Responsibility

I started out Saturday (yesterday) not really wanting to run. I didn't have anything to do, the First Lady was out of town, and the only thing I was interested in was sitting on the couch and drinking coffee on a 60-degree day. I'd scored some coffee product at a recent office Christmas event, and was eager to try some. I was not disappointed.

Of course, my inactivity got the better of me, and I laced up my Adrenaline 12s and went out for a run about 3:45, or roughly an hour before sunset. I covered much of the same ground I usually do, and felt pretty good, though my heart rate is still a bit elevated. More on that in a bit.

About two miles in, I was on the street, as a mother and child (two or three-year old?) at the corner house got out of the car, along with about a 20-pound terrier-looking dog that was not on a leash. This dog may have been in protect child mode as took off across the yard and ran me down from about 100 feet as I was running away from it and the house. It went so far as to bite me on the outside of my right calf.

Now I've been chased by dogs before, and I wasn't really alarmed when I saw this one come after me. I usually just keep on going and the dog will not chase anymore, as the threat moves away. That's what I expected to happen. So getting a nip on my leg was a surprise.

The lady came over and was sorry for what happened. She even asked if the dog broke the skin (it did), as if that would make a difference. I asked her to do better the next time. I was able to continue my run, which became a seven-miler in shorts and shirt sleeves.

I guess my message is that training your pet is part of being a good citizen. I was running on a road I've run on many times in the past, doing my own thing, running on a public street that I help pay for, without earphones. I constantly watch for traffic, hopping into someone's yard for a stride or two, or crossing to the other side of the street as needed. So I try to be a good citizen while I'm being a good runner. Meanwhile, a dog who doesn't know better because it hasn't been taught bites me on the leg. It doesn't take much to let your dog know where the boundaries are. Call Cesar Millan if you have to.

Just be mindful, respectful, and courteous of others. Your right to do what you want stops when it affects others, or when your dog bites me.

The seven miles got me to eleven for the week. I've done better at staying nearer to 9:00/mile pace, but worse at getting out for more than two runs a week. I also learned that my left hamstring is not really built for seven milers. So I'll keep the distances down and try to run three days a week, then four once the three becomes practical.

I don't really understand the heart rate thing-- the effort feels the same, and my weight has not changed. But I'm averaging upper 150 HR for the same runs that I've been in the 140s in recently. So it's something to watch.

Changes

As I alluded to previously, things are a little different in my world these days.

I no longer work retail at the running store. I've moved on to a full-time position as a bank teller at a local credit union. I enjoyed hanging around the running store, making new friends and hanging around old ones, but the positives greatly outweigh the negatives. I'm looking forward to meeting more new people and expanding my horizons.

It also means that running is not as big a part of my life as it was. Part of the reason I ran before was accountability-- can't work at the store and *not* run, plus we'd talk about training during down time. Working at noon really helped get those daily workouts in, which was a big help, especially during marathon and half-marathon training. 

Now that chapter is over, since my workday now stretches 8:30 to 6. My first week at the new job was the week of Thanksgiving, so that wasn't as bad, but the week following was an off week, and I've gone out two times in each of the last two weeks, ten weekly miles. I can tell I've lost a bit of fitness, and my hamstring pain is almost gone, though it was a little sore yesterday. 

Running is still very important to me, but if I run, it'll happen in the morning. So I'm looking forward to new challenges of learning a new trade and new way of life. 

Empty Pockets

The First Lady and I have returned home following a short trip to Huntsville for their annual half marathon.

We got to town late Friday afternoon, and headed to the Fleet Feet Sports running store for packet pickup. I was like a kid in a candy store-- this joint was about four times bigger than my home park, with enough shoes, apparel, and etcetera to keep your average running nut happy indefinitely. I couldn't believe how many different kinds of socks, fuel, and stuff they had. My understanding going in was that Huntsville has a decent running community, and if their running store is any indication, they really do.

So after packet pickup and a meal at our favorite pizza place, we headed back to the hotel for a few beers and a 10 pm bedtime. I set my alarm for 4:55, thinking the race started at 7.

I woke up just after 3 with nervous energy. I couldn't go back to sleep, as I was afraid of sleeping through the alarm. It turned out to be much earlier than it needed to be, as the race didn't actually start until 8. I was pretty certain that 7 am was the start time-- we even got a great parking spot at the race. It just turned out there was plenty of time to kill. One advantage was that there were surplus tech shirts from last year's race, so I scored one. I also noticed that Huntsville seemed to be a big Mizuno town, as my habit of checking out shoes was in good form. there was even a Mizuno tent at the race, and the company sponsored the tech shirts. Some Brooks, Nike, and Asics were also present. But Mizuno seemed to be the majority.

I shouldn't go any further without mentioning the greatest support staff on the planet. The wife got up about 4:30 and drove to the race with me, even though we were an hour and a half early. This meant she had nothing to do for over three hours. She is the queen, and she is the absolute best.

The hamstring had felt pretty good in the days leading up to the race. I ran an easy four Monday, and five Wednesday with a little tempo work. Ibuprofen was our friend throughout the week. I went in with the intent of getting in there and mixing it up, just to see what I could do.

So for being at the site extra early, I got in the starters' corral two minutes before the start, towards the back.  Just like at the Mercedes Marathon in February. This time the race distance was short enough that it would cost me. Raceday apparel was the same blue/black long-sleeved top from February, compression tights (better suited for me when I was 30 pounds heavier, but not a concern) and wind pants. Brooks Adrenaline GTS 12 (the marathon shoes) and Feetures! thick socks completed the outfit. And a headband. I never run without one, and as near as I can tell, it's just me.

I'd fueled with half a Clif Bar and orange Gatorade at 5:45, so that was a concern. So were my early splits, due to other traffic. It took me about a mile and a half to dial in my pace, but by then I'd dug myself about a 1:20 hole behind goal pace. The course was a double loop, three miles out and back, then four miles out and back in the other direction. The one and only hill was through a residential area and peaked at miles 4 and 12.

I decided to knock the deficit down a little at a time rather than all at once. Most splits were between 1:55 and 2:00, with the exception of drink stops, where I lost many of the seconds I'd gained back. Miles 3-10 followed this pattern. I still felt pretty good, not really hungry, and drinking at every stop. The flat course certainly helped.

The Fleet Feet running store has a racing team that did really good work. I'm on The Athlete's Foot racing team here in town, but we're more about representing the brand than putting really good numbers on the board. These guys in Huntsville are better-- they cranked out miles in 5:45 or so.

By the time I got to mile 10, I was still about 25 seconds behind the 1:45 goal time, and I was starting to realize that I'd have to step on it in order to get the job done. This was when I channeled Sheriff Buford T. Justice,  character from the 1970's movie Smokey and the Bandit. Sheriff Justice has been chasing the Bandit (Burt Reynolds) across three or four states and is starting to get a little frustrated, and says, "I didn't come all the way this far to go home with empty pockets." I just felt that I didn't want to come all this way and miss my goal by less than a half minute. I'd worked hard in training (mostly) and definitely during the race, so I decided to leave it all out there.

My split times improved from just under 2:00 per quarter to just under 1:55, and it made a difference. It was difficult through here, as the aforementioned hill came into play, but I kept on grinding and working. My left calf even seized up once or twice, and I just had to hope it'd get me home OK. By the time I turned into the church parking lot for the last .2 or so, I realized that I was going to make it, and it just felt really good. I remembered the disappointment I felt at Nucor and coming up that last hill and seeing I wasn't gonna get in under 23:00 (though things worked out OK). This time, I knew I was getting in under goal. There's something about seeing the clock and knowing you've got enough gas left to get across and meet your goal. What a feeling. 1:44:50. Ten seconds under my goal time, and almost 18 minutes better than my Eisenhower half time of 2:02:44. And I felt a whole lot better afterward this time, too. Victory swag:

I finished 118th out of 810 runners, getting me just barely in the top 15 percent. In Tuscaloosa I've been closer to the top 10 percent, so there's that. My average mile time was 8:06, but my last four miles were 7:54-7:56-7:53-7:38.

Crossing the finish line brought an official end to my 2012 racing season, and unquestionably my best year of running. I set personal best times in the 5K, 10K, half and full marathons. That was the biggest reason I signed up for Huntsville-- to set a PR in the half. I still need to check my mileage to see where I'm at in terms of total mileage, but I think I'm in good shape to eclipse my 2011 total, also.

Nonetheless, a great year of running, and also the closing of a chapter of my life.

Hamstrung

I've run into a derailment in my half-marathon training. 

Nearly two weeks ago, I must have done something to my left glute/hamstring, causing about 2.5 worth of pain (on a 10 scale). I ran Friday the 26th, but it was an angry run, one where I couldn't get control of my mind. That may have been where it happened. 

I also ran the next day, and decided that waiting until Monday's long tempo run would be the elixir.

That was last Monday. I ran 12, but my legs felt sluggish from the very start, as though it took enormous effort to move from stride to stride. And the hammie thing was still there. Not enough to stop me, but enough to throttle back on pace. That and the sluggishness led to about an 8:20 pace, which is not what I'm looking for in Huntsville this Saturday. 

I ran a four-miler this morning, and the ache was still there, perhaps downgraded in intensity, but still noticeable. Not better, but certainly not worse. And it feels OK as I walk about the house afterward. 

I'll still ice and stretch and run easy a few more times before race day, but I may have to ease back on my goal of a 1:45 half. 1:50 looks like the target right now, but we'll see as the week moves on. It seems a little disappointing when it's compared to a 1:45 finish, but it looks awesome when I think of my 2:02:44 finish in April, 2008. 

Training Report

Half-marathon training continues to go very well. 30 miles two weeks ago, 29 last week. No doubles lately, as the long runs are getting the job done in making sure my weekly mileage stays where I like.

I ran my second 12-miler this past Monday, pacing out at 7:59 per mile. I was pleased with the effort, but the course was not as challenging as last week. Next week will be my last tune up, and I'll make sure it includes a little more hill work.

This means I can now aim at 1:45 for a finishing time. It would be nearly 1:30 per mile faster than my Abilene half in 2006. Truly something to be excited about.

I also did mile repeats Thursday just to shake things up, holding 7:41 pace per mile on a treadmill.

Twelve-miler

When I ran my ten-miler last week, my half marathon goal pace was 8:20, with the plan being to finish in 1:50 or better. 

Turns out that goal may not be lofty enough. 

I haven't really been following a structured training plan for this race, so I didn't know until early this morning what today's long run would be. After last week's ten, I've heard from coworkers that I could run eight-minute miles for the whole 13.1. So I decided to go for it. Twelve miles at 8:00. 

It rained about an inch in the overnight, and I took off at about 9:15 this morning, on an off day from work. A gorgeous day for a run. Peanut butter toast and water were my only fuel. Well, that and a nice, hot cup of coffee. In hindsight, I probably should have eaten a little more.

It takes about a half mile or so to get the pace dialed in, and after that, I made steady progress on getting onto goal pace. Splits needed to be around 2:00 per quarter. I find I like measuring splits that way instead of by the half mile-- helps me stay on pace. 

The first five were pretty easy, until I hit the stairs to get to the bridge that takes me over the river. Very soon after that I stopped to fill my bottle, which took a few minutes. I felt pretty good through about 9.5, when I hit a decent hill. Turns out that the stairs and that hill were the only two times I really missed my splits. Everything else was either below 2:00 or very close. I did take two GU gels-- one at four and the other at nine. I feel good about how I timed those. 

The last half mile was difficult, but I clocked in at 1:36:20 for the run-- an 8:02 pace. I didn't quite meet the goal, but I got pretty dang close. It even lets me adjust my goal. Now I can aim at a 1:45 half and really like my chances. 

Half Marathon

In 2008, I ran my first big race-- the Eisenhower Half Marathon in Abilene, Kansas. I felt like I worked hard to get ready for that race, and I did. One reason for that was I weighed nearly 200 pounds and it takes a lot of effort to lug a body that size down the road. The temperature was 20 degrees (F) on that first Saturday in April. the only fuel I took was the Sport Beans (still a fan) I bought specifically for race day. Didn't want anything to slow me down, after all. I finished in 2:02:44 on a flat course (9:24 pace).

Last week, I signed up to run the Huntsville Half Marathon in Huntsville, AL on Saturday, November 10. It'll be my second half, and I fully expect it to go a lot better.

I really feel like I'm in a great place training-wise, and that I can put a great number on the board. I've been at 25-30 miles per week for the last 2-3 months, having worked in half-mile and mile repeats for several weeks in a row. This past Monday, I ran a 10-mile time trial at 8:18 pace, so I am already confident. My coworker Ed (my unofficial coach) thinks I can run 8-minute miles. I'd be happy running 8:20 miles for a 1:49, but eight-minute miles mean I can get in under 1:45.

So I'm pretty excited. And I feel ready-- part of me wishes the race were tomorrow. It'll get here soon enough, and there's still work to be done.

Las Vegas

It's been just under a week since the wife and I returned from a three day-two night trip to Sin City. A good friend of mine got married and I didn't want to miss it. I keep moving further and further away from those guys, so I don't get to see them often. I'd forgotten what good, solid people they are. Good times.

I'd wanted to bring my running shoes along, but space and time didn't really allow it. Good thing, since there just isn't anyplace to run on the strip. There is a ton of pedestrian traffic, and it's all kept off major intersections and on elevated walkways. I couldn't have made any distance anyhow. I did do a ton of walking and going up and down stairs, so I did manage a little cardio.

The trip caused me to abbreviate two weeks of running: 15 and 17 mile weeks most recently. I have a goal of 1,060 miles for the year, and that is the only thing on my plate right now. I've run 220 miles since July 1, so I need 45 miles for the rest of September to stay on track for that. I don't really see anything getting in the way. I signed up to go to the gym around the corner from the running shop, so I hope to get some weight work and core work in and get my body toned up a little more.

I also think I'd like to find a half marathon before the end of the year. I've set a PR in the 5K, 10K, and marathon, and would like to set new bests in all four distances in 2012.

More Mile Repeats

Wednesday saw some of the hardest (non-race) running I've done in a while.

I ran 5 x 1600 repeats, again with 800 rest in between. After the first repeat, I wondered how I'd feel later on, since I felt the first 8:03 mile took something out of me. More than the first repeat should have.

All five repeats were within :03 of 8:00, so I was pleased with the splits, but it sure seemed like I had to work harder and harder to hit times as I went. I had a vanilla bean Gu after my third repeat, which was a big help. I made my fifth mile and had to walk a little bit, since my tank was just about empty. But I did it. The weather wasn't bad-- cloudy and low 70s.

Something I did notice on my fifth split was a slight twinge in my left hamstring. On the 1-10 pain scale, about a 1.5. It didn't stop me from doing anything at the store later that day, but I did notice it. The hammie got a few doses of ice that evening, and it felt better after a night's sleep. I think I'll rest it until Tuesday of next week, because there's a weekend trip to Las Vegas coming up. I really want to pack my Adrenalines, but logistics sort of prevent it. It's better to rest, anyway.

This little ding doesn't feel like much. It's 36+ hours after the run, and it's felt better over time. I'm not too concerned. But a little down time won't hurt.

Professional Runner!

Been a pretty solid week of running... Did an extra five Monday night, then 4x1600 (with 800 rest) Wednesday as part of a seven-miler. Mile times were 8:04, 8:09, 8:10, and 8:00. I'm happy with those splits. 23 miles this week, with another four set for tomorrow before my 9 am shift at the running store.

Saturday also makes two weeks since I won the Masters division at the Nucor-Holt 5K. This was the race I circled on my calendar. I was healthy going into this race, I was motivated and I was ready, since a guy got my age group trophy in 2011. I'd hoped to beat last year's time of 27:45, when a guy (who was walking) passed me in the last 200. I also thought about a PR, bettering my 23:08 at Arcadia last year.

Thunderstorms came through about 5:45 that morning, so temps were cool, unlike last year's hot and sticky conditions. The race was even delayed because of lightning.

The course is downhill for the first mile, split was 7:17. The second mile levels off and takes you past the steel plant and gives you time to think about the agony that's on its way. Second mile was 7:09. I felt like things were going well, but I was only paying attention to my race, what I was doing, and who was around me.

The third mile is everything it's been advertised to be. Maybe the hardest mile in town-- solid uphill, with a few brief plateaus mixed in. I managed to pass good friend and coworker Mike (he of the 100-mile madness) on the first incline, and just kept on going. And going. And going. It was some of the hardest running I've done, and my heart rate even peaked at 190, which probably isn't the best thing. I spent a lot on this mile, and was breathing very hard.

I got to the crest of the last hill and came up on the last straightaway, where I lost my trophy last year, and saw that I had a chance to get in under 23 minutes. But given how hard I worked, I didn't have a closing sprint in me. My Garmin said 23:08 as I crossed the line, and someone handed me a finisher's card with a 9 on it. Wow. I knew I'd run well, but didn't really know how well until my card went up as 40+ champion!

I had to get home, cleaned up and get to work, so I couldn't stay for the awards. My coworker Ed brought my race swag to the store later on in the morning..

This is by far the biggest Shiny Metal Object I've ever won. What's more, winning the Masters division brought a $50 prize. Plus, the official time was 23:07, beating my time last year by over four minutes, so I set a personal best at the hardest course in town. Short of the marathon in February, I don't know if I've ever felt more satisfied.

New Week

Today I took my IsoShift shoes for a morning spin, leaving the house just after 8:00. The mornings in our part of the world have been pleasant of late, allowing me to drink a little extra coffee. That's the good part. What's bad is that when I leave later, I get back later, and that cuts into the rest of the day.

But anyhow, I cranked out my seven-miler and am back here telling you about it. 62:13 was the time, average pace of 8:53. I'm strongly considering a double today-- maybe adding a four or a five tonight, nothing strenuous. There's a .75 oval here in town that's safer to run on at night. I find that I like front-loading my running during the first part of the week, as it helps keep mileage up without too much of a commitment on Saturday morning. It works well for retail wonks like me who don't really know what the schedule will look like week to week, but will usually involve a Saturday shift.

I'm still trying to keep my weeks in the 25-mile neighborhood. No races on the horizon, but maybe a flat 5K to close the season.

One to Grow On

So here's my latest "on again" blog phase. We'll see how long it lasts this time.

My running has been pretty solid of late, with the exception of last week, when I kind of lost my mojo a bit.

A few weeks ago, the First Lady and I drove to Kansas City to see a family member get married. I won't bore you with details of the trip, which included driving 800 miles home in 13 hours to make a shift at work (long story).

I always make it a point to bring running shoes on these excursions, and this was no exception-- I'd set a goal of four runs for a six-day trip. I brought my Brooks Adrenaline 12s and My Pearl Izumi IsoShift shoes. My first run was in the KC metro area, and we managed to catch a break weatherwise, as the temps were in the 60s for my 7:15 run. I found a nice path similar to my local one, and banged out a five-miler at 8:50 pace. I also noticed something strange in the air-- or, not in the air. The humidity was way down-- it was dry outside. Probably has something to do with 1000 ft altitude. I'm used to walking outside into air so moist you can cut it with a knife, but this was way different, in a good way. Terrain was road/residential and not much about hills.

The second excursion was the same neighborhood, two days later. I pushed my luck, taking off at 9:15 to run a 6.5. Average pace was 8:49, and the only thing I forgot on this trip was my heart rate monitor, so no info there.

I only managed to get halfway to the goal of four runs, but I was happy to make the two.

More to follow-- including new kicks, more socks, and a new personal best!

9:00

I ran a nice, hot, sweaty seven-miler this morning. I felt good out there, and I didn't have to be at work until noon, so I tacked on an extra mile. The First Lady is back at choir practice these days, so Monday evenings are free, meaning a four or five-mile run is in the plans for after work this evening. It's a great way to beef up weekly mileage and get some hard work in. This might even turn out to be a double double week, since Wednesday morning's effort can and should be followed by a trail run with the group.

It's been a week and a half of decent running around here. 25 miles last week, which included a 6-4 double last Monday. It was pretty weird running only four miles on a Saturday, when typically I run longer distances. The nice part, however, was that it didn't really mess up my day.

I also ran 6x800 last Wednesday, as part of a six-miler. I've done a nice job of keeping my pace at around 7:40. It's probably the most running I've ever done at that pace. Last fall's 5-mile PR (39:40) doesn't count, since I didn't really train at a fast pace for it.

My base pace is also at 9:00. I'm wanting to be a bit of a faster runner, so I've decided to up the tempo just a little. This has been going on for a month or so, and I feel like I'm doing a better job of finding the pace and then staying there. I used to aim for 9:00 and end up at like 8:35 per mile, so I've improved.

The plan for now is to train for some half marathons just after the first of the year. Tuscaloosa has one in the works that I plan to race. Starkville, MS has one in early February, and perhaps Birmingham (Mercedes) can be in the works. No full marathons on my horizon right now.

I also signed up for the Nucor-Holt 5K next month. This is the race where some other joker ran past me in the last 100 yards, after he'd been walking toward the finish, and picked it up only when I passed him. I had a bum calf, so I didn't go after him. Turns out he took 3rd in our age group, so I was pretty honked about it. That's one reason I'm racing there. It'll also be a good challenge-- downhill the first mile or so, then it levels off, then a steady climb for the last mile or so.

800 repeats

I cranked out 5x800 repeats Saturday morning at about 7:40 pace, which is flying for me. 400 rest in between. Good, hard work. Had to dig a little bit toward the end-- had to work a little harder. It was good effort. Stretching the boundaries and dialing up the speed a little has helped me suffer a little and sort of realize what I can do.It's also nice, since I can squeeze everything into a five-mile run before work.

Doing a Wednesday long run turned out to be a big help in getting to a 25-mile week on only four runs. I haven't been out on the trails lately, since my (third) anniversary and wife's (not third) birthday both fell on a Wednesday, and a two-mile race landed on Independence Day Wednesday. Work will get in the way this week, but I'll get back out there soon.

Running Faster

Ed is a good friend of mine-- a fellow runner and running store employee. He's the one who helped me design the training plan I used for marathon back in February.

One thing he says is,"if you want to run faster, you're going to have to run faster." I find myself thinking about these words as I work to improve my base pace and see what else I'm capable of out there. I can hit cruise control at about 9:40 per mile and go a long distance. But now I'm wanting to lower that pace to about 9:00. I've been working on that for a few weeks. I've also added some 800 repeats at about 7:45 per mile, which is pretty fast for me.

I'm still not really training for anything-- thinking more about cranking out some half marathons after the first of the year, but no fulls. I'd like to have some other things happen in my life (and devote energy to these pursuits and not to extra runs) before I commit to another 26.2. It helps me see why half marathons are so popular-- it's a challenging goal that doesn't really alter the course of our lives.

With no real goal on the horizon, weekly mileages are in the 20-25 range, which is where I want to be. I've found it easier this season to get out the door earlier in the morning. I've been starting out a 7:00 am to get my work in for the day. In addition, looking back through the training log, it looks as though I'm doing a better job of running this summer than I did a year ago.

Trails

Three weeks ago, a coworker finally talked me into joining the Wednesday 5:30 weekly trail running group that the running store sponsors. I'm looking for ways to change things up a little bit, and this seemed like a good thing to try. I used to run in the evenings once upon a time, and I typically get my runs in during the morning nowadays, what with the Alabama summertime heat being in full force.

So I laced up my older Adrenaline 11s and joined about 30-40 others (they've been having good groups in the last six weeks) and took off. Trail shoes are obviously helpful, but in listening to some friends, not required, since the degree of difficulty here isn't thought to be high.

The run is marvelous for many reasons. Once we get into the trail section, there is shade, and lots of it. It doesn't feel hot when I'm in there, though I do sweat plenty. With many different pace groups, runners can go as fast or as slow as they choose, and it's not hard to banter with the folks I've fallen in with. I try to wear brighter colors that don't blend into the landscape, so that others can follow me easily.

The thing I like the most is the ability to shut the world out and run. Running the road doesn't allow me to do that-- not enough focus is required, leaving brain space to think about anything else I'm doing. On the single track trail we run on, focus is required on each step, since the terrain and direction varies constantly and it's important to know where the foot will strike next. I also look where I am in relation to anyone in front of me, and only rarely do I check my Garmin watch (I like to see where my heart rate goes). Thinking about the run means there's no time to think about anything else. Since I don't let go of things (mainly bad ones), I find it very helpful to have a way to turn that off for a little bit.

It's also a nice way to meet people. I recognize many of the runners as customers of the store, but it's nice to actually get to know them and be friends a little bit. I think people are starting to recognize and warm to me a bit, and they all seem really nice.

The runs themselves are four miles and last about 42:30. It's good, hard work, especially since I've made the trial run the back end of a double. Last week, I ran four on the trails after a sixer in the morning.

State Track

This past Friday and Saturday was state high school track and field weekend in Kansas. State qualifiers from every corner of the state come to Cessna Stadium in Wichita for the meet and the chance to compete against the best. It's two days of organized mayhem, though the meet is run with the precision of a Swiss watch by people who have done it for years.

We at the radio station in Clay Center covered high school sports year round, so we would pack up and head down Thursday afternoon. Covering state track was the final act of our high school sports year, and we treated it as such-- we'd load up on sodas and munchies and spend two days high up in the press box and cover the events and athletes. The time flew by during those two days, and I remember these times well-- they were a lot of fun.

It calls to mind my first state track story, in May 2003.

A booming thunderstorm woke me about 3:30 am Friday. Being unable to go back to sleep, I decided to go for a run at about 6 and still be back with time to get ready for the day. It was still cool outside, and obviously still wet, though the rain had stopped. I was still a neophyte, and thought I was doing well to crank out three miles, especially since I didn't know my way around too well.

It was later that afternoon when the full effect of that run came into play. I had managed to catch a cold and was pretty much useless the whole day. I sat near a heat vent on the lower level of our booth, since my nose didn't run when warm air blew on me. In addition, I hadn't slept well and I'd never covered this event and had no idea what was going on. Thankfully there were others who were there to help spot for us and check results as they were brought in. I spent most of the day running to the restroom to get more paper towels.

I want to say that things ended early that evening because of more weather, so we went back to the hotel. That is, I went back to the hotel, after stopping at a drug store for provisions. One bottle of Gatorade, two Pop Tarts and one Nyquil shot later, I was down for the count as my friends went for a burger.

A good night's sleep seemed to do the trick, as I was able to contribute and do my job better the next day.

More Miles

There really isn't a whole lot going on, training-wise. It's nice in a way, since there's no race, there's no sense of urgency. I run if I want to, but don't worry about it (much) if I don't. I've reached my overarching weight goal, so there really isn't much left right now.

Don't misunderstand-- I still need to get out the door 4-5 times a week, maybe crank out a little Wednesday tempo run and maybe a 7-8 miler on Saturday. However, life occasionally gets in the way and not all scheduled miles get run that week. My last five weeks have been 26-28-30-3 (that was hamstring and Mayor's Cup week)-26 and 15 last week. I'm at 15 so far this week with a weekend trip to Nashville this weekend.

This means I'll vary my pattern a little bit. I'll go for a fiver tomorrow (Thursday) before work and take Friday as a travel day before another five-miler in Nashville Saturday. I'll enjoy a short run in a different neighborhood, unlike the time we took a trip to Kansas City during half marathon training and I banged out 12 miles on a treadmill (it seemed like a good idea) one evening.

No races on the horizon-- just miles and miles. And that's just fine.

Back to the Grind

I'm back in the saddle following Saturday's success. I'm still happy with that run-- it was about as well as I could've run that day.

I've decided to stay in the mid to upper 20-mile neighborhood for a few more weeks and race in the monthly or so 5K. I don't really have a need to get above 30 weekly miles unless there's a half or a full marathon out there. 

Today's run started at 8:30 am, which is now too late, since the calendar now says May. Low 70s and humid at the start, 81 by the 9:30 finish. I did a six-miler, with four miles at 8:45. I did a nice job of holding my split times, but the heat and humidity and the baking sun really beat me down-- my heart rate got over 180 a few times. 

I ran today in my Pearl Izumi IsoShift, which I raced in Saturday, and my Experia running socks. This combination felt about as good on my feet as anything has recently. Really felt the cushion from the socks. I wonder about the tread on the Pearls-- 225 miles and the forefoot seems worn a little.

26 miles this week, then likely 27-28-29, then we'll see. 

Mayor's Cup PR!

Saturday's Mayor's Cup race turned out to be an excellent run.

As mentioned, I'd fully intended to not race this event and be OK with something in the 27-minute range. The weather was overcast, and temps were in the 60s, so it was a great day for a run. My legs felt rested (with a week's rest, they'd better) and I had no hamstring pain going in, so I felt pretty good.

Not wanting to race, I entered the corral a little toward the back and got caught up in midpacker traffic. Add that to the tighter course at the outset, and it cost me a little time-- 4:30 was my initial half-mile split. I don't really know at what point I chose to get after it, but I really felt good out there, and began to think I could come in under 23 minutes. My half-mile splits improved each time, with my last two miles clocking 7:38 and 7:19. I deliberately kept my Garmin set to my distance and pace setting-- no stopwatch.

So I would up red-lining it, going about as hard as I could. I never noticed my sore hammie. One nice thing about starting toward the back is passing lots of slower runners. It doesn't help when you decide that a good number is there for the having. My Garmin time said 24:18, official time was 24:38, which was good for 80th male finisher, 87th overall. 15 seconds better than the previous Mayor's Cup PR, and in the top 8% of all finishers.

These are all good numbers and I am happy with them, but now I know a little more about what I'm capable of. I'll need under 7:30 miles to break 23 minutes. Sounds like a goal worth shooting for.

Mayor's Cup, 2012

I'm laying low in advance of tomorrow's Mayor's Cup 5K race. I haven't run all week, so it's very likely to be a run for me, as opposed to a race. 

The course this year is different than last, but I still think it'll be pretty flat, so I'll remember last year's time of 24:53. The 5K PR of 23:08 is not within reach. It's the reality of the situation.

I'll  also remember the hamstring I tweaked at the end of last week's nine-mile run. It was feeling pretty good, but Tuesday I chased our chalkboard easel down the street while at work and felt a little twinge. Before the second twinge, I'd planned a Tuesday return. Then things got pushed back to where I couldn't justify a Thursday or Friday run in advance of the race. No sense in risking things.

So the plan for now is to run Saturday and see what the world looks like. Much like last year, I run at 8 and open the store at 9:30. 

Running

Yesterday I wrapped up my recent up week with a 30-mile effort, with 26 and 28-mile weeks leading in. The weather continues to cooperate, since it's been really nice during the days. It wasn't a true hill workout, but I  included a few hills on my most recent Wednesday run, which began at noon, after a morning of hitting golf balls at the driving range with a friend.

The long run yesterday was a nine-miler. I drove to another part of town for some new scenery, and got a good workout. Terrain was a little more challenging, traffic was about the same, in terms of amount I had to deal with, but there was also a nice long stretch of asphalt that ran parallel to the road.

I splurged on a new 22-ounce water bottle, with the hope of keeping my heart rate down (letting my body work less on keeping me cool), but it still climbs as I go, and doesn't seem to ever come back down. Still more to look at in that regard.

I also noticed a slight twinge in my left hamstring at about eight miles. It went away for the next half mile or so, then reappeared with less than a quarter mile to go. I shut it down immediately. The hammie feels better today, and will feel better after a second day of rest tomorrow.

This makes me wonder about my running-- I may have pushed things a bit too far. I took two weeks off after Birmingham, and two more weeks in March because of the pain in my foot. The foot feels fine, but the off and on nature of things, and some weight work Monday, plus a little more uphill work may have damaged things a bit. I don't worry about it yet. One day's rest helped a lot.

It's a lighter week of running, so the rest eliminates the chance of a double run Monday. The only item on the agenda is the Mayor's Cup 5K, for which I will represent the racing team. I'd hoped to put a great number on the board, possibly beating my 5K PR of 23:08, but obviously things have changed, at least for now. Runs of 5-5-5 this week, then we see how things feel ahead of the race.

Training

Two good weeks of running are in the books... 26 and 28-mile weeks. It's just been too nice outside not to run, and things have been effortless. Long runs have not gone past eight miles.

I'm back to running doubles, Mondays about 8:30 am and pm. I like it since it's a decent way to bump up mileage without adding an extra day. I stopped doing it a while back, since my foot was hurting. But with that pain manageable and mostly behind me, I've worked my way up. 3 in the morning and evening, then 3-4, and 4-4 last week. 5-4 is on tap for tomorrow (weather permitting), possibly making it up to 30 miles, though nothing serious is on the horizon.

I am down for my next 5K on Saturday, April 28. It's the sixth annual Mayor's Cup, which was run in August last year due to the tornado. I wonder if I can do something in the 22:00 window. 23:08 is the PR I'll be gunning for.

Back in the Saddle

Took off this morning on my first run in two weeks-- a five-miler in the neighborhood. I wasn't really sure what to expect, give my recent foot pain.

So I put on my Saucony Guide 2 shoes and a new pair of Feetures compression socks, courtesy of the sock rep that stopped by the store the other day.

That pain was non-existent for the entire run-- I felt great the whole time. But it did feel like the first time I'd done this in a while. There were times where it felt just a little sluggish. It's also starting to be that time of the year when I'll have to get out the door earlier, since leaving at 8:45 means a run that's a little warmer.

I didn't put the hammer down at all, since I think the tempo run (at about 8:15) two weeks ago was a cause of the increase on the pain meter. Right now the plan is to give it two weeks at 9:40-ish pace and then see how it feels. But we're off to a good start.

Man, it felt great to be out there again.

104.8

It's been nearly two weeks since my last run, as my right foot is still on the mend. It's feeling better a little bit at a time, but I think I'm gonna give it until at least Wednesday before I go for a spin.

That would make it two weeks since my last run, and I guess I do miss the endorphins and knowing I've done something good for my body. I'm not training for anything, but time not spent running gets spent differently, usually poorly. So running takes a little longer, but helps me manage time a tiny bit better.

So, on to Mike's outstanding effort from Friday and Saturday. He really ran well, and made it to 100 miles about 7:15 a.m. Saturday, about 22 hours into the event. He achieved his goal of four full marathons, which is the 104.8. He started out doing 10-minute miles, which (strangely) is too fast for something like this. I stopped by about 3:00 that afternoon to check things out, and his pace was closer to 13:00 per mile.

My actual work shift was the overnight 10-6 time frame. There wasn't a whole lot to do, since there were strangely fewer customers at that hour. So I drank coffee, ate some pizza, and stayed awake. Many coworkers stayed the whole time, and two of my bosses (nice folks) stayed the whole time and were basically out on their feet. Mike had DVDs playing much of the evening once basketball ended. We watched one of the Steve Prefontaine bios (don't remember which one) and also one about the annual Hood to Coast relay in Oregon, which I enjoyed.

I didn't really mind the shift-- I was far from the hardest worker there that night, but I was (still am) proud to have played a small part in something that will do so much to help others.

Last I heard, the event raised over $12,000, which was a midafternoon number. I think it'll be a while before the final total comes out.

Mike's 100 Mile Madness

The guy in the middle is Mike Bissell, a coworker of mine at the running store. He's running 100 miles on a treadmill to help raise money for Southeastern Diabetes Education Services, which enriches the lives of children with diabetes. If you knew Mike, this whole thing would make a lot more sense.

The event starts Friday morning at 9:00 and will last roughly 24 hours. My shift is from 10 Friday night to 6 Saturday morning. It'll be like standing midwatch in the Navy. Ah-- memories.

It's a cause that's that's near to my heart, since obesity and diabetes are closely linked, and the store I work at tries to promote health and fitness.

Folks will have the chance to run with Mike for a donation. A lot of businesses, restaurants, and shoe companies will be a part of it-- donating food, coffee, etc. A local radio station will be there to talk to Mike. There will be a lot going on. I'm sure I'll run a little bit with Michael-- I just haven't figured out when.

So it'll be a pretty big thing.

If you'd like to pitch in, please copy and paste the link into your browser.

http://www.firstgiving.com/fundraiser/mikes100miles/mikes100milemadnessforsdestuscaloosa

We're over 30% of the way to the goal, and Mike hasn't even taken a step. Every nickel helps.

Rest

Wednesday of last week, I went to the Alabama rec center. It was spring break, so parking was pretty good. I liked the number that showed up when I stepped on the scale, then I went upstairs for an eight-mile treadmill tempo run, with six at 8:40.

I chose to cut it a bit short for a couple of reasons. One, I was bored-- I never realized how dull a treadmill can be, even though I began my running program that way.

Two, my right foot started to hurt. Worse than it ever has. The pain is still at the base of my big toe, although this time it seemed to be more on the top of my foot. I trained for Birmingham through it, but this pain got up to a 4 or a 5 on a 10 scale.

I believe the cause of the injury is the Gel-Neo shoes I've worn at work. They're pretty rigid, so my foot has to do a lot of work. I don't run in them, but I was wearing them all the time at work. So I'm back into my Mizuno Wave Inspire 6 at the running shop, waiting for my body to settle down a bit.

It's gotten a little better since then, but I think I'll wait until Wednesday or Thursday to go for another spin. Besides-- there are (more) new socks to try out.

10K Best

This morning I raced my first 10K in several years, put on by Read Bama Read, a local group that's working to put books back in schools after last April's tornado.

I ran a few 10Ks that a local church near my home in Clay Center, Kansas did every year on some back roads. I didn't really compete in those-- I just went to support the race, for the t-shirt and for the exercise, even though I wasn't really training for anything.

So this was the first one in a while.

Morning fuel was half a bottle of Gatorade and a slice of toast with honey and peanut butter. I arrived at 7:30 for an 8 am start, making sure that a repeat of last week didn't happen. Weather was clear and cool, and I had to fight the urge to dress too warmly. I went with tights and wind pants, plus my racing team shirt and arm warmers.

The race took off from Coleman Coliseum, where the University of Alabama plays basketball. My goal was to break 50 minutes, maybe even get to 48 with a little luck. I took off a little slower than that-- around 8:10 pace. I thought the course was challenging, with three or four hills in the first few miles, and a headwind for the first few miles. The run took us through Alberta City, where some of the worst damage happened, and we even crossed the tornado's path.

After the first mile, my half-mile splits were all within 3:45-3:55, more of what I was looking for. My heart rate was up the whole time-- over 165, so I wondered how long I could continue. It turned out there weren't a whole lot of others around me, so there wasn't anyone else to really feed off of. I did see the Tuscaloosa mayor in front of me the whole way, so he sort of became my rabbit-- I thought maybe I could catch him, but this wasn't the day for that.

I continued to click off half miles under 4:00, and the last .7 seemed to really drag on, as I couldn't really have gone on much further without slowing considerably. Coming around the last turn, I realized that 48 wasn't going to happen, but 50 was. My Garmin said I ran 48:28, but the official timer had me at 48:57. There's nothing like seeing the clock running at the finish line to get you going. The time is a personal best by about four minutes.

I am very pleased with this result-- my first sub-50 10K. The first time I've raced one, really. My pace averaged out to about 7:57 per mile. I placed 15th overall, second in my age group. I scored a $25 gift certificate to one of our favorite restaurants, so the First Lady and I will have a nice meal out here sometime soon.

The result excites me for what I can do in a 5K, where my PR is 23:08.

It was a great day for a run-- a good crowd, a gorgeous morning, and a solid course that made me work.

Doubles

Last week was a 28-mile week, since I ran a seven-miler on a rare Sunday run. It was just too nice not to. I even got in a nap beforehand, so it really was a great day.

Something I did last Monday and again last night was run twice in a day. Last week's double was a four in the morning and a four at night, after I close the running shop. I think it's a great way to add manageable distances that fit into my schedule. Four in the morning is pretty easy for me to get done. At night, Ann is at choir practice, so I don't miss spending time with her during my evening session. It also helps the weekly total a bit.

Anyhow, last night's double was 4.5 on both ends. I was in a bit of a hurry in the morning (yeah-- I'm surprised too) so I cranked it a bit, getting things done in 38:45. The night run took 44:19.

My right knee was a little sore throughout the day, having run three times in 36 hours, and both Monday runs were on elderly shoes (more than 400 miles) with cushion somewhat lacking. Apparently it's a bit different than bagging a 16-mile run during marathon training, when I had no knee pain. The soreness is less than a 1 on a 10 scale, but I'll keep an eye on it.

I'm thinking about some 800 repeats tomorrow, for a seven or eight-mile trip before work.

Friday night I went to bed with the thought of racing a 5K and seeing where I was, timewise.

I got up at 6:15, got coffee, got fueled and dressed and headed to the UA Law School building at 7:15 to be ready for an 8:00 am start. Turns out 8 is when registration started. Since I had to be at work at 9:00, I had to punt. It was nice because I had time to eat a good breakfast and get a nice, hot shower. There was that nagging feeling of,"I didn't run today," but I couldn't do anything about it. Besides, I was at 21 miles for the week, on four runs-- nothing bad was happening to me. So I went on with my day.

There were also options. We were spending the evening with friends, so running after work or first thing Sunday was out. But Sunday afternoon was wide open, and I took full advantage. No clouds above, temps in the low 60s. A great day for a seven-miler, to make 28 for the week.

I'm planning on another double tomorrow, maybe five in the morning and four at about 8:30 pm, after work. Likely some interval work Wednesday, light day Friday and a long run Saturday. I sort of wanted to drive somewhere and run today and just ran in the neighborhood, so maybe I'll find a destination for this coming Saturday, since I'm not on the schedule.

It's also time to figure out just where and when I want to race.

Race Season

I think it's fair to say that race season has started in our corner of the world. It seems like there will be at least a 5K race every Saturday from now until October or so. And a few organizations have already run theirs. So opportunity is something we'll have for a while.

I'm down for a 5K race that starts at 8 AM tomorrow. With my marathon in the rear-view mirror, I'll turn to shorter distances for a while. My 5K PR is 23:08. I don't really expect to PR tomorrow-- I just want to put a good number on the board and see where I'm at. I might try to run one race a month and see how that goes. I feel like I can get under 22:30 or so, and I think I can set a new 5K record at some point this season. Tomorrow is a chance to set the bar for the rest of the year.

10K races are a little harder to find, but there are a few out there, and I'll be ready for those as well.

As for half-marathons, we've had to answer questions for the last several weeks pertaining to a half-marathon scheduled for Tuscaloosa, March 24. The local track club wasn't putting it on, and we at the running shop had no idea about it. We pretty much shrugged our shoulders when folks asked us. The track club in Birmingham was promoting it at their booth at the marathon expo, and I got no call back when I inquired a week ago. So it seemed that outsiders were putting on a race in our town, not knowing that a 10K race plus a big bicycle race were already scheduled.

We were a little honked about it, since it seemed poorly organized and no local running types knew much. Thankfully (in a way), it will not come about. It sucks because local runners miss an opportunity. The good part is that Tuscaloosa won't get labeled as a bad running destination, even though others were doing the organizing.

So we'll see what else is out there.

Hiatus

My two-week, post-marathon rest ends tomorrow. This was my carrot, my reward for weekly mileage in the 40s during December and January.

I can't say I've been chomping at the bit and absolutely jonesing to get back out there, but I *have* noticed that something is missing from my life. Something that's been there for a long time and is now a very big part of me. I've enjoyed some leisurely and coffee-filled mornings, but I'm ready to get back after it a little.

Besides-- I'm always five minutes behind, regardless of where I'm going or what I'm doing. Might as well get a run in.

The 5K and 10K race season is about to begin, so I'll try to take this new fitness and see what else I can accomplish. There is also the possibility of a half marathon in Tuscaloosa toward the end of March, which I may spend some time talking about later.

Miscellany

It's been a week after the marathon, and my body and my life have returned to some semblance of normalcy.

The only time when it was hard to move around or felt really stiff was right after the race, and in church Sunday evening. I slept in Monday, getting up around 8 a.m., and felt exponentially better, though still a little sore.

I spent some time talking about the race itself, so it's time to jot down a few details. I never trained while listening to music or podcasts, and I didn't run on race day either. I wanted to soak up the race day experience as much as possible. The down side to it all is that I look for something, anything to make the time go by. Usually, my Garmin takes care of a lot, providing numbers for my brain to play with. Obviously, there was a lot more going on.

I really enjoyed the entire race experience, even the soreness. As I mentioned earlier, I felt great for the first 15-16 miles or so. I'm a little bit of a talker, so I took time to banter with folks on the way. Asking drink stop-types if there was anything stronger; checking with warmly-dressed and blanketed spectators if they had any extra coffee; and thanking police officers whose only task was to stand there in the cold and direct traffic. It pleased me to hear many, many others thanking them as well.

One kid had a sign, maybe in the second or third mile or so that said,"touch sign for mojo" (or luck- don't remember). In retrospect, I wish I'd have touched it. This kind of support from spectators was very uplifting to me. It really meant a lot.

The course trotted us through the UAB campus and past Bartow Arena (where I've done some public address for women's sports), and also past St. Andrew's Episcopal Church, where our current priest worked previously. First time through, about 7:45, the famous red doors were closed and it seemed as though not a soul was there. Made me no difference. I crossed myself and prayed for a moment. The second time past, the red doors were open and welcoming. I didn't see anyone and I'm unfamiliar with their service times.

We passed through the Five Points district, and I recognized the Twenty-Six restaurant, where Ann and I ate lunch before a James Taylor concert. It's the place where I had some of the best macaroni and cheese I've ever had. Anyhow, I'm only familiar with driving traffic in this area, and the direction from where we came was unfamiliar, so I followed the crowd and kept on.

What I also remember about this area was more spectators rooting us on. There was a group of church people, including the pastor, cheering us on in support. I usually tried to wave at these folks, or clap at them as a soccer player on the pitch does, because it really meant a lot.

I remember a couple of older guys just parked on a couple of folding lawn chairs in their front yard who had a sign that said,"keep your try on," and "nice ass" on the bottom of it. I'm pretty sure they were a couple of the types who had a little something extra in their morning orange juice. I yakked with them both times I ran by. I just can't say enough about how big it was for me to have people to be out on a 20-something degree morning to watch a group of crazy people run a marathon.

I also took a look at a lot of people's feet, seeing as how it's part of my job. I recognized most of the brands people wore-- some Brooks, some Asics, some Mizuno, and surprisingly, I saw many Wave Rider 14s (which were not very popular), and a lot of others. It's one thing to look at folks' shoes at the mall, it's something else when the crowd you're in is all wearing running shoes.

I also tried to unwrap some cellophane from pieces of candy, failing miserably. The candy (mile 16) was wrapped as secure as Fort Knox and it took several minutes to get the job done. I also munched on a peanut butter granola bar (mile 18), dismissing decorum along the way. I needed fuel and was starting to climb the hills, so eating, running and breathing at the same time would normally have made for quite a scene, but I had hit the wall by this point, so I paid no mind to my bad manners.

I also managed to pose for the crowd as I approached the finish-- a couple of Hulkamania poses. It's my hope that pictures exist, because these were the few moments that I had worked my ass off for. It was worth every mile.

I've tried to put this in some type of order, yet I know this is still pretty random. This was a special day for me and I want to remember as much as possible.

I've taken the entire week off, and am in the middle of the second, so as to give myself more of a mental break. There are no marathons in my future, but I'm still a member of The Athlete's Foot team and there are some race possibilities in the near future, so I need to keep my fitness level up.

Obviously, Sunday was a pretty eventful day for me. Time to break it all down. I don't expect to include everything, but I'll try. Besides-- if I forget it now, it's a post at some point down the line.

The morning started at 4:05 when the alarm went off. For breakfast-- cup and a half of coffee, a bagel and some Gatorade. We got out of the house about 5:30 for the drive into Birmingham. It's pretty amazing the time you can make when you hit a few traffic lights. Well, that and the fact there was no traffic.

I'll stop for a moment to tell you what a wonderful person my wife is. She got up and drove into town with me and had the prospect of not much to do for a long while. She's also been so supportive of my marathon effort and all the training that went into it. I can't thank her enough.

We got into the neighborhood a little before 6:30, so there was time to find a lucky parking spot, get my bag checked and hunt for a bathroom that didn't have a line. The search started inside the auditorium but wound up in line for the porta-hooters. I made it into the starting corral with about five minutes to spare. Uniform of the day: two layers on top, long-sleeved top, shirt sleeves underneath and arm warmers comprising the second layer. Band-aids were also deployed on my nipples. Below the belt, my standard running tights and wind pants. And Body Glide. I had some ankle-high black Feetures socks and my Brooks Adrenaline GTS 12 shoes with sof-sole inserts.

There was such an incredible vibe at the start-- it took a few minutes to get to the actual start (chip timing), so there was a chance to soak it up a little. A chance to think about the end of over 12 weeks of training and all the work I put in. To think about what I was about to do. It was pretty heavy.

My first goal was to finish. This is what my friends all told me I should focus on first. Second, break four hours. Thirdly, I hoped to do 3:49 or better. You'll find out how I did soon enough.

The first few miles were uneventful. There were lots of half-marathoners (about five times as many as marathoners), so traffic was pretty dense for a long time. I also took Powerade at several stops, which was a logistical hassle, what with traffic and spilled liquid freezing on the roads on a 20-something degree morning.

I was feeling pretty good for a long time, not wanting to go out too fast. Thanking police officers (I saw a lot of this all morning) and bantering a little. I tried to stay slow in the early going, but my half-mile splits had me below 9:30 pace after mile five. This was not according to plan, since I wanted to go out a little slower. It was hard to hear my watch to see my splits, due to the quantity of people, and also because I heard so many Garmin watches beeping, I couldn't tell which was mine. I wanted to keep it slow until about mile 8 or 9. So I went out too fast.

The first pee stop happened at about mile 9.5, and I caught a break, as I had just passed it by and saw a door open. That notwithstanding, Every half-mile split was below 4:30 from 8.5 through 14.5. The first batch of hills did not really impress me. They should have, as I would pay later.

So I felt pretty good for most of the back stretch on the first half. It was a bit of a dagger to see mile markers for 22-23-24-25, though, knowing so much work was ahead.

The last drink stop of the first half had gummi bears, and I couldn't say no, especially to a nine year-old girl. So I tried to take a handful on the run, but only got two. The 13.1 split was just over two hours. Slower than I wanted, since I thought 1:55 would be nice, and help with a negative split. I found the First Lady and gave her a quick kiss and started the rest of the race.

There was a two-minute potty stop at mile 15, but we kept after it. I felt bad for the person who dropped their sunglasses on the deck in there. I left them be.

My half-mile splits started to slow not long after-- 4:42, 4:52, 4:38 and 4:49. The walking started not long after. I just couldn't run anymore. Most of the walking was in the hilly 18-23 area-- the neighborhood I disrespected earlier. I had a granola bar at 18, and decorum went out the window, eating with my mouth open and all, but I needed food since my bagel was long gone. But after a while, it was easier to run, since it was too painful to start running from a walk.

There were several walk breaks, the last at about mile 24, at which time I heard what sounded like a herd of buffalo. Turned out to be the 4:15 pace group. That did it. I stepped on what was left of my accelerator and took off. That, and it started to hit me-- what I was about to accomplish. It's funny what smelling the finish line will do. Three of my last four splits were below 9:30 per mile, so that's telling in a few different ways. There was a group of about eight or nine girls all holding motivational signs at about 25.5-- helpful on the first trip around, absolutely critical on the way in. It's where the "pain is temporary..." quote comes from.

Also toward the very end, I turned my race number toward the front. I had mine on a belt and ran with it on my hip most of the way, but I swung it around and tucked my shirt in just in case. Turned out to be a good tactic, since they announced my name as I headed toward the finish. I had run for the previous mile and a half, but I managed a few flexes/poses for the crowd. I wasn't quite so sore right then.

Then I crossed the finish line. 26.2 miles. 4:12:35 of my life. Someone hung a finisher's medal around my neck, and I set about trying to find the wife amongst the crowd. This is when I realized how sore I was. I had to keep walking-- I couldn't stop or sit down or anything. The restart would've been disastrous. The medal didn't weigh anything at this point. After about 20 minutes, the First Lady appeared-- the only person with whom I wanted to share this. I was so happy to see her. It was only after I discovered the value of oranges that I felt like my legs would someday be normal again. We sat on some steps in the park for a bit, until I started shaking from the cold and from the exertion. This was the cue to go to get my bag and change into some dry clothes and get fed.

So that's the marathon story. There are a lot of things I still want to share about the rest of my day, like the words of encouragement and congratulations from my Facebook friends, signs I saw, the volunteers giving their time and the people sitting in their yard encouraging us on a cold and early morning (some of whom had coffee, others something stronger-- I was jealous on both counts). It meant a whole lot and I'll try to get that point across.

Marathon Man

It's been a long day and I'm finally at the end of it, so a quick note to share that I finished the Mercedes-Benz Marathon in 4:12:35, on a bright, sunshiny day with temps in the low 20s at the start. The pace averaged out to 9:39 per mile.

I'll go into full detail in a day or two, but I did pretty well until about mile 15 or 16, when I started taking on water and walked several times on the back stretch.

My finisher's swag:

Pain is temporary. Pride is forever. These words kept me going over the last few miles. What a feeling of accomplishment.

The Day Before

The race is less than 12 hours away, and I'm pretty anxious about the race. Everything has been laid out for tomorrow morning's marathon. Carbs have been loaded, I've completed my training and I've never been in better shape. There is literally nothing to do but wait.

We stopped at the race expo a little before 11 today. I think the race capped at 1400, but the auditorium for packet pickup was pretty crowded. Part of it was because there was a kids 5K that had just wrapped up. So I grabbed my stuff, checked my timing chip and proceeded to case the joint. I was expecting to see a lot of bargains on socks and shirts and what not, and I did pick up a cotton race t-shirt (the shirt in the goody bag is a tech shirt), but didn't really find much of what I was looking for, so I put money back in my wallet.

I did see a few of the shoe reps that come to the store on occasion, and I was a little surprised that they remembered me as well.

So I've pretty much parked on the couch for rest since then. My biggest concern is the weather. After having such nice weather for training, the temperature is expected to be in the low 20s at start and low 30s at the finish. I'll dress in layers and peel away as needed. It won't be as cold as the half marathon I ran in Abilene, Kansas in April, 2006, but it'll be close.

I also find myself thinking. Thinking about all the kids that called me fat in school. About all the other things I could do if I set my mind to it. About people who can't run. About the math teacher in Montana who was killed on one of her morning runs. About friends who have it worse than me. Normally I would be in Sunday School and in church, but I've chosen to run tomorrow instead. I hope to spend some time pondering these things.

Well, off to bed. An early morning and a huge challenge are in front of us.

Slide on the Ice

I've finished my training for the February 12 Mercedes-Benz Marathon in Birmingham. All my training runs are complete, and I'm taking today and Saturday off.

I'm very pleased with how everything went-- the schedule ran completely through the holidays and involved a road trip just after the first of the year, and I only missed one scheduled day. Other runs had to get reworked or shortened, but I also ran two 20-milers in preparation. I also don't know where the time has gone. Seems like not long ago that I ponied up money for this race at the end of October.

We live an hour away, in Tuscaloosa. I plan to wake up at 4 am and leave at 5, so we can arrive at 6 for the 7 am start Sunday. My wife plans to come along, and she will see me off, but I think she'll find a hot breakfast somewhere and a place to read. And with temperatures expected in the mid-20s, I'd say she's got it figured out.

I've spent a lot of time the last several days visiting with some running friends, getting a little reassurance and a little counseling. My friends all seem to think I'm ready, and the thing I worry least about is my training, since I followed my plan and hit most of my splits and what not. The course shows a few hills, but the elevation chart, in my opinion, seems more frightening than the road does. I don't underestimate the hills, but I don't fear them at this point.

What I now think about most is what to do during the race. Fueling, mostly. I pretty much agree with my friend Tommy who says that we don't have enough information to know what will happen. I can infer and make educated guesses based on my 20-mile runs, but everything is pretty much an unknown. I plan to drink often and hit the Gu when it's offered, roughly every fourth stop on the double-loop course. Sipping works best instead of killing 20 ounces at once, since it leads to bathroom stops.

I also think about the last six miles. How will they feel? How will I feel when I get there? And I think I have my shoe questions worked out, but that's another question mark.

We'll head into town tomorrow for the race expo to pick up my race packet and cruise the booths for a little bit, then head home for a chance to relax and head to bed early.

This all reminds me of something Allan Arbus' character, Dr. Sidney Freedman, said in the TV series M*A*S*H:

"Pull down your pants, and slide on the ice."

I can't really logically explain how this phrase speaks to me, but it does. Not necessarily to take a chance or to take risks, though I have certainly done both. But more to just go for it, relax, and let my training take over.

T-minus 45 hours and two sleeps until race day.

Fork in the Road

For the last three years, the First Lady and I have reserved the first weekend in February for a church retreat north of Jasper, Alabama. It's a terrific weekend and we enjoy spending time with our friends.

I ran here last year, bagging a five-miler in some chilly conditions, and I brought my Adrenaline 11s for a scheduled eight-miler, lacing up and taking off around 1:15 pm. The terrain is unspectacular for the most part, with one exception:

This fork separates the road to the girls cabins from the road to the boys cabins. There's also a pretty serious downhill on either side, and conversely, the uphill was a challenge. I needed eight miles and had to add distance however I could, so I went down and up twice. With not a lot of camp road to work with, I ran to the camp entrance (Alabama 195) and back a few times. Pretty dull, except for the rain that started about halfway through. I wound up getting a pretty good soak, but I kept my tempo pace of 8:15 for six miles pretty well. Thankfully the temperatures were mild.

So that was the last run of any sizable distance before the marathon. This week is 3-4-3-3, with some intervals during the four-miler. I ran this morning's three-miler in my Adrenaline 12s and had no foot pain as I've had the last three weeks. The thing is, these are the shoes that just made my feet hurt during the 16-miler.

We'll get these things figured out. T-minus five days until I toe the line.

Shoes

I cranked out my last 12-mile training run before my marathon earlier this morning. A late night and a lot of fun the night before meant that this run did not go well.

I had to be at the store early, so I hit the road about 6:20 am for what projected to be a 1:50 run. And in terms of total running time, that was pretty close. I headed out the door just as the darkness of night started to break. Temperatures stayed in the mid-30s, and I had tights and wind pants below, with long sleeves and running hoodie up above. The other runners I saw (and there were many) seemed to have fewer layers than me. I just can't stand the thought of being too cold out there, even though the thought is to pretend it's 10 degrees warmer than it is. I also was armed with 32 ounces of Gatorade as I left the house.

Anyhow, There were several stops along the way, including a bathroom stop and the expected Gatorade stop at the halfway point. There were also a few stops on the way back due to some (recurring) foot pain on the ball of my right foot. This pain makes it difficult to stop and change directions, and generally makes running more of a chore than it usually is.

I think I have it pinned to my Pearl Izumi shoes. I ran last week's 20-miler in them and thought I could crank out the marathon in them. Now I'm not so sure. I ran some earlier long runs in my Adrenaline GTS 12 kicks, but my feet hurt running in them. I may try some inserts in the 12s, since the other options involve two pairs of elderly (400+ miles on each) shoes-- Adrenaline GTS 11 and Saucony Guide 2.

So there are some decisions to make on shoes. More questions than answers at this stage.

And in spite of how the run actually went, I did run 12 miles and did a terrific thing for my health. I did a decent job of holding an 8:30 pace for nine of the 12.

32 miles for the week, and the taper continues next week, with 25 miles on the schedule.

Tapering

I'm nearly a week into the taper and I guess I can't really tell yet. Well OK, maybe a little bit. the weekday six and five-milers are fours this week and will be three-mile runs next week. Midweek featured an eight-mile tempo run. So a slight change in terms of mileage, but not so much in terms of getting out of bed, getting the proper dose of coffee and on the road.

Tomorrow is a 12-mile run, which will make 32 for the week. I am far enough along in training to compare runs now to what I did a few months ago. I look moreso at heart rate, which is lower for the same effort now as compared to before. So my fitness is improving.

I am also starting to actually ponder the marathon a little bit. I can do the 20 miles, I've proven that to myself. But the old adage of how the race starts at mile 20 is what I think about. Having come (hopefully) so far and still having what seems like a long way to go. How will I fuel along the way? What will I have left? Will my legs still be attached? Will I be able to make it?

I've done the work, no question, but these are very real questions. And the race is just over two weeks away.

Last 20 Miler

I completed my last 20-mile long run today in preparation for the marathon next month.

I got up about 6:30, hoping to get an early start, but rain and thundershowers moved through the area and pushed the start back to a little after 10 am. The air was still moist and warm, and necessitated shirt sleeves and shorts for a January long run in Alabama. Shoes of choice were my Pearl Izumi IsoShifts, since my feet have been killing me on long runs in my other dogs.

I started around the neighborhood for the first five miles, and did a quick pit stop to grab my water bottle (filled with sports drink), since part of the plan was to make fewer stops and do a better job of keeping on moving. I also planned to keep tempo below 8:45 for ten miles, and by and large it worked.

Typically I'd head toward the University of Alabama campus, but they were celebrating national championship #14, so I avoided traffic as I traced and retraced many of the paths I've already pounded. I took a few hits on my sports drink as I needed, and stopped once during mile 13 to get more sports drink. This went very well, since killing a 20-ounce bottle will make you pee. Not a concern for me this time around, as it had been in the past.

I let off the (8:45) gas with four miles to go for the cooldown and finished my 20 miles in 3:06. I felt tired and a little sore, but I felt much, much better after this run than I did after my previous 20-miler. In addition, my feet didn't hurt as before.

I am very pleased about this run and learned a lot about planning. I feel a lot more prepared for my big race. The taper officially begins now, as after completing a 43-mile week, the next two weeks are 32 and 25.

Three weeks 'til race day.

Intervals

Midweek runs typically feature tempo runs. Today, though, was interval day.

There were some things going on at the house, so I took off at 3:45 pm. It was different looking in the opposite direction for traffic, since it's headed toward work during my morning runs. And my fuel was an issue, since I thought I could rely on lunch to get me through. It did, but barely.

I ran nine miles, with 12 2:00 intervals at 7:45 pace, with a minute rest in between. I didn't really pay attention to the 7:45 pace-- I just ramped it up into the sevens when I needed to and held it throughout. Three miles were warmup and two miles on the back end to cool down.

I've learned that I can head north from the house and run good mileage in the neighborhood, as opposed to heading south toward the trail as was my custom. It's always nice to see what else is out there.

So now the hay is just about in the barn. I have an easy five-mile recovery effort set for tomorrow, then my last 20-miler Saturday before the taper begins. It's hard to believe, but this marathon is right around the corner.

1060

I've been looking at my running totals and achievements from 2011, and it's been the greatest year of running in my life. I ran consistently, more and harder, set 5K and 5 mile PRs, and signed up to run the Mercedes-Benz Marathon in February.

The last quarter of the year included the three highest monthly mileage totals-- 106 in October, 125 in November and 186 in December, to conclude 2011 with 1060 miles run. This is the first time I've bothered to count, but I'm certain I've never run more miles in any of the years I've laced up my shoes. Now I'm looking at mileage goals for 2012. Might aim for 1061 or 1200. We'll see.

On to marathon news...

Since I ran long on Wednesday, I did my tempo run this morning-- nine miles with seven at 8:15 pace. I wasn't certain how this would go, but it went really well. After the warmup mile, I hit 8:52 and 8:30 on my way down the ladder, eventually settling down to where only one split was over 8:10. Felt like a great run. And my average heart rate was down to 153 from 155 on the two most recent tempo runs-- so my fitness is improving even more.

The week ahead is the last big week before the marathon taper. The agenda shows 44 miles, the same interval run is scheduled for Wednesday, and the last 20 miler is on Saturday. It'll get here eventually and I'll bang it out, but I hope it goes better than the last one.

20

The wife and I are home from our trip across Texas. We saw our Kansas State Wildcats play Arkansas in the Cotton Bowl, and flew to El Paso to see my parents and commemorate their 50th anniversary. Ann caught an ear infection our first day in Dallas/Fort Worth, so we had to taper things just a touch, but we still had a great time.

Keeping up with my runs is always a challenge while on vacay, and this was no exception. I set and met a goal of running four times-- 20 miles total.

Base camp in D/FW was across highway 360 from Cowboys Stadium, where the workout area was large in terms of size, but lacking in terms of actual equipment. It seemed like a place that mattered about 15 years ago. Now it resembles a dungeon. Running outdoors was not really an option, since we were right on a highway in a construction zone. The hotel did have functioning treadmills, so things worked out. My first run was a seven-miler, holding five miles at 8:15 pace. This run felt great. The only other Metroplex run was a three-miler on the day of the game.

I got the other two runs done in El Paso, my hometown. Two five-milers on a hotel treadmill Sunday and Monday. No heart rate data on any of the runs-- just set things to 6.0 and take off. I even worked in three brief weight sessions, since I was nearby.

And speaking of twenty, I chose to make Wednesday my long run day, since I skipped my 18-miler on Saturday. I started around the neighborhood (about 8:15 am) much as I did two weeks ago, with the first pit stop coming at the house after five miles. Then it was a two-mile warmup toward campus as I worked to hold an 8:15 pace for ten miles. Most half-mile splits were closer to 8:30.

I stopped at the campus rec center at 11.5 miles for more Gatorade. The mistake I made is ignoring my Garmin, since it reset and I had to punch in the distance still to go, thinking I still had ten to go and not 8.5. Big mistake. With three to go, the tempo portion of the run ended and the slogging portion began. It became more and more difficult to move forward, and my legs and feet were both pretty sore. I even took a few walking breaks.

But I got it done, running over 21 miles, since I'm so good at math, ending around noon. Total running time was 3:15. This was the hardest I've ever worked on a run, and the worst I've ever felt afterward. It took a hot shower and three hours before I felt like doing anything, and my legs were sore the whole rest of the day.

As I write this, it's the evening after, and my legs feel a lot better. In visiting with a few of my coworkers, I felt like I was supposed to feel. Reassuring, I know, since there's another 20-miler in a week and a half. But I put another brick in the wall yesterday. Another step toward being ready for February 12.