to start walking. I end up alternating back and forth between running and walking until I make it to the top. I stop for water. Normally, I don’t like to stop at water stops, but these few second breaks where I drank 3 cups of water actually gave my legs enough time to recover a little and get going again. My leg muscles are feeling really sore, but not dead. All of the muscles hurt, my knees hurt a little, and I wonder if I’m going to feel like this the rest of the way.

At about 3:50 I take an E-gel and 10 minutes later, my pace picks up and my legs start to feel good again with less pain. This was totally unexpected and I just went with it. At 4:20, I’m cruising along in the zone, pass a guy and woman, and Letty yells at me. I had passed her and not even realized it was her. She tells me she decided to run 40K instead of 60. It had really heated up in my last loop with the sun coming out so I’m thinking that is a good idea if she had any doubts about a 3rd loop.

I noticed the bottoms of my big toes burning and wondered if I had blisters. I felt one pop at one point and actually felt better. I was probably about 6 miles from the finish. Right before the lake with about 4.5 miles to go, I trip over a branch, and yell since my right calf is cramping. I grab it in time to stop it and continue on and then my right hamstring starts to cramp. I would have expected it to be my quads, but they are fine. I run while trying to massage the right hamstring. I have to walk down any steep areas or I’m afraid something is going to cramp.

I’m able to continue running and just willing these areas not to cramp, carefully running at a pace that they will cooperate, and walking up hills when needed, and walking down, to keep from cramping. Finally, they seem to settle down. I make it to the water stop, take a short break and continue on with about 2 miles to go. Back up the stairs and onto the pavement again.

I’m feeling fairly strong so decide to push it just a little since I think I’m going to be close to 5:20, my original goal. I’m going along up the hill near the end and again the hamstring and calf feels like they are on the verge of cramping so I slow down just a little. I pass a guy that has a 60K marking near the end but not sure what loop he is on.

I come into the finish and it was sort of strange since the workers had their backs turned away. I cross the chip line and they give me my medal, a ceramic arrow head made by the Logan High School craft classes. As I’m walking out of the finish I see Adam who has already finished his 40K about 10 minutes earlier. I go to my car and drink a large powerade, protein drink, and eat a banana. Attempt to call Hugh but no cell phone signal.

My 3rd loop time was 1:59:28, 9:37/mi. Overall time was 5:21:02, 8:37/mi pace. I placed 3rd overall out of 35 finishers. I think we started with 40-something and several dropped back to the 40K. Since the top 3 were all 35 – 39, the results say I am second in my age group. Overall HR was lower than usual for a marathon at 147, but really noticed it slowed in the final loop since I had to walk some.

For all of the various distances there were over 500 people which the organizers said was a record. The winner of the 60K, marathon junkie, Chuck Engle, is the same guy that won the Heart of America Marathon, won in 4:38:51. He had run another marathon the day before HOA and won it as well. I definitely didn’t expect that he would run the Hocking Hills 60K.

I had a post race massage on my legs which lasted about 20 minutes. Legs felt pretty good at this point and no post race cramping. About an hour after I finished, Letty came across the finish line looking in pretty good shape. I decided to take a shower in the lodge locker room and there was no hot water, but felt good anyway since I was covered in salt crystals.

We all waited for Sid and Kelley and kept getting reports of how many runners were out on the course and where they were located. We see Kelley coming around the corner and Sid not far behind. We got to cheer for them as they finished. Sid didn’t look well, but bounced back quickly once we got back to the cabin.

Some of us sat in the hot tub. Hugh called and we attempted to have a conversation with the really bad signal. I snacked on a lot of food. I thought I was full and then later we enjoyed our dinner of steaks (Sid wonderfully prepared), baked potatoes, and green beans. While Sid, Adam, and Kelley were getting their massages, Nick built a fire outside while Letty, Nicholas, and Nick talked until the rest could join us. Then I was off too bed and slept really well. I woke up at 3 am wide awake so got up to see off Nick, Letty, and Nicholas, and back to bed for a few more hours.

Then we all were up, sat around drinking coffee, talking and then got our stuff together. We went back to the lodge for breakfast before heading home. It was a really pleasant weekend other than the long drive back to Columbia. I arrived home about 7:30 pm.

Today, legs are feeling pretty good other than right calf is a little tight, both calves are a little sore, quads really sore, and hamstrings and knees feel good.

Race Results here



Training 9/17 - 9/23

Mon- Boatman/Oakland, dogs, 4 mi, 40:54, 10:13/mi

Tues- Diva Run – B, 6 mi, 48:30, 8:05/mi

Evening: Weights, upper lean #1 (chest, shoulders, triceps), 36 min

Wed- Rest

Thurs- Rock Quarry Mulch Pile, 7.8 mi, 1:05:29, 8:24/mi
Skipped the intervals and just ran a steady pace pushing a little more in the second half.

Evening: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble, 20 min

Fri- Rest

Sat - Hocking Hills Indian Run 37.28 mi

Sun- Rest

Running: 55 mi

Weights: 56 min

YTD Running: 1983.2 mi

October 13th-Baltimore Marathon
October 21-Rock Bridge Revenge
October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)

Saturday, September 15, 2007

Training 9/10 -9/16 and Heart for Africa 5K

Mon- Boatman/Oakland, dogs, 4 mi, 38:23, 9:36/mi

Tues- Jaira's Jaunt, 7.1 mi, 52:02, 7:20/mi
Felt strong up the hills.

Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble, 50 min

Wed- Track workout, 3.75 mi, 24:20, 6:29/mi overall; 1 mi warmup, 7:40, 4-100s, 23, 30, 28, 25; 1-800 - 2:52; 3-400s, 1:18, 1:21, 1:21; 2-300s, 57, 1:00, 2-200s, 38, 42, 1-100, 20; 800 m cool down, 4:23
Felt good and push a little harder on the 200s.

Thurs- MKT to Bridge, 7.8 mi, 1:02:25, 8:00/mi
Skipped the intervals and just ran a steady pace pushing a little more in the second half.

Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 42 min

Fri- Rest

Sat- Heart for Africa 5K
We arrived about 15 min before the race so had a chance to just run a short warm up. Temperature was 44F (felt great) so wore a long sleeve shirt and gloves. We started near Flat Branch Park. I wasn’t sure how much I felt like pushing on this race, but started off pretty fast in 4th place well behind the first 3 runners. The first part of the course goes through a series of tunnels that are clearance of 6’7” so we were warned to be careful if we bounced too much when we run.

Once through the tunnels we ran for awhile on the Flat Branch Trail. Passed a guy as soon as I started on the trail that was slowing down. The first mile marker was on the trail and split was 6:02. Shortly after this we turned and road went up a longish incline and then a pretty steep hill which really slowed me down. A different guy than I passed earlier passed me near the top of the hill. The final mile is mostly downhill and I kept him in sight but didn’t push too hard to stay with him. Third split was 6:25 and final .1 was 35 seconds with total time of 19:30. Placed 4th of 70 runners and 2nd in age group. Hugh placed 10th of 70 and 1st in age group.

Column’s Run, 10 mi, 1:39:12, 9:55/mi
After the awards we decided to run a 10 mile course together.

Sun- Rest – Volunteering at the USAT Triathlon National Championship

Running: 35.8 mi

Weights: 92 min

YTD Running: 1915.9 mi

September 22nd-Hocking Hills Indian Run – 60K
October 13th-Baltimore Marathon
October 21-Rock Bridge Revenge
October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)

Sunday, September 09, 2007

Training 9/3 - 9/9

Mon- Heart of America Marathon, 3:04:08, 7:02/mi

Tues- MKT with dogs, 2.5 mi, 55:00, 22:00/mi
Walked and resisted the urge to run.

Afternoon: Weights, upper lean #1 (chest, shoulders, triceps), PT & Wobble, 41 min
I’ve never done a weight workout the day after a marathon, but it felt good and stretched out muscles.

Evening: Bike – Brown Station Rd, 15 mi, 1:09:28

Wed- Rest

Thurs- Tripp 10K, 6.1 mi, 47:21, 7:46/mi
Quads felt a little sore and legs a little dead especially up hills. On the flat and down hill felt great and was able to run a fast pace. Overall, felt like a sensible recovery run.

Evening: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble, 44 min

Fri- Rest

Sat- Long Run Lunatics – Country Dozen, 12 mi, 1:39:05, 8:15/mi
Felt good and was tempted to run faster, but didn’t.

Sun- Rock Bridge State Park, 14 mi, 2:07:09, 9:05/mi
I slept too late to run in the morning so ran at 2:15 pm in the afternoon. Temps heated up to about 90 F, but didn’t feel too bad. Legs felt strong on the hills.

Running: 60.8 mi

Weights: 85 min

YTD Running: 1892.4 mi

September 15 – Heart for Africa 5K
September 22nd-Hocking Hills Indian Run – 60K
October 13th-Baltimore Marathon
October 21-Rock Bridge Revenge
October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)

Monday, September 03, 2007

2007 Heart of America Marathon

Today was the 48th annual Heart of America Marathon in Columbia, MO which I ran for the 4th year in a row and my 10th marathon since 2004. This is one of the oldest and most difficult marathons in the country and attracts around 100+ people each year. I set the alarm for 4:15 (woke up at 4:10) and slept pretty well waking up only a few times. We had a pre-race meal (protein shake with banana and yogurt, and peanut butter), hydrated myself until about 4:45 am. At 5:00, we left home to head to the race which starts at 6 am.

The start is near the Hearnes building, an old basketball arena near MU. This year since Hugh was also running the race, we parked downtown at the finish and were going to take the shuttle bus to the start. As we were getting out of our car, Kurt, a running friend, offered us a ride to the start plus we stopped at his workplace to use the bathroom. We found out at the start that the shuttle bus driver didn’t show up so it was a good thing Kurt picked us up.

Temperature at the start was about 61 F, and it actually felt a little chilly to me. My goal was to try to run 3:05 to beat my PR last year on this course of 3:07:42. Hugh wanted to run sub-4 hours which would beat his Chicago PR of 4:03:41.

We used the bushes outside the Hearnes to relieve ourselves one final time. Hugh had his picture taken for the newsletter wearing his #50 for his 50th birthday. This month he will be the featured runner in the CTC newsletter. We were photographed by a reporter that was taking a lot of pictures before and during the race so maybe we'll be in the paper tomorrow.

We headed to the start line. There were at least 150+ runners that signed up but not sure how many actually started. Several runners had plans to only run X miles as a training run. At two minutes to the start, the race director announced it was time to sing “Happy Birthday” to Hugh. Hugh directed the singing with the President of the Columbia Track Club playing the accordion as accompaniment. I was able to line up in the front with plenty of room since very few seemed to want to be in the front. At 6:00 am, Ready, Set, and then silence and then we took off with the gun going off a few seconds late. Next thing I know I'm off running a marathon and seemed a little surreal for some reason this time.

I remember last year being difficult to see my watch but this year no fog and seemed lighter outside, but I checked it under the street lights for the first few miles. At the very beginning I secured a 6th place position with 5 other runners far enough ahead of me that they disappeared out of sight. I probably started out a little fast, but just went with what felt good and at the same time trying to reign in the pace just a little.

First mile was 7:02 and second was 7:13, but I’m still getting warmed up so not sure what to expect. There were a few spectators throughout the course and it was nice to see some signs of life in the dark along the course. Miles were going by sub-7 so I’m thinking keeping a 7:00 average feels reasonable. Not a lot to report about other runners since I was running alone. I took my first E-gel at mile 5 and water was available about every 2 miles. I drank a little every time but was finding it difficult. I ended up dumping more on me than I drank most of the time. I was told at about mile 8 that I was in 6th place and I noticed the sun coming up about mile 9. Mile 8 – 9 was the first hill which wasn’t that steep but seemed to go up forever. My pace dropped to 7:20 for that mile.

At about mile 11.5, Hugh’s parents were waiting at the river in Cooper’s Landing to cheer me on. A little after mile 12 I get a water stop before going up the big bad Easley Hill which climbs from about 600 – 800 feet over about 0.7 miles. A lot of people will walk up this hill, but I kept running although a slower pace. At the top of the hill another water station and at 13.1 someone gave me the half time which was 1:31:33, 6:59/mi overall pace. I’m thinking this is pretty good since my mile up the hill was 7:55 which was just a little slower than last year, but my half time is 2:07 faster than last year. At this rate, I think maybe a 3:03 if I don’t slow down. Of course, I figured I would slow down a little since the second half is worse and I’ve never run negative split on this course.

As usual for me, the mile after Easley hill was really fast at 6:50. I’m still feeling pretty good but the pace is feeling just a little more difficult. Every so often I though I could hear someone behind me talking so expected to be passed at some point. I keep running the sub-7s. I even ran a sub-7 on the hill from mile 17- 18 which normally slows me down a little. I tried to concentrate on form today running upright and looking ahead. I think this helped my upper body stay more relaxed and I was really able to push up the hills pumping my arms to help maintain the pace.

At mile 18 in Pierpont, Hugh’s parents were stationed again with a “Go Andy” sign. Also, right before Pierpont, I hear footsteps behind me and expecting it to be Tom M., but it is Stephen T. I didn’t know he was running, but he is always faster than me so I let him go ahead, but wasn’t too far behind for awhile. It was nice to have someone to pace for awhile.

I felt pretty strong on the mile 20 hill which always seems to come at the worst point and slow me down, but ran up it in 7:17 and actually gaining a little ground between me and Steve. At the top of the hill though he seems to pick up the pace and I just try to maintain about 7 minute miles. At mile 22, Tom M. passes me which I expected since he is faster than me. He was having a really good second half and would easily run negative splits. He pushed ahead and I continued to maintain the pace. Mile 22 was my last sub-7 at 6:59. Up to this point, I had run 9 sub-7 miles in the first half. (ran 5 last year) and 7 sub-7 miles in the second half (ran 2 last year).

The final hill comes at mile 23 but felt strong running it in 7:01. Mile 24 slowed down just a little and mile 25, I was ready for it to be over running my slowest mile in 7:26, but still faster at this mile than previous years. Somewhere in mile 26 I felt really strong again and that quickly faded and I felt like I needed to push to keep pace. I ran mile 26 in 7:08. Approximately the final half mile goes slightly downhill.

This year I finished in 3:04:08, 3 min 34 sec faster than last year. The clock was right on exactly with my watch. I placed 8th overall of 137 finishers and 2nd place award in the 35-39 age group (first guy in my age group was overall winner so I was actually 3rd), and a course PR. There were about 4 runners that were sub 3 hours. The winner was Chuck Engle, a marathon junkie from Utah. I was less than 37 seconds behind the 2 guys in front of me. We had a good turnout this year with 24 extra finishers over last year.

No issues at all during this race with pain or cramping. As I was walking to my car, I felt just a little short of breath, but that passed quickly. I came prepared for post race recovery drinks and drank a quart of Gatorade and had a protein powder drink. Then had a packet of dark chocolate peanut M&Ms, but they were really hard to eat since I was feeling nauseous.

Hugh’s parents were at the finish so we are waiting for him. At 3:59 we see him and he is near the finish. He pushed to the end and finished in 3:59:28 which is a marathon PR for him and he met his sub-4 goal. He said he ran the first half pretty fast and I’m guessing maybe 1:42 from what he remembered. The second half he ran in 2:17 and if you ask him about it, he will just say that this is the way he runs marathons : )

We stayed awhile and soaked in the ice pool one time. I couldn’t stay in more than a half minute since it was painfully cold. I ate some more fruit, drank some more water and then we went to Sonic. Hugh had a shake, and I had a chicken wrap and shake.

There was at least one newspaper and TV station at the beginning of the race and I noticed a different TV station at the end. The reporter that took my picture at the beginning asked my name so will have to see I get my picture printed. There were several people we know taking pictures so should have some pictures later. I posted a couple pictures below of Hugh that we were already sent.

I have 2 more days of vacation, but am planning to join my running group tomorrow and will most likely be walking. I will probably also get on the bike to help with muscle recovery. The plan is to run easy on Thursday. I’m sure I’m going to have some muscle soreness for a few days.

Here are my splits below. I have improved every year that I have run this marathon but really wonder how much more is possible. Last year I improved 2:30 and this year 3:34 so I think a sub-3 on this course might be possible. It’s hard to say though. If I can keep running more sub-7s, it might happen. 2005 I had 2 sub-7s, 2006 – 7, and this year I had 16 so it might be worth trying again next year.

1-7:02
2-7:13
3-6:52
4-6:52
5-6:59
6-6:48
7-6:55
8-7:20
9-6:42
10-6:55
11-6:48
12-6:51
13-7:55 (Hill)

13.1-1:31:33, 6:59/mi

14-6:50
15-6:52
16-6:58
17-6:58
18-6:55 (Hill)
19-6:46
20-7:17 (Hill)
21-7:06
22-6:59
23-7:01
24-7:12 (Hill)
25-7:26
26-7:08
26.2-1:25

Second 13.1-1:32:35, 7:04/mi

Overall, 3:04:08, 7:02/mi

Avg Heart Rate - 152

Link to last 3 year’s splits Split Spreadsheet

News Coverage so far:

Heart of America Marathoners all set for today’s race

Heart of America Marathoner draws small but dedicated crowd

Heart of America Marathoner part of marathon double

Rick Roebel runs another barefoot marathon

Another day, another marathon. My picture appears in this article.

KMIZ Interview with Barefoot Rick Roebel


Other 2007 HOA Blog reports:

Barefoot Rick's Heart of America Marathon Report

Giving Back

William Kone

Adam Monaghan

Hugh

Hugh finishing

Sunday, September 02, 2007

Training 8/27 - 9/2

Mon- Rest

Tues- Dreier Dirty Dozen (B), 6.3 mi, 49:15, 7:49/mi

Evening: Weights, upper lean #1 (chest, shoulders, triceps), 30 min

Wed- 4, 33:33, 8:23/mi

Thurs- Rain Run/Trail Back, 7.1 mi, 54:14, 7:38/mi

Evening: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble, 30 min

Fri- Rest

Sat-Boatman/Oakland, first 2 mi w/dogs, 6 mi, 53:18, 8:53/mi

Sun- Rest

Running: 23.4

Weights: 60 min

YTD Running: 1831.6

September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
October 13th-Baltimore Marathon

Sunday, August 26, 2007

Training 8/20 - 8/26

Mon-Boatman Hill/Oakland w/dogs, 37:09, 9:17/mi

Evening: Weights, upper bulk #1 (chest, shoulders, triceps)PT & wobble, 53 min

Tues- Tripp 10K, 6.1 mi, 47:40, 7:49/mi

Wed- 3.3, 20:58, 6:21/mi
Track workout, 1/2 mi warmup, 4:21, 4-100s, 27, 26, 25, 20; 3-600s - 2:15, 2:13, 2:14; 3-400s, 1:25, 1:1:23, 1:21; 1-100, 18; 800 m cool down, 4:14

Thurs- Rock Quarry, 7.8 mi, 1:09:07, 8:52/mi
Took it easy and ran with Lisa.

Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 43 min

Fri- Rest

Sat-Long Run Lunatics, Country Dozen, 12 mi, 1:37:04, 8:05/mi
Ran last 3 mi at marathon pace, 6:57, 6:54, and 6:39.

Sun- Rock Bridge State Park, 7.6 mi, 1:12:26, 9:32/mi
Ran last 6 mi with Mike D and picked up the pace.

Running: 40.8

Weights: 96 min

YTD Running: 1808.2

September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
October 13th-Baltimore Marathon

Sunday, August 19, 2007

Training 8/13 - 8/19

Mon-Rest

Tues- President's Hill, 7.6 mi, 58:43, 7:44/mi
Started out at a slower pace and then really picked up the pace up the hill to the end.

Evening: Weights, upper lean #1 (chest, shoulders, triceps), 60 min

Wed- 3.3, 22:30, 6:49/mi
Track workout, 1 mi warmup, 8:21, 4-100s, 23, 25, 26, 29; 4-200s - 40, 43, 42, 41; 4-300s, 1:03, 1:06, 1:03, 1:03; 1-400, 1:18; 800 m cool down, 3:47
I had the privilege of running the track workout since Ted was gone. We had 7 people brave the 104 temperature. I took it a little slower than last week.

Thurs- Rain Run Route (it wasn’t raining, but we hoped it would) - 7.4 mi, 1:04:00, 8:39/mi
Ran with Andrew the entire run and just enjoyed the course. Legs felt tired.

Afternoon: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble, 45 min

Fri- MKT, 16 mi, 2:00:51, 7:33/mi
Started at 9:30 and the trail was shady, sunny, windy, and not windy depending on where I ran. I kept a strong pace with all miles 7-something.

Sat-Long Run Lunatics, Tayside 17.2, 2:16:01, 8:00/mi

Sun- Rest

Running: 51.3

Weights: 105 min

YTD Running: 1767.4

September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
October 13th-Baltimore Marathon

Friday, August 17, 2007

Body for Life Update

In March 2001, I started a program to lose weight/fat called Body for Life by Bill Phillips. I am not following the program by the book anymore, but it has made me more consistent about exercise and good eating habits. BFL helped get me to the point where I am today with my running. I probably would have never considered running a marathon if I had not followed this program for several years.

The most important points of the program are high intensity interval training 3 times per week for 20 minutes, 3 forty-five to 60 minute weight workouts 3 times per week , eating 6 meals per day of reasonable size portions with balanced carbs and protein for 6 days per week, and one day per week where you can go all out and eat whatever you want. I still follow eating more than 3 "meals" per day, but have increased the carbs. I'm only now doing 2 weight workouts per week and run 5 - 6 times per week doing way more cardio than the program requires. Also, I don't worry as much as I used to about having a few extra treats since I burn them off with all the running.

In 2001, I weighed 177 lbs and lost 22 lbs over 6 months. Since that time my weight has fluctuated, usually peaking by the end of December and then I lose those 5 or so holiday pounds over the next few months by being more consistent with eating right. In late 2003, Eating for Life, a cookbook was released by Bill Phillips and that has really helped with getting ideas of what to eat. I have noticed that each year, I tend to maintain a lower weight more consistently since I've had to change my pant size several times.

Part of the program includes taking progress pictures and measurements. I’ve taken progress pictures less frequently than the first few years with the last pictures taken in 2004 until today. Today, I decided to take new pictures. I am now 5 lbs less than the pictures in 2004 and 25 lbs less than 2001. Another important part of the program is tracking body fat (since losing muscle is bad), but I haven’t had an official BF measurement in a few years. I can tell by the pictures and past measurements that I’m currently probably somewhere in the single digits.

Here are the pictures I have taken every 3 years:

March 2001 - 177 lbs (bloated and not too happy looking)

September 2004 - 157 lbs

August 2007 - 152 lbs

Sunday, August 12, 2007

Training 8/6 - 8/12

Mon-Evening: Weights, upper bulk #1 (chest, shoulders, triceps), 56 min

Tues- Hugh’s Hulen Hills, 7 mi, 55:22, 7:55/mi
New Tu/Th group course that Hugh designed. I took it pretty easy since still sore from Sunday. The last major hill was some sort of cruel joke. The grade of the hill was very steep.

Wed- 3.25, 21:42, 6:41/mi
Track workout, 1 mi warmup, 7:22, 4-100s, 23, 27, 25, 24; 2-300s - 54, 55; 6-200s, 36, 37, 39, 38, 36, 37; 1-400, 1:13; 1200 m cool down, 5:49
Good workout in the heat. Felt strong on the last 400 staying with Ted.

Thurs- MKT Bridge - 1/2 mi Intervals, 7.8 mi, 0:56:29, 7:14/mi
Completed 5 intervals after warming up for 2 miles. Ran with Scott and his recoveries were faster than I usually run them but I seemed to be pushing him pretty hard on the intervals.

Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 57 min

Fri- Rest

Sat-Long Run Lunatics, Tayside 22, 2:58:30, 8:07/mi
We started at 5:30 am in the dark. Felt very relaxed on this run. Temp and humidity were not awful. Picked up the pace the last 5 miles or so ran 7-somethings with Phil. Felt really good after this run.

Sun- HOA Course/Rockbridge State Park, 24 mi, 4:09:49, 10:25/mi
Woke up feeling good and ready to run. I started at 5:30 am and ran an 8-something pace for the first 2 miles and then encountered 3 other runners on the course so I stayed with them running their pace. Stayed well hydrated thanks to James planting water on the HOA course. Also, was starving at 16 mi and Lisa had food for us so ate a banana which is exactly what I had been craving. She joined in running for the first time in several weeks due to a motorcycle injury. I ran the entire 17 mile loop and then went 7 more miles on the trails of the park.

Running: 64 mi (highest mileage week this year)

Weights: 113 min

YTD Running: 1716.1

September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
October 13th-Baltimore Marathon