Sunday, July 29, 2007

Training 7/23 - 7/29/Show-Me Games 5K

Mon- Rest

Tues- Diva Run, 8.1 mi, 1:04:08, 7:55/mi

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

Wed- 4.1mi, 26:12, 6:23/mi
Track workout, 1 mi warmup, 8:13, 4-100s, 1- 1200, 4:29; 5-400s, 1:20, 1:26, 1:22, 1:22, 1:18; 1200 m cool down, 5:41
1200 was supposed to be 5K pace and 400s at about mile pace.

Thurs- Trail, spur, Providence, trail, 7.5 mi, 0:53:58, 7:12/mi
Started slow and gradually picked up the pace.

Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 55 min

Fri- Rest (other than helped unload a moving truck in the sweltering heat)

Sat-Long Run Lunatics, Phil’s 14 mi, 2:02:27, 8:45/mi
Nice course and good hills, but humidity really wiped me out for this run.

Sun- Show-Me State Games 5K
We arrived with barely enough time to run the course, but decided to only run 2 miles so I would have time to use the bathroom. I knew it was going to be another soaker since I was dripping in sweat after my 16:10, 2 mi warm-up. I didn’t feel great during the warm-up but a little better by the time I finished.

Race started on a slight downhill so I lined up behind Tom and Munashe, both faster runners. I decided to see if I could stay with Tom again this week, but he took off faster than I needed to be running. My GPS was showing a weak signal so didn’t have a pace. I decided to stay behind Bill and keep him in site. At this point early in the race, I was in 5th place.

I’m not sure of my first mile split, but think it was around 6 min. I don’t think the markers were correct. My GPS started working again which helped with the pace, but I think it was off for the distance. Not really much to report for this race. I just kept up the pace and looked behind a couple times in the last mile to see Phil.

Once I hit about 2.5 I tried to pick up the pace and then we finished on a paved “track” in the Stadium. Finished in 19:19. Four people with Garmins clocked the distance at 3.2 and one had 3.3 so I suspect the course was a little long based on our times. Although, Hugh finished in 22:19, only 4 seconds slower than last week so he actually ran a faster pace than last week if it was 3.2 miles. This course also was hillier than the one we ran last week. I placed 5th overall and 2nd in my age group (35-39). Hugh placed first in his age group (45-49).

Post-Race: MKT, 12 mi, 1:24:42, 7:03/mi
After the race, we went to the MKT to run more miles. Hugh ran 10 while I ran 12. I was hoping to go under 7 min/mi. This is my fastest 12 mile training run. I’m happy with the time considering the heat.

Running: 50.9 mi

Weights: 112 min

YTD Running: 1597.7

August 4th-Great Sandbagger 10K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
October 13th-Baltimore Marathon

Sunday, July 22, 2007

Training 7/16 - 7/22 - Smokin' Chicks 5K - Show-Me State Games Duathlon

Mon- Weights, upper lean #1 (chest, shoulders, triceps), 60 min

Tues- Dave's Devil, 6.6 mi, 49:51, 7:33/mi
Took the pace easy to start out and then picked it up near the end.

Wed- 3.8 mi, 24:28, 6:26/mi
Track workout, 1 mi warm-up, 8:03, 4-100s, 2- 800s, 2:45, 2:46; 2-400s, 1:15, 1:17; 3-200s, 0:33, 0:39, 0:40; 1x100 +1x200, 800 m cool down
It was really hot so we did a slightly lighter workout than normal. I felt really good and really pushed the pace. The 800s were supposed to be run at 5K pace and the 400s at mile pace. Had very consistent splits on each and was able to run the 800s at the pace (5:30/mi) I wish I could run a 5K and ran the 400s at about 5 min/mi pace. The 200s we ran half way around the track and then had to cut across before our buddy finished their 200. This didn’t allow much time for recovery and I had to jog to get to the other side in time. I was breathing really hard and right side hurt by the time I finished. I ran a 100 and 200 for our mile relay.

Thurs- MKT Bridge, 7.9 mi, 1:01:44, 7:55/mi
Ran a pretty steady pace with a few random intervals and then really pushed the last quarter mile.

Evening: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble, 56 min

Fri- Doe Brook with Dogs, 4 mi, 36:15, 9:04/mi
Temp was nice and cool.

Sat-Smokin’ Chicks 5K
We arrived about 30 minutes early and decided to only do a 1 mile warm-up. Legs were just a little sore, but not bad. The temp was nice and cool and ran my mile warm-up in 8:02 which is faster than normal and felt easy. Last year this race was held in the evening and there were 90 finishers. Attendance was way up this year at 148. I lined up near the front and seemed like a really fast start. I guess it was the cool temps. Tom, a faster runner than me that normally passes me later started out fast too. I decided to stay behind him and hold his pace. There were a couple other runners that run just a little faster than me just ahead of him. My first mile split according to my GPS was 5:48.

There were a few slight hills. We had to turn around at about the halfway point and run against the other runners for a little while. At this point, it was up hill and I passed Tom running up the hill. I should say that he had run 10 miles before the race. I passed another runner a little while later that was slowing down. Second mile split was 6:08. He caught back up and passed me during the 3rd mile and I just tried to stay behind him thinking if I can come in right behind him that’s fine since he isn’t in my age group and I should have a decent time too. 3 mile split was 6:09. About 0.1 from the finish I feel like I have something left so pass him and push hard to the finish, finishing in 18:38 and he was only 6 seconds behind me. This is a 12 second PR for me breaking my previous 5K PR of 18:50 in 2003. Overall pace was 6:01/mi.

There was a drawing while we were waiting and I won a hat. The age group awards were 30 – 39 so I wasn’t sure if I would place, but ended up placing 2nd in my age group. The first 3 guys in my age group were all older than 35 so didn’t really matter that it was a 10 year group. I placed 9th overall. Hugh would have placed first if they had done 5 year for him. He ran in 22:15.

After the awards Hugh and I ran 10 miles on a nice scenic hilly course that he had planned earlier, 1:41:39, 10:11/mi

Sun- Show-Me State Games Duathlon
I didn’t preregister for this one since I wanted to see how I felt this week before committing to run this one. I had pretty much made up my mind earlier this week that I was going to run this one and see what happened. I had only ridden my bike 3 times this year and with the 5K yesterday, I wasn’t sure what to expect.

I arrived about 6:50 am and registered and then parked my bike and waited for the race to start at 8 am. The duathlon occurs concurrently with the triathlon with the duathlon starting with the first wave of swimmers. This duathlon is different than most in that it is only a bike and a run, not run/bike/run. I had done this one last year and the bike course is pretty challenging with steep hills, rolling hills, some nice flat in the middle for a few miles, and then more hills. The bike course is 20.9 miles and the run is a flat 5K.

I had to run to the bathroom one last time so didn’t get positioned as close to the front as I would have preferred. This was probably just as well since shortly after we started we had our first hill. My legs were already in pain so I wondered if this was such a good idea. I passed quite a few bikes, and eventually settled into a pack of about 8 and I remembered at least one person that I was near last year so figured I was in the right position. After the first 3 miles, legs began to feel better.

Then we all seemed to play a game of passing each other back and forth. I would pass people on the down hills and flats and then get passed on the uphill. At about 10 miles, the pack had been reduced to 4 and we continued to pass back and forth and then the other 2 go ahead and I’m passing back and forth with the same woman as last year. In the last couple miles, I pass her and she doesn’t pass me back. There’s a nice downhill near the end of the course which gives the legs a bit of a break before the flat half mile to the transition area. I’m really looking forward to getting off the bike and running.

There was a biker just ahead of me and everyone is cheering and I hear my name. No time to really see what is going on and I just park my bike, pull off my shoes and helmet, feel my calf almost spasm, but it stops, put on my running shoes, and manage to tie them without fumbling and I take off running. I think I was out of there in about 53 seconds. I drank very little on the bike course and didn’t take the gel I was planning. I felt good so figured I didn’t need it and would just save time and get water from the volunteers as I ran onto the running course.

Looking at my GPS I couldn't really believe my pace was 6-something per mile considering how my legs felt after being on the bike. I passed numerous runners on the run course. My first mile split was 6:43. I continued to pass runners, but did get passed by the leader for the triathlon before the turn around for the run. My second mile split was 6:40. Legs felt strong but still a little klunky. I continued to push and 3rd mile was 6:25. Final 0.1 ran in 38 seconds for a total run time of 20:26, 1:22 faster than last year. Overall pace, 6:35/mi.

Completed the bike portion in 1:06:10 (avg speed 19.0 mph) and 2 minutes faster than last year.

Overall time was 1:27:29, 4 min faster than last year. I placed 2nd in my age group of 35-39. The guy that beat me was about a minute faster. Placed 7th of 44 overall. I was really happy with the result for this race considering I didn’t prepare for it. I need to work on the hills if I am going to get much faster on the bike.

I noticed when I got home, my front tire was very low. The valve stem was leaking a little. I'm lucky I didn't have a flat today.

Robin, Andy
Left to Right: Brad?, Munashe, Mike, Beth, Nikki, Andy, Brad

Beth, Ted, Andy
Columbia Multisport Club Group Picture

Afternoon: MKT, 16 mi, 2:06:21, 7:54/mi
I went to eat lunch and then headed back out for a 16 mile on the flat MKT. I really needed the mileage and felt pretty good. The temp wasn’t too hot and some of the trail was in the shade. I decided to not carry water since I had drunk a lot after the race and at lunch. I was feeling really bloated. After the first 2 miles, I hit the restroom, and feel much better. I get a drink at the fountain and take off.

I found another water fountain 5 miles later and felt like I needed it sooner. I ran out until 8 miles, took a gel, and stopped again at the fountain. My pace felt really strong and splits were amazingly consistent today. I felt like I was on autopilot and didn’t seem too hard. I ran a negative split for the second half.

M1- 8:20
M2- 7:51
M4- 7:58
(8 miles 1:04:19)
M11- 7:48
M12- 7:48
M13- 7:37
M14- 7:49
M16- 7:40
(Last 8 miles - 1:02:02)

Running: 55.4 mi

Weight-116 min

Bike: 20.9 mi

YTD Running: 1546.8

July 29th-Show-Me State Games 5K
August 4th-Great Sandbagger 10K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
October 13th-Baltimore Marathon

Sunday, July 15, 2007

Training 7/9 - 7/15

Mon- Weights, upper bulk #1 (chest, shoulders, triceps), 58 min
Tough workout after taking a week off from weight lifting.

Tues- Dreier Dirty Dozen, 9.2 mi, 1:05:52, 7:10/mi
GPS battery died after 20 minutes so I just tried to stay with the small group I was running with. Ended up falling behind them on the last hill on Stadium, but still finished strong.

Wed- 4.2 mi, 26:52, 6:24/mi
Track workout, 1 mi warmup, 8:07, 4-100s, 2- 800s, 2:59, 2:57; 2-600s, 2:10, 2:09; 2-400s, 1:18, 1:28; 1x300, 1:06, 800 m cool down
I wasn’t sure my legs felt up to the track workout, but as usual I seem to be able to do these workouts even with tired legs. The 800s and 600s were supposed to be done at 5K pace and each set about the same pace. The 400s were supposed to be mile pace, but my second one was too slow. The 300 was done as part of our 800 m relays.

Thurs- Mulch Pile, 7.8 mi, 58:22, 7:29/mi
We ran the first 3.9 mi in 32 minutes. I was thinking this is going to be a nice easy run. Then the pace really got out of control during the last half as we kept getting faster. The second half averaged 6:46/mi.

Evening: Weights, upper bulk #2 (Back/Biceps/Abs, PT, & Wobble, 60 min
I was so tired but managed to get the weights done.

Fri- I had planned to run 4 miles with the dogs, but very tired so decided to rest. Hugh accidentally let both dogs out at the same time and they were gone for 4 hours. I couldn’t go to bed early since I was worried about them. They came back muddy at 10:30 and he took them both into the shower. I was so awake; I couldn’t get to sleep until after midnight.

Sat-Long Run Lunatics, 2 Loop Twenty, 20 mi, 2:51:04, 8:31/mi
In spite of getting only 4 ½ hours sleep, I felt pretty good. Ran the second 10 miles about 1 minute faster. Enjoyable run and didn’t really seem like 20 miles.

Sun- Bear Creek Trail/Cosmo Park, 7.5 mi, 1:07:15, 8:58/mi
I decided to sleep in a little today. Since I slept in until 7:15, I really didn’t feel up to running out at Rock Bridge and felt like running some easy miles so ran on the Bear Creek Trail. I was planning to do 14 miles and it was quite humid and already above 70 F. I went out on the first section and first mile felt awful and I ran about a 10 minute pace. As I went on felt a little better and then ran through the park. On the way back about 1 mile from my car, I hear a distressing meow several times which sounds like kitten off in the trees. I decide to go into the woods and check it out looking around on the ground and trying to figure out where it is coming from. Then I see a kitten, probably 6 – 8 weeks up in a tree. This tree has no lower branches, but did have a vine hanging off the side so I managed to pull myself up to the small branch where it was sitting. By the time I got to that height, it decided to climb higher. I didn’t feel like pulling myself any higher so I get back on the ground and try to coax it down. That didn’t work so decide to run back to car, go home, and get the extension ladder. I also grabbed a cat carrier, gloves and a leather jacket. Hugh goes with me and we go into the woods to make sure the kitten is still there. It was no where to be seen or heard so I guess in the 40 minutes I was gone it either climbed down or fell out of the tree.

Afternoon: Prathersville Loop, 12.4 mi, 1:39:14, 8:00/mi
I decided that if I felt up to it, I would try to run more in the afternoon. I was feeling good so decided to do this loop course near where I live. It was 85 F so I took all the water I could carry. Started off and first mile was 8-something pace. This is a hilly course and I continued to feel strong and even picked up the pace a bit the last few miles. I’m really pleased with the pace considering the heat and the disappointing run this morning

Running: 61.2 mi

Weight-118 min

YTD Running: 1491.4

July 21st-Smokin’ Chicks BBQ 5K
July 29th-Show-Me State Games 5K
August 4th-Great Sandbagger 10K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K

Sunday, July 08, 2007

Training 7/2 - 7/8

Mon- Rest

Tues- Tripp 10K, 6.2 mi, 50:10, 8:05/mi
Took it easy to taper for Wed.

Wed- Parley Pratt, 4 mi, 24:29, 6:07/mi

Thurs- MKT, 8.6 mi, 1:09:00, 8:01/mi
Legs a little tired so took it easy.

Fri- Doe Brook with Dogs, 4 mi, 36:32, 9:08/mi

Sat- Joker’s Wild Half Marathon (2:00 pacer), 13.2 mi, 1:58:34, 9:03/mi
We got up at 3:15 am to drive to St. Louis. Went to bed at 7:30 so felt pretty rested. We picked up another runner that needed a ride on the way. We had to park a few miles from the race site and arrived at 5:45 am in time for the first shuttle. We checked in and were informed we would be wearing purple hair instead of hats. Tried on the hair and there was no way we were going to be able to see with it in the eyes so we gave each other a hair cut. The shirt was a really nice wicking Brooks tank. We also received a deck of cards used at the nearby casino.

Hugh introduced us to the runners in the 2 hour area. We did know a few of them. The race then started at 7:10 am. The course was on a running/biking trail that was mostly paved and some gravel. The course was congested at first, but ran the first mile in 8:53. I used my GPS to gauge our pace. Every mile, we kept getting comments about being right on pace. I tried to stay on pace but still have a slight cushion. The course was 2 loops with one uphill. Part of one loop was an out and back so we got to see the other runners. I slowed down or walked through the water stations to give people a chance to catch up.

We seemed to have a pretty good sized group running with us most of the way. At about 9 miles I notice it thinned out a bit with many runners going ahead and a few falling behind. At 10 miles, I noticed the ones with me breathing hard and not much talking going on at this point. Hugh hung back a bit but was still on pace. At the downhill before the end he caught up to me and we finished together in 1:58:34. I had 3 or 4 runners mention they had run a PR and thanked me. Amazing that anyone could run a PR considering the heat. It was at least 85 F by the time we finished and we were running in the full sun much of the time.

We ate some post race food and later they brought out some subs. We stayed for the awards ceremony. They went up to 5 deep in the age categories. We left about 10:45 am. Even though it was hot and not really the most ideal course, I think it was a well-organized event. As for pacing, it took a lot of concentration for me to hold myself to a consistent 9 minute pace.

Sun- HOA Course (road) and Rockbridge State Park (trail), 22.3 mi, 3:14:14
16 mi road, 2:10:16. 8:09/mi
6.3 mi trail, 1:02:58, 10:00/mi
Started at 6:00 am and with temps at 70 F. I actually started near the 19 mile marker and completed the loop from the 4 mi to the 18 mile and then went into the park to run 6.3 miles. First mile was up hill and ran at 9:13 pace. The next mile ran at 8:01 and had several sub-8 min miles. The Easley Hill mile I ran in 8:41 and the following mile in 7:52. As the sun came out it started to heat up. I carried enough water to drink every 4 miles until I ran out at mile 16.

At this point, I got on the grassy part of the park and shoes were immediately wet. The trail was in really good shape this week and felt strong. I think my GPS may have been off in the trees of the park, but I estimated that I ran at least 6.3 miles. I felt really good after finishing.

Running: 58.2

Weight-lifting: took the week off

YTD Running: 1430.2

July 21st-Smokin’ Chicks BBQ 5K
July 29th-Show-Me State Games 5K
August 4th-Great Sandbagger 10K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K

Wednesday, July 04, 2007

Parley P. Pratt Memorial Freedom Run 7/4/07

This morning I ran the Parley P. Pratt Memorial Freedom Run. This is the annual run that celebrates a jail break. The entry fee this year was reduced from $1 to FREE and also free post-race pancakes which looked like may have doubled attendance over last year. Temps were in the upper 70s with humidity but a lot of the course was shaded by the trees since this race is 2 miles out and back on the MKT trail, Also, a very flat course.

We arrived about 45 minutes early and I thought about warming up, but didn't do so. My goal today was to run a sub 25 which would be a new 4 mile PR for me. The race started about 8 am and we lined up on the grass and then would quickly merge onto the trail. Immediately, I found myself going a little fast so slowed it down just a bit and let the super fast sub 23 and sub 24 guys go ahead. I was thinking maybe I could do a 6:10 average pace. My first mile split was 6:11. I passed one guy that apparently started a little fast and at this point was in 5th place overall.

The second mile was the turn around point. I really wanted some water to pour on me, but didn't take the time. Second mile split was 5:53. I was a little concerned this was too fast, but feeling good other than the heat and humidity. At this point, I could see everyone else and received lots of encouragement.

Third mile split was 6:08 and it was getting more difficult to maintain the pace. I was losing it a little mentally since I was thinking if I can run this last mile in 7 min, I will still have a decent time. I pushed on and saw Matt D. ahead of me. I'm thinking, I could probably catch him if I pushed. I pushed a little, but didn't catch him.

Fourth mile split was 6:17 and I placed 5th overall out of over 100 people. Final time was 24:29 which is a 43 second PR over my 4 miler in April. My time was also a course PR, 47 second faster than 2 years ago. My 6:07 pace was only 2 seconds slower than my 5K PR. Hugh ran a sub 30 at 29-something and a PR for him too.

Considering the heat, I am extremely pleased by this performance. If it had been a cool day, I'm sure I would have run even faster. I never dreamed I could run it sub:24:30 today.

After the race, had some pancakes, collected my special bead for running the race, talked with some people, and then headed home.

Sunday, July 01, 2007

Andy's Training 6/25 - 7/1

Mon- Rest

Tues- President's Hill, 7.6 mi, 54:31, 7:10/mi
Feeling really strong up the hill.

Evening: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble, 60 min

Wed- Track Workout 1 mi warmup, 3-100 mstrides, 3:01- 5:20/mi; 3:20-5:41/mi; 2:01-5:30/mi; 2:05-5:30/mi; 1:05-5:23/mi; 1:05-5:23/mi; 400 m cooldown
Overall: 3.7 mi, 24:17, 6:34/mi
We were supposed to run 3 min, 5K pace, rest 1 min, and then run back. Hopefully end back where you started by 3 min. The 1 min was supposed to be at mile pace. It poured rain before we could do our 800 m relays. We got thoroughly soaked, but at least it was cool. I wore my HR monitor and it got up to 161.

Thurs- Rain Run -Forum, 7.5 mi, 53:24, 7:07/mi
It really rained on our namesake course. I ran with a new guy that wanted to run fast and didn’t know the way. We ended up going down Forum which added a little extra mileage. I think the pace was so fast since it was raining and cool.

Evening: Weights, upper lean #1 (chest, shoulders, triceps), 63 min

Fri- Doe Brook with Dogs, 3.5 mi, 37:18, 10:39/mi
Legs felt pretty dead. Dogs splashed in a mud puddle in the ditch that we passed several times, plus Bruno jumped in the pond. Then they bothered the neighbors walking 2 little dogs so I cut the run a little short.

Sat- HOA Course, 22 mi, 3:15, 8:52/mi
Nice cool morning. 4 runners started and we had another join us later on the course. It started to rain early in the run and rained lightly the entire time which kept the temps cool. I ran ahead with another runner, Bryan. I ran his pace and when we finished the 17 mile loop, he was going to do 5 more miles. The others weren’t back so I joined him. I found out this made 90 miles for him this week. He said he had lost 30 lbs since last year and quit smoking. He mentioned at 13 miles, he had run his fastest half marathon. Normally, he runs by himself and I guess I helped him push the pace a little.

Sun- Rock Bridge State Park, 17 mi, 3:18:00, 11:41/mi
My first couple miles were very slow. In fact, this entire run averaged pretty slow. I know my GPS was off today and added some, but wonder if it was off more. I had to go around several fallen trees on the trail plus a lot of mud due to the recent heavy rains. I started at 5:30 am and no one else was at the trail. I must have stepped into some stinging nettles stepping around the fallen trees since my legs felt like they were on fire. Eventually, it subsided some and then I stepped into some again. I ran faster hoping to find some water. The pain subsided again so I waited until I reached the bathrooms where there was a fountain outside that I could rinse was my legs under. I also had to deal with a lot of spider webs and washed those off as well. I was very tempted to quit when I got back to my car, but at 7:30 am when I passed through the parking lot, Jeff was waiting. He had been there at 6:15 and read the paper to see if anyone else would show up. We waited until 8 am and Mike D. arrived and we all ran 7.5 together but a different course than I ran earlier. Jeff led the way so I didn’t have to deal with any spider webs. Jeff went out again to finish his 20 miles.

Running: 61.3

Weight-lifting: 123 min

YTD Running: 1372

July 4th-Parley P. Pratt Memorial 4mile Freedom Run
July 21st-Smokin’ Chicks BBQ 5K
July 29th-Show-Me State Games 5K
August 4th-Great Sandbagger 10K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K