Comfortably Numb

Almost surreal this morning with the run.   I must still be feeling sick or something.   My pace started at about 9:45 and it seemed to be a struggle to keep it there.   1/2 point was 9:45/mile and finished with 

6 miles

57:56

9:39/mile

My last mile was 8:49

Not feeling the best, but much better than yesterday...out...cold.

BTW- anticipating 70-80º...I ran into a 55º temp with no humidity.  Man I hate wasting great weather on a crappy run.

Not good...but smart, VERY smart

So, Wed I started out doing build ups and had a good 9:00/mile pace going when it hit me on the 2nd build up (about 2.5 miles)...CRASH...WALL... I hadn't been feeling well and still fighting a cough...I took it as a sign and walked back to the 2 mile mark and jogged in.   Slept most of the day and night.   Still got in 4.5 miles.    No time on that one except I was at 9:00/mile at 2 miles.

So today, Thursday I decided it was time to take a complete day off.   Tanner had his wisdom teeth out and again... I took it as a sign...wisdom=rest=what I should do.

Tomorrow I gear up for  a 6 mile run.  No Darren, but it will be a typical Friday except the weather is supposed to get back to normal, so get used to hearing me say 80s and 90s with high humidity for a while.   

Craig is taking it easy and feeling pretty darn smart about it.

On the Road Again

Thanks Mark.   The Minneapolis start had several pacing runners with signs and balloons with finishing times.   So you could find your place in the starting corral, but something tells me it's a little different with 45,000 vs. 10,000 runners.    There were only 2 main corrals.   

Today, I ran with Darren on the Harper Rd...5 miles.   Good run w/ once again...great weather.  62º, but humid.    

My cough seems to be getting worse and reminds me of a cough I had in Jan, Feb and March.   It was just a nagging cough that wouldn't go away.   No sore throat, just the cough and drainage.

final stats today:

46:43

5.02 miles

9:18/mile

 

Craig has taken Mr. Nelson's guitar and hit the road.

One More Thing

Regarding the starting corral, you can submit a marathon time as well.

Ran 3, felt pretty good, but the legs are tired.  29:06, 9:42 miles.  Oddly enough,  I'm able to stretch pretty well and actually feel more flexible -- doesn't make any sense.  Anyway, I didn't think I'd be ready to run; after the last marathon, I had trouble walking for several days.  So, this is a big improvement.

Feeling Pretty Good!

So, it's the second day after the marathon, and surprisingly I feel great.  I'm going to try 3 miles tonight.  I'm going to go light this week with 3 3 mile runs and do 4 miles this weekend.  Then, next week go back to an easy "normal" week.  By the third week, I expect to jump back into the marathon training schedule for Chicago.  

BTW, thanks for your thoughts and support during the marathon.  I really appreciate that you followed my progress.  One other key learning point from the run:  give yourself enough time to hit the porta-potty before the run.  I didn't and cost myself a minute or two at mile 15 or 16. 

Guys, I don't know if you have half marathon times, but if you do, I'd suggest signing up for a starting corral, as opposed to the open start.  Doing so, puts you with better runners and eliminates some of the weaving that you have to do to avoid slower runners.  I did a similar thing for San Francisco, but still found some idiots who must have lied about their target times and were walking by mile 3.  I don't know why it bothers me so much, but I wish people would just be honest about where they line up for a race.  It's tremendously inconsiderate.  Enough whining . . . I'm off to do the run.

Day off and Congrats to Mark!

Changed the pic from yesterday to show you the "GREAT WHITE" from the trail...

Day off here.   I feel even better than I did after 12 miles, but I think it is because I ran 9:30/mile instead of 9:08/mile.   I probably could have gone faster, but didn't want to hit the wall due to starting too fast...so I kept the pace and felt good the entire time.  The weather has been incredible the past few weeks except for one day.   

Congrats to Mark who finished under 4 hours in the SF Marathon!   By the looks of his stats, he was very consistent with his pace.   Not sure I want to try going that fast, but it is tempting.

The Craigor is out.

2 days in the South

25, 26 July 2009

Ran 3 yesterday, and got a late start as usual.  My friend Andrew called and said it was going off on the outside, and he'd meet me at my house to go surf after my run.  When I got to the beach I saw he was right.  Beautiful lines on the outside sand bar.  My eyes were still a bit dilated from the previous day's eye exam (they said this would happen), and it hurt to look at the water.  I didn't go back to get my shades, anyway.  I was still stuffy, but I hurried anyway.  The waves here can be fickle.  

I got back, stretched and we hit the water.  The light really hurt out there, but not as much as the fact that I caught 2 waves and realized we'd missed our window.  That's life, I guess.  The early bird gets the worm.

But the second mouse gets the cheese.

Stats:

3.1 miles

24:58

8:03/mile

26 July 2009

Fourteen miles!  The farthest I've ever run at one time!  Yeah, it hurt.

Actually, it didn't hurt until the last 2.5 miles when the sun was up, and I was out of Gatorade.  I really felt it then.  I took 16 oz of Gatorade Endurance.  This is the formula they'll be using at the marathon, and I found some individual packets at the local running store.  It's got extra electrolytes, and it tastes like it.  I also used cola gel blasts and tried some GU Chomps.  I ate a few before I left and about every 30 min.  I've been trying to make my long runs as much like the marathon will be as possible. 

I felt really good at the start, and through most of the run.  It was the sun up and the humidity that made me feel really crappy.  I slowed my pace from about 8:45 to closer to 9:10.  Every time I hurt or want to quit, I think, "What if this is how I feel in Chicago?  How will I respond then?  Will I quit?"  So I just slow down and keep going.  I have faith in the training and in myself.

Worked well today.  I'm not even sore this evening as I write this.  Tired, but not in pain.

Stats:

14.0 miles

2:04:59

8:55/mile

Mike: Blinded by the light. Revved up like a deuce...

Good Luck to Mark in the SF Marathon!

Good Luck, Mark!   You are doing great so far (1/2 way done!).

Have you seen the great White?

So I'm running down this trail, minding my own business when this huge white nitrogen fertilizer storage tank is to my right...   I've seen this from the road probably 1000 times and it always looked big, but man this thing was a monster and it hummed loudly as I ran past it.

I ran the Ke-Wash trail and felt very good the whole time, but unsure of my times until I saw MILE 7 in West Chester on a post.  On the way back I found Mile 6 and Mile 5 and even Mile 3.   Crazy I hadn't seen mile 3 before.  What I liked most about the trail?   NO HILLS.   I got to the 7 mile mark around 1:06:30 and as soon as I turned around I felt tired and I think I had a 9:45 on that next mile.   I had figured I was right around 9:30 the entire time I was running.   As I got closer coming back I felt stronger.   I took gatorade with me and drank a little every 15-20 minutes.   I finished in an unusual time, but I'll take it:

Final stats:

14 miles

2:13:01

9:30 pace

Craig is stretching and shouting "Call Me Ishmael"!

High Noon and 3

Didn't get going until almost 12noon today for a run  of 3 miles with no time.

I did not expect the wind to be a factor, but it was.   From the west, steady at 10mph and gusts as high as 21mph were recorded around that time.    Temperature and humidity not bad...77-80º and about 55% humidity.

My left heel is bothering me a little, but I just need to rest it a day and it usually comes back.   So I'll do just that after 14 tomorrow.   For my 14 I am looking at going on the Ke-Wash trail from Keota to West Chester.   The miles aren't marked very well, but the turn around works for me and I know where it is.   

Final stats:

3 miles

good time

good pace

windy

4's Wild

Ran 5 today.   More humidity, but still only around 70-75º at 7:30am.   

1st mile around 8:50, then the rest were between 8:45 and 9:15.  

Final mile was 8:44, how do I know?

I looked down for the last mile and saw 36:00 and finished with a 44:44.

Crazy.   twice I've had that time for 5.02 miles.

Final stats

5.02 miles

44:44

8:54/mile

Still have the "allergies" but the only thing I've really had is the cough and congestion in the chest.    Only bothered me a few times during my running where a lot of gunk in my throat...one good 'hack' and it's gone.   Still, it lingers like a stray cat.

Craig is satisfied and just left cyberspace at 11:58 CST.

Allergies

I think I caught Craig's "allergies."  Stuffy, sore throat and feverish for three days now.  Will probably try to run tomorrow and still do my 14 on Sunday.

Mike AAHHHHH-CHOOOOOOO!

Thursday bla bla bla

Elliptical for 40 min...3.5 miles.   Sweat like crazy and felt it in my legs.   Weights and core work.  bla bla bla bla bla...

Craig is over and tired and done and goin to bed, but impressed by Mark's choice of shoes.  My favorites so far.   And awayyyyyyyy we go. 

I'm Baaaaaack!

Well, gone for 3 1/2 weeks.  It looks like you guys have been kicking some butt.  Much to tell on this end, but I'll keep it to the highlights: 1)  new shoes -- Brooks Adrenaline with insoles. What a difference!  If you haven't done so, I strongly encourage you to go to a running store with someone who knows what the hell they're doing.  2)  Longest run while gone -- 23.5 in Kauaii (supposed to be 29, but the humidity kicked my rear -- I don't know how you guys do it).  3) Smith Rock Half Marathon -- Ran 1:41.29 (7:44 min. miles) and finished 3rd in the 40-45 group. I was very pleased with this time.  

I run the San Francisco Marathon this Sunday.  So, it's been a taper week with only two runs. Both were 3 miles (yesterday at 5 AM I ran 10:04 min. miles and today at 5:30 PM 9:24 min. miles).  No running for the next two days.  I'll lift weights easy tomorrow and take Saturday off. I'm shooting for 4 hours, but don't know if that's possible.  If I got 4:15, I'd be content.   We'll see.

 

Do the Math

Mile 1...9:30...then an 800PU at about 8:00 pace.   then another 800 and I was around 9:00 pace, then another 800 PU, close to 8:00 pace again...  Was right at about 27:00 at the 3 mile mark.   Then I had to estimate as I started my 3rd pick up and just ran 2 min out and 2 min back hoping to be at around the 3 mile mark, but remembered seeing 29:47 or something like that w/ 3 miles to go...so I go back to reg pace up "heartbeat hill" after my 3rd  800PU.   As I approached my next 800PU I realized it was going to be uphill, not a big uphill, but still  uphill.   I hit the 4 mile mark about 36:09.  My 4th 800PU  I really started well, but faded and ended up at 40:20 or something like that...with 2 miles to go.   I felt pretty good so my intention was to run strong for the next 2 miles, but not all out...As I hit the mile mark I was at 49:30, so I went a little harder the final mile and ended with a strong 58:00 on the nose.  8:30 on the last mile.   Pretty consistent.

So I figured... OK, let's check w/ Mike's results: of 8:36/mile compared to my 8:47/mile...I figure  in my 4 years of age difference, then my 185-190lbs weight,  and also figure in my vacation mode...OK then we take off the great weather I had and figure in the tough weather Mike had for his  and we come up with:

m+c-8:36(4)/50+c-m(8:47)(-4)+65º-35h-80º+89h-m(4)+c=  U9 and that's pretty damn good.

my guess was wrong, I actually ran a little further than I thought.

Final stats:

6.60 miles

58:00

8:47/mile

Craig is tired and it is technically the next day since it is past midnight, but non-the-less he is over and out like a 16 year old watching a Lawrence Welk Marathon with Grandma.

You'll get nothing, and like it!

21 June 2009

Got going later than I wanted.  I guess that happens when you hit the snooze three times.  Weather.com said it was still only 73 degrees, so I put on sun block and took off without water.  You know how sometimes you start something and think, "This is probably a mistake," but you keep going anyway?  By 1.5 miles (my warm-up) I could feel the heat was rising and making trouble for me.  I did my first two 0.5 mile (800 m) pick-up's at around 7:00 min/mile.  Then it really started to hurt.  I did the last two slower, but still around 7:30/mile.  I jogged 0.5 miles for recovery.  After the last pick-up I still had 1.5 miles to go to get home.  I slowed my pace and tried to keep my form as best I could.  It hurt, but I finished.  By the time I got home the temp was nearly 80 with 89% humidity.

I wonder how many times I need to learn the same lesson.  Take water.  This is FL, and even if it weren't, take water.

Stats:

6.5 miles

55:49

8:36/mile

rehydration: priceless

Mike: Give me some water, 'cause I shot a man by the Mexican border.  Cool, cool water.

6 miles Sans Rain

Rain, rain, and more rain, but when Craig goes to run...no rain.   Darren met me at 7am and we took off.   Tight and tired and stuffed from eating too much food this weekend.   

Every mile was close to 9:30/mile...no rain, but a lot of traffic which forced us to the side of the road with a squishy gravel side.    Time wasn't great, but we got back on track:

6.01 miles

56:08

9:20/mile

Dogs in the road!

20 July 2009

Almost didn't get up and run this morning.  I figured it could wait until this evening, but then I worried that there'd be thunderstorms in the evening.  Then I thought about how much work I have to do (I'm doing it now), then I was awake, so I got up.

Ran six miles in a light rain.  Temp was in the mid 70's, so not too bad.  I felt pretty good, and didn't check my watch until the turn around.  On the way back I stopped to help this guy round up his dogs that were playing on the highway.  He was skinny and tweaked out and a little scary.  The dogs were nice, though, and it only took a minute or two to get them.  I handed him the little spaniel cross, and he said, "Broke the f#$@ing rope!"  I don't think he meant me, but I wasn't 100% on that. His eyes were wide and bulging, and his bones stuck out from everywhere they could.  He kept talking, but I just turned and ran away.  I don't think he was talking to me anyway.

I felt good, and still finished U9.  Did some stretching (as always) and some push-ups and core work.

6.1 miles (including dog wrangling)

53:41

8:48/mile

Mike: likes pina coladas AND getting caught in the rain.

12 Miles with Mike

No need to repeat what you have already read for our two runs, but some views from the other side of things:   Mike did a great job of pushing me, letting me catch up and then pushing me again and going until we finished at a great 1:49:40 time.   The 9:08/mile pace is 23 sec faster per mile than my dam to dam (12.4/20K) run in May.  I kept thinking with all the activity over the past few days there was going to be no way I would be able to make it when we hit the half way point, but Mike and Rusty kept it positive and pushing me.   I never felt the exhaustion of a wall or anything and we had a good kick at the end for the last 400m.

A great 12 mile run and confidence that the 9:00/mile pace is not out of the question, but would take some work.   Mike appears he may be looking at an 8:45 or faster pace/... just guessing by how easy the 12 mile run was for him at the 9:08 pace.  

Day off today is welcome!  

Craig is throwing logs and hitting HRs, but he is no longer blogging today...over and out.

12 mile

18 July 2009

12 miles with Craig.  Rusty rode support (Thanks, Russ!).  Ran from Keota to Harper and back.  Felt sore and stiff at first, probably due to the wiffle ball/ log toss extravaganza the day before.  We started out at 10 min miles, but warmed up within a mile or two.  The weather was great.  Overcast and in the 60's.  Perfect for running.  I was worried about the hills, but Craig pushed me up them, no problem.   

Always good to run with someone.  It definitely keeps me motivated.  

Final Stats:

12 miles

1:49:40

9:08/mile

Mike: leavin' on a jet plane don't know when I'll be back again (okay, I do.  It'll be in Oct.)

Is this heaven?

No running for two days due to travel and work constraints.  Got in to Craig's about 12:30 AM and ran at 6:45 AM.  Ran 5 miles with Craig and Darren, and the second half faster than the first half.  The weather was cold, 55 degrees with 5-10 mph winds.  

Felt really good with 9:30-10:00 on the way out and faster on the way back.

Stats:

45:47

5.0 miles

9:10/min

Mike stranded in Iowa.

About last night

14 July 2009

Ran my 7 with 6 x 400m pick-ups at around 7 last night.  Long day working in Orlando, and it was hot there.  Storms came through and cooled it some.  It was 79 degrees with 82% humidity.  Not too bad.  Felt good most of the way, but did slow down on the last pick-ups.  I ran the first four at about a 6:30 pace and the last two at a 7:00 pace.  I also did some strength stuff as I skipped it yesterday.  Pretty good day!

Stats:

7.0 miles

58:27

8:21/mile

Mike has a fever and the only prescription is more cowbell!

Like grands of sand through the hour glass and into my legs, add water...

Holy Crap I was dead today.    Very good for 5 miles w/ pick-ups and all, I was around 9/mile.   Then about 5.5 I started to feel like I was slowing down and then BAM!   instant wall.   

final stats

6.0 miles

55:14

9:12/mile

I could not run anymore and felt very dizzy.   Walked a while on mile 7 and jogged the last 1/2 mile.   

It felt humid, but I didn't realize how humid until I got home...70º (not bad at all)  99% humidity.

The sweat was pouring off of me when I finished. 

Craig over and like a boomerang I need a repeat.

Wet Sand Legs Evens the Playing Field

7am this morning and 70º, low humidity after a hot day yesterday.   Storms ready to roll in and so we battle a slight headwind coming back on the 6 mile trek. 

I can't remember running a more even pace than we did this morning and I can't remember seeing more traffic than we saw this morning.  It was absolutely crazy with traffic for a small town county road out in the country.   Most of our miles were right at or around 9:30/mile.    The last mile we decided to kick it in and final stats:

6.01 miles

55:52

9:17/mile pace

So Mike's legs feel like wet sand and he's running a 9:15 pace.  We're basically doing an easy run, but feeling good at 9:17...I'm going to Menards to get some sand for Mike's trip to IA.

Craig Bo Knows Running and he's flippin stretching & feelin' all right.

#@#%@!!! Mondays!

13 July 2009

Finally got out about 6:20 this morning.  76 degrees with 95% humidity.  My legs felt like wet sand even when I got "warmed up" at mile 2.  I tried not to check the watch.  Just kept plugging away, but it did not feel good.  Sometimes you eat the bear.  Sometimes the bear eats you, I guess.

Stats:

6.0 miles

55:26

9:15/mile

Mike has a case of the MONDAYS!!!

Easy like Sunday Morning

Not quite as eventful as Mike's run yesterday and not nearly as fast, but we made it 8 miles this morning.   Darren admitted he wasn't feeling up to running very hard after a night out on the town.   For me, I think the cross training I did was just tough on my legs.  My legs were very tired, but I wasn't breathing hard most of the run.   Ran between 9:20 and 9:30 the entire time.   Very even and steady.  70º and  a little humidty, but not bad.   Nice days have been good to have.   Never really kicked it in much on the last few miles, but did maintain the slower tempo from the other day's 8:47 pace.    I did some comparison to last year's training I had on a spreadsheet and noticed an 8 mile run last year about the same pace 9:29, but most of my longer runs were over 10:00/mile.   

The training I did the past few years was all 30 min (3 miles) or 2-3 mile runs during the week. This year's training has 5-6 mile runs during the week and nothing over 20 miles for the long runs.   I believe this will help me (along with a very good base compared to past years).

If my marathon goal is  4:30, all I have to maintain is a 10:17 pace.

Today felt like a little more like I was just "putting in the miles", but the reality is I was still faster than the 8 miles I did on July 20th last year.

Final Statistics

8.0 miles

1:15:43

9:27 pace

Craig is in the house and ready to eat some good protein, but no bugs this morning, thank you...

You want I should wash the dead bugs off the windshield?

11 July 2009

Started just after sunrise.  Weather.com said it was 72 and 95% humidity.  It felt quite cool, but as the sun was up, it warmed pretty quickly.  I ran south along A1A and was in a hurry.  I could see right away that the surf was up, and I wanted to get back and into the water.  I tried not to check my pace and ran what felt comfortable, yet moderate.  I took water with me and needed it for sure.  It felt good most of the way, but I slowed some in the 3rd quarter.  That always seems to be the tough part for me.  I figured I'd just slow down until I felt better.  With about two miles to go I was able to pick it up again, and at the end I felt like I could have kept going.  The gnats and no-see-ums were out this morning, but not as bad as at night.  Still, I had dead bugs on my neck, dead bugs in my nose and dead bugs in my ears.  Runner's World did say a good protein meal within 1/2 hour of running speeds recovery.

So I got home, ate and drank, then hit the waves for 2 hours.  When I got home I slept for almost three hours.  Then I hit the water again before dinner with friends.  Rest tomorrow then the big push to 12 miles next week in IA!!!

Stats:

8.0 miles

1:09:21

8:40/mile

Mike the groove IS in the heart.  Sing it, baby.

Logger Man Cross Training Giant

Being the "giant" in overall size of the 3 brothers running this Chi-Marathon...I put my logging skills to work today after my cross training on the trail.   I biked an easy does it route to the start of the Ke-Wash trail and decided each gravel road was probably a mile, so I was shooting for 5 minutes/mile.   A huge branch covered the entire trail about a tenth of a mile in, so I had to slow down both out and back for that.   Otherwise uneventful and 78-80º, nice weather.   At each checkpoint I was either right at or under 5.   There's a big bend in the trail during the 2nd mile, so I figured I was ahead.

When I finished I biked back up to the branch and tried pulling it out of the way.   It was solid and the size of a small tree.   I saw two main branches, so I rode home and returned with the larger of our two "camp" saws (aluminum with a big looping metal handle).    A good 10 min. work out both sawing and moving the two large branches.   Satisfying.   Why didn't I use a chainsaw is the big question I'm sure everyone is asking...   #1 I'd have to borrow it and didn't feel like bugging neighbor.  #2  There were a lot of golfers on the golf course about 40yds from the broken branches I was clearing.

FINAL STATS

6.5 miles

30 minutes

4:36/mile

Man, I can't imagine running that fast.

Cruh-egg over and out and not rockin' the casbah, she boppin' or dancin' with myself... I prefer to looks like I made it.

So I was running down the street, minding my own business...

9 July 2009

5 miles, easy.

Long day in Jax, but made it home in time to get in a run.  Had to wait for a squall to pass to get started, and I felt sluggish to start.  My legs were a bit tight, probably from the pick-ups the day before, but it was only about 8o-85 degrees.   I ran without checking my watch except to see where to turn around (yeah, GPS!).

I was surprised to see my time U9.  I guess the speed work helps!

I was thinking I might start doing one or more of my runs on the beach in Ormond.  The beach here is really sloped, but it's nice and flat down there (about 15 miles away).  My hope is that the sand will be easier on my joints. 

Stats:

5.1 miles

44:00

8:38/mile

Mike: To the extreme I rock a mic like a vandal, light up a stage and wax a chump like a candle.

Breaking Away

This is about a young man from Indiana and his love of bicycle racing...  

There's a storm across the valley, clouds are rolling in...and the radar looked pretty bad.  Almost decided to postpone or cancel the day's run.   But as 7am rolled around, the rain stopped and the radar looked like we might actually dodge any further downpours if we were lucky. 

Darren arrived at 7:00 and we decided to go for it.   We both decided it was a day to just "get our miles in and not worry about going fast at all".   Yeah, right.   So the first block was tough and then we finished the first mile right around 9:00.  As we approached mile 2 and the turn around at 2.5, the sky was dark to our left and to our right, but there was a clearing in front of us.   It poured... to our left and to our right.   We could hear the rain and figured we would get soaked, but only felt a few sprinkles.    It was really strange, but we weren't arguing and a 5-10mph wind from the NW was welcome with the  65º, but humid, air.   

 Still maintaining it would be an easy to moderate run, we kept it right around 9 and at the turn around decided to pick it up a little since we were 20 seconds over 9/mile.   At 3 miles we were at 27:18 and at 4 miles we were at 36:08.   We picked up the pace for the last mile and ran a 7:50 for our last mile to finish at 43:58.

Final Stats

5.0 miles

43:58

8:47/mile

Stretched afterwards and watched Tanner run to the van since he was late to weights.

Last night his HS baseball team won 21-0 in 4 inn.    He went 2-2 in the 2nd inning and Casey Sieren made the first two outs of that 13-run inning.   Tanner made his varsity debut in the 3rd and 4th innings and threw only 6 pitches in the 3rd inning, allowed one base runner in the 4th...HBP...

oh, ya...the kid from Indiana...drove his dad nuts with his obsession w/ Italian cycling racing team and hung out with his buddies called the "Cutters" (named for their families' workers who cut stones for the college from the quarry where he and his buddies hang out and swim).   A big race (Little 500) in Bloomington, IN and this kid tries to win the race by himself and his buddies are on the "team", but he has a fall and his buddies have to do about 4-5 laps and at the end he gets on the bike and wins...the heart of a young college girl, his parents' love, and strengthens the already close friendship with his buddies..."the Cutters".    This story stars Dennis Quaid and the kid who plays Kelly from the Bad News Bears.

Craig is...already gone....

I got my new shoes on and everything is aaaallllllll right.

8 July 2009

Last night I was in Ft. Lauderdale, and there were some wicked storms rolling through.  I figured I'd just swap nights and head down to the fitness center for some cardio.   Alas, there was no fitness center.  So it turned into a rest/taco night!

Drove home (4 hours) today.  My new shoes (and a HAT) were waiting for me when I got home.  They're the same shoes I'm using now (different color), and it really seems to help.  I stepped out to run with actual cushioning of my feet, and after the drive the occasional drizzle and cool temps felt great even if my legs were a bit sluggish.  Yep, it was 76 with 93% humidity.  Felt cool to me, anyway.  I did the first mile and a half at 8:30-9:30 then started the 5 x 400m pick-ups.  I tried to run the 400's at 7:00/mile or better.  It was hard, but I did it.  After that I still felt pretty good and kept my pace up around 8:00/mile for the last couple of miles.  I still had some kick for the last half mile, too.

The cool temps really helped, I think.

Stats:

6.25 miles

49:50

7:59/mile

Mike is not internationally known, but he's known to rock the microphone.

Cut Me, Mick

I woke up this morning feeling like I really didn't feel like running, but went through the motions trying to find things and hitting the snooze button at least twice.   My 6:30 alarm is actually 10-15 min ahead.   I really don't look at it and check to see exactly how much it is ahead, but I know it's ahead.    I stretched,  double checked a 6.25 route, and it was 7:15 by the time crossed Broadway and saw the Bank sign...ahhhhh....63º and cloudy.   Reminded me of when Rocky goes out for a run in that first movie, I can hear the french horns starting that dark music out.    But something clicked after my first 4 min and I kicked it into gear for 2 min of my first pick-up.   After 1, 1.5, and 2 I could see I was close to 8 min miles, but probably wasn't going to keep that going.    I found myself clearly out of range of an 8:00/mile after 3.25 miles and by this time I was confused on times other than 2min over 8 min.    I did 5x400 and then just ran the rest.   When I got to the last mile I was at 46:08 and decided to do a 1600 pick-up.   I did that last mile in 7:45...not bad, but I felt great.

Final Stats:

6.25 miles

53:53

8:37/mile

Good weather.

5 miles on the Harper Rd again

Darren joined me this morning at 7am for an easy 5 miles.   Another beautiful day in Mr. Rogers' Neighborhood (aunt Karen got me going on that today in her e-mail).     Great running weather.   Started out with 9:20/mile for the first 3 miles and picked it up for the last 2 miles and ended with these final stats:

5.0 miles

45:45

9:09/mile

I think we could have pushed it a little more and been under 9/mile, but maybe on Friday.  I see Mike just cruises in with 8:45/mile on a consistent basis.   Left heel has a sore spot on it (plantar fasciitis).   Put a lot of ice on it yesterday and will try the same today.  It's much better than it was earlier this year, but it comes back once in a while.

Gogg Blogg under and over and done

West Palm Beach

6 July 2009

Stats:

5.0 miles

43:42

8:45/mile

Soreness on my right knee (and lower) seemed gone.  I ordered new shoes (and a hat!), and hopefully that will help.  Ran 5 out along a busy road, but there was a good path next to it.  Took some ibuprofen and iced.  Sushi afterward was very good!

Mike on the road again.

10 miles, Darren and the Truth

Great weather for July 5th.   60º to start and 70º finish with a light head wind on the way back from Harper.   Darren joined me this morning for the 10 mile run.   We started out with a goal of 9:30 or better and ran between 9:30 and 9:45 on the first 5 miles to put our half-way mark at 48:00 or 9:36/mile.   Picked it up on the way back and finished strong.   I really felt like he started to push me w/ about 2 miles left and during the last 1/2 mile I started to push him.   This is the good part about running with someone or running in races.  The mind game.  There were a few mind games during the 5K yesterday that kept me from getting U23 and they all delt with getting ahead of people I knew and the fear of fading after that.   I'm starting to see that it would help both of us if  I did that...my time would be faster and they would start to get faster, too.   

I had a powerbar before I ran and drank G2 during the run, but only about 1/2 a bottle.  

Final Stats:

10.04 miles (checked on favoriterun. com)

1:33:47

9:20/mile pace

Craig and Stripes Forever and out!

5K... in the Twilight Zone

July 4th, the mid-west, and typically hot and humid.   But today, Mr. Craig McClenahan finds himself in the midst of a rain-soaked sub-60 degree morning headed to what he thinks is a Fun Run.   What he doesn't realize is his projected vision is nothing more than his imagination.   The reality of a quick start, a 7:25 first mile, a sub-7 2nd mile (reported 1 block too soon) and a 23:30 finish and yet finishing behind a 50+ yr old man he beat 3 weeks ago did not compute.    To place in the 40-49 division it would have taken a 21:43 and it was not to happen today, for Mr. McClenahan was not running the race of his life, it was a simple 5K.   In the process, he ran a 10 year PB in 23:30 and finished behind a 9 year old, Caleb Hoffman (son of Chris Hoffman).   

Final Stats:

3.1 miles

23:30

7:33/mile

Today's goal: top 23:30- almost...not quite.

tomorrow:  10 miles...U 9:30

Mr. McClenahan is over and out and running once again...in the Twilight Zone.

Happy 4th of July!!!

4 July 2009

Stats:

10 miles

1:31:24

9:09/mile

I checked the weather before I left just before 6 AM.  77 degrees.  95% humidity.  Actually didn't feel too bad.  I felt sluggish when I started, and I ran the first mile to mile and a half at 9:30 to 10:00/ mile.  I even got up well before that and stretched, etc.  Still couldn't get going.  But I didn't worry too much about it.  I took 16 oz of G2 (lemon/lime) and some Power Bar Gel Blasts (Cola with caffeine).  I ate one gel ever 30 min or so, and I'd finished the G2 by mile 7-8.

At the turn around I was between 47-48 min.  I felt good, so I picked up the pace a bit.  Looks like I was cruising because I made up a lot of time on the way back.  

I think I need new shoes as my feet and knees were a wee bit sore by the end of the run.  Then ate a little and went to surf tiny waves.

Not a bad morning.

Mike Ooooo-Aaaaahhhhhh out.

Really?

2 July 2009

Stats:

4 miles

35:33

8:53/mile

Four miles today with second half faster than the first half.  I'm doing the training schedule Craig showed me from Nike.  It's the beginner program, and I'm supplementing that with the beginner program from my Runner's World book based on whatever works for my schedule.

So I started at about 6:30 PM and 85 degrees.  The humidity drops off in the afternoon.  It may be 85% in the AM but will only be 65% in the afternoon.  I try to check the weather to see if it will be better to run in the morning or evening.  We also have to contend with afternoon thunderstorms which happen almost everyday somewhere around the state. 

I usually feel better in the evening.  My muscles are already up and going, and it just feels more comfortable.  It takes me a while to get going in the morning.

So I headed out North along A1A even though there was a mild south wind.  Going south I have to go by the pier, and with the town gearing up for the 4th weekend, I didn't want to deal with the pedestrians.  I tried to keep it at 9:00/ mile or a little over, but every time I checked I was under 9.  I did finally manage to settle in over 9, but at the turnaround I looked up and saw that the sky had boiled over into a massing grey front.

The wind cooled me and felt great, but within thirty feet I realized the light wind was now a 15 mph wall I'd have to push all the way home.  I kicked it up and managed around 8:40 on the way home.  You know, it hurt.  But I did it.

Having a goal really helps these runs.  And I don't mean just the marathon.  The little goals help, too.  Like, "I'm going to stay under nine," or "Last half faster than the first."  The larger goals gives purpose to the smaller goals, and the smaller goals give purpose to the effort of the day.

Next up: Cardio then 8 mile.

Mike has not gone gentle into that good night.  But he has gone off-line.

Running with Darren II: The Runner Strikes Back

Started a few minutes after 7am with a 60º temp and a little humidity, but not bad at all.   Dew on the grass and we could start to feel it with the rising temp as we moved toward 8am.   9:30 pace to start out with a 5 mile run today.   Only requirement was to do the 2nd half faster than the 1st half.  Finished the first half in 24:04, so we actually lost some off the first mile...excuse me for a second, I have to let the dog out...ok, thanks for waiting.  I forgot to let her out earlier.   So, back to the run...   we make the turn around and start to pick it up and we get to the 3 mile mark in 28:24...9:28/mile and we are at 37:33 for 4 miles  9:23 and ran an 8:51 on our last mile... 

Final Stats:

5 miles

46:24

9:16/mile

Tomorrow I run a 5K in Sigourney.   Would like to break 23:30.   Weather looks good for it.

Craig reporting w/ Darren Baetsle on the Harper Rd, good day.

July 2

Cardio Day-  2.3 miles on the Elliptical machine.   1st 20 min I started at resistance 5 and increased 1 per min until I got to 15 then did 1 more at 15 and then decreased 1 per min until 20 min was up.   The last 10 min I did at resistance "5" and tried to get a tenth of a mile per minute.   Success!   Did some crunches and did not do weights today as planned, but will do them tomorrow.   

Craig-0 over and out.

Happy Birthday Mandy!

July 1

?x400 pick-ups.   This workout for me is a little more mathmatical...I ran the first 800 at about 9:00 pace and did 1:50 (about a 400), then I would figure 4:00 in between 400s.   I figured the "rest" pace was between 600-800m (closer to 600).   I found my only hill today to be about a 400 since it took me 1:50 to get from the bottom to the top on one of my pick-ups.   I didn't feel exceptionally good like yesterday, but I survived and ended up with the following stats:

5.5 miles

48:28

8:48 pace

Keota won their 2nd game in a row in their final AB...both nights they came up with 4 runs to win it.    Happy Birthday to Mandy!