Oct 16 - 22
Mon- Rest
Tues- Purdue, 4.5 mi, 37:50, 8:24/mi; felt sluggish
Wed-Rest
Thurs-MKT, 7.8 mi, 1:04:31, 8:16/mi; I slipped on one of the trail bridges and went flying/sliding. I immediately got up and continued running, but noticed something running down my leg. After I finished, I noticed my elbow had a slight abrasion and the side of knee was worse. It felt okay other than sore from the abrasion. Lesson learned is to be extremely careful the week of the marathon.
Fri-Rest
Sat-3 mi casual run
Sun-Chicago Marathon, 3:06:25 7:07/mi
Running: 41.5 mi
Cycling: 0
Weight-lifting: 0
YTD Running: 1593.21 mi
YTD Cycling: 575.6 mi
Oct 23 - 29
Mon- Rest
Tues- Ankle still hurt so not ready to run or walk.
Wed-Rest
Thurs-Rain Run, 7.5 mi, 58:22, 7:47/mi; I ran a little further than normal on this run since I didn’t turn and take the trail back. Run felt okay until the last couple miles quads and left calf felt tight.
Fri-Rest
Sat-Panera Group, 8 mi, 1:06:08, 8:16/mi; Legs felt good, but hills were tough!
Sun-Weights, upper body, 42 min
Running: 15.5 mi
Cycling: 0
Weight-lifting: 42 min
YTD Running: 1608.71 mi
YTD Cycling: 575.6 mi
November 4th-CTC Cross Country Challenge 6K
November 11th-Cranberry Crawl 5K
November 18th-Cross Country Xtreme Off-Road 4-mile run
November 23rd-Thanksgiving Day Pie Run 5K/10K
December 2nd-Jinglebell 5K Run for Arthritis
December 9th-Cheese and Sauerkraut 10 Miler
December 31st-First Night 5K
Saturday, October 28, 2006
Thursday, October 26, 2006
Recovery and Planning
I've formulated a training schedule for my recovery and the 6 running events that are left for me this year.
11/5-6K Cross Country Run
11/11-Cranberry Crawl 5K
11/23-Thanksgiving Day Pie 5K Run
12/2-Jingle Bell 5K Run for Arthritis
12/9-Cheese and Sauerkraut 10 miler
12/31-First Night 5K
I'm not setting to break any PRs on these races so will just see what happens.
So far I have 10 weeks planned which takes me to the 1st week of 2007. Average mileage for these weeks is about 30 miles. By then I will have (hopefully) made a decision where and when I am going to run a spring marathon.
I reviewed my training for the past 20 weeks and it has averaged only 38 miles per week. I know I can do better than this! I'm estimating my mileage for this year will be about 200 less than last year. I really had hoped to do better this year, but it was a stressful summer. Most weeks I only ran 4 days so I have a lot of room to add some mileage. I think it will pay off.
After my "recovery", I am hoping to work my way up to a peak of 54 miles with an average of 47 miles per week over 12 weeks which will put me into March. I may go even a little higher depending on how I am feeling. Beyond that, I don't know, but it feels good to have some of this planned out even though it may change.
11/5-6K Cross Country Run
11/11-Cranberry Crawl 5K
11/23-Thanksgiving Day Pie 5K Run
12/2-Jingle Bell 5K Run for Arthritis
12/9-Cheese and Sauerkraut 10 miler
12/31-First Night 5K
I'm not setting to break any PRs on these races so will just see what happens.
So far I have 10 weeks planned which takes me to the 1st week of 2007. Average mileage for these weeks is about 30 miles. By then I will have (hopefully) made a decision where and when I am going to run a spring marathon.
I reviewed my training for the past 20 weeks and it has averaged only 38 miles per week. I know I can do better than this! I'm estimating my mileage for this year will be about 200 less than last year. I really had hoped to do better this year, but it was a stressful summer. Most weeks I only ran 4 days so I have a lot of room to add some mileage. I think it will pay off.
After my "recovery", I am hoping to work my way up to a peak of 54 miles with an average of 47 miles per week over 12 weeks which will put me into March. I may go even a little higher depending on how I am feeling. Beyond that, I don't know, but it feels good to have some of this planned out even though it may change.
Tuesday, October 24, 2006
2006 Chicago Marathon
We got in a bit later than we expected on Friday after fighting traffic for the last 45 miles of our drive. We went to the expo before it closed to pick up our race number and chip. Then, we arrived at Bar Louie about 8:30 pm. Some people had been there earlier and left, but we ate and had a good time until it hit us that we were exhausted so we headed back to our hotel to sleep. The run on Saturday was very relaxed, stopping to take pictures at several points and let others catch up. After the run, some of the group went to Starbucks. Someone mentioned we were more subdued than last year’s LCAR group and I am sure it is different every year. Hugh and I headed back to our room to shower and back over to the Expo to check out everything we missed the night before. I didn’t end up buying anything, but munched on all the free stuff. Then we had lunch and headed back to our room for a nap.
We had dinner at the Italian Village and thankfully, Jonguy made reservations or we would have had a long wait. Enjoyed talking to Letty’s sister and Leslie at dinner.
We set our stuff out for Sunday and then headed to bed about 10 pm and set the alarm for 5:30. I slept fairly well but when I woke up I felt like the room was spinning. We both had a pre-race shake and banana and used the bathroom 4 times each. Then we headed over the Congress and met Pappy and had our pre-race runner’s communion.
Hugh and I walked over to the starting area and I left him in the Preferred II and headed to the Competitive area about 7:20. There weren’t very many people in the corral for about 20 minutes and then it started to fill up. I’m standing there waiting with the 3:00 group and thinking about the race and wondering if it would be crowded, what it would be like, and trying to stay warm. I had an extra shirt so I wasn’t too cold. Before the marathon, I was thinking Chicago is flat and this will be much easier than other hilly marathon courses that I've done. However, I really wasn’t feeling ancy and ready to race like most races and this worried me.
Finally, the race starts and I’m not sure where the 3:00 pacer has gone, but see a few people with 3:00 on their backs so stay with them. I’m thinking there is no way I’m going to be able to keep this pace for 26.2 miles. However, I keep going and am on target mile after mile. I think I was even 50-something seconds ahead of schedule for awhile. I have several runners ask me if I am on target. I don’t really see a large amount of 3:00 runners so I am thinking I must have pulled ahead of them. Even though I was on pace, I never felt strong, relaxed, and in my groove the entire race. I would try to relax and it didn’t happen.
Half-way point, I am 1:29:22, which is right where I want to be. Before the race, I was hoping that I would feel good enough to pick up the pace after the first half. However, I make the decision to just try to hang on for awhile and see what happens.
I had been taking water at every station, and taking my Honey Stingers every 4 – 5 miles. The water stations were not that crowded for me but it took a bit of getting used to maneuvering in and out of them. After one water station about 18 miles, I notice a bunch of 3:00 runners in a pack. At this point, I also notice my left quad feeling a little tight. I feel a bit concerned at this point, but figure I’m fine since only 8 more miles and it may not get worse. I stay with the group for 3 miles and during this time notice my right calf, right quad, and right calf also tighten. Also, the left quad has gotten even tighter. At mile 21 I was still on target, but I really wanted the race to be over. I felt on the verge of having muscle spasms but thankfully did not.
I hung on for the last 5 miles watching my pace deteriorate and lots of people passing me. I figure at this point that it is best to keep running even though I really wanted to walk. It was a long 5 miles. Finally, I see the 800 meters ahead and then that bridge which earlier I didn’t think would be a problem, but really struggled to get up the small incline. I finished in 3:06:25 (1383 place), a bit short of my goal, but that's okay. I think I'll have better luck on a hillier course since that is what I am used to doing and am looking forward to trying for a sub-3 again.
As I was going through the finishing area, a guy from my Tu/Th running group walks up behind me. We talk briefly and I think he looks worse than I feel. He had finished about 3 minutes behind me and said he felt sick the whole race. I had badly needed to pee during almost the entire race so head to the bathrooms. Next I went to the EF area and waited for Hugh and nearly froze waiting.
About 12:45 he shows up. It took him a long time to get through the finisher’s area since there were a lot more runners. Hugh finished in 4:03:41 (12,468 place), a 17 minute PR for him! This is great considering his longest run was only 14 miles, he has had plantar fasciitis since April, and is walking better than me after the race. The marathon may have cured his PF?!
Here are the splits that I recorded:
M1 – 6:55 (HR-139)
M2 – 6:45 (HR-154)
M3 – 6:51 (HR-155)
M4 – 6:46 (HR-157)
M5 – 6:43 (HR-159)
M6 – 6:57 (HR-157)
M7 – 6:50 (HR-158)
M8 – 6:47 (HR-159)
M9, 10 – 13:32, 6:46 avg (HR-157)
M11 – 6:47 (HR-155)
M12 – 6:50 (HR-157)
M13 – 6:50 (HR-158)
M14,15,16 – 20:26, 6:49 avg (HR-158)
M17,18,19 – 20:40, 6:53 avg(HR-158)
M20 – 7:01 (HR-158)
M21 – 7:11 (HR-158) (my pace really starts to go downhill from here)
M22 – 7:25 (HR-157)
M23 – 7:37 (HR-154)
M24 – 8:07 (HR-150)
M25 – 8:41 (HR-147)
M26.2 – 10:38, 8:52 avg (HR-149)
After I found Hugh, we walk over to the Congress to sit for awhile. We probably sat for a half hour and then go back to Starbucks where he had coffee and I had hot apple caramel cider. We found a place to sit and talked to a nice couple for quite awhile. His boss had run the marathon and they asked us lots of questions. I was impressed with how nice everyone wherever were went, congratulated us on the marathon. We made it back to the hotel, took a nap and finally made it back to Bar Louie for dinner. Pappy gave a great speech on our accomplishments. After dinner we all said our goodbyes.
I’m feeling this marathon a lot more than my last. It was tough to walk yesterday but today no real pain but still difficult to walk. I decided to take an extra day off work to recover and spend time with the pets.
We had dinner at the Italian Village and thankfully, Jonguy made reservations or we would have had a long wait. Enjoyed talking to Letty’s sister and Leslie at dinner.
We set our stuff out for Sunday and then headed to bed about 10 pm and set the alarm for 5:30. I slept fairly well but when I woke up I felt like the room was spinning. We both had a pre-race shake and banana and used the bathroom 4 times each. Then we headed over the Congress and met Pappy and had our pre-race runner’s communion.
Hugh and I walked over to the starting area and I left him in the Preferred II and headed to the Competitive area about 7:20. There weren’t very many people in the corral for about 20 minutes and then it started to fill up. I’m standing there waiting with the 3:00 group and thinking about the race and wondering if it would be crowded, what it would be like, and trying to stay warm. I had an extra shirt so I wasn’t too cold. Before the marathon, I was thinking Chicago is flat and this will be much easier than other hilly marathon courses that I've done. However, I really wasn’t feeling ancy and ready to race like most races and this worried me.
Finally, the race starts and I’m not sure where the 3:00 pacer has gone, but see a few people with 3:00 on their backs so stay with them. I’m thinking there is no way I’m going to be able to keep this pace for 26.2 miles. However, I keep going and am on target mile after mile. I think I was even 50-something seconds ahead of schedule for awhile. I have several runners ask me if I am on target. I don’t really see a large amount of 3:00 runners so I am thinking I must have pulled ahead of them. Even though I was on pace, I never felt strong, relaxed, and in my groove the entire race. I would try to relax and it didn’t happen.
Half-way point, I am 1:29:22, which is right where I want to be. Before the race, I was hoping that I would feel good enough to pick up the pace after the first half. However, I make the decision to just try to hang on for awhile and see what happens.
I had been taking water at every station, and taking my Honey Stingers every 4 – 5 miles. The water stations were not that crowded for me but it took a bit of getting used to maneuvering in and out of them. After one water station about 18 miles, I notice a bunch of 3:00 runners in a pack. At this point, I also notice my left quad feeling a little tight. I feel a bit concerned at this point, but figure I’m fine since only 8 more miles and it may not get worse. I stay with the group for 3 miles and during this time notice my right calf, right quad, and right calf also tighten. Also, the left quad has gotten even tighter. At mile 21 I was still on target, but I really wanted the race to be over. I felt on the verge of having muscle spasms but thankfully did not.
I hung on for the last 5 miles watching my pace deteriorate and lots of people passing me. I figure at this point that it is best to keep running even though I really wanted to walk. It was a long 5 miles. Finally, I see the 800 meters ahead and then that bridge which earlier I didn’t think would be a problem, but really struggled to get up the small incline. I finished in 3:06:25 (1383 place), a bit short of my goal, but that's okay. I think I'll have better luck on a hillier course since that is what I am used to doing and am looking forward to trying for a sub-3 again.
As I was going through the finishing area, a guy from my Tu/Th running group walks up behind me. We talk briefly and I think he looks worse than I feel. He had finished about 3 minutes behind me and said he felt sick the whole race. I had badly needed to pee during almost the entire race so head to the bathrooms. Next I went to the EF area and waited for Hugh and nearly froze waiting.
About 12:45 he shows up. It took him a long time to get through the finisher’s area since there were a lot more runners. Hugh finished in 4:03:41 (12,468 place), a 17 minute PR for him! This is great considering his longest run was only 14 miles, he has had plantar fasciitis since April, and is walking better than me after the race. The marathon may have cured his PF?!
Here are the splits that I recorded:
M1 – 6:55 (HR-139)
M2 – 6:45 (HR-154)
M3 – 6:51 (HR-155)
M4 – 6:46 (HR-157)
M5 – 6:43 (HR-159)
M6 – 6:57 (HR-157)
M7 – 6:50 (HR-158)
M8 – 6:47 (HR-159)
M9, 10 – 13:32, 6:46 avg (HR-157)
M11 – 6:47 (HR-155)
M12 – 6:50 (HR-157)
M13 – 6:50 (HR-158)
M14,15,16 – 20:26, 6:49 avg (HR-158)
M17,18,19 – 20:40, 6:53 avg(HR-158)
M20 – 7:01 (HR-158)
M21 – 7:11 (HR-158) (my pace really starts to go downhill from here)
M22 – 7:25 (HR-157)
M23 – 7:37 (HR-154)
M24 – 8:07 (HR-150)
M25 – 8:41 (HR-147)
M26.2 – 10:38, 8:52 avg (HR-149)
After I found Hugh, we walk over to the Congress to sit for awhile. We probably sat for a half hour and then go back to Starbucks where he had coffee and I had hot apple caramel cider. We found a place to sit and talked to a nice couple for quite awhile. His boss had run the marathon and they asked us lots of questions. I was impressed with how nice everyone wherever were went, congratulated us on the marathon. We made it back to the hotel, took a nap and finally made it back to Bar Louie for dinner. Pappy gave a great speech on our accomplishments. After dinner we all said our goodbyes.
I’m feeling this marathon a lot more than my last. It was tough to walk yesterday but today no real pain but still difficult to walk. I decided to take an extra day off work to recover and spend time with the pets.
Sunday, October 15, 2006
Training 10/9 - 10/15
Mon- Rest
Tues- President's Hill, 7.5 mi, 55:52, 7:27/mi
Wed- Rest
Thurs- Rock Quarry, 7.8 mi, 1:05:48, 8:26/mi (finally taking it easy)
Fri- Rest
Sat- Boatman Hill Rd, 4 mi, 32:34, 8:09/mi
Sun- Purdue, 7 mi, 1:02:54, 8:59/mi, planned to run 10 mi, but had to cut it short since I badly needed a bathroom
I'm not feeling very positive about the taper this week. I suspect the reason is the taper itself. One week until Chicago so we will see what happens.
Running: 26.3
Cycling: 0
Weight-lifting: 0
YTD Running: 1551.71 mi
YTD Cycling: 575.6 mi
October 22nd-Chicago Marathon
November 11th-Cranberry Crawl 5K
November 23rd-Thanksgiving Day Pie Run 5K/10K
December 2nd-Jinglebell 5K Run for Arthritis
December 9th-Cheese and Sauerkraut 10 Miler
December 31st-First Night 5K
Tues- President's Hill, 7.5 mi, 55:52, 7:27/mi
Wed- Rest
Thurs- Rock Quarry, 7.8 mi, 1:05:48, 8:26/mi (finally taking it easy)
Fri- Rest
Sat- Boatman Hill Rd, 4 mi, 32:34, 8:09/mi
Sun- Purdue, 7 mi, 1:02:54, 8:59/mi, planned to run 10 mi, but had to cut it short since I badly needed a bathroom
I'm not feeling very positive about the taper this week. I suspect the reason is the taper itself. One week until Chicago so we will see what happens.
Running: 26.3
Cycling: 0
Weight-lifting: 0
YTD Running: 1551.71 mi
YTD Cycling: 575.6 mi
October 22nd-Chicago Marathon
November 11th-Cranberry Crawl 5K
November 23rd-Thanksgiving Day Pie Run 5K/10K
December 2nd-Jinglebell 5K Run for Arthritis
December 9th-Cheese and Sauerkraut 10 Miler
December 31st-First Night 5K
Sunday, October 08, 2006
Training 10/2 - 10/8
Mon- Rest
Tues- MKT, 5.2 mi, out 20 min (7:42/mi), back 17:06 (6:35/mi), 37:06, avg 7:08/mi; This run was out 20 min and then back so we could all finish about the same time. The goal was to do tempo run on the way back so runners could head over to the big shoe sale at Tryathletics.
Evening: Upper body workout#2, 39 min
Wed-Rest
Thurs-Schaefer's Shuffle, 7.8 mi, 58:29, 7:30/mi; This was a new course and I liked it. Hopefully, we do it again since I didn’t get lost and wasn’t following anyone.
Fri-Rest
Sat- MU Vet School Dog Jog with Rusty , 19:35, 6:19/mi
Afternoon: Boatman Hill Rd with Bruno, 4 mi, 35:26, 8:51/mi; This was a guilt run since Bruno couldn’t go to the dog jog. He set the pace and the first 2 miles was lots of stop and go. He had to be coaxed to the 2 mile mark. On the way back he ran a good pace and didn’t stop at all.
Sun- MKT, 14 mi, 7:20/mi
M1 - 7:43
M2 - 7:22
M3 - 7:23
M4 - 7:15
M5 - 7:25
M6 - 7:15,
M7 - 7:21 (51:45)
M8 - 7:14
M9 - 7:08
M10 - 7:19
M11 - 7:23
M12 - 7:25
M13 - 7:26
M14 - 7:02 (50:57)
After the first mile, the pace felt pretty easy for me. It was consistent and I didn’t feel like that I was pushing myself to keep this pace.
Running: 34.1
Cycling: 0
Weight-lifting: 39 min
YTD Running: 1525.41 mi
YTD Cycling: 575.6 mi
October 22nd-Chicago Marathon
November 11th-Cranberry Crawl 5K
November 23rd-Thanksgiving Day Pie Run 5K/10K
December 2nd-Jinglebell 5K Run for Arthritis
December 9th-Cheese and Sauerkraut 10 Miler
December 31st-First Night 5K
Tues- MKT, 5.2 mi, out 20 min (7:42/mi), back 17:06 (6:35/mi), 37:06, avg 7:08/mi; This run was out 20 min and then back so we could all finish about the same time. The goal was to do tempo run on the way back so runners could head over to the big shoe sale at Tryathletics.
Evening: Upper body workout#2, 39 min
Wed-Rest
Thurs-Schaefer's Shuffle, 7.8 mi, 58:29, 7:30/mi; This was a new course and I liked it. Hopefully, we do it again since I didn’t get lost and wasn’t following anyone.
Fri-Rest
Sat- MU Vet School Dog Jog with Rusty , 19:35, 6:19/mi
Afternoon: Boatman Hill Rd with Bruno, 4 mi, 35:26, 8:51/mi; This was a guilt run since Bruno couldn’t go to the dog jog. He set the pace and the first 2 miles was lots of stop and go. He had to be coaxed to the 2 mile mark. On the way back he ran a good pace and didn’t stop at all.
Sun- MKT, 14 mi, 7:20/mi
M1 - 7:43
M2 - 7:22
M3 - 7:23
M4 - 7:15
M5 - 7:25
M6 - 7:15,
M7 - 7:21 (51:45)
M8 - 7:14
M9 - 7:08
M10 - 7:19
M11 - 7:23
M12 - 7:25
M13 - 7:26
M14 - 7:02 (50:57)
After the first mile, the pace felt pretty easy for me. It was consistent and I didn’t feel like that I was pushing myself to keep this pace.
Running: 34.1
Cycling: 0
Weight-lifting: 39 min
YTD Running: 1525.41 mi
YTD Cycling: 575.6 mi
October 22nd-Chicago Marathon
November 11th-Cranberry Crawl 5K
November 23rd-Thanksgiving Day Pie Run 5K/10K
December 2nd-Jinglebell 5K Run for Arthritis
December 9th-Cheese and Sauerkraut 10 Miler
December 31st-First Night 5K
Saturday, October 07, 2006
Rusty's 9th MU Vet School Dog Jog 5K - A race to bark about
Today was the 13th Annual Dog Jog 5K Run sponsored by the MU College of Veterinary Medicine Class of 2008. Hugh is out of town so only one dog could participate. Rusty has only missed this race once since 1997 so Rusty had seniority and Bruno stayed home. When it was time to leave I slipped Rusty into the garage when Bruno wasn’t looking. Up to this point, I’m not sure that Rusty suspected that we were going to a race. I had placed his leash in the car last night when the dogs were in another room.
Once we arrive, I left him in the car and retrieved our race packet and used the restroom. We had about 30 minutes to socialize with dogs and humans before the race began. It looked like a good crowd for the race and definitely a lot more people than 2 years ago. Pretty good considering there were 2 other 5Ks in the area going on at the same time today.
Rusty is a 4 time dog jog winner (1st male with dog) since 1997). Last year I was out of town so couldn’t run the dog jog. We did run the 5K Paws in the Park in May, but were beaten by a faster guy and dog. I really didn’t expect that we would have much of a chance of being a 5 time winner since I had to pull him the last part of that race.
Mike, and his dog Riley, from the Tu/Th running group was there so I favored him to win since he runs a fast 5K and has a dog that always seems to pull him. At this point Rusty is quite excited and barking. They lined us up and told the runners without dogs to get in front. I think this is a mistake at dog races and think it is better to line up according to speed regardless of whether the person has a dog or not. As I expected, the faster runners with dogs, had to break through the crowd at the beginning, but Rusty and me were up front with the lead dogs and runners.
The first turn came up quickly and at this point there were 4 runners together (3 of us with dogs). I glanced at my instantaneous pace on watch which said 6:09/mi. The runner in the lead was a female with a dog. Her dog was biting at the male runner beside her without the dog and also biting at Rusty and me and blocking us with the leash. The dog wouldn’t let us pass her. I moved over farther into the street, but her dog followed. It seemed like they were trying to run me off the course. Then her dog would go back and try to run the other guy without the dog off the course.
We had to cross the road using an overpass. The girl with the dog (she called it Elly), cut right through the landscaping and headed up the steps to the over pass completely bypassing the ramp we were probably supposed to take. Those of us with dogs pretty much had to follow. Once we crossed the road, Mike and Riley came up behind me and I told him to watch out for that dog.
Then Elly wrapped herself around a tree so we raced ahead and I noticed Riley had been distracted by a squirrel so we passed her as well. With so much going on and no one at all of the intersections, it was difficult to know where to turn. Fortunately, the no-dog guy knew the course and we followed him.
After wrapping herself around the tree, the dog from HELL-Y passed us. Then at the next intersection they cut through a circle drive instead of going on the road around the cone. I tried to stay on the sidewalk if Elly was on the road. If she was running on the road, I would move to the sidewalk. I was desperately trying to avoid her. She was gaining on us so it was becoming less of a problem, but I don’t think I would have dared to pass her. Rusty was just running straight ahead following beside me as I had to maneuver through all of this. He actually pulled pretty hard the first mile or so and then just stayed with me. At one point, Elly was running in the road and the guy without the dog was on the sidewalk. There were cars between them and she wanted to dart between the cars to get him. The dog seemed to pull more left and right than straight ahead. She was fast and had a fast owner, so stayed in the lead. I’m sure she could have gained the lead more if she would have worried more about running straight ahead than trying to run other dogs and runners off the course.
We raced ahead. There was no time to get splits today but pace still looked good at about 6:23/mi and we had about 0.6 miles to go. We crossed the road we crossed earlier except this time didn’t use the overpass, but there was someone to watch for cars. Elly and her owner at this point were a good distance ahead and I didn’t have to worry about being bitten or tripped. Mike and Riley passed us, but I stayed right behind them. Then the final turn to the finish line, he had pulled a bit ahead of me. I decide we are so close that Rusty and I need to make a move. He wasn’t pulling me so I didn’t know if he could keep up which is one reason I waited until near the end to see. I felt that I a kick left in the end and hope he would too.
I sped up and we passed Mike and Riley. Then a few seconds later crossed the finish line at 19:35. Mike and Riley were right behind us at 19:36! The first runner to cross was without a dog was about 19:12. Elly and her owner were about 19:17. I pushed so hard at the end to pass and stay ahead of Mike and Riley so I was really out of breath.
The prizes were the best I’ve ever seen at a race. They gave various gift certificates to the top 3 for the walkers, male and female without dogs, and male and females with dogs. Rusty would bark as if he were cheering each time one of the runner's with dogs won something. If people clapped, he barked. Rusty and I won $160 of Andy’s Frozen Custard (52 of them!), a Walt’s $45 bike tune up, and dog treats. Those prizes were so great I could hardly believe what I was hearing. Then I took Rusty to the dog park to run free, swim, and fetch a tennis ball. I had Andy’s Frozen Custard on the way home.
Rusty’s Dog Jog History
1997-(4 months old)-finished with me pulling him
1998-finished with him pulling me
1999-finished with him pulling me
2000-still pulling, but managed second place male with dog in 21:40
2001-19:30, 1st place
2002-19:49, 1st place
2003-20:14, 1st place
2004-24-something since we made a wrong turn and ran an extra 0.5 miles, but still 1st place; Bruno ran his first dog jog and was 2nd place.
2005-out of town
2006-1st place in 19:35 by only 1 second; course measured 3.124 on GPS.
Once we arrive, I left him in the car and retrieved our race packet and used the restroom. We had about 30 minutes to socialize with dogs and humans before the race began. It looked like a good crowd for the race and definitely a lot more people than 2 years ago. Pretty good considering there were 2 other 5Ks in the area going on at the same time today.
Rusty is a 4 time dog jog winner (1st male with dog) since 1997). Last year I was out of town so couldn’t run the dog jog. We did run the 5K Paws in the Park in May, but were beaten by a faster guy and dog. I really didn’t expect that we would have much of a chance of being a 5 time winner since I had to pull him the last part of that race.
Mike, and his dog Riley, from the Tu/Th running group was there so I favored him to win since he runs a fast 5K and has a dog that always seems to pull him. At this point Rusty is quite excited and barking. They lined us up and told the runners without dogs to get in front. I think this is a mistake at dog races and think it is better to line up according to speed regardless of whether the person has a dog or not. As I expected, the faster runners with dogs, had to break through the crowd at the beginning, but Rusty and me were up front with the lead dogs and runners.
The first turn came up quickly and at this point there were 4 runners together (3 of us with dogs). I glanced at my instantaneous pace on watch which said 6:09/mi. The runner in the lead was a female with a dog. Her dog was biting at the male runner beside her without the dog and also biting at Rusty and me and blocking us with the leash. The dog wouldn’t let us pass her. I moved over farther into the street, but her dog followed. It seemed like they were trying to run me off the course. Then her dog would go back and try to run the other guy without the dog off the course.
We had to cross the road using an overpass. The girl with the dog (she called it Elly), cut right through the landscaping and headed up the steps to the over pass completely bypassing the ramp we were probably supposed to take. Those of us with dogs pretty much had to follow. Once we crossed the road, Mike and Riley came up behind me and I told him to watch out for that dog.
Then Elly wrapped herself around a tree so we raced ahead and I noticed Riley had been distracted by a squirrel so we passed her as well. With so much going on and no one at all of the intersections, it was difficult to know where to turn. Fortunately, the no-dog guy knew the course and we followed him.
After wrapping herself around the tree, the dog from HELL-Y passed us. Then at the next intersection they cut through a circle drive instead of going on the road around the cone. I tried to stay on the sidewalk if Elly was on the road. If she was running on the road, I would move to the sidewalk. I was desperately trying to avoid her. She was gaining on us so it was becoming less of a problem, but I don’t think I would have dared to pass her. Rusty was just running straight ahead following beside me as I had to maneuver through all of this. He actually pulled pretty hard the first mile or so and then just stayed with me. At one point, Elly was running in the road and the guy without the dog was on the sidewalk. There were cars between them and she wanted to dart between the cars to get him. The dog seemed to pull more left and right than straight ahead. She was fast and had a fast owner, so stayed in the lead. I’m sure she could have gained the lead more if she would have worried more about running straight ahead than trying to run other dogs and runners off the course.
We raced ahead. There was no time to get splits today but pace still looked good at about 6:23/mi and we had about 0.6 miles to go. We crossed the road we crossed earlier except this time didn’t use the overpass, but there was someone to watch for cars. Elly and her owner at this point were a good distance ahead and I didn’t have to worry about being bitten or tripped. Mike and Riley passed us, but I stayed right behind them. Then the final turn to the finish line, he had pulled a bit ahead of me. I decide we are so close that Rusty and I need to make a move. He wasn’t pulling me so I didn’t know if he could keep up which is one reason I waited until near the end to see. I felt that I a kick left in the end and hope he would too.
I sped up and we passed Mike and Riley. Then a few seconds later crossed the finish line at 19:35. Mike and Riley were right behind us at 19:36! The first runner to cross was without a dog was about 19:12. Elly and her owner were about 19:17. I pushed so hard at the end to pass and stay ahead of Mike and Riley so I was really out of breath.
The prizes were the best I’ve ever seen at a race. They gave various gift certificates to the top 3 for the walkers, male and female without dogs, and male and females with dogs. Rusty would bark as if he were cheering each time one of the runner's with dogs won something. If people clapped, he barked. Rusty and I won $160 of Andy’s Frozen Custard (52 of them!), a Walt’s $45 bike tune up, and dog treats. Those prizes were so great I could hardly believe what I was hearing. Then I took Rusty to the dog park to run free, swim, and fetch a tennis ball. I had Andy’s Frozen Custard on the way home.
Rusty’s Dog Jog History
1997-(4 months old)-finished with me pulling him
1998-finished with him pulling me
1999-finished with him pulling me
2000-still pulling, but managed second place male with dog in 21:40
2001-19:30, 1st place
2002-19:49, 1st place
2003-20:14, 1st place
2004-24-something since we made a wrong turn and ran an extra 0.5 miles, but still 1st place; Bruno ran his first dog jog and was 2nd place.
2005-out of town
2006-1st place in 19:35 by only 1 second; course measured 3.124 on GPS.
The 5 time MU Vet School Dog Jog Champion and his running partner.
Sunday, October 01, 2006
Training 9/25 - 10/1 and Columbia Half Marathon Challenge
Mon- Rest
Tues- Jaera's Jaunt, 7,1 mi, 51:04, 7:12/mi; I had planned to take it a bit easy and we started out with about 1.5 mi warm-up. After warm-up , I picked up the pace a little, but didn’t seem too fast. However, everyone was staying behind me and not passing me which felt strange. Then on the first hill at Campus View Dr, the faster A group runners started to pass. After reaching the top of the hill, they weren’t too far ahead so I decided that I would try to stay with them. The next major hill in Reactor park everyone sped ahead of me on the hill. However, I slowly caught them on the longer but less steep hill going up Stadium Dr and passed all of them effortlessly. I ended up being one of the first finishers in the A group with the fastest time I’ve ever run on this course. I’m thinking that doing the Duathlon on Sunday instead of a long run probably helped me run faster.
Wed-Rest
Thurs-MKT, .7.8 mi, 1:06:04; 8:28/mi; I think a lot of people must have been tapering for the half marathon since only 4 runners went to the farthest turn around point. I kept the pace reasonable and slowed down quite a bit the last few miles since I badly needed a bathroom. We were supposed to do half mile intervals, but I think most people did not.
Fri-Rest
Sat-MKT, 6.0 mi, 45:00; 7:30/mi; I ran each mile at almost an exact 7:30 split.
Sun-Columbia Half Marathon Challenge
We left the house about 6:40 for the race which started at 8 am. I picked up my chip and then ran 3 miles since the plan was to run a total of 20 miles today. I ran the 3 miles at about a 9 min pace and arrived at the start line about 10 min before the race started. There were 268 people running the individual marathon, 75 more than last year. Temperature was a little warm at 62 F.
There were about 30 relay teams running so I figured there would be quite a few fast starters. During, the first mile a guy that runs on Tue/Thur was really surprising me with his starting pace. I think he started a little fast and eventually, I pulled ahead of him during the first 2 miles. At times my watch was saying I was running a 6 min/mi pace so I had to slow down. First mile split ended up at 6:17. I missed some of the mile markers along the way so used my GPS to get the splits.
I was attempting to keep the pace at about 6:30/mi with a goal of 1:25. Although, I realized with this hilly course maybe a more reasonable goal would be 1:30. My PR for this course in 2004 was 1:33:02 and last year I ran in the relay. I skipped the first water station and my first 3 mile split was 19:19.
Mile 4 included the first major hill and split was 7:19. So far no one including relay runners passed me. Mile 6 a female runner, Andrea, passed me and I passed a relay runner. I could also hear another runner, Cesar, behind me. He passed me after the water station, but I passed him back and stayed ahead of him for the next mile. Slowly, I was gaining on Andrea. Also, I noticed a guy that was stopped on the side of the trail ahead and then he started running again. Soon after that, he started walking and I passed him. He did not look well. I wondered if I should have asked if he was okay. I passed Andrea and then Cesar passed her as well. She said we looked like we were running a 5K. I told her she would probably catch us on the next hill.
Up the final hill which is about mile 12, Cesar caught up and passed me. After the top of the hill, I resumed my speed and picked up the pace. My split for mile 12 was 6:45 which seemed pretty good for the hill. After the beginning of mile 13, the sick guy caught up and stayed with me. We ran together with me pulling ahead of him once. About the last .2 miles he really picks it up and passes me. I figure he must be much faster and can’t catch him. The final mile which turned out to be 1.35 my split was 9:19. Several others GPS measured 13.3 – 13. 4 so the course may have been a little long. It was changed slightly this year as well. UPDATE: I just found out from the race director that a volunteer directed people around the quad on campus instead of straight across. This definitely would account for the extra distance.
Here’s my splits:
1 - 6:17
2 - 6:37
3 - 6:25 (19:19)
4 - 7:19
5 - 6:26
6 - 6:51 (20:38)
7 - 6:45
8 - 6:41
9 - 6:35 (20:02)
10 - 6:45
11 - 6:39
12 - 6:45 (20:09)
13.35 - 9:19
1:29:27
Here’s my splits, course map, and elevation from my data recorder which is always a bit different than I get on the watch Bones in Motion Blog
Looking at my 3 mile splits, my pace looks very consistent. Considering the hilly course, I’m happy with my time which is 3:35 faster than 2004 and I think the course may have been a bit long. My time is not a PR though. I ran 1:26:28 in March on a flatter course before the Flying Pig.
I waited about 20 minutes until Hugh crossed at 1:51:02. Then I headed out for a 4 mile run which I ran at about a 10 min pace. I returned to the park and ate my post race meal and the awards ceremony was held. I placed 2nd of 15 guys in the 35 – 39 age group. The guy that beat me was quite a bit faster. Overall, I placed 10th of 268 runners and 8th overall among men. Final results should be posted at Columbia Half Marathon Challenge website
My mileage hasn’t been that great for the past several weeks, but I guess that’s okay since I ran a marathon a month ago and several races. Hopefully, it is enough to have a chance at a sub-3 since it is now taper-time. I think I’m ready for it too since I didn’t feel very strong on the hills today.
Running: 41.25
Cycling: 0
Weight-lifting: 0 min
YTD Running: 1491.31 mi
YTD Cycling: 575.6 mi
October 7- MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Finisher Medal and 2nd Place Age Group Award
Tues- Jaera's Jaunt, 7,1 mi, 51:04, 7:12/mi; I had planned to take it a bit easy and we started out with about 1.5 mi warm-up. After warm-up , I picked up the pace a little, but didn’t seem too fast. However, everyone was staying behind me and not passing me which felt strange. Then on the first hill at Campus View Dr, the faster A group runners started to pass. After reaching the top of the hill, they weren’t too far ahead so I decided that I would try to stay with them. The next major hill in Reactor park everyone sped ahead of me on the hill. However, I slowly caught them on the longer but less steep hill going up Stadium Dr and passed all of them effortlessly. I ended up being one of the first finishers in the A group with the fastest time I’ve ever run on this course. I’m thinking that doing the Duathlon on Sunday instead of a long run probably helped me run faster.
Wed-Rest
Thurs-MKT, .7.8 mi, 1:06:04; 8:28/mi; I think a lot of people must have been tapering for the half marathon since only 4 runners went to the farthest turn around point. I kept the pace reasonable and slowed down quite a bit the last few miles since I badly needed a bathroom. We were supposed to do half mile intervals, but I think most people did not.
Fri-Rest
Sat-MKT, 6.0 mi, 45:00; 7:30/mi; I ran each mile at almost an exact 7:30 split.
Sun-Columbia Half Marathon Challenge
We left the house about 6:40 for the race which started at 8 am. I picked up my chip and then ran 3 miles since the plan was to run a total of 20 miles today. I ran the 3 miles at about a 9 min pace and arrived at the start line about 10 min before the race started. There were 268 people running the individual marathon, 75 more than last year. Temperature was a little warm at 62 F.
There were about 30 relay teams running so I figured there would be quite a few fast starters. During, the first mile a guy that runs on Tue/Thur was really surprising me with his starting pace. I think he started a little fast and eventually, I pulled ahead of him during the first 2 miles. At times my watch was saying I was running a 6 min/mi pace so I had to slow down. First mile split ended up at 6:17. I missed some of the mile markers along the way so used my GPS to get the splits.
I was attempting to keep the pace at about 6:30/mi with a goal of 1:25. Although, I realized with this hilly course maybe a more reasonable goal would be 1:30. My PR for this course in 2004 was 1:33:02 and last year I ran in the relay. I skipped the first water station and my first 3 mile split was 19:19.
Mile 4 included the first major hill and split was 7:19. So far no one including relay runners passed me. Mile 6 a female runner, Andrea, passed me and I passed a relay runner. I could also hear another runner, Cesar, behind me. He passed me after the water station, but I passed him back and stayed ahead of him for the next mile. Slowly, I was gaining on Andrea. Also, I noticed a guy that was stopped on the side of the trail ahead and then he started running again. Soon after that, he started walking and I passed him. He did not look well. I wondered if I should have asked if he was okay. I passed Andrea and then Cesar passed her as well. She said we looked like we were running a 5K. I told her she would probably catch us on the next hill.
Up the final hill which is about mile 12, Cesar caught up and passed me. After the top of the hill, I resumed my speed and picked up the pace. My split for mile 12 was 6:45 which seemed pretty good for the hill. After the beginning of mile 13, the sick guy caught up and stayed with me. We ran together with me pulling ahead of him once. About the last .2 miles he really picks it up and passes me. I figure he must be much faster and can’t catch him. The final mile which turned out to be 1.35 my split was 9:19. Several others GPS measured 13.3 – 13. 4 so the course may have been a little long. It was changed slightly this year as well. UPDATE: I just found out from the race director that a volunteer directed people around the quad on campus instead of straight across. This definitely would account for the extra distance.
Here’s my splits:
1 - 6:17
2 - 6:37
3 - 6:25 (19:19)
4 - 7:19
5 - 6:26
6 - 6:51 (20:38)
7 - 6:45
8 - 6:41
9 - 6:35 (20:02)
10 - 6:45
11 - 6:39
12 - 6:45 (20:09)
13.35 - 9:19
1:29:27
Here’s my splits, course map, and elevation from my data recorder which is always a bit different than I get on the watch Bones in Motion Blog
Looking at my 3 mile splits, my pace looks very consistent. Considering the hilly course, I’m happy with my time which is 3:35 faster than 2004 and I think the course may have been a bit long. My time is not a PR though. I ran 1:26:28 in March on a flatter course before the Flying Pig.
I waited about 20 minutes until Hugh crossed at 1:51:02. Then I headed out for a 4 mile run which I ran at about a 10 min pace. I returned to the park and ate my post race meal and the awards ceremony was held. I placed 2nd of 15 guys in the 35 – 39 age group. The guy that beat me was quite a bit faster. Overall, I placed 10th of 268 runners and 8th overall among men. Final results should be posted at Columbia Half Marathon Challenge website
My mileage hasn’t been that great for the past several weeks, but I guess that’s okay since I ran a marathon a month ago and several races. Hopefully, it is enough to have a chance at a sub-3 since it is now taper-time. I think I’m ready for it too since I didn’t feel very strong on the hills today.
Running: 41.25
Cycling: 0
Weight-lifting: 0 min
YTD Running: 1491.31 mi
YTD Cycling: 575.6 mi
October 7- MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Finisher Medal and 2nd Place Age Group AwardSunday, September 24, 2006
Training 9/18 - 9/24 and Sedalia Duathlon
Mon-Cycling – 22 mi, 1:27:56, 4:00/mi
Tues- Tripp 10K, 6.2 mi, 43:44, 7:03/mi; started out slower with warmup for the first 2 miles and easily running sub-7 miles the last 4 miles.
Wed-Rest
Thurs-MKT (progressively faster run), 5.9 mi, 44:55, 7:37/mi
Fri-Rest
Sat-Columbia Half Marathon Course, 13.3 mi, 1:49:52, 8:15/mi; We ran the end of the course incorrectly and ended up a little longer. This race is next week. Probably was not good to run this much the day before the duathlon, but felt I needed the mileage this week.
Sun-I woke up feeling sore which is unusual for a slower paced run. I was trying to run quietly (less impact) yesterday so maybe I used some leg muscles differently.
We left for the duathlon about 5:45 and picked up Hugh’s teammate on the way. We arrived in Sedalia about 7:20. I didn’t get a chance to warm up for the run and really didn’t feel that great. Once we started though I was in race-mode. First mile in 6:09, second in 6:23 and last 1.1 mile in 7:00 for a total of 19:32 for the first 5K. I passed at least one guy in the latter part but otherwise maintained my position.
Then off to the bike and I think I had a fairly quick (less than a minute) transition but didn't keep track of the time and the results included it in the bike time. I couldn’t seem to get my left foot clipped in for a few blocks but got off to a good start otherwise. The bike was out 9.3 miles with a couple turns and then back. The course was rolling but no severe hills. I didn’t see anyone close behind me until after the turnaround when I was passed by a couple guys. On the way back the wind was terrible and I’m sure I was slower than on the way out. By the time I was done with the bike I felt pretty spent. Counting the run to bike transition bike time was 59:23. Transition to the run wasn’t as quick as I would have liked (feeling shaky) since I was a little slow getting my running shoes on. Transition to the run was 50 seconds.
I didn’t have too much trouble getting into running mode and it was actually a relief to be running although pace was slower than first 5K which I expected. I passed one of the bikers that passed me early in the run. First mile split was 6:51, second was 6:50, and the last 1.1 (passed another of the bikers that passed me) was about 7:16 for a total of 20:57. Overall time was 1:40:42 which is 20 seconds slower overall than last year. My first 5K was faster 10 seconds faster than last year and my second was 13 seconds slower. I think the second 5K wasn’t so good due to the wind on the bike making me tired.
I thought Hugh’s teammate was surely going to pass me in the second half of the bike ride but she did not. However, they gained about 4 minutes on me since she is faster than me. Hugh ran each 5K in 22-something. Out of 3 teams, they placed first and won GOLD medals! Hugh ran the first 5K in 22:39 and the second in 23:28. Judy's bike time was 57:16 for a total of 1:43:23.
I placed second in my age group of 30 – 39 and won a SILVER medal plus a pottery mug. Actually, placed 3rd but the guy in my age group won. I placed 8th overall out 37. Last year I placed 9th out of 29 individuals and 4th in age group (got 3rd place award). So as far as placing, I seemed to improve.
Not real happy with my performance on the bike, but can’t do much about the windy conditions. I felt the running was good considering my legs did not feel fresh and I didn’t put forth all my effort on the first 5K. I felt like I recovered pretty well from the bike during the run and not a bad second 5K either.
The three of us went to Arby's in Sedalia to get something to eat after the race, and we wore our medals.
Sedalia Duathlon Course Map, Elevation, and Timex Data.
Running: 31.6
Cycling: 40.6 mi
Weight-lifting: 0 min
YTD Running: 1450.06 mi
YTD Cycling: 575.6 mi
By the end of the week, I felt pretty tired this week. I really need to take it easy next week so I’m ready for the half on Saturday.
October 1-Columbia Half Marathon Challenge
October 7- MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Tues- Tripp 10K, 6.2 mi, 43:44, 7:03/mi; started out slower with warmup for the first 2 miles and easily running sub-7 miles the last 4 miles.
Wed-Rest
Thurs-MKT (progressively faster run), 5.9 mi, 44:55, 7:37/mi
Fri-Rest
Sat-Columbia Half Marathon Course, 13.3 mi, 1:49:52, 8:15/mi; We ran the end of the course incorrectly and ended up a little longer. This race is next week. Probably was not good to run this much the day before the duathlon, but felt I needed the mileage this week.
Sun-I woke up feeling sore which is unusual for a slower paced run. I was trying to run quietly (less impact) yesterday so maybe I used some leg muscles differently.
We left for the duathlon about 5:45 and picked up Hugh’s teammate on the way. We arrived in Sedalia about 7:20. I didn’t get a chance to warm up for the run and really didn’t feel that great. Once we started though I was in race-mode. First mile in 6:09, second in 6:23 and last 1.1 mile in 7:00 for a total of 19:32 for the first 5K. I passed at least one guy in the latter part but otherwise maintained my position.
Then off to the bike and I think I had a fairly quick (less than a minute) transition but didn't keep track of the time and the results included it in the bike time. I couldn’t seem to get my left foot clipped in for a few blocks but got off to a good start otherwise. The bike was out 9.3 miles with a couple turns and then back. The course was rolling but no severe hills. I didn’t see anyone close behind me until after the turnaround when I was passed by a couple guys. On the way back the wind was terrible and I’m sure I was slower than on the way out. By the time I was done with the bike I felt pretty spent. Counting the run to bike transition bike time was 59:23. Transition to the run wasn’t as quick as I would have liked (feeling shaky) since I was a little slow getting my running shoes on. Transition to the run was 50 seconds.
I didn’t have too much trouble getting into running mode and it was actually a relief to be running although pace was slower than first 5K which I expected. I passed one of the bikers that passed me early in the run. First mile split was 6:51, second was 6:50, and the last 1.1 (passed another of the bikers that passed me) was about 7:16 for a total of 20:57. Overall time was 1:40:42 which is 20 seconds slower overall than last year. My first 5K was faster 10 seconds faster than last year and my second was 13 seconds slower. I think the second 5K wasn’t so good due to the wind on the bike making me tired.
I thought Hugh’s teammate was surely going to pass me in the second half of the bike ride but she did not. However, they gained about 4 minutes on me since she is faster than me. Hugh ran each 5K in 22-something. Out of 3 teams, they placed first and won GOLD medals! Hugh ran the first 5K in 22:39 and the second in 23:28. Judy's bike time was 57:16 for a total of 1:43:23.
I placed second in my age group of 30 – 39 and won a SILVER medal plus a pottery mug. Actually, placed 3rd but the guy in my age group won. I placed 8th overall out 37. Last year I placed 9th out of 29 individuals and 4th in age group (got 3rd place award). So as far as placing, I seemed to improve.
Not real happy with my performance on the bike, but can’t do much about the windy conditions. I felt the running was good considering my legs did not feel fresh and I didn’t put forth all my effort on the first 5K. I felt like I recovered pretty well from the bike during the run and not a bad second 5K either.
The three of us went to Arby's in Sedalia to get something to eat after the race, and we wore our medals.
Sedalia Duathlon Course Map, Elevation, and Timex Data.
Running: 31.6
Cycling: 40.6 mi
Weight-lifting: 0 min
YTD Running: 1450.06 mi
YTD Cycling: 575.6 mi
By the end of the week, I felt pretty tired this week. I really need to take it easy next week so I’m ready for the half on Saturday.
October 1-Columbia Half Marathon Challenge
October 7- MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Sunday, September 17, 2006
Training 9/11 - 9/17 and Chevy's 5K
Mon-Rest
Tues- Dreier Dirty Dozen, 9.1 1:06:27, 7:18/mi; It was raining a bit when we started and progressively rained harder. My shoes were thoroughly soaked. I was surprised my time on this course was the fastest this year.
Wed-Rest
Thurs-Rock Quarry, 7.5 mi, 57:25, 7:39/mi
Cycling – 22 mi, 1:14:30, 3:23/mi; I was planning to only go 15 miles, but then decided to complete the 22 mile loop since I was making good time. This ended up being the fastest training time I have done on this course. It’s amazing what a difference 1 mph can shave off my time.
Fri-Rest
Sat-Chevy’s Mexican Independence Day 5K
We decided to sleep in a bit and woke up about 6:30 to get ready to leave at 7:15 for the race. This is the 4th annual race and I have ran this one every year. Last year I ran, but didn’t race it since it was 2 days before the HOA marathon. We consumed our pre-race shake and headed out the door.
I’m not sure if I wasn’t awake, but didn’t feel real energetic. We picked up our race numbers and shirts and then had a few minutes to warm-up. After 1.5 miles of warm-up, I felt much better. At this point, it was about 5 minutes until the race started.
This year the race started in the parking lot of Chevy’s instead of in the road as in past years. This worked much better. Last year we had a false start due to traffic. I took off with the lead pack (me and 2 other runners). There was another super fast guy that was immediately ahead of us and definitely not our competition.
I knew one of the runners and in other 5K races we are frequently close, but he usually beats me. I’ve beat him at longer distances though. A race a few years ago, I used him to set my pace and finished one second behind him in a 5K. He wasn’t in my age group at that time, but he is now in my age group. I was running right behind him and then passed him near the beginning. He caught up to me and another guy as well so the 3 of us were running side by side. First mile split was 5:53.
The three of us continued to run side by side. I really didn’t plan this, but it felt like a good pace for me so I stayed with them. Second mile split was 5:59. I’m thinking this is feeling like a real race since I’ve never been that close with 2 other runners for that long. I’m also thinking that at this pace I have a chance of possibly setting a new 5K PR. Even though this is a pretty flat course, I usually run it in around 20 min. After feeling great for the first 2 miles, the third mile, I didn’t feel so energetic The guy that I know started to pull a bit ahead and left us in the dust, and then the other guy was a bit ahead of me too.
I think I erred at this point since I didn’t try hard enough to stay with either of them. I need to remember that the last mile in a 5K isn’t going to be easy. So at this point, I am in 4th place overall and just trying to hang on. Another guy catches me and passes me somewhere between 2.5 and 3 mi. At 3 mi, my split is 6:45. I think I could have run it faster. I push hard until the end and run the last 0.1 in 37 seconds for a total time of 19:14. The guy ahead of me is 19:07, guy ahead of him is 19:01, and the other guy that left us in the dust is 18:39 which I think was a PR for him. He ran a great race. I wish I had tried harder to stay with him. The guy that finished ahead of me was kneeling and dry heaving so I had to duck under the tape to exit the finishing shoot.
The guy that won the race in 16:51 was in my age group, the guy that placed second was in my age group, so I received the 3rd place medal for my age group. I feel like I probably should have placed at least 3rd overall as well if I had pushed a little harder. I wasn’t puking like the guy in front of me so he obviously ran a harder race. I felt good after stopping.
I was 5th of 157 runners and Hugh placed 24th overall and also 3rd in his age group. His time was 22:46 which he wasn’t real happy, but I thought he did very well. He thought he should have been faster than last year, but he was 10 seconds slower.
My time was a 40 second PR for this course so I can definitely be happy about that even though I truly feel I could have run a smarter race in that last mile. That last mile is very mental and I just didn’t focus enough.
3.1 mi, 19:14, 6:12/mi, avg HR was 162 (proof that I didn’t run hard enough!)
Chevy’s 5K Results
Sun-The plan for today was to do a 4 mi run, 22 mi bike, and a 4 mi run. However, it rained all morning and was still raining in the afternoon. Instead, I decided to do a 16 mi run and Hugh joined me on the MKT for a 14 mile run. By the time we started our run it was barely raining and stopped shortly after we started.
MKT (flat course), 16 mi, 1:58:52, 7:26/mi
I was very happy with my splits for this run:
M1-7:36
M2-7:33
M3-7:34
M4-7:21
M5-7:37
M6-7:20
M7-7:35
M8-7:26 (1:00:02)
M9-7:31
M10-7:27
M11-7:20
M12-7:27
M13-7:23
M14-7:15
M15-7:13
M16-7:11 (58:50 for the second 8 miles)
Felt great after this run and not totally spent.
Running: 37.1
Cycling: 22 mi
Weight-lifting: 0 min
YTD Running: 1418.46 mi
YTD Cycling: 535 mi
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 7- MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Tues- Dreier Dirty Dozen, 9.1 1:06:27, 7:18/mi; It was raining a bit when we started and progressively rained harder. My shoes were thoroughly soaked. I was surprised my time on this course was the fastest this year.
Wed-Rest
Thurs-Rock Quarry, 7.5 mi, 57:25, 7:39/mi
Cycling – 22 mi, 1:14:30, 3:23/mi; I was planning to only go 15 miles, but then decided to complete the 22 mile loop since I was making good time. This ended up being the fastest training time I have done on this course. It’s amazing what a difference 1 mph can shave off my time.
Fri-Rest
Sat-Chevy’s Mexican Independence Day 5K
We decided to sleep in a bit and woke up about 6:30 to get ready to leave at 7:15 for the race. This is the 4th annual race and I have ran this one every year. Last year I ran, but didn’t race it since it was 2 days before the HOA marathon. We consumed our pre-race shake and headed out the door.
I’m not sure if I wasn’t awake, but didn’t feel real energetic. We picked up our race numbers and shirts and then had a few minutes to warm-up. After 1.5 miles of warm-up, I felt much better. At this point, it was about 5 minutes until the race started.
This year the race started in the parking lot of Chevy’s instead of in the road as in past years. This worked much better. Last year we had a false start due to traffic. I took off with the lead pack (me and 2 other runners). There was another super fast guy that was immediately ahead of us and definitely not our competition.
I knew one of the runners and in other 5K races we are frequently close, but he usually beats me. I’ve beat him at longer distances though. A race a few years ago, I used him to set my pace and finished one second behind him in a 5K. He wasn’t in my age group at that time, but he is now in my age group. I was running right behind him and then passed him near the beginning. He caught up to me and another guy as well so the 3 of us were running side by side. First mile split was 5:53.
The three of us continued to run side by side. I really didn’t plan this, but it felt like a good pace for me so I stayed with them. Second mile split was 5:59. I’m thinking this is feeling like a real race since I’ve never been that close with 2 other runners for that long. I’m also thinking that at this pace I have a chance of possibly setting a new 5K PR. Even though this is a pretty flat course, I usually run it in around 20 min. After feeling great for the first 2 miles, the third mile, I didn’t feel so energetic The guy that I know started to pull a bit ahead and left us in the dust, and then the other guy was a bit ahead of me too.
I think I erred at this point since I didn’t try hard enough to stay with either of them. I need to remember that the last mile in a 5K isn’t going to be easy. So at this point, I am in 4th place overall and just trying to hang on. Another guy catches me and passes me somewhere between 2.5 and 3 mi. At 3 mi, my split is 6:45. I think I could have run it faster. I push hard until the end and run the last 0.1 in 37 seconds for a total time of 19:14. The guy ahead of me is 19:07, guy ahead of him is 19:01, and the other guy that left us in the dust is 18:39 which I think was a PR for him. He ran a great race. I wish I had tried harder to stay with him. The guy that finished ahead of me was kneeling and dry heaving so I had to duck under the tape to exit the finishing shoot.
The guy that won the race in 16:51 was in my age group, the guy that placed second was in my age group, so I received the 3rd place medal for my age group. I feel like I probably should have placed at least 3rd overall as well if I had pushed a little harder. I wasn’t puking like the guy in front of me so he obviously ran a harder race. I felt good after stopping.
I was 5th of 157 runners and Hugh placed 24th overall and also 3rd in his age group. His time was 22:46 which he wasn’t real happy, but I thought he did very well. He thought he should have been faster than last year, but he was 10 seconds slower.
My time was a 40 second PR for this course so I can definitely be happy about that even though I truly feel I could have run a smarter race in that last mile. That last mile is very mental and I just didn’t focus enough.
3.1 mi, 19:14, 6:12/mi, avg HR was 162 (proof that I didn’t run hard enough!)
Chevy’s 5K Results
Sun-The plan for today was to do a 4 mi run, 22 mi bike, and a 4 mi run. However, it rained all morning and was still raining in the afternoon. Instead, I decided to do a 16 mi run and Hugh joined me on the MKT for a 14 mile run. By the time we started our run it was barely raining and stopped shortly after we started.
MKT (flat course), 16 mi, 1:58:52, 7:26/mi
I was very happy with my splits for this run:
M1-7:36
M2-7:33
M3-7:34
M4-7:21
M5-7:37
M6-7:20
M7-7:35
M8-7:26 (1:00:02)
M9-7:31
M10-7:27
M11-7:20
M12-7:27
M13-7:23
M14-7:15
M15-7:13
M16-7:11 (58:50 for the second 8 miles)
Felt great after this run and not totally spent.
Running: 37.1
Cycling: 22 mi
Weight-lifting: 0 min
YTD Running: 1418.46 mi
YTD Cycling: 535 mi
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 7- MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Sunday, September 10, 2006
Training 9/4 - 9/10
Mon- Heart of America Marathon, 26.2 mi, 3:07:42, 7:10/mi
Tues- Dave's Dirty Devil Run-Walked C Route, 5.2 mi, 1:14:51, 14:24/mi
Cycling – 22 mi, 1:34:00, 4:16/mi
Wed-Rest
Thurs-MKT, 6 mi, 51:03, 8:30/mi
Cycling – 22 mi, 1:18:30, 3:34/mi
Fri-Rest
Sat- ½ marathon challenge course, 12.8 mi, 1:46:36, 8:20/mi
Sun-Cycling, 16 mi, 59:39, 3:43/mi
Immediately followed by 4 mi run, 31:02, 7:46/mi
Running: 54.2 mi (includes 5.2 mi walk)
Cycling: 60 mi
Weight-lifting: 0 min
YTD Running: 1381.26 mi
YTD Cycling: 513 mi
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 7-MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Tues- Dave's Dirty Devil Run-Walked C Route, 5.2 mi, 1:14:51, 14:24/mi
Cycling – 22 mi, 1:34:00, 4:16/mi
Wed-Rest
Thurs-MKT, 6 mi, 51:03, 8:30/mi
Cycling – 22 mi, 1:18:30, 3:34/mi
Fri-Rest
Sat- ½ marathon challenge course, 12.8 mi, 1:46:36, 8:20/mi
Sun-Cycling, 16 mi, 59:39, 3:43/mi
Immediately followed by 4 mi run, 31:02, 7:46/mi
Running: 54.2 mi (includes 5.2 mi walk)
Cycling: 60 mi
Weight-lifting: 0 min
YTD Running: 1381.26 mi
YTD Cycling: 513 mi
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 7-MU Vet School Dog Jog 5K
October 22nd-Chicago Marathon
Monday, September 04, 2006
2006 Heart of America Marathon
Today was the 47th annual Heart of America Marathon in Columbia, MO which I ran for the 3rd year in a row. This is one of the oldest marathons and attracts around 100+ people
each year. I set the alarm for 4:00 and slept pretty well for about 6 ½ hrs. I had my pre-race meal (protein shake with banana and yogurt, another yogurt, Clif Bar), hydrated myself until 5 am. At 5:20, we left home to head to the race which starts at 6 am.
The start is near the old basketball arena near MU. This year we parked at the Campus Inn and I was able to use the restrooms one last time before walking to the start.
There were 138 registered runners and it was difficult to see who was there, but I recognized and talked to several other runners before the race. Some were planning to run the first half and then drop out. Hugh and I entered most of the registrations into a spreadsheet last night so we would be ready to post times today. Quite a few runners wait to register until the morning of the marathon since there is no penalty and they probably wait to see if the weather is going to be decent.
Temperature at the start was about 60 F, 93% humidity and fog. My goal was to try to run as good a race as I did on this course last year when I ran it in 3:10:12 and placed 7th overall. As usual, it was difficult to see the watch for the first couple miles, but I held back the pace and let the faster starters go ahead. At mile 2 my time was 14:48 which I felt was a nice conservative starting pace. At this point, I decided to pick it up a little and see how I felt and ran mile 3 in 7:03. Miles 4 – 7 were all 6:45 – 6:58. I was told I was in 7th place at about mile 8 and then passed my first runner shortly after.
From this point until the first half (at the top of the worst hill), my pace dropped a bit on the hills, and on the worst hill it was 7:42 which was much better than last year when I ran 8:15 on the hill. I was wearing the Timex GPS and heart rate monitor today. Heart rate climbed to 160 on the hill. At 13.1, my time was called out at 1:33:00. I still felt pretty good so picked the pace back up to 7:06 for mile 14.
I passed 3 different people the rest of the race. I found it unusual that I was passed by some different people than the ones that I passed. There was no passing back and forth the same person. I alternated between 6th and 7th place. At about mile 19, the guy ahead of me was starting to walk and I easily passed him. The hill in mile 20 always seems to tire me on this course and my legs were starting to feel a bit fatigued. I had been taking Honey Stingers every 4 – 5 miles and quite a few times I used some of my water to cool myself. The cold water down my back always seemed to help pick up the pace a little.
After mile 20, I’m thinking if I can just hold on and keep the pace at least 7:10/mi, I should set a PR for this course. I’m just not sure if I can do it, but once the road flattened out, I was able to get back on pace.
I was dreading mile 24 since it is the last hill. It really isn’t that steep, but it seems really long. I managed a 7:34 on this mile. Before the race today I hoped I wouldn’t slow down the last few miles. I did slow down, but it was less of a slowdown than last year. Mile 25 was 7:29 and the last 1.2 was 8:43 so I ran all miles less than an 8 minute pace this year. Last year I had 2 miles at 8+. I pushed myself a little on the last 1.2 and it felt like a strong finish. I didn’t even see the clock at the finish, but checked my watch once I got my medal and plaque (3rd in age group of 35 – 39). My time was 3:07:42, 2.5 min faster than last year and a course PR. I was happy with this time and I placed 6th overall out of 113 people that finished. Both guys that beat me in my age group were 35.
There were water stations about every 4 miles and sometimes more often. I took water at all the stations except one even though I didn't always feel like drinking. A couple entertaining guys on the course riding their tandem bike gave me water once and also offered me a cigarette and some M&Ms at some point, but I declined.
The Timex Bodylink was very useful in helping me set a pace for the entire race it seemed to always have a signal. I also picked up the pace a little when the heart rate dropped into the 140s on the flats. Average heart rate was about 150 - 153.
Everyone always likes to run negative splits and I’m sure a few people did on this course, but it is tough since the second half has more hills than the first half. Although the hill at the end of the first half is the worst hill.
No pain or cramping issues until after the race. My left calf almost cramped when I took my shoe off to get in the ice cold pool at the finish. I couldn’t stay in there very long since it was too cold. My legs are feeling achy already, but muscles aren’t feeling tight as last year. After about half hour I ate a banana and grapes, and watched more people finish. It’s fun to watch people finish since some of these runners I know didn’t sign up until today.
We had 1 runner from Moscow this year, and several out of state. The race results
One of the local news stations covered the race and we posted the news video at the Google Video website. I spotted myself near the beginning, but it is difficult to see. At 1 min into the video to about 1:06, you will see some headlights ahead of a runner which is me. Unfortunately, we didn’t get any other pictures and I’m not sure if anyone was taking pictures or not. I also posted the data from the Bodylink to the Bones in Motion website BIM Blog which shows the elevation for the course and a map.
I have the day off work tomorrow to recover. I’m planning to walk tomorrow morning and ride the bike later. I may try running a little on Thursday depending on how the legs feel, otherwise I will wait until Saturday.
Here are my splits below. I must be improving since last year I only had 2 sub-7 min miles on this course and I had 7 sub-7 miles today. Often it is difficult to believe in your training when you are feeling so fatigued week after week, but it usually pays off every time once you taper for the race.
1-7:20
2-7:28
3-7:03
4-6:48
5-6:58
6-6:45
7-6:53
8-7:22 (Hill)
9-7:02
10-6:47
11-7:07
12-7:13
13-7:42 (Hill) (much better on the hill than I expected)
13.1-1:33:00 (last year I was 1:35:00 at this point)
14-7:06
15-7:16
16-6:57
17-6:52
18-7:10 (Hill)
19-7:04
20-7:32 (Hill)
21-7:08
22-7:16
23-7:04
24-7:34 (Hill)
25-7:29
26.2-8:43
3:07:42 - 2006, 3:10:12 - 2005, 3:18:59 - 2004
Columbia Tribune Article
each year. I set the alarm for 4:00 and slept pretty well for about 6 ½ hrs. I had my pre-race meal (protein shake with banana and yogurt, another yogurt, Clif Bar), hydrated myself until 5 am. At 5:20, we left home to head to the race which starts at 6 am.
The start is near the old basketball arena near MU. This year we parked at the Campus Inn and I was able to use the restrooms one last time before walking to the start.
There were 138 registered runners and it was difficult to see who was there, but I recognized and talked to several other runners before the race. Some were planning to run the first half and then drop out. Hugh and I entered most of the registrations into a spreadsheet last night so we would be ready to post times today. Quite a few runners wait to register until the morning of the marathon since there is no penalty and they probably wait to see if the weather is going to be decent.
Temperature at the start was about 60 F, 93% humidity and fog. My goal was to try to run as good a race as I did on this course last year when I ran it in 3:10:12 and placed 7th overall. As usual, it was difficult to see the watch for the first couple miles, but I held back the pace and let the faster starters go ahead. At mile 2 my time was 14:48 which I felt was a nice conservative starting pace. At this point, I decided to pick it up a little and see how I felt and ran mile 3 in 7:03. Miles 4 – 7 were all 6:45 – 6:58. I was told I was in 7th place at about mile 8 and then passed my first runner shortly after.
From this point until the first half (at the top of the worst hill), my pace dropped a bit on the hills, and on the worst hill it was 7:42 which was much better than last year when I ran 8:15 on the hill. I was wearing the Timex GPS and heart rate monitor today. Heart rate climbed to 160 on the hill. At 13.1, my time was called out at 1:33:00. I still felt pretty good so picked the pace back up to 7:06 for mile 14.
I passed 3 different people the rest of the race. I found it unusual that I was passed by some different people than the ones that I passed. There was no passing back and forth the same person. I alternated between 6th and 7th place. At about mile 19, the guy ahead of me was starting to walk and I easily passed him. The hill in mile 20 always seems to tire me on this course and my legs were starting to feel a bit fatigued. I had been taking Honey Stingers every 4 – 5 miles and quite a few times I used some of my water to cool myself. The cold water down my back always seemed to help pick up the pace a little.
After mile 20, I’m thinking if I can just hold on and keep the pace at least 7:10/mi, I should set a PR for this course. I’m just not sure if I can do it, but once the road flattened out, I was able to get back on pace.
I was dreading mile 24 since it is the last hill. It really isn’t that steep, but it seems really long. I managed a 7:34 on this mile. Before the race today I hoped I wouldn’t slow down the last few miles. I did slow down, but it was less of a slowdown than last year. Mile 25 was 7:29 and the last 1.2 was 8:43 so I ran all miles less than an 8 minute pace this year. Last year I had 2 miles at 8+. I pushed myself a little on the last 1.2 and it felt like a strong finish. I didn’t even see the clock at the finish, but checked my watch once I got my medal and plaque (3rd in age group of 35 – 39). My time was 3:07:42, 2.5 min faster than last year and a course PR. I was happy with this time and I placed 6th overall out of 113 people that finished. Both guys that beat me in my age group were 35.
There were water stations about every 4 miles and sometimes more often. I took water at all the stations except one even though I didn't always feel like drinking. A couple entertaining guys on the course riding their tandem bike gave me water once and also offered me a cigarette and some M&Ms at some point, but I declined.
The Timex Bodylink was very useful in helping me set a pace for the entire race it seemed to always have a signal. I also picked up the pace a little when the heart rate dropped into the 140s on the flats. Average heart rate was about 150 - 153.
Everyone always likes to run negative splits and I’m sure a few people did on this course, but it is tough since the second half has more hills than the first half. Although the hill at the end of the first half is the worst hill.
No pain or cramping issues until after the race. My left calf almost cramped when I took my shoe off to get in the ice cold pool at the finish. I couldn’t stay in there very long since it was too cold. My legs are feeling achy already, but muscles aren’t feeling tight as last year. After about half hour I ate a banana and grapes, and watched more people finish. It’s fun to watch people finish since some of these runners I know didn’t sign up until today.
We had 1 runner from Moscow this year, and several out of state. The race results
One of the local news stations covered the race and we posted the news video at the Google Video website. I spotted myself near the beginning, but it is difficult to see. At 1 min into the video to about 1:06, you will see some headlights ahead of a runner which is me. Unfortunately, we didn’t get any other pictures and I’m not sure if anyone was taking pictures or not. I also posted the data from the Bodylink to the Bones in Motion website BIM Blog which shows the elevation for the course and a map.
I have the day off work tomorrow to recover. I’m planning to walk tomorrow morning and ride the bike later. I may try running a little on Thursday depending on how the legs feel, otherwise I will wait until Saturday.
Here are my splits below. I must be improving since last year I only had 2 sub-7 min miles on this course and I had 7 sub-7 miles today. Often it is difficult to believe in your training when you are feeling so fatigued week after week, but it usually pays off every time once you taper for the race.
1-7:20
2-7:28
3-7:03
4-6:48
5-6:58
6-6:45
7-6:53
8-7:22 (Hill)
9-7:02
10-6:47
11-7:07
12-7:13
13-7:42 (Hill) (much better on the hill than I expected)
13.1-1:33:00 (last year I was 1:35:00 at this point)
14-7:06
15-7:16
16-6:57
17-6:52
18-7:10 (Hill)
19-7:04
20-7:32 (Hill)
21-7:08
22-7:16
23-7:04
24-7:34 (Hill)
25-7:29
26.2-8:43
3:07:42 - 2006, 3:10:12 - 2005, 3:18:59 - 2004
Columbia Tribune Article
Sunday, September 03, 2006
Training 8/28 - 9/3
Mon-Rest
Tues- President’s Hill, 7.5 mi, 54:43: 7:18/mi
Wed-Rest
Thurs- Rain Run, 7.1 mi, 53:24, 7:31/mi
Fri-Rest
Sat- MKT, 6 mi, 49:41, 8:17/mi
Sun-Rest
I feel more rested this week. I’m not sure what to expect tomorrow. I never know how I feel until the day of the race. I will just go out not too fast the first 3 miles and try to keep a fairly consistent pace as I get to race pace. I would be happy to run about the same race as last year except run the last 2 miles the same as the rest of the race. Last year I ran this course at about 7:16 average.
Running: 20.6 mi
Cycling: 0 mi
Weight-lifting: 0 min
YTD Running: 1327.06 mi
YTD Cycling: 453 mi
September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon
Tues- President’s Hill, 7.5 mi, 54:43: 7:18/mi
Wed-Rest
Thurs- Rain Run, 7.1 mi, 53:24, 7:31/mi
Fri-Rest
Sat- MKT, 6 mi, 49:41, 8:17/mi
Sun-Rest
I feel more rested this week. I’m not sure what to expect tomorrow. I never know how I feel until the day of the race. I will just go out not too fast the first 3 miles and try to keep a fairly consistent pace as I get to race pace. I would be happy to run about the same race as last year except run the last 2 miles the same as the rest of the race. Last year I ran this course at about 7:16 average.
Running: 20.6 mi
Cycling: 0 mi
Weight-lifting: 0 min
YTD Running: 1327.06 mi
YTD Cycling: 453 mi
September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon
Monday, August 28, 2006
Training 8/21 - 8/27
Mon-Rest
Tues- Jaera’s Jaunt, 7.1 mi, 56:56: 8:01/mi
Wed-Rest
Thurs- MKT Bridge, Intervals, 7.7 mi, 57:00, 7:24/mi
Fri-Rest
Sat- Panera, 12.5 mi, 1:48:46, 8:42/mi
Sun- Boatman Hill Rd, 4 mi, 31:33, 7:53/mi
I’m not sure if I’m getting faster. My paces for the same week last year are slower this year. Hopefully, I will feel energized by the end of the week. I seemed to sleep a lot this weekend with a 3 hr nap both Sat. and Sun.
Running: 31.3 mi
Cycling: 0 mi
Weight-lifting: 0 min
YTD Running: 1306.46 mi
YTD Cycling: 453 mi
September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon
Tues- Jaera’s Jaunt, 7.1 mi, 56:56: 8:01/mi
Wed-Rest
Thurs- MKT Bridge, Intervals, 7.7 mi, 57:00, 7:24/mi
Fri-Rest
Sat- Panera, 12.5 mi, 1:48:46, 8:42/mi
Sun- Boatman Hill Rd, 4 mi, 31:33, 7:53/mi
I’m not sure if I’m getting faster. My paces for the same week last year are slower this year. Hopefully, I will feel energized by the end of the week. I seemed to sleep a lot this weekend with a 3 hr nap both Sat. and Sun.
Running: 31.3 mi
Cycling: 0 mi
Weight-lifting: 0 min
YTD Running: 1306.46 mi
YTD Cycling: 453 mi
September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon
Sunday, August 20, 2006
Training 8/14 - 8/20
Mon-Cycling, 15 mi, 1:07:50, 4:29/mi
Tues- Dave's Dirty Devil Run, 6.66 mi, 46:30, 6:59/mi; Temps were
cooler and I felt like I was flying. Considering my recent long run
on Sun, I will very pleased.
Evening: Cycling, 40.3 mi, 2:32:25, 3:47/mi; This was an unplanned
ride and my first 40 miler. I had planned to meet with some other
people that were riding, but wasn't sure I could keep their pace 18 -
20 mph. I was about 16 mph avg for this ride so I couldn't keep up.
I enjoyed the ride, but was happy for it to be over. Definitely
pushed the limit. Hopefully, I can do some more of these longer rides
after my marathon in 2 weeks.
Wed-Rest
Thurs- Golf Course, 6 hill repeats, 6.7 mi, 1:02:19, 9:18/mi; The
distance is an estimate, but I did take it pretty easy and didn't push
too hard uphill. I probably should have run the flat trail instead.
Fri-Rest; had planned a bike ride, but it rained (very unusual this
year), Instead, I spent about 3 hours cleaning the house.
Sat- MKT, 10 mi, 1:19:10, 7:55/mi
Sun- MKT, 18 mi, 2:20:32, 7:48/mi, Avg HR 139; Legs were tired, but kept a very consistent pace.
I'm still getting familiar with the Timex Bodylink and will upload a
few of the courses I ran later. I think I am convinced that HR is
some good info and I need to learn to use the % effort function on the
watch. I have 30 miles planned for the first week of my taper, 24 the
next week, and then the marathon on Sept 4th.
Running: 41.36 mi
Cycling: 55 mi
Weight-lifting: 0 min
YTD Running: 1275.16 mi
YTD Cycling: 453 mi
September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon
Tues- Dave's Dirty Devil Run, 6.66 mi, 46:30, 6:59/mi; Temps were
cooler and I felt like I was flying. Considering my recent long run
on Sun, I will very pleased.
Evening: Cycling, 40.3 mi, 2:32:25, 3:47/mi; This was an unplanned
ride and my first 40 miler. I had planned to meet with some other
people that were riding, but wasn't sure I could keep their pace 18 -
20 mph. I was about 16 mph avg for this ride so I couldn't keep up.
I enjoyed the ride, but was happy for it to be over. Definitely
pushed the limit. Hopefully, I can do some more of these longer rides
after my marathon in 2 weeks.
Wed-Rest
Thurs- Golf Course, 6 hill repeats, 6.7 mi, 1:02:19, 9:18/mi; The
distance is an estimate, but I did take it pretty easy and didn't push
too hard uphill. I probably should have run the flat trail instead.
Fri-Rest; had planned a bike ride, but it rained (very unusual this
year), Instead, I spent about 3 hours cleaning the house.
Sat- MKT, 10 mi, 1:19:10, 7:55/mi
Sun- MKT, 18 mi, 2:20:32, 7:48/mi, Avg HR 139; Legs were tired, but kept a very consistent pace.
I'm still getting familiar with the Timex Bodylink and will upload a
few of the courses I ran later. I think I am convinced that HR is
some good info and I need to learn to use the % effort function on the
watch. I have 30 miles planned for the first week of my taper, 24 the
next week, and then the marathon on Sept 4th.
Running: 41.36 mi
Cycling: 55 mi
Weight-lifting: 0 min
YTD Running: 1275.16 mi
YTD Cycling: 453 mi
September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon
Sunday, August 13, 2006
Training 8/7 - 8/13
Mon-Cycling, 22 mi, 1:31:10, 4:09/mi
Tues- Tripp 10K, 6.2 mi, 43:25, 7:00/mi
Wed-Rest
Thurs- Capen Park, 7.5 mi, 54:35, 7:17/mi
Fri-weights, upper #1, 42 min
Sat- Columns Course Columns Run, 10 mi, 1:31:13, 9:07/mi
I used for the first time the Timex Bodylink that Hugh gave me for my birthday (not till Oct 31). It keep track of distance, elevation, HR, and pace. I found a free website Bones in Motion to upload the results except for HR. This device provides an amazing amount of data. I left the data recorder on a little long so the time that it gives for my run is longer than actual time. The map that it shows on my blog is static. However, if you are a member, you can search for routes created by andyman68 and see the Google Maps to zoom in.
Sun- HOA Course, 23.75 mi, 3:16:04, 8:15/mi, Avg HR-137
I’m experimenting with creating maps on other sites since you can’t view the maps on BIM unless you are a member.
HOA Course Map Test 1 (temporary link)
HOA Course Map Test 2 (slow)
To get to this point with the Timex I had to use GPS Visualizer Convert to convert the Timex TXT file to a GPX file.
I then uploaded the GPX file to MapMyRun
I also have a Google API Maps Key and will try embedding the maps on my own website. I think this will work better.
Running: 47.45 mi
Cycling: 22 mi
Weight-lifting: 42 min
YTD Running: 1233.8 mi
YTD Cycling: 398 mi
September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon
Tues- Tripp 10K, 6.2 mi, 43:25, 7:00/mi
Wed-Rest
Thurs- Capen Park, 7.5 mi, 54:35, 7:17/mi
Fri-weights, upper #1, 42 min
Sat- Columns Course Columns Run, 10 mi, 1:31:13, 9:07/mi
I used for the first time the Timex Bodylink that Hugh gave me for my birthday (not till Oct 31). It keep track of distance, elevation, HR, and pace. I found a free website Bones in Motion to upload the results except for HR. This device provides an amazing amount of data. I left the data recorder on a little long so the time that it gives for my run is longer than actual time. The map that it shows on my blog is static. However, if you are a member, you can search for routes created by andyman68 and see the Google Maps to zoom in.
Sun- HOA Course, 23.75 mi, 3:16:04, 8:15/mi, Avg HR-137
I’m experimenting with creating maps on other sites since you can’t view the maps on BIM unless you are a member.
HOA Course Map Test 1 (temporary link)
HOA Course Map Test 2 (slow)
To get to this point with the Timex I had to use GPS Visualizer Convert to convert the Timex TXT file to a GPX file.
I then uploaded the GPX file to MapMyRun
I also have a Google API Maps Key and will try embedding the maps on my own website. I think this will work better.
Running: 47.45 mi
Cycling: 22 mi
Weight-lifting: 42 min
YTD Running: 1233.8 mi
YTD Cycling: 398 mi
September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon
Sunday, August 06, 2006
Training 7/31 - 8/6
Mon-Cycling, 15 mi, 1:09:10, 4:37/mi
Tues- Dreier Dirty Dozen, 9.1 mi, 1:09:02, 7:35/mi
Wed-Rest
Thurs- Rain Run, 7.1 mi, 52:27, 7:23/mi
weights, upper #2, 39 min
Fri-Cycling, 22 mi, 1:18:18, 3:33/mi; best training time on this course
Sat-Sandbagger 10K, 6.2 mi, 43:06, 6:57/mi
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 15 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. In 2004, I was the best predictor for my time. This year I predicted to run it in 41:35 (about the same as 2004). Since I predicted the fastest time, I was the last person to start. I had to wait about 28 minutes from when the first person started.
There was one guy that predicted 25 seconds slower than me so I had someone to pace myself (didn’t wear a watch). I ran to the out and then back and it really seemed like it went quickly. As I was nearing the 6.0 mile marker, I passed a couple people between that point and the end so I placed 13 out of 15 runners.
As for my prediction, since I ran it in 43:06, I was off by 1:31. I was pretty happy with my time considering the 22 mile bike ride Fri night and no taper. I was not the best predictor, but one of the fastest finishers. The guy that started in front of me also had an actual time of 43:06. Hugh predicted 50 minutes and ran in 50:37. The best predictor was off by 22 seconds and the “winner” of the race finised 3:31 faster than he predicted.
Results will be posted at Great Sandbagger
Sun-MKT, 16 mi, (7:49, 7:25, 7:11, 7:16, 7:15, 7:40, 7:33, 7:23, 7:46, 7:27, 7:28, 7:24, 7:30, 7:49, 7:29, 7:10), 1:59:34, 7:28/mi avg
I started the run with 2 other runners since I had posted a message to our group last week. They ran out with me for the first 4 miles and then turned around. It was nice having someone to get me started. Goal pace for this run was between 7:15 - 7:30. It was just a little warm 77F when we started at 6:30 so I am happy with the result.
Mileage not quite as high as I planned this week, but I ran some fast paces every run. I also substituted a couple bike rides for recovery runs.
Running: 38.4 mi
Cycling: 37 mi
Weight-lifting: 39 min
YTD Running: 1186.35 mi
YTD Cycling: 376 mi
September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon
Tues- Dreier Dirty Dozen, 9.1 mi, 1:09:02, 7:35/mi
Wed-Rest
Thurs- Rain Run, 7.1 mi, 52:27, 7:23/mi
weights, upper #2, 39 min
Fri-Cycling, 22 mi, 1:18:18, 3:33/mi; best training time on this course
Sat-Sandbagger 10K, 6.2 mi, 43:06, 6:57/mi
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 15 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. In 2004, I was the best predictor for my time. This year I predicted to run it in 41:35 (about the same as 2004). Since I predicted the fastest time, I was the last person to start. I had to wait about 28 minutes from when the first person started.
There was one guy that predicted 25 seconds slower than me so I had someone to pace myself (didn’t wear a watch). I ran to the out and then back and it really seemed like it went quickly. As I was nearing the 6.0 mile marker, I passed a couple people between that point and the end so I placed 13 out of 15 runners.
As for my prediction, since I ran it in 43:06, I was off by 1:31. I was pretty happy with my time considering the 22 mile bike ride Fri night and no taper. I was not the best predictor, but one of the fastest finishers. The guy that started in front of me also had an actual time of 43:06. Hugh predicted 50 minutes and ran in 50:37. The best predictor was off by 22 seconds and the “winner” of the race finised 3:31 faster than he predicted.
Results will be posted at Great Sandbagger
Sun-MKT, 16 mi, (7:49, 7:25, 7:11, 7:16, 7:15, 7:40, 7:33, 7:23, 7:46, 7:27, 7:28, 7:24, 7:30, 7:49, 7:29, 7:10), 1:59:34, 7:28/mi avg
I started the run with 2 other runners since I had posted a message to our group last week. They ran out with me for the first 4 miles and then turned around. It was nice having someone to get me started. Goal pace for this run was between 7:15 - 7:30. It was just a little warm 77F when we started at 6:30 so I am happy with the result.
Mileage not quite as high as I planned this week, but I ran some fast paces every run. I also substituted a couple bike rides for recovery runs.
Running: 38.4 mi
Cycling: 37 mi
Weight-lifting: 39 min
YTD Running: 1186.35 mi
YTD Cycling: 376 mi
September 4th-Heart of America Marathon
September 16-Chevy's Mexican Independence Day 5K Run
September 24-Sedalia Fall Duathlon
October 1-Columbia Half Marathon Challenge
October 22nd-Chicago Marathon
Sunday, July 30, 2006
Training 7/24 - 7/30
Mon-Planned 4 miles but decided to rest.
Tues- President's Hill, 7.5 mi, 59:34, 7:57/mi; This was a tough run. I felt like I was going faster. Likely still recovering from the weekend.
weights, upper #1, 42 min
Cycling, 15.1 mi, 55:30 3:40/mi (fastest pace on this course) ; I’m wondering how I would do if I actually tapered for a bike race.
Wed-Rest and everything felt good.
Thurs- Capen Park, 7.5 mi, 59:46, 7:58/mi; I felt sore before this run which is strange since I felt recovered on Wed. I don’t mind running in the heat, but I think it really slows me down sometimes.
Fri-Again, planned a 4 mile run but decided to rest. We ended up going to the drive-in to see Cars and Click. I can’t remember the last time I went to a drive-in theatre. Cars was okay, but I liked click much better. It reminded me of It’s a Wonderful Life.
Sat-Since I went to bed at an insane hour, I didn’t get up until 11:30. It was already hot, but I went ahead and ran 4 miles (instead of the 10 I had planned); 41:43, 10:26/mi; took it extremely easy in the heat and didn’t feel like pushing it before my long run on Sunday.
Sun-I didn’t run the Show-Me State Games race since I wanted to get my long run out of the way early. Hugh ran the race and placed 3rd in his age group.
HOA Course (0.5 mi – 23.5 mi), 23 mi, 3:16:59, 8:34/mi; I felt pretty good even though the pace was slow. Temp was about 77 when I started at 6:30 am and up to 91 by the time I finished. I felt much better than during the hot run 2 weeks ago. Pace was only 3 seconds per mile faster though. I’m running the trail next week for my 16 mile long run so I can get some speed.
Running: 42 mi
Cycling: 15.1 mi
Weight-lifting: 42 min
YTD Running: 1147.95 mi
YTD Cycling: 339 mi
August 5th-Great Sandbagger
September 4th-Heart of America Marathon
October 22nd-Chicago Marathon
Tues- President's Hill, 7.5 mi, 59:34, 7:57/mi; This was a tough run. I felt like I was going faster. Likely still recovering from the weekend.
weights, upper #1, 42 min
Cycling, 15.1 mi, 55:30 3:40/mi (fastest pace on this course) ; I’m wondering how I would do if I actually tapered for a bike race.
Wed-Rest and everything felt good.
Thurs- Capen Park, 7.5 mi, 59:46, 7:58/mi; I felt sore before this run which is strange since I felt recovered on Wed. I don’t mind running in the heat, but I think it really slows me down sometimes.
Fri-Again, planned a 4 mile run but decided to rest. We ended up going to the drive-in to see Cars and Click. I can’t remember the last time I went to a drive-in theatre. Cars was okay, but I liked click much better. It reminded me of It’s a Wonderful Life.
Sat-Since I went to bed at an insane hour, I didn’t get up until 11:30. It was already hot, but I went ahead and ran 4 miles (instead of the 10 I had planned); 41:43, 10:26/mi; took it extremely easy in the heat and didn’t feel like pushing it before my long run on Sunday.
Sun-I didn’t run the Show-Me State Games race since I wanted to get my long run out of the way early. Hugh ran the race and placed 3rd in his age group.
HOA Course (0.5 mi – 23.5 mi), 23 mi, 3:16:59, 8:34/mi; I felt pretty good even though the pace was slow. Temp was about 77 when I started at 6:30 am and up to 91 by the time I finished. I felt much better than during the hot run 2 weeks ago. Pace was only 3 seconds per mile faster though. I’m running the trail next week for my 16 mile long run so I can get some speed.
Running: 42 mi
Cycling: 15.1 mi
Weight-lifting: 42 min
YTD Running: 1147.95 mi
YTD Cycling: 339 mi
August 5th-Great Sandbagger
September 4th-Heart of America Marathon
October 22nd-Chicago Marathon
Sunday, July 23, 2006
Training 7/17 - 7/23; Smokin' Chicks 5K and Show-Me State Games Duathlon
Mon-Cycling, 14.5 mi, 1:06:13, 4:34/mi; I installed and tried out the aero bars that I purchased in May. First time on the bike June 12th.
Tues- Jaera's Jaunt, 7.1 mi, 52:04, 7:20/mi; 5:30 am and HOT!
Wed-Rest
Thurs-MKT Bridge Tempo, 8 mi, 1:02:03, 7:45/mi; Took the pace a little easier. I felt I needed a rest from the insane pace.
Fri-Rest, planned a run but decided to rest after another extremely busy work week.
Sat-Bear Creek Trail, 6 mi, 58:20, 9:43/mi; Slept in an hour later than usual and ran at 7 am on the part with the big hill and took it easy since I was planning to run a 5K at 7:30 pm.
Smokin’ Chicks 5K-Temps were a little more reasonable than the 5K last Friday, but still about 82. This was the second year for this race and the first time I have run it. I started out a little fast for the temps. There were 88 runners and seemed like a big pack at the front. Seemed like a lot of fast runners. My first mile split was 6:03. The second mile had a hill where we turned around and I was feeling it. Second mile split was 6:47. 3rd mile split was a little faster at 6:39, and the last 0.1 was 42 seconds. Overall 20:11, 6:31/mi and placed 12th. Most of the age groups were 10 years. The overall winner was the same age group as me. Since they gave overall awards, he was dropped from my age group rankings, and I got the bronze medal.
Hugh ran this race too, but didn’t place in his age group. He did have a good time though. Smokin’ Chicks offered the runners a BBQ buffet for $6 and we took advantage of that before leaving about 9:30 pm.
Update: Smokin' Chicks Results
Sun-I decided last week that I would go ahead and compete in the Show-Me Games Duathlon if I felt okay on Sunday morning. I had everything ready to go on Friday night. I didn’t preregister so I arrived about 6:40 for the race which started at 8 am. The Triathlon also took place at the same time.
The swimmers started in 2 waves. The duathlon consisted of a 20.9 mile bike and a 5K run. We were supposed to start with the 1st wave of swimmers, but no one officially told us to start so they had us start with the second wave of swimmers and took 5 min off our clock times in the end.
I was a little concerned about the start with all the bikes together and not spread out, but we spread out pretty quickly. The nice thing about not having to run first is that a bunch of bikes didn’t pass me later. This is the hilliest course that I have ever raced. It went down to the Missouri River bottoms and there were hills on the way down and of course on the way back.
I passed back and forth a couple cyclists and was able to pretty much maintain my position the entire portion of the bike course although I was passed by a few of the fast people from the triathlon competing either as individuals or a team. I kept a good pace and averaged 18.4 mph (1:08 for 20.9 miles and transition about 1.5 min) which is a little faster than my last duathlon and this course was 6 miles longer and hillier. Due to my severe lack of training on the bike recently, plus a 5K the night before, I was pretty happy. I used the aero bars on the flats and felt pretty comfortable. I was not prepared for the hills but I think I have improved a little even without biking. Maybe running on all those hills helps? I think training on hills in the future will allow me to have some significant improvement in my average speed. I would also like to invest in some different wheels at some point. I’m just not sure what to get.
The 5K run course was on the MKT trail so it was completely flat. I was definitely feeling that bike race for about the first ½ mile of the run. Once I relaxed, I was passing lots of runners, the ones I couldn’t pass on the bike. I didn’t count but may have passed about 10 runners. I’m sure some were from the triathlon, but I wasn’t paying attention to how they were marked. I finished the run in 21:48 (7:02/mi). Overall time was 1:31:19 and I placed 2nd in my age group 35 – 39. The overall winner of the duathlon was in my age group with a time of 1:16. However there were no overall awards so he wasn’t dropped out of my age group. I’m looking forward to seeing the results in a couple days to see how many competed and how I placed overall.
Update: Duathlon Results
After lunch, I decided to go ahead and do the 14 mile run I had planned for today since I was feeling pretty good.
MKT, 14 mi, 1:59:17, 8:31/mi; I felt it wise to keep the pace reasonable and kept a consistent pace for the entire run which felt great.
Running: 41.3 mi
Cycling: 35.4 mi
Weight-lifting: 0
YTD Running: 1105.95 mi
YTD Cycling: 323.9 mi
July 30th- Show-Me State Games 5K
August 5th-Great Sandbagger
Tues- Jaera's Jaunt, 7.1 mi, 52:04, 7:20/mi; 5:30 am and HOT!
Wed-Rest
Thurs-MKT Bridge Tempo, 8 mi, 1:02:03, 7:45/mi; Took the pace a little easier. I felt I needed a rest from the insane pace.
Fri-Rest, planned a run but decided to rest after another extremely busy work week.
Sat-Bear Creek Trail, 6 mi, 58:20, 9:43/mi; Slept in an hour later than usual and ran at 7 am on the part with the big hill and took it easy since I was planning to run a 5K at 7:30 pm.
Smokin’ Chicks 5K-Temps were a little more reasonable than the 5K last Friday, but still about 82. This was the second year for this race and the first time I have run it. I started out a little fast for the temps. There were 88 runners and seemed like a big pack at the front. Seemed like a lot of fast runners. My first mile split was 6:03. The second mile had a hill where we turned around and I was feeling it. Second mile split was 6:47. 3rd mile split was a little faster at 6:39, and the last 0.1 was 42 seconds. Overall 20:11, 6:31/mi and placed 12th. Most of the age groups were 10 years. The overall winner was the same age group as me. Since they gave overall awards, he was dropped from my age group rankings, and I got the bronze medal.
Hugh ran this race too, but didn’t place in his age group. He did have a good time though. Smokin’ Chicks offered the runners a BBQ buffet for $6 and we took advantage of that before leaving about 9:30 pm.
Update: Smokin' Chicks Results
Sun-I decided last week that I would go ahead and compete in the Show-Me Games Duathlon if I felt okay on Sunday morning. I had everything ready to go on Friday night. I didn’t preregister so I arrived about 6:40 for the race which started at 8 am. The Triathlon also took place at the same time.
The swimmers started in 2 waves. The duathlon consisted of a 20.9 mile bike and a 5K run. We were supposed to start with the 1st wave of swimmers, but no one officially told us to start so they had us start with the second wave of swimmers and took 5 min off our clock times in the end.
I was a little concerned about the start with all the bikes together and not spread out, but we spread out pretty quickly. The nice thing about not having to run first is that a bunch of bikes didn’t pass me later. This is the hilliest course that I have ever raced. It went down to the Missouri River bottoms and there were hills on the way down and of course on the way back.
I passed back and forth a couple cyclists and was able to pretty much maintain my position the entire portion of the bike course although I was passed by a few of the fast people from the triathlon competing either as individuals or a team. I kept a good pace and averaged 18.4 mph (1:08 for 20.9 miles and transition about 1.5 min) which is a little faster than my last duathlon and this course was 6 miles longer and hillier. Due to my severe lack of training on the bike recently, plus a 5K the night before, I was pretty happy. I used the aero bars on the flats and felt pretty comfortable. I was not prepared for the hills but I think I have improved a little even without biking. Maybe running on all those hills helps? I think training on hills in the future will allow me to have some significant improvement in my average speed. I would also like to invest in some different wheels at some point. I’m just not sure what to get.
The 5K run course was on the MKT trail so it was completely flat. I was definitely feeling that bike race for about the first ½ mile of the run. Once I relaxed, I was passing lots of runners, the ones I couldn’t pass on the bike. I didn’t count but may have passed about 10 runners. I’m sure some were from the triathlon, but I wasn’t paying attention to how they were marked. I finished the run in 21:48 (7:02/mi). Overall time was 1:31:19 and I placed 2nd in my age group 35 – 39. The overall winner of the duathlon was in my age group with a time of 1:16. However there were no overall awards so he wasn’t dropped out of my age group. I’m looking forward to seeing the results in a couple days to see how many competed and how I placed overall.
Update: Duathlon Results
After lunch, I decided to go ahead and do the 14 mile run I had planned for today since I was feeling pretty good.
MKT, 14 mi, 1:59:17, 8:31/mi; I felt it wise to keep the pace reasonable and kept a consistent pace for the entire run which felt great.
Running: 41.3 mi
Cycling: 35.4 mi
Weight-lifting: 0
YTD Running: 1105.95 mi
YTD Cycling: 323.9 mi
July 30th- Show-Me State Games 5K
August 5th-Great Sandbagger
September 4th-Heart of America Marathon
Tuesday, July 18, 2006
Record Number Attend Th/Th Run
Columbia Multisport Club’s Tu/Th 5:30 am running group broke our previous morning- run attendance-record of 72 people. This morning's goal was to get 100 runners and we exceeded that with 137 runners. The group includes runners and walkers of all speeds that run for a variety of reasons. Over 100 of the club's 500 members will be heading to Las Vegas, in October, for CMC’s bid at the National Triathlon Club Championship. For information about joining the group, visit Columbia Multisport Club
Sunday, July 16, 2006
Training 7/10 - 7/16
Mon-Boatman Hill Rd, 4 mi, 31:50, 7:58/mi
Tues- Dave's Dirty Devil Run, 6.6 mi, 47:39, 7:13/mi
Weights, upper#2, 39 min
Wed-Rest
Thurs-MKT, 6 mi, 51:00, 8:30/mi
Fri-Red, White, and Green Estate 5K (3.1 mi), 21:59, 7:05/mi
This first annual run took place at 7:30 pm in Mexico, MO with a temperature of 88 F and quite humid. It was sponsored by the City of Mexico, Mexico YMCA, and the Mexico Bulldogs Cross Country Team. The Mid-Missouri Road Runner had planned to run this race together, but only 4 of our small group participated. The race started near a lake and took place on the Green Estates. The course started on gravel and then meandered around a mowed grass path with a white line.
I followed a couple 18 yr olds at the beginning and they eventually pulled farther away once they were warmed up. I maintained my 3rd place position for about 1 mile. First mile split was 6:20. Then I was really starting to feel the heat. I was passed by one younger guy. My second mile split was 7:09, and then I was passed by 2 other guys, one the same age as me. Near the finish, I didn’t have much left and another guy sped past me so I finished in 7th place overall out of 50 people (mostly men). My last 1.1 mi split was 8:30.
Hugh finished in 25:19 and 14th overall. Our times were about 3 – 4 minutes slower than normal. We both placed 2nd in our age groups and received silver medals. Muffins and water were served after the race. Our friend Peggy in the 45-49 age group was first female overall due to the low number of female participants. She was quite surprised to win. James another MMRR, also was second in his age group.
Sat-Stephens Park/Grindstone, 8.75 mi, 1:14:57, 8:34/mi
Sun-HOA Marathon Course (Miles 4 – 22 - 20), 20 mi, 2:52:18, 8:37/mi
Temperature was 72 at the beginning of run and 88 by the end of the run. I expected pace to be slower and was pretty much wiped out by 15 miles, so took it slower the last 5 miles. I had water every 4 miles, but didn’t feel that was enough. Considering the heat and hilly course, it was a good run.
Running: 48.45 mi
Cycling: 0 mi
Weight-lifting: 39 min
YTD Running: 1064.65 mi
YTD Cycling: 288.5 mi
July 22nd-Smokin’ Chicks BBQ 5K
July 30th- Show-Me State Games 5K
August 5th-Great Sandbagger
September 4th-Heart of America Marathon
October 22nd-Chicago Marathon
Tues- Dave's Dirty Devil Run, 6.6 mi, 47:39, 7:13/mi
Weights, upper#2, 39 min
Wed-Rest
Thurs-MKT, 6 mi, 51:00, 8:30/mi
Fri-Red, White, and Green Estate 5K (3.1 mi), 21:59, 7:05/mi
This first annual run took place at 7:30 pm in Mexico, MO with a temperature of 88 F and quite humid. It was sponsored by the City of Mexico, Mexico YMCA, and the Mexico Bulldogs Cross Country Team. The Mid-Missouri Road Runner had planned to run this race together, but only 4 of our small group participated. The race started near a lake and took place on the Green Estates. The course started on gravel and then meandered around a mowed grass path with a white line.
I followed a couple 18 yr olds at the beginning and they eventually pulled farther away once they were warmed up. I maintained my 3rd place position for about 1 mile. First mile split was 6:20. Then I was really starting to feel the heat. I was passed by one younger guy. My second mile split was 7:09, and then I was passed by 2 other guys, one the same age as me. Near the finish, I didn’t have much left and another guy sped past me so I finished in 7th place overall out of 50 people (mostly men). My last 1.1 mi split was 8:30.
Hugh finished in 25:19 and 14th overall. Our times were about 3 – 4 minutes slower than normal. We both placed 2nd in our age groups and received silver medals. Muffins and water were served after the race. Our friend Peggy in the 45-49 age group was first female overall due to the low number of female participants. She was quite surprised to win. James another MMRR, also was second in his age group.
Sat-Stephens Park/Grindstone, 8.75 mi, 1:14:57, 8:34/mi
Sun-HOA Marathon Course (Miles 4 – 22 - 20), 20 mi, 2:52:18, 8:37/mi
Temperature was 72 at the beginning of run and 88 by the end of the run. I expected pace to be slower and was pretty much wiped out by 15 miles, so took it slower the last 5 miles. I had water every 4 miles, but didn’t feel that was enough. Considering the heat and hilly course, it was a good run.
Running: 48.45 mi
Cycling: 0 mi
Weight-lifting: 39 min
YTD Running: 1064.65 mi
YTD Cycling: 288.5 mi
July 22nd-Smokin’ Chicks BBQ 5K
July 30th- Show-Me State Games 5K
August 5th-Great Sandbagger
September 4th-Heart of America Marathon
October 22nd-Chicago Marathon
Monday, July 10, 2006
Training 7/3 - 7/9
Mon-Rest
Tues- Tripp 10K (6.2 mi), 54:21, 8:46/mi; took it easy for the race
1 hour later: Parley P. Pratt Memorial Freedom Run, 4 mi, 25:39, 6:25/mi
Wed-Rest
Thurs-Capen Park/Mulch Pile, 7.5 mi, 57:11, 7:37/mi
Fri-Rest
Sat-MKT, 10 mi, 1:20:41, 8:04/mi; started out slower and picked up the pace; last mile in 6:50
helped friends move: 4 hrs
Sun-HOA Marathon Course (Miles 4 - 20), 16 mi, 2:05:29, 7:51/mi
Feeling just a little sore from the moving, but the run went very well. I felt strong the second half. This course has great hills, especially the second half. I like this course, but it can difficult in some places with no shoulder on the highway. I ran on the white line whenever a car approached me.
Running: 43.7 mi
Cycling: 0 mi
Weight-lifting: 0 (4 hrs moving instead)
YTD Running: 1016.2 mi
YTD Cycling: 288.5 mi
July 14th-Red, White, and Green Estate 5K Cross Country Run
July 22nd-Smokin’ Chicks BBQ 5K
July 30th-Show-Me State Games 5K
Tues- Tripp 10K (6.2 mi), 54:21, 8:46/mi; took it easy for the race
1 hour later: Parley P. Pratt Memorial Freedom Run, 4 mi, 25:39, 6:25/mi
Wed-Rest
Thurs-Capen Park/Mulch Pile, 7.5 mi, 57:11, 7:37/mi
Fri-Rest
Sat-MKT, 10 mi, 1:20:41, 8:04/mi; started out slower and picked up the pace; last mile in 6:50
helped friends move: 4 hrs
Sun-HOA Marathon Course (Miles 4 - 20), 16 mi, 2:05:29, 7:51/mi
Feeling just a little sore from the moving, but the run went very well. I felt strong the second half. This course has great hills, especially the second half. I like this course, but it can difficult in some places with no shoulder on the highway. I ran on the white line whenever a car approached me.
Running: 43.7 mi
Cycling: 0 mi
Weight-lifting: 0 (4 hrs moving instead)
YTD Running: 1016.2 mi
YTD Cycling: 288.5 mi
July 14th-Red, White, and Green Estate 5K Cross Country Run
July 22nd-Smokin’ Chicks BBQ 5K
July 30th-Show-Me State Games 5K
Tuesday, July 04, 2006
Parley P Pratt Memorial Freedom Run (4 miler)
This morning about 1 hour after running with the Tu/Th running group for 6 miles, I ran the Parley P. Pratt Memorial Freedom Run. This is likely one of the few runs that celebrates a jail break and the only 4 mile race that I’ve ran. The entry fee for this race is only $1 and the run is 2 miles out and back on the MKT trail.
I took it pretty easy for the earlier run to save my legs just a little for the race. I was at least hoping to race if anyone showed up to run my pace. With the lack of sleep last night and still not feeling quite recovered from earlier runs, I was thankful there were no hills in this race.
Before the race, we learned a bit about the history of Pratt In Missouri, in 1838, there was an executive order issued by the governor that Mormons could be shot. Parley was arrested after agreeing to meet with militia leaders and placed in jail in Missouri for about 8 months until he made his escape on 4 July 1839. The executive order to shoot Mormons was rescinded 30 years ago in 1976. Scary, a person could be shot just because of their religion. Maybe, another reason for Missourians to be proud of their history? Not. Hopefully, our leaders have learned something from this mistake.
The race started about 7:30 am. It was raining earlier this morning during my run, and also started to rain during the race, raining harder by the end. I was hoping to place in the top 5. I planned in the beginning of the race to stay behind Matt D. (much faster than me) and started the race off in second place.
At about the 1st mile, I was passed by a male and then a female. About mile 1.5 I heard someone that sounded familiar behind me. It was Alison that runs Tu/Th. Usually, I can keep her pace and we stayed together up to the turn around catching up and passing the guy that passed me earlier. Alison slowly pulled away, but I maintained my 4th place overall position until the end of the race. I was second male overall out of 70-something runners. First place time, Matt was 22:55 and I was 25:39. Alison placed 25:11 and was the 1st female overall. I was okay with my time even though a bit (23 seconds) slower than last year. Hugh knocked 2 1/2 min off his pace last year running in 30:09!
I took it pretty easy for the earlier run to save my legs just a little for the race. I was at least hoping to race if anyone showed up to run my pace. With the lack of sleep last night and still not feeling quite recovered from earlier runs, I was thankful there were no hills in this race.
Before the race, we learned a bit about the history of Pratt In Missouri, in 1838, there was an executive order issued by the governor that Mormons could be shot. Parley was arrested after agreeing to meet with militia leaders and placed in jail in Missouri for about 8 months until he made his escape on 4 July 1839. The executive order to shoot Mormons was rescinded 30 years ago in 1976. Scary, a person could be shot just because of their religion. Maybe, another reason for Missourians to be proud of their history? Not. Hopefully, our leaders have learned something from this mistake.
The race started about 7:30 am. It was raining earlier this morning during my run, and also started to rain during the race, raining harder by the end. I was hoping to place in the top 5. I planned in the beginning of the race to stay behind Matt D. (much faster than me) and started the race off in second place.
At about the 1st mile, I was passed by a male and then a female. About mile 1.5 I heard someone that sounded familiar behind me. It was Alison that runs Tu/Th. Usually, I can keep her pace and we stayed together up to the turn around catching up and passing the guy that passed me earlier. Alison slowly pulled away, but I maintained my 4th place overall position until the end of the race. I was second male overall out of 70-something runners. First place time, Matt was 22:55 and I was 25:39. Alison placed 25:11 and was the 1st female overall. I was okay with my time even though a bit (23 seconds) slower than last year. Hugh knocked 2 1/2 min off his pace last year running in 30:09!
Training 6/26 - 7/2
Mon-Rest
Tues- President's Hill (Reverse), 7.5 mi, 52:18, 6:58/mi; Ran down the big hill today. Pace was about 48 seconds per mile faster than normal for this course.
Reactor Park 5K (not a race), 21:59, 7:05/mi; 2 runners this week and Allan helped push me. I did not think I would be running this pace for a second run of the day. This 5K course also has a big hill near the beginning.
Wed-Rest
Thurs-Jaera's Jaunt, 7.1 mi, 54:11, 7:38/mi; The pace felt like everyone was taking it slower than usual, but probably good to back off for a day.
Fri-Rest
Saturday-Column's Run and MKT (10 miles road and 4 miles trail), 14 mi, 1:52:16, 8:01/mi; Felt good when finished and felt like I could have run a few more miles.
Sun-weights, upper #1, 42 min
Boatman Hill Rd (hills), 8 mi, 1:09:43, 8:43/mi; 92F and took it pretty easy. Good heat training.
Running: 39.7 mi
Cycling: 0 mi
Weight-lifting: 42 min
YTD Running: 982.7 mi
YTD Cycling: 288.5 mi
I’ve adjusted my running schedule again increasing the mileage. Originally, I had planned to peak at 46 miles and now 54 miles. I have a few 5Ks planned which should be good speed workouts. I’ve decided that I will likely not do the Show-Me State Games Duathlon. I will probably do my next duathlon in the fall. Hopefully, I will get the aerobars installed soon and get a chance to train with them.
July 14th-Red, White, and Green Estate 5K Cross Country Run
July 22nd-Smokin’ Chicks BBQ 5K
July 30th-Show-Me State Games 5K
Tues- President's Hill (Reverse), 7.5 mi, 52:18, 6:58/mi; Ran down the big hill today. Pace was about 48 seconds per mile faster than normal for this course.
Reactor Park 5K (not a race), 21:59, 7:05/mi; 2 runners this week and Allan helped push me. I did not think I would be running this pace for a second run of the day. This 5K course also has a big hill near the beginning.
Wed-Rest
Thurs-Jaera's Jaunt, 7.1 mi, 54:11, 7:38/mi; The pace felt like everyone was taking it slower than usual, but probably good to back off for a day.
Fri-Rest
Saturday-Column's Run and MKT (10 miles road and 4 miles trail), 14 mi, 1:52:16, 8:01/mi; Felt good when finished and felt like I could have run a few more miles.
Sun-weights, upper #1, 42 min
Boatman Hill Rd (hills), 8 mi, 1:09:43, 8:43/mi; 92F and took it pretty easy. Good heat training.
Running: 39.7 mi
Cycling: 0 mi
Weight-lifting: 42 min
YTD Running: 982.7 mi
YTD Cycling: 288.5 mi
I’ve adjusted my running schedule again increasing the mileage. Originally, I had planned to peak at 46 miles and now 54 miles. I have a few 5Ks planned which should be good speed workouts. I’ve decided that I will likely not do the Show-Me State Games Duathlon. I will probably do my next duathlon in the fall. Hopefully, I will get the aerobars installed soon and get a chance to train with them.
July 14th-Red, White, and Green Estate 5K Cross Country Run
July 22nd-Smokin’ Chicks BBQ 5K
July 30th-Show-Me State Games 5K
Tuesday, June 27, 2006
Training 6/19 - 6/25
Mon-Boatman Hill Road, 6 mi, 52:17, 8:43, mi; I had scheduled a bike ride, but had to change it to a run since I got started late in the day.
Tues- Dreier Dirty Dozen, 9.1 mi, 1:09:57, 7:41/mi; This course is kind of hilly and I felt pretty good.
Reactor Park 5K (not a race), 25:39, 8:16/mi; 3 runners showed up this week.
Wed-Rest
Thurs-MKT, 0.5 mi intervals ladder, warmup and 0.5 mi recoveries, ladders, 3:23, 3:15, 3:01, 2:59, 2:56; 6 mi total, 45:38, 7:36/mi
Fri-missed the bike ride and weight workout again
Saturday-MKT, 12 mi, 1:33:20, 7:47/mi; this was a scheduled 10 mile run, but decided to extend to 12 miles since I was feeling good. I ran the last mile in about 6:40.
Sun-weights, upper #2, 38 min (finally a weight workout)
Boatman Hill Rd (hills), 8 mi, 1:09:13, 8:39/mi
Running: 44.2 mi (10 miles more than I planned)
Cycling: 0 mi
Weight-lifting: 38 min
YTD Running: 932.8 mi
YTD Cycling: 288.5 mi
I’m finding it challenging to get all the workouts (running, bike, and weights) done. I’m not going to worry about it for now, but will keep trying. Running will be my first priority. I’m finding that with the extra stress at work right now, I am needing more rest. If it wasn’t for running, I’m sure I would have had a major meltdown by now. So far, I am keeping it together.
I'm thinking my 3 day per week weight workouts might be too much anyway. I may need to just cycle the 3 types of workouts and do 2 one week and 2 the next. Or maybe even just one each week for now.
Tues- Dreier Dirty Dozen, 9.1 mi, 1:09:57, 7:41/mi; This course is kind of hilly and I felt pretty good.
Reactor Park 5K (not a race), 25:39, 8:16/mi; 3 runners showed up this week.
Wed-Rest
Thurs-MKT, 0.5 mi intervals ladder, warmup and 0.5 mi recoveries, ladders, 3:23, 3:15, 3:01, 2:59, 2:56; 6 mi total, 45:38, 7:36/mi
Fri-missed the bike ride and weight workout again
Saturday-MKT, 12 mi, 1:33:20, 7:47/mi; this was a scheduled 10 mile run, but decided to extend to 12 miles since I was feeling good. I ran the last mile in about 6:40.
Sun-weights, upper #2, 38 min (finally a weight workout)
Boatman Hill Rd (hills), 8 mi, 1:09:13, 8:39/mi
Running: 44.2 mi (10 miles more than I planned)
Cycling: 0 mi
Weight-lifting: 38 min
YTD Running: 932.8 mi
YTD Cycling: 288.5 mi
I’m finding it challenging to get all the workouts (running, bike, and weights) done. I’m not going to worry about it for now, but will keep trying. Running will be my first priority. I’m finding that with the extra stress at work right now, I am needing more rest. If it wasn’t for running, I’m sure I would have had a major meltdown by now. So far, I am keeping it together.
I'm thinking my 3 day per week weight workouts might be too much anyway. I may need to just cycle the 3 types of workouts and do 2 one week and 2 the next. Or maybe even just one each week for now.
Sunday, June 18, 2006
Training 6/12 - 6/18
Mon-Boatman Hill Road, Cycling, 22 miles, 1:19:33, 3:37, mi; This was the best time I've had on this training course! I implemented a few new techniques that seemed to work. I still need to get those aerobars installed that I've had for over a month and get some practice using them.
Tues- Dave's Devil Run, 6.6 mi, 47:25, 7:11/mi
weights, lower body, 36 min
Reactor Park 5K (not a race), 26:34, 8:36/mi; only 2 of us so we didn't race
Wed-Rest
Thurs-Rain Run, 7.1 mi, 52:53, 7:27/mi
Fri-missed the bike ride and weight workout
Saturday-Wal-Green Run, 7 mi, 59:50, 8:33/mi; too much cake and pizza Friday night
Sun- Boatman Hill Rd (hills), 8 mi, 1:06:27, 8:18/mi
skipped weights - no time
Running: 31.8 mi
Cycling: 22 mi
Weight-lifting: 36 min
YTD Running: 888.6 mi
YTD Cycling: 288.5 m
Tues- Dave's Devil Run, 6.6 mi, 47:25, 7:11/mi
weights, lower body, 36 min
Reactor Park 5K (not a race), 26:34, 8:36/mi; only 2 of us so we didn't race
Wed-Rest
Thurs-Rain Run, 7.1 mi, 52:53, 7:27/mi
Fri-missed the bike ride and weight workout
Saturday-Wal-Green Run, 7 mi, 59:50, 8:33/mi; too much cake and pizza Friday night
Sun- Boatman Hill Rd (hills), 8 mi, 1:06:27, 8:18/mi
skipped weights - no time
Running: 31.8 mi
Cycling: 22 mi
Weight-lifting: 36 min
YTD Running: 888.6 mi
YTD Cycling: 288.5 m
Sunday, June 11, 2006
Training 6/5 - 6/11
Mon-Rest and I planned my workouts for the next several months. Monday will normally be a cycling day. I also figured out that I can do my PT exercises and stretches between sets of weight lifting and not take too much extra time. I’m also planning to do 3 weight workouts per week with one day focused on lower body work.
Tues- Diva’s Mystery Run, 7.5 mi, 55:57, 7:28/mi
weights, lower body, 40 min
Wed-Rest
Thurs-MKT, 5 half mile intervals, 7.6 mi, 57:40, 7:29/mi
Fri-weights, upper#2, 38 min
Finger Lakes, mountain bike, 12 miles; I probably won’t be doing this course again due to the ticks. I got started late so figured this would be the best route.
Saturday-MKT, 10 mi, 1:15:40, 7:34/mi; My longest run in 4 weeks and it felt good.
Sun- weights, upper#1, 42 min
Boatman Hill Rd (hills), 6 mi, 48:17, 8:03/mi
Running: 31.7 mi
Cycling: 12 mi
Weight-lifting: 120 min
YTD Running: 856.8 mi
YTD Cycling: 266.5 mi
Tues- Diva’s Mystery Run, 7.5 mi, 55:57, 7:28/mi
weights, lower body, 40 min
Wed-Rest
Thurs-MKT, 5 half mile intervals, 7.6 mi, 57:40, 7:29/mi
Fri-weights, upper#2, 38 min
Finger Lakes, mountain bike, 12 miles; I probably won’t be doing this course again due to the ticks. I got started late so figured this would be the best route.
Saturday-MKT, 10 mi, 1:15:40, 7:34/mi; My longest run in 4 weeks and it felt good.
Sun- weights, upper#1, 42 min
Boatman Hill Rd (hills), 6 mi, 48:17, 8:03/mi
Running: 31.7 mi
Cycling: 12 mi
Weight-lifting: 120 min
YTD Running: 856.8 mi
YTD Cycling: 266.5 mi
Monday, June 05, 2006
Training 5/29 - 6/4
Mon-PT Exercises
Tues- MKT, 2.4 mi, 23:34, 9:49/mi, PT Exercises
Cycling, 22 miles, 1:23:13, 3:47/mi
Wed-Rest
Thurs-MKT, 6.2 mi, 47:27, 7:39/mi
Fri-Weights/PT EX, 45 min
Cycling, 15.3 mi, 1:07:30, 4:25/mi
Saturday-Column’s, 8.5 mi, 1:18:08, 9:12/mi
PT Exercises, 18 min
Sun-Jeff Shikles 8K (4.97 mi), DNF (missed a turn); I think I stopped at 5 miles, and time was 31:44 which is pretty good pace at 6:21/mi. Hugh placed second in his age group at 38:02, a PR for this course. I would have placed 3rd in AG if I hadn’t missed the turn which a few others missed as well. There was no person standing on the last corner. There was a sign, but I did not see it. Is it the racer’s responsibility to know the course or should there be a person at each intersection? I don’t want to think too hard when I am running a race so I think there should be a person.
I think my tibia is better, but still not 100%. I'm going to make a plan to get my milage back up, speed work, weight-lifting/new PT exercises, and some biking. I'll see what happens. I'm not mentioning the tibia problem on this blog again (at least for awhile). If my running improves, everyone will know I'm better.
Weekly running miles: 19.7
YTD: 825.6
Tues- MKT, 2.4 mi, 23:34, 9:49/mi, PT Exercises
Cycling, 22 miles, 1:23:13, 3:47/mi
Wed-Rest
Thurs-MKT, 6.2 mi, 47:27, 7:39/mi
Fri-Weights/PT EX, 45 min
Cycling, 15.3 mi, 1:07:30, 4:25/mi
Saturday-Column’s, 8.5 mi, 1:18:08, 9:12/mi
PT Exercises, 18 min
Sun-Jeff Shikles 8K (4.97 mi), DNF (missed a turn); I think I stopped at 5 miles, and time was 31:44 which is pretty good pace at 6:21/mi. Hugh placed second in his age group at 38:02, a PR for this course. I would have placed 3rd in AG if I hadn’t missed the turn which a few others missed as well. There was no person standing on the last corner. There was a sign, but I did not see it. Is it the racer’s responsibility to know the course or should there be a person at each intersection? I don’t want to think too hard when I am running a race so I think there should be a person.
I think my tibia is better, but still not 100%. I'm going to make a plan to get my milage back up, speed work, weight-lifting/new PT exercises, and some biking. I'll see what happens. I'm not mentioning the tibia problem on this blog again (at least for awhile). If my running improves, everyone will know I'm better.
Weekly running miles: 19.7
YTD: 825.6
Sunday, May 28, 2006
Training 5/22 - 5/28
Mon-Boatman Hill Rd, 4 mi, 30:30, 7:37/mi
Weight-lifting, 30 min
Stretches
PT Exercises, 18 min
Tues- Tripp 10K, 6.2 mi, 45:55, 7:24/mi
PT Exercises, 18 min
Wed-PT Exercises and met with my physical therapist. I’m continuing to have upper tibia pain at times and mostly when running. I asked if I could run twice per day. He approved me to run 4 miles twice per day as fast as I want. Appointment in one week.
Thurs-Rock Quarry, 6 mi, 45:55, 7:39/mi
Boatman Hill Rd, 4 mi, 32:17, 8:04/mi
PT exercises, 18 min
Fri-Boatman Hill Rd, 4 mi, 35:57, 8:59/mi; legs feeling sore and tired
Boatman Hill Rd, 4 mi, 38:15, 9:34/mi
PT exercises, 18 min
Saturday-MKT, 4.4 mi, 37:05, 8:26/mi
Boatman Hill Rd, 4 mi, 43:15, 10:49/mi (feeling really stuffed from dinner at Lone Star and sore legs)
PT Exercises, 18 min
Sun-Cycling, 15 mi, 1:08:18, 4:30/mi; no pain at all in tibia when cycling
The tibia is still giving me problems. At least 2 nights this week (including Sat. night), the pain has awoken me. I mowed yard today and it didn’t even bother me at all. I’ve barely noticed it at all today other than this morning when I woke up.
When running sometimes it hurts the entire run and sometimes only the last 2 miles. The pain isn’t so great that I can’t run, but it is there. Once I start walking, it is usually gone. I’m not planning ahead at the moment for races and training and just taking one day at a time. I was happy with my milage this week and much better than last week. The hills are challenging. If I can keep up the twice per day running, I should be able to get some good milage and build a base even if I can't run much more than 4 miles at a time for awhile. Although, I'm seriously considering taking several consecutive days off from running this week to see if that corrects the problem.
Weekly running miles: 36.6
YTD: 803.5
Weight-lifting, 30 min
Stretches
PT Exercises, 18 min
Tues- Tripp 10K, 6.2 mi, 45:55, 7:24/mi
PT Exercises, 18 min
Wed-PT Exercises and met with my physical therapist. I’m continuing to have upper tibia pain at times and mostly when running. I asked if I could run twice per day. He approved me to run 4 miles twice per day as fast as I want. Appointment in one week.
Thurs-Rock Quarry, 6 mi, 45:55, 7:39/mi
Boatman Hill Rd, 4 mi, 32:17, 8:04/mi
PT exercises, 18 min
Fri-Boatman Hill Rd, 4 mi, 35:57, 8:59/mi; legs feeling sore and tired
Boatman Hill Rd, 4 mi, 38:15, 9:34/mi
PT exercises, 18 min
Saturday-MKT, 4.4 mi, 37:05, 8:26/mi
Boatman Hill Rd, 4 mi, 43:15, 10:49/mi (feeling really stuffed from dinner at Lone Star and sore legs)
PT Exercises, 18 min
Sun-Cycling, 15 mi, 1:08:18, 4:30/mi; no pain at all in tibia when cycling
The tibia is still giving me problems. At least 2 nights this week (including Sat. night), the pain has awoken me. I mowed yard today and it didn’t even bother me at all. I’ve barely noticed it at all today other than this morning when I woke up.
When running sometimes it hurts the entire run and sometimes only the last 2 miles. The pain isn’t so great that I can’t run, but it is there. Once I start walking, it is usually gone. I’m not planning ahead at the moment for races and training and just taking one day at a time. I was happy with my milage this week and much better than last week. The hills are challenging. If I can keep up the twice per day running, I should be able to get some good milage and build a base even if I can't run much more than 4 miles at a time for awhile. Although, I'm seriously considering taking several consecutive days off from running this week to see if that corrects the problem.
Weekly running miles: 36.6
YTD: 803.5
Monday, May 22, 2006
Training May 15 - 21/Paws in the Park
Mon-weights, 63 min, stretch
Tues- Jaira's Jaunt, 7.1 mi, 58:47, 8:17/mi; I wasn’t sure how far I was going to run, but decided to do the entire course after the first 2 miles since legs felt pretty good. The hills were tough for me though.
Wed-Met with my physical therapist for the first time to evaluate my ankles. My ankles are causing me to severely overpronate so that every time I step down a lot of the weight is distributed on my inner right ankle and outside left ankle. My arches are collapsing inward with the right one worse than the left. The right inside ankle has pain while running and the left hurts after running long. Every time I run long, I am basically spraining my left ankle which is causing stiffness, pain, and swelling. The PT says that my recent pain/discomfort in my right leg (top inside of tibia) is likely caused by my ankle problem. He had me complete some walking and standing tests and it was quite obvious to me that I have a problem. I can’t walk like a normal person.
The only treatment is orthotics (arch supports) and we are starting with over the counter. He told me to get the biggest arch supports that I can find and maybe new shoes. I purchased a pair of Mizuno, Wave Inspire which were recommended at the store. At first, the PowerStep arch support felt a bit severe, but by the end of the night they felt better. The ankles look a lot straighter. These should allow me to run more efficiently and with less effort. I’m also wearing the arch supports in my other shoes since it makes it much easier to walk as well. I am supposed to wear shoes as much as possible and it is difficult anyway for me to walk without shoes. He also gave me some exercises to do to help strengthen my feet and ankles.
Thurs-Rain Run, 7.1 mi, 51:15, 7:13/mi; I ran with the new shoes and inserts. Everything felt okay and a very decent run although I should probably have run only 2 – 3 miles in the new shoes to get used to them.
PT exercises, 10 min
Fri-I met with the PT again and today learned a few more exercises and a couple stretches. He wants me to soak my feet in cold water every night for 10 min plus ice the tibia area. I’m also supposed to limit my runs to about 4 miles for now, but can run as fast as I want to run. I also have to do the new exercises twice per day. Exercises/stretches take about 18 min to complete.
Saturday-Paws in the Park 5K (actually about 3.4 miles)
The dogs didn’t seem to suspect anything unusual on Saturday as we dressed for our run. I took them both out for a walk before we left. Then we loaded them into the car and they were overly excited in anticipation of getting to run. We arrived about 30 minutes early so they had plenty of time to sniff and growl at other dogs. Rusty takes more offense to the sniffing and Bruno doesn’t seem to mind.
We were told to line up runners without dogs and then runners with dogs. This didn’t make any sense to me since the runners with dogs always start faster. There were no runners without dogs brave enough to get in front so several runners with dogs were in front at the start line. There was one tall runner with his dog and they both looked fast so I figured I wouldn’t have a chance to beat him unless he had a problem with his dog.
We were off to a fast start with Rusty pulling. For a brief moment I noticed Hugh and Bruno not far behind us. I was in second place and the fast guy was already pulling ahead. This run was on the MKT trail and an out and back. The first mile was 6:20 and Rusty had already started to slow down a bit. I held the leash loosely but was slightly pulling him from that point. The second mile was about 7:04. I was not getting closer to the guy in first place so I knew we weren’t going to win this year. The last leg of the race we ran in 8:30, and finished in 21:54. However, 2 people with GPS’s said they had 3.4 and 3.5 miles and I suspect that was correct since several people’s times were slower than they expected. I expected to finish in about 20 minutes with Rusty based on last year’s time.
Hugh finished 4th person/male with dog. Bruno kept going and didn’t stop once during the race and no potty incidents on the course. No runners without dogs finished ahead of the first 4 guys with dogs. Unfortunately, only 1st place in this race gets a prize so we went home without anything (other than a free frisbee and tennis ball from one of the vendors), but the dogs seemed to really enjoy the race and seeing the other dogs and people.
Sun-Boatman Hill Road, 4 miles, 38:53, 9:43/mi; I felt tired so took it very easy.
PT exercises twice, 36 min
The tibia is feeling better and ankles are fine. As soon as I go 2 days in a row without any tightness or pain, I will know for sure if it is cured. It seems to be a little less each day and at times, there is no problem at all. The ankles are fine, but the real test will happen whenever I start to run long again. Miles are really low, but I guess now is a good time to heal everything. I’m uncertain as to what I will do for training since 4 mile runs were not in the plan, but at least I can run shorter races and fast for now. I don’t really want to push it too much and run long until everything feels right.
Weekly running miles: 21.5
YTD: 766.9
Tues- Jaira's Jaunt, 7.1 mi, 58:47, 8:17/mi; I wasn’t sure how far I was going to run, but decided to do the entire course after the first 2 miles since legs felt pretty good. The hills were tough for me though.
Wed-Met with my physical therapist for the first time to evaluate my ankles. My ankles are causing me to severely overpronate so that every time I step down a lot of the weight is distributed on my inner right ankle and outside left ankle. My arches are collapsing inward with the right one worse than the left. The right inside ankle has pain while running and the left hurts after running long. Every time I run long, I am basically spraining my left ankle which is causing stiffness, pain, and swelling. The PT says that my recent pain/discomfort in my right leg (top inside of tibia) is likely caused by my ankle problem. He had me complete some walking and standing tests and it was quite obvious to me that I have a problem. I can’t walk like a normal person.
The only treatment is orthotics (arch supports) and we are starting with over the counter. He told me to get the biggest arch supports that I can find and maybe new shoes. I purchased a pair of Mizuno, Wave Inspire which were recommended at the store. At first, the PowerStep arch support felt a bit severe, but by the end of the night they felt better. The ankles look a lot straighter. These should allow me to run more efficiently and with less effort. I’m also wearing the arch supports in my other shoes since it makes it much easier to walk as well. I am supposed to wear shoes as much as possible and it is difficult anyway for me to walk without shoes. He also gave me some exercises to do to help strengthen my feet and ankles.
Thurs-Rain Run, 7.1 mi, 51:15, 7:13/mi; I ran with the new shoes and inserts. Everything felt okay and a very decent run although I should probably have run only 2 – 3 miles in the new shoes to get used to them.
PT exercises, 10 min
Fri-I met with the PT again and today learned a few more exercises and a couple stretches. He wants me to soak my feet in cold water every night for 10 min plus ice the tibia area. I’m also supposed to limit my runs to about 4 miles for now, but can run as fast as I want to run. I also have to do the new exercises twice per day. Exercises/stretches take about 18 min to complete.
Saturday-Paws in the Park 5K (actually about 3.4 miles)
The dogs didn’t seem to suspect anything unusual on Saturday as we dressed for our run. I took them both out for a walk before we left. Then we loaded them into the car and they were overly excited in anticipation of getting to run. We arrived about 30 minutes early so they had plenty of time to sniff and growl at other dogs. Rusty takes more offense to the sniffing and Bruno doesn’t seem to mind.
We were told to line up runners without dogs and then runners with dogs. This didn’t make any sense to me since the runners with dogs always start faster. There were no runners without dogs brave enough to get in front so several runners with dogs were in front at the start line. There was one tall runner with his dog and they both looked fast so I figured I wouldn’t have a chance to beat him unless he had a problem with his dog.
We were off to a fast start with Rusty pulling. For a brief moment I noticed Hugh and Bruno not far behind us. I was in second place and the fast guy was already pulling ahead. This run was on the MKT trail and an out and back. The first mile was 6:20 and Rusty had already started to slow down a bit. I held the leash loosely but was slightly pulling him from that point. The second mile was about 7:04. I was not getting closer to the guy in first place so I knew we weren’t going to win this year. The last leg of the race we ran in 8:30, and finished in 21:54. However, 2 people with GPS’s said they had 3.4 and 3.5 miles and I suspect that was correct since several people’s times were slower than they expected. I expected to finish in about 20 minutes with Rusty based on last year’s time.
Hugh finished 4th person/male with dog. Bruno kept going and didn’t stop once during the race and no potty incidents on the course. No runners without dogs finished ahead of the first 4 guys with dogs. Unfortunately, only 1st place in this race gets a prize so we went home without anything (other than a free frisbee and tennis ball from one of the vendors), but the dogs seemed to really enjoy the race and seeing the other dogs and people.
Sun-Boatman Hill Road, 4 miles, 38:53, 9:43/mi; I felt tired so took it very easy.
PT exercises twice, 36 min
The tibia is feeling better and ankles are fine. As soon as I go 2 days in a row without any tightness or pain, I will know for sure if it is cured. It seems to be a little less each day and at times, there is no problem at all. The ankles are fine, but the real test will happen whenever I start to run long again. Miles are really low, but I guess now is a good time to heal everything. I’m uncertain as to what I will do for training since 4 mile runs were not in the plan, but at least I can run shorter races and fast for now. I don’t really want to push it too much and run long until everything feels right.
Weekly running miles: 21.5
YTD: 766.9
Sunday, May 14, 2006
Training May 8 - 14
Mon-Rest
Tues- Dreier's Dirty Dozen (short course)-5.5 mi, 55:28, 10:05/mi; Quads pretty sore so took it very easy. Once I started, the ankle loosened up and felt fine. I probably should have made the run shorter since my quads were not recovered at all.
Wed-Rest
Thurs-MKT to bridge-8 mi, 1:07:50, 8:29/mi; Quads felt better, but 6 miles would have been more appropriate.
Fri-Rest
Saturday-MKT-10 miles, 1:26:35, 8:39/mi; Legs felt more recovered, but should have only run 8 miles. Inside side of .lower leg below the knee felt tight and hurt slightly the last couple miles.
Sun-Rest
Leg feels better today, but I've obviously done something to it. I think my running form is off for some reason and is likely the cause. The slightly painful area is below the knee, and to the inside of the leg. I think it is the inside top of the tibia bone. It hurts sometimes, but feels fine if I try to run. I mowed the yard this morning and felt fine. When walking, the leg is dragging just a little. I'm planning to take Monday off from running and will take it easy next week. I need to be ready for Paws in the Park 5K on Saturday.
Update: Someone on one of my running groups suggested Patellar Tenditis and the description seems to fit the symptoms that I am experiencing. I can continue to run if no severe pain but will need to stretch and also do leg strengthening exercises targeting the quads. It's supposed to clear up within 3 weeks.
Weekly running miles: 23.5
YTD: 745.3
Tues- Dreier's Dirty Dozen (short course)-5.5 mi, 55:28, 10:05/mi; Quads pretty sore so took it very easy. Once I started, the ankle loosened up and felt fine. I probably should have made the run shorter since my quads were not recovered at all.
Wed-Rest
Thurs-MKT to bridge-8 mi, 1:07:50, 8:29/mi; Quads felt better, but 6 miles would have been more appropriate.
Fri-Rest
Saturday-MKT-10 miles, 1:26:35, 8:39/mi; Legs felt more recovered, but should have only run 8 miles. Inside side of .lower leg below the knee felt tight and hurt slightly the last couple miles.
Sun-Rest
Leg feels better today, but I've obviously done something to it. I think my running form is off for some reason and is likely the cause. The slightly painful area is below the knee, and to the inside of the leg. I think it is the inside top of the tibia bone. It hurts sometimes, but feels fine if I try to run. I mowed the yard this morning and felt fine. When walking, the leg is dragging just a little. I'm planning to take Monday off from running and will take it easy next week. I need to be ready for Paws in the Park 5K on Saturday.
Update: Someone on one of my running groups suggested Patellar Tenditis and the description seems to fit the symptoms that I am experiencing. I can continue to run if no severe pain but will need to stretch and also do leg strengthening exercises targeting the quads. It's supposed to clear up within 3 weeks.
Weekly running miles: 23.5
YTD: 745.3
Monday, May 08, 2006
The Flying Pig Marathon Report
I wasn’t sure what to expect at this marathon. My goal after running Portland in 3:02:39 in October was to run sub-3 hours which I knew would not be easy. After running 2 PR marathons last year, I figured it was going to get harder to reduce the time. My last 2 long runs (March 9th and 16th) went very poorly and my legs were dead. However, by the end of the second bad week, things had improved a lot and I tapered a little more aggressively than usual (other than the races that I ran the 2 weeks before the marathon). I went out to run 3 miles they morning we left and didn’t feel fresh so decided to stop at 1 mile. I didn’t sleep well so that may have been part of the problem. Since I didn’t know what to expect with the hills on this course, I decided any time between sub 3– 3:10 would be acceptable. I didn’t run a lot of hills during training so probably wasn’t as prepared for the hills as I should have been. Almost all of my long runs were run on flat courses. I had a plan, but remained flexible. I averaged 40 miles per week during training and had hoped to do more speed work than I was able to complete. Since I race so often, I guess that counted as most of my speed work.
We arrived in Cincinnati on Friday afternoon and picked up our stuff at the expo. Saturday evening we had dinner with the LCAR group and went to bed about 8:30. After a pretty good night’s sleep, we were up at 4:30 am (3:30 am Missouri time). It was probably the best I’ve ever slept the night before a marathon. I had a protein shake, banana, yogurt, grape juice, and some water. I received a call from Letty which was nice. I took a short shower, packed the car to leave later, and we were off to the start line at 5:15. We jogged part of the way and then walked the rest arriving about 5:40.
Hugh lined with the 3:30 pacers and about 10 min before the race, I moved to the front near the 7 minute group about 15 ft in front the start line. I wasn’t sure how I felt (other than excited to be there), but I was ready to run. The first mile was not too fast and I held back the pace to keep it reasonable. I wore my Triax pacer and HR monitor to help with the pace. My Triax has not been very reliable recently, so the plan was to use the HR monitor if it failed. For the first 2 miles, it seemed to be accurate and then it was obviously reading a pace slower than I was running so I switched to the HR monitor screen. I also used people ahead that looked like they were running an even pace to pace myself.
I don’t remember a lot of details since I seemed to be more in the zone than I have been when running recently. There were people cheering along the course, but I don’t remember a lot of the scenery. The anticipated hills began at mile 5 and continued through mile 8. They were not that bad in my opinion, but they did slow my pace after the first mile. I let my heart rate increase to 162 on the hills. The total elevation climb was 300 feet. Mile 5 was 6:55, but I slowed to 7:15 for mile 6, and 7:18 for mile 7.
After the hills, at the beginning of mile 8 my pace picked up to 6:45 on the downhill. Several people were asking me if I was the 3:00 pace group since I was wearing 3:00 on my back with my name. One runner asked if I minded if he paced with me for awhile. At some point he went ahead and we would pass each other back and forth for quite awhile. He said his PR was 3:05. I took water at every station except for one where they had the Gatorade second and I missed the water. At the other stations, the Gatorade was first. Usually would just take about 1 – 3 swallows and discard the rest.
I didn’t feel like I was pushing the pace, but running a nice comfortable and reasonable race pace. I would try to pick up a little speed on the downhills, but mostly felt like I was playing it safe. At 13.1 miles, my split was 1:30:52. I assumed that I could not make up 53 seconds (although now that sounds reasonable) and break 3 hours, but thought I had a chance at a PR. At this point, the miles seemed to fly by and before I know it, I’m at 20 miles. I decide to hang on to the pace and there aren’t very many runners near me at this point. In awhile, I do pass a quite a few runners that are starting to slow down in the last segment of the race.
For a brief moment at 21 miles, my legs feel a little dead and I wonder if I’m in trouble. I take the last Honey Stinger and the feeling passes quickly. At 23 miles, I’m wishing I had someone to run with to the finish and I hear a runner behind me, and instead of passing me, he runs beside me and we say nothing. I hear people cheering for us which I appreciated, but I was in the zone I usually didn’t say much other than thanks to most people.
I continue to feel like I am keeping the same pace, but mile 25 my split was 7:35. I did not question at the time, but have since heard that mile was off. My last mile pace was 6:40 and I felt like I picked up speed, but not that much so the mile marker surely was off. I’m guessing mile 26 was about 7:05, which is the same as my 1st mile. I had read at some point during my training this time that one should run the 1st mile at the pace they expect to run the last mile. I guess it worked for me this time.
I felt like I finished stronger than ever before. I’ve never had a last mile split in a marathon this fast. Here are my splits and I’m estimating the last 2 miles:
M1-7:05
M2-6:55
M3-6:56
M4-6:48 (honey stinger)
M5-6:55 (hill)
M6-7:14 (hill)
M7-7:18 (hill)
M8-7:04 (honey stinger)
M9-6:45
M10-6:50,
M11-6:39
M12-6:48 (honey stinger)
M13-6:46,
Half Marathon Time-1:30:52
M14-6:48
M15-6:58
M16-6:45 (honey stinger)
M17-7:00 (hill)
M18-6:54
M19-6:50
M20-6:53
M21-6:48 (honey stinger)
M22-7:07
M23-7:06
M24-7:01
M25-7:10 (estimate)
M26-7:05 (estimate)
M26.1-1:25:01
2nd Half Split: 1:30:56
Time: 3:01:58; 6:56/mi pace
Placed 65th of 4172; Sex rank: 62; 15th of 365 in 35 – 39 age group.
Heart rate average: 156
After having my chip removed, eating a banana and having some water and Gatorade, I waited in the finisher’s area for Hugh to finish. I waited until 4:05 and assumed that I had missed him since he was running with the 3:30 pace group. I checked the reunion area, walked around and went back to the car and left a message. He called about 1 hr later. He finished in 4:22 after having heel pain at mile 8 and his pace steadily got worse. He ran/limped to the end. It is most likely plantar fascitis since he was experiencing the same pain intermittently for the past several weeks and even the day before the marathon. The good news is that I don’t think it is too bad (other than trying to run a marathon with this condition) and he can probably fix the problem with some ice, rest, and stretches.
Today, the day after the marathon, Hugh is walking just fine and I am the one that is shuffling. My left ankle which seems to flare up after longer runs began to hurt yesterday. I guess I am lucky it doesn’t bother me at all during the run. We stopped a few more times than the trip to Cincinnati to get out of the car and walk around. This morning, I could barely walk but by the end of the day, it is immensely better and hurts very little. My quads are a bit sore but other than that everything feels pretty good. I think I will try to find out if my running form is causing the ankle problem. I would really like to avoid the pain if I can. I’m sure I could run slowly today if the ankle wasn’t aggravated.
I’m happy with the result taking 41 seconds off my PR on a more difficult course. I’m getting closer to that sub-3, but still have some work to do.
Purple People Bridge
Flying Pigs
Hugh and Cheetah Pig
LCAR Group, dinner at Dewey's Pizza
LCAR Group, Kelsey shirts and pig noses
LCAR Group
We arrived in Cincinnati on Friday afternoon and picked up our stuff at the expo. Saturday evening we had dinner with the LCAR group and went to bed about 8:30. After a pretty good night’s sleep, we were up at 4:30 am (3:30 am Missouri time). It was probably the best I’ve ever slept the night before a marathon. I had a protein shake, banana, yogurt, grape juice, and some water. I received a call from Letty which was nice. I took a short shower, packed the car to leave later, and we were off to the start line at 5:15. We jogged part of the way and then walked the rest arriving about 5:40.
Hugh lined with the 3:30 pacers and about 10 min before the race, I moved to the front near the 7 minute group about 15 ft in front the start line. I wasn’t sure how I felt (other than excited to be there), but I was ready to run. The first mile was not too fast and I held back the pace to keep it reasonable. I wore my Triax pacer and HR monitor to help with the pace. My Triax has not been very reliable recently, so the plan was to use the HR monitor if it failed. For the first 2 miles, it seemed to be accurate and then it was obviously reading a pace slower than I was running so I switched to the HR monitor screen. I also used people ahead that looked like they were running an even pace to pace myself.
I don’t remember a lot of details since I seemed to be more in the zone than I have been when running recently. There were people cheering along the course, but I don’t remember a lot of the scenery. The anticipated hills began at mile 5 and continued through mile 8. They were not that bad in my opinion, but they did slow my pace after the first mile. I let my heart rate increase to 162 on the hills. The total elevation climb was 300 feet. Mile 5 was 6:55, but I slowed to 7:15 for mile 6, and 7:18 for mile 7.
After the hills, at the beginning of mile 8 my pace picked up to 6:45 on the downhill. Several people were asking me if I was the 3:00 pace group since I was wearing 3:00 on my back with my name. One runner asked if I minded if he paced with me for awhile. At some point he went ahead and we would pass each other back and forth for quite awhile. He said his PR was 3:05. I took water at every station except for one where they had the Gatorade second and I missed the water. At the other stations, the Gatorade was first. Usually would just take about 1 – 3 swallows and discard the rest.
I didn’t feel like I was pushing the pace, but running a nice comfortable and reasonable race pace. I would try to pick up a little speed on the downhills, but mostly felt like I was playing it safe. At 13.1 miles, my split was 1:30:52. I assumed that I could not make up 53 seconds (although now that sounds reasonable) and break 3 hours, but thought I had a chance at a PR. At this point, the miles seemed to fly by and before I know it, I’m at 20 miles. I decide to hang on to the pace and there aren’t very many runners near me at this point. In awhile, I do pass a quite a few runners that are starting to slow down in the last segment of the race.
For a brief moment at 21 miles, my legs feel a little dead and I wonder if I’m in trouble. I take the last Honey Stinger and the feeling passes quickly. At 23 miles, I’m wishing I had someone to run with to the finish and I hear a runner behind me, and instead of passing me, he runs beside me and we say nothing. I hear people cheering for us which I appreciated, but I was in the zone I usually didn’t say much other than thanks to most people.
I continue to feel like I am keeping the same pace, but mile 25 my split was 7:35. I did not question at the time, but have since heard that mile was off. My last mile pace was 6:40 and I felt like I picked up speed, but not that much so the mile marker surely was off. I’m guessing mile 26 was about 7:05, which is the same as my 1st mile. I had read at some point during my training this time that one should run the 1st mile at the pace they expect to run the last mile. I guess it worked for me this time.
I felt like I finished stronger than ever before. I’ve never had a last mile split in a marathon this fast. Here are my splits and I’m estimating the last 2 miles:
M1-7:05
M2-6:55
M3-6:56
M4-6:48 (honey stinger)
M5-6:55 (hill)
M6-7:14 (hill)
M7-7:18 (hill)
M8-7:04 (honey stinger)
M9-6:45
M10-6:50,
M11-6:39
M12-6:48 (honey stinger)
M13-6:46,
Half Marathon Time-1:30:52
M14-6:48
M15-6:58
M16-6:45 (honey stinger)
M17-7:00 (hill)
M18-6:54
M19-6:50
M20-6:53
M21-6:48 (honey stinger)
M22-7:07
M23-7:06
M24-7:01
M25-7:10 (estimate)
M26-7:05 (estimate)
M26.1-1:25:01
2nd Half Split: 1:30:56
Time: 3:01:58; 6:56/mi pace
Placed 65th of 4172; Sex rank: 62; 15th of 365 in 35 – 39 age group.
Heart rate average: 156
After having my chip removed, eating a banana and having some water and Gatorade, I waited in the finisher’s area for Hugh to finish. I waited until 4:05 and assumed that I had missed him since he was running with the 3:30 pace group. I checked the reunion area, walked around and went back to the car and left a message. He called about 1 hr later. He finished in 4:22 after having heel pain at mile 8 and his pace steadily got worse. He ran/limped to the end. It is most likely plantar fascitis since he was experiencing the same pain intermittently for the past several weeks and even the day before the marathon. The good news is that I don’t think it is too bad (other than trying to run a marathon with this condition) and he can probably fix the problem with some ice, rest, and stretches.
Today, the day after the marathon, Hugh is walking just fine and I am the one that is shuffling. My left ankle which seems to flare up after longer runs began to hurt yesterday. I guess I am lucky it doesn’t bother me at all during the run. We stopped a few more times than the trip to Cincinnati to get out of the car and walk around. This morning, I could barely walk but by the end of the day, it is immensely better and hurts very little. My quads are a bit sore but other than that everything feels pretty good. I think I will try to find out if my running form is causing the ankle problem. I would really like to avoid the pain if I can. I’m sure I could run slowly today if the ankle wasn’t aggravated.
I’m happy with the result taking 41 seconds off my PR on a more difficult course. I’m getting closer to that sub-3, but still have some work to do.
Purple People Bridge
Flying Pigs
Hugh and Cheetah Pig
LCAR Group, dinner at Dewey's Pizza
LCAR Group, Kelsey shirts and pig noses
LCAR Group
Tuesday, May 02, 2006
Training May 1 - May 7th - Final Taper Week
Mon-Rest
Tue-Tripp 10K, 6.2 mi, 48:00, 7:45/mi; Today was going to be a run where we earned a bead if there were 60 starters. I think we were 2 short so no bead other than 1 for perfect attendence. Hugh ran to help our numbers and beat me. I thought he took a short cut since I didn't see him. I was trying to keep my HR to 140 and averaged 139. I was surprised by my pace. I was thinking I was running around 8 - 8:30 since it felt easy. Planning only 4 miles on Thursday. I'm feeling ready to race today. I hope the feeling holds on a few more days.
Wed-Rest
Thur-MKT, 4.5 mi, 37:50, 8:24/mi; Easy with sprints.
Fri-1 mi, 9:25; I planned to run 3, but felt tired.
Sat-Rest
Sun-26.2 mi, Flying Pig Marathon
Weekly Miles: 37.9
YTD Miles: 721.8
Tue-Tripp 10K, 6.2 mi, 48:00, 7:45/mi; Today was going to be a run where we earned a bead if there were 60 starters. I think we were 2 short so no bead other than 1 for perfect attendence. Hugh ran to help our numbers and beat me. I thought he took a short cut since I didn't see him. I was trying to keep my HR to 140 and averaged 139. I was surprised by my pace. I was thinking I was running around 8 - 8:30 since it felt easy. Planning only 4 miles on Thursday. I'm feeling ready to race today. I hope the feeling holds on a few more days.
Wed-Rest
Thur-MKT, 4.5 mi, 37:50, 8:24/mi; Easy with sprints.
Fri-1 mi, 9:25; I planned to run 3, but felt tired.
Sat-Rest
Sun-26.2 mi, Flying Pig Marathon
Weekly Miles: 37.9
YTD Miles: 721.8
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