On Thanksgiving morning I ran my first race since the Twilight 5K. I put a good number up at that May event and I hoped I could run well here, especially since I've worked harder at including speed work and training my core.
Additionally this is the same race and same course where I ran a 40:15 in 2015. It's got a few hills as things wind through the Normaltown neighborhood of Athens, and there are also a few hills on the back end followed by a downhill finish. I'd hoped for something in the mid-37 minute range. The plan was to go out a tiny bit slower and then tighten the screws as I went along.
The weather was perfect. Temps were in the low 50s with a light breeze and some clouds. Race shoes were my new favorite Adidas Sequence.
It turns out things went about like I wanted them to. My mile splits were 7:44-7:33-7:23-7:10, and Strava said I ran my last mile in 6:59. That last mile time pleases me, especially since the last mile began after a big climb that helped keep my heart rate above 170 for the last nine minutes. And to have a final mile under seven minutes is a good start as I work toward a sub-20 5K, where three miles around 6:20 will be needed.
Finish time was 36:09, or about 7:22 per mile. My watch was still in the 4.8 neighborhood so the finish kind of jumped out at me until I realized an 8K is actually like 4.96 miles. This finish time is four minutes better than last year's time, and an overall PR by over three minutes. Not too shabby.
Also worth noting is that I finished ahead of my boss, the classy gentleman for whom I work at Fleet Feet. Pay no attention to his wearing a turkey suit or that he took countless pictures while out on the course. I passed him on the last mile, he passed em back, then I got him back in the last quarter. Take your victories where you find them, right?
Meanwhile, I made my monthly goal of 90 miles with a three-miler before the Georgia/Georgia Tech game last Saturday (don't ask). I've made that goal four times in 2016, and I've been over 90% the last three times I've missed. I'm also slightly ahead of the game over the last six months. Plus I've run over 20 miles in each of the last six weeks, so I'm pleased with how I'm running and committing to getting out there.
No real race goals on the horizon-- just to keep on keeping on and staying in shape for whatever materializes after the first of the year.
Tuesday, November 29, 2016
Monday, October 24, 2016
Ed Whitlock
So Ed's in the news again...
For those who may not know who he is, Ed Whitlock is a native of London, England who now lives in the suburbs of Toronto, Ontario, Canada. He was a runner as a kid but then picked the sport back up in his early 40s. He's now 85 years old and he's crushing (new) age-group records as you might imagine.
He ran a 1:50 half marathon earlier this year and then a 3:56 at the Scotiabank Toronto Waterfront Marathon this past weekend. Whitlock even ran a 2:58 as recently as 11 years ago. His training runs are three hours long and wind through his local cemetery. I am amazed by his times, his performances, and his training. Maybe I can be like him when I grow up.
As a running store employee, the thing I read that made me cringe was when I read about his 15-year old running shoes and how he didn't race in 2015 because of knee problems. It's not my place to say, since Whitlock's been running longer distances for much, much longer than I have. But it's possible there's a connection. Although he's back and seemingly better than ever this year. Who can say.
Whatever the case may be, I hope Ed keeps on keeping on.
On the homefront, October has been an up and down month. I'd stayed off the road trying to heal a head cold, and then as I played catch up (never a good idea) I noticed my left calf try to seize up very early during a second run of the day. No running for six days.
Weekly mileages were down to 16 and 14 before last week's 26, which included an eight-miler on Saturday. Man it's nice to run at noon when it's 60 degrees Fahrenheit.
There's even an outside chance I can make my monthly goal of 90 miles. I'm feeling really good out there these days.
For those who may not know who he is, Ed Whitlock is a native of London, England who now lives in the suburbs of Toronto, Ontario, Canada. He was a runner as a kid but then picked the sport back up in his early 40s. He's now 85 years old and he's crushing (new) age-group records as you might imagine.
He ran a 1:50 half marathon earlier this year and then a 3:56 at the Scotiabank Toronto Waterfront Marathon this past weekend. Whitlock even ran a 2:58 as recently as 11 years ago. His training runs are three hours long and wind through his local cemetery. I am amazed by his times, his performances, and his training. Maybe I can be like him when I grow up.
As a running store employee, the thing I read that made me cringe was when I read about his 15-year old running shoes and how he didn't race in 2015 because of knee problems. It's not my place to say, since Whitlock's been running longer distances for much, much longer than I have. But it's possible there's a connection. Although he's back and seemingly better than ever this year. Who can say.
Whatever the case may be, I hope Ed keeps on keeping on.
On the homefront, October has been an up and down month. I'd stayed off the road trying to heal a head cold, and then as I played catch up (never a good idea) I noticed my left calf try to seize up very early during a second run of the day. No running for six days.
Weekly mileages were down to 16 and 14 before last week's 26, which included an eight-miler on Saturday. Man it's nice to run at noon when it's 60 degrees Fahrenheit.
There's even an outside chance I can make my monthly goal of 90 miles. I'm feeling really good out there these days.
Wednesday, September 14, 2016
Loss
There was a death in our community Monday evening. Ashley was out on a group bicycle ride in a pack of three at the time, single file, when the driver of an SUV crossed the center line and hit all three of them. Ashley was pronounced dead at the scene. She was 25, a graduate student at the University of Georgia, and a member of the running/fitness community in town. The two other riders were also injured, one seriously.
Police said the cyclists were doing everything correctly. They also said the driver admitted to looking down at her cell phone, exhibiting signs of impairment, and during questioning made statements indicating drug usage. She's been charged with a bunch of stuff, including first-degree homicide by vehicle.
I started to see reports of this accident on my Facebook feed yesterday. I was sad more because my running friends (people who knew her) were sad. Today I saw more news reports and I saw Ashley's face, and I began to understand the sorrow.
Because then it hit me. I knew who she was. Ashley was a regular at the running shop where I work. Every now and then I would be there and scan her key fob in as she checked in for another Monday evening group run. We'd talk a bit, but not a lot. Our local running club has Wednesday 5:30 am speed sessions, and today lane one was left open for the first drill to honor her.
Ashley's Facebook has already been turned into a memorial page. I can't comment or like anything, because I wasn't her friend. I get that part of it but in scrolling through what others had to say, I'm heartbroken for my friends and for others, and disappointed in myself for not making more of an effort to get to know a remarkable person. Her brother is just crushed by this loss. Here is a snippet of his post to his late sister's page:
"All of us who had the pleasure of knowing Ashley owe it to her to make the world better in her name. In the wake of this tragedy many people have offered to help in some fashion, my personal wish as her brother is right here. Make the world the kind of place Ashley knew it could be."
Anger and hatred won't bring Ashley back. Her brother also suggests sharing a laugh, saying hi to a stranger, or taking the stairs instead of the elevator.
And for God's sake, put down your cell phone if you're driving. This is the kind of pain that's caused.
Police said the cyclists were doing everything correctly. They also said the driver admitted to looking down at her cell phone, exhibiting signs of impairment, and during questioning made statements indicating drug usage. She's been charged with a bunch of stuff, including first-degree homicide by vehicle.
I started to see reports of this accident on my Facebook feed yesterday. I was sad more because my running friends (people who knew her) were sad. Today I saw more news reports and I saw Ashley's face, and I began to understand the sorrow.
Because then it hit me. I knew who she was. Ashley was a regular at the running shop where I work. Every now and then I would be there and scan her key fob in as she checked in for another Monday evening group run. We'd talk a bit, but not a lot. Our local running club has Wednesday 5:30 am speed sessions, and today lane one was left open for the first drill to honor her.
Ashley's Facebook has already been turned into a memorial page. I can't comment or like anything, because I wasn't her friend. I get that part of it but in scrolling through what others had to say, I'm heartbroken for my friends and for others, and disappointed in myself for not making more of an effort to get to know a remarkable person. Her brother is just crushed by this loss. Here is a snippet of his post to his late sister's page:
"All of us who had the pleasure of knowing Ashley owe it to her to make the world better in her name. In the wake of this tragedy many people have offered to help in some fashion, my personal wish as her brother is right here. Make the world the kind of place Ashley knew it could be."
Anger and hatred won't bring Ashley back. Her brother also suggests sharing a laugh, saying hi to a stranger, or taking the stairs instead of the elevator.
And for God's sake, put down your cell phone if you're driving. This is the kind of pain that's caused.
Wednesday, September 7, 2016
As a Runner and Pet Owner...
I'll try hard to not make this sound like a rant.
About four years ago, I got bitten on the right calf by a dog while on a run. It ran across its entire yard to track me down-- maybe 70 feet or so. It wasn't on a leash, and didn't seem to care that I kept running away from it.
I know I'm not the only runner with a dog bite story, but that one time makes me a little skittish whenever I see dogs without a leash in the front yard. It doesn't happen every day, or even every month. But it happens often enough. This post is about another one of those times.
I went out in my neighborhood for my run around 8:45 this morning-- pretty nice out there this time of day now as the overnight low temp has dropped into the upper 60s, and the sun isn't above the tree line yet. Perfect running weather.
I do my part for safety-- I don't listen to music or podcasts, I run against traffic, and I wave at all the drivers who move to the other lane to help. About a mile and a half in I saw a chocolate lab come running toward me from about the same distance. Turned out to be friendly enough, but when a dog is coming at me, I think the worst because it's already happened once. I don't continue, I stop running. All the dog wanted to do was jump on me and be friendly. I have no idea what it wants to do.
The dog's owner, on the other hand, couldn't be bothered. He took a leisurely walk over to get his dog and head back. He didn't see a problem. I called him out for not controlling his pet, but he didn't think he'd done anything wrong. I told him that's because he's not a runner and doesn't understand. It got pretty animated there for a minute or two but not heated. It didn't matter to him as he kept brushing me aside. I don't think he ever cared what I said or tried to have any sort of perspective.
But as a runner, what am I supposed to think? Shouldn't I be prepared for the worst? I can't keep going because that's how I was bitten.
Now I am a dog owner-- a 18-pound Random Terrier who is currently camped out on his favorite chair. My wife and I work hard to be responsible pet owners. When we are in the front yard, he is always, *always* on a leash, and we pick up his dog poop when we go for his walk. Every time.
I don't know what has me more frustrated-- that the guy's dog wasn't leashed, that he totally couldn't be bothered, or that I couldn't make him understand someone else's point of view.
So on behalf of runners and walkers everywhere, please take the few extra seconds to leash your dog. We don't know how it'll react to seeing us. All we want is to get on with our day-- we've got things to do as well.
Moving on... trying to, anyhow.
I blew my 90-mile a month goal out of the water in August by running 110 miles. I've set that goal every month but I haven't reached it every time, so this will help cover a few months when I fell way short. Due to a vacation in scenic Asheville I'm off to a slow start in September but I have no worries that I'll get it done.
About four years ago, I got bitten on the right calf by a dog while on a run. It ran across its entire yard to track me down-- maybe 70 feet or so. It wasn't on a leash, and didn't seem to care that I kept running away from it.
I know I'm not the only runner with a dog bite story, but that one time makes me a little skittish whenever I see dogs without a leash in the front yard. It doesn't happen every day, or even every month. But it happens often enough. This post is about another one of those times.
I went out in my neighborhood for my run around 8:45 this morning-- pretty nice out there this time of day now as the overnight low temp has dropped into the upper 60s, and the sun isn't above the tree line yet. Perfect running weather.
I do my part for safety-- I don't listen to music or podcasts, I run against traffic, and I wave at all the drivers who move to the other lane to help. About a mile and a half in I saw a chocolate lab come running toward me from about the same distance. Turned out to be friendly enough, but when a dog is coming at me, I think the worst because it's already happened once. I don't continue, I stop running. All the dog wanted to do was jump on me and be friendly. I have no idea what it wants to do.
The dog's owner, on the other hand, couldn't be bothered. He took a leisurely walk over to get his dog and head back. He didn't see a problem. I called him out for not controlling his pet, but he didn't think he'd done anything wrong. I told him that's because he's not a runner and doesn't understand. It got pretty animated there for a minute or two but not heated. It didn't matter to him as he kept brushing me aside. I don't think he ever cared what I said or tried to have any sort of perspective.
But as a runner, what am I supposed to think? Shouldn't I be prepared for the worst? I can't keep going because that's how I was bitten.
Now I am a dog owner-- a 18-pound Random Terrier who is currently camped out on his favorite chair. My wife and I work hard to be responsible pet owners. When we are in the front yard, he is always, *always* on a leash, and we pick up his dog poop when we go for his walk. Every time.
I don't know what has me more frustrated-- that the guy's dog wasn't leashed, that he totally couldn't be bothered, or that I couldn't make him understand someone else's point of view.
So on behalf of runners and walkers everywhere, please take the few extra seconds to leash your dog. We don't know how it'll react to seeing us. All we want is to get on with our day-- we've got things to do as well.
Moving on... trying to, anyhow.
I blew my 90-mile a month goal out of the water in August by running 110 miles. I've set that goal every month but I haven't reached it every time, so this will help cover a few months when I fell way short. Due to a vacation in scenic Asheville I'm off to a slow start in September but I have no worries that I'll get it done.
Saturday, August 27, 2016
Run for Rankin
Jeannette Rankin was the first woman elected to federal office when she represented the state of Montana as a U.S. Representative from 1917-1919. She served again from 1941-1943. Known for her pacifism, she was one of 56 senators and representatives to vote against declaring war on Germany in 1917. In 1941 after Japan bombed Pearl Harbor, she was the only one who voted against the declaration of war on Japan.
So we know she has the courage of her convictions.
But there's more.
Rankin also played a leading role in the 1920 ratification of the 19th Amendment to the U.S. Constitution, which granted women the right to vote.
Earlier today I was our running store's representative at the Run for Rankin, a 5K race that was held in a park very near her seasonal home in Watkinsville, Georgia (south of Athens). It's always nice to meet people and to be a part of such a positive vibe, especially when the Jeannette Rankin Women's Scholarship Fund does so much to help and empower women. The Foundation has given out over $2 million to help low-income women over the age of 35 complete a college education.
Definitely a worthy cause.
Elsewhere, 24 miles for this week... Including 6x800 on the treadmill today that felt really good. Last two repeats were right at 7:00/mile pace. Good stuff out there.
So we know she has the courage of her convictions.
But there's more.
Rankin also played a leading role in the 1920 ratification of the 19th Amendment to the U.S. Constitution, which granted women the right to vote.
Earlier today I was our running store's representative at the Run for Rankin, a 5K race that was held in a park very near her seasonal home in Watkinsville, Georgia (south of Athens). It's always nice to meet people and to be a part of such a positive vibe, especially when the Jeannette Rankin Women's Scholarship Fund does so much to help and empower women. The Foundation has given out over $2 million to help low-income women over the age of 35 complete a college education.
Definitely a worthy cause.
Elsewhere, 24 miles for this week... Including 6x800 on the treadmill today that felt really good. Last two repeats were right at 7:00/mile pace. Good stuff out there.
Saturday, August 20, 2016
Quadrennial summer sports gathering
Time for an Olympic track and field report: Usain Bolt is really, really fast. Our women's 4x100 and 4x400 are both awesome. So is Mo Farah, who again doubled in the 5K and 10K. Matt Centrowicz wins the men's 1500.
My training is going pretty well, and I'm committing to doing more speedwork (paying a price) and adding more weight work to build some strength. I like running 800s on the treadmill since it's easier to regulate speed and I don't have to get up really early. I ran 5x800, starting at 7:30 pace and banging out the last two at about 7:15 pace.
I felt pretty good after this six-miler-- it's a good start and a good way to add on to my fitness base. 24 miles for the week as I start to feel better about my fitness level. I feel like I'm getting up and over hills better now than I have in recent memory. Average paces are better, average heart rate is better, and my RHR is 46. *thumbs up*
What made me feel like a bum, however, is the 50K Olympic race walk. Matej Toth of Slovakia won in 3:40. His marathon (just over 42K) was 3:06, or a 7:06 mile pace. Amazing. I red-lined it at the Twilight 5K a few months ago at 7:02 per mile, meanwhile this guy is walking, WALKING a 7:06 mile. Meanwhile his final 8K time, for you math majors, comes out to about 34 minutes and change.
Zhen Wang of China won the men's 20K race walk in 1:19:14, or 6:23 per mile. I aspire to run a 5K under 20 minutes someday, and this guy strings four together in 19:49 while walking.
Yikes. Like I needed another reason to feel like a tortoise.
My training is going pretty well, and I'm committing to doing more speedwork (paying a price) and adding more weight work to build some strength. I like running 800s on the treadmill since it's easier to regulate speed and I don't have to get up really early. I ran 5x800, starting at 7:30 pace and banging out the last two at about 7:15 pace.
I felt pretty good after this six-miler-- it's a good start and a good way to add on to my fitness base. 24 miles for the week as I start to feel better about my fitness level. I feel like I'm getting up and over hills better now than I have in recent memory. Average paces are better, average heart rate is better, and my RHR is 46. *thumbs up*
What made me feel like a bum, however, is the 50K Olympic race walk. Matej Toth of Slovakia won in 3:40. His marathon (just over 42K) was 3:06, or a 7:06 mile pace. Amazing. I red-lined it at the Twilight 5K a few months ago at 7:02 per mile, meanwhile this guy is walking, WALKING a 7:06 mile. Meanwhile his final 8K time, for you math majors, comes out to about 34 minutes and change.
Zhen Wang of China won the men's 20K race walk in 1:19:14, or 6:23 per mile. I aspire to run a 5K under 20 minutes someday, and this guy strings four together in 19:49 while walking.
Yikes. Like I needed another reason to feel like a tortoise.
Monday, August 8, 2016
Outpace Parkinson's 5K
On Saturday I raced on the UGA campus for the first time. I've run there many times, but this was the first time I've actually signed up. A member of my church has Parkinson's disease and she and her husband were the movers in getting this going. We were happy to support them.
Parkinson's disease, according to the Mayo Clinic, "is a progressive disorder of the nervous system that affects movement... the disorder also commonly causes stiffness or slowing of movement." Proceeds from the race went to the Michael J. Fox Foundation for Parkinson's Research.
I dug my Asics Gel-Lyte33 shoes out of the closet for this one, and I was reminded of how lightweight they are.
Temperatures were in the mid-70s, and the humidity was up there as it has been for the last several weeks. The campus has many hills, but UGA is building a new indoor training facility for the football program (have I mentioned I live in the south?), so the customary 5K route was altered to eliminate a famous hill but sent us around the basketball arena (and its extra incline) a second time.
The course took us around the journalism building where my master's classes were held and took us past Sanford Stadium, and past the hotel where there seemed to be sewage issues. It smelled like used port-a-hooters, and we ran through this area twice. Swell.
In fact, a guy I was chasing stopped to cough not long after we passed this area on the way back. I don't know if the smell was the reason, I just know that I won the master's division over this guy by four seconds. The finish is downhill and I'd turned on the jets and had no idea as to where anyone was behind me.
I did find a good pacer at the front of the pack who kept me going. I passed him once, but he passed me back not long after. I didn't mind-- he wasn't in my age group. My mile splits were 7:28, 7:23, and 7:37. Not bad, but the hills and the heat took a toll. My half -mile times alternated-- good split, then 3:50. Good, then 3:57 (bad). It was that kind of course.
23:00 for the official time, 13th overall out of 200+. Slower than my Twilight 5K time, but I haven't done much speedwork and I don't really lift much. If I have time, I spend it running, although I'm working to change those things. I'll have to if I want to improve and maybe someday run under 20 for a 5K.
Parkinson's disease, according to the Mayo Clinic, "is a progressive disorder of the nervous system that affects movement... the disorder also commonly causes stiffness or slowing of movement." Proceeds from the race went to the Michael J. Fox Foundation for Parkinson's Research.
I dug my Asics Gel-Lyte33 shoes out of the closet for this one, and I was reminded of how lightweight they are.
Temperatures were in the mid-70s, and the humidity was up there as it has been for the last several weeks. The campus has many hills, but UGA is building a new indoor training facility for the football program (have I mentioned I live in the south?), so the customary 5K route was altered to eliminate a famous hill but sent us around the basketball arena (and its extra incline) a second time.
The course took us around the journalism building where my master's classes were held and took us past Sanford Stadium, and past the hotel where there seemed to be sewage issues. It smelled like used port-a-hooters, and we ran through this area twice. Swell.
In fact, a guy I was chasing stopped to cough not long after we passed this area on the way back. I don't know if the smell was the reason, I just know that I won the master's division over this guy by four seconds. The finish is downhill and I'd turned on the jets and had no idea as to where anyone was behind me.
I did find a good pacer at the front of the pack who kept me going. I passed him once, but he passed me back not long after. I didn't mind-- he wasn't in my age group. My mile splits were 7:28, 7:23, and 7:37. Not bad, but the hills and the heat took a toll. My half -mile times alternated-- good split, then 3:50. Good, then 3:57 (bad). It was that kind of course.
 |
| Race number and SMO for a master's division champion! Not pictured: massage coupon. |
Monday, August 1, 2016
Retirement
I'm having to put a pair of shoes out to pasture: the Asics Gel-Neo33 I scored from my old running store back in December, 2011. I just ran the numbers on the last seven months of running, and I saw I'd racked up 416 miles on these dudes:
My belief is that these weren't meant to be 500-mile shoes since there's a little less cushion here, and I feel like it's starting to cost me a little in terms of shock absorption since I'm noticing a little bit of right foot pain on my first metatarsal. This is a new pain to me, and I hope that taking them out of rotation will help.
I also have a plantar wart near the ball of my right foot that I hope is more related to the source of the pain. These warts don't sit above the skin, but they're digging into my foot since they've got to go somewhere. The hope is that by treating the wart will reduce the pain and solve the problem. A stress fracture is another possible source of the pain, so I hope my plan A is successful and saves me from writing a string of depressing blog posts about swimming and weights. A runner's worst punishment is 'not' running.
I don't recall ever racing or doing speedwork in these shoes, but they were good foot soldiers. They always came up recently when I wanted to go longer, like a 7 or an 8.
Shifting gears a little, my string of 20-mile weeks ended at eight last week. Instead I spent the time driving around the mid-Atlantic seeing the sights and family I hadn't seen in a long time. Last week's total was eight miles, but it included a run across the Potomac River (on Key Bridge) and onto Georgetown University in Washington, DC. Gorgeous scenery and a beautiful campus.
I remembered shoes and socks and even my Garmin, but for the first time I forgot shorts and tech shirts. So I ran in soccer shorts and a cotton t-shirt. Definitely a 'mission fail.' I've never forgotten those things. But I also forgot to bring dress shoes, so at least I tried to balance it out a little.
 |
| The 'after' picture, after 4 1/2 years and 416 miles. Note the worn treads on the heel & forefoot-- signs that it's time. The gum didn't come with the shoes. |
I also have a plantar wart near the ball of my right foot that I hope is more related to the source of the pain. These warts don't sit above the skin, but they're digging into my foot since they've got to go somewhere. The hope is that by treating the wart will reduce the pain and solve the problem. A stress fracture is another possible source of the pain, so I hope my plan A is successful and saves me from writing a string of depressing blog posts about swimming and weights. A runner's worst punishment is 'not' running.
I don't recall ever racing or doing speedwork in these shoes, but they were good foot soldiers. They always came up recently when I wanted to go longer, like a 7 or an 8.
Shifting gears a little, my string of 20-mile weeks ended at eight last week. Instead I spent the time driving around the mid-Atlantic seeing the sights and family I hadn't seen in a long time. Last week's total was eight miles, but it included a run across the Potomac River (on Key Bridge) and onto Georgetown University in Washington, DC. Gorgeous scenery and a beautiful campus.
I remembered shoes and socks and even my Garmin, but for the first time I forgot shorts and tech shirts. So I ran in soccer shorts and a cotton t-shirt. Definitely a 'mission fail.' I've never forgotten those things. But I also forgot to bring dress shoes, so at least I tried to balance it out a little.
Tuesday, July 12, 2016
Candygram for Vongo
So it seems that New Balance is actually starting to name some of their shoes, getting away from the numbering system they're known for-- 980, 860, etc. Though they do have a Fresh Foam 1080 that's out there now. They've already named shoes Zante and Boracay, as well as the Vongo, which is a stability entry for their Fresh Foam line of shoes.
I ran in these shoes Monday and today, and I am a big fan. They seem a little bulky and perhaps they are, at a weight of 10 ounces, but I like how smooth and cushioned these shoes are. The stack height is 25-21 for a 4 mm offset so the shoe has more contact with the ground which helps the transition feel less intrusive.
Since it's a stability shoe I don't have to wear my inserts, so perhaps there's also that factor at work. It contrasts especially since I wore an older model shoe (with inserts) for the last week while on vacation.
Something else I noticed is on the sole is the longitudinal groove.
 |
| Medial side view of the NB Vongo. Note the grid pattern on the sole. The diamond pattern is more compact here leading to a firmer feeling than on the lateral side. |
Since it's a stability shoe I don't have to wear my inserts, so perhaps there's also that factor at work. It contrasts especially since I wore an older model shoe (with inserts) for the last week while on vacation.
Something else I noticed is on the sole is the longitudinal groove.
My thought is that this groove is a big thing for those who make first contact on the midfoot and not the heel. Perhaps it serves as a bit of a guidance line since there isn't such a pattern on the sole, and it allows the shock to escape out the back of the shoe, helping the smooth transition with each footstrike.
Great shoe. I like it a lot. It's also available in grey/black/green and blue/charcoal. I have the color shoe pictured above.
Thursday, July 7, 2016
Desert Heat
So I'm back home for the week visiting family. There really isn't much going on. The wife flew with me to El Paso as she hasn't seen my folks in several years. But now she's visiting family in New Mexico, so I'm left to my own devices.
One thing I've managed to get done is to keep my string of 20-mile weeks going. Currently it stands at five with number six in progress. I stretched it to eight back during the school year, but other commitments got in the way and now I'm building it back up. I think I saw in a running mag many years ago that 20 was the magic number to where you could run that many miles and lose weight. Of course it's not that simple, but the number has stayed with me. Anything below 20 and I don't really have the sense of accomplishment.
This sixth week is more challenging due to the desert heat. The high temps are all supposed to be north of 100 degrees this week. You hear a lot of people say that it's not the heat, it's the humidity. I'm here to tell you there's some merit to that. I've gotten in three runs this week, all before 9:00 AM and I don't think the dry heat wears me down as much as the humidity in Athens does. The overnight temps here in the borderland stay in the 80s (it was 90 degrees at 11:30 last night- yikes) so the morning runs still take plenty out of me. I just don't feel as exhausted afterward, though that may relate to the flat terrain I'm on now as opposed to the rolling hills in my neighborhood.
I've done what is always recommended-- run early, bring water, and slow the pace. Today's fiver was at 9:15 pace, which felt more like a trudge, but it has to be like this in order to get my runs in and keep the streak alive. One thing about my 'hood in Georgia is that there are plenty of trees to offer shade, which is a disadvantage here in El Paso.
I reached my goal of 90 miles last month. Blew it out of the water actually, reaching 106 on the chart. The won/lost record sits at 3-3 since I got myself back to .500 in June. I'm still behind for the year in terms of total mileage, but I'm working on that.
One thing I've managed to get done is to keep my string of 20-mile weeks going. Currently it stands at five with number six in progress. I stretched it to eight back during the school year, but other commitments got in the way and now I'm building it back up. I think I saw in a running mag many years ago that 20 was the magic number to where you could run that many miles and lose weight. Of course it's not that simple, but the number has stayed with me. Anything below 20 and I don't really have the sense of accomplishment.
This sixth week is more challenging due to the desert heat. The high temps are all supposed to be north of 100 degrees this week. You hear a lot of people say that it's not the heat, it's the humidity. I'm here to tell you there's some merit to that. I've gotten in three runs this week, all before 9:00 AM and I don't think the dry heat wears me down as much as the humidity in Athens does. The overnight temps here in the borderland stay in the 80s (it was 90 degrees at 11:30 last night- yikes) so the morning runs still take plenty out of me. I just don't feel as exhausted afterward, though that may relate to the flat terrain I'm on now as opposed to the rolling hills in my neighborhood.
I've done what is always recommended-- run early, bring water, and slow the pace. Today's fiver was at 9:15 pace, which felt more like a trudge, but it has to be like this in order to get my runs in and keep the streak alive. One thing about my 'hood in Georgia is that there are plenty of trees to offer shade, which is a disadvantage here in El Paso.
I reached my goal of 90 miles last month. Blew it out of the water actually, reaching 106 on the chart. The won/lost record sits at 3-3 since I got myself back to .500 in June. I'm still behind for the year in terms of total mileage, but I'm working on that.
Wednesday, June 22, 2016
My Two Cents on Stretching
So I see a lot of debate on whether to stretch before or after a run.
To me it's quite simple. Take a few minutes to get it done. Your body will thank you sooner and later.
Tight muscles are why I spent six months going to the physical therapist to get stretched and dry needled. I thought it was because I had a calf strain, but the real reason was that my muscles were tight.
Tight muscles are not able to absorb shock as well as muscles that are loosened and ready for action. I've taken the extra few minutes to stretch my hamstrings and my calves before and after every run (when muscles are warmed up, especially in the Georgia heat). Between that and adjusting to a midfoot strike, I've been healthy and it's been nearly a year since I had my calf outbreak that sent me to the therapist.
Funny story-- many years ago, I thought that when I lost weight I would be able to touch my fingers to my toes while my legs were straight. So I lost the weight, but I still couldn't get it done without bending my knees.
Turned out that my muscles were tight and that I was very inflexible. A regular stretching program takes care of that and prepares them for action.
Some decent weeks of running around here-- 25-ish miles each of the last three weeks, and we are on pace for a fourth this week. When there was no school there was no structure to my days and I'd run twice a week instead of five as is teh case now.
My monthly goal for each month in 2016 is to run 90 or more miles, and I'll make it this month to make it 50/50 on achieving this goal. On the months I've missed, I've come way short, but the times I've made it, I've only had a few miles to spare. So I was 70 miles short (380 miles at the end of May, behind the goal of 450). I should get a few miles back in June.
To me it's quite simple. Take a few minutes to get it done. Your body will thank you sooner and later.
Tight muscles are why I spent six months going to the physical therapist to get stretched and dry needled. I thought it was because I had a calf strain, but the real reason was that my muscles were tight.
Tight muscles are not able to absorb shock as well as muscles that are loosened and ready for action. I've taken the extra few minutes to stretch my hamstrings and my calves before and after every run (when muscles are warmed up, especially in the Georgia heat). Between that and adjusting to a midfoot strike, I've been healthy and it's been nearly a year since I had my calf outbreak that sent me to the therapist.
Funny story-- many years ago, I thought that when I lost weight I would be able to touch my fingers to my toes while my legs were straight. So I lost the weight, but I still couldn't get it done without bending my knees.
Turned out that my muscles were tight and that I was very inflexible. A regular stretching program takes care of that and prepares them for action.
Some decent weeks of running around here-- 25-ish miles each of the last three weeks, and we are on pace for a fourth this week. When there was no school there was no structure to my days and I'd run twice a week instead of five as is teh case now.
My monthly goal for each month in 2016 is to run 90 or more miles, and I'll make it this month to make it 50/50 on achieving this goal. On the months I've missed, I've come way short, but the times I've made it, I've only had a few miles to spare. So I was 70 miles short (380 miles at the end of May, behind the goal of 450). I should get a few miles back in June.
Tuesday, June 7, 2016
90-mile Months
Now that school has been out for several weeks, running has not been the priority I want it to be. It was easier when I had the structure of being on campus and being at a certain place by a certain time. I knew what to do the night before and the next morning.
So I set monthly goals in Garmin Connect of 90 miles for the month. Goals I reached in both March and April, mainly by breaking it down even further, into weekly segments of 20+ miles. Long runs weren't a thing, so I'd run enough four and five-milers to make it happen. It's pretty amazing what you can accomplish when you set your mind to something and commit to it. Georgia heat and humidity are both in full effect so not all of the runs have been good ones, but I'm concentrating on closing the door behind me and taking off.
Through five-plus months of the year, I've run 410 miles, averaging almost 19 per week. I'm off to a good start this month, with a rare Sunday run (an eight-miler, which is also uncommon) leading to me being well ahead of schedule for June. Hopefully I can put a big number up and erase the 70-mile deficit I've made.
My goal by setting the bar at 90 is to make it to 1,080 miles for the year. Still very much within reach. I'm incredulous at one of my running friends who has already made it to 1,000 miles, or about 40 miles weekly. I'm only north of 40 when I'm in marathon mode, and that isn't happening anytime soon.
Another priority I made at the start of the year is to be OK with shorter runs as I finish school. It required a change of mindset, as I used to think I hadn't really 'ran' that day unless I bagged a six or better. Shorter distances are working well for me at this point, and I'll add in some 400 and 800 repeats along the way.
So I set monthly goals in Garmin Connect of 90 miles for the month. Goals I reached in both March and April, mainly by breaking it down even further, into weekly segments of 20+ miles. Long runs weren't a thing, so I'd run enough four and five-milers to make it happen. It's pretty amazing what you can accomplish when you set your mind to something and commit to it. Georgia heat and humidity are both in full effect so not all of the runs have been good ones, but I'm concentrating on closing the door behind me and taking off.
Through five-plus months of the year, I've run 410 miles, averaging almost 19 per week. I'm off to a good start this month, with a rare Sunday run (an eight-miler, which is also uncommon) leading to me being well ahead of schedule for June. Hopefully I can put a big number up and erase the 70-mile deficit I've made.
My goal by setting the bar at 90 is to make it to 1,080 miles for the year. Still very much within reach. I'm incredulous at one of my running friends who has already made it to 1,000 miles, or about 40 miles weekly. I'm only north of 40 when I'm in marathon mode, and that isn't happening anytime soon.
Another priority I made at the start of the year is to be OK with shorter runs as I finish school. It required a change of mindset, as I used to think I hadn't really 'ran' that day unless I bagged a six or better. Shorter distances are working well for me at this point, and I'll add in some 400 and 800 repeats along the way.
Tuesday, May 31, 2016
Twilight 5K PR
A few weeks ago I raced my second race of the year-- the Twilight 5K. It's a running event that is encircled by a big cycling event, the Twilight Criterium. There was also a $1000 mile later that afternoon, for the top 5 male and female finishers.
I felt like I was in decent short-distance shape, having had two decent months of training but not much speedwork. Since I don't race much, I never know what to expect.
The weather was nice-- not too hot and sticky, and not rainy/crappy like it was in 2015. So I toed up and took off. The first half of the course was relatively flat... the second half was not. I went out at 3:30 for my first half split. I was pleased, but I knew I couldn't hold that pace the whole time, especially with hills coming.
My splits stayed near 3:35, give or take a second, as this turned into a red-line event. I gave it what I had that day-- I left it all out there. There were two hills on the back stretch that gave lots of us trouble, myself included. After the second one, I found that I couldn't reach down for a deep breath. I didn't have any lung capacity to make it work. I guess that's what happens when you go full out.
I sprinted the last 10 or so yards and got it up to a 5:20/mile pace right at the very end as someone tried and failed to pass me right at the finish. I set a PR by about 25 seconds, so I was very happy with this. I wear a race belt and try to keep my number on my hip, so the pad didn't pick up my chip at the end. As a result I didn't make the official race results list, but Mr. Garmin said I ran it, so I'm counting it.
Now the training has become more sporadic, with no goal race and lacking the structure that the school year provides. Now that I got into better shape, the plan is to stay that way and even take it forward from there.
I felt like I was in decent short-distance shape, having had two decent months of training but not much speedwork. Since I don't race much, I never know what to expect.
The weather was nice-- not too hot and sticky, and not rainy/crappy like it was in 2015. So I toed up and took off. The first half of the course was relatively flat... the second half was not. I went out at 3:30 for my first half split. I was pleased, but I knew I couldn't hold that pace the whole time, especially with hills coming.
My splits stayed near 3:35, give or take a second, as this turned into a red-line event. I gave it what I had that day-- I left it all out there. There were two hills on the back stretch that gave lots of us trouble, myself included. After the second one, I found that I couldn't reach down for a deep breath. I didn't have any lung capacity to make it work. I guess that's what happens when you go full out.
I sprinted the last 10 or so yards and got it up to a 5:20/mile pace right at the very end as someone tried and failed to pass me right at the finish. I set a PR by about 25 seconds, so I was very happy with this. I wear a race belt and try to keep my number on my hip, so the pad didn't pick up my chip at the end. As a result I didn't make the official race results list, but Mr. Garmin said I ran it, so I'm counting it.
Now the training has become more sporadic, with no goal race and lacking the structure that the school year provides. Now that I got into better shape, the plan is to stay that way and even take it forward from there.
Monday, May 23, 2016
It has a name, but...
I think most people are on board with the fact that fast 400 meter repeats on the track aren't much fun but yield positive benefits.
Now I've never been a big speedwork guy-- I've never had a rigid schedule unless I've been in marathon training, and even then it was more about pouring on the miles. However when I was prepping for the 2014 Publix Marathon in Atlanta, I squeezed out 16x400 with some of my running friends. I was as surprised as anybody. Speed days since then have maxed out at 8x400, doing three-minute intervals. Run the 400, and recover for the time left over. For example, if I ran a quarter in 90 seconds, I'd have 90 seconds to rest before the next repeat. I found the rest period worked better than an easy 400 jog.
Recently, I read in Runner's World about Jonas Hampton of New Britain, Connecticut who runs 30x400 on his speed days as one of his key workouts during marathon training. My eyes about popped out of their sockets. 30? Quarter-mile repeats? Are we sure that's right?
Well, yes it is. Here is his session:
Now I've never been a big speedwork guy-- I've never had a rigid schedule unless I've been in marathon training, and even then it was more about pouring on the miles. However when I was prepping for the 2014 Publix Marathon in Atlanta, I squeezed out 16x400 with some of my running friends. I was as surprised as anybody. Speed days since then have maxed out at 8x400, doing three-minute intervals. Run the 400, and recover for the time left over. For example, if I ran a quarter in 90 seconds, I'd have 90 seconds to rest before the next repeat. I found the rest period worked better than an easy 400 jog.
Recently, I read in Runner's World about Jonas Hampton of New Britain, Connecticut who runs 30x400 on his speed days as one of his key workouts during marathon training. My eyes about popped out of their sockets. 30? Quarter-mile repeats? Are we sure that's right?
Well, yes it is. Here is his session:
“It has a name, but you can’t print it.” Warm up with 3 miles followed by 10 minutes of dynamic stretches. Then run 30 x 400, with 200-meter recovery jogs. After every 5 repeats, recover with a 400-meter jog. Cool down with 2 easy miles.
I wonder if we could crowdsource a printable name for this workout. He runs three miles before he even gets to the fun part. Excluding the recovery jogs, he's sitting on a 12.5-mile workout. Yikes. Just saddling up for that distance requires a little extra prep for me. Obviously it's a bit different for him.
I'm not arguing the methods-- I'm amazed at them. Hampton ran a 2:15 and won the Hartford Marathon in 2015 and competed at the Olympic Marathon Trials back in February. What makes this all the more remarkable is that he's got a day job as a highway design engineer.
Thursday, February 18, 2016
Race Management
A few weeks ago, I ran the Chilly Dawg 5K, which is sponsored by my wife's department at The University of Georgia. I've done well at this race the last two years, hovering right around 22-minute finish times. Enough to win my age group, but just barely missing out on the master's title. Last year stung a bit, particularly since I missed out by less than :10.
So I was motivated to do well at this race. That is, until I started having trouble with my calf again. The combination of that, graduate studies, and putting on a little weight led me to temper my expectations.
Additionally, the gentleman who beat me the last two years was not in attendance. So I thought maybe this would be my day.
I would say the course has rises, not hills, but you'll still work to get over them. Given how out of shape I was and how little speedwork I did, I was pleased to clock in at 22:30. I aggravated my calf the week prior and stayed off it until this, and my calf may have fallen off had the race been 3.5 miles and not 3.1. Anyway, I left it all out there.
That's when the fun began.
I received a finisher's card with a #7 in the corner, so I allowed myself the thought of achieving my goal. There was no big board with finishers taped to it, and the clock over the finish line was unclear, so I didn't really know for certain. We hung out for the awards ceremony, only to find out someone else (who I beat) was named master's winner. Needless to say I was not pleased. All I could do was let it ride, since you can't create a scene during the presentations. Then, when I learned I won my age group for the third straight year, the announcer got my name wrong. Missed it by a mile.
My dear, sweet wife worked back channels at the office and found that I won the master's division, and I'll be getting the snazzy coffee cup that comes with it. It's a victory, but what's missing is the recognition of my effort. The timing company got it wrong. I fully expected to hear my name as the master's winner, and it was pretty rough seeing someone I passed get the Shiny Metal Object (a catch-all term) I earned. Disappointing.
Wifey also learned the timing company from the last two years is more expensive than the group brought in for 2016. So you do get what you pay for. My belief is that attendance suffered as a result, nearly 400 runners last year, probably because this had been a grand prix event. With that out of play, 255 finished this year. So there's that.
It won't stop me from coming back next year. I just hope they get it right.
So I was motivated to do well at this race. That is, until I started having trouble with my calf again. The combination of that, graduate studies, and putting on a little weight led me to temper my expectations.
Additionally, the gentleman who beat me the last two years was not in attendance. So I thought maybe this would be my day.
I would say the course has rises, not hills, but you'll still work to get over them. Given how out of shape I was and how little speedwork I did, I was pleased to clock in at 22:30. I aggravated my calf the week prior and stayed off it until this, and my calf may have fallen off had the race been 3.5 miles and not 3.1. Anyway, I left it all out there.
That's when the fun began.
I received a finisher's card with a #7 in the corner, so I allowed myself the thought of achieving my goal. There was no big board with finishers taped to it, and the clock over the finish line was unclear, so I didn't really know for certain. We hung out for the awards ceremony, only to find out someone else (who I beat) was named master's winner. Needless to say I was not pleased. All I could do was let it ride, since you can't create a scene during the presentations. Then, when I learned I won my age group for the third straight year, the announcer got my name wrong. Missed it by a mile.
My dear, sweet wife worked back channels at the office and found that I won the master's division, and I'll be getting the snazzy coffee cup that comes with it. It's a victory, but what's missing is the recognition of my effort. The timing company got it wrong. I fully expected to hear my name as the master's winner, and it was pretty rough seeing someone I passed get the Shiny Metal Object (a catch-all term) I earned. Disappointing.
Wifey also learned the timing company from the last two years is more expensive than the group brought in for 2016. So you do get what you pay for. My belief is that attendance suffered as a result, nearly 400 runners last year, probably because this had been a grand prix event. With that out of play, 255 finished this year. So there's that.
It won't stop me from coming back next year. I just hope they get it right.
Subscribe to:
Posts (Atom)