For the first time in seven weeks I did not follow plan. I did not sleep well last night. I woke up in a sweat at one point then later to contemplative thoughts that led to other thoughts that kept me up too long. When my body woke up at 455 I rolled over and the next thing I knew I did not have time for my one hour run. So I wrote down some notes and went to the garage to do some upper body work.
Now I have to pack and leave early tomorrow for Tampa. I will have to fit a run in tomorrow evening. It'll be almost three days between runs. I am not concerned but feel like I skipped school. There is the half marathon this weekend and the opportunity to run a bunch of miles Sunday too.
Last tidbit from my Sunday running pals: the marathon "wall" can be calculated by dividing your highest training mileage week by seven and multiplying by three. So if you peak at say 50 miles, that's 50/7 = 7.1 x 3 = 21.3. I have to get to 60 (60/7=8.6x3=25.8).
11.29.2005
11.27.2005
Younger Pace
It was with great pleasure that the faces changed a little this morning at the Sunday Run. Jack (71) was home sick (he's not fast). Marty was only going six and Chris, who usually goes the distance with me, did 16 yesterday and was only going eight today. Tim overslept until daylight and was a no-show at the start. That left me alone to go 17 - except for new youngbloods Mark and Brett; 30-somethings who just did their first marathons at Marine Corps in DC, showed up this morning and fell in with us [Actually Mark sells pharmaceuticals to Chris' company].Mark and Brett are childhood buds who played football all their lives. Now they complain they suffer more injuries from running than in 13 years of football.
Mark is married with his first kid due in February. Brett has two boys (2 & 5), is married and can't wait for Mark to have his first baby so the "bubble of ignorance that prevails over all men until they have kids" blows up in Mark's face, so he can get back at him for the five years of abuse he's taken since his first kid.
Mark did Marine Corps in 4:15 or so. Brett was a little slower. 4:15 is the pace group time I picked for the Miami race so these guys seemed perfect to run with. Sure enough. Everybody ran at a 9:00 pace for the first four miles. Chris dropped off. At M6 Marty dropped and the three of us pushed on talking marathon experiences and other get to know you stuff.
Tim caught up to us at the M7 Gatorade stop. We did the 10-mile loop together in 1:30, a 9:00/M pace and I was quite pleased with that. Now I had to go another six by myself. [Note to self: next time pre-determine what is the 10-mile route and 11-mile route. I only did 16.]
What worked out great today, besides a good hard pace - was my fueling stops. Gatorade at M7, Gu at M10, Gatorade again in M14. I stretched extra long when I was done, enjoying the warm sunny weather (76 degrees) at the end. I debated whether to find a scone with lemon butter and Americano coffee. I checked two places and neither had scones so I opted to go home and fix a proper full breakfast: turkey bacon, scrambled eggs, raisin bagel, Quonnie blend coffee and the morning paper. What a great day.
Oh - and nothing hurts. Go figure. Must be the new Asics Gel Kayano 11s!
Secrets of marathon running learned today: drink a lot; at every stop. Long runs aren't as vital as total miles per week in training. Eat during the race whenever you can (I'm not sure about that). Eat in training what you'll eat in the race.
11.26.2005
Marathon Training Hurts
I have begun to feel the difference between the miles I used to run and the miles I am running now - marathon training miles. I am not accustomed to it. It is more difficult; more up and down. Some days I feel good and others I feel stressed. Thankfully the weather is still sunny and encouraging.
I notice more pains from greater wear and tear: left adductor, right calf, occasionally an ankle. The pains dissapear when I warm up but it now takes about two miles to get to that point. My times are slowing over the shorter distances.
I have been putting so many miles on my shoes that I attribute some on my problems there. My #2 shoes now have 414 miles - they have gone to the lawn only shelf. My #1s have 242 miles. Today, finally, after a two week wait my new shoes came in and I can look forward to some better cushioning. Thank goodness. Tomorrow will be 17 testing miles.
I can imagine a day sometime soon when I will not look forward to the scheduled run. I look forward to tomorrow's 17 if not for just the new shoes. The 5-day/week intermediate regimen is hard. I just completed my first 42 mile week. Next week will be about the same with a few twists.
I go out of town Wednesday for two nights which will make the training more creative. When I return I'll be running a half marathon race on Saturday.
Meanwhile the house screams for maintenance as do other people and things. There's only so much that can be done. Right now I made a commitment to the marathon and I have another two months of training to go.
I notice more pains from greater wear and tear: left adductor, right calf, occasionally an ankle. The pains dissapear when I warm up but it now takes about two miles to get to that point. My times are slowing over the shorter distances.
I have been putting so many miles on my shoes that I attribute some on my problems there. My #2 shoes now have 414 miles - they have gone to the lawn only shelf. My #1s have 242 miles. Today, finally, after a two week wait my new shoes came in and I can look forward to some better cushioning. Thank goodness. Tomorrow will be 17 testing miles.
I can imagine a day sometime soon when I will not look forward to the scheduled run. I look forward to tomorrow's 17 if not for just the new shoes. The 5-day/week intermediate regimen is hard. I just completed my first 42 mile week. Next week will be about the same with a few twists.
I go out of town Wednesday for two nights which will make the training more creative. When I return I'll be running a half marathon race on Saturday.
Meanwhile the house screams for maintenance as do other people and things. There's only so much that can be done. Right now I made a commitment to the marathon and I have another two months of training to go.
11.24.2005
Happy Thanksgiving!
I am thankful for ...
Susie, my life long friend, who introduced me to the RBF last December and who has been my partner in so many memorable adventures;
Rachel, the first RBF member I ever met in person, for being willing to chat with me at a race (always a little awkward);
Bill, for giving me one of his techno terms that pops into my head every time I run on a "false flat" and who introduced me to Bluff Point;
Dianna, for being such a great organizer of the New Haven 20K RBF Extravaganza and giving me more than a few race time goals to strive for;
Lara, for being a quiet but well written inspiration who made New Haven a fun time;Sarah, for making me smirk and smile at Bluff Point and New Haven, for delicious cookies and for giving me reason to care all fall while she struggled to find her happy place;
Jon, for being the best blogger ever, running the most active complaint department (his own) , for truffles and much more;
Mia, for being funny and entertaining even if she proclaims to be a shy person (hah!);
Susan, for designing my own personal blog header and having a sense of humor we enjoy every day;
and to whoever they were (I can't remember) who introduced me to Sue and Paul's pedometer and the Dead Runner Society's running log spreadsheet.
11.22.2005
Nice conditions
I rolled out of a perfectly good warm bed at 0500 this morning. I put on my shoes, shorts and a long sleeve tech shirt (after body gliding); downed a banana and water while checking the online weather (53 degrees); then stepped outside into the brisk morning air with a gusty wind out of the northwest.
I moved out gingerly but steeled to the whipping wind on my first tack of a 9.1 mile run. In the dark I stepped quickly over dark shadows trying to remember where the speed bumps were and avoiding downed branches and wind whipped garbage littering the streets.
I had instances of pain behind my left knee and in my right ankle. By the end, nothing hurt and I was home in 1 hr. 24 min. I never stopped for water or anything other than what it took to spare my life from onrushing rush hour traffic coursing along the main drag. It was a refreshing run and put me at 128 miles for the month, a new monthly record, with 7 days to go.
I moved out gingerly but steeled to the whipping wind on my first tack of a 9.1 mile run. In the dark I stepped quickly over dark shadows trying to remember where the speed bumps were and avoiding downed branches and wind whipped garbage littering the streets.
I had instances of pain behind my left knee and in my right ankle. By the end, nothing hurt and I was home in 1 hr. 24 min. I never stopped for water or anything other than what it took to spare my life from onrushing rush hour traffic coursing along the main drag. It was a refreshing run and put me at 128 miles for the month, a new monthly record, with 7 days to go.
11.21.2005
Call me what you will
Okay. I'm spoiled. This is Florida. It is "summer" from April to December, yet tomorrow has caught my attention. The forecast for 500-700 tomorrow is 52 degrees with winds of 12 mph with a "feels like" temperature of 49 degrees. That's the kind of temp that gets my attention (and to think I ran topless yesterday!).
Now I have to dig into my winter drawers and find my long sleeve shirts and running hat. Advisories encourage us to run with an expectation that it'll feel 20 degrees warmer when our bodies warm up. That'll be the equivalent of 70 degrees then, for me. It's just going to be a little nippy over those first couple of miles, hopefully not with too much wind in my face.
I spoke with one of my veteran runner friends this morning about the "recovery" period that follows a massage. I had only had two before the last one and I was wondering whether I should feel so creaky. He said it takes about three days to get over the lactid acid hangover that comes from a massage (I think a martini hangover is shorter). Sure as shootin', this morning I felt normal - no pains or creaks. I had to go from Wednesday to Sunday (4 days) but now I know more about scheduling a massage.
Now I have to dig into my winter drawers and find my long sleeve shirts and running hat. Advisories encourage us to run with an expectation that it'll feel 20 degrees warmer when our bodies warm up. That'll be the equivalent of 70 degrees then, for me. It's just going to be a little nippy over those first couple of miles, hopefully not with too much wind in my face.
I spoke with one of my veteran runner friends this morning about the "recovery" period that follows a massage. I had only had two before the last one and I was wondering whether I should feel so creaky. He said it takes about three days to get over the lactid acid hangover that comes from a massage (I think a martini hangover is shorter). Sure as shootin', this morning I felt normal - no pains or creaks. I had to go from Wednesday to Sunday (4 days) but now I know more about scheduling a massage.
11.20.2005
Ramping Up
I ran five miles Saturday and felt stiff, slow, awkward and sore. It turned out to be at an 8:32 per mile pace which surprised me. It was slightly slower than my other two efforts at this particular route but not by much. Chalk it up as miles done. Next.
The training schedule I'm using has me peaking at 20 miles on my long run three weeks before the race. I want to peak at 22 so I'm cheating my long runs up a little each week so I can do that without too much trouble. Today called for 15 miles so I did 16.2 (gosh, only 10 miles to go).
My scheme was like two weeks ago - run three miles to warm up by myself before meeting the guys downtown, then fall in with them for as long as they go. The three mile loop up by Kraft Azalea Gardens was quiet, dark, cool and pleasant. Did it at a 9:00 pace. When I returned downtown there were four guys ready to go.
Chris, my usual sidekick; Tim, a regular who is now running farther and faster than usual because he's prepping for the OUC Half Marathon in two weeks; Marty, the doc who used to be a swifty but is now recovering from some horrid injury and taking it slow; and Bob, a new guy who is 71 and a former fasty getting over prostate cancer who kept up with us pretty darned well.
I ran with Tim through miles 4-9. We talked about employers who cheat on healthcare coverage, FEMA, the federal welfare provider for contractors and vagabonds, good looking female runners we saw and the upcoming race. He was cruising like never before so I was happy to push it with him. We stopped for water and a vanilla Gu. It was my first non-regular flavor Gu and I found it went down easier without water. I had water as a chaser but it wasn't so thick by itself.
I ran with Bob for miles 10-11 and marvelled at his running history. His fastest marathon (3:37) was done when he was 55 years old. COOL! My peak years are still in front of me.
Chris and I ran miles 12-13 before I veered off and went on an outer loop through a distant lakefront neighborhood to add more miles to the run. Running by yourself is when the tricks and nicks start playing with your brain. I had occasional cramps in my calf and other sundry devils asking me whether I would go the full distance. I blanked my brain from running and thought about my sweety instead. That got me safely back downtown where there were lots of churchgoers and other audiences.
Having spectators can distract your brain from the pain. I hope there will be lots of them over the last 10 miles of the marathon because I was a sore puppy when my run ended after 2:36.23.
I was hobbling and unsteady. The breathing was okay but the legs were tired. I stretched and drove home for a full (second) breakfast of french toast, banana yogurt, sausage and coffee.
The rain never materialized; the cold didn't set in (it was 68-70 during the run); and the sun is out so I can lie out and warm up and maybe doze off too. That sounds like a good idea.
My mileage for the year is now approaching 900 miles. My goal back in January was 600. My previous record was 625 miles two years ago. I am 225 miles above my record with 45 days to go. Yea me. I shock myself that the parts keep working and don't break down. The secret: stretching, but, of course, you knew that, right?
The training schedule I'm using has me peaking at 20 miles on my long run three weeks before the race. I want to peak at 22 so I'm cheating my long runs up a little each week so I can do that without too much trouble. Today called for 15 miles so I did 16.2 (gosh, only 10 miles to go).
My scheme was like two weeks ago - run three miles to warm up by myself before meeting the guys downtown, then fall in with them for as long as they go. The three mile loop up by Kraft Azalea Gardens was quiet, dark, cool and pleasant. Did it at a 9:00 pace. When I returned downtown there were four guys ready to go.
Chris, my usual sidekick; Tim, a regular who is now running farther and faster than usual because he's prepping for the OUC Half Marathon in two weeks; Marty, the doc who used to be a swifty but is now recovering from some horrid injury and taking it slow; and Bob, a new guy who is 71 and a former fasty getting over prostate cancer who kept up with us pretty darned well.
I ran with Tim through miles 4-9. We talked about employers who cheat on healthcare coverage, FEMA, the federal welfare provider for contractors and vagabonds, good looking female runners we saw and the upcoming race. He was cruising like never before so I was happy to push it with him. We stopped for water and a vanilla Gu. It was my first non-regular flavor Gu and I found it went down easier without water. I had water as a chaser but it wasn't so thick by itself.
I ran with Bob for miles 10-11 and marvelled at his running history. His fastest marathon (3:37) was done when he was 55 years old. COOL! My peak years are still in front of me.
Chris and I ran miles 12-13 before I veered off and went on an outer loop through a distant lakefront neighborhood to add more miles to the run. Running by yourself is when the tricks and nicks start playing with your brain. I had occasional cramps in my calf and other sundry devils asking me whether I would go the full distance. I blanked my brain from running and thought about my sweety instead. That got me safely back downtown where there were lots of churchgoers and other audiences.
Having spectators can distract your brain from the pain. I hope there will be lots of them over the last 10 miles of the marathon because I was a sore puppy when my run ended after 2:36.23.
I was hobbling and unsteady. The breathing was okay but the legs were tired. I stretched and drove home for a full (second) breakfast of french toast, banana yogurt, sausage and coffee.
The rain never materialized; the cold didn't set in (it was 68-70 during the run); and the sun is out so I can lie out and warm up and maybe doze off too. That sounds like a good idea.
My mileage for the year is now approaching 900 miles. My goal back in January was 600. My previous record was 625 miles two years ago. I am 225 miles above my record with 45 days to go. Yea me. I shock myself that the parts keep working and don't break down. The secret: stretching, but, of course, you knew that, right?
11.18.2005
Weekending
After Tuesday's massage I was tender on Wednesday. I ran a slow three miles. That was a good thing.
Thursday I went back out and ran 8.6 miles in the early morning darkness turning to light. It took me exactly 1:19.59 (corrected). I went at a race pace of 9:20 or so throughout and felt looser as the run went on.
I looked forward to today: Friday. Weekend. No scheduled run. Sleep in. Yeah, well s--- happens. The teenager went to see the Harry Potter movie last night at midnight. He announced his return at 2:37 a.m. I know that to be exact because it's what I saw when my eyes opened to start my day. I didn't get back to sleep. Work was work.
I had plans to go to the big basketball game tonight, talk to some RBFers on the phone who were having a drink somewhere, etc. Well I was recruited to help a kindly neighbor lady unload a 500 pound (not really) TV from her car. It fell but was not damaged. She can get some brute strength guys tomorrow to pick it up and put it where she wants it. Now my back hurts.
A VIP I need to take care of called me to see if I can score her a pair of sideline tickets to tomorrow afternoon's sold out football game. I had just given my last two away yesterday!
There's another friggin' tropical storm heading our way (wake up Oldman!) which could be on us by Monday afternoon so the weekend could be consumed with developing and putting out communications to all the parents, media and staff about school on Monday.
I have no Thanksgiving plans.
It's supposed to rain this weekend and I really don't look forward to a 15 mile long run in the rain - or at least I don't think I do. Blisters, bleeding, soggy socks, damp through and through - yuk.
Have I complained enough yet?
No I don't feel better. Maybe I'll go to sleep now and dream of someplace far far away that is quiet, peaceful and warm; a place with my favorite people and fondest memories. Where the coffee is strong, the air clear and the water lively.
Thursday I went back out and ran 8.6 miles in the early morning darkness turning to light. It took me exactly 1:19.59 (corrected). I went at a race pace of 9:20 or so throughout and felt looser as the run went on.
I looked forward to today: Friday. Weekend. No scheduled run. Sleep in. Yeah, well s--- happens. The teenager went to see the Harry Potter movie last night at midnight. He announced his return at 2:37 a.m. I know that to be exact because it's what I saw when my eyes opened to start my day. I didn't get back to sleep. Work was work.
I had plans to go to the big basketball game tonight, talk to some RBFers on the phone who were having a drink somewhere, etc. Well I was recruited to help a kindly neighbor lady unload a 500 pound (not really) TV from her car. It fell but was not damaged. She can get some brute strength guys tomorrow to pick it up and put it where she wants it. Now my back hurts.
A VIP I need to take care of called me to see if I can score her a pair of sideline tickets to tomorrow afternoon's sold out football game. I had just given my last two away yesterday!
There's another friggin' tropical storm heading our way (wake up Oldman!) which could be on us by Monday afternoon so the weekend could be consumed with developing and putting out communications to all the parents, media and staff about school on Monday.
I have no Thanksgiving plans.
It's supposed to rain this weekend and I really don't look forward to a 15 mile long run in the rain - or at least I don't think I do. Blisters, bleeding, soggy socks, damp through and through - yuk.
Have I complained enough yet?
No I don't feel better. Maybe I'll go to sleep now and dream of someplace far far away that is quiet, peaceful and warm; a place with my favorite people and fondest memories. Where the coffee is strong, the air clear and the water lively.
How can I be a wine I rarely drink?
You're a Riesling!You're a refreshing white wine. Hailing from
Germany, your high acidity balances out your
sugars and act as a preservative. In fact the
oldest tasted wine was a Riesling from 1540,
tasted in 1961 and still in drinkable
condition. You're floral and fruity and are
perfect for sipping on a summer's day. You're a
real sweetie and go well with rich foods.
What Type of Wine Are You?
brought to you by
11.15.2005
Full Moon Fever
A Grove Dock Kind of Night. I ran nine miles this morning. On a Tuesday. Before work. That amazes me. That's 27.6 miles over four days. That's not so amazing when I realize I'll have to go almost that far in about four hours time, 2.5 months from now.
When I read about Susie's hips hurting I thought to try loosening up my hips when I run - shaking a little booty actually. I'm not sure it was efficient or good for the hip muscles but my massage therapist told me a little variation would not hurt and could be good for stretching muscles in different directions. Sherlene also said Susie might benefit from a really good massage to get her tight muscles to release and relax. Personally, I am a believer. I used to swear by chiropractics but there is something much more satisfying about feeling the soreness snap, crackle and pop out of my muscles with the methodical work of expert hands; which compares much more favorably to the C-R-A-C-K of the chiropractor. Different sensations and both effective.
Running is the best thing I have going on these days. Work is never done. Home is work. I need a mental health day. Or a day of doing something for somebody else who has no expectations.
11.13.2005
Pancakes for Breakfast Dessert
I was forced to stay out too late last night at a dinner party and only got 6+ hours of sleep before getting up at 545. I had a breakfast of yogurt with sliced strawberries and half a bagel. I took my time getting to the race site 30 minutes from home. It was a beautiful cool morning with light traffic on the interstate.
At the race site I looked for a few familiar faces before the start; chatting up a few pals but not seeing someone I expected to see who told me a week ago she'd be there. We had determined we ran the same pace, her perhaps a little faster, so I was looking forward to a pace partner.
I hardly warmed up because my legs felt heavy. The little jogging I did was worthwhile because it told me just how tired they were.
At the horn I started running and knew quickly that I wasn't blazing by any means. I was chugging at an 8:22 pace for the first mile. I figured it must have been from the 9+ miles yesterday stealing my race strength. I was 30 seconds slower than my 10K PR time in M1 and seven seconds off my 5-mile race pace too. I resolved to just keep going and see what happened.
In the second mile we got into the closer quarters of Celebration, FL neighborhoods, cutting street corners and racing. I brought the pace down to 8:09. If I was going to break 50 minutes for the race I knew I needed to average 8:00 miles. With one-third of it gone I was 31 seconds heavy. I skipped the water stop.
In M3 I felt looser. My quads tightness abated and I was passing people with regularity. I figured they just went out too fast as always happens. The split was 7:52. Hey Hey! I was even cutting people off at every street corner. Sorry folks. It's racing!
The fourth mile felt as good as the third. People kept dropping off and I kept picking them off. Occasionally I drafted up behind somebody and eased off a little to relax and regain form; take a short breather. Then at a corner or cutting an angle I passed them. M4 was a 7:44. Negative splitting! Now I had 2.2 miles to go and I was only off the 8:00 average pace by seven seconds. I stopped at the water stop for some sports drink figuring it would help.
The fifth mile is usually my toughest and we were out of the neighborhoods and back on the through roads that led back to the office park start area. The sun was hotter and my shirt was glued to my chest. With my recent "problems" I was thinking great things about the Body Glide under my shirt. My legs kept moving and I was no longer tired. I thought about my long runs on Sundays and how I always had a kick over the last mile or so. I had two to go. The fifth mile was 8:07, slower because of the water stop stop.
Coming into the homestretch I was chasing some little kid who was just pounding away. He was on an elementary school cross country team according to his shirt. I was impressed that he was holding his own so far along the race route. Usually I see the little guys go out too fast and fade. He was pacing me in M6. We turned into the alley that led to the finish. At the six mile pole I clicked in at a 7:57 mile. Oh yeah.
I sprinted the last two tenths, reminiscing about a hot lap around the track, crossing the line in 49:46.5, a new personal record in the 10K. It felt great; much better than my PR at Disney last month where I went out so fast in 7:50 and 8:00 the first two miles. This time I raced the right way - or at least the way I should approach the marathon.
Feeling so good, I waited around 45 minutes cheering in other runners and talking to people I knew then jumped in to run the 5K race. I took my ChampionChip off and got up front so the clock time would be accurate. I didn't expect much. Having stood around for 45 minutes, I was stiff and sore again. I hadn't stretched either. Whatever. I looked at it as a cool down run. Well, I did it in 25:15 which was an 8:08 pace, just a little slower than the 10K pace. It ranked 10th among my 29 5K race times so I was satisfied.
After the 5K I went to the hospitality tent (thinking of Jon) and dug into a platter of fresh-off-the-griddle pancakes, courtesy of the local Rotary Club. With a cup of coffee, it was delicious. If you ever see a race offering pancakes in addition to the bananas, bagels, water, orange slices, etc., I highly recommend it.
Later in the day I went to Costco for one of their super duper vanilla ice cream bars dipped in chocolate and then nuts. Mmmm. Good. And just $1.50!
At the race site I looked for a few familiar faces before the start; chatting up a few pals but not seeing someone I expected to see who told me a week ago she'd be there. We had determined we ran the same pace, her perhaps a little faster, so I was looking forward to a pace partner.
I hardly warmed up because my legs felt heavy. The little jogging I did was worthwhile because it told me just how tired they were.
At the horn I started running and knew quickly that I wasn't blazing by any means. I was chugging at an 8:22 pace for the first mile. I figured it must have been from the 9+ miles yesterday stealing my race strength. I was 30 seconds slower than my 10K PR time in M1 and seven seconds off my 5-mile race pace too. I resolved to just keep going and see what happened.
In the second mile we got into the closer quarters of Celebration, FL neighborhoods, cutting street corners and racing. I brought the pace down to 8:09. If I was going to break 50 minutes for the race I knew I needed to average 8:00 miles. With one-third of it gone I was 31 seconds heavy. I skipped the water stop.
In M3 I felt looser. My quads tightness abated and I was passing people with regularity. I figured they just went out too fast as always happens. The split was 7:52. Hey Hey! I was even cutting people off at every street corner. Sorry folks. It's racing!
The fourth mile felt as good as the third. People kept dropping off and I kept picking them off. Occasionally I drafted up behind somebody and eased off a little to relax and regain form; take a short breather. Then at a corner or cutting an angle I passed them. M4 was a 7:44. Negative splitting! Now I had 2.2 miles to go and I was only off the 8:00 average pace by seven seconds. I stopped at the water stop for some sports drink figuring it would help.
The fifth mile is usually my toughest and we were out of the neighborhoods and back on the through roads that led back to the office park start area. The sun was hotter and my shirt was glued to my chest. With my recent "problems" I was thinking great things about the Body Glide under my shirt. My legs kept moving and I was no longer tired. I thought about my long runs on Sundays and how I always had a kick over the last mile or so. I had two to go. The fifth mile was 8:07, slower because of the water stop stop.
Coming into the homestretch I was chasing some little kid who was just pounding away. He was on an elementary school cross country team according to his shirt. I was impressed that he was holding his own so far along the race route. Usually I see the little guys go out too fast and fade. He was pacing me in M6. We turned into the alley that led to the finish. At the six mile pole I clicked in at a 7:57 mile. Oh yeah.
I sprinted the last two tenths, reminiscing about a hot lap around the track, crossing the line in 49:46.5, a new personal record in the 10K. It felt great; much better than my PR at Disney last month where I went out so fast in 7:50 and 8:00 the first two miles. This time I raced the right way - or at least the way I should approach the marathon.
Feeling so good, I waited around 45 minutes cheering in other runners and talking to people I knew then jumped in to run the 5K race. I took my ChampionChip off and got up front so the clock time would be accurate. I didn't expect much. Having stood around for 45 minutes, I was stiff and sore again. I hadn't stretched either. Whatever. I looked at it as a cool down run. Well, I did it in 25:15 which was an 8:08 pace, just a little slower than the 10K pace. It ranked 10th among my 29 5K race times so I was satisfied.
After the 5K I went to the hospitality tent (thinking of Jon) and dug into a platter of fresh-off-the-griddle pancakes, courtesy of the local Rotary Club. With a cup of coffee, it was delicious. If you ever see a race offering pancakes in addition to the bananas, bagels, water, orange slices, etc., I highly recommend it.
Later in the day I went to Costco for one of their super duper vanilla ice cream bars dipped in chocolate and then nuts. Mmmm. Good. And just $1.50!
11.12.2005
Training Detour
My 10K race is Sunday morning which did not synch with my training plan. The plan figured for a Saturday race and a long run Sunday. So I had to make decisions. The city's Veterans Day Parade was downtown at 1000 this morning. After Friday's fill of vet events I decided a little more wouldn't hurt, so I ran down to the parade route, 4.65 miles from the house. Then when it was over I ran home for 9.3 total miles at an 8:47 pace.
The crowd was thinner than I expected. The parade took two hours and I didn't get bored. I spent most of the time chatting with a TV reporter who usually hounds me for stories I'd rather not give up at work. Since we had so much time while her cameraman shot footage we got to know each other. My previous impression of her changed quite a bit after she gave me insight into her background. I guess it's just the stupidity of the TV news focus that made her seem less than she really is.
Oh well.
Tomorrow is race day. Rumor is that a lot of runners do the 10K then jump in and do the 5K right afterwards. I might try that and do the double.
The crowd was thinner than I expected. The parade took two hours and I didn't get bored. I spent most of the time chatting with a TV reporter who usually hounds me for stories I'd rather not give up at work. Since we had so much time while her cameraman shot footage we got to know each other. My previous impression of her changed quite a bit after she gave me insight into her background. I guess it's just the stupidity of the TV news focus that made her seem less than she really is.
Oh well.
Tomorrow is race day. Rumor is that a lot of runners do the 10K then jump in and do the 5K right afterwards. I might try that and do the double.
Salute to Veterans
Friday was Veterans Day. I attended my first elemetary school dedication and got all choked up. It was a replacement school for an older one called McCoy Elem. McCoy was an Air Force colonel who did big things in his career. The school's nickname is the Jets. The nearby high school wind ensemble played patrotic numbers. The K-5 kids all wore red, white or blue shirts. The choral group kids sang patriotic songs and the 75-year old daughter of Col. McCoy was there with her family. She capped the ceremony by donating her dad's collection of military medals to the principal for permanent display in the main office.
After that I went as someone's guest to a Republican Women's Club luncheon where they were honoring vets (I will refrain from commenting on how I fit in with that crowd). There was an 82 year old who jumped on D-Day, a colonel who set the free fall record of 4 minutes and something and who broke the speed of sound before popping his chute, a major general, assorted others and an Army major who just came back from Iraq. He was asked to give a report on how things are over there. I couldn't believe he kept the appointment because his wife was in the delivery room across town waiting for him.
I also called my son who is sitting in his barracks at West Point and thanked him for his service in Iraq two years ago. He said, " Yeah. Sure. Did you see how Army beat Air Force in football last week?" With that I knew the Black Knights will beat Navy this year and that all will be right with the world.
After that I went as someone's guest to a Republican Women's Club luncheon where they were honoring vets (I will refrain from commenting on how I fit in with that crowd). There was an 82 year old who jumped on D-Day, a colonel who set the free fall record of 4 minutes and something and who broke the speed of sound before popping his chute, a major general, assorted others and an Army major who just came back from Iraq. He was asked to give a report on how things are over there. I couldn't believe he kept the appointment because his wife was in the delivery room across town waiting for him.
I also called my son who is sitting in his barracks at West Point and thanked him for his service in Iraq two years ago. He said, " Yeah. Sure. Did you see how Army beat Air Force in football last week?" With that I knew the Black Knights will beat Navy this year and that all will be right with the world.
Retail Therapy
At Dr. Bex's direction I took yesterday off from running however I did not need any ice. At Susan's encouragement I pursued retail therapy. Ahhh; it does a body good.
I currently run in three pairs of shoes (no Jon, not at the same time): Saucony Hurricane 5s with 429 miles on them, Saucony Hurricane 6s with 380 miles and some Asic Kayano XIs with 200 miles.
Here's my new plan: The 5s are beat. They are why my joints hurt. I've dropped them from service. I'm taking the new approach of rotating the oldest pair up to a retirement mileage of 400 miles, the second oldest up to 300 miles and the youngest up to 150 miles. I'll try to hit those targets all at the same time so that it triggers "Retail Therapy" and I'll have some fresh tread to run on in my races.
Sadly, they didn't have the regular width Kayano XIs in my size yesterday so they're on back order for a week. I tried the Hurricane 7s but wasn't tempted. Other than the great heel support I didn't feel like the parts were all in the right place for my foot.
I told them about my hot spot burning sensation just below my right middle toes which I suspected was too tight a shoe and they said the same thing; so I tried on the wider version of the XIs and they were okay yet, without immediately comparing them to new regular widths, I decided to wait the week.
Nevertheless, I thoroughly enjoyed the comradery of the Track Shack and kibitzed with the owner and general manager about a dozen different things, looked at running kits and gave free advice to other customers. I left at closing time with two packs of Gu.
I currently run in three pairs of shoes (no Jon, not at the same time): Saucony Hurricane 5s with 429 miles on them, Saucony Hurricane 6s with 380 miles and some Asic Kayano XIs with 200 miles.
Here's my new plan: The 5s are beat. They are why my joints hurt. I've dropped them from service. I'm taking the new approach of rotating the oldest pair up to a retirement mileage of 400 miles, the second oldest up to 300 miles and the youngest up to 150 miles. I'll try to hit those targets all at the same time so that it triggers "Retail Therapy" and I'll have some fresh tread to run on in my races.
Sadly, they didn't have the regular width Kayano XIs in my size yesterday so they're on back order for a week. I tried the Hurricane 7s but wasn't tempted. Other than the great heel support I didn't feel like the parts were all in the right place for my foot.
I told them about my hot spot burning sensation just below my right middle toes which I suspected was too tight a shoe and they said the same thing; so I tried on the wider version of the XIs and they were okay yet, without immediately comparing them to new regular widths, I decided to wait the week.
Nevertheless, I thoroughly enjoyed the comradery of the Track Shack and kibitzed with the owner and general manager about a dozen different things, looked at running kits and gave free advice to other customers. I left at closing time with two packs of Gu.
11.10.2005
Alarm Alarm Alarm
Alarms are going off in my joints. After Sunday's long run my left ankle was a little swollen. That disappeared but then I ran Tuesday (Back on the Track!) with some 2x1200 and 2x400 at an 8:04 pace plus five miles of road work. I was okay but felt some twinging in both ankles and knees. The knee pain hung around in the right one when I ran yesterday for four miles and again today in some more track work (4x800 & 4x100). [I missed the track. It's been three weeks since I was on one.] The guilty suspects are fatigue/high mileage or trying to squeeze a few too many miles out of some Sauconys with 430 miles on them. Because of heel wear I notice on my step that I tend to roll to the outside of my foot if the shoe lets me. I think the rolling caused some tenderness. What started as an inside knee pain has now migrated to the outside near ITB World. Fortunately I am off running tomorrow and have an easy weekend with just a 10K race to put down. Naturally, I will be pursuing another PR in that category but will remember that there's a whale out there I mean to harpoon in January off the coast of Miami Beach and the little ol' 10K is no more than a swordfish. Mmmm. Swordfish. I want some. I also believe I have just talked myself into going shopping for a new pair of shoes. Come on Baby; Poppa wants a new pair of shoes! Give me a 7! Actually a 10 and a half. Thank you.
11.07.2005
Back to Running
Since the fun and games ended last week, running has resumed in healthy doses. Thursday I managed a 70 minute easy run in the morning at an 8:41 pace. I figured I covered 7.3 miles on a variation course - something I just pieced together out of a number of regular routes near the house.
Friday I slipped a birthday party in for an acquaintance who liked to serve single malt scotch. I couldn't resist a little of that to go with the Jimi Hendrix vinyl LP album he spun up on the Victrola (turntable for you young 'uns).
Saturday I woke up tired and stayed that way all day. The first order of business was the high school regional cross country meet at which the boys toiled fruitlessly to advance. They finished ninth and coach made them stand up front to watch the winners get their awards. After four years (back-to-back-to-back-to-back) of state championships, not getting to the state meet was a major letdown.
When we got home I laced up for a five mile tempo run in the 82 degree sunshine. 8:26 pace.
Still tired I went to the office for some leftover work then went to the stadium to watch a 6pm football game between UCF and Houston. I ran into my former compatriots who were kind enough to give me a skybox to sit in with a dinner, bottle of wine and assorted nuts and popcorn to tide me over. When I tired of the sterile luxury environs by halftime I went down to the seats in the stands to be with the people. Ah yes; I love that spilled beer smell. I left halfway through the fourth quarter to beat the traffic and get myself in bed by 1000. I pulled into the driveway just as the game was ending on the radio. Perfect timing.
I was asleep in 15 minutes.
Sunday morning was a moment in history. The first of several ahead of me. My training schedule wanted 14 miles. The most I had ever done before in one session was a half marathon so this was uncharted territory as will the next eight weeks or more as I ramp up the long runs.
I went to Park Avenue early to put in 3.1 by myself. I returned to Start just in time to join my running buds for their weekend run. Chris and I hung back with Jack and Marty for five miles or so then took off to work at my pace. We stopped for Gatorade at the cooler I stashed near my house. The run was effortless in the grand scheme of things. I put in 14.1 miles at a 9:35 pace which is a little slow but about what I expect for the marathon.
Monday - I sensed some swelling in my left foot where my laces tie. I suspect they may have been too tight. Tonight it seems fine. Tomorrow is a 60 minute run with some 5K pacing in there with it. I'd do well to go to bed about now.
See you good folks later.
Friday I slipped a birthday party in for an acquaintance who liked to serve single malt scotch. I couldn't resist a little of that to go with the Jimi Hendrix vinyl LP album he spun up on the Victrola (turntable for you young 'uns).
Saturday I woke up tired and stayed that way all day. The first order of business was the high school regional cross country meet at which the boys toiled fruitlessly to advance. They finished ninth and coach made them stand up front to watch the winners get their awards. After four years (back-to-back-to-back-to-back) of state championships, not getting to the state meet was a major letdown.
When we got home I laced up for a five mile tempo run in the 82 degree sunshine. 8:26 pace.
Still tired I went to the office for some leftover work then went to the stadium to watch a 6pm football game between UCF and Houston. I ran into my former compatriots who were kind enough to give me a skybox to sit in with a dinner, bottle of wine and assorted nuts and popcorn to tide me over. When I tired of the sterile luxury environs by halftime I went down to the seats in the stands to be with the people. Ah yes; I love that spilled beer smell. I left halfway through the fourth quarter to beat the traffic and get myself in bed by 1000. I pulled into the driveway just as the game was ending on the radio. Perfect timing.
I was asleep in 15 minutes.
Sunday morning was a moment in history. The first of several ahead of me. My training schedule wanted 14 miles. The most I had ever done before in one session was a half marathon so this was uncharted territory as will the next eight weeks or more as I ramp up the long runs.
I went to Park Avenue early to put in 3.1 by myself. I returned to Start just in time to join my running buds for their weekend run. Chris and I hung back with Jack and Marty for five miles or so then took off to work at my pace. We stopped for Gatorade at the cooler I stashed near my house. The run was effortless in the grand scheme of things. I put in 14.1 miles at a 9:35 pace which is a little slow but about what I expect for the marathon.
Monday - I sensed some swelling in my left foot where my laces tie. I suspect they may have been too tight. Tonight it seems fine. Tomorrow is a 60 minute run with some 5K pacing in there with it. I'd do well to go to bed about now.
See you good folks later.
11.05.2005
11.02.2005
Nice Ass Ma'am
I went for a four mile run this morning. Okay, enough about running.
This afternoon I was coerced with very little effort to drive the "accessory cart" at a women-only "Throw Your Balls Golf Tournament." It was nine holes of hilarity. The ladies played best ball golf without using golf clubs. The objective was for the ladies to drive around like guys in golf carts, drink beer and throw the balls down the fairways, onto the green and into the hole. Four holes had special effects. The Two Little Pigs (well paid teenagers in pig costumes) were on hole 3 with an oversized slingshot that the ladies used to project their balls. Another was a longest drive hole with a man sitting in the middle of the fairway on a beach chair with an umbrella to judge, assist and flatter the "golfers." The Walk of Shame Hole allowed each woman to take one giant step closer to the green before throwing her ball for every lover in her life that she could name by his full name, out loud (the winner was quite a surprise in my judgment). The last hole provided tennis rackets to launch the balls from the tee box.
Now no self conscious woman can play silly games without being silly, so enter the accessory cart driven by Dietrich, the northeastern European cart driver who only knows three words in English. He wore snug blue jeans, a blue striped shirt, black tie and red beret in the home country tradition of Cassanovas. Dietrich's cart was laden with gobs of beads, tiaras, boas, bangle bracelets and magic wands which he graciously awarded each lady for doing anything he thought deserved his attention. Dietrich received a lot of attention of his own because whenever he was asked a question by the ladies he could only answer with the three words he knew, "Nice ass Ma'am." It was astounding how many questions the ladies had after a few beers.
After decking the entire field of golfers out in diva accessories Dietrich grabbed the video camera and went back around to capture the subtle and not so subtle adventures on the course, around the refreshment cart and special effect holes. It will make for a great home movie and ransom DVD.
So what did you do today for fun?
This afternoon I was coerced with very little effort to drive the "accessory cart" at a women-only "Throw Your Balls Golf Tournament." It was nine holes of hilarity. The ladies played best ball golf without using golf clubs. The objective was for the ladies to drive around like guys in golf carts, drink beer and throw the balls down the fairways, onto the green and into the hole. Four holes had special effects. The Two Little Pigs (well paid teenagers in pig costumes) were on hole 3 with an oversized slingshot that the ladies used to project their balls. Another was a longest drive hole with a man sitting in the middle of the fairway on a beach chair with an umbrella to judge, assist and flatter the "golfers." The Walk of Shame Hole allowed each woman to take one giant step closer to the green before throwing her ball for every lover in her life that she could name by his full name, out loud (the winner was quite a surprise in my judgment). The last hole provided tennis rackets to launch the balls from the tee box.
Now no self conscious woman can play silly games without being silly, so enter the accessory cart driven by Dietrich, the northeastern European cart driver who only knows three words in English. He wore snug blue jeans, a blue striped shirt, black tie and red beret in the home country tradition of Cassanovas. Dietrich's cart was laden with gobs of beads, tiaras, boas, bangle bracelets and magic wands which he graciously awarded each lady for doing anything he thought deserved his attention. Dietrich received a lot of attention of his own because whenever he was asked a question by the ladies he could only answer with the three words he knew, "Nice ass Ma'am." It was astounding how many questions the ladies had after a few beers.
After decking the entire field of golfers out in diva accessories Dietrich grabbed the video camera and went back around to capture the subtle and not so subtle adventures on the course, around the refreshment cart and special effect holes. It will make for a great home movie and ransom DVD.
So what did you do today for fun?
11.01.2005
Dreamville
The quilt went on the bed two nights ago and I have had weird dreams both nights. I start out too hot and wake up chilled. Stupid weather.
Well, the cool morning air is a nice change although I foolishly wore a heavy cotton shirt (Lucy Vincent Beach, MV) to run 8.7 tempo miles this morning and I was drenched with the shirt pasted to my chilled chest by the time I got home. My pacing was good at 9:00 miles on the first two and last three. In between I ratcheted it up to 7:50/8:15 paces and felt extremely competent. I keep having these fits of wanting to run fast when I should be practicing/memorizing my race pace.
I have also succumbed to a variety of dark chocolate temptations. You know, the neighborhood kids came around weeks ago selling stuff for school and I, of course, ordered a few items that have been delivered in the last week. Plus all the gals at work have loaded up their desks with Halloween snacks. I am controlling myself as much as I can but I can only blame myself for buying the 55 gallon drum of chocolate covered raisins at Costco on Sunday. Some things I cannot resist.
Well, the cool morning air is a nice change although I foolishly wore a heavy cotton shirt (Lucy Vincent Beach, MV) to run 8.7 tempo miles this morning and I was drenched with the shirt pasted to my chilled chest by the time I got home. My pacing was good at 9:00 miles on the first two and last three. In between I ratcheted it up to 7:50/8:15 paces and felt extremely competent. I keep having these fits of wanting to run fast when I should be practicing/memorizing my race pace.
I have also succumbed to a variety of dark chocolate temptations. You know, the neighborhood kids came around weeks ago selling stuff for school and I, of course, ordered a few items that have been delivered in the last week. Plus all the gals at work have loaded up their desks with Halloween snacks. I am controlling myself as much as I can but I can only blame myself for buying the 55 gallon drum of chocolate covered raisins at Costco on Sunday. Some things I cannot resist.
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