Thursday, December 30, 2010

A couple of weeks ago I downloaded an App on my droid called Pandora. It's basically a radio station that plays music according to what you like.  The music comes on and you can either like or dislike the song, then it will start to play music geared more toward your likes.  In the process I came across a band called, Five for Fighting.  Really starting to dig there music.



Here at work this week, there is a skeleton crew as most everyone has taken vacation time off this week for the holidays.  I have a second story office and I was the only one in the office area at the time.  Around 8:00 it felt like something very heavy was dropped on the floor.  I stood up and walked around to see if someone was down the hall, nobody, then went downstairs to see if something was happening there, nothing. Come to find out that there was a 3.8 magnitude earthquake with the epicenter not too far from here.


Tuesday, December 28, 2010

Monday, December 27, 2010

Started running again last week, ready to get back to it. Aside from feeling like a sloth, all is good, no aches or pains or twinges to speak of. I haven't looked at the numbers yet, but I think I'll be near 3000 for the year which is about 15% more than 2009. As I mentioned in a previous post, I've started to look into 2011 and see what races I'd like to take on. At least 1 marathon, maybe 2 or 3. I really like the Sunburst marathon and have good success there, so I may just commit to that one in Early June. I'm already signed up for the Mini in May. I'm almost certain I'll be back to Manitou in August. Would like to make it a family vacation this time.

Sunday, December 19, 2010

Am I a little dissapointed that I didn't run the HUFF yesterday.. maybe a little. Looks like last years winner, and Badwater champion, Zach Gingrich, showed up again this year. He "only" managed to finish second this year. Never heard of the winner, Brandon Welti but it looks like he's from Indiana. I heard conditions were less than optimal, temps at the start were single digits and combine that with about 3 inches of accumulated snow over the last week or so made some of the downhills real nailbiters. I don't think anyone was taken out by a deer this year and all had a good time.

Attitude is starting to come around and I think I'm ready to get back at it. Right now I'm just enjoying spending some quality time with my boys and breathing in the fresh crisp December air.

Family pic from yesterday's "Cookies with Santa" at our church.

Friday, December 10, 2010

Reading an incredible article on Fox News this afternoon about a railgun being developed by the Navy.

"The conductive projectile zips along a set of electrically charged parallel rails and out of the barrel at speeds up to Mach 7."


"since the projectile doesn't have any explosives itself, it relies upon that kinetic energy to do damage. And at 11 a.m. today, the Navy produced a 33-megajoule firing -- more than three times the previous record set by the Navy in 2008."


"A single megajoule is roughly equivalent to a 1-ton car traveling at 100 mph. Multiple that by 33 and you get a picture of what would happen when such a weapon hits a target."


Holy Crap.. a non-explosive projectile travelling at Mach 7!!! Stay outa' the way...

Wednesday, December 8, 2010

Yah, I know.. it seems like forever since I posted anything. I've pretty much lost all motivation to run the HUFF. I've run only a couple of times in the last two weeks and even then it's just not there... I think taking a break is just what I need to get the focus back. Even though I've resigned to not racing on the 18th, I'm still bummed that I can't find my mojo just yet. I'm going to make a concerted effort to start back up on a regular schedule sometime after this coming weekend and HTFU. I'm also going to sit down and plan out a preliminary race schedule for next year, that in itself should be a good motivator. Stay tuned...

Wednesday, November 24, 2010

There's something about not performing up to your expectations in an event that takes the motivation right out of you after its all over. These last 10 days have been awful as far as getting my mojo back and getting the drive going again for the HUFF. Other than my run last Wednesday, everything else seems like I'm just putting in the motions and not accomplishing anything. I'm seriously thinking about just bailing on the race and taking a break... It's not that I feel I can't handle the distance, far from it, but right now I just feel like there's nothing there. I'm sure it has to do with a couple of factors; days are getting shorter and much colder; and motivation is almost nill. Maybe if I take a couple of weeks off, I'll start to find that twinkle in my eye again and find reason to go out and start getting my turnover going.

Wednesday, November 17, 2010

13.5 miles this afternoon in and through the state park, felt incredibly good for this, 7:04/avg. No residual on the hammy issue... Then proceeded to the dentist, 5 shots of novocaine later I have a temporary crown/inlay and the right side of my face/jaw is numb. Good news is that I get to do it all over again in three weeks to put on the permanent.. woo hoo.. (can you feel the excitement...)

Monday, November 15, 2010

Feeling pretty good today, hammy was a bit tight yesterday, but has loosened up nicely. Going to give it a go today and see how it feels.

Really, not to surprised to hear this...

Saturday, November 13, 2010

DNF

It all started off great, at about a mile and a half in I stepped on a crack and rolled my right ankle, not bad, but it was enough to tweak something in my right hammy... It started getting progressively worse, by mile 20 it seized on me and was forced to do the walk/limp of shame. Of my 31 marathons, this is only my 2nd DNF. Gonna rest for a few days and see what happens... right now I could sleep for week!

Thursday, November 11, 2010

Damn I feel good...

My HRM strap took a dump on me yesterday and for the life of me I can't find one in town anywhere and I refuse to pay $30 to have a new one overnighted here tomorrow. I put a note up on FB to see if any of FB friends in town have one to lend me, if not, looks like I'm investing in a new HRM, probably the 405.

Tuesday, November 9, 2010

The waiting is really the hardest part... I've decided that I'm going to go for it at Veterans... I'll use my HR (150-155) up until the half then go on gut feel from there. Here lately my pace at my MHR has been around 6:40 - 6:45 (this on "non-rested" legs) I'm hoping that I've timed everything right and all goes as planned on Saturday. I think I'm pretty close to being in the same shape I was before Boston 08' where I was sure I could have run something close to 2:50 had I not gotten strep throat and walking pneumonia and gotten a calf strain 4 weeks out...when it rains it pours... I'm not in 2:50 shape now but if I had another 4-6 weeks then maybe. Still, I'll give it my best shot and if I blow, then I blow.

Monday, November 8, 2010

Good weekend... I moved Saturdays run to Sunday just because I wanted a rest day, no other reason. Sunday was good, 14 miles in 1:35:05 with the first 6 miles at an easy 7:30 pace with an AHR of 141, then 4 miles strong and controlled at 6:45 and the last 4 at ~6:35 at a AHR around 159-161.

I haven't mentioned it until now because really it wasn't worth mentioning, but last week I had a whopper of a cold. I think it's hit it's pinnacle and now on the mend, just hacking up a bunch of stuff right now. When I run, it clears me up pretty good. It's when I stop and let the mucus settle in my sinus's is when it starts to bother me. But definitely feeling tons better today.

As of today, the weather looks favorable for a good day on Saturday just like last year.

Thursday, November 4, 2010

Felt absolutely fantastic during yesterdays run, 2m warm-up then 2 x 3m's at goal pace. I was clicking off 6:45-6:50's at a HR 144-147 which is 8-11 beats below marathon HR. Today I will throw in some pick-ups, easy one tomorrow, then a 12-14 miler on Saturday...

Saturday, October 30, 2010

21 miles this afternoon... this was way harder than it should have been. 1st 10 in 1:15:15, 2nd 10 in 1:07:35, last mile in 6:31. I guess I'm not too surprised since I really didn't "rest" for this run.. Somewhat pleased with the run and gives me some confidence going into the next couple of weeks. I know come race day the legs will be much fresher and I'll give myself at least a chance to put in a solid time.

Trick or treat tomorrow...

Thursday, October 28, 2010

Sun - 12m easy
Mon - 5m am, 7m pm
Tue - I had a half day off work so I was able to get in a longer am run in, went 10m on a very windy day with the first mile easy then marathon pace for 9, 6:46/m avg at AHR 153(my AHR for the Sunburst marathon back in June was 159). Feeling very good!
Wed - 5m easy

Today and tomorrow will be easy, I'll probably throw some pick-ups into my run today and take it very easy tomorrow. I have one more long run on Saturday with the majority of it done at marathon pace then will start to ease up for the two weeks leading up to the race.

Saturday, October 23, 2010

18.3 miles with Jon this morning, this felt very good! One more big week and I'll dial it down a notch for Veterans.

Got home and headed off to watch the semistate cross country at the Plex. James Martin won his 4th consecutive title(something that's never been done in the history of Indiana high school XC) in 15:19 and he was just crusing the last 1/2 mile. The guy is an amazing talent and I'm looking forward to seeing what he can do at the state championships next weekend in Terre Haute.

Tuesday, October 19, 2010

Boston filled in 8 hours... dosn't look like I'll be going next year. Not entirely dissapointed with this however. This just gives me an out to go to Pikes again next year.

Thursday, October 14, 2010

Major slacker this week on the blog posts. There's just not that much exciting stuff going on right now.. I ran.. a lot.. then I rested, then ate. Then I ran some more... repeat, repeat...

Really, all is going great and running is feeling good again. I have high expectations on my upcoming marathon in 4 weeks. If I play my cards right and training continues to progress as it has, I don't see any reason why I can't go sub 3 unless I do something stupid on race day (which has been known to happen).

I may or may not jump into a half marathon on the 24th to gage where I'm at. Given I ran an 85 6 weeks ago without really racing the 1st half, I figure with good conditions I could go 82-83 right now, which, according to Mcmillian would put me around a 2:55 - 2:57, either one would make me happy. On the flip side, I'm not sure I really want to put in a "hard" effort for essentially a training run for the HUFF 50K trail run 5 weeks later. I'll just deal with the race as the day unfolds and let my body tell me how fast or slow it wants to run.

Boston registration opens this Monday and I'm still not sure if I want to run it again. I have demons that I need to slay for this one so I may just do it to save a little face from my 09' train wreck.

Friday, October 8, 2010

A very good week for me indeed... Pick-ups on Tuesday and a Tempo run yesterday were the highlights, going 20+ tomorrow with Mike Henry on the HUFF course. This will give me ~86 for the week.. Would like to hold this volume for another 3 weeks then drop off just a tad for Veterans. Then right back up for a 5 week push for the HUFF on Dec. 18th.

Sunday, October 3, 2010

18 miles this afternoon... cool temps and very breezy. First 8 in 57, Last 10 in 1:08, felt very good....

Wednesday, September 29, 2010

It's been a great week so far.. 20 last sunday that went great. Tuesday was 6 miles w/8 x 30s pick-ups faster than 5k pace. Today was a 6m Tempo run, miles at 6:15, 6:12, 6:07, 6:08, 6:01, 6:03. All felt very good.... I was at that point where I was in between a pace I could hold but if I went any faster, I would have started to suffer. Didn't have my HRM but if I could take a guess, I'd say I was around 163-168 for these... My AHR for a 5k race is usually 172-175. My training is starting to take that upswing in both momentum and pace, feels like I'm hitting all cylinders right now so I'm going to take advantage. What a difference a week makes.... another 20+ miler on tap for this weekend, will try and make the last half of this one more more race specific in pace. These cooler temps will help a bunch!

Saturday, September 25, 2010

I think I'm pretty much snapped out of the blah is was in... I've had some good runs last week... Today I started off to do an easy 8, but decided to hop on the track and run an AeT test... 2 mile warm-up, then 5 miles @ 150-160 except my AHR never got over 155... these felt very good and relaxed, avg pace for AeT was 6:42/m and AHR was less than 153. (My marathon HR is 155-160)... More than happy with these results leading up to Veterans in 7 weeks.

Wednesday, September 22, 2010

This is probably old news to some.. but I just came across it. Up Pikes without a driver... sheesh!

Monday, September 20, 2010

Better week for me... still a bit of funk, but for the most part getting back into it with a better attitude. 20 miler yesterday that went ok.. they shut off my water stop sometime last week so when I went to get a drink at mile 12, nothing.. had to finish up with ZERO water.. yes, the whole 20 miles and no water.. I could definitley feel it toward the end. In hindsight, I should have carried some water, but the run started off very cool and was suppose to stay that way (I can usually get by on no water if it's cool/cold) but the sun ended up coming out and got somewhat warm for the last 10 miles...

Sunday, September 12, 2010

Last year at this time I ran a 5k and managed to win the race overall with a 17:36 on a slightly long course. Since I really don't have anything going on right now, I thought I'd give it another shot this year. This year the race director, (my good bud Jon Beasley) went back to the orginal USATF certified course that he was going to run last year except unforseen circumstances made him alter the course to a 3 x 1 mile loop course. Standing at the start/finish line I knew there were at least two to three guys there who could beat me if they were in shape, unbeknownst to me, there were also a couple of kids from nearby Indiana Wesleyan cross country team lined up for a "training" run... After the first mile, 5:45, I was in 7th. The pace felt pretty good, but I knew I needed to let up a bit if I was going to be be able to hold it, 2nd mile in 5:55, 6th place. The guy in front of me was fading fast and I knew I was going to catch him before the third mile. Last mile in 5:54 and an 18:17 finish time... 5th overall and 1st master, not anywhere near fast but happy to put in a another solid effort.

Got out this afternoon for a nice 20.2 miler in some great weather. Not to hot, and just enough breeze to keep things cool. I feel almost back to normal... looking to start putting in some solid weeks leading up to Veterans.

Thursday, September 9, 2010

I've been in a pretty good funk here these last couple of three days... I knew it was coming but didn't know when. Very unmotivated and have no desire to run anything of significance. I've been here many times before and just have to wait it out, it will pass. I still have ~11 weeks until Veterans and 16 until the HUFF. I have a killer base to work from and I'm not going to lose much of anything my taking it easy for week.

Looking forward to reading my good bud Cal's book that he just published. Cal's had a tough time since 2000 when contracted Legionnaire's disease and was very close to dying. Through some kind of miracle, he got better and better. He had to learn to talk all over again, and even now when I talk to him, he sounds like he's "disabled" even though he's not. If you didn't know him and had a conversation with him, you might think differently of him. But I've known him for over 25 years and know he's the same old Calvin when you get past the speech impediment. He's definitely one of the good guys in my book!

Maybe after reading his book, I'll snap out of this crappy feeling and be thankful for all the things I have going for me right now, my health, my wife, my kids. A job and a house over our heads and food to eat....

Saturday, September 4, 2010

Parlor City Trot

So I'm sitting around the house last night and I get a call from a friend who ask's me if I'm running the Trot tomorrow. I hadn't even thought of it to be honest, but since he put the idea in my head, I thought I may as well venture out in the morning and try to put in a solid effort.

Very crisp morning today but was perfecto' running weather. The only real purpose initially was to try to put in something solid and break 1:30. Given the PPM two weeks ago I wasn't sure if I had it in me to crack 1:30. I made a conscious effort to hold back early, except those early miles felt very easy and I was kicking off ~6:35's... Felt very good through 10k so I decided to put a little more effort into it and see what happens. I was able to hold the pick-up in pace very easliy, the last two miles I really tried to push and finished with a solid 1:25:28, 9th overall and 2nd master. Nothing blazing but for the lack of speedwork I've done this year, I'm very surprised I could run this time right now. It makes it very promising for my November marathon. I couldn't stick around for the awards but they tell me I cashed in for $100 for 2nd master. I'm glad I got talked into racing this morning!

View my GPS data on Garmin Connect.

Friday, September 3, 2010

The last 24 hours have been pretty rough. My wife's dog, Sassy, who just celebrated her 22nd birthday 2 weeks ago, had to be put down yesterday. She was walking around the house and fell over and starting having a seizure. She came out of it but she just wasn't the same. She was vomiting and unable to hold her bowels... When I came home from work, Cindy said it was time. She knew the day was coming but really wasn't prepared for it.

Most people we talk to have never heard of a dog this old. Unfortunately, Sassy never had her papers so we couldn't actually physically prove she was 22, but who cares. We know when she was born and thats all that matters. She was a good dog, never mean, always there when my wife needed her most. Someone to laugh with, someone to cry with, unconditional love and companionship. Sassy was there long before I was so there is a very special bond they have that I could never replace. I hurts me to see my wife lose something so very close to her and see the pain in her eyes and heart.

I know she did the right thing, I know it was time for her, even if it wasn't time for me. But how do you say good-bye cheerfully to a loving constant in your life like a dog? Right now, we have to get used to the void she leaves. Her humans took it for granted that every time we turned around and there she was - underfoot, just
waiting for us to give us a kiss or to receive a pat. And how now, after she's been gone only 24 hours, we are still looking for Sassy around every corner.

But it was her time to leave and I made her a promise. A promise that was so very hard to keep. The lines of a poem by Julia Napier sum it up pretty well: "If it should be that I grow frail and weak And pain should keep me from my sleep, Then will you do what must be done, For this - the last battle - can't be won. ... For on this day, more than the rest, Your love and friendship must stand the test. We've had so many happy years, You wouldn't want me to suffer so, When my time comes, please, let me go ..."

Good-bye Sassy, and know that your humans loved you.

Sunday, August 29, 2010

Fairly productive weekend... easy 5 miles yesterday and 15 today. Temp's in the lower 90's made me wish I had gone earlier in the day. Suffered a bit toward the end of this one.

Need to sit down and come up with somewhat of a schedule to plan out for Novembers marathon and Decembers 50k, with more emphasis on the 50k. Really looking forward to this one as I've practilly lived out on that course this year so I'm putting pretty high expectations on myself to perform well out there.

Thursday, August 26, 2010

Recovery is going great, went an easy 5 yesterday with almost no fatigue in the legs. Another 5 today and feeling very, very good... almost like I could do it all again! One thing I have noticed on these last two runs is that pre pikes, I would always be a very timid runner whilst running on grass or dirt. Never had a strong plant or push off... I can honestly say that these last two runs it feels like something has changed. I'm running through grass and uneven terrain as if it were asphalt?!? My pace hasn't been slow either, Wednesday was 7:16/m avg and today was 7:01, all very confortable... It feels very different running, I don't know if it's just a mental thing or if something in my stride has changed.... it's all very strange right now, but I think it's a good thing. Maybe I'm reaping the benefit of being at altitude for a week?? Ahhh, who knows... all I know is that running feels very good right now and I'm going to ride this train all the way to the top.

Wednesday, August 25, 2010

Post race blues have set in and I need to get back at it. Legs are fine, not nearly as sore as if I would have run a "regular" marathon. Next on my plate is the 50k in December... So regular trips back out to the HUFF course to get ready for that. After running PPM it gives you a sense of there's nothing out there that I can't accomplish now. Running 50k seems relatively harmless after 6 hours on Pikes.

Wounds are healing up nicely, no excuses there.

I may throw in a 5 or 10k between now and December.. right now I just don't have any speed in my legs, plenty of endurance. I also may run the Veterans marathon again in November, all depends on how things pan out between now and then.

Sunday, August 22, 2010

Very humbling experience to say the least... The day started off great, I made it to Manitou Springs very early to get a good parking spot as I didn't know how I would be feeling after the race and I didn't want to walk very far.

Met up with GZ, Nick and Justin at the start line. All looked very comfortable and relaxed. We went out for a short warm-up and got readhy for the start. I went out very conservative as a newbie should, all was going very good. I was tagging along with the second place women (as others did) at the time all the way though Barr Camp, looked down at the watch, 1:27, not bad I thought. I hit the A-Frame around 2:10. As I approached the timberline, I started getting that "I'm going to puke" feeling and a massive headache. This lasted all the way to the top and then back down to timberline. I was sucking wind hard during this time as well, there's only so much an Altitude tent can do for you. There is no substitute for climbing at altitude.... During this stretch I gave shout outs to Nick (who was running in 3rd at the time and finished 4th overall) around the 2 to go sign and GZ (who finished 12th overall and 1st Master!) just before the cirque and Justin on the way down, both very close to each other, maybe 20 seconds and the most with GZ leading the way. I power hiked about 90% from here to the summit. Back to timberline... I couldn't take the puke feeling anymore so I stuck my finger down the gullet and got rid of whatever was churning my guts. I immediately felt better... About a mile to 3/4 of a mile to Barr Camp I caught my toe on rock and went down a few scrapes here and there, nothing to whine about. About a 1/4 mile later caught my toe again and went down hard this time, ass over elbows and slammed my left hand into a rock and dust and gravel flew everywhere. There was a guy about 20 yards behind me called out if I was ok, yeah no problem. I got up and assesed the damage, a couple nice gashes on my left pinky and ring finger. Left knee and thigh, palm of right hand chewed up good. I made my way down to Barr Camp and spent 5 minutes in the aid tent while they cleaned out the wounds and bandaged me up. The guy asks me, "do you want to continue" ah, is the Pope Catholic? Once I got past Barr Camp I started feeling much better and started to pick up the pace, from here to the finish I was feeling great.



Picked up my finishers shirt and headed to the car. I had to go back to the Hotel room and shower off the humilty that was covering me. I should have given this race tons more respect than I did. If I ever do this again, there will be much more time spent on the treadmill over 12%.

Overall I had a great time here. Getting to meet my blog world friends was fantastic. Who know's if I'll ever make it out to this area again.. One things for sure, if I ever hit that lottery, there will be a summer home that the Moya's will live in here in this area!!!

Friday, August 20, 2010

Made my way over to Manitou Springs this morning to pick up my race packet. Easy in, easy out. Drove up as close as I could get to the Barr Trail trail head and hiked the rest up. Started off running at the trail head and went about half way up the W's (~.96 of a mile)and came back down. Used my iPhone app of mapmyrun.com to record the decent.


I went very easy on the effort, all felt very good. It was quite steep toward the bottom but started to ease up a bit after awhile. I'm going to have to take it real easy through this section or I'm going to blow later on...

After looking at the course map, I realize that the course bypasses the trailhead altogether and meets up with the trail after you take that right off Ruxton. Good easy workout... will do an easy 15 minutes of running tomorrow and that's it....

Thursday, August 19, 2010

Got into Col. Sprgs around 10:00am this morning.. Hotel check-in wasn't until 3:00 so I had to kill some time. Drove out to Manitou Sprgs and parked near the COG railway. Hiked up to the bottom of the incline..



The sun was beating down and me and downright hot, just the opposite of when some clould cover came over. Stopped briefly on the way down to snap a photo of the start of the Barr Trail...



Met up with Nathan Truex who hails from Norwell HS in which is just outside of Fort Wayne... I used to run many miles with Nathan and his XC team back in the day. Nate migrated to Col. Sprgs and has now lived here for over 6 years. Just out of HS Nathan earned his Pro card as a triathlete and raced ITU for awhile, but has since returned to his roots as a runner.(that's a pretty common theme....) We got in a short, and very, very easy 6 mile run... oh, and who do we run into mid run, Andy Potts... Yeah that Andy Potts. If you don't know who he is, just google him. Nathan says he sees him all the time on this particular trail we were running on...



Time to grab some some grub...

Wednesday, August 18, 2010

No running today... had to force myself. Feeling to good not to do anything... making final preperations, packing up the final items. Going to try and hit the sack early for my 4:00am wake-up call...

Next post will be from Colorado Springs!

Tuesday, August 17, 2010

pm) 4 miles easy, HR below 145 entire run. Feeling very good..

So I got some press today about Pikes, it helps that I run with the writer every so often and he's also my insurance agent. He interviewed me some time ago, but I didn't know when it was going to print. Got an e-mail from GZ letting me know about it. How is it that he finds out about it before I do?!?! Thanks for the heads up on it GZ!

Starting to pack things up a bit.. a few things here and there. Will go over everything in detail tomorrow then a 4:00am wake up call Thursday morning. Will be in COS around 11:00am. I'll check into my hotel then try to find a place to get in a short run....

Monday, August 16, 2010

pm) 6 miles, easy warm-up 1m, then 1m @ 10%, 1/2m @ 3%, 1m @ 12%, 2m @ 6%, 1/2m @ 3%to warm-down, all done very easy. Didn't struggle at all with pace, kept it relaxed.

I may or may not run tomorrow, all depends on how I feel through the day.

I need to sit down and make up a list of what gear I need to take to compensate for any weather condition that the forecast may call for. Is there a good store in Col. Sprgs I can shop at if I need to look for last minute items or things I may have forgot to bring? Two more days in Indiana then off to the Centennial State...

Saturday, August 14, 2010

am) 11 miles, very easy and relaxed... I don't think my HR broke 145. No aches, no pains, no twinges... running on all cylinders.. Slept at ~12,000' last night... all is good.

Thursday, August 12, 2010

pm) 7 miles, last hard "hill" workout before I really taper things off.. 1m warm-up then a ladder incline, 1m each starting at 13%, 1m @ 14, 15 then back down 14, 13... started at 10:45 pace and held it throughout... 1m warm-down.

I've had the altitude tent cranked up to ~10500 for the last 4 days now, may go to 12k up until I leave next Thursday, don't know yet.

If there's anybody in town on Thursday or Friday, I sure could use some company on a short run or two. I guess I could just run out the door of the hotel and head towards the mountains...

Wednesday, August 11, 2010

Tuesday, August 10, 2010

Ok, first of all... I didn't think this would hurt as much as it did. But once I started, there was no looking back. I was lurking through blogs last night and ended up reading through Parr's blog about a race on a treadmill. Set the incline at 10% and go as far as you can in 15 minutes... Seemed like a good workout as well as a good challenge. My running has been pretty stale as of late so I thought I would give it go today to see what these 46 year old legs and lungs could do. After a 1/2 mile warm-up I cranked it up to 10%, reset the clock and let er' fly! I was running 7:30 pace for awhile but had to dial it down a notch after about 3/4" mile... at 1.3 miles it really started to hurt and I was drifting toward the back of the mill... At 1.7 I gritted my teeth and gave it all I could until I hit the 15:00 mark. I took a few snaps of the treadmill readout for posterity then hopped back on for an easy 2 then called it a day.

Yeah, I know... hard to believe.


Gratuitous, over dramatic, self gratification post-run pic...


pm) 4 miles easy, pace was quick (sub 7:00), PE was very low... it was hardly any effort at all to hold sub 7:00 pace, feeling very good!

Monday, August 9, 2010

Ahhh, back on the treadmill this afternoon. 5 miles easy.. the middle 4 done at 10% at 10:00/m, these felt quite easy and my HR hovered around 144, about 11-16 beats below where I plan on trying to run Pikes (at least on the uphill portion). I may or may not run again this evening, all depends on how I feel. Dialing it down in mileage but uping the intensity just a tad this week. Let's go already!!

Friday, August 6, 2010

Got back late afternoon today from our trip to Panama City Beach. Glad to be home! Had a great time swimming and relaxing on the beach. It was nice visiting the old Ironman stomping grounds. A lot has changed over the years. Smaller buildings torn down and condo's are put in there places. Took in a few of the toursit traps and tried to fit in I guess...

We got into town on Saturday afternoon and it was already ~95. I stepped out of the car and immeadiatley began to sweat. Dragged all the baggage into the condo and headedout for a short run. Glad it was short because I didn't have enough fluids in me to last very long.

Sunday was an early morning 12 miler that took me out and back of the majority of PCB. I'm glad I took some money along as I had to refill my Amphipod at mile 8 as I was already drenched to the bone with sweat.

Monday I went and easy 8, Tuesday was 10 with some faster stuff thrown in there. Wednesday was a very easy 8 as I tried to take a different route to mix it up a bit. Thursday we packed it up and headed back with a layover in Franklin, TN. We showed up around 7:30pm. I unloaded the car and then headed out for a very hilly, but nice 6 miler.

We made it back home late this afternoon and I'm dead tired so I'll be taking my first day off from running since the day before my Early June marathon. I had a pretty good streak going. Tomorrow will be a moderate run with my last 20 miler on Sunday on the HUFF course. Legs feel fantastic and I'm really looking forward to Pikes.

Now I just need to catch up on all the blogs...

Friday, July 30, 2010

OK, a little slack on the posts this week.. but I got a good excuse.. I've been running!

A great week, all is going well. Don't think I'll hit 100 this week but will be well into the 90's with a solid 15 mile, ~6610' gain run thrown in there on Wednesday. Really looking forward to taper time...

Loading up the Odyssey and taking the Fam to the Emerald Coast (Panama City Beach) for a week starting today. I've been to PCB several times (5 to be exact) as it hosts Ironman Florida.

The forecast is looking likes is going to be a roaster, looks like early morning runs for me. On the flip side, I probably won't be getting in much vertical unless the condo complex has an exercise room with treadmills.

Watch out Hillbilly Hacienda, here come the Moya's!

Sunday, July 25, 2010

am) 6 miles easy, temps are down but humidity is up...

Saturday, July 24, 2010

am) 21.5 miles, 2 loop solo effort on the HUFF course this morning. Felt great throughout... Think I may have snapped out of the funk I've been going through the last couple three days. The rain held off and got very sticky on the second loop. 4 short weeks to go, I'm getting pumped!

Friday, July 23, 2010

A bit more energized today after yesterdays slogfest. I'm sure it's just my body telling me I need some rest, or maybe it's because I've slept at ~8500 for the last two days? I think I may back it down for a bit before I put in one more big week, then taper.

Headed out to run a 2 loop HUFF tomorrow morning. There may be intermittent rain I'll run into, but that will only add to the fun! Who knows, maybe some stream crossings to look forward to.

Ordered some New Balance MT100's last week from the only place on the planet that had a size 10 in stock. I know these shoes have been discontinued but I still wanted to try them, and I practically got them for nothing. The majority of the reviews I've read are all positive so I'm puzzled why they stopped making them?

Thursday, July 22, 2010

am) nada... hit the snooze and slept in.

pm) nada... forgot to put my shoes in my gym bag! DAMN!

Looks like no vertical today, will try to sweet talk the boss into letting me get a longer run in this evening.

pm) Managed to get in a dreadful 6 miles. Draggin' major ass the whole time... I guess yesterday affected me more than I thought.

Wednesday, July 21, 2010

am) 12m early, middle 8 miles at 6:30-6:45 @ AHR 157. Another great morning to run, I'm lovin' the cooler weather in the AM.

pm #1) 5m on the t'mill w/4m structured as 3 x 1 @ 13% then 1 @ 15% at 10:10 pace, red-lined at the end of this one..

pm #2) 8m easy run. Kept HR under 140, stinking hot but it doesn't bother me much anymore.

25 miles for the day, surprisingly I don't feel totally wasted. Ready to start again in the morning.

Tuesday, July 20, 2010

am) 10 miles easy starting at 4:15am... Somewhat cool weather this morning, I almost hated to stop. I was still drenched from head to toe with sweat at the finish, but felt very good.

These next couple of weeks should be the biggest numbers I'll post prior to PPM. Would like to try and get close to 120 each week with corresponding vertical gain as well. The last three weeks I'll start dialing it down.

On Sunday, I made a trip to Ohio to visit an old friend who used to be a triathlon Pro who's become a full time runner now. (hmmmm, sounds familiar to another someone I know...) Through his years as a Pro he was given an Altitude tent by one of his sponsors which was used about a year and found it's way into the back of his closet since. He saw a post I made on facebook and e-mailed me letting me know that he had this training tool and thought I should start using it around 4-6 weeks prior to the race. So Sunday I set it up and slept at ~4000'. Last night I went to ~5000. In two weeks I'll be sleeping at 9000-10000'. I really haven't noticed a difference in my performance or breathing yet, but it's only been two days.... will post updates as they happen.


pm) 5 miles, 1/2m w-u at 3%, then 4 mile progression starting at 12% incline then 12.5, 13, 13.5% average pace for the 4 miles ~10:40/m, 1/2m w-d at 3%... post run weight @ 131...

Saturday, July 17, 2010

A nice 20.5 mile run this morning out on the HUFF course.. 106 for the week, now.... when to taper??

Look for this guy to start making a name for himself on the ultra scene.

Thursday, July 15, 2010

Fantastic week so far, really starting to absorb and benefit from the high mileage weeks now. Had a nice mill run this afternoon, with the "meat" of the workout as, 3.5m @ 15% - 10:30/m avg pace. Didn't struggle as much as I thought I would during this time, wanted to keep pace at a speed that made me work yet didn't send me red lining...

Another 2 loop HUFF run this Saturday with Jon and company... Should be another 100+ mile week for me.

Sunday, July 11, 2010

Overslept this morning so I had to wait until mid afternoon to get my long run in. I wanted to head back out to Huntington to do a double HUFF, but it just didn't work out. I ended up doing 21.5 out and around this area. I incorporated as many hills as I could for this one while looping back around to the high school to fill my water bottle. Run when fantastic, felt great all the way to the end, I even contemplated toward the finish to just keep running to tack on more miles, but decided against it. Everything is going great!

Saturday, July 10, 2010


Great run this morning with Brandon. HUFF loop at 7:00am, weather was pretty decent. It was great to finally meet the face behind the blog!

I always like taking a HUFF newbie out on the course to get his impression of what they thought. Although Brandon has access to some of the best trail/mountain running in the country, I still think/hope he enjoyed my little corner of traildom. It beats running on asphalt anyday!

Brandon was under the gun as far as time went, so we called it at one loop and I was happy with that. With this cooler weather were having in the morning, I may jump back out there tomorrow morning to put in two more loops.

One other nugget to mention, this mornings run gave me 101 miles for the week. The first time since my mid twenties that feat has taken place. The good news is that my legs don't feel like they've been beaten up at all. I'll be ready hit it hard again this coming week. 6 weeks to go, and I'll be out in Brandon's neck of the woods ready to do this thing.

Wednesday, July 7, 2010

Unbelievably hot these last 3 days, been doing early morning runs to beat the heat, then hitting the treadmill hard at noon for some good incline. 76 miles in 5 days, turning out to be a good week.

Looking forward to running The HUFF course this Saturday with Brandon. Looks like the weather might give us a break this weekend.

Sunday, July 4, 2010

So I made the mistake of not getting up early this morning to run, at the time sleep felt really good so I just went with it. Ended up not starting my run until around 10:00am... Got my 20 in but suffered in the mid-day heat which was near 90 toward the end. I made sure and ran a route that would let me hydrate often. I invested in an Amphipod hydraform, which allows me to carry water without having to actualy carry the bottle.


yikes..

Saturday, July 3, 2010

Ran 1 loop of the HUFF course (10.8 miles) bright and early this morning, felt absolutley incredible for this. The weather was nice and cool to start and only warmed slighty through the end of the run. Jon joined me as he's just getting back into the meat of training after taking some time off for calf issues... I can def. relate!

Going to try and nail down a solid 20+ miler tomorrow morning. The weather should be nice and cool again.

Thursday, July 1, 2010

Things started picking up after Monday's slogfest... Total dead legs all day, I'm surprised I made it out that evening to get in an easy 5. I really wanted to get at least something in to make the legs work whether they want to or not. I ended up having a pretty decent run.

Tuesday was 12 miles w/an easy 2m build up @ 3% incline w/3 x 1' hard efforts toward the end to open up the stride. Then 8m @ 11% (just over 4600' gain @ 10:30/m pace) then 1m at 13% @ 10:00 pace (I had some hallucinations during this mile...) then an
easy 1m at 3% for a warm down.

Wednesday was an easy recovery day sort of, total of 10 miles on two runs.

Today I have another twofer planned, should net out to around 14 for the day.

Everything's going great and I plan on keeping it that way. Looking forward to hooking up with Brandon not this but the following weekend. If his schedule allows, I plan on taking him around the HUFF course for a loop or two.

Monday, June 28, 2010

Felt like total ass today.. bailed on my afternoon run and got in a short 5 miler after work. Didn't quite make 100 last week (94), maybe it's catching up with me today.

Thursday, June 24, 2010

Fantastic week depsite the heat and humidity. Will be very close to 100 depending on what I can get in between now and Saturday. I'm already over 10k of vertical and I have two days to go to complete the week. I hit 134# post run yesterday, but quickly gained much of it back after sucking back almost a gallon of water and Gatorade. It's been very humid here lately and most days I completely soak my shoes with the sweat that drips off me. Surprisingly I haven't got any blisters from running with wet feet, which is a problem I usually have... maybe that's a good thing.

Looking forward to following WS this weekend.

Monday, June 21, 2010

Great weekend, 10 miles on saturday with some faster stuff thrown in there to open up the stride. I nice 20 miler yesterday in the midday heat which went pretty well. First time I've ever carried a water bottle with me to run, it was a little uncomfortable to start... which hand to carry it in? So I'm flipping it back and forth to see which feels most comfortable, never did get settled in one hand for very long. Somehow around mile 17 a bee flew in between my hand and the bottle. It felt like a joy buzzer followed by a nice stick with a needle. Other than that little episode, it was a great run.

Enjoyed the day being spoiled by my wife and kids and kicking back and watching a little bit of the world cup and the US open. Later in the day drove out to my dad's and spent some time out there. He always enjoy's seeing his grandkids and wants to compare them as kids to me as a kid. It's nice to hear stories of when I was a kid and the things I used to do when I was there age.

Wednesday, June 16, 2010

4am wake-up call this morning for my run... The days are getting hot and this morning was a nice and breezy 60 degrees. The forecast is calling for high's in the 90+ range for the next week. It'll be a nice change of pace to get a good run in while still in the dark and the temps are still under 65...

Training is clicking along on all cylinders... Feeling quite good these days and here's hoping it stays that way.

Saturday, June 12, 2010

Was treated to a rather warm day today for my run... nuff' said!

Friday, June 11, 2010

What marathon?!?

I feel absolutely fantastic today... I might have felt just a very small amount of marathon still left in the legs as of yesterday, but today I'm ready to go again. I have 71 miles for the week counting the marathon last Saturday and 8400' vertical. The last couple of days I've been feeling very fast and letting my pace creep down as it wants to.

Either tomorrow or Sunday I'm going long (20+) again, it'll all depend on when I can get it in between thunderstorms, football games, etc... 11 weeks to go and I feel like I'm doing all the right things in order to minimize the pain. I've been in a pretty regular routine of jump rope, single and double legs sets... Single leg balancing squats and using the stick every other day. The calves feel stronger than ever and here's hoping they stay that way....

Tuesday, June 8, 2010

Feeling almost back to normal today.. Went 3 miles on Sunday to loosen up the rigor mortis (that 1st mile really hurt but loosened up a bit toward the end). Tuesday I went 9 miles on two runs with 2200 feet of vertical, and today went 9.5 with the last three sub 7:00...

Saturday, June 5, 2010

3:17:44

Official results have me at 3:17:44... Not really the time I wanted to run, but given the conditions this morning, I'll take it. Temps were reasonable, humidity was out of this world. It felt like running in rain, except it wasn't raining. I was hitting my targets consistently (except for mile 4 when I had to hit the port-a-john) up until mile 23 then I went south... I was hitting all the water stops alternating water and Gatorade. I just lost the ability to hold my pace, I even walked a couple of times through the last couple of stops, pace slowed dramatically for those last four. I've only done three 20+ mile (single)runs in prep for this so that may have contributed to loss of stamina at the end. No matter, it was a good run and it gets me a better corral position for Boston... back to the incline!!

View my GPS data on Garmin Connect.

Thursday, June 3, 2010

A relatively ho-hum sort of week... I didn't really want to put to much emphasis on a taper this week, but ended up getting a pretty good one in.

Sunday - 5m easy
Monday - 5m easy, 2nd mile @ 13%
Tuesday - 4m easy
Wednesday - 5m as 2m easy then 2m in 14:00, 1m easy warm-down
Thursday - 3m easy w/5 x 10s pick-ups

Tomorrow will be an early morning run of 2-3 VERY easy, then just chillaxin' the rest of the day. It'll be a 2:00am wake-up call Saturday morning to make the hour and a half drive to South Bend for the 6:00am start...

I know I said I didn't want to put in too big of an effort into this one, but now I'm rethinking... I'm going to play this one by ear, I'll take it out in 7:15's and see how I feel after 15 or so, if I feel good, then I may bump that down to 7:00, then reevaluate after 20... I think hydration will be key in the decision making progress. Temperature at start time is forecasted to be around 63, three hours later at 73.. which isn't too awful bad. I could handle a little better at around 10 degrees cooler, but hey, I'll deal with the cards given...

I gotta go eat some pasta...

Sunday, May 30, 2010

Got around to downloading some pics from my two oldest boys flag football game yesterday. I got to say Dylan handles the ball pretty well. Of course he gets his speed from his old man....


Saturday, May 29, 2010

Up early this morning for my run, went 13 miles. 6 miles easy, HR 142-147, 7:28-7:10/m pace, last 7 at HR 152-157, 6:50-6:58/m pace. Never felt pushed or tired at any point during this. Temps were reasonable this morning and I didn't take any water during the run, never felt dehydrated at any point. I'll pretty much copy last weeks schedule this coming week, easy Mon., Tue., with a tempo on wed., and some pick-ups on Thur. A very easy 2-3 on Friday and then go time Saturday... A 6:00am start time will help if decides to be hot that day. The last time I ran Sunburst in 2001 it got near 90 towards the end of the race which made for a miserable finish. The majority of the course is run on a greenway adjacent to the river and for the most part is flat as a pancake, there is a decent hill they throw in around the 23-24 mile marker just to make it interesting.

Friday, May 28, 2010

It's been a great week of running. Aside from my regular easy runs on Mon.,Tue and Thur., Wednesday was a tempo run at goal marathon HR of 155-160, I clicked off upper 6:40's without blinking an eye. Today was pretty much an easy run as well with 6 x 15s strides at 6:00/m pace just to open up the stride and get the blood pumping a bit. I've decided to err on the side of caution and not race a 12k tomorrow, but instead get a nice moderate run of 12-14 miles structured as the 1st 6 easy then 6-8 at goal marathon HR. I may or may not take Sunday off... Total mileage for the week counting tomorrows run will be ~48-50 depending on how far I go. 6550' vertical (less than half of what I did last week) and will probably cut it down to half as much again this coming week. Even though I'm not trying to put a lot of pressure on myself to run a solid time next weekend, there's always my inner psyche telling me try and run what your in shape for instead of trying to run something you have your mind set on....

Monday, May 24, 2010

Sunday - 20 miles

A little late on the post, but wanted to get it out there. Run went great for the first 18 miles then BAM! I should realize that any run done over 80 degrees I need to put out water about every 5 miles. The plan was to do a familiar 12 mile loop, get water, then do an 8 mile loop... I was great up until around 18 miles when it just hit me hard... I made sure I was plenty hydrated to start, did the 12 mile loop and took a full 12oz of H2O,then continued... I started to bake around 17 and by 18 (and 85 degrees) I was really starting to get dehydrated, luckily for me there was a drinking fountain I knew of that was pretty close so I made a bee line for it and drank for about 5 minutes straight... When I stopped hallucinating, I continued on for the remainder of the run. I still managed to run 2:25 under very hot and humid conditions.

Today I feel great with very little residual effects from yesterday...

Saturday, May 22, 2010

Fairly decent week for me... volume was down, 63, but vertical was up ~16,500. I ran an easy 6 this morning and my legs feel incredible. Another 20+ miler tomorrow then I'll cut the miles down for the next couple of weeks to somewhat taper for Sunburst. I don't want to do a complete taper as I don't want to put an extreme amount of effort into this marathon. I honestly feel I can go 3:10-3:15 without too much trouble...

Next week the temps are forecasted to be upper 80's through the whole week. It may early morning runs for me, then I'll double up in the afternoons on the treadmill for some 11-14% efforts...

There's a 12k race next weekend I may jump into to fire up the legs, I'll play that one by ear.

More tomorrow after my long run.....

Sunday, May 16, 2010

20 miles in 2:25.. felt great, started off very conservative and negative split the run, 1:14, 1:11. Afterward I proceeded to eat the handles off the refrigerator. I don't think I've stopped since I finished. Looking forward to the next three weeks...

Saturday, May 15, 2010

So I didn't get my 100 miles this week.. STFW! I took off running this morning, HR was good and felt pretty smooth, so I ended up running down to the high school and ran an AeT run. 2 mile warm up, then 4 miles at HR 150-155 (which is the low end of my AeT HR) my marathon pace is usually run at 155-160.. So I hit the track and ran the following:


Felt really good throughout and was a bit surprised on my pace average for the 4 miles of the test given the miles I ran this week. Curious to see what I could do on rested legs!?!

I still have a long run to get through for tomorrow. Looking good for decent marathon in 3 weeks!

Friday, May 14, 2010

This week has really kicked my arse... I really wanted to put in a heavy week this week and well... I did. After last Saturdays race, I felt great and just kept the momentum going.

Sunday - 23
Monday - 12.5 (2 runs)
Tuesday - 17 (2 runs)
Wednesday - 13
Thursday - 20 (2 runs)
Friday - 4.. Had to lay back today because I just needed the rest..

The plan is to go 10 tomorrow and another 21-22 on Sunday. (I may just go 10.5 Saturday to give me my first 100 mile week since my early 20's..) Who knows though, I may wake up tomorrow and feel like shit and take the day off completely. 3 weeks until the Sunburst Marathon.. I think I got a real good shot at a decent time there, not sub 3 but at least something around 3:10. Not bad for someone who hasn't done squat for speed work.

Saturday, May 8, 2010

Aside from a little side stitch that stuck with me for about 5 miles from miles 3 through almost 8, this mornings race went pretty much as planned. I don't think the stitch slowed me down, it was was just real uncomfortable through that stretch. The plan was to take it out in 6:30 and try to hold it, my fastest mile was 6:20 and slowest was 6:32, how's that for consistent!?! AHR was 159, MHR was 165 that came on a on a small hill that you have to take as you enter the Indianaplois Speedway. It really is amazing running around the track. You really don't get a sense of how enormous it really is until your out there on the speedway. I'm glad we had cooler weather this morning, the track can literally bake you if the temp's are anywhere near 80. (BTW, the temp at start time was 47) There was a pretty good headwind on the way out to the track, but we got the tailwind on the way back which was nice. Never struggled at all to hold pace and finished strong (thank you incline training!). I feel pretty good right now and may get another run in this evening, but may think better of it since it's Mothers day tomorrow and don't want to do anything to upset the balance...
1:24:56 half marathon this morning... Talk about squeaking under your goal!! ..race report later.

Wednesday, May 5, 2010

Good day yesterday... Instead of killing myself by trying to run the entire simulated ascent of PP, I decided to go just a little farther than my last trip. I ended up going to the Bottomless Pit sign. Run went very good, again I didn't blast out from the get go, instead easing into a comfortable effort and holding it, only until the last 20 minutes or so did I pick up the pace only slightly. The numbers are slightly better than last time and make me feel good about how things are going.


pm - 5 miles easy, legs feel great!

The rest of this week, will be easy, low HR stuff just to give me a somewhat fighting chance to run a good mini this year. This is suppose to be a rest week anyway.

Sunday, May 2, 2010

Great week last week, topped off with a nice 18 miler yesterday. I've got two weeks in a row now with over 10,000' of vertical each week... I need to keep that streak going and then some. I have a half day off on Tuesday of this week and the plan is to simulate the Barr Camp run I did a couple of weeks ago except take it up even farther, maybe all the way... we'll see how things go. This is suppose to be an easy week to give the legs a rest from the previous three so I don't want to overdue it too much as I have the Indy Mini I'll be running next weekend. No real definitive goal this year, except I'll be extremely happy if I can squeak under 1:25. If I don't then Que sera, sera...

Tuesday, April 27, 2010

Feeling pretty awesome these last few days... This afternoon's t'mill run was one of the best I've had yet. I think I'm finally starting to see some progression on my "hill" climbing t'mill efforts. My run consisted of a 1/2 mile warm-up then 1m @ 10%, 1M @ 11%, 1M @ 12%, 1/2m @ 13% and 1/2m @ 3% warm-down. The steeper inclines were all done at 10:30 pace and never once did I feel the need to slow it down. I hesitate to say that 10% felt effortless, but pretty darn close.

My evening run was 5-1/2 miles and I was kicking off low 7's while keeping a MHR of 148. I hope I'm not peaking to early for Sunburst in a little over 5 weeks now. Jump rope and core work to finish off the day...

Saturday, April 24, 2010

16 miles -

Had a great run this afternoon... HR started out low and stayed there. I pretty much kept the HR under 140 for the first half, I let the HR creep up after the half and pushed it only slightly on the last 3 miles. Felt like I could have went forever at this pace. Never felt tired at any point during the run making me wonder if I should have pushed a little harder to get the HR up to my marathon HR (155-160). In hindsight, I think the pace I was at was just perfect for the day. No sense in over analyzing any decisions I may or may not have made. I had fun and that's all that matters. I had dry sky's for about a mile, but for the balance of the run it was a steady rain. After I stepped into the house it stopped raining, go figure.... Feel pretty good with about 5 weeks until the Sunburst marathon on June 5th.. I'm not putting any pressure on myself for this one as I'm just going to go in with the attitude of a good training run with the intent on trying to lower my qualifying time for Boston 2011. If I don't then so what, I'm still in the show if it doesn't happen. Below are numbers from this afternoon.

Wednesday, April 21, 2010

Tough day today...As indicated yesterday, I tried to simulate, as best as this flat lander could, the climb of the first 7.6 miles of Pikes, roughly to Barr Camp. I took it a bit conservatively at the beginning as I didn't know how I would feel after an hour of climbing. I don't have my spreadsheet here at home to plug in the numbers, but I did some calculations and here are the results.

Total Time: 1:25:06
Total Distance: 7.6 miles
Total Gain: 3886
Average pace: 11:11/mile
Average HR: 153
Max HR: 159

I'll post all the data after I plug in the numbers at work. I definitely could have pushed a little harder, but since this was the first time I attempted something like this, I didn't want to completely blow after an hour, so I finished the run feeling pretty good and a lot of gas left in the tank.


pm - 5 miles easy

Data from yesterday's run -

Tuesday, April 20, 2010

Good day today, all is well with the toe with only some risidual tenderness around the tip area. Tomorrow I have planned a pretty hard day. Somewhere on the Pikes Peak message board I found a post where someone called out the elevation profile of the ascent. So I copied and pasted it in an excel file and added my own flair to come up with what I plan on running tomorrow to simulate something remotely close to running up to Barr Camp (minus the altitude factor).

I'll fill in all the splits after the run and see what I come up with... The incline obviously won't be exact as the treamill I use only goes up to maximum on 15% and is adjustable only in .5% increments, so I either have to round up or down depending on what the actual incline is. Still it will give me a hell of a workout with around 3800'+ of gain...

Monday, April 19, 2010

I decided a couple months ago to race last weekend. It's a 12k"ish" trail race on the some of the same trails that I've been running here lately. It's called the Shoesucker 7 and for good reason. Ninety percent of the time, the ground is wet mushy slop, as it has been for the two weekends prior. However, last weekend was one of those exceptions. The warm weather, combined with no rain, had the trails in almost pristine condition for fast and good times. Most of the fast road racers don't make it out here just because it's off the beaten path.. they don't know what there missing... anywho... I saw a couple speedsters in the mix and knew my buddy Mike would likely take it out pretty hard as he's an xterra specialist. The race started off great and I found myself on Mike's heels for about a mile and a half. I had to let him go because I knew I'd blow if I tried to stay with him.. about a quarter mile later, I was face down in the dirt and leaves after slamming my toe into a hidden tree stump. I immediatley jumped back up and continued but felt the dull thump of pain in the big left toe. Still in second place by a few seconds, I started to slow just a bit. The pain mas manageable but getting sorer by the mile. By mile 6 I was still in 5th place and hanging on with one more guy passing me in the final 100 yards. I assessed the situation after the race and had nightmares of a broken toe, but I was able to move the toe, bend it, twist it without any real pain. The only pain was coming from the tip of the toe, so maybe just a deep bruise. I was able to get in a warm-down and walk ok the rest of the day. Sunday it was still sore and very manageable, and really had thoughts of getting in a short run but decided against it until today. I got in a short 4 miles this afternoon without any pain at all. The tip is still a bit sensitive but I can't feel it when I run nor does it affect my stride. So hopefully I avoided a major set back. I'll most likely get in another run tonight when I get home from work...

pm - 5 miles easy, no toe pain.

Wednesday, April 14, 2010

5 miles - The middle three as 1m each @ 11.5, 12.5 and 13% incline. The 12.5% mile was done at 6.2 mph (9:40/m pace) which just about killed me. At the start of the 13% mile, I backed it down to 5 mph which was welcome relief... All in all, a very good workout with more tonight.

I made arrangements today for the pick-up and drop off of the altitude tent. I'll have in my possession the following for 5 weeks leading up to Pikes...


pm - 5 miles easy, a little bit lethargic to start, but finished with sub 7 miles.. Left the HRM at home for this one.

Monday, April 12, 2010

am - 4-1/2 miles on the t'mill... the middle 3 miles at 11.5% incline, 10:27/m avg pace.

pm - 5 miles easy w/5 x 15s pick-ups.. Yep, this is the first time I've incorporated any "speedwork" into my running since last November... I suppose it's about time to think about trying to pick up the pace a little bit.
In an effort to keep focused on what lies ahead... In taking the reigns from Tim, my header pic will reflect my countdown to Pikes.

PS - I think I may have an altitude tent lined up for 8 weeks prior to the race.. stay tuned...

Sunday, April 11, 2010

pm - 10.2 miles, legs feel very good considering the day I had yesterday. Keep HR under 150 for most of this run... Back on the incline tomorrow!!

Saturday, April 10, 2010

27 miles

22 miles over two loops of the HUFF course... Very sloppy conditions this morning which made for some slow times, but at least I was consistent on both loops, 1:30 and 1:29 for just under 3:00 for the run and 1650 of vertical... feeling pretty good today.

pm - 5 miles easy...

Friday, April 9, 2010

I've been pretty lax here lately on the blogging frontier... I plan on making it a point to start blogging more, especially with Pikes in my future. I'll be expecting some constructive criticism in my journey towards getting up and down that little hill.

This has been a somewhat ho-hum week for me. Miles were down with 55 for 6 days, but vertical was pretty decent for me at least, just short of 10,000 for the week.

I plan on going long (20+) tomorrow morning on the HUFF trail. Last weeks run went great and I'm looking for more of the same. I still have 8 weeks until the Sunburst Marathon in South Bend. The only goal there is to lower my qualification time for Boston 2011 so I can move up to a closer corral. Right now I'm feeling pretty strong but on the flip side I'm not feeling very fast, but I know in time that will come. I had hoped to run another AeT run today, but I opted for rest...

More tomorrow...!

Saturday, April 3, 2010


In an effort to strengthen my love/hate relationship with running trails, I ventured out with Mike Henry this morning to Roush Lake to run the HUFF course. Above is snap I took as I arrived at the observation point next to the dam. Great morning for a run. We did the loop then added a little out and back with a big hill to go down and then back up for a total of 13.7 miles.. Feeling good...

Saturday, March 27, 2010

This weeks been pretty rough.. Without going into a lot of detail, I started getting a cold last week and by Monday it was pretty rough. Training went on as planned but just felt like blah all week. Today was a 20k I had planned on running for the simple fact that it is basically in my back yard and I run these roads all the time. Great weather today and the race went off well.. I'm really not putting to much emphasis on any of these races as there all just prep bigger and better things. I felt pretty good throughout and finished just about where I thought I would. I went 1:22:29 for 20k, not good but not bad either. 1 mile warm up and 2 mile warm down for 15.4 on the day. Very tired right now and ready for some serious shut eye...

Saturday, March 20, 2010

Week summary -

3/14 - 10m AM (AeT test), 5m PM easy ~190 vertical
3/15 - 6m AM 1067 vertical, 7m PM easy 252 vertical
3/16 - 5m AM 1250 vertical, core workout + single leg squats, 6m PM easy 203 vertical
3/17 - 5.5m AM 1670 vertical, 5m PM easy 192 vertical
3/18 - 8m AM 2406 vertical
3/19 - 5.5 AM 1101 vertical, 3m PM very easy
3/20 - 10m PM 582, felt terrible to start, better at the finish.

Total - 76m, ~8900 vertical gain

I didn't run as much as much as I wanted to this week, but still got decent miles in. I don't know if the last couple of months are starting to catch up with me, but today I was feeling really sapped. I almost bailed after a mile, but decided to stick with it and eventually that feeling went away. I may or may not bail on tomorrows run... I'll see what the day brings and decide around noon. I got spoiled all week with temps in the 60's, today was a slap in the face and back down into the upper 40's, which is fine, but still, I was enjoying the warmer weather. On Thursday I put in a nice killer (for me) treadmill workout, will elevations routinely over 12% and one 1/2 mile section at 15%. I hate to say it but a lot of time this summer will be spent on the treadmill because I just don't have the hills (mountains!) to train on around here that I feel would do me any good in prepping for Pikes.

Wednesday, March 17, 2010

The easy part's over....





Marathon Field 1 - filled in ~ 50 minutes
Marathon Field 2 - filled in ~ 5.5 hours

Sunday, March 14, 2010

I left this afternoon for a scheduled 10 miler, but as I passed the high school, I turned right into the parking lot and on to the track and proceeded to run an AeT run instead. Yesterday got too busy and I didn't get a run in, so I was running on somewhat rested legs today. 2 mile warm-up, 5 miles at AHR 153-157, 2 miles warm-down. All in all, very pleased with the results at this time of the year. It's funny how you get elevation gain on a flat track... AHR 155, Avg Pace 6:59 for the 5 miles of the test.

During the 2nd AeT mile I had to stop and tie my shoe (7:05), or else all miles would have been 7:00 or faster. These results without having done any "speed" work since last fall before the Indianapolis marathon in November.

Thursday, March 11, 2010

Long overdue here.. The week has been going great, excellent treadmill workouts during the afternoons and some solid evening runs on flatter surfaces. On pace for another 80+ week. One more heavy week then I'll back it down for a rest then an AeT test. There is a 20k I'm thinking about doing in a couple of weeks only because it's done on the roads I train on, so it's pretty much my home course. All in all I'm having a lot of fun running right now..

Looking forward to next Wednesday at 3:00 mst sitting down in front of the computer and trying to get into Pikes... Looking forward to the Journey in preparing for that.. GZ, if I get in, I plan on talking your ear off in questions....

Saturday, March 6, 2010

Great run this morning, 12.2 with the BTR group.

Week Totals:
83 miles
7315 vertical gain

I think, wait, I KNOW that all the work on the treadmill at the increased incline that I've been doing is transferring some added benefit on all my runs out on the road. I feel much stronger, not as tired afterward, and what speed I do have is not being lost. At this point I really don't have any desire to start any intervals or tempo runs. I'm having a blast just running to run... One thing I have been doing this year as opposed to years past is core work. I've probably done more core work in the last 6 weeks that I've done in the last 6 years. Along with core work, I've become a religiously dedicated jump roper. Every run is followed by single and double leg jump rope sessions. Hopefully a combination of all these things will keep me off the disabled list this year. The main goal for the season is to stay injury free, then everything else will fall into place.

The beard came off yesterday... will post pics soon.

Monday, March 1, 2010

Sometime in the summer 1996 I did my first triathlon in Logansport, IN; in 1999 I did my first IRONMAN triathlon in Panama City Beach, FL. There are several thoughts that go through your head when contemplating such a huge step into the realm such as the magnitude of an Ironman. Am I fit enough, do I have the right equipment, should I get this gadget or that gadget, do I have what it takes to finish? And I’m sure a lot of my decision making process had to do with ego and my own psyche. I heard the horror stories as well as the successful ones and decided I needed to go for it. 5 years and a total of six Ironman Triathlons after the first, I was glad I took that 1st step and entered, and for me, they’re some of the greatest athletic accomplishments in my lifetime, (except for my complete blowup at IMUSA 2000 on the run) SIDE NOTE: After looking over my results again, I was surprised to see that I was only a scant 42 seconds behind a certain Mr. Luchinski after the swim, this after having to stop not once but twice after getting my goggles elbowed off and then kicked off my face… Of course he went on to crush the bike and run unlike moi!!

One of the biggest influences on my decision back then was one of my training partner’s, Scott Beasley, whom at that time had already completed around 5 or 6 Ironman triathlon’s and had qualified and competed at the World Championship’s in Kona for 4 of them, so he already had completed ~10 and was considered a veteran, and mentor to a lot of us. He had the knowledge and experience of what it took, and I was training with him so therefore, I had what it took…right? Obviously in reality it doesn’t work that way. I think in a way, he’s influencing me again in this decision.

So goes the decision in my upcoming attempt at getting into the Pikes Peak Marathon. When we make many decisions, we are sometimes more or less logical about them. And it is arguable that all decisions are, ultimately emotional. When we use logic to make decisions, we seek to exclude emotions, using only rational methods, and perhaps even mathematical tools. Yet some of those same Ironman thoughts start swirling through the brain, am I fit enough, do I have the right environment to train for this, do I have enough time, blah..blah..blah....Yes, it is just another marathon, 26.2 miles, but it’s Colorado, it’s 7815’ of vertical gain, yes it’s like breathing through a straw at the top (at least for those of us low-landers), yes the weather could get pretty nasty, etc.. I could probably think of a few dozen more excuses NOT to do it, but they don’t really matter. I could very easily psyche myself out of doing this, but I won’t. What matters is that it’s a challenge, like any other impediment we face in life. There are many obstacles to overcome, but toil, grit and endurance will help overcome them all.

Scott is in Mexico this week preparing for the Copper Canyon Ultra marathon which is a 48 mile race starting from the bottom of Urique Canyon of the Copper Canyons in Chihuahua, Mexico. He has also informed me that he is about 75% sure he’s going to try and get into Pikes as well...

I’m feeling great this morning, yesterday’s run was fantastic. Pace was effortless and heart rate was low. I think it’s time I schedule an AeT run to see where my marathon pace is currently at. I’ll probably try to get one in here in a couple of weeks. By then all the snow should be melted on the local track. This week there calling for temp’s in the 40’s and maybe a 50 thrown in there.

Saturday, February 27, 2010

Beard update... after this mornings 13 miles with 810' of vertical gain (yes, I'm actually keeping track of that now). This was one of my flatter routes today. During the week, the treadmill is usually anywhere between 5 and 11%. Without looking at my logs, I think I have around 6000 feet of vertical gain this week. This was a rest week so the miles were down, around 42 total.

Thursday, February 25, 2010

Great article on Bill Rodgers from 1996..

After meeting and talking to him last month, this describes him to a tee!!

Saturday, February 20, 2010

Woke up this morning to some of the white stuff coming down. And they weren't the regular size flakes, these were flakes on steroids, big monster flakes. It lasted about 20 minutes and was done for the day.

Today was the annual Fanny Freezer 5k, a race in which normally starts off the racing season for me, however this year I'm not really putting an emphasis on this or any other race under 13.1... If I happen to run a good race then good, if I don't, so what! The bigger focus for me this year is to try and put in a solid year of injury free running. I'll throw in some 5 and 10k's along maybe with a couple of 13.1's. I've already made the commitment and signed up for the 50k H.U.F.F. in December. Oh yeah, and there's this little race in Colorado I'm still banging my head over...

This week has been relatively calm as compared to the last two.. I got 65 after today and will most likely just add another small run tomorrow. Next week will be an easy week, maybe 40, then back up to ~80 for another 3 week build.

I could tell after today's 5k (19:30) that I don't have any thing remotely close to having any speed, but I'm OK with that right now. I really didn't push the pace at all today, I kept the HR around 163-165 (which is 7-12 beats below where I would normally race a 5k).

Friday, February 12, 2010

The last couple of weeks have been tremendous. After meeting and talking to one of my boyhood idols, I felt a strong desire to go out and run... a lot! So over the last couple of weeks I've been putting in some pretty good mileage, albeit slow, low HR stuff. Since the 1st of the month, I've logged 126 miles, which averages out to ~11.5/day. If I were to stay on this pace it would net me a pretty good month, however the plan is to ramp the mileage down the last week of the month to give the body and legs a rest. I'm still throwing around the idea of running a marathon on 5/2.. If not on 5/2, then on 6/2. There's only about 4-1/2 weeks left to decide whether or not to run PPM or not. I've got a couple of qualifiers, 1, 2, under my belt, but even then, it's going to be a real task just to get registered before it sells out!

Looking forward to Tim's race this weekend.

Definitiely considering the HUFF this year.

Tuesday, February 2, 2010

Saturday, January 30, 2010

10 miles in 12 degrees = another frosty face... Took a very hilly route today, felt good, never out of my comfort zone. Easy miles thus far this year...

Friday, January 29, 2010

Tuesday, January 26, 2010

A quick snap of the beast that tamed Pack 3300...HA!
Last weekend was the annual Pinewood Derby races for Pack 3300 here in town. The Moya's came out with all kinds of hardware.

Adam (my Tiger Cub) took 1st place overall for the Tigers.


Dylan (my Wolf cub) took 2nd Overall for the Wolves.


Along with the regular scout races, they have another race called the "outlaw" races which is open to any non scout i.e., parents, older brothers, sisters etc... After some internet searches and fine tuning to my car, I finished 1st overall as well, and had the fastest time by either a scout or an outlaw. Of course those who knew me and of my triathlon background accused my of having a carbon fiber car and wheels... Naaaaa... just good workmanship!!

Sunday, January 24, 2010

In all my bearded goodliness... A quick snap at the turnaround on my run this morning... bit of a steady rain with intermittent sun and a real comfortable 40+ degrees.

Thursday, January 21, 2010

"Methinks that the moment my legs began to move, my thoughts began to flow."
- Henry David Thoreau


No news is good news right.. right... All is going well in the land of frozen corn and Dan Qualye.

Here lately I've been reflecting on what kind of direction, if any, I want to take my running. It seems that everytime I get to a place where I'm feeling good and fast, my calf decides to slap me in the face and set me back a month or more. I am doing more now than ever to try and prevent this from ever happening again i.e., using the stick everyday, doing sets of jumping rope (double and single leg). The one thing I am doing more now is trying to eat right. I am a terrible consumer of food, nothing balanced in this diet. I think a lack of a proper diet may have contributed to the calf strains, I mean it goes without saying that you do need the right amount of vitamins and minerals to keep your body strong and fit... right? I'm cutting out the crap and taking my vitamins every morning like my life depended on it. There is "some" stretching but not a lot as I'm not totally on board with the benefits of it. One other thing I'm also concentrating on is post run recovery as far as nutrition goes. Hopefully a combination of all of this will keep me strain free!

Now as far as direction goes, I have been seriously thinking about getting in some ultra stuff. With my collaboration with Tim during my Boston Marathon training, I've found that the direction of running he has chosen (as well as others, BF-Leadville 100, my good bud Scott-Copper Canyon [2007 Ultraman Canada Champion] as well as too many others to mention) has intrigued me enough to start looking into the possibility of running a few of these "ultra" races. Not only to see if I can push myself to those extreme limits, but to become more in touch with nature itself. Just reading all the blog posts out there on these races gets my heart racing and my inner Krupicka is ready to head out the door to get in a 50 mile training run.

There are just so many 5 and 10k's that you can do without satisfaction, even if you do set a PB or win your AG. How many more containers do I need to fill up with trophies, plaques and ribbons before before I realize that the destination is not what I enjoy the most, but the journey is what really keeps me coming back and wanting more. Yes, the race is the icing on the cake, but how many pieces of cake do you need to eat before you start to realize that there's more to life than cake? These are the kind of thoughts that have been swirling around the ole hippocampus lately. I just don't derive any satisfaction with the occasional race these days. I'm searching for something more meaningfull to my running. I think by "stepping it up" to 26.2 and beyond might give me that void in my pysche that I've been wanting to fulfill. Of course this all might be because I've got less than 4 years to go before I turn 50 and I'm getting senile... [Which may be why I'm considering Pikes Peak... someone please talk me out of it!]