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
Monday, August 28, 2006
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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