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 28, 2007
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)
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)
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)
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)
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
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)
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)
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)
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
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 finishingSunday, 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
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
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
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
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 lbsSunday, 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
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
Monday, August 06, 2007
Training 7/30 - 8/4 and Sandbagger 10K
Mon- Rest
Tues- Jaira's Jaunt, 7.1 mi, 52:32, 7:24/mi
Evening: Weights, upper lean #1 (chest, shoulders, triceps), 61 min
Wed- 3.75 mi, 24:56, 6:39/mi
Track Workout 1 mi, 7:56 warmup, 4-100 m strides, 2:01- 5:36/mi pace; 2:05 -5:23/mi pace; 1:36-5:20/mi pace; 1:32-5:30/mi pace; 3-300s-1:03, 1:09, 1:10, 800 m cool down, 3:55
Thurs- Rock Quarry, 7.8 mi, 1:04:26, 8:16/mi
Evening: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble, 56 min
Fri- Rest (extremely tired due to lack of sleep)
Sat-The Great Sandbagger 10K
This is a race where you predict your time. You can “win” this race by grossly overestimating how long it will take to run the 10K. Since we stagger the start times from the slowest predicted time to the fastest, usually the person with the largest positive difference between the predicted time and the actual time (lying) wins the race. Theoretically, if everyone told the absolute truth about how fast they planned to run the race, everyone would cross the finish line together, but that never happens.
There were 21 runners that participated. The course is an out and back and quite hilly. I always try to predict my time accurately since I don’t want to win the trophy. This year I predicted to run it in 42:15 since legs were feeling fatigued, it was already 80F and humid, and I wasn't feeling that great. It's always a guess and figured on a good day I could run 41:30, but wasn't feeling it on Saturday. Phil also predicted 42:15 so we could push each other and we usually finish races within a few seconds of each other. We started last since we predicted the fastest time. We had to wait about 30 minutes from when the first person started.
We can't wear watches so I really don't have a good sense of pace, but the first half didn't feel good. I ran right next to Phil for probably the first 2 miles and then pulled a little ahead and started to pass people before the turn around point. Then I started feeling better. Last year I only passed 2 runners on the course starting last so didn't really expect to pass many people. I guess I was sandbagging a little (although unexpected) when I predicted my time since ended up passing 15 runners, placing 5th out of 20 and actual time was 40:54, 1:21 faster than my predicted time. I was the fastest finisher too and my fastest time on this course by 36 seconds when I ran 41:30 in 2004. This was also the second fastest 10K I have run. Results are posted here
Post Race: 10 miles, 1:28:11, 8:49/mi
Sun- Rock Bridge State Park, 19.5 mi, 3:34:40, 11:01/mi
Alarm went off and really wanted to go back to bed. Arrived at the park at 6 am and Jeff arrived a few seconds later. We ran about an 8 mile loop on the Devil's Ice Box side and then ran a 7.5 loop on the Gans Creek side and then another 4 mile loop on the Devil's Ice Box side. Legs felt tired the entire run. Even though I sprayed myself twice with bug spray, my feet were attacked by tiny ticks and a few bites on the buttocks as well. These were the 2 areas that I didn't spray bug spray on the skin. My feet are pretty chewed up right now.
On the loop on the Gans Creek side I tripped on something, went forward and next thing I know, I'm almost hugging a tree. I had put my hands out and caught myself with both hands on a big tree. It was with such force, I was glad it wasn't my head. I was fine and nothing hurt.
Running: 54.3 mi
Weights: 117 min
YTD Running: 1652
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
October 13th-Baltimore Marathon
Tues- Jaira's Jaunt, 7.1 mi, 52:32, 7:24/mi
Evening: Weights, upper lean #1 (chest, shoulders, triceps), 61 min
Wed- 3.75 mi, 24:56, 6:39/mi
Track Workout 1 mi, 7:56 warmup, 4-100 m strides, 2:01- 5:36/mi pace; 2:05 -5:23/mi pace; 1:36-5:20/mi pace; 1:32-5:30/mi pace; 3-300s-1:03, 1:09, 1:10, 800 m cool down, 3:55
Thurs- Rock Quarry, 7.8 mi, 1:04:26, 8:16/mi
Evening: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble, 56 min
Fri- Rest (extremely tired due to lack of sleep)
Sat-The Great Sandbagger 10K
This is a race where you predict your time. You can “win” this race by grossly overestimating how long it will take to run the 10K. Since we stagger the start times from the slowest predicted time to the fastest, usually the person with the largest positive difference between the predicted time and the actual time (lying) wins the race. Theoretically, if everyone told the absolute truth about how fast they planned to run the race, everyone would cross the finish line together, but that never happens.
There were 21 runners that participated. The course is an out and back and quite hilly. I always try to predict my time accurately since I don’t want to win the trophy. This year I predicted to run it in 42:15 since legs were feeling fatigued, it was already 80F and humid, and I wasn't feeling that great. It's always a guess and figured on a good day I could run 41:30, but wasn't feeling it on Saturday. Phil also predicted 42:15 so we could push each other and we usually finish races within a few seconds of each other. We started last since we predicted the fastest time. We had to wait about 30 minutes from when the first person started.
We can't wear watches so I really don't have a good sense of pace, but the first half didn't feel good. I ran right next to Phil for probably the first 2 miles and then pulled a little ahead and started to pass people before the turn around point. Then I started feeling better. Last year I only passed 2 runners on the course starting last so didn't really expect to pass many people. I guess I was sandbagging a little (although unexpected) when I predicted my time since ended up passing 15 runners, placing 5th out of 20 and actual time was 40:54, 1:21 faster than my predicted time. I was the fastest finisher too and my fastest time on this course by 36 seconds when I ran 41:30 in 2004. This was also the second fastest 10K I have run. Results are posted here
Post Race: 10 miles, 1:28:11, 8:49/mi
Sun- Rock Bridge State Park, 19.5 mi, 3:34:40, 11:01/mi
Alarm went off and really wanted to go back to bed. Arrived at the park at 6 am and Jeff arrived a few seconds later. We ran about an 8 mile loop on the Devil's Ice Box side and then ran a 7.5 loop on the Gans Creek side and then another 4 mile loop on the Devil's Ice Box side. Legs felt tired the entire run. Even though I sprayed myself twice with bug spray, my feet were attacked by tiny ticks and a few bites on the buttocks as well. These were the 2 areas that I didn't spray bug spray on the skin. My feet are pretty chewed up right now.
On the loop on the Gans Creek side I tripped on something, went forward and next thing I know, I'm almost hugging a tree. I had put my hands out and caught myself with both hands on a big tree. It was with such force, I was glad it wasn't my head. I was fine and nothing hurt.
Running: 54.3 mi
Weights: 117 min
YTD Running: 1652
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
October 13th-Baltimore Marathon
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
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
M3-8:15
M4- 7:58
M5-8:05
M6-8:05
M7-7:56
M8-7:48
(8 miles 1:04:19)
M9-7:51
M10-7:48
M11- 7:48
M12- 7:48
M13- 7:37
M14- 7:49
M15-7:40
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
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 PictureAfternoon: 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
M3-8:15
M4- 7:58
M5-8:05
M6-8:05
M7-7:56
M8-7:48
(8 miles 1:04:19)
M9-7:51
M10-7:48
M11- 7:48
M12- 7:48
M13- 7:37
M14- 7:49
M15-7:40
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
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
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
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