Sunday, August 30, 2009

20 miles in 2:22

No, that's not a duplicate title from last Sundays run.. No wait, yes it is! Todays afternoon 20 miler went off as planned again. Felt incredible from start to finish. Ran the exact same route as last week and my time was exactly 1 second slower. 2:22:38 vs. today's 2:22:39. I'll refrain from posting my data unless someone would like to see it then I'll get it up. As I sit here in my Skins, eating some leftover beef and noodles from last night, I'm thinking that this marathon can't get here quick enough. Flashbacks from my prep for Boston keep popping up and I can't help thinking that something is going to go wrong between now and then. I try to keep those thought's out of my mind... Those are some of those doubts that I mention in the headline of my latest header photo.. Get rid of the doubts and all that's left is your goal/reality... do it!

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

0 miles.. 1st day off in almost 4 weeks... It's not like I'm tired. Just wanted to give the legs some extra rest for tomorrows long run..

Friday, August 28, 2009

am) 7 miles, Legs felt great today... Easy effort, pure recovery run. MHR 142.

Thursday, August 27, 2009

am) 7 miles, legs felt much better to start today. 1 mile warm-up then 5 miles at ~tempo, average pace 6:21 with an AHR of 161, 1m warm-down.
Today I get to celebrate my birthday. And while it's not a "milestone birthday" - by no means am I "old" but I definitely have a sense of being "older". And I can tell as I age, that I am changing - as a person. My values and priorities are coming into much sharper clarity and focus, and they are shifting from the kinds of things a young man wants to things that seem much more profound to me now.
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

am) 7 miles, very easy. Legs felt like dog doo.. Glad today was easy. MHR 140

Tuesday, August 25, 2009

8/24/09 - 5 miles easy...

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

20 miles in 2:22

am) 20 miles in 2:22:38, avg pace 7:07, AHR 145 (10-15 beats BELOW marathon HR), One of the most satisfying 20 mile runs I've had in recent years... Absolutely perfect weather, cool temps and a light NW wind. For the most part, I kept my HR under 145for the first 10 miles and I was pretty succesful. The few times it would elevate were on some of the small uphills, and even then I held back and tried not to let it get over 145... Miles 10-15 I took the HR to 145-150 still trying to keep the HR from elevating past my set limit... I was feeling incredible during this time. Miles 15 through to the finish I took the HR to my goal marathon HR of 155-160. Average pace for the last 5 miles was 6:45 and AHR 154.



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

AeT test run results

am)9.42 miles.. Just call me Mr. Consistancy.. My pace didn't vary more than 5 seconds/mile during the 6 mile AeT run.... Well, once again I surprised myself with this mornings AeT test run.. All though it wasn't as big a jump as the one last month, I still improved just a tad. Average pace was 6:27.5 at an AHR of 156.

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

8/20/09 - am)7 miles, easy. 6 x 20s pick-ups at the end

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

8/17/09 - am)5.2 miles, easy.

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

am) 17.7 miles.. Great run today considering the meltdown I had in last weekends cooker. So glad I went early today, temps were resonable at 7:00am but the air was already starting to get sticky. The first couple of miles were very easy, then picked it up to 7:10 - 7:15 for about 10 miles, then the last ~5 were all under 7:00 to finish strong. I feel much better about getting a solid run in like this one to advance my marathon training. Looking forward to getting in another solid week this week.

Saturday, August 15, 2009

am) 4 miles easy.. Trying to err to the side of caution this weekend so I can get in a decent long run tomorrow as opposed to last weekends mid-day boiler sufferfest. Tomorrow will be an early AM start instead of my usual noon start so I can beat the heat...

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

am) 8 miles, easy. Felt really good today even though it was warmer.

Wednesday, August 12, 2009

am) 7 miles; 2 mile warm up, then 3 miles "comfortably hard", 6:12, 6:07, 6:03, then 2 miles easy to finish. Very nice temps today, humidity is still a bit high but I can deal with it.

Tuesday, August 11, 2009

am) 7 miles.. HR was more or less back to normal today and my run showed it. When the first "warm-up" mile feels incredible, 90% of the time the rest of the run is going to follow suit. Kept HR under 145 and avg pace for the run was 7:04. The cooler temps today were definitely a plus...

Monday, August 10, 2009

am) 6 miles, easy run. Quads were a little rough to start, but all in all was a decent run. HR was just a touch more than normal and pace was ~7:15... Hot once again, but made sure I was plenty hydrated to start.
pm)15 miles, probably my worst run since Boston. I ran with Scott Eberle and thankful I did. My HR almost out of the gate was high, by mile 3 I was already at 150 and only running 7:42 pace. I knew it was going to be a slogfest to finish. By mile 12 I was toast. The temps were in the 90's and I was literally melting. I had put out water and gatorade at 4 different locations and used them all, but I couldn't get enough. Yes, there was some walking done, my legs felt fine but my HR was through the roof. I think a combination of heat and fatigue from Saturday's race effort did me in. When I got home I drank more than I think I ever have after a run. The legs don't feel too bad this morning and I may take today off just to give me a little R & R, but I brought my running clothes just in case I change my mind.

Saturday, August 8, 2009

am) 5 miles, ran a local 5k this morning in 17:52... GPS had the distance at 3.15 but who's counting..? I ran the exact same time 3 weeks ago at ROP 5k.. I'm VERY happy with these results as it show me that I haven't lost any speed after last weekends blip. The race went great, fairly consistant mile splits and felt pretty good throughout. 3rd place overall and 1st master... I'm certain I'll go out this afternoon and run again, maybe 5-6, then a longish one tomorrow.

pm)5 miles easy.. Very hot.. hotter tomorrow!

Friday, August 7, 2009

am) 6 miles, great run today. If I wasn't 100% then I was 99.99... All is good, avg pace was an easy 7:01 and AHR was 145. It's funny how HR and pace can change that much in a couple of days. I'm sure there are a lot of external factors to consider, weather, hydration etc... but still I felt awesome today. I really wanted to run another couple of miles but decided early in the week I wasn't going to push the numbers because of the "incident". Feeling good about racing tomorrow, still unsure if I can run a similar time as I did 3 weeks ago, but will give it a full effort anyway.

Thursday, August 6, 2009

am)6 miles, easy effort. This whole week is really only a rest and recover sort of week. After what happened last weekend, I don't want another set-back. So far, everything is going good and I'm almost back to normal. No speed work this week for obvious reasons, but will get back at it hot and heavy next week. I may jump in a 5k this weekend, just to see how much, or if, I lost any speed. Another longish run on Sunday ~17. Should be right back on the horse come Monday...

Wednesday, August 5, 2009

am) 7 miles, much...much better run today, almost feel back to my old self. AHR 146 at an avg pace of 7:10... It's starting to get a lot warmer now and the forecast isn't calling for any relief for at least a week... I'm back down to a resonable 139 from a blip at 144... I think the Prednisone I was on made me gain some of the weight since it is a steroid. I should be back down to where I was pre-camping trip, around 136-137, by the start of next week.

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

am) 6 miles, much better today. Calves not as tight and breathing was much easier. Still not quite 100% but should be before too long.

Monday, August 3, 2009

am) 4 miles easy... hip/glute feels fine, calves were tight as all get out and felt like I was breathing through a straw... Gained over 5 pounds, life is good.

Sunday, August 2, 2009

180 degree turn from Friday night/Saturday morning pain session with my hip/glute area. I feel pretty good today and feel almost no residual effect from whatever happened. I will give it a go tomorrow and evaluate how the moving parts are. Still strange how things happened that night...

Saturday, August 1, 2009

Took the boys on a little camping trip starting thursday afternoon. I got a nice 8 mile run in for the morning and was going to take the next day off and rest for my 10k Saturday. Thursday came and went with no incidents, a lot of pool time with my boys. Friday was good as well, hot and a lot's more pool time. My wife, Cindy, came up later in the day to spend some time in the great outdoors as well. It was getting near 9:30-10ish and we headed back to the camp site. My left hip started hurting a little bit, we made a campfire and had some dinner and marsh mellows of the fire. The hip was hurting a little more. We all settled into the tent and called it a day. I thought by getting a good nights sleep, the next morning my hip would feel fine... By 12:45 my wife was driving me to the Hospital Emergency room an hour away from our campsite after I darn near passed out two times from the blinding pain that was shooting from my hip area. I literaly could not put any weight on my left leg or I would start to see stars and sweat profusely. My poor wife had to support almost my entire weight and carry me from the tent to the bathrooms and then back again to the car, all the time me almost ready to drop to the floor. On a scale of 1 to 10 on the pain scale, the was a very high 9. There was noticable swelling in the area between the hip and the glute. Believe it or not, the Doctor that saw me at the hospital was Dr. House. Which just so happens to be my favorite TV show... He was just as perplexed as I was on what this was, x-rays showed no breaks, cysts, etc.. He narrowed his diagnosis down to a hip strain. I have Vicodin for the pain, and Prednisone to get the swelling down. I had to leave the Hospital on crutches, but feel much better right now. I'm able to walk without them and even run-in-place without any pain (probably the Vicodin). I'll take a small break to be safe with this and give it until maybe Wednesday to start back up...
Vicodin = my best friend...

More later...