Fifteen miles under a nice morning sun and gentle breeze! That was my Saturday morning. I hope it's just like that on May 26th! What are the chances the weather is absolutely perfect? Does that ever happen?
I approached this LR as a chance to test where I am at time-wise. Like a few weeks ago, I ran these 15 miles exactly how I envision myself running at the Bayshore Marathon. I had a tough start though. For some reason, my legs were tight...breathing was heavy...mentally I just wasn't in it. As always, though, once I stopped and took some water and let my breathe "catch-up", I was able to get right into my planned pace and all the previous impediments melted away. There is something odd about the system reset that takes place whenever I stop for a minute.
I felt strong through-out but particularly in the last 3 miles. I was attempting to average around 7:20/mile for the duration of the run. Each of my last 3 miles were around 7:08/mile and I felt really strong. All in all, I was pleased with the latest time trail. I feel pretty confident I'll still be below a Boston Qualifying pace through 20 miles. After that, all bets are off. I may be able to gut it through...or I may drop off quickly and realize you can't BQ without at least a couple 40-50 mpw in the training bank!
15.0 miles
1:50:13 time
7:21 pace
Four more weeks to go. Well, less than that now. This week is my last real tough week of training. I'll still go hard on my two remaining mid-week medium runs but no more time trials on the LR's.
Looking forward to 21 miles on Saturday...hope everyone else is starting to get psyched.
Next week: My revised goals for the 2007 Bayshore Marathon.
Monday, April 30, 2007
Thursday, April 26, 2007
The Perfect Mile
I was going to wait to comment on Neal Bascomb's The Perfect Mile until I actually finished the book but now is as good a time as any.
I love true life tales of people pushing themselves to the limit and accomplishing their goals. It could be sports, music, education, whatever, I'm always fascinated by people with such dedication to a singular task that they cannot be satisfied until it is accomplished. I'd love to claim a similar driven attitude but I suffer from varied interests and wandering goals.
Looking back, it seems impressive but not very monumental to beat the four minute mile mark. People do it all the time these days. However, in the early 1950's, it was thought to be impossible. In fact, the best medical advice of the day was that, if anyone was to run a 4 minute mile, they would no doubt collapse at the finish line and die of heart failure. Many runners never attempted the feat for fear of shortening their life spans.
I love true life tales of people pushing themselves to the limit and accomplishing their goals. It could be sports, music, education, whatever, I'm always fascinated by people with such dedication to a singular task that they cannot be satisfied until it is accomplished. I'd love to claim a similar driven attitude but I suffer from varied interests and wandering goals.
Looking back, it seems impressive but not very monumental to beat the four minute mile mark. People do it all the time these days. However, in the early 1950's, it was thought to be impossible. In fact, the best medical advice of the day was that, if anyone was to run a 4 minute mile, they would no doubt collapse at the finish line and die of heart failure. Many runners never attempted the feat for fear of shortening their life spans.
The book chronicles the three main challengers to the 4 minute mile - Bannister in England, Landy in Australia, and Santee in America - as they train on 3 separate continents while keeping tabs on each others progress through news reports. Of course, we know that Bannister was the first to accomplish the goal while simultaneously completing his medical degree doing rounds at a local hospital. However, even knowing the outcome, it is very exciting to read the accounts of each runner's progress as they inch closer and closer to the record before Bannister finally breaks through. If you have a chance, take a look. Any runner will be fascinated by this book. It gets my highest recommendation for a sports book.
I see that the film rights to the book are owned by Universal Studios but, as yet, production hasn't begun. I guess we needed another Die Hard installment first.
Running Update: 10 miles last night at a 7:20 pace. This weekend, I'll do 15 miles at around the same pace. I read an article recently that suggested a marathoner should run at marathon pace on the LR every three weeks. I've also read differing accounts that say you shouldn't do your LR's at marathon pace ever. I'm going with the former as I feel stronger and more confident when I hit the LR's at my marathon goal pace and visualize myself working that hard at the marathon itself. This will be the last LR at marathon goal pace. Next weekend, 21 miles and then the blessed taper!
Monday, April 23, 2007
The Battle at Paint Creek Trail
Despite the title of this post, this is not a tale of an old Civil War battle. Or a shoot-out between legendary Old West figures.
Rather, this is the tale of two intrepid marathoners - myself and Mike - who battled some physical and mental barriers on our way to a successful 18 mile training run.
Paint Creek Trail is a former railroad path running between Rochester and Lake Orion about 9 miles in length. The rails, of course, have been removed but a nice packed dirt trail remains for joggers, walkers, and bikers. Lots of trees, a few homes, and a golf course or two line the course. It is a very relaxing setting to tackle a long run.
Due to my son's morning soccer game, Mike had to wait until 11:30 for my arrival at the park - just as the sun was heating the path to over 70 degrees for the day. Combine that with some early morning chores and BOOM! a recipe for a struggled run.
We had targeted 8:30/mile as a goal pace and, I think, we hit that on many of the miles if you discount a walking break here and there. For me, this was a nice pace. I've been dealing with a mild right hamstring strain for the past 6 weeks and have been privately fearful of it turning into something major. This was just what I needed. My hamstring didn't feel sore during or after the run. I'm sure I've been pushing too hard during training runs and needed to pull back a bit.
The second half of the run proved to be a bit of challenge. I think Mike felt he was holding me up when, in fact, I was enjoying the pace quite a bit. There were a few walking breaks and some encouraging words exchanged to spur us to the finish. We made it reasonably close to the targeted time considering the running clock during some walking breaks.
A beautiful day. A good run. Good conversation. For me, the time flew by.
And then tragedy struck.
I realized that my car keys were nowhere to be found. Several miles into the trail, I had the feeling that something was missing and started patting down and couldn't locate my car keys. At that point, there was nothing to be done but finish the course and hope someone turned them into the concession stand or, maybe, I had left them in the car. Either way, I was hoping my car wasn't stolen.
On return to the park, no luck. The concession stand was closed. My car was locked. And I was pretty certain that I had left the key in the grass when I bent down to tie my shoe. A search of the suspected area did not turn up the treasure.
I had to make the phone call.
How do you nicely call you wife and ask her to put both kids in the car and drive them 80 miles across the state to bring you another car key in the middle of the best day of the year?
You just do it.
Big thanks to the wife and kids for putting up with yet another inconvenience this running obsession sometimes creates.
We didn't hit our planned 20 miles but I think this run was a good lesson. Marathoning isn't easy and everything doesn't go as planned. I think the battle we fought on Paint Creek Trail will toughen us up for the marathon.
18 miles in 2:45.
Rather, this is the tale of two intrepid marathoners - myself and Mike - who battled some physical and mental barriers on our way to a successful 18 mile training run.
Paint Creek Trail is a former railroad path running between Rochester and Lake Orion about 9 miles in length. The rails, of course, have been removed but a nice packed dirt trail remains for joggers, walkers, and bikers. Lots of trees, a few homes, and a golf course or two line the course. It is a very relaxing setting to tackle a long run.
Due to my son's morning soccer game, Mike had to wait until 11:30 for my arrival at the park - just as the sun was heating the path to over 70 degrees for the day. Combine that with some early morning chores and BOOM! a recipe for a struggled run.
We had targeted 8:30/mile as a goal pace and, I think, we hit that on many of the miles if you discount a walking break here and there. For me, this was a nice pace. I've been dealing with a mild right hamstring strain for the past 6 weeks and have been privately fearful of it turning into something major. This was just what I needed. My hamstring didn't feel sore during or after the run. I'm sure I've been pushing too hard during training runs and needed to pull back a bit.
The second half of the run proved to be a bit of challenge. I think Mike felt he was holding me up when, in fact, I was enjoying the pace quite a bit. There were a few walking breaks and some encouraging words exchanged to spur us to the finish. We made it reasonably close to the targeted time considering the running clock during some walking breaks.
A beautiful day. A good run. Good conversation. For me, the time flew by.
And then tragedy struck.
I realized that my car keys were nowhere to be found. Several miles into the trail, I had the feeling that something was missing and started patting down and couldn't locate my car keys. At that point, there was nothing to be done but finish the course and hope someone turned them into the concession stand or, maybe, I had left them in the car. Either way, I was hoping my car wasn't stolen.
On return to the park, no luck. The concession stand was closed. My car was locked. And I was pretty certain that I had left the key in the grass when I bent down to tie my shoe. A search of the suspected area did not turn up the treasure.
I had to make the phone call.
How do you nicely call you wife and ask her to put both kids in the car and drive them 80 miles across the state to bring you another car key in the middle of the best day of the year?
You just do it.
Big thanks to the wife and kids for putting up with yet another inconvenience this running obsession sometimes creates.
We didn't hit our planned 20 miles but I think this run was a good lesson. Marathoning isn't easy and everything doesn't go as planned. I think the battle we fought on Paint Creek Trail will toughen us up for the marathon.
18 miles in 2:45.
Monday, April 16, 2007
Good Luck, Boston Runners!
The 111th Boston Marathon is underway in less than desirable conditions as I understand. Wind. Rain. General ugliness. While out on a run, I've often thought (feared?) what it would be like to have to run a marathon in terrible conditions. How would it effect your time? Would you even care and go instead into survival mode? I think of all the conditions (outside of several inches of snow on the ground), I least enjoy running into wind. It feels like you are trudging across a swimming pool. Lately, it seems I'm constantly running into a wind storm. During the real hard gusts, I'll shout "Aw, c'mon now!" to no one in particular. At least it makes me feel better. Best wishes to the Boston Marathon participants. I'd love to join the crowd at the 112th!
With Boston taking place and a recent mention in Runner's World magazine, I decided to rent a little independent movie called Saint Ralph. It's the story of a Catholic school teenager in the 1950's whose father is dead and mother passes into a coma. As he deals with typical teenager adolescent issues, the threat of being forced into an orphanage now hangs over his head. He comes to believe that only through a miracle will his mother awaken from her coma. Coincidentally, he is also told that it would be take a miracle for him to win the Boston Marathon. Ultimately, he decides that he needs to win the marathon in order to save his mother. It's a pretty funny and entertaining little film. I think it would appeal to any Catholic, runner, and fan of independent films...or at least 2 of the 3. Check it out. Besides, where else will you get a Paavo Nurmi reference in a flick?
As for this weekend, my LR wasn't as long as previous weeks due to this being a step back week. Next week I have my first 20 miler. Sunday, due to the lower mileage, I decided to do 13.1 miles at my Bayshore first half-marathon goal pace as a sort of trial run.
I'd like to do the first half in 1:36:30 at Bayshore. My Sunday numbers:
13.1 miles
1:35:47 time
7:19 per mile
Three more weeks of hard training to go!! Getting excited!?
With Boston taking place and a recent mention in Runner's World magazine, I decided to rent a little independent movie called Saint Ralph. It's the story of a Catholic school teenager in the 1950's whose father is dead and mother passes into a coma. As he deals with typical teenager adolescent issues, the threat of being forced into an orphanage now hangs over his head. He comes to believe that only through a miracle will his mother awaken from her coma. Coincidentally, he is also told that it would be take a miracle for him to win the Boston Marathon. Ultimately, he decides that he needs to win the marathon in order to save his mother. It's a pretty funny and entertaining little film. I think it would appeal to any Catholic, runner, and fan of independent films...or at least 2 of the 3. Check it out. Besides, where else will you get a Paavo Nurmi reference in a flick?As for this weekend, my LR wasn't as long as previous weeks due to this being a step back week. Next week I have my first 20 miler. Sunday, due to the lower mileage, I decided to do 13.1 miles at my Bayshore first half-marathon goal pace as a sort of trial run.
I'd like to do the first half in 1:36:30 at Bayshore. My Sunday numbers:
13.1 miles
1:35:47 time
7:19 per mile
Three more weeks of hard training to go!! Getting excited!?
Wednesday, April 11, 2007
Need for Speed V
Ugh. It's snowing again. A nice sideways blizzard going on as I type. I've been seeing lots of global warming reports these days and the possible climate in the U.S. in, say, 50 years. There's talk of raised temperatures in the South and Southwest, increased hurricane activity, and near dust bowl conditions in the Plains states making life there plenty uncomfortable. The irony is that all the folks that have moved South due to the weather may soon be flocking back to the Midwest and Northern states for the same reason. I doubt that will happen. But an interesting thought. I doubt people will ever give up the sun and ocean as long as there are sturdier homes to build and bigger air conditioners to buy.
On to the running update. Yesterday, a return to some speed work!
Goal: 5 miles with each under 7 minutes.
I've decided to wait until after Bayshore before I start doing my speed work on a formal track in intervals. Instead, I approach my speed training fartlek style. I do about 1/2 mile at a brisk but comfortable pace followed by 1/2 mile at sustained, uncomfortably fast pace.
5.0 miles
33:02 time
6:36 pace
Mile 1: 6:31
Mile 2: 6:45
Mile 3: 6:39
Mile 4: 6:46
Mile 5: 6:21
Mission Accomplished (and not the standing-on-the-deck-of-an-aircraft-carrier style but actual mission accomplished)!!
I'll update soon with my read of Bascomb's The Perfect Mile which chronicles the race to become the first person to break the 4 minute mile barrier between Australia's John Landy, Englishman Roger Bannister, and America's Wes Santee. So far, pretty interesting to read what these guys would put themselves through just to shave an extra second off their time.
And the fact that these guys would run hard 50-60 mile weeks in shoes that were little more than strips of leather with string around them and small spikes glued to the bottom really makes me feel pampered in my Asics.
On to the running update. Yesterday, a return to some speed work!
Goal: 5 miles with each under 7 minutes.
I've decided to wait until after Bayshore before I start doing my speed work on a formal track in intervals. Instead, I approach my speed training fartlek style. I do about 1/2 mile at a brisk but comfortable pace followed by 1/2 mile at sustained, uncomfortably fast pace.
5.0 miles
33:02 time
6:36 pace
Mile 1: 6:31
Mile 2: 6:45
Mile 3: 6:39
Mile 4: 6:46
Mile 5: 6:21
Mission Accomplished (and not the standing-on-the-deck-of-an-aircraft-carrier style but actual mission accomplished)!!
I'll update soon with my read of Bascomb's The Perfect Mile which chronicles the race to become the first person to break the 4 minute mile barrier between Australia's John Landy, Englishman Roger Bannister, and America's Wes Santee. So far, pretty interesting to read what these guys would put themselves through just to shave an extra second off their time.
And the fact that these guys would run hard 50-60 mile weeks in shoes that were little more than strips of leather with string around them and small spikes glued to the bottom really makes me feel pampered in my Asics.
Monday, April 09, 2007
Weekend Report
Okay, so, a few things went on this weekend: running, a performance of Rent (viewing - not performing), drove to Traverse City (3.5 hours) and back in one day to pick up the kids from a week at grandma's, and, of course, Easter.
Starting with....RENT.
What a terrific show! The wife and I enjoyed it. It was a a great evening all in all. First, without the kids around, we headed out to a quiet dinner at the Red Cedar Grill in Williamston. Our tastes don't run to the expensive but this was a slightly classier place than we would normally visit (i.e. no kids crayons and coloring books for children). The wife ordered the chicken and mac/cheese and I had the best pot roast I've ever eaten. Of course, half of our check came from drinks from the bar. It was that kind of night.
The show itself was terrific. Great songs and an interesting plot. At first, I was having a hard time getting into it but it slowly grabs hold and you are absorbed before you know it. Les Miserables still holds the title as my favorite musical but this was right up there. Having just received the brochure for next season's Wharton Center shows, it's time to order again!
Running Update:
On Friday, I headed out for my 8 miler. It was cold and windy and I was back in wind pants and my North Face Apex Bionic jacket. In other words, bundled up. I had every intention of doing 8 on Friday and 18 on Easter Sunday. For the first 7 miles, I sputtered about the cold and wind and how tight my legs felt until I was nearly home. Then, I made a split second decision to stop for a GU break and continue on and get the 18 out of the way. I was already out, loosened up, and cold anyhow right? Might as well do 10 more miles and call it a day. So I did. (18 miles @7:35 pace)
Sunday's 8 miler was a little tough. More cold. More wind (some paranormal investigator needs to come to Okemos and examine how the wind can be blowing directly in my face during an entire run when I travel every geographical direction on my route!) My legs were still extremely tight and sore from Friday's LR. Sunday night found me leaning hard on the stair rail for each up/down trip. My Achilles and quads were aching. Mental note: I must look into this "ice bath" concept. (8 miles @ 7:35 pace)
Easter Sunday was a nice day home with the kids and wife. I think they liked what the bunny brought them. My daughter loves Care Bears and she found a few of them in her basket. My son received a new aluminum bat for his upcoming baseball season. We tried to hit some balls for a couple minutes but everyone was frozen so the game ended quickly.
This is a cutback week on my running schedule. I think I need it.
Starting with....RENT.
What a terrific show! The wife and I enjoyed it. It was a a great evening all in all. First, without the kids around, we headed out to a quiet dinner at the Red Cedar Grill in Williamston. Our tastes don't run to the expensive but this was a slightly classier place than we would normally visit (i.e. no kids crayons and coloring books for children). The wife ordered the chicken and mac/cheese and I had the best pot roast I've ever eaten. Of course, half of our check came from drinks from the bar. It was that kind of night.
The show itself was terrific. Great songs and an interesting plot. At first, I was having a hard time getting into it but it slowly grabs hold and you are absorbed before you know it. Les Miserables still holds the title as my favorite musical but this was right up there. Having just received the brochure for next season's Wharton Center shows, it's time to order again!
Running Update:
On Friday, I headed out for my 8 miler. It was cold and windy and I was back in wind pants and my North Face Apex Bionic jacket. In other words, bundled up. I had every intention of doing 8 on Friday and 18 on Easter Sunday. For the first 7 miles, I sputtered about the cold and wind and how tight my legs felt until I was nearly home. Then, I made a split second decision to stop for a GU break and continue on and get the 18 out of the way. I was already out, loosened up, and cold anyhow right? Might as well do 10 more miles and call it a day. So I did. (18 miles @7:35 pace)
Sunday's 8 miler was a little tough. More cold. More wind (some paranormal investigator needs to come to Okemos and examine how the wind can be blowing directly in my face during an entire run when I travel every geographical direction on my route!) My legs were still extremely tight and sore from Friday's LR. Sunday night found me leaning hard on the stair rail for each up/down trip. My Achilles and quads were aching. Mental note: I must look into this "ice bath" concept. (8 miles @ 7:35 pace)
Easter Sunday was a nice day home with the kids and wife. I think they liked what the bunny brought them. My daughter loves Care Bears and she found a few of them in her basket. My son received a new aluminum bat for his upcoming baseball season. We tried to hit some balls for a couple minutes but everyone was frozen so the game ended quickly.
This is a cutback week on my running schedule. I think I need it.
Thursday, April 05, 2007
A New Crown
Sadly, not the kind you wear on the head. Instead, I spent nearly 3 hours reclining in the dentist chair this morning as saliva, water, and tooth shards flumed into the air from my pie hole. Half-way through, I was informed that, on a scale from 1-10 with 10 being the most difficult, mine was a 10. Lucky me. Fortunately, the dentist was terrific and I barely felt a thing. Afterwards, I even got a high five as he told me we nailed a "10.0" on the scorecard. That was a bit odd...but funny.
Side Note: I don't give high-fives. I avoid them at all costs. I typically feel this overwhelming sense of shame when I'm forced into one. I've even been known to walk right away from one and "leave someone hanging".
After a successful dentistry procedure? Alright, I'll give you one. Plus, you still have control of the drill.
Meanwhile, the wife and I are heading to see RENT tomorrow night at the Wharton Center. Sure, I know it's like the 23rd touring ensemble and all and we are several years late but, hey, better late than never. We usually go to 3-4 stage plays/musicals a year and they are always entertaining. Plus, these occasions allow me trot out the phrase "We simply must get to the theater more often" in my most aristocratic tone all evening long to matching eye rolls from the wife, bless her heart.
As for running, what a kick in the gut is this cold snap? I don't have the heart to put all those layers - which I had dutifully tucked away in my drawers - back on again. I should have known. This is Michigan after all. I'll tackle my weekly LR either tomorrow (day off = woo- hoo!) or Sunday all decked out in mountain climbing gear once again. The plan is for an 18 miler and an 8 miler by Sunday in no particular order.
Happy Easter.
Side Note: I don't give high-fives. I avoid them at all costs. I typically feel this overwhelming sense of shame when I'm forced into one. I've even been known to walk right away from one and "leave someone hanging".
After a successful dentistry procedure? Alright, I'll give you one. Plus, you still have control of the drill.
Meanwhile, the wife and I are heading to see RENT tomorrow night at the Wharton Center. Sure, I know it's like the 23rd touring ensemble and all and we are several years late but, hey, better late than never. We usually go to 3-4 stage plays/musicals a year and they are always entertaining. Plus, these occasions allow me trot out the phrase "We simply must get to the theater more often" in my most aristocratic tone all evening long to matching eye rolls from the wife, bless her heart.
As for running, what a kick in the gut is this cold snap? I don't have the heart to put all those layers - which I had dutifully tucked away in my drawers - back on again. I should have known. This is Michigan after all. I'll tackle my weekly LR either tomorrow (day off = woo- hoo!) or Sunday all decked out in mountain climbing gear once again. The plan is for an 18 miler and an 8 miler by Sunday in no particular order.
Happy Easter.
Monday, April 02, 2007
Opening Day!!
Opening day for the Detroit Tigers is here! Hard to believe it is baseball season again what with both the Pistons and Red Wings leading their respective conferences and their playoffs right around the corner. I love baseball. At least, I love watching baseball. I don't really play it anymore. In fact, I haven't played an actual organized game of baseball since about 1992. But, for a statistics geek, baseball is heaven. And it doesn't hurt when your team is one of the favorites to win it all either. Go Tigers! The wife, on the other hand, hates baseball season. She tolerates the occasional Red Wing or Piston game but the Tigers? Yes, hun, they pretty much play every day.Prediction: 93-69 and a wild card playoff spot.
Weekend in Running:
Slow down, relax, take it easy. These were the thoughts heading into Sunday's 17 miler. Two miles in, I pretty much ignored them all. Again, I went at a faster than planned pace for the duration of the run. I'm trying to convince myself that I'm building stamina, strength, and confidence at this pace. What I'm probably doing is running myself into injury, burning out, and "peaking" too soon. Time will tell. Next week, I promise to pull back a little. Really, I will.
The Numbers:
17.0 miles
2:05:13 time
7:22 pace
Miles 1-5 7:23 pace
Miles 6-10 7:22 pace
Miles 11-15 7:23 pace
Miles 16-17 7:18 pace
Three comments:
1) I was able to maintain a BQ pace for 17 miles. Can I hold on for 9 more miles? Not sure...but more time to train.
2) I like the consistency across each 5 mile segment. That's encouraging. I've been focusing on smoothing out my running pace and these results indicate some success.
3) Not one mile was above 7:30.
Like Spring, marathon training is in full bloom! Nice, big, round beautiful blood flowers appeared on my chest after Sunday's run. Time to dig out the body glide.
Sunday, March 25, 2007
Need for Speed IV: 5k Edition
Saturday was the Food and Fitness 5k in East Lansing. I used this as my weekly speed work-out hence the title of this post.
Which lead to a major disappointment and a weekend lost to trying to reflate the ego.
But first things first. Here we are "warming up" for our big race.
She confidently strode to the start line even waving off my offer to run with her like the other parents were doing with their kids.
After a brief delay, the horn sounded and they were off. That's when disaster struck. She took a few strides and then paused a moment unsure if she should go or not (I chalk this up to first race jitters and, of course, age). This pause led to a child behind her running up the back of her leg. You can see the incident captured on film below. Note her left leg turned awkwardly. This was the beginning of the fall that ended with 3 kids lying in a heap on the concrete.
At this point, my daughter became immediately discouraged. Tears were shed, knees were scraped, clothes were wet and she wanted to quit. After some encouragement, she rose again and took off like a shot passing many of the kids who had streamed by her as she lay confused and disappointed on the ground. In the end, she made her way close to the front but, alas, did not win.
Post-race, she was very discouraged. My wife and I spent the rest of the day on Saturday convincing her that this was just a one time fluke and that her next race would go much smoother. God help us, I hope we don't end up looking like liars!
Meanwhile, my son completed the 1/2 mile run intact with no spills, scrapes or tears. He finished 3rd and was very pleased with himself. The kids who beat him were at least a year or two older. He's looking forward to running a 5k now.
As for me, the 5k was an enjoyable experience. It has been since July 2004 that I last ran a race at this distance. I was hoping to do 6:45 per mile and beat 20:50 overall. In the end, I surpassed each of those goals.
Mile 1 was flat and fast. I tried to get out quick in front of the throngs of people to create a little separation before pulling back a little. Mile 2 was a mix of flat sidewalk and a 1/2 mile jaunt up a gently sloping off road trail. I have to say, it was a lot of fun jumping over roots and swerving past leaning branches. Mile 3 was, basically, on the same sidewalk as Mile 1 as this was a down and back course. I was getting pretty winded at about 2.25 miles but just kept my eyes on the small group of people about 15 seconds ahead of me and tried to gain ground. Ultimately, I could not catch the group in front of me but I think they kept my mind preoccupied enough and legs turning quickly to end the race at a good pace.
It once took me 3 years of trying to beat 20 minutes at this distance. When I finally did, I never ran a 5k again until Saturday. I am very pleased to come in at 19:53. I never expected to challenge the 20 minute mark on this day considering I do very little training suitable for this distance. The long distance runs have helped. Three miles seems like nothing anymore.
Mile 1 6:14
Mile 2 6:28
Mile 3 6:30
.11 miles 41 seconds
Here is the three of us after our respective races...pleased and wearing our bling.
It was a pretty exciting morning for us. My daughter was running her first organized race ever - a 100 yard dash. My son was participating in the 1/2 mile race. He has plans for his first 5k later this summer.
My daughter was incredibly excited all week. She was convinced that she was going to win her race. We tried to temper her expectations without dousing her competitive spirit but this was a losing proposition. She's bullheaded and she had no other expectation except to win.
Which lead to a major disappointment and a weekend lost to trying to reflate the ego.
But first things first. Here we are "warming up" for our big race.
She confidently strode to the start line even waving off my offer to run with her like the other parents were doing with their kids.
After a brief delay, the horn sounded and they were off. That's when disaster struck. She took a few strides and then paused a moment unsure if she should go or not (I chalk this up to first race jitters and, of course, age). This pause led to a child behind her running up the back of her leg. You can see the incident captured on film below. Note her left leg turned awkwardly. This was the beginning of the fall that ended with 3 kids lying in a heap on the concrete.
At this point, my daughter became immediately discouraged. Tears were shed, knees were scraped, clothes were wet and she wanted to quit. After some encouragement, she rose again and took off like a shot passing many of the kids who had streamed by her as she lay confused and disappointed on the ground. In the end, she made her way close to the front but, alas, did not win.Post-race, she was very discouraged. My wife and I spent the rest of the day on Saturday convincing her that this was just a one time fluke and that her next race would go much smoother. God help us, I hope we don't end up looking like liars!
Meanwhile, my son completed the 1/2 mile run intact with no spills, scrapes or tears. He finished 3rd and was very pleased with himself. The kids who beat him were at least a year or two older. He's looking forward to running a 5k now.
As for me, the 5k was an enjoyable experience. It has been since July 2004 that I last ran a race at this distance. I was hoping to do 6:45 per mile and beat 20:50 overall. In the end, I surpassed each of those goals.
Mile 1 was flat and fast. I tried to get out quick in front of the throngs of people to create a little separation before pulling back a little. Mile 2 was a mix of flat sidewalk and a 1/2 mile jaunt up a gently sloping off road trail. I have to say, it was a lot of fun jumping over roots and swerving past leaning branches. Mile 3 was, basically, on the same sidewalk as Mile 1 as this was a down and back course. I was getting pretty winded at about 2.25 miles but just kept my eyes on the small group of people about 15 seconds ahead of me and tried to gain ground. Ultimately, I could not catch the group in front of me but I think they kept my mind preoccupied enough and legs turning quickly to end the race at a good pace.
It once took me 3 years of trying to beat 20 minutes at this distance. When I finally did, I never ran a 5k again until Saturday. I am very pleased to come in at 19:53. I never expected to challenge the 20 minute mark on this day considering I do very little training suitable for this distance. The long distance runs have helped. Three miles seems like nothing anymore.
Mile 1 6:14
Mile 2 6:28
Mile 3 6:30
.11 miles 41 seconds
Here is the three of us after our respective races...pleased and wearing our bling.
We're number 2!! We're number 2!!
That is, I finished 2nd in my age group and 28th overall of 641 finishers. I suspect this race isn't very popular for the top runners considering those results. Anyhow, it netted me a decent little silver medal to bury away in my bedroom drawer. Cool.
Sunday: An easy 11 miler at 7:40 pace.
Thursday, March 22, 2007
Family on the Run
I skipped my weekly Tuesday speed work-out in anticipation of running my first 5k since July 2004. I can't believe it has been that long since I did a 5k! I get all wrapped up in my next goal (running a 15k....then running a marathon...then trying to BQ) that I completely tune out other races.
So, this Saturday I'll be participating in East Lansing's Food and Fitness 5k.
Also, my nine year old son will be in the 1/2 mile run.
And my five year old daughter will be doing the 100 yard dash.
This race is a total bargain as well. For me, $18 entry fee gets you a Brooks technical running shirt, post-race feast (this is sponsored by the Lansing Dietetic Association after all) and a finishers medal. For the kids, $5 each gets them a t-shirt and a finishers medal.
It should be fun. Wife will be there taking pictures. Maybe I'll actually post some photos afterwards.
I'm not expecting to set any PR or anything for this distance. In fact, I'd be happy with anything below 21 minutes. I'd like to average 6:45 per mile if possible. We'll see if the legs have that in them any longer.
So, this Saturday I'll be participating in East Lansing's Food and Fitness 5k.
Also, my nine year old son will be in the 1/2 mile run.
And my five year old daughter will be doing the 100 yard dash.
This race is a total bargain as well. For me, $18 entry fee gets you a Brooks technical running shirt, post-race feast (this is sponsored by the Lansing Dietetic Association after all) and a finishers medal. For the kids, $5 each gets them a t-shirt and a finishers medal.
It should be fun. Wife will be there taking pictures. Maybe I'll actually post some photos afterwards.
I'm not expecting to set any PR or anything for this distance. In fact, I'd be happy with anything below 21 minutes. I'd like to average 6:45 per mile if possible. We'll see if the legs have that in them any longer.
Monday, March 19, 2007
Getting to Know Garmin
Thanks again to the wife for the Garmin. I'm a huge stat geek (during the season, ask me any Detroit Tiger batting average, HR, RBI and I'll spit it out at you). We just got a new laptop at home so I finally loaded up the Garmin software and imported the history training. Charts, graphs, stats...woo-wee, I love it.
I've been trying to figure out how to load the data onto the blog. It seems like you have to go through an intermediary of some sort to take it from your laptop into a training tool...something through MotionBased.com or TrainingPerks.com, etc. Not sure how to do this yet. So far, clip/paste doesn't seem to format correctly. I think I need the html code to plug in for the charts.
Also, I'm not sure what happens if Garmin runs into a signal interference? Anyone have that happen? Does it shut down...or pause and resume when a signal is relocated? During this time, does it ignore your run progress...or catch-up by calculating time and distance since the interference? I'm not sure I've ever had any problems with signal before...just wondering what would happen if I did.
Sunday's long run was a total blast. Probably my best run ever. Make no mistake, I'm paying for it a bit today in the form of sore hips and tight calves but, overall, not too bad. Again, I had no intention of pushing speed on a 15 mile weekly long run. Really, it just happened. I'll have to make sure I pull back a bit for the next few weeks to avoid burn-out. I'm really pleased and surprised at the pace I maintained. A BQ at Bayshore no longer seems completely out of the question. Still, not probable, but within the realm of possibility. Dare to dream.
15 miles
1:50:02 time
7:20 pace
If I break this down to 3 five mile groups, each group was progressively faster:
Mile 1-5: 7:27 pace
Mile 6-10: 7:21 pace
Mile 11-15: 7:12 pace
Mile 14 clocked in at 6:37!! If this is accurate and Garmin didn't have some sort of glitch, this would be my fastest mile for 2007.
It was just one of those days. I felt like I was going quicker than normal. Everything was working very smoothly and comfortably. Time to pull back a bit and finally run the relaxed pace I've been promising.
Fortunately, this is a step back week on the training plan. I think I'll need it.
I've been trying to figure out how to load the data onto the blog. It seems like you have to go through an intermediary of some sort to take it from your laptop into a training tool...something through MotionBased.com or TrainingPerks.com, etc. Not sure how to do this yet. So far, clip/paste doesn't seem to format correctly. I think I need the html code to plug in for the charts.
Also, I'm not sure what happens if Garmin runs into a signal interference? Anyone have that happen? Does it shut down...or pause and resume when a signal is relocated? During this time, does it ignore your run progress...or catch-up by calculating time and distance since the interference? I'm not sure I've ever had any problems with signal before...just wondering what would happen if I did.
Sunday's long run was a total blast. Probably my best run ever. Make no mistake, I'm paying for it a bit today in the form of sore hips and tight calves but, overall, not too bad. Again, I had no intention of pushing speed on a 15 mile weekly long run. Really, it just happened. I'll have to make sure I pull back a bit for the next few weeks to avoid burn-out. I'm really pleased and surprised at the pace I maintained. A BQ at Bayshore no longer seems completely out of the question. Still, not probable, but within the realm of possibility. Dare to dream.
15 miles
1:50:02 time
7:20 pace
If I break this down to 3 five mile groups, each group was progressively faster:
Mile 1-5: 7:27 pace
Mile 6-10: 7:21 pace
Mile 11-15: 7:12 pace
Mile 14 clocked in at 6:37!! If this is accurate and Garmin didn't have some sort of glitch, this would be my fastest mile for 2007.
It was just one of those days. I felt like I was going quicker than normal. Everything was working very smoothly and comfortably. Time to pull back a bit and finally run the relaxed pace I've been promising.
Fortunately, this is a step back week on the training plan. I think I'll need it.
Friday, March 16, 2007
Announcing...
ANOTHER REGISTRATION!!
Back to Chicago for the 30th anniversary of the Chicago Marathon. This decision was easy. I love the city. I loved the marathon. 30th anniversary. I know some people already registered and another friend of mine will soon be registering.
I couldn't miss this one.
That completes my marathon registrations for the year (technically Disney is 2008 but since all the training for it will take place in 2007, it counts for this year).
I see that Dean Karnazes will be at the Chicago registration expo. His Ultramarathon Man book was really an interesting, exciting read. I've adopted his "Embrace the pain" motto for my own, comparatively minor, struggles during a difficult run. For me, it actually does work. By repeating this phrase through my head, my attitude changes positively when I encounter a stretch where I feel like stopping or slowing way down.
See you in Chicago!
Wednesday, March 14, 2007
Need for Speed III
Yesterday's speed work yielded mixed results. The weather: Fantastic. 74 degrees! Shorts...no hats, gloves, or running jackets. Nice.
However, I was breaking in a new pair of shoes. I knew better than to break them in during intense running but I'm not that bright. Basically, I said, 'This is going to hurt' and took them out of the box, clipped the tags, put them on, and took off.
After mile 2, I needed a 15 second rest. I even stopped the Garmin clock during this time. I felt like I had flipper's on my feet. After mile 3, I slowed to a crawl for another 15 seconds before sucking it back up and resuming a decent pace for the final 2 miles.
Funny thing I've notice about myself - not sure if anyone else has noticed this about themselves - but, if I go out too fast and get really run down quickly, I find that if I just take a quick break...walk for a few seconds, stop and rest for a few seconds, take a quick drink of water, etc...my body seems to reset entirely and I can get right back going with little sign of the previous fatigue. It's like my cardiovascular is just a step behind my legs and needs to "catch up". Once it does, I can get back rolling again. Weird. Probably has something to do with lactic acid levels or something.
The result of this work-out indicates I'm still not able to maintain a consistent speed. I did record my single best mile of the year so far but dropped every mile thereafter. My focus is to maintain speed across 3 miles before stepping back a bit for miles 4 and 5. Still a work in progress.
The numbers:
5.02 miles
34:40 time
6:54 pace
Mile 1 6:38 *Best Mile in 2007
Mile 2 6:49
Mile 3 6:54
Mile 4 7:17 * Mile 4 is always my worst
Mile 5 6:52* Mile 5 is always faster than 4. Running to the finish harder?
Overall, I obtained my stated goal of 5 miles in under 35 minutes. Next up, how about 3 miles at a consistent 6:45 pace or less?
However, I was breaking in a new pair of shoes. I knew better than to break them in during intense running but I'm not that bright. Basically, I said, 'This is going to hurt' and took them out of the box, clipped the tags, put them on, and took off.
After mile 2, I needed a 15 second rest. I even stopped the Garmin clock during this time. I felt like I had flipper's on my feet. After mile 3, I slowed to a crawl for another 15 seconds before sucking it back up and resuming a decent pace for the final 2 miles.
Funny thing I've notice about myself - not sure if anyone else has noticed this about themselves - but, if I go out too fast and get really run down quickly, I find that if I just take a quick break...walk for a few seconds, stop and rest for a few seconds, take a quick drink of water, etc...my body seems to reset entirely and I can get right back going with little sign of the previous fatigue. It's like my cardiovascular is just a step behind my legs and needs to "catch up". Once it does, I can get back rolling again. Weird. Probably has something to do with lactic acid levels or something.
The result of this work-out indicates I'm still not able to maintain a consistent speed. I did record my single best mile of the year so far but dropped every mile thereafter. My focus is to maintain speed across 3 miles before stepping back a bit for miles 4 and 5. Still a work in progress.
The numbers:
5.02 miles
34:40 time
6:54 pace
Mile 1 6:38 *Best Mile in 2007
Mile 2 6:49
Mile 3 6:54
Mile 4 7:17 * Mile 4 is always my worst
Mile 5 6:52* Mile 5 is always faster than 4. Running to the finish harder?
Overall, I obtained my stated goal of 5 miles in under 35 minutes. Next up, how about 3 miles at a consistent 6:45 pace or less?
Saturday, March 10, 2007
Two Problems = Great Run
This morning I tackled my longest run since last October during the Chicago marathon. I was pretty excited about getting out there. Usually, Sunday is my long run day but after taking one look at the morning weather (50 degrees and sunny) I decided today was the day.
The melting snow created some small pools causing some side to side dodging. Every now and then, a foot would get sucked into a mud pit and escape with a sucking sound. I probably should have splashed through the puddles instead. I came back covered in mud below the knee with my previously white socks a new shade of brown.
But it was a beautiful day....which leads me to my only two problems with this LR:
1) I wore too many layers. I was sweating like a madman. Probably had one too many shirts on. And the Adidas wind pants were questionable. I probably should have gone with shorts. Hard to break the winter habit though. I was dripping with sweat and mud and the layers felt like they were dragging me down by the end.
2) I went out too fast. Not on purpose; it was just such a great day. I had no idea how fast I was going and didn't bother to look at Garmin. The last 4 miles were a bit torturous as a result.
Ahhh, Spring has SPRUNG!! Has it not?
The numbers:
14.1 miles
1:47:31 time
7:37 per mile
My first several miles were all under 7:30...as was the 11th mile for some reason. I was pretty whipped by the end though. It wasn't a comforting thought to consider I have to average 7:30 per mile for 26.2 to BQ. Ugh. A ways to go.
Still, a great day. A great run. All hail King Spring!
The melting snow created some small pools causing some side to side dodging. Every now and then, a foot would get sucked into a mud pit and escape with a sucking sound. I probably should have splashed through the puddles instead. I came back covered in mud below the knee with my previously white socks a new shade of brown.
But it was a beautiful day....which leads me to my only two problems with this LR:
1) I wore too many layers. I was sweating like a madman. Probably had one too many shirts on. And the Adidas wind pants were questionable. I probably should have gone with shorts. Hard to break the winter habit though. I was dripping with sweat and mud and the layers felt like they were dragging me down by the end.
2) I went out too fast. Not on purpose; it was just such a great day. I had no idea how fast I was going and didn't bother to look at Garmin. The last 4 miles were a bit torturous as a result.
Ahhh, Spring has SPRUNG!! Has it not?
The numbers:
14.1 miles
1:47:31 time
7:37 per mile
My first several miles were all under 7:30...as was the 11th mile for some reason. I was pretty whipped by the end though. It wasn't a comforting thought to consider I have to average 7:30 per mile for 26.2 to BQ. Ugh. A ways to go.
Still, a great day. A great run. All hail King Spring!
Wednesday, March 07, 2007
Need for Speed II
I'm going to continue posting and tracking my speed training so I can keep track and, hopefully, note progress. Again, due to the weather, I was unable to use the local high school track. My course took me around the neighborhood across the street from mine 3x and then once around my 'hood arriving back in my driveway after 4.32 miles.
During each mile, I maintained a steady, brisk - but not a pushed - pace for about a 1/2 mile and then a 1/2 mile of hard effort. The first two miles were manageable. I really started to wear down during the third mile. I found little extra energy to pick up and maintain much of a pace during the 3rd pick-up.
4.32 miles
29:53 time
6:55 per mile
Mile 1: 6:41
Mile 2: 6:44
Mile 3: 6:55
Mile 4: 7:20
.32 mile: 7:00 pace
Not as consistent across all 4 miles as my first effort but, overall, a better pace. Next week, I'll up the total distance to around 5 miles and see if I can still maintain an overall pace of 7 minutes or less.
During each mile, I maintained a steady, brisk - but not a pushed - pace for about a 1/2 mile and then a 1/2 mile of hard effort. The first two miles were manageable. I really started to wear down during the third mile. I found little extra energy to pick up and maintain much of a pace during the 3rd pick-up.
4.32 miles
29:53 time
6:55 per mile
Mile 1: 6:41
Mile 2: 6:44
Mile 3: 6:55
Mile 4: 7:20
.32 mile: 7:00 pace
Not as consistent across all 4 miles as my first effort but, overall, a better pace. Next week, I'll up the total distance to around 5 miles and see if I can still maintain an overall pace of 7 minutes or less.
Tuesday, March 06, 2007
A new PR.....
...for my friend Phil who completed the Little Rock Marathon this past weekend. Congratulations go to him. Despite the challenging head winds and rolling hills in the middle of the course, he was able to set a new PR at 4:02. That's marathon number 5 for him! I take some pride in his accomplishments because I *ahem* was the person who challenged him to run in the first place. He trained for the Cherry Festival 5k and ran with me in his first race in 2003. Then, he pushed me to tackle my first marathon last year.
I scratched out 12.5 miles on Sunday once again laboring under the multiple layers and wind chill. I'm ready for spring now. Like right now...this instant. Enough already.
I completed Schlosser's Fast Food Nation and, coincidentally, watched the same titled movie that was just released to DVD. The film tried to cram too many political messages into an hour and 45 minutes. I'm all for political or social commentary in a film but it needs to be focused and defined. The movie tried to throw all the subjects covered by the book onto the screen and didn't expand or follow through on most of them. So they just slid to the floor with a KERPLOP! Still, I'd grade it a B and recommend it as at least worth a look.
I'm quite a ways into Karnazes' Ultramarathon Man. Some could see it as an exercise of a man patting himself on the back publicly. When you've accomplished this much, I think there is some room to brag. And it makes for a pretty good story also. I can already see the movie.....someone has it in production don't they?
I scratched out 12.5 miles on Sunday once again laboring under the multiple layers and wind chill. I'm ready for spring now. Like right now...this instant. Enough already.
I completed Schlosser's Fast Food Nation and, coincidentally, watched the same titled movie that was just released to DVD. The film tried to cram too many political messages into an hour and 45 minutes. I'm all for political or social commentary in a film but it needs to be focused and defined. The movie tried to throw all the subjects covered by the book onto the screen and didn't expand or follow through on most of them. So they just slid to the floor with a KERPLOP! Still, I'd grade it a B and recommend it as at least worth a look.
I'm quite a ways into Karnazes' Ultramarathon Man. Some could see it as an exercise of a man patting himself on the back publicly. When you've accomplished this much, I think there is some room to brag. And it makes for a pretty good story also. I can already see the movie.....someone has it in production don't they?
Wednesday, February 28, 2007
Need for Speed
As the previous post mentioned, I've been thinking a bit lately about my training plan. I've been revising it on the fly to balance my non-running life and running goals. I really can't afford to add more running days per week. Three or four is going to have to do. For the three day week, I've been doing one short run (3-5 miles), one medium run (6-9 miles) and one long run (10+ miles). When I do 4 days, I'll add a second medium distance run.
I've decided to incorporate more speed training. My short run will now focus primarily on pushing speed. When the weather finally clears (and my nearby high school track is ice free), I'll be doing some repeats around the track combined with a fast 1-2 miler on the way there and home. I'll run a "relaxed" medium run. For the weekly long run, I will run at a relaxed pace also but will be doing some quarter mile pick-ups every 2 miles to try and infuse some speed into the longer distances (without - hopefully - wearing myself down). That's the plan for now.
During last summer's training for the Chicago Marathon, I primarily worried about building endurance and simply increasing mileage with complete disregard for speed. I'll be focusing on speed a bit more now that I know I can cover the distance.
To that end, last night's run (no repeats though) around the couple neighborhoods near my house looked like this according to Garmin:
4.36 miles
31:02 time
7:07 per mile
Mile 1: 7:07
Mile 2: 7:03
Mile 3: 7:07
Mile 4: 7:07
.36 mile: 7:20 pace
I'm pretty happy with this. The roads were still icy in spots causing temporary slow downs. When will the spring thaw begin?!! My marathon anxiety is starting and I'm itching (literally) to take off these layers...
I've decided to incorporate more speed training. My short run will now focus primarily on pushing speed. When the weather finally clears (and my nearby high school track is ice free), I'll be doing some repeats around the track combined with a fast 1-2 miler on the way there and home. I'll run a "relaxed" medium run. For the weekly long run, I will run at a relaxed pace also but will be doing some quarter mile pick-ups every 2 miles to try and infuse some speed into the longer distances (without - hopefully - wearing myself down). That's the plan for now.
During last summer's training for the Chicago Marathon, I primarily worried about building endurance and simply increasing mileage with complete disregard for speed. I'll be focusing on speed a bit more now that I know I can cover the distance.
To that end, last night's run (no repeats though) around the couple neighborhoods near my house looked like this according to Garmin:
4.36 miles
31:02 time
7:07 per mile
Mile 1: 7:07
Mile 2: 7:03
Mile 3: 7:07
Mile 4: 7:07
.36 mile: 7:20 pace
I'm pretty happy with this. The roads were still icy in spots causing temporary slow downs. When will the spring thaw begin?!! My marathon anxiety is starting and I'm itching (literally) to take off these layers...
Monday, February 26, 2007
Quality vs. Quantity
Quality versus Quantity. In a runner's world, I know these two are not mutually exclusive. I know there are many training plans, testimonials, examples, etc. of runner's who have managed to employ both quality and quantity in their regiment.
I am not one of them.
I am constantly learning more and more about running and how to improve my training and enjoyment. The one area I have made little progress is understanding how to manage quality runs against endurance building quantity. I have always tended to focus on high quality training runs at the expense of high mileage weeks. I value my rest. I almost never run on consecutive days despite the fact that most training plans prescribe just that. I never run at a pace like 90 seconds off my race pace (sometimes called a recovery run.) Most of my runs are probably 1-2 notches below how I would run during a race. For example, if I do a 10 mile run, I would train at 7:45 pace while I could do a 7:15 pace in the race itself. Occasionally, I might even train at a 7:30 pace for that distance. All of the time. The point is, with each run, I'm trying to run at a fairly brisk pace. It is a habit I started while training for the smaller 5k speed races and I really haven't changed despite moving on to longer distances.
I'm not sure if this is okay or I'm actually holding myself back. In my mind, I've always convinced myself that, hey, I may not be doing the big mileage but when I do go out I go out hard and fast. High quality runs. I type this rather sheepishly (not sure how you convey that in the written word) because I know that if I ran this by a training expert, the entire notion of High Quality Only runs would be immediately torn to shreds. The thing is that, when you only run 3-4 times a week, I would feel like I'm not getting anything out of 1-2 relaxed runs at a pace 60+ seconds slower than usual. The little voice in the back of my head (which also tells me to sit on the couch and drink beer occasionally) tells me this is incorrect but so far hasn't managed to convince the conscious reasoning part.
I'm sure I'm going about this training thing all wrong. But, for now while I keep seeing improvement, I'll press on with the emphasis on Quality rather than Quantity. It will probably not sink in to make the change until my training levels off.
Week in Review:
Despite what you have just read above, for the first time in over 2 years, I ran on 3 consecutive days (and 4 of 5). A little guilt crept in from the low mileage previous week. For the past seven days, I did nearly 32 miles. For kicks, during one run, I decided to really turn it on about halfway through one mile just to see what time I could post for that mile. I was happy to see 6:57 for that mile (and only "went for it" for half of that mile). I haven't registered a below 7 minute mile in awhile. Nice to know it's still there if I need it. And I may soon. I'm eye-balling a 5k in late March.
I am not one of them.
I am constantly learning more and more about running and how to improve my training and enjoyment. The one area I have made little progress is understanding how to manage quality runs against endurance building quantity. I have always tended to focus on high quality training runs at the expense of high mileage weeks. I value my rest. I almost never run on consecutive days despite the fact that most training plans prescribe just that. I never run at a pace like 90 seconds off my race pace (sometimes called a recovery run.) Most of my runs are probably 1-2 notches below how I would run during a race. For example, if I do a 10 mile run, I would train at 7:45 pace while I could do a 7:15 pace in the race itself. Occasionally, I might even train at a 7:30 pace for that distance. All of the time. The point is, with each run, I'm trying to run at a fairly brisk pace. It is a habit I started while training for the smaller 5k speed races and I really haven't changed despite moving on to longer distances.
I'm not sure if this is okay or I'm actually holding myself back. In my mind, I've always convinced myself that, hey, I may not be doing the big mileage but when I do go out I go out hard and fast. High quality runs. I type this rather sheepishly (not sure how you convey that in the written word) because I know that if I ran this by a training expert, the entire notion of High Quality Only runs would be immediately torn to shreds. The thing is that, when you only run 3-4 times a week, I would feel like I'm not getting anything out of 1-2 relaxed runs at a pace 60+ seconds slower than usual. The little voice in the back of my head (which also tells me to sit on the couch and drink beer occasionally) tells me this is incorrect but so far hasn't managed to convince the conscious reasoning part.
I'm sure I'm going about this training thing all wrong. But, for now while I keep seeing improvement, I'll press on with the emphasis on Quality rather than Quantity. It will probably not sink in to make the change until my training levels off.
Week in Review:
Despite what you have just read above, for the first time in over 2 years, I ran on 3 consecutive days (and 4 of 5). A little guilt crept in from the low mileage previous week. For the past seven days, I did nearly 32 miles. For kicks, during one run, I decided to really turn it on about halfway through one mile just to see what time I could post for that mile. I was happy to see 6:57 for that mile (and only "went for it" for half of that mile). I haven't registered a below 7 minute mile in awhile. Nice to know it's still there if I need it. And I may soon. I'm eye-balling a 5k in late March.
Monday, February 19, 2007
Slump
I'm in a weather-induced running slump.
I have no treadmill....or access to one short of paying for a gym membership which I don't want to do just for 2 winter months...so I have to complete my runs outside...
Now I remember why, in prior years, I didn't run much in Jan and Feb.
I was in danger of posting only 6 miles for last week. SIX MILES!
The wife and I took a long weekend in Traverse City and returned yesterday at 6 PM. I rushed inside, threw on my running gear and took off for another 6 mile run (supposed to be 11 but who's counting?). For the week, I managed a pathetic total of 12.25 miles. I am determined that this is the low point. With the weather looking better, it's time to get serious.
6.13 miles
47:48
7:48 pace/mi
Side Note #1: I had this weird sensation that I was about to be attacked by a wolf while running at the back of a heavily wooded neighborhood. I think it was because it was dark and I heard a large dog howling in the distance. Pretty ridiculous...but it did put a jump in my step. Ever get one of those weird feelings that something is stalking you while running?
Side Note #2: I want to give acknowledgement to my lovely, supportive wife. She reads this blog periodically and mentioned to me the other day that there was not much in here about her. Now, I thought I was doing us all a favor by keeping the personal business of the other innocent members of my family out of this column. However, I'll try and change that. :)
Wife put us into a hotel for the weekend. Cold weather, hot tub....beer and rum...no kids. You can see where that went. Also, we tried one of the newer Traverse City restaurants - The Blue Tractor - which replaced Dill's Olde Towne saloon. Weird not to see Dill's there but this place was reasonably priced, pretty solid food, and had a nice atmosphere. Nothing fancy though. If you want a decent meal without going to a chain restaurant, I recommend.
I have no treadmill....or access to one short of paying for a gym membership which I don't want to do just for 2 winter months...so I have to complete my runs outside...
Now I remember why, in prior years, I didn't run much in Jan and Feb.
I was in danger of posting only 6 miles for last week. SIX MILES!
The wife and I took a long weekend in Traverse City and returned yesterday at 6 PM. I rushed inside, threw on my running gear and took off for another 6 mile run (supposed to be 11 but who's counting?). For the week, I managed a pathetic total of 12.25 miles. I am determined that this is the low point. With the weather looking better, it's time to get serious.
6.13 miles
47:48
7:48 pace/mi
Side Note #1: I had this weird sensation that I was about to be attacked by a wolf while running at the back of a heavily wooded neighborhood. I think it was because it was dark and I heard a large dog howling in the distance. Pretty ridiculous...but it did put a jump in my step. Ever get one of those weird feelings that something is stalking you while running?
Side Note #2: I want to give acknowledgement to my lovely, supportive wife. She reads this blog periodically and mentioned to me the other day that there was not much in here about her. Now, I thought I was doing us all a favor by keeping the personal business of the other innocent members of my family out of this column. However, I'll try and change that. :)
Wife put us into a hotel for the weekend. Cold weather, hot tub....beer and rum...no kids. You can see where that went. Also, we tried one of the newer Traverse City restaurants - The Blue Tractor - which replaced Dill's Olde Towne saloon. Weird not to see Dill's there but this place was reasonably priced, pretty solid food, and had a nice atmosphere. Nothing fancy though. If you want a decent meal without going to a chain restaurant, I recommend.
Friday, February 16, 2007
President's Weekend, etc.
My son has a poster in his room of the 41 presidents prior to George II standing or sitting in chronological order. It's a print of a drawing and each of the presidents look vaguely cartoonish wearing over stylistic garb from the era they represented (Ronald Reagan looks out of place and time wearing a cowboy hat and boots but, hey, what are you going to do). When my son was 4 years old, he could name every president by sight. It was a neat party trick to pull out for friends and family. And a terrific memory game for him. I don't know if it is related to that exercise or not but, at 9 years old, he now has one of the best memories I've seen.
I was going to subject you, the reader, to a political rant this morning. As always, there's a lot going on and much to be commented on. But, frankly, I just don't have the motivation or energy.
Instead, you'll have to deal with half-baked thoughts....pretty to look at but still gooey on the inside. And it won't taste good going down.
Immigration
I chuckle when I hear the outrage directed at illegal immigrants. And laugh out loud over the notion of building a 500 mile fence to keep "them" out. Hey, I'd prefer everyone enter this country legally as well. But, make no mistake, they come because LARGE CORPORATIONS run by conservative white men will hire them for a reduced wage. No jobs = no stampede across the border. Want to turn off the "supply" of illegals? Get rid of the "demand". I was reminded of this again while reading Fast Food Nation and the meatpacking industries recent history of hiring illegal immigrants. Even going so far as sending "recruiters" to border Texas towns to load people on buses and drive them to Nebraska and North Dakota for low wage work. A large percentage of the workers on the lines at the beginning of the fast food pipeline are illegals. They work cheap. Don't try to unionize. And will not be provided company paid health care or unemployment. Next time you find yourself in a debate over immigration, let's direct our anger to the root cause: exploitative corporations.
2008 election
Honestly, we are dealing with this already? It's become a non-stop campaign cycle in this country. At this point, does anyone really want a retread of the old, stale politician - a veteran of the Partisan Wars (1994-current). I want a fresh voice. An innovative thinker. I guess everyone wants that too. Do we have one in names like Clinton, McCain, Giuliani, etc? I'm not sure. I think our next president hasn't identified him or herself yet. In a word, I think our next president needs to be INSPIRATIONAL. Somebody needs to inspire this nation back to our core ideals and get people believing in "America" again. And I have an inkling of who that might be.
Iraq War
This is over right? Let's get back to rooting out the terrorists. Why do I never hear Bin Laden's name anymore? I haven't forgotten. Have you?
Presidential History
Why did our ancestors vote for Grover Cleveland in two non-sequential terms? He has screwed up our presidential numbering system and, most importantly, my son's poster. Do you draw the same guy twice - on either side of Benjamin Harrison? Not likely. Despite the distinction of being the president Most Likely to be a Member of Biker Gang (check out that cool mustache and portly figure) he's thrown a monkey wrench into the nice sequential presidential order.
Happy President's Day! I don't know what I'll buy my wife to celebrate. And how is it that the chocolate industry hasn't jumped all over this "holiday" yet. Where is my little box of edible chocolate presidential busts? The Bush one is filled with nuts! Mmmm, I love the Calvin Coolidge.
I was going to subject you, the reader, to a political rant this morning. As always, there's a lot going on and much to be commented on. But, frankly, I just don't have the motivation or energy.
Instead, you'll have to deal with half-baked thoughts....pretty to look at but still gooey on the inside. And it won't taste good going down.
Immigration
I chuckle when I hear the outrage directed at illegal immigrants. And laugh out loud over the notion of building a 500 mile fence to keep "them" out. Hey, I'd prefer everyone enter this country legally as well. But, make no mistake, they come because LARGE CORPORATIONS run by conservative white men will hire them for a reduced wage. No jobs = no stampede across the border. Want to turn off the "supply" of illegals? Get rid of the "demand". I was reminded of this again while reading Fast Food Nation and the meatpacking industries recent history of hiring illegal immigrants. Even going so far as sending "recruiters" to border Texas towns to load people on buses and drive them to Nebraska and North Dakota for low wage work. A large percentage of the workers on the lines at the beginning of the fast food pipeline are illegals. They work cheap. Don't try to unionize. And will not be provided company paid health care or unemployment. Next time you find yourself in a debate over immigration, let's direct our anger to the root cause: exploitative corporations.
2008 election
Honestly, we are dealing with this already? It's become a non-stop campaign cycle in this country. At this point, does anyone really want a retread of the old, stale politician - a veteran of the Partisan Wars (1994-current). I want a fresh voice. An innovative thinker. I guess everyone wants that too. Do we have one in names like Clinton, McCain, Giuliani, etc? I'm not sure. I think our next president hasn't identified him or herself yet. In a word, I think our next president needs to be INSPIRATIONAL. Somebody needs to inspire this nation back to our core ideals and get people believing in "America" again. And I have an inkling of who that might be.
Iraq War
This is over right? Let's get back to rooting out the terrorists. Why do I never hear Bin Laden's name anymore? I haven't forgotten. Have you?
Presidential History
Why did our ancestors vote for Grover Cleveland in two non-sequential terms? He has screwed up our presidential numbering system and, most importantly, my son's poster. Do you draw the same guy twice - on either side of Benjamin Harrison? Not likely. Despite the distinction of being the president Most Likely to be a Member of Biker Gang (check out that cool mustache and portly figure) he's thrown a monkey wrench into the nice sequential presidential order.
Happy President's Day! I don't know what I'll buy my wife to celebrate. And how is it that the chocolate industry hasn't jumped all over this "holiday" yet. Where is my little box of edible chocolate presidential busts? The Bush one is filled with nuts! Mmmm, I love the Calvin Coolidge.
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