Monday, April 30, 2007

Training 4/23 - 4/29

Mon - Boatman Hill Rd/Oakland Rd, 8 mi, 1:10:48, 8:51/mi

Tues - Tripp 10K, 6.2 mi, 44:20, 7:09/mi

Wed- Rest

Thurs- 3 Diner Run (new course) – 7.9 mi, 58:41, 7:26/mi

Fri- Intended to run 4 miles, but mowed the yard. After mowing starting raining and too tired to run.

Sat- MKT - 10 mi, 1:22:53, 8:17/mi

Sun- Rock Bridge State Park, 24.1 mi, 4:02:28, 10:04/mi

I was up until 1 am Sat night so didn't get up early to do my run. We got up around 11 am and Hugh decided to go with me and run at the park too. We started around 1 pm and the temp was 80 F. The loop that I planned to do 3 times is 8 miles. I always stop by the car and get a drink after each loop. I ran the first loop at about 1:15 including stopping for a drink.

The second loop went pretty well, but I noticed that I was slowing down and really thirsty. It had been only 2 miles since I had drank 20 oz. There's no water on this course until about 1 mi before I get back to the car. I stopped and got a drink even though it was only 1 mile and I really needed it. The second 8 miles I ran in about 1:20 with the 2 water stops.

I was feeling pretty fatigued starting the 3rd loop and again, very thirsty before I had even run 2 miles. My mouth felt very dry and my pace slowed and felt like I had no energy. I did manage to run up the hills rather than walk. I got a drink again about 1 mile before the car and finished the final loop in 1:27. It was 86F when I finished and I felt extremely tired like I wanted to crawl into bed and go to sleep. Hugh ran for about 2 hours and walked for 1 hour. I weighed myself when I got home and was down 6 lbs so I guess that explains why I felt so bad. I drank and drank and then felt like eating and felt a little more coherent.

Considering the temps and lack of water, I think the run went as well as can be expected. I'm looking forward to starting the taper this week.

Running: 56.2 mi

Weight-lifting: none

YTD Running: 948.5

May 12th-Joe Marks 5 mile Human Race
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon

Sunday, April 22, 2007

Training 4/16 - 4/22

Mon- Doe Brook with Dogs, 3.1 mi, 31:58, 10:19/mi

Tues- Dreier Dirty Dozen (hilly), 9.2 mi, 1:07:32, 7:20/mi
Very happy with this pace with tired legs. Phil and Tom helped with the pace.

Wed- Rest

Thurs- MU Rec Trail to Mulch Pile – 7.8 mi, 55:42, 7:08/mi
Pace includes warm-up; running sub 7s on the way back chasing James.

Fri- Boatman Hill, Clay's Fork, 10 mi, 1:29:31; 8:57/mi
I decided to go ahead and run 10 mi Fri evening after dinner since I wasn’t sure if I would have time on Sat. The run started out at sub 8:30 pace, but went downhill after the first half. I was feeling nauseous and my lower lip had a strange sensation and I had the feeling it was swollen. Got home and it was swollen and stayed that way the rest of the evening. It was fine on Sat morning.

Sat- 3.1 mi
After volunteering to work the duathlon in the morning, we marked the 5K course for the Show Me Stampede in the evening. This was really mostly walked and I didn’t mange to find time for a run.

Sun- Rock Bridge State Park, 18 mi, 2:48:46, 9:23/mi
Since I didn’t run on Sat, I decided to run 18 instead of 16 miles today. I woke up about 5:45 AM and felt awake so I decided to go ahead and run. I arrived at the trail and started at 6:30 am. There was no one else in the park. Legs felt tired so thought I would just take it easy and not push it. I ran the first 10 miles in about 1:32 and then ran into 2 other runners that I know, Andy and Tony. I was a bit surprised to see Andy since I had just attended his wedding the night before in the same park. They decided to run the last 8 with me. I led the way and with them behind me, I naturally picked up the pace. I had to slow it down again later since I don't think Andy felt like running that fast today. Overall, my pace was 9 seconds faster than last week and I didn’t feel like I was pushing as hard this week.

Afternoon: Upper body weights, 38 min

Evening: Biked the Brown Station and Duathlon Course, 21.9 mi, 3:56/mi, 15.1 mph
I was still feeling good and inspired from watching the 100s of bikes pass me when I worked one of the intersections as the duathlon. I decided to finally get on the bike for the first time this year. The first half of the ride was right into the wind and my pace suffered, but didn’t really didn’t have high expectations. The second half I was able to gain with the wind behind me more.

I had a near miss with a car in the second half. A Domino’s Pizza driver in a silver car turned left in front of me from N. Oakland onto 63 S before the fairgrounds. I reacted quickly and hit the rear brake and somehow skidded my front wheel to the left so I was at an angle and parallel to the car as the driver was turning, missing the car by inches. I managed to stay on the bike and upright. I called the NE store and the manager confirmed there was a driver in that area at that time that fit the description. He said he would check it out. I was wearing a red shirt and there is no way he could have not seen me. A witness in a yellow jeep was sitting on the ramp when it happened and said “really fancy maneuvering” when he drove past me. I felt very lucky.

Running: 51.2 mi

Cycling: 21.9 mi

Weight-lifting: 38 min

YTD Running: 892.3

May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon

Sunday, April 15, 2007

Training 4/9 - 4/15 and Jay Dix 5K

Mon- Boatman Hill/Oakland, 8 mi, 1:10:32, 8:49/mi

Tues- Dave’s Devil Run, 6.6 mi, 46:58, 7:07/mi

Evening: Weights, upper body, 52 min

Wed- Rest

Thurs- MKT Bridge (1/2 mile repeats & 1/2 mile recovery) – 7.8 mi, 58:32, 7:30/mi

Evening: Doe Brook with dogs, 4 mi, 35:14, 8:48/mi

Fri- Rest

Sat- Jay Dix Challenge to Cure 5K
The weather forecast predicted snow on Sat morning but we woke up to rain and 37F. I woke up with some slight lower back pain, sore shoulders, and legs a little sore. We arrived at the Jay Dix Challenge to Cure headquarters at about 8 am. We had already picked up our race packets on Friday so had to pick up our timing chip. We then ran the 5K course once and my legs and back felt better. The course was new this year. Last year the course was a loop but this course was sort of an out and back/loop combo. There was also a 10K and they had to go out further and run on part of the MKT trail. Due to the rain, the 10K course had to be altered slightly due to flooding in one of the creeks.

We arrived back at the start line about 8:40 and removed some clothes and then huddled inside the tent until the start. Fortunately, they had heaters and with all of the people we stayed warm. People were still picking up timing chips at 9 am so they delayed the start. This seems to happen every year so I think maybe they need to make it clear to get to the race before 8:30 to pick up the chip. At 9:15 we lined up for the start and it was still raining. Since I was running the 5K, I got in the very front row and we took off.

We had to turn a corner shortly after the start and run on the sidewalk instead of the street. It was a little awkward but managed to get out in the lead so I was out of the crowd. One guy running the 5K immediately was in the lead and then there were me and 2 other guys close together on the sidewalk. There wasn’t a lot of room at this point and I felt like I wanted to pass one of the guys, but it was a little crowded. I looked down at my watch and my pace was 5:18 so I stayed behind them until we were back in the street and then passed them both.

Since I started off so fast, the first mile really went quickly and my split was 5:40. Shortly after this point, 3 guys running the 10K passed all of us, but they had to go to the right and the 5Kers went to the left. I predicted one of them would win the 10K, but wasn’t sure which one since all 3 are great runners and triathletes. I reached the 5K turn around and then got to see some of the other runners on the way back. At this point, we were running the same course and a lot of runners were coming at us. It was a little difficult to decide where to run, but finally managed to cross through the pack coming at us and get to the left of the cones. Then we reached the tunnel that goes under the road and one of the 5K runners, Tony, is right behind me at this point and follows. I go under the right side as before just as someone yells to go left, but it was too late. There weren’t any runners under the tunnel at this point and we stayed to the left.

Tony then passes me right at 2 miles and someone says to him he is in 2nd place. My 2 mile split was 6:19. I stay behind him as long as I can and then he gradually pulls ahead of me. At this point, legs are feeling a little dead and there is a slight incline to go up. Then we reach a point where it goes downhill and I regain my speed to about a 6:05 pace. At this point, I’m thinking I can’t let anyone pass me since I am so close to finishing and in 3rd place. I can’t see the guy behind me so wasn’t too worried about him passing me, but I picked up the pace the last 0.3 miles and ran as hard as I could. My third mile was 6:14 and the last 0.1 was 43 sec.

Total time was 18:56. However, the clock said 18:40 something so I thought maybe the chip may have started somewhere ahead of the starting line, but didn’t see a mat. Last year they actually had a starting mat, but I don’t think there was one so I’m not sure why the clock was off. My official time in the results was 18:56 as well. The winning time was 16:35 and Tony’s time was 18:30. The guy behind me was 19:12 so kind of close.

My time is my 3rd fastest 5K so a little disappointed that it wasn’t a PR, but definitely a good race for me. I’m not going to say I started too fast since my overall time was good. I’m thinking about using the same strategy the next time I run a 5K and running the 1st mile really fast. It hurts my time on the last 2 miles, but overall it seems to be to my advantage since I rarely break 19 min.

This is a great event, but I didn’t like the new course. I felt it was confusing and the volunteers were telling us to run on the sidewalks in places and it was difficult to hear them due to the rain. Also, it was very awkward running against the other runners after the turn around since we were running through a parking lot. I heard from one runner that she thought the 10K was short. She said her time was faster than last year and the course was harder since there were 2 hills. Looking at the overall times, I would say I agree with her since some of the top runners were 2 min faster this year. However they had to change the course that morning due to the flooding. Hopefully, next year they will be prepared for an alternate course since this area floods often or maybe they will go back to the old course that was one loop for the 5K and 2 loops for the 10K.

I placed 3rd overall of 203 runners and received the medal for first in my age group 35 – 39 although the overall winner was in my age group. They didn’t give anything for 2nd and 3rd overall this year so only the age group awards. Hugh placed 22nd overall and 2nd in his age group of 45 – 49 with a time of 22:37. I noticed when he crossed the finish the clock said 22:23 so it was definitely off from the chips. There were 109 runners in the 10K. The results are posted on the Columbia Multisport Club web site at the moment instead of the race web site.

We ran the 5K course again and then enjoyed the post race meal of hamburgers, cole slaw, potato salad, baked beans, and cookies.

Above - Andy Below - Hugh
Sun- Rock Bridge State Park, 24.2 mi, 3:50:31, 9:32/mi
I had considered getting up early to do this run but would have started in the dark. Also, I didn’t sleep very well and back still hurt so stayed in bad and eventually got some decent rest until I got up at 9:30. I remembered the St. Louis Marathon was today so had to go see if any results were posted yet. The half results were up, but nothing for the full at that point.

We went to church and then lunch. I checked the results again and found that a running friend had finally qualified for Boston. He had nearly missed it last fall, but ran a 3:13 today. I arrived at the park about 2:30 pm and the plan was to run 3 loops which is 8 mi per loop with a short out and back on one part. Temp was near 60F which was quite a change from Saturday and the sun was shining. I was hoping I would have a decent pace this week since I only ran 14 miles last Sunday. I felt strong but due to all of the rain the trail was pretty muddy. At one point I caught my left shoe in my right shoe string and fell on my left hand/left buttock, but didn’t fall very hard. My hand was muddy and a couple small cuts from some sharp rocks. I washed off in the next clear stream and was fine. The first 8 miles I ran in 1:14:03 which includes a short water and took a banana Hammer Gel. This was a sample from the race packet yesterday and it was pretty good.

I still felt good on the second 8 miles and ran in 1:17:49 with bathroom break, water break, and a Power Bar Gel, Plain Energy Flavor. This was another sample that I received recently and I liked it even better than the banana Hammer Gel. I would say today that it may be the best gel I have tasted since it had very little taste.

Took off feeling pretty strong for the 3rd loop. Took a short bathroom break at some point. I really tried to push myself a little on this 3rd loop since I figured I would probably slow down. At about 21 miles, my legs were hurting pretty much all over, but it was good pain. I still pushed, but took it a little easier on the downhills and pushed harder on the uphills and flat areas. The last 8 miles ran in 1:18:37.

I’m happy with this run. I felt like I could have kept running a few more miles and my back no longer hurts. Originally when I decided to run the Berryman Trail marathon, I was thinking 4:30 or less. Since then, I have been thinking 3:40 is a reasonable goal. I don’t really know for sure how the race trail compares to the one I’ve been training, but have heard it isn’t as bad, but does have some long inclines. The one I am training on has some pretty steep inclines.

Next week, I’m running on the trail again, but will likely start off on the other side of the road and the plan is to run 16 miles with a total of 50 miles for the week. April 28th- 24 miles long run (total 61 miles), May 5th-16 miles (total 45 miles), May 11-10 miles (total 35 miles), and then the race on May 19th with 18 miles the week of the race.

Running: 59.9 mi

Weight-lifting: 52 min

YTD Running: 841.1

May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon

Sunday, April 08, 2007

Training 4/2 - 4/8 and Cigs Race

Mon- Boatman Hill/Oakland, 8 mi, 1:14:31, 9:19/mi

Tues- Tripp 10K, 6.2, 42:46, 6:58/mi

Wed- Rest

Thurs- Rain Run Route – 7.1 mi, 55:21, 7:48/mi

Evening: Weights, upper body, 43 min

Fri- Boatman Hill/Oakland, 6 mi, 55:06, 9:11/mi

Sat- Cigs Race
We arrived at the Cigs 4 Mile Race headquarters at about 8 am and picked up our race packets. Temp was around 20 F with a strong west wind so I opted to wear the tights. At about 8:20, we took 2 laps around the course for approximately a 2.8 mile warm up which took about 13 min per lap. The course was 1 complete time around the block, then the second time we cut through on another street, and the final time went completely around again.

The race started at 9 am and I would guess there were around 40 runners. We started and pulled ahead in the lead at what felt like a really fast pace. It was difficult to see my watch since my sleeve from my jacket kept getting in the way. I hit the first mile at 5:56, 2nd mile in 5:54, and I’m not sure on the 3rd and 4th mile since I didn’t get my splits. There was some wind on part of the course that really slowed me down when I was running west, but I still felt strong. I stayed in the lead the entire race and finished in 25:12 with an average 6:18/mi pace. This breaks my 2005, 4 mile PR by 4 seconds.

I won the overall award which was a $50 check, first place (rec’d a Show-Me State Games medal) in my age group of 36 – 40, and 1st place in my age group for non-smoker 36 – 40 (received a nail in the coffin stained glass sun catcher). Hugh placed 2nd in his age group 46 - 50 with a time of 30:40.

Sun catcher, Andy's Gold and Hugh's Silver, and $50.00 check

In the afternoon we ran another 3.1 mi to wear out the dogs.

Sun- Prathersville, 14 mi, 1:50:43, 7:55/mi
18F but no wind today.

Running: 51.2 mi

Weight-lifting: 43 min

YTD Running: 781.2

April 14th-Jay Dix Challenge to a Cure
April 21st-Show Me-State Games Stampede 5K
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon

4/8/07 Prathersville + Roger Wilson Dr, 14 miles

14 miles, 1:50:43

Route:--Elev. Avg:773 ft
Location:Hallsville, MOElev. Gain:+13 ft
Date:04/08/07Up/Downhill: [+1138/-1135]
Time:06:49 AMDifficulty:3.9 / 5.0


26F temp; 59% humidity

26F heat index; winds W 7

Distance: 14.48 miles

Speed:7.70 mph

Pace:7' 47 /mi


Elevation (ft.)
Pace (min/mile)
MilePace (min/mile)Speed (mph)Elevation
actual+/- avgactual+/- avg
19' 15+1' 276.5-1.2-46 ft
27' 24-0' 238.1+0.4-49 ft
38' 19+0' 317.2-0.5+112 ft
47' 09-0' 388.4+0.7-95 ft
58' 05+0' 177.4-0.3-13 ft
68' 02+0' 147.5-0.2-32 ft
77' 57+0' 097.5-0.2+92 ft
87' 34-0' 137.9+0.2-6 ft
97' 31-0' 168.0+0.3-29 ft
107' 22-0' 258.1+0.4+32 ft
117' 17-0' 308.2+0.5-3 ft
127' 42-0' 057.8+0.1+39 ft
137' 08-0' 398.4+0.7-105 ft
147' 42-0' 057.8+0.1+79 ft
end8' 17+0' 297.2-0.5+40 ft
Versus average of 7' 47 min/mi

Posted from

Sunday, April 01, 2007

Training 3/26 - 4/1 and Granny 5K

Mon- Boatman Hill/Oakland, 6 mi, 52:37, 8:46/mi

Tues- Jaira's Jaunt, 7.2 mi, 52:58, 7:21/mi
Felt very strong.

Evening: upper body weights, 51 min

Wed- Rest

Thurs- Rock Quarry - Mulch Pile, 5 ~ 1/2 mi intervals, 7.9, 56:52, 7:12/mi

Fri- Boatman Hill/Oakland, 6 mi, 53:04, 8:51/mi

Sat- Rock Quarry Trail, 6 mi, 53:38, 8:56/mi
After finishing my run at 8:30, I headed over to the Granny 5K to benefit Granny’s House. I wasn’t feeling very energetic during or after my run so figured I wouldn’t run it too hard. The race started at 9 am and there were 58 people including walkers. I met Hugh there since I would need to leave before 10 am to attend a meeting.

The course was at Stephen’s Lake Park. It was 1 ½ times around the outer track and then to the finish on the inner track. It became apparent as we started that I was able to run fast and based on the rest of the competition should place pretty well. There was a young girl, 11 yrs old in the lead and I just figured she had started a little fast and another guy that I didn’t know. After passing both of them, I was surprised to see my first mile split at 6:11. I hit the second mile split on the second lap also in 6:11. On some of the turns I could see the other guy not far behind me, but no one else was in sight.

Before the 2.5, he passed me and seemed to pick up the pace. I decided to not try to stay with him. I didn’t feel like pushing it that much, but maybe I should have? My 3rd mile split was 6:24, and last 0.1 was 0:39 for a time of 19:25 which I thought wasn’t too bad considering no tapering and an intense week. I placed second overall 21 seconds behind the winner. The 11 year old girl was 3rd at 21:46. Complete results at Granny’s Run. I drank a water, ate a donut and banana and then shortly had to be on my way. The only awards were for 1st place male and female.

Sun- Rockbridge State Park, 20 mi, 3:23:41, 10:11/mi
I ran a little faster this week, but still kind of slow. It rained yesterday so there was more water and mud this week. I ran over in the Gans Creek area first for about 4 miles. It seems like a lot of jumping over trees on the trail in that area. I took a different route this time and went up what seemed like the steepest and longest hill that I’ve seen in this area. I’m still not totally familiar with this trail and somehow ended back at the start. I think there is a way to run longer. Then I went over to the Devil’s Ice box side and ran 2 loops. I’m feeling a lot more stable with no inserts in my shoe and didn’t have any problems twisting my ankle.

Running: 56.2 mi

Weight-lifting: 51 min

YTD Running: 730

April 7th-Cigs 4 Mile Run and Health Fair
April 14th-Jay Dix Challenge to a Cure 5K
April 21st-Show Me-State Games Stampede 5K
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon