Tues- Jaira’s Jaunt, 7.2 mi, 54:43, 7:36/mi
Took it just a little easier than usual to recover from last week.
Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 58 min
Wed- Track workout, 1.1 mi warmup, 4-100s, 2- 800s, 2:51, 2:55; 4 400s, 1:19, 1:20, 1:19, 1:19; 1x100, 20, 800 m cool down
Overall: 4.2 mi, 27:11, 6:28/mi
The 800s were supposed to be run at 5K pace. The 400s were supposed to be run at mile pace. I think I was close on the 5K pace and a little slow for the mile pace. The last part of the workout we attempted a 4 min mile. My 100 m was slow after all those repeats.
Thurs- MKT Bridge - increasing tempo, 7.8 mi, 57:07, 7:19/mi
I started pretty slow and caught up to one faster group and then decided to catch another faster group ahead of them. We were supposed to keep increasing the pace until the end of the run. I felt like I really got sucked into the pace and was able to hang with them at an incredible pace, low 6’s.
Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT & Wobble, 60 min
Fri- Doe Brook with Dogs, 4 mi, 33:26, 8:21/mi
Legs felt really good for this recovery run. My recovery pace was about where it needs to be. Dogs jumped into the pond twice.
Sat- Long Run Lunatics, 15 mi, 1:58:22, 7:53/mi
M1-3- 27:36
M4-6:40
M5-6:20
M6-6:22
M7-9-26:30
M10- 6:33
M11-6:31
M12-6:21,
M13-15-25:26
Second 3 miles were to be run at tempo pace which I estimated to be about 6:35. I felt really strong on these and seemed difficult to keep the pace from getting away from me. The next 3 were recovery miles and miles 10 – 12 were tempo and definitely had to push on these and kept up with Tom and Darrin.
Sun- Bear Creek Trail, 12 mi, 1:51:48, 9:19/mi
The plan was to run 10 miles, but had enough time so did 12 miles. I ran to the hilly part starting at about 2 miles and repeatedly ran the hilly part until I had run 10 miles and then back to the car. I ran the first 4 hills attempting to get a maximum heart rate, but could only get up to 160 and I’m pretty sure it is higher. I did get a resting heart rate of 37 before getting out of bed. However, I had to throw the dog out of the bed at first which got my heart rate up. Eventually it went down to as low as 30, but seemed to stabilize at 37. I’m going to take a couple more readings for both min and max and see how high it gets at the track workout on Wed. I think I need a less steep and slightly longer hill. I pushed as hard as I could up the first 4 hills but I don’t think my legs were rested enough to get a max reading.
Legs felt good this week with all of the speed work. Also, lots of humid workouts too.
Running: 50.2
Weight-lifting: 118 min
YTD Running: 1310.7
July 4th-Parley P. Pratt Memorial 4mile Freedom Run
July 21st-Smokin’ Chicks BBQ 5K
July 29th-Show-Me State Games 5K
August 4th-Great Sandbagger 10K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
Sunday, June 24, 2007
Sunday, June 17, 2007
Training 6/11 - 6/17
Mon- Doe Brook with Dogs, 4 mi, 36:00, 9:00/mi
Tues- Dave's Devil Run, 6.6 mi, 44:51, 6:48/mi
This was our record attendance day with 169 runners. The warm-up was shorter than usual and everyone seemed to be pushing the pace.
Evening: Weights, upper lean #2 (back, biceps, abs), PT, & Wobble, 58 min
Wed- Track workout, 1.1 mi warmup, 4-100s, 4- 600s, 2:04, 2:06, 2:04, 2:02; 2-300s, 1:15, 1:05; 1x200, 800 m cool down;
Overall: 4 mi, 24:54, 6:15/mi
Hugh joined me for our first track workout. The 600s were supposed to be run at 5K pace, but I ran them a little fast at 5:25 pace. The 300s were supposed to be run at mile pace. I’m not sure my mile pace, but ran about the same as the 600s. The last part of the workout we divided into 2 teams of 10 and attempted a 4 min mile. I ran 200 m. Both teams were approximately 4:15. I think we would have done it but our baton handoffs weren’t great.
Thurs- MKT, spur to mulch pile, 7.8 mi, 1:08:03, 7:42/mi
Hamstrings were sore from track workout so planned to take it easy. Ran with 3 other guys, but still a pretty good pace on the all flat course.
Evening: Weights, upper lean #1 (chest, shoulders, triceps), 40 min
Completed stretches but skipped the PT exercises and wobble board.
Fri- Off
Abductors and hammies were sore. Upper body, mostly chest and triceps, really sore from new weight routine this week.
Sat- Long Run Lunatics, 20 mi, 2:51:36, 8:35/mi
We started about 5:30 am to attempt to beat the heat. My legs felt pretty good, but my hamstrings were a little sore. We started off pretty slow to warm-up. The first 10 miles seemed to go quickly and completed in 1:30. Hugh stayed behind on the second loop and did an extra 3 mile walk plus 3 mile run on his own. One other runner also left us since she only wanted to run 10 miles and we picked up 3 other runners for our second 10 miles. Each loop was different and had some hills. The second 10 miles went faster and the eight of us split into groups of 3 and 5 near the end, with the 3 of us picking up the pace. We completed the second 10 miles in about 1:22. It really warmed up quite a bit before we were done. I felt pretty good though and hadn’t lost too much weight when I weighed myself at home.
Sun- Rock Bridge State Park, 16 mi, 2:56:02, 11:00/mi
I arrived at Rock Bridge State Park at about 6:15 am. I had planned to run 16 miles. Deanna was there and we ran together. We did a short loop first and came back to the parking lot to see if anyone else showed up. Then we took off again across the road in the Gans Creek area. The trail over there was grown over quite a bit so we headed back after about 1.5 mi and ran on the Devil’s ice box side. My legs were pretty sore, but the soft trail was just what I needed to get the 16 done. Deanna ran with me for the first 11.5 miles and then I ran another loop to get the 16 miles. A very enjoyable run that seemed to go quickly. The temps heated up and I was glad to be done.
I think I’m going to take it a little easier for the next 2 days. Legs have not been this sore in a long time, but it’s a good soreness.
Running: 58.8
Weight-lifting: 98 min
YTD Running: 1260.5
July 4th-Parley P. Pratt Memorial 4mile Freedom Run
July 21st-Smokin’ Chicks BBQ 5K
July 29th-Show-Me State Games 5K
August 4th-Great Sandbagger 10K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
Tues- Dave's Devil Run, 6.6 mi, 44:51, 6:48/mi
This was our record attendance day with 169 runners. The warm-up was shorter than usual and everyone seemed to be pushing the pace.
Evening: Weights, upper lean #2 (back, biceps, abs), PT, & Wobble, 58 min
Wed- Track workout, 1.1 mi warmup, 4-100s, 4- 600s, 2:04, 2:06, 2:04, 2:02; 2-300s, 1:15, 1:05; 1x200, 800 m cool down;
Overall: 4 mi, 24:54, 6:15/mi
Hugh joined me for our first track workout. The 600s were supposed to be run at 5K pace, but I ran them a little fast at 5:25 pace. The 300s were supposed to be run at mile pace. I’m not sure my mile pace, but ran about the same as the 600s. The last part of the workout we divided into 2 teams of 10 and attempted a 4 min mile. I ran 200 m. Both teams were approximately 4:15. I think we would have done it but our baton handoffs weren’t great.
Thurs- MKT, spur to mulch pile, 7.8 mi, 1:08:03, 7:42/mi
Hamstrings were sore from track workout so planned to take it easy. Ran with 3 other guys, but still a pretty good pace on the all flat course.
Evening: Weights, upper lean #1 (chest, shoulders, triceps), 40 min
Completed stretches but skipped the PT exercises and wobble board.
Fri- Off
Abductors and hammies were sore. Upper body, mostly chest and triceps, really sore from new weight routine this week.
Sat- Long Run Lunatics, 20 mi, 2:51:36, 8:35/mi
We started about 5:30 am to attempt to beat the heat. My legs felt pretty good, but my hamstrings were a little sore. We started off pretty slow to warm-up. The first 10 miles seemed to go quickly and completed in 1:30. Hugh stayed behind on the second loop and did an extra 3 mile walk plus 3 mile run on his own. One other runner also left us since she only wanted to run 10 miles and we picked up 3 other runners for our second 10 miles. Each loop was different and had some hills. The second 10 miles went faster and the eight of us split into groups of 3 and 5 near the end, with the 3 of us picking up the pace. We completed the second 10 miles in about 1:22. It really warmed up quite a bit before we were done. I felt pretty good though and hadn’t lost too much weight when I weighed myself at home.
Sun- Rock Bridge State Park, 16 mi, 2:56:02, 11:00/mi
I arrived at Rock Bridge State Park at about 6:15 am. I had planned to run 16 miles. Deanna was there and we ran together. We did a short loop first and came back to the parking lot to see if anyone else showed up. Then we took off again across the road in the Gans Creek area. The trail over there was grown over quite a bit so we headed back after about 1.5 mi and ran on the Devil’s ice box side. My legs were pretty sore, but the soft trail was just what I needed to get the 16 done. Deanna ran with me for the first 11.5 miles and then I ran another loop to get the 16 miles. A very enjoyable run that seemed to go quickly. The temps heated up and I was glad to be done.
I think I’m going to take it a little easier for the next 2 days. Legs have not been this sore in a long time, but it’s a good soreness.
Running: 58.8
Weight-lifting: 98 min
YTD Running: 1260.5
July 4th-Parley P. Pratt Memorial 4mile Freedom Run
July 21st-Smokin’ Chicks BBQ 5K
July 29th-Show-Me State Games 5K
August 4th-Great Sandbagger 10K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
Tuesday, June 12, 2007
Columbia sets record at Tu/Th morning run
The Tu/Th morning run group set a new attendance record today with 169 participants. This breaks the previous record of 137 set on July 18, 2006.
Local media that included at least one TV station and one newspaper. There was a door prize for $100 towards a pair of shoes. Many of us parked across the road from where we meet since there isn't enough parking for this many people.
We always take attendance and today was extra organized. They had signs. If you had run with the group since Jan 1, 2007, one line, and then if you hadn't run, it was based on your last name for the line to check in.
They took a group picture and then we were off running by 5:38.
Local media that included at least one TV station and one newspaper. There was a door prize for $100 towards a pair of shoes. Many of us parked across the road from where we meet since there isn't enough parking for this many people.
We always take attendance and today was extra organized. They had signs. If you had run with the group since Jan 1, 2007, one line, and then if you hadn't run, it was based on your last name for the line to check in.
They took a group picture and then we were off running by 5:38.
Sunday, June 10, 2007
Training 6/4 - 6/10
Mon- Doe Brook with Dogs, 4 mi, 38:55, 9:44/mi
Tues- Dreier (hilly), 9.2 mi, 1:06:06, 7:12/mi
Good pace considering the hills and the course didn’t feel as difficult as I remember from the last time.
Evening: Weights, upper, PT, & wobble, 54 min
Wed- Rest
Thurs- MKT - Bridge, 5 half mile intervals, 7.8 mi, 59:54, 7:41/mi
After warm-up we did 5 half mile intervals with half mile recoveries. I didn’t time them, but was leading my group for the first 2 and the last 3 right behind Munashe.
Evening: Weights, upper, PT, & wobble, 51 min
Fri- Doe Brook with Dogs, 4 mi, 40:31, 10:08/mi
Hamstrings were sore.
Sat- Long Run Lunatics, Half Marathon Challenge course, 13 mi, 1:52:44, 8:40/mi
We started our run with another group and had 15 runners. Some ended up running a faster pace. This was a good pace for sore hammies and I needed to save something for Sunday.
Sun- Rock Bridge State Park, 5.2 mi, 1:07:11, 12:41/mi
The sky was glowing when I started the run and it was dark in the woods. I ran on the Gans Creek side and noticed a lot of horse poop. Thunder and lightening increasing so I decided to head back to the parking lot and decide if I would finish the planned 16 miles. I ran about half mile out and decided to turn back since I wasn’t enjoying this run. It was difficult to run fast since it was getting so dark and I didn’t want to get stuck in a thunderstorm in the woods.
Prathersville, 10.5 mi, 1:36:06, 9:09/mi
When I got home, it was raining. Hugh was out running so I decided to head out and run at least 10 more miles, 40 minutes after I stopped running at Rock Bridge. It rained hard off and on during the run with lightening and thunder, but still was a pretty enjoyable run.
Running: 53.8
Weight-lifting: 105 min
YTD Running: 1202.1
July 4th-Parley P. Pratt Memorial 4mile Freedom Run
July 21st-Smokin’ Chicks BBQ 5K
July 29th-Show-Me State Games 5K
August 4th-Great Sandbagger 10K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
Tues- Dreier (hilly), 9.2 mi, 1:06:06, 7:12/mi
Good pace considering the hills and the course didn’t feel as difficult as I remember from the last time.
Evening: Weights, upper, PT, & wobble, 54 min
Wed- Rest
Thurs- MKT - Bridge, 5 half mile intervals, 7.8 mi, 59:54, 7:41/mi
After warm-up we did 5 half mile intervals with half mile recoveries. I didn’t time them, but was leading my group for the first 2 and the last 3 right behind Munashe.
Evening: Weights, upper, PT, & wobble, 51 min
Fri- Doe Brook with Dogs, 4 mi, 40:31, 10:08/mi
Hamstrings were sore.
Sat- Long Run Lunatics, Half Marathon Challenge course, 13 mi, 1:52:44, 8:40/mi
We started our run with another group and had 15 runners. Some ended up running a faster pace. This was a good pace for sore hammies and I needed to save something for Sunday.
Sun- Rock Bridge State Park, 5.2 mi, 1:07:11, 12:41/mi
The sky was glowing when I started the run and it was dark in the woods. I ran on the Gans Creek side and noticed a lot of horse poop. Thunder and lightening increasing so I decided to head back to the parking lot and decide if I would finish the planned 16 miles. I ran about half mile out and decided to turn back since I wasn’t enjoying this run. It was difficult to run fast since it was getting so dark and I didn’t want to get stuck in a thunderstorm in the woods.
Prathersville, 10.5 mi, 1:36:06, 9:09/mi
When I got home, it was raining. Hugh was out running so I decided to head out and run at least 10 more miles, 40 minutes after I stopped running at Rock Bridge. It rained hard off and on during the run with lightening and thunder, but still was a pretty enjoyable run.
Running: 53.8
Weight-lifting: 105 min
YTD Running: 1202.1
July 4th-Parley P. Pratt Memorial 4mile Freedom Run
July 21st-Smokin’ Chicks BBQ 5K
July 29th-Show-Me State Games 5K
August 4th-Great Sandbagger 10K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
Sunday, June 03, 2007
Training 5/28 - 6/3 and Jeff Shikles 8K
Mon- Lee Pfefer Memorial 5K , 3.1 mi, 19:04, 6:09/mi + 1.5 miles warmup
Tues- Tripp 10K, 6.2 mi, 42:32, 6:52/mi
Pushed the pace pretty hard.
Evening: Weights, upper, PT, & wobble, 48 min
Wed- Rest
Thurs- 3 Diner Run, 7.9 mi, 1:02:35, 7:55/mi
Ran with Lisa for the 1st half and then picked up the pace since she took a shorter route.
Evening: Weights, upper, PT, & wobble, 52 min
Fri- Rest
Sat-Long Run Lunatics, Sweet 16, 16 mi, 2:21:46, 8:52/mi
Hugh and I ran for the first time with the Long Run Lunatics group. I didn’t stop the clock for the 2 water breaks. Hugh and part of the group took a shorter route to run 10.5 miles and then Hugh walked and ran another 2 miles on the trail. I think we’ll be running with this group again. It was a lot of fun.
When we arrived back at the trail, Parks and Recreation was getting ready for the National Trails Day Free 5K. This is a non-competitive run or walk on the MKT trail. We weren’t planning to run it, but another runner, Munashe from my Tu/Th group showed up and there weren’t many people so we decided to do it. What’s another 3 miles when I’ve already run 16, plus they were giving away free wicking shirts. Munashe had already run 12 and Hugh had run 15.5. We all ran together and just took it really easy. Finishing time was 31:14, 10:05/mi pace. When we finished we were able to pick from an assortment of free stuff like bug spray, first aid kits, etc. All 3 of us must have been nuts for running these extra miles since we planned to do the Jeff Shikles 8K on Sunday. A couple of the Long Run Lunatics were planning to run on Sunday as well. We made sure we had a really good lunch at KFC buffet.
Sun- Jeff Shikles 8K
I slept pretty good and woke up feeling not too bad considering I had run 19 miles on Saturday. My legs were just a little sore. We had our pre-race shake and headed off to the race. We arrived about 20 minutes early so I decided to warm up for 12 minutes and have a little time to rest before the start. The temps were in the low 60s, but felt pretty warm to me so I ditched my shirt. I really didn’t expect any spectacular performance considering my legs were not well-rested.
Everyone was already lining up for the start 5 minutes early and we started on time. I took off and just put out of my mind that I had run 19 miles on Saturday. It didn’t take long to get into racing mode but was glad I had warmed up a little. I took off and first decided I would try to stay with Munashe for awhile since he runs just a little faster than me. I decided he was going too fast for me so let him go and stayed behind a couple other guys that are just a little faster than me. My first mile split was 6:10.
I kept the pace steady and didn’t really push it too much since I figured I was going to have to slow the pace at some point. There were some hills and just tried to keep the effort the same. Mile 2 split was 6:22 which I thought, not too bad. Someone was calling out times awhile after mile 2 at the first water stop. Since it wasn’t a mile marker I’m not sure the purpose of calling out our times. I went by my GPS for all of my splits since I didn’t see any mile markers.
Somewhere between mile 2 and 3 Tom passes and he always runs faster than me. I wondered how he would run today since he ran a 1:24 half marathon yesterday. I thought maybe it would slow him down, but he was doing just as well as me. Mile 3 split was 6:34.
At this point, I could see Tom and another guy ahead of me not too far. Tom eventually passes the other guy. This mile has the worst hill and my split is 6:54 for mile 4. I’m thinking at this point if I can just run the last mile in 7 minutes, I’ll be doing great.
The end of mile 4 was up a hill, but then we go down hill and I was feeling pretty good so picked up the pace. I was gaining a little on the guy in front of me, but never caught him. I’m seeing the clock is less than 31:30 so pick up the pace and for the last few yards. The last mile split was 5:33. I’m guessing my GPS was off on some of the other miles, but I think it was pretty close. Overall my time was 31:34 which is a 14 second PR for me on this course and a PR for an 8K.
Hugh comes through at 37:41, which is a 21 second PR for him on this course. He placed 1st in 45-49 age group. I placed 3rd in 35-39 and 8th overall. I’m not sure how many runners yet since results have not been posted.
Running: 44.2
Weight-lifting: 100 min
YTD Running: 1148.3
July 4th-Parley P. Pratt Memorial 4mile Freedom Run
July 21st-Smokin’ Chicks BBQ 5K
July 29th-Smokin’ Show-Me State Games 5K
August 4th-Great Sandbagger 10K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
Tues- Tripp 10K, 6.2 mi, 42:32, 6:52/mi
Pushed the pace pretty hard.
Evening: Weights, upper, PT, & wobble, 48 min
Wed- Rest
Thurs- 3 Diner Run, 7.9 mi, 1:02:35, 7:55/mi
Ran with Lisa for the 1st half and then picked up the pace since she took a shorter route.
Evening: Weights, upper, PT, & wobble, 52 min
Fri- Rest
Sat-Long Run Lunatics, Sweet 16, 16 mi, 2:21:46, 8:52/mi
Hugh and I ran for the first time with the Long Run Lunatics group. I didn’t stop the clock for the 2 water breaks. Hugh and part of the group took a shorter route to run 10.5 miles and then Hugh walked and ran another 2 miles on the trail. I think we’ll be running with this group again. It was a lot of fun.
When we arrived back at the trail, Parks and Recreation was getting ready for the National Trails Day Free 5K. This is a non-competitive run or walk on the MKT trail. We weren’t planning to run it, but another runner, Munashe from my Tu/Th group showed up and there weren’t many people so we decided to do it. What’s another 3 miles when I’ve already run 16, plus they were giving away free wicking shirts. Munashe had already run 12 and Hugh had run 15.5. We all ran together and just took it really easy. Finishing time was 31:14, 10:05/mi pace. When we finished we were able to pick from an assortment of free stuff like bug spray, first aid kits, etc. All 3 of us must have been nuts for running these extra miles since we planned to do the Jeff Shikles 8K on Sunday. A couple of the Long Run Lunatics were planning to run on Sunday as well. We made sure we had a really good lunch at KFC buffet.
Sun- Jeff Shikles 8K
I slept pretty good and woke up feeling not too bad considering I had run 19 miles on Saturday. My legs were just a little sore. We had our pre-race shake and headed off to the race. We arrived about 20 minutes early so I decided to warm up for 12 minutes and have a little time to rest before the start. The temps were in the low 60s, but felt pretty warm to me so I ditched my shirt. I really didn’t expect any spectacular performance considering my legs were not well-rested.
Everyone was already lining up for the start 5 minutes early and we started on time. I took off and just put out of my mind that I had run 19 miles on Saturday. It didn’t take long to get into racing mode but was glad I had warmed up a little. I took off and first decided I would try to stay with Munashe for awhile since he runs just a little faster than me. I decided he was going too fast for me so let him go and stayed behind a couple other guys that are just a little faster than me. My first mile split was 6:10.
I kept the pace steady and didn’t really push it too much since I figured I was going to have to slow the pace at some point. There were some hills and just tried to keep the effort the same. Mile 2 split was 6:22 which I thought, not too bad. Someone was calling out times awhile after mile 2 at the first water stop. Since it wasn’t a mile marker I’m not sure the purpose of calling out our times. I went by my GPS for all of my splits since I didn’t see any mile markers.
Somewhere between mile 2 and 3 Tom passes and he always runs faster than me. I wondered how he would run today since he ran a 1:24 half marathon yesterday. I thought maybe it would slow him down, but he was doing just as well as me. Mile 3 split was 6:34.
At this point, I could see Tom and another guy ahead of me not too far. Tom eventually passes the other guy. This mile has the worst hill and my split is 6:54 for mile 4. I’m thinking at this point if I can just run the last mile in 7 minutes, I’ll be doing great.
The end of mile 4 was up a hill, but then we go down hill and I was feeling pretty good so picked up the pace. I was gaining a little on the guy in front of me, but never caught him. I’m seeing the clock is less than 31:30 so pick up the pace and for the last few yards. The last mile split was 5:33. I’m guessing my GPS was off on some of the other miles, but I think it was pretty close. Overall my time was 31:34 which is a 14 second PR for me on this course and a PR for an 8K.
Hugh comes through at 37:41, which is a 21 second PR for him on this course. He placed 1st in 45-49 age group. I placed 3rd in 35-39 and 8th overall. I’m not sure how many runners yet since results have not been posted.
Running: 44.2
Weight-lifting: 100 min
YTD Running: 1148.3
July 4th-Parley P. Pratt Memorial 4mile Freedom Run
July 21st-Smokin’ Chicks BBQ 5K
July 29th-Smokin’ Show-Me State Games 5K
August 4th-Great Sandbagger 10K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
Monday, May 28, 2007
Lee Pfefer Memorial 5K
This race took place at Stephen’s Lake Park on the paved walking trail. I ran a race at this park a couple months ago, but it was a slightly different course. Hugh and I warmed up for 1.5 miles which was enough to figure out the course. I wasn’t sure what to expect since I’ve had a cold since Wednesday and ran the Berryman Trail marathon last weekend, but was feeling better today but still not 100% due to the cold. The temps were in the 70s and quite humid. I was dripping in sweat after the warm-up, but had a few minutes to cool down.
The race started in the parking lot and I lined up near the front. A lot of fast runners in the area were there including a guy that had just run a 3:49, 1500 m this weekend. I predicted he would win. The race started on a downhill, but at the end of the race we had to run up the hill. I started off with a couple runners in my age group running with me. My first mile split was 5:45.
I continued to try to stay with these guys and managed to do so until the second mile. Second mile split was 6:15. At this point, they picked up the pace and I just tried to hang on hoping for a 3rd mile at least as fast as my second. I passed a 15 yr old guy in the 3rd mile and he passed me back. Then another runner that normally beats me passed me, but seemed like the closest I’ve been to him in a 5K.
The 3rd mile split was up the hill we came down at the start and my split was 6:20. I could hear someone coming up behind me and it was Phil. He hadn’t done this in awhile, but we do run nearly the same pace. He passed me and I let him go since I didn’t have much left up the hill. Last 0.1 mi was 44 seconds with a finish of 19:04, only 5 seconds behind Phil.
I walked to the car to get my camera and take a few pictures of some finishers. I placed 4th in my age group 35-39 which seemed to be a fast age group today and Hugh placed 2nd in his age group 45-49. Overall I placed 13th of 157 finishers. I was happy with my time considering the conditions. This was good speed work for the 8K I’ll be running on Saturday.
The race started in the parking lot and I lined up near the front. A lot of fast runners in the area were there including a guy that had just run a 3:49, 1500 m this weekend. I predicted he would win. The race started on a downhill, but at the end of the race we had to run up the hill. I started off with a couple runners in my age group running with me. My first mile split was 5:45.
I continued to try to stay with these guys and managed to do so until the second mile. Second mile split was 6:15. At this point, they picked up the pace and I just tried to hang on hoping for a 3rd mile at least as fast as my second. I passed a 15 yr old guy in the 3rd mile and he passed me back. Then another runner that normally beats me passed me, but seemed like the closest I’ve been to him in a 5K.
The 3rd mile split was up the hill we came down at the start and my split was 6:20. I could hear someone coming up behind me and it was Phil. He hadn’t done this in awhile, but we do run nearly the same pace. He passed me and I let him go since I didn’t have much left up the hill. Last 0.1 mi was 44 seconds with a finish of 19:04, only 5 seconds behind Phil.
I walked to the car to get my camera and take a few pictures of some finishers. I placed 4th in my age group 35-39 which seemed to be a fast age group today and Hugh placed 2nd in his age group 45-49. Overall I placed 13th of 157 finishers. I was happy with my time considering the conditions. This was good speed work for the 8K I’ll be running on Saturday.
Sunday, May 27, 2007
Training 5/21 - 5/27
Mon- Doe Brook with dogs, 1 mi, 10:29, 10:29/mi
About 3 min faster than Sunday’s pace.
Tues- Dave’s Devil, 6.6 mi, 55:28, 8:24/mi
Quads still sore.
Wed- Rest
Thurs- Mulch pile, 7.8 mi, 1:06:23, 8:31/mi
Ran with Lisa. Quads still a little sore. Woke up with a sore throat on Wed and Thursday too.
Fri- Boatman Hill/Oakland with dogs for last 2 mi, 1:00:11, 10:02/mi
Legs felt tired and not much energy.
Sat- Rained all day in Iowa so didn’t run. Sinuses plugged and could breathe very well. Couldn’t find any of the real Sudafed so bought the over the counter. The stuff is very weak.
Sun- Boatman Hill/Oakland, 4 mi, 33:50, 8:28/mi
Took a 12 hr Sudafed when arrived at home and felt much better (finally breathing!) so decided to run. Sinus headache during run disappeared after the run.
Running: 25.4
Weight-lifting: 0
YTD Running: 1104.1
May 28th-Well Aware 5K
June 3rd-Jeff Shikles 8K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
About 3 min faster than Sunday’s pace.
Tues- Dave’s Devil, 6.6 mi, 55:28, 8:24/mi
Quads still sore.
Wed- Rest
Thurs- Mulch pile, 7.8 mi, 1:06:23, 8:31/mi
Ran with Lisa. Quads still a little sore. Woke up with a sore throat on Wed and Thursday too.
Fri- Boatman Hill/Oakland with dogs for last 2 mi, 1:00:11, 10:02/mi
Legs felt tired and not much energy.
Sat- Rained all day in Iowa so didn’t run. Sinuses plugged and could breathe very well. Couldn’t find any of the real Sudafed so bought the over the counter. The stuff is very weak.
Sun- Boatman Hill/Oakland, 4 mi, 33:50, 8:28/mi
Took a 12 hr Sudafed when arrived at home and felt much better (finally breathing!) so decided to run. Sinus headache during run disappeared after the run.
Running: 25.4
Weight-lifting: 0
YTD Running: 1104.1
May 28th-Well Aware 5K
June 3rd-Jeff Shikles 8K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
Sunday, May 20, 2007
Training 5/14 - 5/20 and Berryman Trail Marathon
Mon- Boatman Hill/Oakland with Hugh and Dogs, 4 mi, 36:15, 9:04/mi
Tues- President’s Hill, 7.5 mi, 58:05, 7:45/mi
Wed- Rest
Thurs- MKT, 5.6 mi, 43:57, 7:51/mi
Tues/Thurs Group
Fri- Doe Brook with dogs, 2 mi, 20:19, 10:09/mi
Sat- Berryman Trail Marathon
We left Columbia, Friday afternoon and arrived at the Berryman campground in the Mark Twain National Forest at 6 pm. I picked up my race packet and then we looked around the campground for a place to set up our tent. About 6:10, Jeff from Columbia also arrived and Deanna from Columbia arrived about 5 min later. All of the camping spots where you could park a car were filled up. Jeff needed a place to park his truck and camp so Deanna asked a guy if we could set up camp with them since his spot had plenty of space between the trees for 3 extra vehicles.
Hugh and I ate our Roly Poly’s, while Deanna cooked her pasta and Jeff cooked his steak. Jerry and Matt our camp-mates had lasagna in a bag. Jerry was planning to run the 50 miler, but run the first half with his son, running his first marathon. We talked about mostly running for a few hours and Jeff built a fire as the temperature was getting quite cold (40s). Most of us headed to our beds around 9 pm and were planning to get up around 5 am. The race started at 7 am other than the few early starters at 6 am.
I woke up at 4 pm to water a tree and then went back to bed, but didn’t sleep. Up to that point I slept pretty well even though it was a little cold (45?). I got up at 5 and sat in the car and had my shake, yogurt, banana, and water. Then I went over to the start line to use the restroom. At this point, there weren’t many people at the start but a lot more tents in the area than the night before. I went back to our camp site and had another banana and some more water. Then back to the restroom once again and was able to see the 20 or so early starters take off at 6 am. Then back to the camp site to get dressed and we packed everything into the car.
About 6:45 we all headed to the start line. I handed Hugh my long sleeve shirt and before I knew it, we were off. Both the marathoners and the 50 milers had to run a short out and back down a gravel road. The 50 milers went out 0.2 mi and the marathons went out 0.7 miles which helped to spread everyone out. The trail is 24.8 miles so this short out and back made up the difference for each race. I started out pretty fast with first mile at 7:38. We passed the start line again to head off into the unknown woods. I had no idea what to expect and didn’t seem too bad a first with a lot of downhill. Trail was somewhat comparable to what I had trained on so far.
I started to pass many of the 50 milers that were running their slower pace. Some were walking and most would move out of the way or I would slow down and carefully pass. I had my first E-Gel at 4 miles and aid station #1 was at 4.45 mi. I stopped and drank one cup of water, but they had Gatorade and coke as well, plus fruit, candy, and more. I’m off again and about mile 5, I roll my left ankle pretty good. I slow down a little and run it off and am able to resume speed. Splits for first 5 miles were between 7:21 and 7:54. My goal for the race was 3:40 overall or 8:24/mi so I am ahead of goal pace. I figured I would have to run between 7:30 – 8:30 depending on the terrain.
Mile 6, I roll my ankle again and hobble/run a little but recover and resume pace. Shortly, after this point, I hear a runner, David, behind me and ask if he wants to pass, but he said he would stay behind. He had run the race before and thought the frontrunners started out a little fast. The next aid station #2 was at 8.33 mi and I had 2 cups of water and then consumed my 2nd E-Gel. David stayed behind me, but said he could pace us after the next aid station at about mile 11. I half roll my right ankle with him behind me but didn’t hurt it at all. We ran between 8:32 – 9:59 for miles 6 – 11 since there were more hills, rocks, mud, creeks, and sharp turns.
I had one cup of coke and 2 cups of water at the aid station #3, waited for him to fill his water and he took the lead. He kept a good pace, but not too fast, and then about mile 12, I roll my left ankle for the 3rd time and have to slow up a bit. At this point, he pulls away from me and I decide to let him go and run at a more relaxed pace and hopefully not roll my ankle again. It’s kind of nice to settle back into my own pace and I’m very careful on any rocky parts since I don’t want to roll the ankle again. The trail is marked with yellow signs with an arrow and any trails that we shouldn’t take have a yellow sign with an X. At this point I am running alone but occasionally passing other runners doing the 50 mile. Some points I wondered if I was lost, but managed to stay on course. The first half split was around 1:47, 8:10 pace so I know I’m 6 min ahead of my goal of 3:40. I’m still feeling really good in spite of the ankle rolls. I have another E-gel at the half way point. These went down really well without water.
The next aid station #4 is at 15.55 miles. For miles 12 – 15 my pace was between 7:53 - ?. I’m not sure since my GPS went out at mile 14.6 and I was never able to get a signal again. I had one coke and a cup of water at the aid station and was then on my way. Everyone at the aid stations always cheered the runners as they took off. Each aid station also had an assortment of gels, but I chose to use my own stuff and not spend much time. I stopped to drink and then was on my way. After this aid station, I was surprised to see the course took a paved road, but only for less than half mile and then back on the trail and up more hills. Another obstacle along this course is a lot of horse poop, but didn’t encounter any horses while I was on the course. The danger of falling and landing in the poop was not a pleasant thought. Since my GPS wasn’t working, I estimated mileage and took a split every 8 min, but sometimes longer depending on whether it was safe to do so. Most of the time it wasn’t safe to look at the watch. I passed a couple more runners doing the 50 miler and I think one that was running the marathon. We had different color numbers so we could tell which distance they were running. I had another E-Gel at approx mile 18.
The next aid station #5 was at 19.5 mi. I’m guessing pace was between 7-something per mile to 9-something per mile, but I think most miles were 8-something. I drank 2 cups of water and was on my way. I rolled my left ankle one more time and right ankle slightly, but managed to recover. Then I caught up to a marathoner that I had my sights on earlier but couldn’t seem to catch. I was gaining on him and am about 30 ft behind him when he goes down but gets right back up and runs. I ask if he is okay and he is and he lets me around him soon and I pull away. There were a few trees across the trail that were challenging to climb over. I had to boost myself over using my upper body. At about mile 20 or so, I felt like I had a second wind and took off, but was brought back to reality after at the next climb up. I took my last E-Gel.
The next aid station #6 came at mile 22.91 and I asked how far to go since at this point, I didn’t remember since they all occurred at odd distances wherever they could get to the trail. They did have the mileage at each one but I didn’t notice. I was told about 3 miles to go and I was guessing 4 miles so this was good news and I was still feeling really good and didn’t see anyone close behind.
I’m off on the last leg and then hear someone behind me but it is a bike and it is Steve T., who used to live in Columbia. He says he will stay behind and talks to me for awhile. For a brief moment while going up a hill, I feel some twitching in my right hamstring, but it goes away and it once I get to the next descent. Steve is out there following a friend doing the 50 miler who is ahead of me. He finally goes around me and I push the pace as hard as I can for the rest of the way, but being conservative on the tricky parts. I made it this far and didn’t want to fall or turn my ankle. This last part seems to go uphill a lot. Finally, I see some pavement, and a sign pointing to run through some trees instead of on the road. I hear some cowbells and realize this is the finish. I kick in hard to the finish and felt like I could have kept running, but at a slower pace.
My overall time was 3:37:29, 2:31 less than my goal and I placed 4th overall. There were 84 finishers for the marathon. The guy I was running with earlier, David, placed second and probably ran a negative split. I think his time was 3:20-something and the 3rd place guy was around 3:30. The winning marathon time was 3:11, a new course record. My second half was about 1:50 so only 3 min slower than the first.
I actually felt like eating fairly soon so I had some M&Ms, cookies, lots of Gatorade, and finally had a brat, macaroni salad, potato salad, many servings of pound cake, more cookies, and more M&Ms. The SLUGS do a great job of feeding the runners during the race and after. Jeff came in at 4:23 which he said was a lot faster than last year for him. I was expecting to see him after 4:30 so wasn’t ready with the camera. Deanna completed her first lap not far after him. He paced her from mile 12 after he caught up to her to near the end where he pulled ahead about 5 minutes. The first 50 miler came in at 6:33 or 7:52/mi pace, a new course record. Kurt, another friend from Columbia finished the marathon in 6:28 running and walking since he has had some calf problems. We sat around eating and talking until leaving about 3 pm and driving home. I iced the ankle when I got home even though I was still walking okay after being in the car for 3 hrs. We then went to eat at Ruby Tuesdays for dinner and I was in bed by 9 pm.
I woke up about 6 am this morning and was ready to get up and walking really well. Left ankle is only a little sore and would have to say this is the best I’ve ever felt the day after running a marathon other than the Heart of America last September. The HOA was a hilly course so I think hills and hills/trails are easier on the body. Ankle is good, quads are a little tender, and overall feel really good so I’m planning to do a very short recovery run and bike ride.
Jeff preparing to cook his steak
Deanna draining her pasta
Jerry and Mitch (our camp-mates) and Deanna
Hugh keeping warm
Jeff cooking steak
Andy, Deanna, Jeff, Mitch, Jerry on the morning of race
Runners at the start (me in blue/black shirts and shorts)
Deanna at 0.4 miles
Andy at 1.4 miles
Jeff at 1.4 miles
Kurt at 1.4 miles
Andy Emerson (4th) with Brian Beckort (1st), David Lawhorn (2nd), and Andrew Karandjeff (3rd)
Mitch finishing with Jerry behind
Runner with Boomer (1st dog); noticed several runners with dogs
Kurt finishing
Food headquarters
Medal and Shirt
Sun- Doe Brook with dogs, 2 mi, 26:32, 13:16/mi
Felt good to “run”, but I could really feel the quads!
Bike: 12 mi, 53:04
Biking much easier than running!
Running: 47.3
Weight-lifting: 0
YTD Running: 1078.7
May 28-Well Aware 5K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
Tues- President’s Hill, 7.5 mi, 58:05, 7:45/mi
Wed- Rest
Thurs- MKT, 5.6 mi, 43:57, 7:51/mi
Tues/Thurs GroupSat- Berryman Trail Marathon
We left Columbia, Friday afternoon and arrived at the Berryman campground in the Mark Twain National Forest at 6 pm. I picked up my race packet and then we looked around the campground for a place to set up our tent. About 6:10, Jeff from Columbia also arrived and Deanna from Columbia arrived about 5 min later. All of the camping spots where you could park a car were filled up. Jeff needed a place to park his truck and camp so Deanna asked a guy if we could set up camp with them since his spot had plenty of space between the trees for 3 extra vehicles.
Hugh and I ate our Roly Poly’s, while Deanna cooked her pasta and Jeff cooked his steak. Jerry and Matt our camp-mates had lasagna in a bag. Jerry was planning to run the 50 miler, but run the first half with his son, running his first marathon. We talked about mostly running for a few hours and Jeff built a fire as the temperature was getting quite cold (40s). Most of us headed to our beds around 9 pm and were planning to get up around 5 am. The race started at 7 am other than the few early starters at 6 am.
I woke up at 4 pm to water a tree and then went back to bed, but didn’t sleep. Up to that point I slept pretty well even though it was a little cold (45?). I got up at 5 and sat in the car and had my shake, yogurt, banana, and water. Then I went over to the start line to use the restroom. At this point, there weren’t many people at the start but a lot more tents in the area than the night before. I went back to our camp site and had another banana and some more water. Then back to the restroom once again and was able to see the 20 or so early starters take off at 6 am. Then back to the camp site to get dressed and we packed everything into the car.
About 6:45 we all headed to the start line. I handed Hugh my long sleeve shirt and before I knew it, we were off. Both the marathoners and the 50 milers had to run a short out and back down a gravel road. The 50 milers went out 0.2 mi and the marathons went out 0.7 miles which helped to spread everyone out. The trail is 24.8 miles so this short out and back made up the difference for each race. I started out pretty fast with first mile at 7:38. We passed the start line again to head off into the unknown woods. I had no idea what to expect and didn’t seem too bad a first with a lot of downhill. Trail was somewhat comparable to what I had trained on so far.
I started to pass many of the 50 milers that were running their slower pace. Some were walking and most would move out of the way or I would slow down and carefully pass. I had my first E-Gel at 4 miles and aid station #1 was at 4.45 mi. I stopped and drank one cup of water, but they had Gatorade and coke as well, plus fruit, candy, and more. I’m off again and about mile 5, I roll my left ankle pretty good. I slow down a little and run it off and am able to resume speed. Splits for first 5 miles were between 7:21 and 7:54. My goal for the race was 3:40 overall or 8:24/mi so I am ahead of goal pace. I figured I would have to run between 7:30 – 8:30 depending on the terrain.
Mile 6, I roll my ankle again and hobble/run a little but recover and resume pace. Shortly, after this point, I hear a runner, David, behind me and ask if he wants to pass, but he said he would stay behind. He had run the race before and thought the frontrunners started out a little fast. The next aid station #2 was at 8.33 mi and I had 2 cups of water and then consumed my 2nd E-Gel. David stayed behind me, but said he could pace us after the next aid station at about mile 11. I half roll my right ankle with him behind me but didn’t hurt it at all. We ran between 8:32 – 9:59 for miles 6 – 11 since there were more hills, rocks, mud, creeks, and sharp turns.
I had one cup of coke and 2 cups of water at the aid station #3, waited for him to fill his water and he took the lead. He kept a good pace, but not too fast, and then about mile 12, I roll my left ankle for the 3rd time and have to slow up a bit. At this point, he pulls away from me and I decide to let him go and run at a more relaxed pace and hopefully not roll my ankle again. It’s kind of nice to settle back into my own pace and I’m very careful on any rocky parts since I don’t want to roll the ankle again. The trail is marked with yellow signs with an arrow and any trails that we shouldn’t take have a yellow sign with an X. At this point I am running alone but occasionally passing other runners doing the 50 mile. Some points I wondered if I was lost, but managed to stay on course. The first half split was around 1:47, 8:10 pace so I know I’m 6 min ahead of my goal of 3:40. I’m still feeling really good in spite of the ankle rolls. I have another E-gel at the half way point. These went down really well without water.
The next aid station #4 is at 15.55 miles. For miles 12 – 15 my pace was between 7:53 - ?. I’m not sure since my GPS went out at mile 14.6 and I was never able to get a signal again. I had one coke and a cup of water at the aid station and was then on my way. Everyone at the aid stations always cheered the runners as they took off. Each aid station also had an assortment of gels, but I chose to use my own stuff and not spend much time. I stopped to drink and then was on my way. After this aid station, I was surprised to see the course took a paved road, but only for less than half mile and then back on the trail and up more hills. Another obstacle along this course is a lot of horse poop, but didn’t encounter any horses while I was on the course. The danger of falling and landing in the poop was not a pleasant thought. Since my GPS wasn’t working, I estimated mileage and took a split every 8 min, but sometimes longer depending on whether it was safe to do so. Most of the time it wasn’t safe to look at the watch. I passed a couple more runners doing the 50 miler and I think one that was running the marathon. We had different color numbers so we could tell which distance they were running. I had another E-Gel at approx mile 18.
The next aid station #5 was at 19.5 mi. I’m guessing pace was between 7-something per mile to 9-something per mile, but I think most miles were 8-something. I drank 2 cups of water and was on my way. I rolled my left ankle one more time and right ankle slightly, but managed to recover. Then I caught up to a marathoner that I had my sights on earlier but couldn’t seem to catch. I was gaining on him and am about 30 ft behind him when he goes down but gets right back up and runs. I ask if he is okay and he is and he lets me around him soon and I pull away. There were a few trees across the trail that were challenging to climb over. I had to boost myself over using my upper body. At about mile 20 or so, I felt like I had a second wind and took off, but was brought back to reality after at the next climb up. I took my last E-Gel.
The next aid station #6 came at mile 22.91 and I asked how far to go since at this point, I didn’t remember since they all occurred at odd distances wherever they could get to the trail. They did have the mileage at each one but I didn’t notice. I was told about 3 miles to go and I was guessing 4 miles so this was good news and I was still feeling really good and didn’t see anyone close behind.
I’m off on the last leg and then hear someone behind me but it is a bike and it is Steve T., who used to live in Columbia. He says he will stay behind and talks to me for awhile. For a brief moment while going up a hill, I feel some twitching in my right hamstring, but it goes away and it once I get to the next descent. Steve is out there following a friend doing the 50 miler who is ahead of me. He finally goes around me and I push the pace as hard as I can for the rest of the way, but being conservative on the tricky parts. I made it this far and didn’t want to fall or turn my ankle. This last part seems to go uphill a lot. Finally, I see some pavement, and a sign pointing to run through some trees instead of on the road. I hear some cowbells and realize this is the finish. I kick in hard to the finish and felt like I could have kept running, but at a slower pace.
My overall time was 3:37:29, 2:31 less than my goal and I placed 4th overall. There were 84 finishers for the marathon. The guy I was running with earlier, David, placed second and probably ran a negative split. I think his time was 3:20-something and the 3rd place guy was around 3:30. The winning marathon time was 3:11, a new course record. My second half was about 1:50 so only 3 min slower than the first.
I actually felt like eating fairly soon so I had some M&Ms, cookies, lots of Gatorade, and finally had a brat, macaroni salad, potato salad, many servings of pound cake, more cookies, and more M&Ms. The SLUGS do a great job of feeding the runners during the race and after. Jeff came in at 4:23 which he said was a lot faster than last year for him. I was expecting to see him after 4:30 so wasn’t ready with the camera. Deanna completed her first lap not far after him. He paced her from mile 12 after he caught up to her to near the end where he pulled ahead about 5 minutes. The first 50 miler came in at 6:33 or 7:52/mi pace, a new course record. Kurt, another friend from Columbia finished the marathon in 6:28 running and walking since he has had some calf problems. We sat around eating and talking until leaving about 3 pm and driving home. I iced the ankle when I got home even though I was still walking okay after being in the car for 3 hrs. We then went to eat at Ruby Tuesdays for dinner and I was in bed by 9 pm.
I woke up about 6 am this morning and was ready to get up and walking really well. Left ankle is only a little sore and would have to say this is the best I’ve ever felt the day after running a marathon other than the Heart of America last September. The HOA was a hilly course so I think hills and hills/trails are easier on the body. Ankle is good, quads are a little tender, and overall feel really good so I’m planning to do a very short recovery run and bike ride.
Jeff preparing to cook his steak
Deanna draining her pasta
Jerry and Mitch (our camp-mates) and Deanna
Hugh keeping warm
Jeff cooking steak
Andy, Deanna, Jeff, Mitch, Jerry on the morning of race
Runners at the start (me in blue/black shirts and shorts)
Deanna at 0.4 miles
Andy at 1.4 miles
Jeff at 1.4 miles
Kurt at 1.4 miles
Andy Emerson (4th) with Brian Beckort (1st), David Lawhorn (2nd), and Andrew Karandjeff (3rd)
Mitch finishing with Jerry behind
Runner with Boomer (1st dog); noticed several runners with dogs
Kurt finishing
Food headquarters
Medal and ShirtSun- Doe Brook with dogs, 2 mi, 26:32, 13:16/mi
Felt good to “run”, but I could really feel the quads!
Bike: 12 mi, 53:04
Biking much easier than running!
Running: 47.3
Weight-lifting: 0
YTD Running: 1078.7
May 28-Well Aware 5K
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
Saturday, May 12, 2007
Training 5/7 - 5/13 and Joe Marks Human Race
Mon- Boatman Hill/Oakland with Hugh and Dogs, 6 mi, 58:24, 9:44/mi
Nice easy run with first mile faster than last mile due to tiring dogs.
Tues- Jaira’s Jaunt, 7.2 mi, 58:30, 8:07/mi
Tapering so wanting to keep pace around 8 min.
Wed- Rest
Thurs- MKT, 7.9 mi, 1:05:40, 8:19/mi
Everyone else ran a shorter tempo run, but I decided to go longer and slower.
Fri- Rest
Sat- Joe Marks Human Race
We arrived at the race about 7:10 am and picked up our stuff. Got a nice cooler bag and pair of sun glasses instead of shirt. Then I went out for a slow warm-up for 3.2 mi at an 8:40 pace. Arrived at the start line about 10 min before race and before I knew it we were starting. This was my first 5 miler race other than an 8K so the plan was to attempt to run a little faster than my 8K PR pace of 6:24/mi. I didn’t want to start out too fast though on a 5 miler. There were lots of familiar runners so I was able to gauge my position and not go out too fast.
I felt a little slow starting and passed several runners in the first half mile but eventually caught up to Phil who runs about my speed and decided to try to stay with him. On the first downhill, I decided to speed ahead of him and then he caught me again. We played this game a couple times and I wasn’t sure who was setting the pace which is usually the case when we run together. During the end of mile 2 , I started to really get in my groove and picked up a little. There were some hills on this course and I think the worst was mile 3, but didn’t feel too bad even though it slowed me down a little. One other runner passed both of us at about mile 3.5. We stayed about the same position until a little before the last mile when I really picked up the pace and sped on ahead. I knew if I didn’t pick it up, he would catch me. At the very end of the race, we run once around a track and I seemed to have a lot left so picked up the pace. My GPS was indicating 5:30 – 40-something pace around the track. My total time was 31:22, pace 6:16 mi. My 8K mi PR was 31:48 in 2005. I guess a new PR if I count the 8K as 5 miles. It seems I’m having good luck breaking PRs this year for anything longer than 5K. Only beat Phil by 6 seconds so he was close behind.
Splits:
M1 - 6:22
M2 - 6:16
M3 - 6:36
M4 - 6:23
M5 – 5:45
GPS came out to 5 miles, but wonder if some of the markers were off slightly. I think mile 3 was a little long even though there was a hill that slowed me down and even though I sped up on mile 5, I think may have been a little short.
I placed 7th overall and 3rd in my age group. Hugh placed 2nd in his age group and 21st overall. 67 finishers total. Prizes for all age group placings was a pair of Joe Marks Human Race socks.
Results posted at Joe Marks 5 mile Human Race
When we got home, we ran 3.2 miles with the dogs.
Sun- Rocky Fork Conservation Area, 4 mi, 34:11, 8:33/mi
Running: 36.5
Weight-lifting: 0
YTD Running: 1031.4
I felt this was a good taper week. I was feeling really sluggish Tues and Wed this week, but I think I must have had some sort of bug. Felt tired, achy, slightly feverish, stomach was having issues, and most food sounded unappealing even though I was hungry. On Thursday I felt normal again and had a really good run today. Also, crossed 1000 miles for the year this week. I’m planning to run about 19 miles mostly easy this week and then the trail marathon on Saturday. I’m feeling well-prepared for this one.
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
Nice easy run with first mile faster than last mile due to tiring dogs.
Tues- Jaira’s Jaunt, 7.2 mi, 58:30, 8:07/mi
Tapering so wanting to keep pace around 8 min.
Wed- Rest
Thurs- MKT, 7.9 mi, 1:05:40, 8:19/mi
Everyone else ran a shorter tempo run, but I decided to go longer and slower.
Fri- Rest
Sat- Joe Marks Human Race
We arrived at the race about 7:10 am and picked up our stuff. Got a nice cooler bag and pair of sun glasses instead of shirt. Then I went out for a slow warm-up for 3.2 mi at an 8:40 pace. Arrived at the start line about 10 min before race and before I knew it we were starting. This was my first 5 miler race other than an 8K so the plan was to attempt to run a little faster than my 8K PR pace of 6:24/mi. I didn’t want to start out too fast though on a 5 miler. There were lots of familiar runners so I was able to gauge my position and not go out too fast.
I felt a little slow starting and passed several runners in the first half mile but eventually caught up to Phil who runs about my speed and decided to try to stay with him. On the first downhill, I decided to speed ahead of him and then he caught me again. We played this game a couple times and I wasn’t sure who was setting the pace which is usually the case when we run together. During the end of mile 2 , I started to really get in my groove and picked up a little. There were some hills on this course and I think the worst was mile 3, but didn’t feel too bad even though it slowed me down a little. One other runner passed both of us at about mile 3.5. We stayed about the same position until a little before the last mile when I really picked up the pace and sped on ahead. I knew if I didn’t pick it up, he would catch me. At the very end of the race, we run once around a track and I seemed to have a lot left so picked up the pace. My GPS was indicating 5:30 – 40-something pace around the track. My total time was 31:22, pace 6:16 mi. My 8K mi PR was 31:48 in 2005. I guess a new PR if I count the 8K as 5 miles. It seems I’m having good luck breaking PRs this year for anything longer than 5K. Only beat Phil by 6 seconds so he was close behind.
Splits:
M1 - 6:22
M2 - 6:16
M3 - 6:36
M4 - 6:23
M5 – 5:45
GPS came out to 5 miles, but wonder if some of the markers were off slightly. I think mile 3 was a little long even though there was a hill that slowed me down and even though I sped up on mile 5, I think may have been a little short.
I placed 7th overall and 3rd in my age group. Hugh placed 2nd in his age group and 21st overall. 67 finishers total. Prizes for all age group placings was a pair of Joe Marks Human Race socks.
Results posted at Joe Marks 5 mile Human Race
When we got home, we ran 3.2 miles with the dogs.
Sun- Rocky Fork Conservation Area, 4 mi, 34:11, 8:33/mi
Running: 36.5
Weight-lifting: 0
YTD Running: 1031.4
I felt this was a good taper week. I was feeling really sluggish Tues and Wed this week, but I think I must have had some sort of bug. Felt tired, achy, slightly feverish, stomach was having issues, and most food sounded unappealing even though I was hungry. On Thursday I felt normal again and had a really good run today. Also, crossed 1000 miles for the year this week. I’m planning to run about 19 miles mostly easy this week and then the trail marathon on Saturday. I’m feeling well-prepared for this one.
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
September 22nd-Hocking Hills Indian Run – 60K
Sunday, May 06, 2007
Training April 30 - May 9
Mon- Rest
Tues- Mike Acock's Run, 8.0 mi, 59:41, 7:28/mi
A new course with hills at the beginning.
Wed- Rest
Thurs- Rain Run Course, 7.1 mi, 57:57, 8:10/mi
Ran the middle part of the course faster than beginning and end.
Evening: Weights, upper body, 50 min
Fri- Rest
Sat- Columbia Half Marathon Challenge Course, 13.1 mi, 9:18/mi
Ran mostly with Lisa and James followed with water on his bike. Wore my GPS so we could check the distance which turned out to be accurate.
Sun- Rock Bridge State Park – Gans Creek Area, 18.2 mi, 3:15:19, 10:44/mi
The plan was to run 16 miles today. I was going to run until 8 am and then get back to the parking lot and run with anyone else that showed up. I decided to try a different trail and ended up feeling lost. About 10 minutes before I needed to be back to the parking lot, I found the main trail I started on and made it back by 8:05 with 7.3 miles. There were 3 others just getting ready to go out. Two of them, Jeff and Dina are running the Berryman, and Lee is trying to get in. Dina and Lee had just run a 40 mile ultra last weekend so was amazed they were out there with us. Jeff led the way and I became more familiar with the Gans Creek area. There’s an outer loop that connects to all of the inner trails. So if you get lost, you’ll eventually end up on the outer loop which is what happened to me earlier. He took us on a 10.9 mile course and then we went back to our cars so they could get more water and I could leave.
The 18 miles didn’t feel easy so I definitely have some more tapering ahead of me and cut back to 35 miles this week.
Running: 46.4 mi
Weight-lifting: 50 min
YTD Running: 994.9
May 12th-Joe Marks 5 mile Human Race
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues- Mike Acock's Run, 8.0 mi, 59:41, 7:28/mi
A new course with hills at the beginning.
Wed- Rest
Thurs- Rain Run Course, 7.1 mi, 57:57, 8:10/mi
Ran the middle part of the course faster than beginning and end.
Evening: Weights, upper body, 50 min
Fri- Rest
Sat- Columbia Half Marathon Challenge Course, 13.1 mi, 9:18/mi
Ran mostly with Lisa and James followed with water on his bike. Wore my GPS so we could check the distance which turned out to be accurate.
Sun- Rock Bridge State Park – Gans Creek Area, 18.2 mi, 3:15:19, 10:44/mi
The plan was to run 16 miles today. I was going to run until 8 am and then get back to the parking lot and run with anyone else that showed up. I decided to try a different trail and ended up feeling lost. About 10 minutes before I needed to be back to the parking lot, I found the main trail I started on and made it back by 8:05 with 7.3 miles. There were 3 others just getting ready to go out. Two of them, Jeff and Dina are running the Berryman, and Lee is trying to get in. Dina and Lee had just run a 40 mile ultra last weekend so was amazed they were out there with us. Jeff led the way and I became more familiar with the Gans Creek area. There’s an outer loop that connects to all of the inner trails. So if you get lost, you’ll eventually end up on the outer loop which is what happened to me earlier. He took us on a 10.9 mile course and then we went back to our cars so they could get more water and I could leave.
The 18 miles didn’t feel easy so I definitely have some more tapering ahead of me and cut back to 35 miles this week.
Running: 46.4 mi
Weight-lifting: 50 min
YTD Running: 994.9
May 12th-Joe Marks 5 mile Human Race
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Monday, April 30, 2007
Training 4/23 - 4/29
Mon - Boatman Hill Rd/Oakland Rd, 8 mi, 1:10:48, 8:51/mi
Tues - Tripp 10K, 6.2 mi, 44:20, 7:09/mi
Wed- Rest
Thurs- 3 Diner Run (new course) – 7.9 mi, 58:41, 7:26/mi
Fri- Intended to run 4 miles, but mowed the yard. After mowing starting raining and too tired to run.
Sat- MKT - 10 mi, 1:22:53, 8:17/mi
Sun- Rock Bridge State Park, 24.1 mi, 4:02:28, 10:04/mi
I was up until 1 am Sat night so didn't get up early to do my run. We got up around 11 am and Hugh decided to go with me and run at the park too. We started around 1 pm and the temp was 80 F. The loop that I planned to do 3 times is 8 miles. I always stop by the car and get a drink after each loop. I ran the first loop at about 1:15 including stopping for a drink.
The second loop went pretty well, but I noticed that I was slowing down and really thirsty. It had been only 2 miles since I had drank 20 oz. There's no water on this course until about 1 mi before I get back to the car. I stopped and got a drink even though it was only 1 mile and I really needed it. The second 8 miles I ran in about 1:20 with the 2 water stops.
I was feeling pretty fatigued starting the 3rd loop and again, very thirsty before I had even run 2 miles. My mouth felt very dry and my pace slowed and felt like I had no energy. I did manage to run up the hills rather than walk. I got a drink again about 1 mile before the car and finished the final loop in 1:27. It was 86F when I finished and I felt extremely tired like I wanted to crawl into bed and go to sleep. Hugh ran for about 2 hours and walked for 1 hour. I weighed myself when I got home and was down 6 lbs so I guess that explains why I felt so bad. I drank and drank and then felt like eating and felt a little more coherent.
Considering the temps and lack of water, I think the run went as well as can be expected. I'm looking forward to starting the taper this week.
Running: 56.2 mi
Weight-lifting: none
YTD Running: 948.5
May 12th-Joe Marks 5 mile Human Race
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues - Tripp 10K, 6.2 mi, 44:20, 7:09/mi
Wed- Rest
Thurs- 3 Diner Run (new course) – 7.9 mi, 58:41, 7:26/mi
Fri- Intended to run 4 miles, but mowed the yard. After mowing starting raining and too tired to run.
Sat- MKT - 10 mi, 1:22:53, 8:17/mi
Sun- Rock Bridge State Park, 24.1 mi, 4:02:28, 10:04/mi
I was up until 1 am Sat night so didn't get up early to do my run. We got up around 11 am and Hugh decided to go with me and run at the park too. We started around 1 pm and the temp was 80 F. The loop that I planned to do 3 times is 8 miles. I always stop by the car and get a drink after each loop. I ran the first loop at about 1:15 including stopping for a drink.
The second loop went pretty well, but I noticed that I was slowing down and really thirsty. It had been only 2 miles since I had drank 20 oz. There's no water on this course until about 1 mi before I get back to the car. I stopped and got a drink even though it was only 1 mile and I really needed it. The second 8 miles I ran in about 1:20 with the 2 water stops.
I was feeling pretty fatigued starting the 3rd loop and again, very thirsty before I had even run 2 miles. My mouth felt very dry and my pace slowed and felt like I had no energy. I did manage to run up the hills rather than walk. I got a drink again about 1 mile before the car and finished the final loop in 1:27. It was 86F when I finished and I felt extremely tired like I wanted to crawl into bed and go to sleep. Hugh ran for about 2 hours and walked for 1 hour. I weighed myself when I got home and was down 6 lbs so I guess that explains why I felt so bad. I drank and drank and then felt like eating and felt a little more coherent.
Considering the temps and lack of water, I think the run went as well as can be expected. I'm looking forward to starting the taper this week.
Running: 56.2 mi
Weight-lifting: none
YTD Running: 948.5
May 12th-Joe Marks 5 mile Human Race
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Sunday, April 22, 2007
Training 4/16 - 4/22
Mon- Doe Brook with Dogs, 3.1 mi, 31:58, 10:19/mi
Tues- Dreier Dirty Dozen (hilly), 9.2 mi, 1:07:32, 7:20/mi
Very happy with this pace with tired legs. Phil and Tom helped with the pace.
Wed- Rest
Thurs- MU Rec Trail to Mulch Pile – 7.8 mi, 55:42, 7:08/mi
Pace includes warm-up; running sub 7s on the way back chasing James.
Fri- Boatman Hill, Clay's Fork, 10 mi, 1:29:31; 8:57/mi
I decided to go ahead and run 10 mi Fri evening after dinner since I wasn’t sure if I would have time on Sat. The run started out at sub 8:30 pace, but went downhill after the first half. I was feeling nauseous and my lower lip had a strange sensation and I had the feeling it was swollen. Got home and it was swollen and stayed that way the rest of the evening. It was fine on Sat morning.
Sat- 3.1 mi
After volunteering to work the duathlon in the morning, we marked the 5K course for the Show Me Stampede in the evening. This was really mostly walked and I didn’t mange to find time for a run.
Sun- Rock Bridge State Park, 18 mi, 2:48:46, 9:23/mi
Since I didn’t run on Sat, I decided to run 18 instead of 16 miles today. I woke up about 5:45 AM and felt awake so I decided to go ahead and run. I arrived at the trail and started at 6:30 am. There was no one else in the park. Legs felt tired so thought I would just take it easy and not push it. I ran the first 10 miles in about 1:32 and then ran into 2 other runners that I know, Andy and Tony. I was a bit surprised to see Andy since I had just attended his wedding the night before in the same park. They decided to run the last 8 with me. I led the way and with them behind me, I naturally picked up the pace. I had to slow it down again later since I don't think Andy felt like running that fast today. Overall, my pace was 9 seconds faster than last week and I didn’t feel like I was pushing as hard this week.
Afternoon: Upper body weights, 38 min
Evening: Biked the Brown Station and Duathlon Course, 21.9 mi, 3:56/mi, 15.1 mph
I was still feeling good and inspired from watching the 100s of bikes pass me when I worked one of the intersections as the duathlon. I decided to finally get on the bike for the first time this year. The first half of the ride was right into the wind and my pace suffered, but didn’t really didn’t have high expectations. The second half I was able to gain with the wind behind me more.
I had a near miss with a car in the second half. A Domino’s Pizza driver in a silver car turned left in front of me from N. Oakland onto 63 S before the fairgrounds. I reacted quickly and hit the rear brake and somehow skidded my front wheel to the left so I was at an angle and parallel to the car as the driver was turning, missing the car by inches. I managed to stay on the bike and upright. I called the NE store and the manager confirmed there was a driver in that area at that time that fit the description. He said he would check it out. I was wearing a red shirt and there is no way he could have not seen me. A witness in a yellow jeep was sitting on the ramp when it happened and said “really fancy maneuvering” when he drove past me. I felt very lucky.
Running: 51.2 mi
Cycling: 21.9 mi
Weight-lifting: 38 min
YTD Running: 892.3
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues- Dreier Dirty Dozen (hilly), 9.2 mi, 1:07:32, 7:20/mi
Very happy with this pace with tired legs. Phil and Tom helped with the pace.
Wed- Rest
Thurs- MU Rec Trail to Mulch Pile – 7.8 mi, 55:42, 7:08/mi
Pace includes warm-up; running sub 7s on the way back chasing James.
Fri- Boatman Hill, Clay's Fork, 10 mi, 1:29:31; 8:57/mi
I decided to go ahead and run 10 mi Fri evening after dinner since I wasn’t sure if I would have time on Sat. The run started out at sub 8:30 pace, but went downhill after the first half. I was feeling nauseous and my lower lip had a strange sensation and I had the feeling it was swollen. Got home and it was swollen and stayed that way the rest of the evening. It was fine on Sat morning.
Sat- 3.1 mi
After volunteering to work the duathlon in the morning, we marked the 5K course for the Show Me Stampede in the evening. This was really mostly walked and I didn’t mange to find time for a run.
Sun- Rock Bridge State Park, 18 mi, 2:48:46, 9:23/mi
Since I didn’t run on Sat, I decided to run 18 instead of 16 miles today. I woke up about 5:45 AM and felt awake so I decided to go ahead and run. I arrived at the trail and started at 6:30 am. There was no one else in the park. Legs felt tired so thought I would just take it easy and not push it. I ran the first 10 miles in about 1:32 and then ran into 2 other runners that I know, Andy and Tony. I was a bit surprised to see Andy since I had just attended his wedding the night before in the same park. They decided to run the last 8 with me. I led the way and with them behind me, I naturally picked up the pace. I had to slow it down again later since I don't think Andy felt like running that fast today. Overall, my pace was 9 seconds faster than last week and I didn’t feel like I was pushing as hard this week.
Afternoon: Upper body weights, 38 min
Evening: Biked the Brown Station and Duathlon Course, 21.9 mi, 3:56/mi, 15.1 mph
I was still feeling good and inspired from watching the 100s of bikes pass me when I worked one of the intersections as the duathlon. I decided to finally get on the bike for the first time this year. The first half of the ride was right into the wind and my pace suffered, but didn’t really didn’t have high expectations. The second half I was able to gain with the wind behind me more.
I had a near miss with a car in the second half. A Domino’s Pizza driver in a silver car turned left in front of me from N. Oakland onto 63 S before the fairgrounds. I reacted quickly and hit the rear brake and somehow skidded my front wheel to the left so I was at an angle and parallel to the car as the driver was turning, missing the car by inches. I managed to stay on the bike and upright. I called the NE store and the manager confirmed there was a driver in that area at that time that fit the description. He said he would check it out. I was wearing a red shirt and there is no way he could have not seen me. A witness in a yellow jeep was sitting on the ramp when it happened and said “really fancy maneuvering” when he drove past me. I felt very lucky.
Running: 51.2 mi
Cycling: 21.9 mi
Weight-lifting: 38 min
YTD Running: 892.3
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Sunday, April 15, 2007
Training 4/9 - 4/15 and Jay Dix 5K
Mon- Boatman Hill/Oakland, 8 mi, 1:10:32, 8:49/mi
Tues- Dave’s Devil Run, 6.6 mi, 46:58, 7:07/mi
Evening: Weights, upper body, 52 min
Wed- Rest
Thurs- MKT Bridge (1/2 mile repeats & 1/2 mile recovery) – 7.8 mi, 58:32, 7:30/mi
Evening: Doe Brook with dogs, 4 mi, 35:14, 8:48/mi
Fri- Rest
Sat- Jay Dix Challenge to Cure 5K
The weather forecast predicted snow on Sat morning but we woke up to rain and 37F. I woke up with some slight lower back pain, sore shoulders, and legs a little sore. We arrived at the Jay Dix Challenge to Cure headquarters at about 8 am. We had already picked up our race packets on Friday so had to pick up our timing chip. We then ran the 5K course once and my legs and back felt better. The course was new this year. Last year the course was a loop but this course was sort of an out and back/loop combo. There was also a 10K and they had to go out further and run on part of the MKT trail. Due to the rain, the 10K course had to be altered slightly due to flooding in one of the creeks.
We arrived back at the start line about 8:40 and removed some clothes and then huddled inside the tent until the start. Fortunately, they had heaters and with all of the people we stayed warm. People were still picking up timing chips at 9 am so they delayed the start. This seems to happen every year so I think maybe they need to make it clear to get to the race before 8:30 to pick up the chip. At 9:15 we lined up for the start and it was still raining. Since I was running the 5K, I got in the very front row and we took off.
We had to turn a corner shortly after the start and run on the sidewalk instead of the street. It was a little awkward but managed to get out in the lead so I was out of the crowd. One guy running the 5K immediately was in the lead and then there were me and 2 other guys close together on the sidewalk. There wasn’t a lot of room at this point and I felt like I wanted to pass one of the guys, but it was a little crowded. I looked down at my watch and my pace was 5:18 so I stayed behind them until we were back in the street and then passed them both.
Since I started off so fast, the first mile really went quickly and my split was 5:40. Shortly after this point, 3 guys running the 10K passed all of us, but they had to go to the right and the 5Kers went to the left. I predicted one of them would win the 10K, but wasn’t sure which one since all 3 are great runners and triathletes. I reached the 5K turn around and then got to see some of the other runners on the way back. At this point, we were running the same course and a lot of runners were coming at us. It was a little difficult to decide where to run, but finally managed to cross through the pack coming at us and get to the left of the cones. Then we reached the tunnel that goes under the road and one of the 5K runners, Tony, is right behind me at this point and follows. I go under the right side as before just as someone yells to go left, but it was too late. There weren’t any runners under the tunnel at this point and we stayed to the left.
Tony then passes me right at 2 miles and someone says to him he is in 2nd place. My 2 mile split was 6:19. I stay behind him as long as I can and then he gradually pulls ahead of me. At this point, legs are feeling a little dead and there is a slight incline to go up. Then we reach a point where it goes downhill and I regain my speed to about a 6:05 pace. At this point, I’m thinking I can’t let anyone pass me since I am so close to finishing and in 3rd place. I can’t see the guy behind me so wasn’t too worried about him passing me, but I picked up the pace the last 0.3 miles and ran as hard as I could. My third mile was 6:14 and the last 0.1 was 43 sec.
Total time was 18:56. However, the clock said 18:40 something so I thought maybe the chip may have started somewhere ahead of the starting line, but didn’t see a mat. Last year they actually had a starting mat, but I don’t think there was one so I’m not sure why the clock was off. My official time in the results was 18:56 as well. The winning time was 16:35 and Tony’s time was 18:30. The guy behind me was 19:12 so kind of close.
My time is my 3rd fastest 5K so a little disappointed that it wasn’t a PR, but definitely a good race for me. I’m not going to say I started too fast since my overall time was good. I’m thinking about using the same strategy the next time I run a 5K and running the 1st mile really fast. It hurts my time on the last 2 miles, but overall it seems to be to my advantage since I rarely break 19 min.
This is a great event, but I didn’t like the new course. I felt it was confusing and the volunteers were telling us to run on the sidewalks in places and it was difficult to hear them due to the rain. Also, it was very awkward running against the other runners after the turn around since we were running through a parking lot. I heard from one runner that she thought the 10K was short. She said her time was faster than last year and the course was harder since there were 2 hills. Looking at the overall times, I would say I agree with her since some of the top runners were 2 min faster this year. However they had to change the course that morning due to the flooding. Hopefully, next year they will be prepared for an alternate course since this area floods often or maybe they will go back to the old course that was one loop for the 5K and 2 loops for the 10K.
I placed 3rd overall of 203 runners and received the medal for first in my age group 35 – 39 although the overall winner was in my age group. They didn’t give anything for 2nd and 3rd overall this year so only the age group awards. Hugh placed 22nd overall and 2nd in his age group of 45 – 49 with a time of 22:37. I noticed when he crossed the finish the clock said 22:23 so it was definitely off from the chips. There were 109 runners in the 10K. The results are posted on the Columbia Multisport Club web site at the moment instead of the race web site.
We ran the 5K course again and then enjoyed the post race meal of hamburgers, cole slaw, potato salad, baked beans, and cookies.
Above - Andy Below - Hugh
Sun- Rock Bridge State Park, 24.2 mi, 3:50:31, 9:32/mi
I had considered getting up early to do this run but would have started in the dark. Also, I didn’t sleep very well and back still hurt so stayed in bad and eventually got some decent rest until I got up at 9:30. I remembered the St. Louis Marathon was today so had to go see if any results were posted yet. The half results were up, but nothing for the full at that point.
We went to church and then lunch. I checked the results again and found that a running friend had finally qualified for Boston. He had nearly missed it last fall, but ran a 3:13 today. I arrived at the park about 2:30 pm and the plan was to run 3 loops which is 8 mi per loop with a short out and back on one part. Temp was near 60F which was quite a change from Saturday and the sun was shining. I was hoping I would have a decent pace this week since I only ran 14 miles last Sunday. I felt strong but due to all of the rain the trail was pretty muddy. At one point I caught my left shoe in my right shoe string and fell on my left hand/left buttock, but didn’t fall very hard. My hand was muddy and a couple small cuts from some sharp rocks. I washed off in the next clear stream and was fine. The first 8 miles I ran in 1:14:03 which includes a short water and took a banana Hammer Gel. This was a sample from the race packet yesterday and it was pretty good.
I still felt good on the second 8 miles and ran in 1:17:49 with bathroom break, water break, and a Power Bar Gel, Plain Energy Flavor. This was another sample that I received recently and I liked it even better than the banana Hammer Gel. I would say today that it may be the best gel I have tasted since it had very little taste.
Took off feeling pretty strong for the 3rd loop. Took a short bathroom break at some point. I really tried to push myself a little on this 3rd loop since I figured I would probably slow down. At about 21 miles, my legs were hurting pretty much all over, but it was good pain. I still pushed, but took it a little easier on the downhills and pushed harder on the uphills and flat areas. The last 8 miles ran in 1:18:37.
I’m happy with this run. I felt like I could have kept running a few more miles and my back no longer hurts. Originally when I decided to run the Berryman Trail marathon, I was thinking 4:30 or less. Since then, I have been thinking 3:40 is a reasonable goal. I don’t really know for sure how the race trail compares to the one I’ve been training, but have heard it isn’t as bad, but does have some long inclines. The one I am training on has some pretty steep inclines.
Next week, I’m running on the trail again, but will likely start off on the other side of the road and the plan is to run 16 miles with a total of 50 miles for the week. April 28th- 24 miles long run (total 61 miles), May 5th-16 miles (total 45 miles), May 11-10 miles (total 35 miles), and then the race on May 19th with 18 miles the week of the race.
Running: 59.9 mi
Weight-lifting: 52 min
YTD Running: 841.1
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues- Dave’s Devil Run, 6.6 mi, 46:58, 7:07/mi
Evening: Weights, upper body, 52 min
Wed- Rest
Thurs- MKT Bridge (1/2 mile repeats & 1/2 mile recovery) – 7.8 mi, 58:32, 7:30/mi
Evening: Doe Brook with dogs, 4 mi, 35:14, 8:48/mi
Fri- Rest
Sat- Jay Dix Challenge to Cure 5K
The weather forecast predicted snow on Sat morning but we woke up to rain and 37F. I woke up with some slight lower back pain, sore shoulders, and legs a little sore. We arrived at the Jay Dix Challenge to Cure headquarters at about 8 am. We had already picked up our race packets on Friday so had to pick up our timing chip. We then ran the 5K course once and my legs and back felt better. The course was new this year. Last year the course was a loop but this course was sort of an out and back/loop combo. There was also a 10K and they had to go out further and run on part of the MKT trail. Due to the rain, the 10K course had to be altered slightly due to flooding in one of the creeks.
We arrived back at the start line about 8:40 and removed some clothes and then huddled inside the tent until the start. Fortunately, they had heaters and with all of the people we stayed warm. People were still picking up timing chips at 9 am so they delayed the start. This seems to happen every year so I think maybe they need to make it clear to get to the race before 8:30 to pick up the chip. At 9:15 we lined up for the start and it was still raining. Since I was running the 5K, I got in the very front row and we took off.
We had to turn a corner shortly after the start and run on the sidewalk instead of the street. It was a little awkward but managed to get out in the lead so I was out of the crowd. One guy running the 5K immediately was in the lead and then there were me and 2 other guys close together on the sidewalk. There wasn’t a lot of room at this point and I felt like I wanted to pass one of the guys, but it was a little crowded. I looked down at my watch and my pace was 5:18 so I stayed behind them until we were back in the street and then passed them both.
Since I started off so fast, the first mile really went quickly and my split was 5:40. Shortly after this point, 3 guys running the 10K passed all of us, but they had to go to the right and the 5Kers went to the left. I predicted one of them would win the 10K, but wasn’t sure which one since all 3 are great runners and triathletes. I reached the 5K turn around and then got to see some of the other runners on the way back. At this point, we were running the same course and a lot of runners were coming at us. It was a little difficult to decide where to run, but finally managed to cross through the pack coming at us and get to the left of the cones. Then we reached the tunnel that goes under the road and one of the 5K runners, Tony, is right behind me at this point and follows. I go under the right side as before just as someone yells to go left, but it was too late. There weren’t any runners under the tunnel at this point and we stayed to the left.
Tony then passes me right at 2 miles and someone says to him he is in 2nd place. My 2 mile split was 6:19. I stay behind him as long as I can and then he gradually pulls ahead of me. At this point, legs are feeling a little dead and there is a slight incline to go up. Then we reach a point where it goes downhill and I regain my speed to about a 6:05 pace. At this point, I’m thinking I can’t let anyone pass me since I am so close to finishing and in 3rd place. I can’t see the guy behind me so wasn’t too worried about him passing me, but I picked up the pace the last 0.3 miles and ran as hard as I could. My third mile was 6:14 and the last 0.1 was 43 sec.
Total time was 18:56. However, the clock said 18:40 something so I thought maybe the chip may have started somewhere ahead of the starting line, but didn’t see a mat. Last year they actually had a starting mat, but I don’t think there was one so I’m not sure why the clock was off. My official time in the results was 18:56 as well. The winning time was 16:35 and Tony’s time was 18:30. The guy behind me was 19:12 so kind of close.
My time is my 3rd fastest 5K so a little disappointed that it wasn’t a PR, but definitely a good race for me. I’m not going to say I started too fast since my overall time was good. I’m thinking about using the same strategy the next time I run a 5K and running the 1st mile really fast. It hurts my time on the last 2 miles, but overall it seems to be to my advantage since I rarely break 19 min.
This is a great event, but I didn’t like the new course. I felt it was confusing and the volunteers were telling us to run on the sidewalks in places and it was difficult to hear them due to the rain. Also, it was very awkward running against the other runners after the turn around since we were running through a parking lot. I heard from one runner that she thought the 10K was short. She said her time was faster than last year and the course was harder since there were 2 hills. Looking at the overall times, I would say I agree with her since some of the top runners were 2 min faster this year. However they had to change the course that morning due to the flooding. Hopefully, next year they will be prepared for an alternate course since this area floods often or maybe they will go back to the old course that was one loop for the 5K and 2 loops for the 10K.
I placed 3rd overall of 203 runners and received the medal for first in my age group 35 – 39 although the overall winner was in my age group. They didn’t give anything for 2nd and 3rd overall this year so only the age group awards. Hugh placed 22nd overall and 2nd in his age group of 45 – 49 with a time of 22:37. I noticed when he crossed the finish the clock said 22:23 so it was definitely off from the chips. There were 109 runners in the 10K. The results are posted on the Columbia Multisport Club web site at the moment instead of the race web site.
We ran the 5K course again and then enjoyed the post race meal of hamburgers, cole slaw, potato salad, baked beans, and cookies.
Above - Andy Below - Hugh
I had considered getting up early to do this run but would have started in the dark. Also, I didn’t sleep very well and back still hurt so stayed in bad and eventually got some decent rest until I got up at 9:30. I remembered the St. Louis Marathon was today so had to go see if any results were posted yet. The half results were up, but nothing for the full at that point.
We went to church and then lunch. I checked the results again and found that a running friend had finally qualified for Boston. He had nearly missed it last fall, but ran a 3:13 today. I arrived at the park about 2:30 pm and the plan was to run 3 loops which is 8 mi per loop with a short out and back on one part. Temp was near 60F which was quite a change from Saturday and the sun was shining. I was hoping I would have a decent pace this week since I only ran 14 miles last Sunday. I felt strong but due to all of the rain the trail was pretty muddy. At one point I caught my left shoe in my right shoe string and fell on my left hand/left buttock, but didn’t fall very hard. My hand was muddy and a couple small cuts from some sharp rocks. I washed off in the next clear stream and was fine. The first 8 miles I ran in 1:14:03 which includes a short water and took a banana Hammer Gel. This was a sample from the race packet yesterday and it was pretty good.
I still felt good on the second 8 miles and ran in 1:17:49 with bathroom break, water break, and a Power Bar Gel, Plain Energy Flavor. This was another sample that I received recently and I liked it even better than the banana Hammer Gel. I would say today that it may be the best gel I have tasted since it had very little taste.
Took off feeling pretty strong for the 3rd loop. Took a short bathroom break at some point. I really tried to push myself a little on this 3rd loop since I figured I would probably slow down. At about 21 miles, my legs were hurting pretty much all over, but it was good pain. I still pushed, but took it a little easier on the downhills and pushed harder on the uphills and flat areas. The last 8 miles ran in 1:18:37.
I’m happy with this run. I felt like I could have kept running a few more miles and my back no longer hurts. Originally when I decided to run the Berryman Trail marathon, I was thinking 4:30 or less. Since then, I have been thinking 3:40 is a reasonable goal. I don’t really know for sure how the race trail compares to the one I’ve been training, but have heard it isn’t as bad, but does have some long inclines. The one I am training on has some pretty steep inclines.
Next week, I’m running on the trail again, but will likely start off on the other side of the road and the plan is to run 16 miles with a total of 50 miles for the week. April 28th- 24 miles long run (total 61 miles), May 5th-16 miles (total 45 miles), May 11-10 miles (total 35 miles), and then the race on May 19th with 18 miles the week of the race.
Running: 59.9 mi
Weight-lifting: 52 min
YTD Running: 841.1
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Sunday, April 08, 2007
Training 4/2 - 4/8 and Cigs Race
Mon- Boatman Hill/Oakland, 8 mi, 1:14:31, 9:19/mi
Tues- Tripp 10K, 6.2, 42:46, 6:58/mi
Wed- Rest
Thurs- Rain Run Route – 7.1 mi, 55:21, 7:48/mi
Evening: Weights, upper body, 43 min
Fri- Boatman Hill/Oakland, 6 mi, 55:06, 9:11/mi
Sat- Cigs Race
We arrived at the Cigs 4 Mile Race headquarters at about 8 am and picked up our race packets. Temp was around 20 F with a strong west wind so I opted to wear the tights. At about 8:20, we took 2 laps around the course for approximately a 2.8 mile warm up which took about 13 min per lap. The course was 1 complete time around the block, then the second time we cut through on another street, and the final time went completely around again.
The race started at 9 am and I would guess there were around 40 runners. We started and pulled ahead in the lead at what felt like a really fast pace. It was difficult to see my watch since my sleeve from my jacket kept getting in the way. I hit the first mile at 5:56, 2nd mile in 5:54, and I’m not sure on the 3rd and 4th mile since I didn’t get my splits. There was some wind on part of the course that really slowed me down when I was running west, but I still felt strong. I stayed in the lead the entire race and finished in 25:12 with an average 6:18/mi pace. This breaks my 2005, 4 mile PR by 4 seconds.
I won the overall award which was a $50 check, first place (rec’d a Show-Me State Games medal) in my age group of 36 – 40, and 1st place in my age group for non-smoker 36 – 40 (received a nail in the coffin stained glass sun catcher). Hugh placed 2nd in his age group 46 - 50 with a time of 30:40.
Sun catcher, Andy's Gold and Hugh's Silver, and $50.00 check
In the afternoon we ran another 3.1 mi to wear out the dogs.
Sun- Prathersville, 14 mi, 1:50:43, 7:55/mi
18F but no wind today.
Running: 51.2 mi
Weight-lifting: 43 min
YTD Running: 781.2
April 14th-Jay Dix Challenge to a Cure
April 21st-Show Me-State Games Stampede 5K
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues- Tripp 10K, 6.2, 42:46, 6:58/mi
Wed- Rest
Thurs- Rain Run Route – 7.1 mi, 55:21, 7:48/mi
Evening: Weights, upper body, 43 min
Fri- Boatman Hill/Oakland, 6 mi, 55:06, 9:11/mi
Sat- Cigs Race
We arrived at the Cigs 4 Mile Race headquarters at about 8 am and picked up our race packets. Temp was around 20 F with a strong west wind so I opted to wear the tights. At about 8:20, we took 2 laps around the course for approximately a 2.8 mile warm up which took about 13 min per lap. The course was 1 complete time around the block, then the second time we cut through on another street, and the final time went completely around again.
The race started at 9 am and I would guess there were around 40 runners. We started and pulled ahead in the lead at what felt like a really fast pace. It was difficult to see my watch since my sleeve from my jacket kept getting in the way. I hit the first mile at 5:56, 2nd mile in 5:54, and I’m not sure on the 3rd and 4th mile since I didn’t get my splits. There was some wind on part of the course that really slowed me down when I was running west, but I still felt strong. I stayed in the lead the entire race and finished in 25:12 with an average 6:18/mi pace. This breaks my 2005, 4 mile PR by 4 seconds.
I won the overall award which was a $50 check, first place (rec’d a Show-Me State Games medal) in my age group of 36 – 40, and 1st place in my age group for non-smoker 36 – 40 (received a nail in the coffin stained glass sun catcher). Hugh placed 2nd in his age group 46 - 50 with a time of 30:40.
Sun catcher, Andy's Gold and Hugh's Silver, and $50.00 checkIn the afternoon we ran another 3.1 mi to wear out the dogs.
Sun- Prathersville, 14 mi, 1:50:43, 7:55/mi
18F but no wind today.
Running: 51.2 mi
Weight-lifting: 43 min
YTD Running: 781.2
April 14th-Jay Dix Challenge to a Cure
April 21st-Show Me-State Games Stampede 5K
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
4/8/07 Prathersville + Roger Wilson Dr, 14 miles
14 miles, 1:50:43 Activity
  
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Sunday, April 01, 2007
Training 3/26 - 4/1 and Granny 5K
Mon- Boatman Hill/Oakland, 6 mi, 52:37, 8:46/mi
Tues- Jaira's Jaunt, 7.2 mi, 52:58, 7:21/mi
Felt very strong.
Evening: upper body weights, 51 min
Wed- Rest
Thurs- Rock Quarry - Mulch Pile, 5 ~ 1/2 mi intervals, 7.9, 56:52, 7:12/mi
Fri- Boatman Hill/Oakland, 6 mi, 53:04, 8:51/mi
Sat- Rock Quarry Trail, 6 mi, 53:38, 8:56/mi
After finishing my run at 8:30, I headed over to the Granny 5K to benefit Granny’s House. I wasn’t feeling very energetic during or after my run so figured I wouldn’t run it too hard. The race started at 9 am and there were 58 people including walkers. I met Hugh there since I would need to leave before 10 am to attend a meeting.
The course was at Stephen’s Lake Park. It was 1 ½ times around the outer track and then to the finish on the inner track. It became apparent as we started that I was able to run fast and based on the rest of the competition should place pretty well. There was a young girl, 11 yrs old in the lead and I just figured she had started a little fast and another guy that I didn’t know. After passing both of them, I was surprised to see my first mile split at 6:11. I hit the second mile split on the second lap also in 6:11. On some of the turns I could see the other guy not far behind me, but no one else was in sight.
Before the 2.5, he passed me and seemed to pick up the pace. I decided to not try to stay with him. I didn’t feel like pushing it that much, but maybe I should have? My 3rd mile split was 6:24, and last 0.1 was 0:39 for a time of 19:25 which I thought wasn’t too bad considering no tapering and an intense week. I placed second overall 21 seconds behind the winner. The 11 year old girl was 3rd at 21:46. Complete results at Granny’s Run. I drank a water, ate a donut and banana and then shortly had to be on my way. The only awards were for 1st place male and female.
Sun- Rockbridge State Park, 20 mi, 3:23:41, 10:11/mi
I ran a little faster this week, but still kind of slow. It rained yesterday so there was more water and mud this week. I ran over in the Gans Creek area first for about 4 miles. It seems like a lot of jumping over trees on the trail in that area. I took a different route this time and went up what seemed like the steepest and longest hill that I’ve seen in this area. I’m still not totally familiar with this trail and somehow ended back at the start. I think there is a way to run longer. Then I went over to the Devil’s Ice box side and ran 2 loops. I’m feeling a lot more stable with no inserts in my shoe and didn’t have any problems twisting my ankle.
Running: 56.2 mi
Weight-lifting: 51 min
YTD Running: 730
April 7th-Cigs 4 Mile Run and Health Fair
April 14th-Jay Dix Challenge to a Cure 5K
April 21st-Show Me-State Games Stampede 5K
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues- Jaira's Jaunt, 7.2 mi, 52:58, 7:21/mi
Felt very strong.
Evening: upper body weights, 51 min
Wed- Rest
Thurs- Rock Quarry - Mulch Pile, 5 ~ 1/2 mi intervals, 7.9, 56:52, 7:12/mi
Fri- Boatman Hill/Oakland, 6 mi, 53:04, 8:51/mi
Sat- Rock Quarry Trail, 6 mi, 53:38, 8:56/mi
After finishing my run at 8:30, I headed over to the Granny 5K to benefit Granny’s House. I wasn’t feeling very energetic during or after my run so figured I wouldn’t run it too hard. The race started at 9 am and there were 58 people including walkers. I met Hugh there since I would need to leave before 10 am to attend a meeting.
The course was at Stephen’s Lake Park. It was 1 ½ times around the outer track and then to the finish on the inner track. It became apparent as we started that I was able to run fast and based on the rest of the competition should place pretty well. There was a young girl, 11 yrs old in the lead and I just figured she had started a little fast and another guy that I didn’t know. After passing both of them, I was surprised to see my first mile split at 6:11. I hit the second mile split on the second lap also in 6:11. On some of the turns I could see the other guy not far behind me, but no one else was in sight.
Before the 2.5, he passed me and seemed to pick up the pace. I decided to not try to stay with him. I didn’t feel like pushing it that much, but maybe I should have? My 3rd mile split was 6:24, and last 0.1 was 0:39 for a time of 19:25 which I thought wasn’t too bad considering no tapering and an intense week. I placed second overall 21 seconds behind the winner. The 11 year old girl was 3rd at 21:46. Complete results at Granny’s Run. I drank a water, ate a donut and banana and then shortly had to be on my way. The only awards were for 1st place male and female.
Sun- Rockbridge State Park, 20 mi, 3:23:41, 10:11/mi
I ran a little faster this week, but still kind of slow. It rained yesterday so there was more water and mud this week. I ran over in the Gans Creek area first for about 4 miles. It seems like a lot of jumping over trees on the trail in that area. I took a different route this time and went up what seemed like the steepest and longest hill that I’ve seen in this area. I’m still not totally familiar with this trail and somehow ended back at the start. I think there is a way to run longer. Then I went over to the Devil’s Ice box side and ran 2 loops. I’m feeling a lot more stable with no inserts in my shoe and didn’t have any problems twisting my ankle.
Running: 56.2 mi
Weight-lifting: 51 min
YTD Running: 730
April 7th-Cigs 4 Mile Run and Health Fair
April 14th-Jay Dix Challenge to a Cure 5K
April 21st-Show Me-State Games Stampede 5K
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Monday, March 26, 2007
Rock Bridge State Park Trail Training Run
I think the distance was actually about 23.5 miles according to my watch. The data recorder seems to record a longer distance for some reason. Activity
  
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