Wednesday, December 23, 2009
I’m not a getting on my high horse here and I’m not an overly religious person, but it seems like the whole thing has been stolen, repackaged and sold back to us as a festival of eating, dinking and spending too much. Aren’t we forgetting the original Christmas message?
I work with a Muslim and he say's he decorates the house with a tree and tinsel and buys presents for their kids at Christmas just so they are not left out. It is no longer a religious festival; it is an orgy of consumerism and over indulgence.
I’m not against having a good time and enjoying the festive season but Christmas to me has become an ugly selfish time of year. We are bombarded with advertising to spend, spend, and spend some more. Look around at the money that gets spent each year on presents and decorations and food. The retail economy relies on Christmas each year and when you have spent your fill and they have made a tidy profit, they try to sell you whatever is left slightly cheaper in the January sales.
We are forever harping on about falling standards in Children’s behavior and attitudes, but is it any wonder when the celebration of the birth of Jesus Christ our lord has been turned into this obscene corporate, celebrity endorsed spend fest - I shall from this day forward refer to it as “Cashmas”. Well, not really but you get my point...
Personally I think that the whole commercial thing has gone way too far. Christmas used to be a time spent with family and friends. We’d of course exchange a few gifts but we would have put some thought into it and it was about giving someone something that you thought they would appreciate. These days Christmas is nothing more than a massive shopping exercise where stressed out shoppers tear up and down the high street laden with carrier bags full of pre-packaged and impersonal gift sets. The shelves of the high street retailers are packed with boxes of identical bath sets and useless overpriced gadgets.
It’s a kind of weird two-sided feeding frenzy with the high street shops on one side keen to unload all this junk and make as much profit as possible. On the other side we have hoards of manic shoppers eager to spend whatever is left in their bank account or credit card.
Just a thought…
Why not for a change instead of splashing out at Wal-Mart and Target and the like; go into your local Salvation Army branch or Help the Aged charity shops and pick up a few gifts there instead? Spread the word to your friends and make this year a charitable Christmas! Instead of lining the pockets of some fat cat or inflating the share prices of some big brand name you will be spreading a bit of Christmas cheer to someone who really needs it. After all, that is what this is about isn’t it? That's why I can say Merry Christmas instead of Happy Holidays...
To all my blogging friends out there, have a very MERRY CHRISTMAS!!
Tuesday, December 15, 2009
A shout out to my good bud Mike Henry who had a top 13 finish at the Tecumseh Trail Marathon. He could have easily ran a 3:0X something on a road course.
This weekend is the H.U.F.F. 50k trail race. One of these years I may do the whole 50k (It's really closer to 32.2 miles verified several times over, the first loop is 10.6 then 2 x 10.8) but for now I'm just a fan and/or spectator and/or 1 loop fun runner. I'm a total wimp when it comes to trail running especially when the weather is crappy. I can run trails when the ground is packed and groomed no problem, but my glass ankles don't like running on unpredictable terrain. I have run this course many, many, many times and have a PB for the 10.6 mile loop of 1:06, of course that was back when I was actually running fast. One of these years I need to convince Lucho to come out here to obliterate the course record (Mark Godale - 3:26). The course is practically flat compared to what he runs on every day. We've had a few "superstars" show up, Brandon Sybrowsky, Courtney Campbell, Mark Godale just to name a few... I didn't recognize any "big" names on the confirmed entrants list so I couldn't even make a guess on the top 5.
Wednesday, December 9, 2009
...which is the last place I ran a sub 3 marathon back in 2001, and also gives me an extra 4 weeks to train (which may or may not be a good thing.) As of today, I have ~19 weeks to Cincinnati and 24 to Sunburst.
Wednesday, December 2, 2009
Nutra Run 20k - Mid March
Indy Mini Half Marathon - May 8th
Marathon In here somewhere...
Firecracker 4m - July 3rd
Runners On Parade 5k - July 10th
Harlan Days 10k - August 7th
Parlor City Trot 10m - September 4th
Fort-4-Fitness Half Marathon - September 25th
I'd also like to jump in a race or two that I've never done to mix it up a bit.
Tuesday, November 24, 2009
It truly was a sad day today as I had to cancel my Hotel reservations I made in anticipation of going back to Boston to run again.
Congrats to Tim for winning the Dizzy Fifties 50m race in Huntsville last weekend. The guy's a beast and I don't see anything stopping him from bringing his strong work ethic into Leadville and putting the hurt on everyone there.
Friday, November 20, 2009
Sunday, November 15, 2009
Back to yesterday...
This was a first year marathon and I know the race director pretty well, he spared no expense to make this a top notch race. The start line of the marathon is almost exactly 15 miles from my front door. This was a chip timed, certified course and was a Boston qualifying marathon. Race entries topped 400 and was twice as much as what he thought he would get.
The course is one that I wasn't familiar with as I've never run in this area. The course profile showed some rolling hills, but those profiles can sometimes be deceiving (as this one was). The race started off without a hitch, miles for the first 13 were between 7:45 and 7:55 with a :45 pee stop in there around mile 9. I went through the half in 1:43. That doesn't give me much time to slack this second half, I thought. All was good up until mile 21 when those rollers turned into some rather large hills, but at least I wasn't dying this time. The legs held up through the hills and by mile 25 I knew I was going to make it as long as I didn't stop (which I kept reminding myself). I dry heaved a couple of times around mile 25.5 but nothing came up. Making that last turn toward the finish I looked at the watch and knew I had it. My second half split was 1:46 so all in all it was a pretty even paced race. Official finish time of 3:29:40 with 80 seconds to spare. After I got home, I immediately got on the Boston website to register only to find out that the race filled up and closed the day before! At least this qualifies me for the 2011 Boston and gives me that much more time to prepare. I am thinking about running something in the spring to get a time that I know I'm more capable of running. Right now I'm just going to start working on base again... a little R & R will do me good...
Saturday, November 14, 2009
Saturday, November 7, 2009
Wednesday, November 4, 2009
Monday, November 2, 2009
Friday, October 30, 2009
10/27/09 - 6 miles
10/28/09 - 6 miles
10/29/09 - 5 miles
I'm gaining more and more confidence each day. The HR continues to eek down beat by beat. The only thing I'll be lacking come race day will be endurance. Those three weeks of no running really set me back a step or two. Flash forward to today where running 7:20 - 7:30 feels effortless. Race day strategy will be to go out very easy, 7:45 - 8:00 for 13, then negitive split the second half. Keeping my pace under control for those first 13 will paramount to acheiving the final outcome. I have a tendency, especially in marathons, that if I'm feeling good to let the pace creep down. I don't believe I can do that here and get away with it this time. I have to constantly remind myself while running that I'm not trying to PR here but to just get into the show. I may even try to hop in the group with the marathon pacers that are running 3:20 - 3:30 and feed off them. Tomorrow I'm going to run something around 16 and hopefully it will feel good. I will taper just a bit next week but really I have nothing to taper from so I'll be just treating next week as a regular training week only dialing it down a notch. I know it's to early to predict, but weather in Indy for 11/7/09 is calling out sunny and a high of 63... I'll take that in a heartbeat!
Sunday, October 25, 2009
Thursday, October 22, 2009
10/19/09 - 5 miles
10/20/09 - 5 miles
10/21/09 - 7 miles
10/22/09 - 10 miles
No calf incidents, feeling pretty good despite no "real" running for three weeks. All running has been between 7:15 and 7:35/m average. HR has been higher than normal, but like I said, that is expected. It has been dropping each time I go out. Still have high hopes of getting this marathon in and qualifying.
Monday, October 19, 2009
Sunday, October 4, 2009
Monday, September 28, 2009
Sunday, September 20, 2009
On a side note as I sit here typing, my right calf is a little sore. I'm not going read too much into it, but will be extra cautious this week.
Friday, September 18, 2009
9/17/09 - am)7 miles as; 2m easy then 5m @ HR 155-160 or AeT...average pace was around 6:33 and AHR 157. I wanted to get up early before work and run something around 12 but sleep sounded real good at that time.
Motivation is really high right now. I think sporadically racing like I've been doing has been keeping the training fresh and moving along from week to week. My long weekend runs have been for the most part solo this time around which I believe have been more productive. When you run with a group, you tend to get sucked into their pace, or it ends up being a testosterone festival and by the end of the run you're totally spent or on the verge of a bonk. Running by myself, I'm able to control the pace I want to run and to dictate when I want to speed up or slow down. My last two 20 mile runs have been the best runs I've had in years, and some of the fastest, even though I started off with a very conservative pace. I finished these runs both fast and strong and with energy to spare, something I'll need to do come race time in 7 weeks.
It's unfortunate that I got sick before Boston and wasn't able to run to my potential that day. I'm doing all the same things I did then, that I did in my build for that marathon so I have the same expectations for Monumental that I had for Boston. I'm still very much guided by all the training practices and principles that Tim has instilled in me since I first started reading his blog over two years ago and then contacted him about coaching me a little over a year ago. He has been a great resource of information as well as an inspiration. I'll have no problem contacting him again for coaching services sometime after the first of the year for my attempt at Boston again. The closer I get to race time, the more and more confidence I have and the more I think I should try and run something closer to my PR (2:53). On the one hand, I think I should just run something around 3:00 - 3:07 to get safely into the show, but on the other hand based on my recent 10m race time, I should be able to run something around 2:51. I might have a better idea what I'm capable after the half marathon I'm racing in a little over a week. If I go sub 1:20 then a 2:51 is a definite possibility... enough blabbering....
Tuesday, September 15, 2009
Sunday, September 13, 2009
Saturday, September 12, 2009
Thursday, September 10, 2009
pm)5 miles easy... no puking...
Wednesday, September 9, 2009
Saturday, September 5, 2009
Friday, September 4, 2009
Wednesday, September 2, 2009
Tuesday, September 1, 2009
I'm still unsure about what I'll be able to run at this weekends 10 mile race. Part of me (the ego) wants to crack an hour. The other part (reality) says that something around 61 minutes is a solid time and a better goal to shoot for. My brain is telling me that if I can average 6:04 for 5 miles at a comfortably hard effort on less than fresh legs, then maybe I can average 5:59/m for 10 miles on rested legs? Just do it you bone head!
Sunday, August 30, 2009
One thing to note, as I fired up my Garmin 305 and was standing there getting ready to take off, my HR was 41 bpm.
Saturday, August 29, 2009
Friday, August 28, 2009
Thursday, August 27, 2009
So my birthday gift to you is to share some of the lessons I've learned over the last few decades. I hope these resonate with you and encourage you.
Life is about People.
I don't care if you are at work, at home or at your place of worship. At the end of the day, people are the ultimate currency and prize. A few years ago, a relative turned 90. I remember sitting back at the party and watching all the people who came to celebrate her life. As a younger man, I remember remarking about the number of lives she has touched, and the people who were so happy to come and celebrate her life - which is far bigger than celebrating a single birthday. That day I resolved to try and be more like her and do what it takes to make a difference in people.
Focus on Outcomes, not Effort.
With my kids, I celebrate their efforts. With adults, I appreciate effort, but results really speak. Often when I'm talking with someone in my office, they will say "I'm going to try to do that." I almost always reply by quoting Yoda, the Jedi Master "Do or Do not, there is no try." When they chisel something into granite to put on my grave, I don't want them to write "Here lies a man who Tried Hard!" I really want an epitaph that reads something like "Here lies a man who DID great things!"
Words have power, and how I speak influences how I act. So I discipline myself to not even use the language of attempt. When talking to myself and to others, I use the word "do" as often as possible. Because I want to drive myself to achieve real meaningful results. Don't settle for less than your best by substituting effort for results.
Create Don't Criticize.
Creating things is very hard work. Much more than it looks like on first pass. But creating things is something that really makes a difference. It is very easy to sit back and criticize what others have tried to create. But to paraphrase Theodore Roosevelt, "credit goes to the man in the arena, who attempts great things, not to the critic in the stands."
Sometimes criticism is appropriate - when it is constructive. I've seen a lot of people criticize because the can't/don't/won't create themselves. Instead they achieve parity by destroying the creations of others through criticism. That is so petty. If I can't create, then my next best option is to help someone else create. This world has no energy for people who tear down.
As I enjoy this birthday, these are the top three things that I'm thinking about for myself. I hope you can find a way to pick up the torch and run with them and make a difference around you as well.
Wednesday, August 26, 2009
Tuesday, August 25, 2009
8/25/09 - am) 7 miles, 1m warm-up then 2 x 2m at ~5k effort, 1st in 12:06, 2nd in 12:06... how's that for consistancy... these were hard but not discomforting. HR stayed around 166 - 169 for each repeat. 1m RI between each... My AHR for a 5k race is usually around 171-173. Great workout, felt good about the run as a whole.
pm) 5 miles, easy. Pure recovery....MHR 140.
Monday, August 24, 2009
This give me high hopes of potentially running a good marathon... I have mixed feeling on how I should approach this race. Should I go into it with the intention of just qualifying (3:30)or should I go for a PR (2:53)? I think I should just play it safe and run something in between, maybe 2:58 - 3:05.. If I would have kept going on this 20 miler, barring a meltdown, I would have run something around 3:07...
Saturday, August 22, 2009
These numbers are very promising and it gives me a very good chance at putting in something solid at Monumental in 11 weeks.. that is as long as I don't screw it up. Staying consistant, practicing good hydration and recovery.. of course I don't want to overthink it either... run more, think less... repeat after me, run more, think less...
Looking forward to tomorrows long run, I may go 20 if I feel good.
Friday, August 21, 2009
8/21/09 - am)6 miles steady. MHR 146, Easy today for AeT test tomorrow monring. HR was very low today and I felt great. I'm very anxious for results from tomorrow. Just going by the way I feel now and how my HR has been on recent runs, I think my avg. pace tomorrow will be about 10-15 seconds slower than my last AeT run.. all though I could surprise myself again....
Wednesday, August 19, 2009
8/18/09 - am)7 miles, w/the middle 4 miles at my marathon HR 155-160, 6:28, 6:31, 6:33, 6:36. These felt quite comfortable, never out of my comfort zone.
pm)5 miles, shelved the HRM and just went by feel. Went 34 minutes and change, felt very good.
I'm running an AeT test this Saturday to see where my pace is at... I honestly don't think I can match the numbers I put up during my last test, but I guess you never know. I'm feeling very good right now and trying to stay positive about my progress.
I have another race in another couple of weeks.. This one is a 10 miler, a distance that I haven't raced that much at. The elevated ego in me says that I'd like to break an hour, but the realist in me says somewhere around 1:02... In any event, the race is here in Bluffton and on the roads I run every day, so I can say it's my home course. I know all the little hills, know where I can speed up and when I should slow down, it should be fun!
Sunday, August 16, 2009
Saturday, August 15, 2009
A shout out to GZ who will be running the Pikes Peak Marathon tomorrow. He's in great shape and here's hoping he nail's a top 10!
Thursday, August 13, 2009
Wednesday, August 12, 2009
Tuesday, August 11, 2009
Monday, August 10, 2009
Saturday, August 8, 2009
pm)5 miles easy.. Very hot.. hotter tomorrow!
Friday, August 7, 2009
Thursday, August 6, 2009
Wednesday, August 5, 2009
Schedule of upcoming races:
September 5th: Parlor City Trot 10m
September 12th: St. Therese 5k
September 26th: Fort-4-Fitness Half Marathon
October 18th: Run For Riley 5m
October 25th: River City Rat Race 10k
November 7th: Monumental Marathon - Indianapolis, IN
November 21st: Turkey Trot 5k
November 26th: Galloping Gobler 4m
December 5th: Just Plain 10k
Tuesday, August 4, 2009
Monday, August 3, 2009
Sunday, August 2, 2009
Saturday, August 1, 2009
Wednesday, July 29, 2009
Tuesday, July 28, 2009
I have another 10k this weekend, looking to get that sub 37 at this one if the conditions are right. I've done this race many times, it's a big loop in the middle of Amish country. All country roads, no shade, dodging road apples the entire way with quite a few rolling sections.
Sunday, July 26, 2009
Saturday, July 25, 2009
Miles 3 thru 8 are the AeT run.. With a 2 mile warm up and ~2 mile warm down...
Friday, July 24, 2009
7/23/09 - am)7 miles w/6 x 20s pick-ups in the last mile and a half.. This run felt incredible, low PE, low HR, avg pace 7:03/m.
pm)5 miles easy
7/24/09 - am)6 miles, pure recovery very easy.
Running an AeT test tomorrow if I can find a slot during the day when it's not raining. I'd be very surprised if my pace average for the test was over 7:00... My last AeT test on June 27, my pace average was 7:03. I feel like I'm much more aerobically efficient right now so if I was a betting man, I'd say it's going to be around 6:53 or better. I'll post results if I get the run in.
Sunday will be my long run of around 17 miles with the last 3-4 done at HR 155-160 (marathon HR).
One of the pots had a crack in it while the other pot was perfect and always delivered a full portion of water.
At the end of the long walks from the stream to the house, the cracked pot arrived only half full.
For a full two years this went on daily, with the woman bringing home only one and a half pots of water.
Of course, the perfect pot was proud of its accomplishments.
But the poor cracked pot was ashamed of its own imperfection, and miserable that it could only do half of what it had been made to do.
After two years of what it perceived to be bitter failure, it spoke to the woman one day by the stream. 'I am ashamed of myself, because this crack in my side causes water to leak out all the way back to your house.'
The old woman smiled, 'Did you notice that there are flowers on your side of the path, but not on the other pot's side?'
'That's because I have always known about your flaw, so I planted flower seeds on your side of the path, and every day while we walk back, you water them.'
'For two years I have been able to pick these beautiful flowers to decorate the table.
Without you being just the way you are, there would not be this beauty to grace the house.'
Each of us has our own unique flaw. But it's the cracks and flaws we each have that make our lives together so very interesting and rewarding. You've just got to take each person for what they are and look for the good in them.
SO, to all of my crackpot friends, have a great day and remember to smell the flowers on your side of the path!
Tuesday, July 21, 2009
Monday, July 20, 2009
Sunday, July 19, 2009
Saturday, July 18, 2009
Friday, July 17, 2009
Two weeks ago I gave up pop and junk food... I love Pepsi! It was tough but I stuck to it... I was hovering at 143 - 140 any given day for almost 2 months. In two weeks now I dropped 4 pounds, 136.5 on the scale this afternoon. I'll venture to guess that number will drop even more in the weeks and months to come.
Race report tomorrow....
Thursday, July 16, 2009
Wednesday, July 15, 2009
Tuesday, July 14, 2009
7/13/09 - no running, first day off since 6/29/09.
7/14/09 - am)7 miles easy.. This was on of the best runs I've had in the last couple of years... seriously! This was going to be an easy day, just keep HR under 150, 1st mile in 7:32 with HR under 140! Miles 2-7 were an average of 7:05 and my HR never went over 146.. It honestly felt like I was just floating along, pace was effortless, legs felt great!
So now that my 2nd "goal" race has been accomplished, what's next? The Fort-4-Fitness half marathon on 9/26/09, in a little less than 11 weeks. Based on my fitness now, and what I plan to be around that time, I think 1:21 is a good goal I can shoot for. The half marathon is 6 weeks before my marathon so it will give me a good indictation of what I'll be able to run.
I have several smaller races I plan to jump in between now and then just to keep the legs moving fast and remind me of what pain is. Most of my best marathon times have come in the fall where I raced quite often through the summer.
pm) 5 miles, 1m warm-up then 8 x 400, 1:20 - 1:24, w/1:45-1:55 RI between each... feeling good.
Saturday, July 11, 2009
To learn how you can snap pictures and capture videos with your wireless phone visit www.verizonwireless.com/picture.
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To learn how you can snap pictures and capture videos with your wireless phone visit www.verizonwireless.com/picture.
Note: To play video messages sent to email, QuickTime® 6.5 or higher is required.
Friday, July 10, 2009
I can't remember the last time I was in "decent shape" for this race. It's been almost 5 years since I've ran a 5k and broke 18, so I'm long overdue. My race strategy has almost always been to blast out a fast 1st mile and then try to hang on for the next two. In most cases that works for me. I'm shooting for a 5:25-5:35 1st mile and then will try to keep it under 5:55 for the next two. Prediction: I think if things take a turn for the worst tomorrow, I could go as slow as 18:20 (but I really don't see that happening), but if it's a "good" day then I can crack 17:50, a great day 17:40. Weather looks to be a non-factor... it may sprinkle but that will not be an issue. The race starts at 8:00 so it's early enough to keep it somewhat cool.
Race report tomorrow...
EDIT: Also, I have an x-factor to take into consideration. I've been growing a goatee for the last 3+ weeks.. tomorrow morning it's getting trimmed ala Brian Sell Fu-man-chu style.. that's gotta count for at least 10 seconds!!
Thursday, July 9, 2009
The word is that there will be around 1200-1500 runners for Saturdays race. Good I say… lots of rabbits to push and/or pull you. Over the last couple of years, I have noticed (it this area anyway) a larger influx of runners at the local races. Races that usually get 200-300 are now getting 400-500. Last years inaugural Fort-4-Fitness ½ marathon sold out at 3000 people, they’ve made the cap 5000 this year and I hear it already has around 4000 pre-registered with about 10 weeks to go. (This by the way will be the next big goal after this weekend.) The Warbird 10k in its 3rd year this year sold out at 1000 people (the RD capped it at 1000 because of the limited parking available, if parking was unlimited then the numbers would have been much higher), whereas the inaugural year saw ~400.
Masters runner’s prediction for this weekend:
Dave Bussard – 49yo from Elkhart, IN. Almost a shoe in to win the overall masters. Last year went 16:44 but is running much faster right now.
16:10 – Brian Diemer Amerikam 5k, Grand Rapids, MI 6/13/09
33:40 – Sunburst 10k, South Bend, IN 6/6/09
Ron Sharp – 44yo, Fort Wayne, IN... Hasn’t raced much this year but looked great last weekend at the firecracker winning the masters overall.
21:57 – Firecracker 4m, Fort Wayne, IN 7/4/09
Chuck Schlemmer – 48? from Ligonier, IN. If he show’s up, he’ll run something in the upper 16’s to low 17’s.
Brian Shepard – 46? from Ligonier, IN. If he show’s up, he’ll run something in the low 16’s and should give Bussard a run for his money.
Manuel Martinez – 46 from Fort Wayne, IN. Started a bit slow this year, but ran a solid 17:26 5k last weekend.
Wednesday, July 8, 2009
Tuesday, July 7, 2009
Monday, July 6, 2009
Sunday, July 5, 2009
Saturday, July 4, 2009
These are gun times, they had some problems with the computer program and wouldn't allow them to get the chip times.. They say they will have the chips times in a few days. Should knock off a couple of seconds anyway!!
Wednesday, July 1, 2009
So I forgot my watch this morning when leaving for work and didn't realize it until I was half way there. So I ran without any watch this afternoon and I swear, I felt like I was naked. I mean, I've had runs where I never looked at my watch, but I always had it on, it was always there just in case I wanted to look at it. So running without it even being on my wrist felt really wierd. So I ran on PE today, very easy, relaxed, comfortable. I looked at the clock on the dash of my car before I left and when I got back, somewhere around 53 minutes for the trip. Very nice weather today, cool and breezy... I could have run forever!
Tuesday, June 30, 2009
I should be able to get in another 4 or 5 tonight when I get home from work. I'm loving this cooler weather!
pm) 5 miles.. felt really good for this run, pushed it into the 6:40's for this one and they felt incredibly easy.
6/29/09 - no run... felt good to rest the vessel. Feeling really good today and anxious to get back at it. The cooler temps this week will be ideal for some quality running.
Today will be intervals again, debating on whether to do 12 x 400 again or some type of a ladder workout like 400, 800, 1200 then back down...
Saturday, June 27, 2009
Friday, June 26, 2009
I may head to the track tomorrow for an AeT run tomorrow, if not then I'll put in something easy, then a ~2 hour run on Sunday to end the week. I should get around 65 miles total.
Thursday, June 25, 2009
Yes, I'm melting!!
Wednesday, June 24, 2009
Tuesday, June 23, 2009
One word for today.. HOT.
am) 7 miles
I felt like the wicked witch from the Wizard of Oz as she was yelling out "I'm Melting, I'm Melting..." That's exactly how I felt while in the middle of a set of 12 x 400's. I wanted so desperately to find a big lake to jump in to cool off. Dumping water over my head was only temporary relief. I managed to get through the entire set, but really felt whooped afterward. Although the effort for all 12 was sustainable (1:23 - 1:25) and felt really good during, the heat started to sap my strength during the warm-down. I'll hydrate back up during the last half of work here and try to get in an easy 4 or 5 tonight to loosen everything up.
pm) 4 miles easy...
Kudo's out to my good bud Mike Henry who competed at CDE over the weekend and went 10:34 with a 3:27 marathon.
Tuesday, June 16, 2009
Feeling really good about my chances of cracking 18 at the ROP 5k,(ROP=Runners On Parade). It's going to be close as to whether I get there or not. A little less than 4 weeks to find some of that long lost 5k speed.
Friday, June 12, 2009
6/11/09 - 5 miles easy w/6 x 20s pick ups toward the end. Normally I would have gotten in an evening run, but had too many thing to do when I got home from work.
6/12/09 - 6 miles, w/3 miles @ tempo 6:29, 6:27, 6:19.. 1 mile warm down at the end of this.. these felt very comfortable. Pace was smooth and relaxed. Very happy with how things are starting to shape up now. This is where I usually start to get into trouble, I'm thinking things are going well so I should start to hammer.. hammer.. hammer. That was my first thought after my 1st tempo mile today, that 6:29 felt effortless and I really wanted to pick it up and make myself suffer.. hold back.. take it easy, try to stay consistent I kept reminding myself. You don't want to fry your calf again or something worse!!! The speed will come, just give it time. Little gains, not big jumps...
Tuesday, June 9, 2009
Starting to feel a bit of normality in my running again. Over the last few months, I've just been all over the place with my training, deciding whether or not to run another marathon to qualify, well if not a marathon then a half marathon, if not a half marathon then a 5k... come on already, just make up your mind and get with it. I really only have three races left this year that I really want to "focus" on. The 5k race here in another 5 weeks, a half marathon in September and the Indianapolis Marathon in October. Any other race I do is just going to be fluff.
I plan on going out again this evening for an easy recovery run...
pm) 5 miles easy, very humid.
Saturday, June 6, 2009
BTW - James is only a Sophomore! Good thing to come from this kid!!!! Oh and another BTW, he finished 2nd overall in the cross country state finals as a freshman (only getting beat by the Foot Locker National Champion that year, Michael Fout) and 3rd as a sophmore. Maybe this fall will be his year!
Friday, June 5, 2009
I've been reading up on a masters runner named Pete Magill, the guy is still laying down smack and kicking it at age 48... he's already run a 14:49 5k this year.. amazing!
Next attempt at a race is in 4 weeks on the 4th of July. The Firecraker 4 is run over and around the local childrens zoo.. It's got a mix of almost everything, hills, cross country, pavement, tree covered and open air... looking forward to this one. This race usually brings out a lot of fast high school kids as the HS track season ends this weekend, so there looking to showcase some of the speed they still have.
Speaking of HS track, like I said, the finals are this weekend down in Bloomington. Below is a picture I took of Robbie Kleber and James Martin when I was down at the TRRC when Brian Sell showed up last year to run the Parade Race. Robbie(left) has a good chance at a top 3 in the state in the 1600 and James(right) a very, very good chance to be state champion in the 3200. Good luck to both of them!
Monday, June 1, 2009
Friday, May 29, 2009
Thursday, May 28, 2009
pm)ok, so other things got in the way of my run tonight. I'm ok with that... needed to get the lawn mowed before I had to use a sickle. With all this rain that we've gotten over the last week, I'll probably have to mow again in a couple of days.
Wednesday, May 27, 2009
It's raining like cat's and dog's right now and I'm too lazy to hop on the gerbill wheel, so no eve run for me today. That's ok though... I plan on running around 14 tomorrow. Should end up getting around 70 for the week if I stay on track.
Tuesday, May 26, 2009
Felt very sluggish on the first 1/4.. but started to loosen up nicely after each subsequent repeat. I have 7 weeks before my next "race" at the Runners on Parade 5k.. Last year I had a goal of cracking 17:30 at this race, at least that was until I had a calf issue in the week and a half leading up to the race (sound familiar...!) I'm just going to keep plugging away at the short fast stuff and hope for the best. Back in February I ran a 18:13 at a 5k and beat the three guys who beat me last weekend. Right now it just seems I'm in a bit of a funk (for lack of a better term). I can't seem to get any turnover in my stride and it feels like I'm running in slow motion. Maybe starting to do some of these 400 repeats I'll begin to see a bit of spring come back in my step and things will start to fall into place once again. I still have hopes in running something close to 17:30 here here in 7 weeks if all goes as planned. Even to break 18 I think I'll be a happy camper...
5/26/09 - pm)5m easy, MHR 150
Monday, May 25, 2009
5/24/09 - 11m, loop around Rousch Lake in Huntington(this is very rough terrain). Very hot, very humid.. Ran with Brett Hess, the Beasley brothers and Mike Henry. Mike and Scott B. have IMCDA in 4 weeks there getting ready for. After we finished the first loop, they went and ran another one... beasts!
Friday, May 22, 2009
Thursday, May 21, 2009
A few pic's I found of the state park...
There was a somewhat moderate west wind so there was a lot of "dead wind" running out which made it very warm during miles 3 and 4, once I made the turnaround I at least had some headwind to keep me a little cooler, but still there was not a cloud in the sky and my sun burned shoulders from yesterday didn't like the fact that I was subjecting them to another blast of radiation... As long as I can get enough H2O in me this afternoon and I have the motivation, I still want to get out and run some more this evening.
This saturday is the Three Rivers Running Company 12k out at IIT.. Last year I ran a 44:55. Based on my 10k last weekend, I don't think there's anyway I'm going to get close to that this year. Instead I'll consider it a good tempo run!
Tuesday, May 19, 2009
The plan now is to run the Indianapolis marathon on October 17th to requalify for Boston.
Saturday, May 16, 2009
EDIT: There were 1000+ total runners, 505 in the 10k and around 498 in the 5k... My overall finish was 10th...
Thursday, May 14, 2009
5/14/09 - 9m progression, 3m easy, ran to loosen the muscles HR<150, 3m 150-160, 3m 160-165... almost bailed on the last mile because I just felt awful, but after I finished, I felt much better. I plan on running another 30 minutes or so this evening as long as the weather cooperates with me.
Tuesday, May 12, 2009
5/12/09 - am)10m w/elevation set at .5% structured as 2m warm-up, then 4 x (1m @ 6:44, 400RI in ~1:50) then 4 x (800 @ ~3:15, 400RI in ~1:50)walking cool down... felt pretty good throughout this workout.
I plan on putting in some more time on the road when I get home this evening...
5/12/09 - pm)5m easy..
Monday, May 11, 2009
Wednesday, May 6, 2009
Saturday, May 2, 2009
Friday, May 1, 2009
Thursday, April 30, 2009
4/28/09 - 7m easy progression, 1m warm-up then 2m @ 6:46, 6:44, 2m @ 6:33, 6:29, 2m @ 6:17, 6:13.. walking cool-down. It felt good to get a little faster leg turnover for these. I still have some work to do, but this is a good start.
4/29/09 - 4m easy, MHR 150
Today will be ~9m of 1m and 2m repeats @ half marathon pace.. tomorrow will be easy and then I have the Indianapolis Mini marathon on Saturday. I'm not really putting to much focus on this race but instead treating it as a hard tempo run. I'm still going to treat it as a "race" and run as hard and evenly as I can, but won't put to much emphasis on the outcome. Last year I went 1:24, and would like to run something around that time this year. If I don't, so what... the bigger picture is in another 5 weeks.
Tuesday, April 28, 2009
June 6th... Back on the horse baby!! 6 weeks and counting...
I need to get back to Boston, and this is the first step... I'll wait until two weeks prior to race day and make the call... If I don't feel like I can go 3:10 or better, then I'll just wait until the fall. I feel great now, the next three weeks will be crucial.. ciao for now!
Saturday, April 25, 2009
Friday, April 24, 2009
Yesterday was absolutely gorgeous, sunny and around 75 I think.. Today it will be sunny and around 80... Yesterday I was outside running around with my boys and I can barely feel the marathon in my legs. I'm ready to get back at it but will restrain myself for another day, maybe two.
I have the Indy mini marathon to do not this weekend but next. I still think I can run decent there if all goes well this coming week. Last year I ran 1:24, I'd like to run at least that this year.
Thursday, April 23, 2009
"So, what are the symptoms of walking pneumonia? Many of the major signs of walking pneumonia will mimic what a person experiences when they have a bad cold or a flu. These can include headaches, nausea, a sore throat, fever, chills and chest pain. There are also more troublesome, (yet manageable), signs of walking pneumonia including: rashes, a lump in the neck, ear pain and an increased respiratory rate. So, while walking pneumonia won’t require hospitalization, you still want to at least get bed rest as your body is going through these symptoms. You would do that even for the flu, a disease that doesn’t have the infamy of pneumonia."
It looks like I'll take off a little more time than originally planned. I'm on Zithromax for 5 days, so on Monday I'll make the call and see how I feel and go from there...
Tuesday, April 21, 2009
The walk from the high school to starting line was just enough to get out that last little bit of nervous energy. I made my way to corral 4 and settled in. It wasn’t long before we off and running, I had to make a short pit stop in the woods around mile 1, but was back in a rhythm in no time.. I took it out real conservative, 7:03 – 7:06’s through 10 miles, the plan was to drop it down to 6:50’s at this point, I’ve been running for long enough that I knew something was wrong and I could tell that it just wasn’t going to happen. Mile’s 11-14, my pace dropped to 7:11-7:23’s and was losing strength fast… I was already trying to figure out what went wrong.. I was very conservative with my pace, I was very meticulous in my nutrition strategy leading up to the race so I was sure that wasn’t the issue. So what was sapping my strength? I starting getting a sore throat on Thursday and got progressively worse leading up to the race, but I wasn’t going to let that alter my plans. It was a bit painful to swallow and eat, but I was getting in plenty of both. I was taking throat lozenges which helped a bit to minimize the discomfort. Back to the race…
By mile 15 I had slowed to 10:00 – 11:00 pace and just trying to keep one foot in front of the other. I was hurting; my 20 mile training runs were easier than this… I was frustrated and mad at the same time; there was a fleeting moment that I considered bailing and calling it a day. The thought quickly left my mind as I considered all that I would be leaving behind… the chance for my 3 sons to brag about there dad being a Boston Marathon finisher…the chance to go through the deafening wall of screaming girls through Wellesley… the chance to run up and over heartbreak hill… the chance to FINISH the Boston Marathon. I summoned all the strength I had to keep going… and I got to experience all of the above… the cheering in Wellesley could be heard over a half a mile away, and was music to my ears as I high fived my way through hundreds of screaming college women… up and over the Newton hills until reaching the bottom of Heartbreak. I made it point to run the entire length of it to get the full experience. I ticked off miles 22, 23, 24, 25… and leading up to that final left hand turn onto Boylston… as I made the turn, about six or seven hundred yards away you could see the finish line… I had a lump in my throat and had to swallow hard to keep from breaking down right there. It chokes me up now to even think about it. It was very powerful!!! The screams of the crowd 6 or 7 people deep for that final stretch was overwhelming and gave me a great push to the finish. I’m a little disappointed at my time, but very grateful for the strength to keep moving in the face of frustration.
This only serves as a big motivator to come back and give it another try. Not meeting your anticipated goal is a bitter pill to swallow, but one that can help me become a better runner, person and father. After all, your teaching your kids that no matter what kind of circumstances your up against, never give up, never give in, and always fight your way to the finish.
Tim has been a great motivator and coach through all of these last 24 weeks… We talked briefly that evening and he’s just as frustrated about this as I am. I feel worse for not performing for him than I do for myself! I know it’s cliché to say, but this is a learning experience that will only help me… It’s so easy for something like this to knock you off your horse and keep you grounded for awhile. That’s not going to happen, I feel more motivated than ever.. I’ll take off a couple of days and get right back on the horse. When I got home this afternoon, I got my confirmation book for the Indy Mini in the mail waiting for me… two weeks... BRING IT ON!!!