Wednesday, December 31, 2008

New Years Eve

Again, a very ho-hum week... Really, everything is going as good as expected. I'm inching closer and closer to a what could be a better than average Boston. The weather has cooperated somewhat here. At least there's not any significant snow to deal with...yet! I know it's coming though... I'll deal with that obstacle when I have to. The weight is still around where I can deal with it at this time of the year.. anywhere between 135 and 138 on any given day.. the closer to race time, I'm sure I can get it down to around 129 - 131 which is where I would like to race at. Right now, I'm dealing with moon pies, donut holes and lofthouse cookies...

My AeT test last Friday was kind of up and down as I had to deal with some very strong wind that day. A stiff headwind on the back stretch of the track and a tailwind on the front made it hard to stabilize the HR between 155 and 160 so my mile repeats where anywhere between 6:52 and 7:02 for the 5 miles of the test.

Looking forward to the next one in 4 weeks to see how much improvment I can make... ciao for now!

Monday, December 22, 2008

Relativley Ho-Hum week... Aside from the ice-storm we got last Friday that knocked out the power to a third of the city (100,000+) Luckily, I was able to dodge that bullit, but still have a big mess of branches and tree limbs that will need to be cleaned up once this all melts off..

12/17/08- 8 miles, progression

12/18/08 - 6 miles

12/19/08 - 6 miles, hill strides

This week is a rest/rest week so almost all easy runs this week and then testing on Friday...

Tuesday, December 16, 2008

12/12/08 - 7 miles, progression last 2

12/13/08 - 5 miles easy, MHR 145

12/14/08 - 16 miles.. I found motivation to run outside in my good bud Jon.. There were suppose to be few of us meeting at the local HS Sunday afternoon, but none showed up except Jon.. Although he only planned on running 12, it's still better than going it alone sometimes, especially on cold windy mornings. The route I choose to run is very hilly, so I expected sore legs and calves on Monday, but the legs felt great yesterday... progress... The last 3 miles of the run were done on the HS track just because I didn't map the route out right.. anywho.. the run was suppose to be a progression of sorts.. the first 9 at 135-150 and the last 7 at 145-160.. My slowest mile during the last 7 was mile 15 @ 7:24... and that was done on the track. With 17+ weeks to go, I'm really feeling good about how things are going... I'm still a little reluctant to come right out and say what my goal time is in fears I might jinx myself.. Give me another month and I'll feel a bit more confident about it...

12/15/08 - rest day

12/16/08 - 7 miles, moderate fartlek, 4 miles easy 135-145, then 6 x 30" hard effort, warm down to 7 miles...

Thursday, December 11, 2008

What a resemblance..


Can you see it..??
12/8/08 - rest day

12/9/08 - 8 miles fartlek, started feeling cruddy toward the end of the work day.. Ended up puking twice between after I ate lunch at Wendy's and before I left work at 4:00.. Crawled in bed when I got home and the only time I got up was to use the bathroom, and without getting too graphic, I had fluids coming out the north and south pole. I took the day off from work (and running) yesterday and tried to recover. I tend to think I got food poisoning from my lunch at Wendy's but who's to say really. I feel almost 100% today.

12/11/08 - 5 miles, MHR 140, felt very good!

Monday, December 8, 2008

12/5/08 - 6 miles, (no double today)

12/6/08 - Ran the JP 10k today.. My hopes of running a fast time were seriously dashed when I woke up and it was snowing, and snowing, and snowing... It didn't let up until an hour after the race was done, and the race was at 2:00pm. The course was terrible, about 2 inches covered the race course which made for terrible footing and a couple of treacherous downhills. Well, the race started off without a hitch, I found myself in 2nd place o'all at the 1 mile mark in 5:58, and that's just where I finished, 2nd place overall in 39:30. Only two of us finished under 40:00. The guy who won, Jeff Nidlinger, is a sub 34:00 runner in a bad day. In fact, just 5 weeks ago he ran 33:50 on a dry day, and a very technical course. The time he won in today was 35:39, almost two minutes slower. The guys that finished behind me in 3rd and fourth usualy beat me. So given the conditions, I think I could have easily broke 38:00 if it wasn't for the snow. Overall, I was happy with the effort.

12/7/08 - 16 miles.. Great weather today. Felt good throughout. Started getting a blister around the last couple of miles I think because of the wet shoes.

Thursday, December 4, 2008

Nothing of real significance to report today..

12/1/08 - Rest Day

12/2/08 - 9 miles consisting of a 2 mile warm-up, then 1 mile as 6 x 30" 5k effort strides on 1' RI to get HR back to ~145, then 6 miles @ 145-155..

12/3/08 - 8 miles easy, HR 140-150

Today will be an easy 4 miles and tomorrow I'll double, total of 10 miles (all easy stuff) I'm basically building volume right now. Looking forward to seeing how fatdad and Beth will do in Vegas this weekend... One thing I'm NOT looking forward to is running my long run this Sunday. There were several times last year I remember running 15+ miles, sometimes in 3-4 inches of snow and sometimes it never got warmer than 10 degrees. This Sunday it's supposed to be pretty cold with a low of 11 and a high of 27.. My Sunday runs are done after church (noonish..) so it's going to be more than likely on the upper end of the temperature range, still.. I need to try and find motivation to take it outside instead of slogging for 2+ hour's on the treadmill inside.

Monday, December 1, 2008

My tempo run on Saturday went great.. 3 mile warm-up with some 30" strides at the end, then 4 miles at a pace slightly easier than 10k effort, HR ~160-165, then a 1 mile cool down.. tempo pace ranged from 6:25 to 6:36 on a slightly rolling course.

Sundays run got moved indoors as we got around 2-3 inches of slushy, wet snow. Running indoors on the gerbil wheel any longer than an hour is awfull! Sooooo.. it was a long dredge on the mill for 12 miles. Having my two youngest run around in circles in the basement because they wanted to get a run in, just like dad, kept it humorous and motivating for awhile. Watching the Colts barely squeek out a win over the Browns kept me occupied for the rest of the time.

Since I got the ok from coach to squeeze in a few races between now and Boston, I have one of those races coming up this Saturday. My only goal is to improve on my 38:45 10k performance from back on the 26th of October. If I had to guess a time I could run right now, I'd say 38:15 +/-30" depending on the weather. There is virtualy no turns on this course. It's 3 x 2 mile circular loops around a local golf course. Looking forward to it...

Friday, November 28, 2008

This has been a rest/test week for me.. easy runs this week in prep for a AeT test this morning.. Test went better than I could hope for. After an easy ~20:00 warm up, I ran 4 miles w/HR 155-160...these felt very easy!

Test:
Mile 1- 6:56 (HR 157)
Mile 2- 7:01 (HR 158)
Mile 3- 6:59 (HR 158)
Mile 4- 6:56 (HR 159)


I have a tempo run tomorrow and longish run on Sunday.. All is going well and I'm feeling great!

Monday, November 24, 2008

11/21/08 - 5 miles easy HR 140-150

11/22/08 - am) 3-1/2 miles easy
pm)6 miles easy

Toward the evening I started feeling cruddy.. Sunday morning after church I was supposed to run 15, but a full blown head cold put the kybosh on that venture. I took some med's and ended up venturing between the bedroom watching the Jets beat the Titans and the living room to watch Wall*E with my kids (for the 20th time).. But seriously, Wall*E should have some credit as being one of the best romantic comedies of the year, but it’s also the best drama, best animated and best film. Saving the world became secondary to the power of holding hands. There is an amazing amount of life and humanity throughout and a quality message to boot, and would expect just that from a Pixar movie.

Feeling much better this morning..I got up very early and ran 9 miles this morning just to assess the system.. Aside from not feeling 100%, I think the run went ok and feeling much after than before... This is a rest/test week for me.. so short easy runs this week. AeT test on Friday with a Tempo on Saturday and a longish run on Sunday... 21 weeks to go!

Thursday, November 20, 2008


Fartlek run today, freezing cold and snowing outside (I know, I know.. I'm a wimp!) so I took it inside with the gym gerbils: 5 mile warm-up (HR 140-150) then 8 x 40" hard (out of comfort zone[11mph or 5:28/m]) although these were supposed to be very hard efforts, they came surprisingly much easier today than last weeks 8 x 30" efforts... some adapting going on maybe..??.. then a warm-down to 8 miles.
So I was doing a little blog surfing and came across this little widget...

HowManyOfMe.com
LogoThere is
1
person with my name in the U.S.A.

How many have your name?

If this is accurate, and I have no reason to believe it isn't, then I'm the only one on earth with my name. I am unique... I am an original. No one is like me. So it got me thinking that I am alone in a way. But this loneliness isn't bad, it's beneficial. This lonliness causes pain only if I allow it to, because I am amongst lonely people. We are all unique. Different in many ways. We are all loners. But this seclusion should be celebrated, not shunned. We long to be our own person, so we look to someone else. We copy someone else to be unique? No! We need to copy Christ, and then our true person shines. Uniqueness and individuality come from your Creator. Uniqueness has purpose... "Normal" is a relative term. What is normal? We're all so different, how can normal even be defined? Conformity is a disease, destroying this generation... No one thinks for themselves. I am different from you and like it! It used to scare me... I wanted to be like you. I wanted to be you. But realize, I am not you. You cannot be me. I am who I am for a purpose. I don't need to fit in with everyone... God created someone else who is perfect for reaching the people I cannot. I am content in my individuality. I wish society would grasp the potential beauty of differences. Minorities. We're brainwashed, thinking we're "our own person" when you look like the same person standing next to you. Look up, ask your Father who you're supposed to be... Be content. Peace will cover your uncertainty! The peace that passes understanding will entrap you when you become who you're supposed to be...
I just came across this blog about the Japanese elite distance running scene.. What an incredibly deep field for this 1/2 marathon race... You have to run sub 1:10 just to crack the top 400!Everyone not wearing hat will finish under 70 minutes... great caption! WOW!

Wednesday, November 19, 2008

11/17/08 - rest day.. AHHHHH.. feels good!

11/18/08 - 7 miles, easy run MHR 150

11/19/08 - 8 miles, Progression run, 3 miles warm-up then 4 miles at "moderate effort" then last mile at goal marathon pace... This one hurt a bit, saw my HR get up to 177 toward the end. I haven't seen it that high even in the last mile of a 5k... I felt the bile creeping up at the end of this one... glad it was only 1 mile! 2'-3' minute walking cool down. Coach says I should read too much into this as my fitness will be 10 times better by race day! I'm still 21+ weeks out so I'm totally on board with this!

During my last e-mail correspondence with Tim, I asked about throwing some racing into the mix between now and Boston, and got to ok to throw in a race or three.. "Race on" was his response... I've got three races in mind I'd like to do. December 6th (in two weeks) there is a local 10k I think I'll do. This 10k holds a special place with me as it's the first race in which I won outright back in 96'. In the process, beating a couple of legends in this area by the names of Mike Fruechy,(now mens XC coach at IPFW) and Chuck Schlemmer,(now womens XC coach at West Noble HS, 2 weeks after this race, Chuck ran the Rocket City Marathon in Huntsville Alabama in 2:34)... February 14th there is a 5k and on March 21st a 20k which is practicaly in my backyard.

Tuesday, November 18, 2008

Last Friday, a guy from Omaha, Nebraska, named Eric Hahn set a new record for having the world's tallest mohawk. Eric's mohawk was measured at 27 inches tall, or two feet, three inches tall . . . which is three inches taller than the old world record.

I'll give him a "B" for effort... But the champion is definitely Chuckie V.. You have to add style points in there plus there's a coolness factor as well..

Monday, November 17, 2008

11/15/08 - 3 miles.. taking my urologists' advise, I took off 24 hours after the surgery, but was able to get in a short 3 miler at the end of the day on Saturday just to see how I felt.. and... it felt great!

11/16/08 - 14 miles, 7 miles straight into a fierce, cold headwind, 7 miles back with a nice tailwind.. very easy pace. No HR monitor today.. I think I avg'd around 8:08/m.. feeling great today.

Saturday, November 15, 2008

For those of you who didn't know.. I had some minor outpatient surgery done on my bladder yesterday. Everything went great, I was out cold for the whole thing. Feeling great today, no side effects from the anesthesia. I have some medication to take for the mild burning sensation I get while urinating, but otherwise... I'm back to where I was.. I may even run this evening if I can get motivation to get out in the cold windy rainy/snowy mix that's coming down right now. Below is a scan of some pic's my Urologist took of the inside of my bladder. The left side pic's are the before and the right side, after. Along with the orginal lesion he was originaly going to take out(bottom left), he also removed some more tissue he thought questionable(upper left).

Wednesday, November 12, 2008

11/10/08 - rest day

11/11/08 - 8 miles HR 140-150, Fartlek: 5 mile warm-up then 8 x 30" hard effort w/1' RI ran at pace comfortable enough to recover and finish the set.

11/12/08 - 5 miles MHR 150

All is going well.. Feeling good, weight is hovering steady at 136-138 on any given day. I'm certain if I were more meticulous with my eating habits, I'd get down to 130-133 pretty quick. ..............................Adidas adiZero Mana.............................
I've been choosing to do the majority of my runs in my flats for whatever reason. In the past I've always trained in regular training shoes and raced in flats. After a hard 5 or 10k in flats, I would almost always be a bit sore in the calves the following day. Maybe by training more in my flats, this little problem will go away, and at the same time, strengthen my calves thus staving off some calf related injury. My longer runs (10+) are done with my regular training shoes with more cusioning, but as I start to build up strength in my calves and build volume and adapt, I may switch to my flats exclusively.

Monday, November 10, 2008

11/6/08 - rest day

11/7/08 -

a.m.)4 miles easy, MHR 150

p.m.)5 miles easy, MHR 150

11/8/08 - 8 miles, HR 140-150, last 20:00 5 x 20" 5k pick-ups, legs felt VERY heavy today, no turnover.

11/9/08 - 11.3 miles, 1st half HR 135-145, last half 145-155.. Weather was awful to start the run, but finished in decent conditions. This run felt great! Ten times better than yesterday... Tried to pick a route to take advantage of the majority of the hills around here.

Wednesday, November 5, 2008

11/3/08 - rest day

11/4/08 - Fartlek: 12 x 1:00 @ 6:30/m w/2:00 RI @ 7:30/m.. No HRM today, run by pace only..

11/5/08 - Progression run, miles 5 and 6, 6:45/AHR 157 and 6:57/AHR 158..

Feeling good right now... another rest day scheduled tomorrow. My weight is down to 135 as of this morning,(down from 139 4 weeks ago) I'm kind of surprised that it is down considering I don't really pay too strict attention to what I eat.. (and I should!!)

Monday, November 3, 2008

Good weekend..

8.4 miles on Saturday and 7 miles yesterday.. I was going to run 13 but was only able to get in 7 with the time I had. Still, both runs felt great, all done at max HR of 150. Sunday's run felt almost effortless, I definitely felt fast and light on my feet, but made myself slow down to keep HR under 150.

Today starts by Boston training.. and it's a rest day! Looking forward to working with Tim these next 24 weeks... BRING IT ON!!!

Friday, October 31, 2008

Congrats to my good bud and sometimes training partner Scott Beasley for a top 10 finish at The Great Floridian last weekend and winning the masters division.

Scott was also the overall winner at Ultraman Canada last year..

Thursday, October 30, 2008

10/27/08 - 4 miles easy

10/28/08 - rest day

10/29/08 - 6 miles, progression run. 7:30 1st mile 6:41 last mile...

10/30/08 - 5 miles easy

I may run again tonight.. It would be a good chance to get in some downhill running repeats.. The weather is perfect!

Monday, October 27, 2008

Rat Race 10k

Well, it wasn't the time I was hoping to run, but given the conditions, it was the best I could do. The day started off kind of nasty, I got up and went outside to get the paper and nearly got blown over a couple of times, not good I thought. Around 11:00 it started to rain a little, and from what I heard, at one point it came down pretty hard. The race was at 2:00, so there was still some time for this crud to clear away. By race time, the rain clouds had moved off and there was some intermittent sun but was still very windy. 1st mile in 5:49 last mile in 6:20.. there was a 6:27 and a 6:29 in there when the course went straight into the wind.. I won't know the official time until they post them, my watch says 38:47...at a distance of 6.25 miles. Not totally disappointed but at the same time, thought I could go at least 30 seconds faster.. Never really felt smooth at any point in the race.. legs were heavy and stiff to start. I started feeling better around mile 2, but then the wind hit me, it just sapped any strength I might have had left and I just tried to hold on from that point...

EDIT: Official times posted..

Thursday, October 23, 2008

A relatively uneventfull 1st half of the week.. Monday an easy 5, Tuesday an easy 6, yesterday a progression run done on the treadmill.. (it was only 40 something and windy, I know I'm a wimp!) 1st mile at 7:30 last one in 6:30.. Progression runs are easy when you have the treadmill to control the pace! AHR for the last mile was 164.. I think it would have been a few beats lower had not all the fans been taken up by the other gym gerbils, I was roasting without any air moving around me. This gives me a good excuse to take it outside next time. Today will be a tempo run, 3-1/2 miles at 6:25 - 6:35 (~22:30 - 23:30 @ tempo) with 1-1/2 warm-up and 1 warm-down. I'll try to find motivation for a double tonight to get in an easy 5-6. Friday and Saturday will be easy runs in prep for Sundays 10k.. Given my 5k time last weekend, I'm hoping to run something between 37:45 and 38:30. The weather is suppose to be awful, cold/rainy/windy... (I'm already making excuses!) It's coming up on 25 weeks to Boston, I'm already starting to set some early goals for the outcome given my current physical condition. I'm afraid to say them out loud in fear I might jinx myself.. Let's just say sub 3 for now and leave it at that! I ran a 3:08 to qualify without any real build up or taper, who's to say what I can run with proper structure!

a.m.) 6 miles

p.m.) 5 miles

Sunday, October 19, 2008

ANT 5k

Ran a 5k this afternoon just down the street from where I live. Was expecting a little turnout, maybe 100 people, instead over 300 people showed up. I didn't really see any of the usual speedsters there but you really never know who's lurking in the background. In my own egotistical mind I though I may have a chance at winning this thing.... until.. I saw Kevin Pensinger. Kevin is a former all american duathlete, but I haven't seen him around in 4-5 years,(come to find out he broke his leg during a trail run a while back and has been rehabing since.) Well, I decided I would try to hang on to him as long as I could.. the race started off without a hitch. Went through mile 1 in 5:46 with Kevin breaking the wind for me, we were 1 and 2. After 2 miles he had gapped me and had about 10 seconds, by mile 3 he had gained another 10-15 and by the finish about 30. I ended up at 18:35, second overall, 25 seconds better than I thought I could do. My brand new toy (Forerunner 305, race data below) confrimed that the course was accurate, so I'm very happy with the time and effort today. This race gives me a little confidence to crack 38 next weekend... again, we'll see..

Friday, October 17, 2008

10/16/08 - 6 miles easy

10/17/08 - Progression run, 1st mile 7:21, last mile in 6:11 @ AHR 170. The weather was nice and cool. Little bit of headwind going out which made for a nice return trip.

Doctors visit on Wednesday went ok.. A little bit of discomfort when the cystoscope passed by the Prostrate, but only for a split second, then just some mild pressure as he filled the bladder with saline so he could look around. He found a very small (about the size of the head of a pen) abnormality. Dr. Palmer says he's seem thousands of them, and 999 time out of a 1000, it's absolutely nothing. So I'll have to go back in in a couple of weeks to have it removed and biopsied just to make sure. This time I'll be put out so I won't feel a thing.

Looking forward to seeing what kind of time I can put in on Sunday at the 5k. I always felt I was a better 5 to 10k'er than a 1/2 or full marathon guy. I've never been able to figure out the formula to transfer the short fast stuff to the longer endurance stuff. Maybe with Tim's help, I can break that mold.

Wednesday, October 15, 2008

10/13/08 - 6 miles, easy run, no HRM, just when on a very easy PE.

10/14/08 - 5 miles, another easy run, 5 x 20s sprints and slightly faster than 5k pace. Leg's felt heavy and not very good turnover.

I'm not looking forward to my urologist appointment today, although it's a neccessary evil to eliminate anything bad happening in the ole bladder. I'm just not excited about anything going in through the out door, ya' know?!? The doctor has explained the procedure in depth and aside from maybe a little bit of burning, the whole thing is virtualy painless and won't take more than a minute...

am) 6 miles, 1 mile very easy ~8:00, 3-1/2 miles at tempo (6:35, 6:31, 6:31, 3:04) 1-1/2 miles warm-down..HR was a little higher than usual on the last 1-1/2 miles @ tempo but was still able to hold pace relatively easy...

Monday, October 13, 2008

Weekend Recap..

Saturday I managed to get in a hilly 6-1/2 miles and yesterday was an even hillier 13... So my legs feel a bit worn out this morning.. I should be good to go for a run this afternoon however.

What a great World Championship race this year in Kona. Craig Alexander won with a stellar 2:45 finishing marathon. It would have been nice to see him and Chris McCormack battle it out on the run, but Macca had some internal cable routing problems and had to call it a day just a little over half way on the bike. Chrissie Wellington flatted about 95k into the bike and had troubles inflating the tube. She lost around 10 minutes but still managed to break the run course record and beat everyone soundly.

I have two weeks to go for my 10k effort at the Rat Race... I'm still up in the air as to how this will go, but looking forward to it just the same.

Friday, October 10, 2008

am) Ran a 6 mile progression run this afternoon.. Started off very conservative, 7:23 then finished at 6:05 last mile.. Got myself a small blister on my right big toe which I'll take care of later. I usually drain them right away so the tissue will dry up and fall off.. I'll tape the toe every run so it doesn't bother me, which has worked great in the past. It probably has to do with the new shoes I'm trying to break in, the Asics Landreth. This shoe is a stable, neutral trainer. I'm 5'8", 139 and a mostly midfoot striker depending on how loose my legs are. There's not a ton of heel cushioning here, but the design of the shoe is such that it encourages a fast transition to the forefoot. Essentially, you will land on your heel but put most of your weight on your forefoot. Also, there are almost no overlays on the toe box, which allows for maximum ventilation and minimal blistering. Good shoe for those with good mechanics. Plus I got a sweet deal on them from the guys at Three Rivers Running Company.
pm) 5 miles easy..
Nothing of real importance to say here today... Wednesday's run was ok. I did feel Tuesdays uphill all out sprints in my upper thighs during the run a bit, but nothing that slowed me or altered my form. Speaking of my upper thighs, after walking into the foyer at my church to attend my Men's Fraternity class, I was walking north and looking south and ran my thigh right into a hard wood table. I had to bite my lip from screaming it hurt so bad, it literaly almost dropped me. I had to stop and wait for the pain to subside before limping to my class. Today it still is a little sore but no brusing and doesn't hurt when I run..

Yesterday I had my IVP procedure in the morning and all went well.. I passed on my afternoon run just so I could rehydrate and get some food in my belly as I hadn't (or couldn't I should say) eaten anything since Lunch on Wednesday, or drink anything since Wednesday evening. Sooooo, I scarfed when I got home from the IVP and waited until after work to get a short 5-1/2 miler in, very easy. Yesterday was also easy, 5 miles w/4 x 20s sprints at faster than 5k pace.

Looking forward a couple of weeks, I'm not really sure what to expect as far as a time at the River City Rat race. I guess based on what I ran at Parlor City, I should be able to run something around 39 flat. I ran Parlor City somewhat conservative, so an all out effort should gain me about a minute over 10k distance... I guess we'll wait and see...

Wednesday, October 8, 2008

Yesterday was good day, 4 miles w/4 x 20s sprints at faster than 5k pace.. Then 7 x 8" all out efforts after the run on the treadmill set at max incline of 15%... Today will be an easy day of 6 miles at 5-10 beats over MAF. Around 3:00 this afternoon I need to consume 10oz of Magnesium Citrate for my IVP procedure tomorrow morning.

Not looking forward to spending the rest of the day on the pot.. I have my Men's Fraternity class tonight, but may have to stay close the bathroom to make a "mad dash" if needed.

As long as I feel up to it (and I should), tomorrow is a double with hill repeats in the evening the same as last Thursday except will be adding 1 more repeat on the downhill portion. I'm starting to get down to my mid-summer weight of 135, (currently at 139). If I'd cut back on the donuts and cereal, I'd probably be there by now... I'm sure I can get there by my "key" race on the 26th..

Monday, October 6, 2008

I took yesterday off, just had no motivation and had too many things going on. I was going to run something around 15 but ended up with a big donut! Which is ok..

I turned today's run into a progression run, and it felt good! 7:20, 7:14, 7:00, 6:50, 6:36, 6:13... Max HR on the last mile was 166, so I had more left in the tank if needed.

I have a 5k race I signed up for months ago coming up on the 19th and then a "key" race the following weekend on the 26th that Lucho wants me to focus on.. My guess is that he's going to use that time to base some of my Boston prep training intensities at.... At least until I get my lactate tested down in Muncie with Jeff Frame.

I'm looking forward to watching the Ironman World Championships this coming weekend on Ironmanlive.com. I think my top 5 would be (as long as they all show up healthy and injury free and in no particular order) Craig Alexander, Chris McCormack, Norman Stadler, Faris Al Sultan, Luke Bell... dark horse, Marino VanHoenacker. I'd really like to see Tim Deboom destroy everyone, but he's kind of hit or miss. On the womens side, since Michellie Jones and Sam Mcglone are out, Chrissie Wellington is almost a shoe in.. I say almost because you never know what the day has in store... throw in Kate Major, Joanna Lawn, Belinda Grainger and Dede Griesbauer to battle out the rest of the top 5, dark horse.. Natascha Badmann. I know..I know.. Natascha a dark horse??? She's been out most of the season and has only done a few short course races but you can never count her out!

The morning swimmers are now starting to get hot and heavy off dig-me beach. You can see them here, heavy activity is between 7:00am and 9:00am Kona time, scroll to the bottom of the page to see the web cam. The view is looking back toward the pier so your kind of looking west/northwest..

Saturday, October 4, 2008

After this mornings MAF test...

Mile.....24-Aug.....30-Aug......6-Sep.....13-Sep....04-Oct
1 ...........8:18.......7:49........7:40........7:27........7:21
2 ...........8:23.......8:02........7:48........7:33........7:24
3 ...........8:29.......8:18........8:03........7:41........7:26
4 ...........8:41.......8:35........8:10........7:48........7:33
5 ..................................................................7:38

Thursday, October 2, 2008

am)5 miles, easy run out and back to the state park..

pm)6.23 miles, 2-1/2 miles @ MAF, then 3 x 2:00 uphill @ 2-8 beats above MAF, then fast controlled run downhill, 2-1/2 miles warm-down..

This run felt great.. It felt good to get some good leg turnover and do some fast downhill running...

Tuesday, September 30, 2008

No residual effects from the "race" on Saturday.. I ran a very easy 5 yesterday. Legs feel very fresh and ready to go today. ~1-1/2 mile warm-up at MAF, then ~3.12 miles at 2-8 beats below LT, 1-1/2 warm-down. Felt great today, the 3 miles at tempo were 6:22/AHR 163, 6:25/AHR 164, 6:31/AHR 166.. Easy run tomorrow then a double on Thursday with hill repeats in the evening.

Saturday, September 27, 2008


Race Report..

Went very well.. Stuck to the game plan and felt good throughout. Controlled and consistant miles through 10, 6:58, 7:00, 6:57, 6:49, 6:53, 7:00, 6:58, 6:57, 6:57, 6:57.. (these 10 felt great, effortless)then took the HR up a bit for the last 5k, 6:42, 6:32, 6:36.. But the funny thing is the last 5k was very easy.. It felt like I could have went 10-15 seconds faster without any problem... Ran with Jon and Mike from start to finish. Very happy with the effort as it wasn't an all out red-line from the start kind of race for me.

There were more hills than I anticipated, but it really wasn't an issue... For an inagural race, it was top notch and well managed. I don't think they'll have any problem selling out again.

Oh yeah.. my time was 1:29:49.

Friday, September 26, 2008

Very easy run today in prep for tomorrows Half Mary. Today's run was an out and back toward the State Park... On the way back I had to stop and let PePe LePew cross the road about 20 yards in front of me.. Didn't want to get any closer than that.



I'll limit tomorrows half effort to 5-10 beats above MAF through 10 miles which will put me around 6:45 - 7:15 pace and then run the last 5k at near LT.. I'll be running with Jon and Mike to keep me honest.. Jon's coming off a nice effort from last weekends Parlor City Trot Half Marathon (1:22:50) and plans on the same race/training effort as I'm doing, Mike's still training for his trip out to xterra the following weekend but plans on mirroring Jon and I.
There are some things that really matter in life. There are times in a persons life when politics, patriotism, service of one kind or another and even work seem to be all important but as you get older you realize there are some things that take a precedence over everything else and are as important as breathing.
I think the greatest of these life needs is love. I am not talking about the lust of sex but the love of a man for his wife and vice versa. I am talking about the love of a parent for their children or grandchildren. The times when we just hold each other and experience the energy of oneness. There is no emptiness like the loneliness of being alone in the world. There is no one as vulnerable as the one who feels they are unloved.
There is no sense of personal accomplishment as great as what you experience when you reach out to someone in true caring. No material gain can match the feeling you experience when you realize you have filled someone’s personal need. This tells me that a persons greatest accomplishments and most grandiose moments are when we are fulfilling someone else’s needs.
This does not mean we can be like the monk who ignores pain and suffering and locks themselves behind the doors of a monastery while the world goes to hell. We are a nation of freedom loving people. This freedom is a light that shines into the darkness of dictatorships the world over. Those who support those things hate the light of Christianity, democracy and freedom. To borrow the words of Jesus Christ who was specifically talking about the good news of the Gospel, said; Luke 11:33 "No one lights a lamp and puts it in a place where it will be hidden, or under a bowl. Instead he puts it on its stand, so that those who come in may see the light."
Over two hundred years ago a lamp of freedom was lit and that light has shown through the darkness of oppression the world over. That light was hope to hopeless people. The numbers of those who have come through Ellis Island to carve out a life in this land of the free are uncountable. Some found wealth and happiness that was unbelievable. Others found the peaceful simplicity of living free.
There has to be government. Our way of life has to be defended. Our way of life itself demands that we try to extend the freedom and democracy we take for granted to all people and sacrifice as a people to deliver others from oppression and domination by evil. The goal of America should be to extend peace and freedom to all people the world over. The outreach of America must be the hand of peace and friendship.
There are two powers that we must possess to survive as a people. We must have the power to overcome any enemy who would trample and subdue us and destroy our way of life. Freedoms light cannot be extinguished, not by power hungry tyrants using armies or mindless religious fanatics who use the yoke of bondage to subdue people to their whims.
We must never allow ourselves to be lulled into the sleepy state of do nothing while our enemies plan the destruction of our way of life. Leaving our children freedom is the greatest gift we can give them.
Second, we must always have and exhibit the power of love and friendship. Neither of these qualities means that we must be soft to our enemies. It does mean that when our enemies are subdued and defeated, we must extend the hand of true friendship to the people who have lived under the yoke of horrendous bondage for more years than many of us are alive. This act of friendship will demand a different kind of sacrifice than our brave soldiers have been called upon to give. It will demand we be capable of putting behind personal loss.
Just like the gift of freedom for us cost our forefathers more than we can possibly imagine, purchasing the freedom of people like the Iraqi’s has a high price tag on our generation. Just like Americans were called upon to bury the hurt experienced by loved ones under the Germans and the Japanese. When the war in Iraq is over it will be time for our generation, like those before us, to learn what it means to “Love your enemies”. Matthew 5:44 "But I say unto you, Love your enemies, bless them that curse you, do good to them that hate you, and pray for them which despitefully use you, and persecute you."
Love is all-powerful. The love of God is above all that the most spiritual person could possibly understand. That is why we just have to accept his love by faith, believing what to our carnal mind is the impossible. We cannot expect for these people who have lived in the most horrible bondage we could imagine to understand the why’s about what America is doing for them. Let us hope they embrace their hard won freedom. The price is so high. I hope they will embrace this newfound freedom and they too will be a light shining in a dark area of this world. This alone will make the sacrifice of so many so worthwhile. Maybe then, they too will learn what it means to “love your enemies”.

Wednesday, September 24, 2008

Another soild day of training... 6-1/2 miles with 4 "hills" to run.. easy up (5-10 beats above MAF) then fast controlled running on the downhills.

A follow up visit to a urologist today for some more probing and poking.. Looks like I'll need to have a cytoscopy done here within a few weeks just to make sure the bladder is okee dokee... Better safe than sorry I guess.

Sunday, September 21, 2008

Well, I just got back from 5-1/2 hours in the emergency room... After my 8 mile run this morning, and without being too graphic, I started peeing some pretty thick blood. Not good I thought.. I felt great but decided to get it checked out anyway.. After a couple of CT scans and the always favorite rectal exam.. I'm back home and feeling the same as when I left..


Saturday, September 20, 2008

Parlor City Trot 10k

I ran almost exactly what I thought I would today.. After my tempo run (well, it was more of a let's see how fast you can run, run) on Tuesday, I determined that right now, a 6:25 - 6:30 pace is about all I can mantain for 10k. My 39:53 today was a reflection of what I ran last Tuesday.. My splits were pretty darn even, 6:22, 6:33 (slight uphill), 6:25, 6:24, 6:18 (slight downhill), 6:32 (rolling) then a 1:17 to finish. Overall very happy with the effort seeing as how I haven't done any speedwork (except the tempo run last Tuesday) for over 2 months. The only "speedwork" I've done are 10-20s pick-ups during my MAF runs twice a week.

The pace today felt good, I never struggled to hold it but at the same time I don't think I could have gone faster without hitting the red line. All is looking well...

Thursday, September 18, 2008

5 miles - moderate progression run. 1st mile @ MAF, last mile in 6:19... After reading over my notes on what constitutes a "moderate progression run". I ran this too fast as the fastest mile should be my approximate goal pace for the marathon. Goal pace for me right now is 6:53.. I may lower it later (or Tim may) as I get farther into my build up for Boston, but for now I should have held back. Lesson learned...

I started off the run feeling a little lathargic, but started feeling better after about 10 minutes and just went with it.

The weather is looking good for this coming weekends race. The Parlor City Trot half marathon has always been good to me. I've run some of my best times on this course.. 1:18:55(95'), 1:19:12(88'), 1:20:20(87')... Maybe this time next year, I can add another one to the list!

Wednesday, September 17, 2008

Evaluating MAF...

About a month ago, when I first started using MAF as a way to control the efforts of the base building phase of my running. I determined through research and recomendation that my range would be 135 - 145. I used this range for about a week until Lucho recommended I bump that up to 140 - 150 based on my current fitness and most recent race results. Since then I've ran all runs with a max HR of 150.. of course there was the occasional 152 or 153 but was quickly brough back down.
On 8/21/08 I started to throw in 4 x 10s - 15s pick-ups at slightly faster than 5k pace as a way to build strengh, speed, and economy without cheating on base work. These were done with plenty of rest in between so as not to get fatigued. Fatigue is a bad thing as it actually reduces your economy.
My MAF tests are producing very nice results and tell me that definitley something is going right. After confirming with Lucho on what's been going on, it's time to start tempo runs, progression runs, hill repeats, in other words... let's go fast! (at least some of the time) Hey, now your talking...

Yesterday I took off at an easy 1st mile, below MAF, then let it fly and went almost as hard as I could for the remainder of the run. 7:18, 6:43, 6:33, 6:41, 6:48, 6:40. (a far cry from my sub 6:00's that I was running during the summer)That's probably as fast as I can go right now without blowing up... AHR for the run was 161.. AHR for 1st mile was 145, AHR for the 5 miles at tempo was 168.. This tells be that my MAF is around 148. This also tells me that my range for my MAF is ~142 - 152... very close to what I'm currently running anyway. I should have limited that run to 3 hard miles and the rest at MAF but I wanted to get the data from running a hard tempo to evaluate my MAF range. Tempo runs, for now, will be every other week. The next one will only be ~3 miles at 2-8 beats below LT and then will build on that.

I have a 10k race this weekend that will give me an even better indication of where my range and LT should be. More on that after Saturday.



Even though my MAF is improving at this range, Tim is having me bump my HR 5-10 beats and then focus on that intensity thus stimulating the muscles to build strength that is specific to running hard in marathons.

4 miles easy run today with an AHR of 148.. Progression run tomorrow..

Good things to come!!!

Sunday, September 14, 2008

10.3 miles... Great run today.. I checked the radar early and again after church, and it looked like I would have a window of about an hour to get a run in and although I knew I wouldn't be able to get in the entire run done within an hour, at least I would have part of the run dry. Well, as it would happen, I made it about 5 miles before it started to come down, and down, and down.... Aside from the fact that I was completely wet and my shoes were sloshing with every step, I had a great run. I felt very relaxed and finished as fresh as I started.

Saturday, September 13, 2008

After this mornings MAF test...

24-Aug.....30-Aug......6-Sep.....13-Sep
1 8:18.......7:49........7:40........7:27
2 8:23.......8:02........7:48........7:33
3 8:29.......8:18........8:03........7:41
4 8:41.......8:35........8:10........7:48

Thursday, September 11, 2008

Last three MAF test results comparison...

MAF results
24-Aug.....30-Aug......6-Sep
1 8:18.......7:49........7:40
2 8:23.......8:02........7:48
3 8:29.......8:18........8:03
4 8:41.......8:35........8:10

Wednesday, September 10, 2008

Below is a graph of my average pace at my MAF since I first starting using MAF on 8/4/08 as a way to control my training efforts during this base building stage.



My pace on 8/4/08, 9:14/mile, AHR 145. My pace on todays run, 7:52/mile, AHR 147. That's a 15% improvement of pace/m in a little over a month using the same HR/effort. The outlier on the 29th day was a run done without a HR monitor. I just ran a nice and easy relaxed pace to where I felt good, the average pace for that run was 7:30/mile. If I had worn my HR monitor, it felt like it could probably be around 160.
I have come to accept that, in common with a good number of runners, I share the emotional and personality traits that William Sheldon (1945) ascribed to those whom he called ectomorphs and whose body resembles those of distance runners... a love of privacy, an overwhelming desire for solitude, an inability to relax and talk in company, an overconcern with physical health; typical patterns of mental behavior that include daydreaming, absentmindedness, procrastination and an inability to make decisions... The ectomorph's eternal quest is to understand the riddles of life. If you ask the people closest to me, they'll tell you that sums it up pretty well. Additional info can be found in the tomes of Stoic philosophy or the lyrics to Weezer's song "Pork and Beans" ;-)

Monday, September 8, 2008

Jacob, my youngest son’s birthday is coming up in a couple of weeks, the big 4 oh…my. His first day of pre-school is today and I have to admit that it made me smile as well as be sad at the same time. I had to call him and wish him good luck and be a good boy. “Ok daddy..” is all he said. “Be a good boy and remember to pull your pant’s up after you use the bathroom!” He tends to like to walk around with his pants around his ankles after he uses the restroom. So now all three of my boys are in school.. Dylan 1st grade, Adam in Kindergarten and Jacob in Pre-school. I’m sure my wife will appreciate the added peace she gets during this time. Those boys are a handful sometimes (ummm, excuse me, most of the time..) as most of you in the same situation can probably agree. Still, life wouldn’t be same without any of them. They are a gentle reminder of a life without care, one where you don’t have to get up at 5:00 to get ready for the days events, or wonder what kind of stress you’ll encounter during works in’s and out’s. Or having to come home and keep working, whether it’s washing clothes, mowing, help getting dinner ready or doing a few honey-do’s. The biggest thing on there plate is, am I hungry or not…

Still, I’m glad big Jake is growing up and giving Cindy an extra few hours of alone time. I still remember every moment of all my boys being born. In Jacob’s case, he decided to pee all over the doctor before the umbilical cord was even cut, hmmmm.. a sign of the times? Have a good time at school buddy.. before you know it you’ll be chasing girls and have more things on your plate than you know what to do with…
Yesterday I ran a little over 10 miles.. but the run has me a little confused. The route I ran I am very familar with as I've run it several hundred times.. I know where all the mile markers are at within' +/- 2-3 seconds.. The run started off very good, 1st mile 7:39, then 7:59, then the route gets rolling, with some downhills and uphills.. pace from miles 3 - 7 vary between 8:18 - 8:40, then the last three miles were all under 8:10??? From past experience using MAF and keeping my HR under 150, each successive mile through the end of the run usually gets slightly slower, so I was surprised to see my pace actually get faster the last 3 miles of this run.. what gives?? Maybe this is the result of improved endurance? I knew that the pace would vary through the uphills and downhills, but I thought the pace of the last 3 miles would be more around 8:30 - 8:50.. Of course I should just take Lucho's advice and not over think it!!

Saturday, September 6, 2008

Week of 8/31 - 9/6: 38.2 miles all done below MAF HR of 150bpm, 4 x 15s sprints at slightly faster than 5k pace done on Tuesdays and Thursdays..

MAF test on 9/6/08:

Mile - Time
1 - 7:40
2 - 7:48
3 - 8:03
4 - 8:10

1 mile warm-up and warm-down...

Definite improvment from last weeks test.. hey, maybe this does work! ;-)

Wednesday, September 3, 2008

Week of 8/24 - 8/30: 38 miles all done below MAF HR of 150bpm

MAF test on 8/30/08:

Mile - Time
1 - 7:49
2 - 8:02
3 - 8:18
4 - 8:35

1 mile warm-up and warm-down...

Coming from someone who's use to running ~6:30 - 6:50 miles for a training run. It just feels so unnatural for me to run this slow.. but I have to trust the concept and believe in the end result. I'm still 34 weeks out from Boston, so there's plenty of time for the training to take root and to feel more comfortable at running below my MAF. I anticipate a plateau before too long and then I can at least crank it up a notch.

Speaking of Boston, I made the commitment and registered today. I've qualified several times but never actually made the trip. I have to do it at least once! Now do I drive(~840 miles) or fly out?

Monday, August 25, 2008

Week of 8/17 - 8/23: 32 miles all done below MAF HR of 150bpm

Thursday, August 21, 2008

It's been almost two weeks since I updated everyone with how my running is going. Currently I'm running with a HR cap of 150bpm and it's going great. My first run, as I mentioned before, using MAF as a guide, was done at a sloth like pace of 9:14/m.. As of yesterdays 5 miler, my average pace has dropped into the 8:30's (with one run done at an average of 8:06/m) I started out my a MAF range of 136-146, but have since changed it to 140-150 after confiring with Tim Luchinske on where my range should more likely be. It may even change again once I perform a tempo run on the track here in a few weeks. Chances are it won't change that much, but will still like to see what the test shows me. The test involves me running a tempo run (5-6 miles)at a pace that corelates to what my average pace was on a recent 5k. My test pace will be ~6:35/m. I'll run 5-6 miles at this pace and get an AHR for the run (which should be close to my LT, +/-2 beats) Then I subtract 20 beats and use this as the midpoint of my MAF and training within 5 beats plus and minus of this HR.


Week of 8/10 - 8/16: 29.5 miles

Saturday, August 16, 2008

This video has been out there for awhile, but I'm still amazed when I watch it... His pace almost seems effortless.. Great form.. the guy is awesome.

Thursday, August 14, 2008

"Naysayers, skeptics and pessimists
will all discount the MAF
But it is he who adheres to it
who shall receive the last laugh..." - Chuckie V

Saturday, August 9, 2008

Back to basics...

I started running again last Monday.. 2 miles very easy, then 3 on Tuesday and 5 on Wednesday. Rest on Thursday and 5 on Friday and today... I've decided to try and adopt the philosophy of running at MAF for my base building period. MAF stands for Maximum Aerobic Function. Your MAF is a measurement of heart rate and is determined as follows:

1. Take 180 and subtract your age.
2. Take that number and correct it by the amount next to the statement that best describes your level of fitness:
a. Subtract five beats if you are recovering from a major illness or injury that has kept you from training for six months or more.
b. Leave the number where it is if you have been working out about two to three days per week for at least a year.
c. Add five beats if you have been working out more than three days per week for at least a year.
d. Add 10 beats if you have been working out more than five days per week for at least five years without recurring colds, illnesses, injuries or long periods of burnout.
e. If you are older than 55 years old or younger than 25 years old, add an additional five beats to whatever number you have right now.

If you go over your maximum aerobic heart rate you switch off your aerobic development (your fat-burning metabolism) and turn on anaerobic metabolism, which uses your stored, and limited supply, of carbohydrates. During base training this is not a good thing to do consistently.

First, once you turn off your fat-burning system it stays shut off for seven to nine hours, even after your heart rate has dropped back down to resting. If you do this consistently you will limit your ability to efficiently burn fat as your primary fuel.

Second, going over your aerobic maximum heart rate causes you to turn on your adrenal system. This is the system that enables people to deal with stress. A little stress is good because it strengthens your entire body and helps your whole system function better. However, if you turn on your adrenal system consistently—which is what happens when you go over your maximum aerobic heart rate—you end up reducing your ability to respond to stress; you build up fat in your cardiovascular system; you reduce the output of DHEA, which is the hormone that enables you to look at life as a good thing; you can become depressed and lose motivation (not a good thing for being consistent with workouts); you can become unable to sleep deeply in the way that is needed to recover your body; and ultimately you will end up not having the reserve necessary when it comes time to race. In other words, you will get burned out and actually lose fitness with regular anaerobic high heart rate training over time. There is a time for the speed work, but the base period is not that time.

Thanks to Tim Luchinske for all the MAF information from above...

So far everything is going great and I've realized one thing. My aerobic engine is pretty weak right now.. Running at a max HR of 146 (which is my MAF), my average pace for the 2 mile run I ran last Monday was 9:11/m at an AHR of 143 bpm.. OUCH! It's dropping with every run, but it just tells me that I need a lot more base training before I can think about starting up speed work again. My 5 mile run today was done at the same AHR of 143, but my pace was 8:50/m so I've dropped over 20s per mile in less than a week. Still, it's quite a change of pace (no pun intended) from someone who's use to running ~6:30 - 6:50 for a training run's. I'm certain it won't keep dropping at that rate, but it's a start and I plan to keep with it through Boston in April 09'.

Monday, July 21, 2008

Taking a break..

Sometime over the last week and a half, I started to get a flare up of Patellar Tendinitis. I had this one time before several years ago, but I know what it feels like. I've decided to just take some time off and hop on the bike for awhile, probably two weeks minimum. I think I really need an extended break to let all these aches and pains fix themselves. My next running race is not until the middle of September, so I have plenty of time to get back into the swing of things if I need to. Really, the only race I'd like to get "ready" for is Boston and that's not until April of next year... no rush.

I'll get home tonight and dust off the P3C and see how the old bike legs feel.. I haven't touched the bike since I raced up in michigan in September of last year...

Tuesday, July 15, 2008

Over the weekend, I ran the Runners on Parade 5k which was supposed to be one of my "A" races for the year. If you've been following my blog, you know that I've had a few set backs over the last 4-5 weeks. I'm still not 100% but in good enough shape to at least try and run a good race. The race started off good, 5:45 first mile, then went downhill from there... I finished in 19:01.. I'm actually not too disappointed with that. (quick note: as I struggled past the 1 mile marker in 5:45, Brian Sell came around me like he wasn't even breathing, effortless..!!)

I'm going to continue to hit the track on Wednesday's and start increasing the weekly mileage again. I'd like to abe able to break 1:23 at the Fort-4-Fitness half marathon in September...

I'm going to continue to try and throw in some strong race efforts from time to time between now and then. Racing, for me, is great tempo work whereas I might not have the motivation during the week to get that type of training run in...

More later...

Friday, July 11, 2008

Today was a good day... I had a nice easy 3 mile run at lunch today, no hip, hamstring or calf issues... I got home and took my oldest out shopping to pick out his present for his 7th birthday tomorrow. I know it's Cliché to say, but it really does seem like just yesterday that I was in the delivery and watched the miracle of him being born... People.. please don't wish that they'd grow up faster. Enjoy the pleasures of youth and all the joys and challenges they bring..

Then he and I got to grab some dinner together, just some daddy time. Afterward we headed out to the three rivers running company to pick-up my race packet for tomorrows race and to meet Olympian Brian Sell..


He was all I expected.. A great and humble guy.. I chatted with him for about a minute all the while I had him autograph a poster for my son. He asked Dylan if he was a runner like his dad, his response, "My dad's faster than you...", I just about swallowed my tongue, Brian and I had a good laugh about that one.


I shook his hand and wished him luck in Bejing and asked if he woulnd't mind if I took a picture of us.. "absolutely.." he said.

Thursday, July 10, 2008

I had a scheduled track workout on Wednesday with Jon and Mike... I got there a little early to see how the hamstring would feel. I ran a half mile to warm it up and although it was pretty tight and sore to start, it loosened up and felt ok afterward.

After running another mile with Jon and Mike to warm up, we went:

2 x 800, w/400 easy jog
2 x 400, w/200 easy jog
2 x 200, w/200 easy jog
1-1/2 mile warm-down

Since we are all racing this weekend (Jon w/me at the parade race and Mike in Muncie for the endurathon), we dialed it back on the intensity of this one but still put enough stress on both the calf and hip area to let me know that things are good to go for this weekend. The 800's were 2:59, 2:57, 400's in 1:26, 1:24 and 200's in :40, :39... nothing blazing fast but at the same time, we weren't loafing either.

I have another appt. with Jason tonight that my hamstring is not looking forward to. I think he'll take it easy on me since I have the race this weekend.

Wednesday, July 9, 2008

The calf is feeling great, no residual effects of the twinge so far! During my PT appointment on Monday of this week, Jason stretched me pretty good as well as adding several strengthening exercises. Yesterday the hamstring was pretty sore, and today it's killing me... I still plan on running this afternoon, but will stretch pretty good beforehand.

As of now I still plan on racing this weekend, but I'm not expecting a fast time. I hear that Brian Sell will most likely run the race, but his comment was that he will probably just run it easy at 6:00/m pace... If that's the case, then I'll try to draft off him!!

Looking past the Parade race, I have a 10k and a half marathon in September to look forward to. More on them later...

Saturday, July 5, 2008

I went and saw my PT, Jason Sims, last Monday for this nagging hip thing I got going on. It turns out its more of an alignment issue with my tailbone than with the hip joint itself. Of course my right leg being about a centemeter shorter than my left doesn't help out the cause either. Well, he worked on me for about a half hour; stretching, twisting, contorting, bending.. After all that I was feeling good and the right leg was almost even with the left.

The next day I went out for a nice 6 miler during lunch. I was clicking off 6:35's and keeping the HR in control when about mile 5 an old familiar feeling came around. A twinge in my left calf!! I stopped immediately and walked the rest of the way back to the gym. When I got home that evening, I dug into the spot with my thumbs and used my stick to loosen up or break up anything. I also put the ultrasound on it as well.

On Thursday, when I went back to see Jason, he gave the spot a good scraping as well.
Here it is Saturday and the calf feels pretty good. (actually, it felt good on Wednesday, but after the scraping it was a little sore yesterday). I'm going to run this afternoon and see how it goes.. It's just one thing after another.. I don't think the karma gods want me to run a good race next weekend.

Saturday, June 28, 2008

Ok.. one more Olympian..... now!

Last night at the Olympic trials in Eugene,Oregon Amy Yoder-Begley qualified for Beijing in the 10000 meters running a 31:43 and beating the "A" standard by 2 seconds...

Amy is a local girl here and I've had the pleasure of watching her mature from a budding high school XC girl, to now an accomplished runner of Olympic proportions. I've even had the opportunity to race against her from time to time in local races. She and her husband are very nice people and willing to talk about whatever it is you had on your mind... I'm so glad she made it and wish her the best at the Olympics.


Thursday, June 26, 2008

Brian Sell

In a couple of weeks, I will have the opportunity to meet and greet an Olympian. Brian Sell is going to be at the Three Rivers Running Company store for a meet-n-greet opportunity on July 11th. He's there in conjunction with the Runners on Parade 5k which is the following day. I'm friends with the race director, Mac McAvoy, and asked him how he pulled that off. He said, he just asked him, and he said ok. (Of course there's monetary figure there, but it wasn't much) He's based out of southern Michigan somewhere so it's not that long of a drive for him. I also asked him if he was going to do the race, he said it's 50/50. He's only got like 5 weeks until the Olympics so I wouldn't blame him for not running a 5k.. Suffice to say that if he did run it, the course record of 14:55 would be smashed beyond recognition.


But this opportunity got me tapping the memory banks. There were three time I can recall that I've had the opportunity to meet olympians. I met Francie Larrieu at an Autograph signing before the 1991 Chicago Marathon. I met and talked with Bill Rodgers at the awards ceremony of a half marathon in Elkhart, IN back in around 1993 or so. Then I met Jim Spivey, who coaches at Vanderbilt University now, at an awards banquet for the local track club here in town. All three were very personable and very easy to talk to. Rodgers talked a mile a minute and was as funny as he was nice.

I'll try and get some pictures up here of Brian as soon as I get done meeting him.

As far as running goes, all is well with the hip so far (knock on wood). Taking it easy, another run on Tuesday as well as today and with the exception of extreme heat and humidity, I'm good to go. With taking that time off, I gained about 3 pounds which I'm sure I can lose by race time in two weeks. I'm still doubtfull on the goal time, but I'm going to have fun trying to get there... ciao!

Tuesday, June 24, 2008

Hope for the best, expect the worst.....

My run yesterday afternoon went great. I felt surprisingly good after not running for 7 days (the longest break I've had for well over a year). I knew the real test was going to be how I felt when I got up this morning. The verdict..... good! I was able to walk and stretch without any pain.. progress... Now the next test is to string 2 or 3 days together and see how it goes. I probably have to give up on trying to get that 17:30 by race day, but still want to run something around 17:50. Who knows, maybe these next couple of weeks will end up being just what the doctor ordered and it will be just what I needed to jump start the competitive engine again.

Yesterday was my two oldest boys t-ball game. They have such a good time playing and it makes me realize that sometimes, you just can't take yourself too seriously. If you put too much pressure on yourself to perform, then your not having fun.

Dylan, being a clown...


Adam with the good hustle...

Monday, June 23, 2008

I hate not running!!

Well, it's been over a week now with absolutley no running (well, chasing after my two oldest doesn't count..) but I feel worthless and blobulure.. (yes, I just made that up....) I plan on hitting the pavement this afternoon to give the hip a shot. I feel good now, but it's always the day after when the hip let's me know how it feels. I've made an appointment to see my doctor tomorrow so I can get in to see my PT and let him work his majic. I really feel it's an inflamed Bursa Sac, a.k.a. Bursitis. I'm hoping that in taking this week off, I can start running again without day after pain. I have 3 weeks until my "A" race which I think I can still salvage if I can get back into the swing of things this week.

Monday, June 16, 2008

Hamming it up with Adam on Fathers day...

My hip..

Over the last couple of weeks, I've been experiencing some pain in my left hip. I kept hoping it would go away. Taking every other day off, ibuprofren, icing.. It's still giving me fits. Along with the back pain that never seems to go away, I think it may be time to give the doctor a call.. Most likely I'll go back to my PT, Jason Sims, and have him try to get me running pain free again. Here it is, 4 weeks to go for my "A" race, and I'm probably going to have to take some time off from running again. I've made my own crude diagnosis of this problem. I think it's Hip Brusitis. I also may need to start seeing my Chiropractor again as well.. Maybe the two are related and working against each other.?.?

I ran another 5k on saturday in 18:22, a full 36 seconds slower that the race the week before, which kind of convinced me to get this dang thing checked out.

Tuesday, June 10, 2008

Saturday, June 7th..

I wanted to run a 5k this weekend to see what I was capable of. Originally I was going to run the Canal Days 5k in New Haven, but ended up choosing the Monroe Lions Club 5k. I think because the race started at 8:15am vs. the 10:00am start at New Haven.

In the week leading up to the race, I started getting some chest congestion and was hacking up some good green stuff for a couple of days prior to the race. I felt pretty good race morning, but was still a little tight in the chest. The race went off without a hitch. There were some guys who took off like a bat out of you know where, they were caught by mile 1. I picked off a few more through the finish and ended up with a 17:46, 5th place overall and 1st in AG. I really thought I would be able to go 17:30 but the last mile and a half was a struggle to hold pace. I'm going to blame it on my chest congestion and call it a day. (Man, I have an excuse for everything, don't I!)...

I have 5 weeks to go for the Parade Race 5k. As long as things go as planned, I think I should hit my goal. This race will have over 1000 people and will be a much bigger motivator than a 120 person rinky dink 5k. I can't believe that I'm considering another 5k before the goal race, but I've been known to not follow conventional wisdom. More later this week....

Wednesday, June 4, 2008

Three Rivers 12k

I had a good race at the Three Rivers 12k on May 24th. The weather was perfect... The old familiar faces were there so I knew there would be no slacking. Newly turned master this year, Dave Devoe, would surely be keeping me in his sights this race as I was fortunate enough to squeak out in front of him by about 7 seconds at the Warbird the week before. It's nice to have someone so close to you in fitness and age to give you the motivation to push it that much more. Other masters phenom's such as Chuck Deford and Manuel Martinez were also there.

The race started off quick for me, 5:35 1st mile, but it felt surprisingly good, then a 5:46, 5:52 (through 3 miles in 17:13, translates into a 17:48 5K), then I started to pay for the fast start, 6:10, 6:09, 6:09, 6:21... finished in 44:55, 10th overall and 4th master. Manuel caught me around mile 4 and Dave ended up cathcing me around mile 5.5. I tried staying with him, but couldn't hold his pace. Overall I was very happy with the race and the improvements I've been making from race to race. Everything is looking good for a fast Parade Race 5k in a little over 5 weeks. The goal is to crack 17:30, we'll see.

I may jump in a 5k this weekend to see where my current 5k level of fitness is. It seems like back when I was running some of my faster times, I was doing a lot of racing as well. Sometimes it's difficult to push yourself to the limits during a track workout or a tempo run, racing is a perfect way for me to get that extra little speed out of a workout that might otherwise go untapped.

Thursday, May 22, 2008

Have a nice day sir...

The other day I was at the store and at the checkout, the "youngish" person bagged my groceries, handed them to me and said, "have a nice day sir." It's not the first time someone has called me sir, but this time it just hit me a little hard. I was taken aback a bit for I do not think of myself as as a sir, heck, I'm only 44.

Old age, I decided, is a gift. I am now, probably for the first time in my life, the person I have always wanted to be. I'm in the best shape of my life, but I sometimes despair over my body -- the wrinkles that are starting to appear on my face, the baggy eyes. And, often I am taken aback by that old person thats starting to live in my mirror, but I don't agonize over those things for long.

I would never trade my amazing friends, my wonderful life, and my loving family for less gray hair or a faster 5k. As I've aged, I've become kinder to myself, and less critical of myself. I've become my own friend. I don't chide myself for eating that extra cookie, or for not making my bed, or for buying that latest and greatest piece of equipment that will transform my ordinary bike splits into the extraordinary. I am entitled to overeat, to be messy, to be extravagant. I've have a few friends leave this world too soon; before they understood the great freedom that comes with aging.

Whose business is it if I choose to read until 4 a.m. and sleep until noon? I will dance with myself to those wonderful tunes of the 70's, and if I at the same time wish to weep over a lost one, I will. I will walk around the pool in a speedo that is stretched over a masters body, and will dive in with abandon, if I choose to, despite the pitying glances from the bikini set.

They, too, will get old.

I know I am sometimes forgetful. But there again, some of life is just as well forgotten -- and I eventually remember the important things. Sure, over the years my heart has been broken. How can your heart not break, when you lose a loved one, or when a child suffers through an illness? But broken hearts are what give us strength and understanding and compassion. A heart never broken is pristine and sterile and will never know the joy of being imperfect.

I am so blessed to have lived long enough to have my hair start turning gray, and to have my youthful laughs be forever etched into deep grooves on my face. So many have never laughed, and so many have died before their hair could turn silver. I can say, "No," and mean it. I can say "Yes," and mean it. As you get older, it is easier to be positive. You care less about what other people think. I don't question myself anymore. I've earned the right to be wrong.

I like being older. It has set me free. I like the person I have become. I am not going to live forever, but while I am still here, I will not waste time lamenting what could have been, or worrying about what will be.

Monday, May 19, 2008

37:57


It seems like yesterday I was gunning to run a sub 40 minute 10k.. If I look back, I think it was sometime in early December I went 39:25ish to cross that one off the comeback list... I was estatic at the effort and claimed I was on track for better things to come barring injury. Over the weekend, I ran the certified course Warbird 10k in 37:57 in a VERY windy day indeed. I really thought I could go about 30 seconds faster than that, but the brutal headwind I had to deal with for the 1.5 mile finishing stretch was just too much to hold onto the pace I needed. I finished 1st in my AG and 6th place overall... definite progess...

I haven't been posting my weekly mileage for awhile now, but I can say that I haven't slacked any. Weekly totals have been anywhere from 55 - 70 miles per week. I've been putting in regular interval and tempo runs every week now for some time. A sample of some of the speedwork I've been doing is this. 1 mile warm-up then, 400, 600, 800, 1000, 1200, 1000, 600, 600, 400 with a 200 jog between each. The slowest pace was the 1200 done at 5:38/mile and the fastest was the 400 done at 5:08/mile. There has also been some hillwork done as well from week to week. All other runs are done at MAF or a HR of 146 max which equates to around 7:00 - 7:05/m.

I'm trying to stay consistant in jumping rope to keep me in balance. I don't do it as much as I like, it's just a matter of habit I need to get into.

I have a 12k I'm doing this coming weekend. I ran this race last year in 52:49 which I think is a 7:05/m average. I can safely say that I'll blow that out of the water this year. ciao for now!

Monday, May 5, 2008

500 Festival Mini Marathon

It's been awhile since I've run the Mini down in Indy. It's the largest half marathon in the world and the 8th largest running race in the world. I was really looking forward to running it this year. I had applied and got a seeding for the race in the "A" corral, which is right behind the elites. When the race started I was 1 step behind the elites when the gun went off. I had met up with Brandon Reichert from the Three Rivers Running Company before the start of the race and decided we were running about the same pace so we'd pace each other. The first mile was relatively slow, 6:33, having to deal with the all of the quick starters and settling into a rhythm. The 2nd mile was 6:06, yikes.. We finaly found our rythm and clicked off 6:12 - 6:18 through 8 miles.. Brandon was feeling good and picked it up about 5/10 seconds per mile, I held my own to the finish in 1:24:31. Not nearly my best, but was satisfied with the effort at this time of the year. I still love running around the speedway mid race. It's such a feeling of awe when you get a perspective of just how big it is when your running around the 2-1/2 mile oval. Thankfully the weather was great this year, overcast and mid 50's. I've done the race when it was mid 80's and sunny. Going around the track when it's that hot, it's almost unbearable.

I have a 10k I'm running in two weeks that I'd like to crack 38 at, then a 12k the following weekend. All this racing is geared more toward the 1st major goal of the season, which is to run somewhere around 17:30 at the Runners on Parade 5k on July 12th. I need to stay consistant with my weekly speedwork, both tempo runs and track work with some hill workouts thrown in there as well.

During church on Sunday, Pastor Hawks had quoted someone (who, I don't remember) with a saying that I thought was great and meaningfull. The quote was something like, "Failure, is being successful in something that doesn't matter." which I took to heart. Is being successful at running doing something that doesn't matter? I had to think about it for awhile. What are the things that really matter in life? I came to the conclusion that for me, it does matter. My wife, kids and my love for Jesus Christ are the most important things, and always will be, in my life. It matters that I show my kids that when you apply yourself to something your passionate about, whether it's running, baseball, basketball, football or anything else for that matter. You can reap the rewards of your efforts. Stay the course, never give in, never give up. It doesn't matter how old you are, or get, you can still whoop up on the youngsters, and have fun doing it! ciao...

Monday, April 7, 2008

Rest Week

This week was relatively easy. Basking in the satisfaction of last weekends marathon, I took monday off and starting back up on Tuesday with an easy 4 miler. All my runs this week were very easy, HR wasn't even on the map. On Friday, I had a 6 mile run planned and decided to see how the legs were feeling, so I picked it up to 6:50/m after a mile warm-up and held it there for 4 miles, then backed it down the last mile. In my mind, I'm fully recovered and ready for hills and speedwork this week. I have 4 weeks to go for the Indy Mini... Then the Warbird 10K two weeks after that. I'm going to make it a point to run more hills this year. Lydiard advocates this type of training quite a bit, who am I to argue with Lydiard? I have an excellent hill to do repeats on and just far enough away to get a decent warm-up before starting on them. This year I also plan on trying to incorporate more drills as well. One other thing I plan on doing more (actually have already started this last week) is adding jumping rope to my training regimen. Former triathlete pro turned full time runner/coach Tim Luchinske recommends these as a good way to increase running efficiency and to help your strength to weight ratio. I respect and admire his work ethic (as well as his blazing fast times)so I am going to give these a chance to become a vital part of my training this year. I'm really looking forward to what this summer and falls racing season has to offer... There are really only two "A" races I'd like to attack this year, The Parade 5k in mid-July and the Parlor City Trot 1/2 marathon in mid-September. All the others will be part of some hard training efforts... ciao!

Monday, March 31, 2008

Another Marathon.. Better outcome...

Yesterday I ran the Ohio River Road Runners club marathon. This was sort of a race I wanted to do to prove to myself that I could run what I orginally wanted to run back on February 17th. That day didn't turn out how I wanted, I really believe it was just an off day.

The morning started out at 4:45am with the alarm clock. I got up, got dressed and ate some breakfast. 2 bagels with jam, a banana and a bottle of gatorade. I'm on the road by 5:00 with a 2-1/2 hour drive ahead of me. I made it to Xenia by 7:50, checked in and made it back to my car to chill and eat a powerbar along with some more fluids. The race started right at 8:30 and I was off feeling good. The weather was perfect again, about 45, overcast with some wind out of the north, north east (headwind). The first two miles in 13:49, whoaa.. slow it down pal, your not trying to break 3:00 here.. I settled into a 7:00 - 7:05 pace and held it there for most of the race. The course was pretty much a gradual uphill all the way to mile 15 and into a wind that was picking up a bit which made it pretty chilly when the course turned into it. After hitting the turnaround and heading back, the tailwind was welcome relief along with the gradual downhill. There were a few 7:15 - 7:20's from miles 15 - 22 and the last two miles a struggled a bit with, but ended up with a 3:08:40 which is around what I wanted to run in Dublin..

I'll take it easy this week, probably start back up on Wednesday. My next race is the Indy Mini in 5 weeks.. I hope to break 1:25 there this year. A long way from my 1:18 PR back in 97'. It's a long slow road getting back up to speed coming off injury after injury.. As long as I play it smart, I think I can get back to that level again.

Starting next week I'll be starting back up with speedwork at least twice a week. I have a busy spring and summer racing season planned so the sooner the better. I have a great base to build on, so I'm looking forward to pushing the limits.

Tentatively, I'll be back in New Orleans to run the Mardi Gras Marathon in early Feb.09' then Boston in April 09'.

Sunday, March 23, 2008

Race yesterday...

Brrrrrr..Is all I can say. Here it is the second day of spring and it looked like it was the middle of January with a strong noreaster blowing in.. If it was a training day, I probably would have opted for an indoor dreadmill run for sure. As I showed up for registration, the weather was cold but tolarable. As I made my way outside a half hour before the start for a short warm-up, it started to snow and the wind started picking up from the north. At the start, it was an all out snow storm with a solid 20-25 mph wind out of the north. I told myself before the start I wasn't going to try and push this race, instead opt for a solid tempo run. 1st mile is almost all down hill with a short uphill around the 1/2 mile mark, 6:07. A bit faster than I wanted to go but I knew it would be just because of the layout. The next 2 miles are all up and down so I just tried to relax on the uphills and let gravity take me on the downhills, 6:38, 6:41. The first three miles have some pretty good tree coverage so the wind and snow wasn't really a factor. Once I hit the 3 mile mark, it was blowing snow and wind until I made a left turn (south)around the 5 mile mark, and had the wind and snow at my back for about a mile and half. But I knew what was coming after I hit the turnaround. In all my 33 years of being a competitve runner, I don't think I've ever had a more miserable time in a mile and half. The snow was coming down a a pretty good clip and it wasn't a soft snow either. It almost felt like little grains of sand were blowing in your face and eyes at 25 mph. Along with trying to keep your footing and not slipping and sliding, it made for a miserable 10 minutes. After I made the turn back west, I swear the wind changed directions and was blowing in my face again for the next 2 miles until I made the turn north again for another mile of a blast in the face of cold stinging snow. One more turn north for the final charge to the finish... That was one race I was glad was over.. definitely a charachter builder! 11th place overall and 3rd in AG, 1st and 2nd in Ag were 2nd and 4th overall.. How's that for a competitive AG! One week to go for the marathon. After plugging in the data to Mcmillan's calculator, he say's I should be running around 3:04.. Although I'd be VERY happy with that right now, I'll play it a little more conservative and shoot for a 3:07 - 3:12. Adios for now!