Thursday, December 31, 2009
Tuesday, December 29, 2009
Monday, December 28, 2009
I am in week six of my Hal Higdon Advanced Half Marathon plan... with seven weeks left till race day. I've not used this training plan before, but I have heard some positive comments about it. His plan has emphasis on run times (duration) and not distances. And it includes 3 "recovery" runs during the week to both recover and prepare for the speed workouts during the rest of the week.
Yesterday I recorded and posted my first running podcast > http://earlymorningcruzin.podbean.com/ It's a first run at it.. and I will hopefully get better!
I do have goals for both my blog and podcast.. and that is to DO IT!! so there... I said it..
Sunday, October 25, 2009
6:41; 7:02; 7:02; 6:38; 6:57
So.. started out good.. mile two had a hill and as most will do in a 5 miles race I held back a little in mile three.. Mile 4 had a slight down grade.. not enough to seem like you were going down hill but enough to help your pace. I don't know what happened in the last mile.. I don't feel that I slowed up any.. all I can think was that there were two long straight sections that lead to the finish and both were going into a headwind that was pretty steady.
I think my over all effort for the race was 90 - 95 percent. I never really "hurt" or felt that I just couldn't reach down for more and for whatever reason I just kept it on cruise to the finish. In fact, I turned around right after the finish and ran a cool down of a little over 2 miles.
Sunday, October 4, 2009
Wednesday, September 30, 2009
Well this is where I am today.. Yesterday I started to feel like my throat was swollen.. then that went away and now I just feel worn out.. I took a day off from work to rest and will get a good nights sleep tonight.. and maybe tomorrow will be better..
The night before the race is turning out to be less than perfect for a race on Saturday. My daughter plays in the High School band and as parents of a band member we have volunteered to work one of the many concession stands. I will try to leave at halftime and get a headstart on a good nights sleep..
This brings up a good hint.... The most important rest night is the night before the eve of your race. Just in case you are like me and are often restless the night before a race you don't go into the race day with two nights of less than your required rest.
I am sure that this is a very temp problem I am having..and will be race ready on Saturday morning.
Saturday, September 26, 2009
Tuesday, September 22, 2009
Sunday, September 20, 2009
Saturday, September 19, 2009
Monday, September 14, 2009
This is a new training week
I started the week off with a 7 miler. Just a nice paced run. I will run 7 mile runs Mon - Wed - Fri and then the half marathon course again on Saturday. I'll update you more this week...
Saturday, September 12, 2009
Thursday, September 10, 2009
What is this podcast, you ask? Well.. the best way to answer this is to go here >> http://en.wikipedia.org/wiki/Podcast
Well, now that you know what podcast is, lets get back to that training partner I was telling you about earlier. There are numerous podcast hosted by runners of all fitness levels and interests. You may do like I have done and download a few of the podcast by one host and after listening decide that it isn't for you or your interest.. no problem there are many to choose from.
A great location for find a number of quality running podcast you can start here >> http://www.runningpodcasts.org/
I'm will list a few of the ones that I listen too and can highly recommend them to you.
dirt dawgs rambling diatribe: A father, husband and ultrarunner running down a 100 miler http://www.runningpodcasts.org/podcast-directory/dirt-dawgs-rambling-diatribe-podcast/
Former Marine One Helo pilot that runs the mall of our nations capital and educates us at the same time
Training, lifestyle, veganism, being a Mom and Wife and fitting it all in
The podcast for runners, wannabe runners and mid-packers of all shapes and sizes who just want to strap on their favorite pair of shoes and get out there!
Listen to Gordon training for the Disney Marathon in 2010.
The Extra Mile Podcast follows the progress of runners training for 5k, 10k, half and full marathons across the globe. You can send Kevin an mp3 file about your training (like I do) and he'll post it to the podcast!
There are MANY others that are great quality and I'll say that you just need to listen to some yourself and I can almost guarantee that you will enjoy their company and learn a lot about running.. and like me you will find some great friends. Most are on twitter and invite you to follow there tweets...
Monday, September 7, 2009
- I recommend that you either run the course before the race or at least run it in parts as you train for this event.
- Don't worry that your training is "not enough" my first half mara in 2001 was accomplished by training miles that didn't exceed 6 miles at one time. You can do it!
- Read the newspaper articles in the Montgomery Advertiser by Kym Klass for some great running tips and instructions.
Sunday, August 30, 2009
Tuesday, August 11, 2009
Monday, July 27, 2009
I have had one struggle point with my training that I mentioned in an earlier blog. My average per mile pace has just been too fast. Any runs outside of speed work or Tempo runs have a purpose. They are to be EASY runs and are at a pace that provides maximum value for aerobic conditioning. If the line is crossed your muscles are unable to recover from the speedwork or they won't be "rested" for the upcoming speed session. So, last week I adjust accordingly and slowed it down. For the week I averaged 8:30 /mi for a goal pace of 8:34 /mi.
For my speed day I did 4 x 1/2 mi intervals. I opted to run these on the road during a regular 6 mile route. I ran little over a mile warm up then started into the intervals. Between each 1/2 mile interval was 1/4 mile jog. My times were 3:17; 3:13; 3:06; 3:11. My goal times was 3:12.. So I danced all around it pretty good. I OK with those times.
I say all this, for one reason. I spent some time this weekend looking at some training paces that I was running in 2007 (a very good race year for me). What I saw in the training log was clear.. I was training on non speedwork days entirely too fast. I paid the price of being off my running feet for most all of 2008. I don't want to make that mistake again.
Tuesday, July 21, 2009
- If you don't practice (train) you will never be good.
- It takes lots of practice to meet your potential.
- Golf is as frustrating as running is therapeutic.
- Golfers talk about fairways and long drives the way that runners talk about races courses and long runs.
- You don't have to be in good physical condition to play 18 holes of golf.
- You do have to be in good physical condition to run a 10k.
- Golf courses sure are pretty.
- Golf course can be a GREAT place for a run.
Hope your training is going good.. have a goal .. have a plan .. work the plan .. and run.
Thursday, July 16, 2009
I struggle with one thing. I am supposed to run all my training runs during this segment of my training plan at 8:34 /mi. Well, I am running more in the area of 8:15 - 8:20 and sometimes on flat parts of the run it gets more like 8:00 and below.. I know this can come back to haunt me in the form of overtraining injuries.. so I really have to get my mind into the right pace.
Oh yeah.. BTW: I sent in my first entry into theextramile podcast.. I hope that Kevin will be able to use it and post it on the podcast..
This summer has been pretty hot, but I don't guess any different than the past few years. It just seems to be hotter sooner. But even so the race must go on.
I have become acquainted with a couple of fellow Alabama runners by way of a podcast, a blogspot and tweeter. And as a way to meet in person we all decided to meet in Clanton for a 10k beatdown/showdown.
The two other parties in the meeting of the bama boys are Gordon of runtodisney.com fame, and Mark of bamarunner.blogspot.com. Both of these gentlemen are true lovers of this fanatic habit of running. You can catch both of their links from this blogspot homepage.. I will let them tell there own story. Both are well worth following.
OK.. back to the race... as I state in my previous blogs I am not really in racing shape, but I really wanted to meet with Mark and Gordon. So off to Clanton I went. In addition, James, my Saturday long run partner also come to run the streets. James had a bad week with his back but decided like a lot of us that the entry was paid so might as well run and see what happens. Well.. he won his age class.. we think he was sandbagging! haha!
The morning of the race was hot and humid and you just have to deal with it cause you can't control it.. but man, it can sure make you suffer. Mark and Gordon arrived at the race site in time for us all to ride over the course. We did that and within a few minutes it was race time. I would say there were about 50 runners that included 5 and 10K racers.
The starter gave some instructions that only those on the first row could here and then we were off. The first mile is mostly down a long gradual grade. It gave a false feeling that you could run this pace the whole way. However, the third mile was back up most of that same grade... Things were going alright until about the 3.5 mark then the heat just overcame my ability to keep up the pace. From that point of I just started a run/walk knowing that it would be better for me rather than suffer.
I finished with a time under 48 min and with the knowledge that I have run the same course in less than 42 min... oh well, I'm not down on myself because I know that this year holds in it the potential formy best training and my fastest race times since I got back into running. I'm really not proud of the race, but am SO glad I went and met these two super individuals. It made it all worthwhile.
Hopefully everytime you lace up your shoes.. everytime you run you appointed training run.... you realize that you are truely blessed to be able to take part in this activity of life and you will respect the act of running.
Saturday, June 27, 2009
I'll expound in more detail in later blogs but I ran the Peachtree Road race in 1976,77,78. It was a much different pre-race and race in that 76 race... 77 is when it really started to grow. I still have my racing bib and finisher card.. yes they actually handed out finishing cards. 812th out of around 3000 runners.. and only the first 1200 runners got T-shirts.. How I wish I still had that shirt!!
Well back to my high school running... my senior year was marked by several PR's in every distance from the 880 yard run to the 3 mile XC course. I still have the yellowing notebook pages that have lots of my senior year track practices recorded.. I don't know why I wrote them down.. or why I kept them all these years.. but glad I did.
An observation about the track workouts confirms to me that teenagers are CRAZY! I can't believe some of the back-to-back track/speed workouts I was put through.. My legs ache just reading them! ha! Another observation is that I am very close to running the same monthly mileage now as I was then.. not sure what that means.. just an observation.
Again, I would like to take future blogs and put in some detail about workout times and road races that I remember running.
Well.. after I graduated from High School (78) I ran and raced that summer and then shipped off to the Navy.. I stopped running at that time... and didn't really pick it up again until 2001. I'm back now... and am glad I was challenged by my sister to pick it back up.
Friday, June 12, 2009
I guess my first step toward being a runner was as a freshman @ Auburn High School (Auburn, Alabama). I approached Coach McDonough about running track in the spring and he encouraged me to come on out for Cross Country to get in shape.. Funny I thought I was going to be a sprinter! ;-) So what could I say.. Sure, I'll do that.
I don't recall if I had running shoes to start (probably not) but when it looked like I was going to stick with this new venture my dad decided we could go out and buy some. Well, you have to understand that in 1974 you didn't just drive down the street and pull up to a sporting goods store like we have these days. There was one sporting goods store in Auburn, that had one style of running shoes. They were Ontisuka Tiger's (now called Asics). I'll tell a story about those shoes later...
So my running adventure started. Two highlights about that first year of training was breaking 7:00 minutes for the mile and one that wasn't a happy event. The first XC meet was coming up and I didn't make the cut to participate. Well this was all the motivation I needed... From that time on I worked harder than anyone else.. it paid off in years to come as I was voted MVP of the XC team for my Jr and Sr years.
Monday, June 8, 2009
My Training is going well. I logged around 150 mi last month and have started putting in one speedwork session in per week.
Sunday, June 7, 2009
After an absolutely injury plagued 2008 I had already decided some months ago that I wouldn’t “race” the event but rather do as I had done last year. I would run the race with my sister Molly and her friend Cindy. The goal would be to pace them to the finish line of the half marathon under two hours. Molly’s husband, Mike, had already had the fate of this race settled earlier in the week, as a kidney stone brought his race plans to an unexpected end. His training was going great and just as mine had been in preparation for the 2008 race, it just wasn’t meant to be.
Before I go into the details of this year’s race, I need to give a little background of how I got to this point. In fall of 2001 Molly challenged me to something that would have a profound impact on my life. She was planning the run in the inaugural 2002 Mercedes
The atmosphere before each Mercedes race is always electric! I can recall the prerace excitement in Atlanta before those early Peachtree road races and this is no different. Throughout the field there is but one goal in mind. There is no way to describe the feeling as you wait in the starting corral with a cross-section of individuals where everyone toes the line as equals, that is, equals until the starting line is crossed.
Seven annual visits have been made to this starting line, seven races and six different courses and seven different stories. I want to tell you about number seven.
The pre-race setup was pretty much as it has been since year one. The day before the Sunday race we travel to the Frederick’s home in Homewood and enjoy the hospitality and talk about how training has been and what personal goals each of us have for the next day. This year I would be traveling alone, as Marsha and Jane were in Fairhope enjoying that cities annual Marti Gras parade.
The dawn of race day gave notice that there would be perfect weather conditions. Clear skies, a temperature of 43 degrees and light winds all “race-day perfect”.
My plan had been all along to run the race with my sister and Cindy. The goal was to once again pace the two racers to a sub two hour finish. Last year Molly and I hit the finish line under the two hour wire by a mere three seconds. Neither of us was ready or prepared for that race. Molly’s preparation for this year’s race was better in quality and she was expecting a much better performance.
The gun sounded and the race was off. As it turns out the first mile was by far our slowest of the 13 ahead of us as we weaved in and out of the slower runners in front of us. In fact the 9:00 minute /mile pace that was run in last year was put behind us very quickly. I was simply amazed as the miles clicked off. We kept ourselves entertained throughout the race by talking and joking around, which may have contributed to the quick pace of time. I have run faster races but never ones that the mile markers seemed to pass as quickly as this one did. I am so proud of both Molly and Cindy with the way they ran this race. When they put in a sub 8:00 (7:57) minute mile I was afraid to tell them how fast they were running. I was amazed and absolutely thrilled about it all. They told me that their best time in the half marathon was 1:56. I knew they were on pace to beat that. Well, as I found out later it was actually 1:52, and as it turns out, that personal record was beat on this race day. Molly had a tough eleventh mile but she recovered and finished strong! Cindy ramped it up that last mile and finished ahead of us both!
A few remembrances during the race: For those who “get it”, it was funny to yell the phrase “MORE COWBELL”, “I GOT A FEVER”, when we came up to supporters along the race route ringing a cowbell. If you wear a shirt with ‘Auburn” on it, you will get lots of support directed your way in the form of “War Eagle!” and “GO Auburn!”. And it really isn’t motivating when someone yells at you from an upper balcony, “You need to run faster because the man in the pink tutu is up ahead of you!” Well, it was funny, just not motivating!
I want to thank Marsha for putting up with the time that I spend on the road with this thing some people refer to as a crazy obsession. She has always pulled for me to “Run fast” before every race.
I also want to thank Molly for daring me to attempt that first Mercedes half marathon in 2002. That was little more than 5000 running miles ago. Without that dare I don’t think I would have rediscovered this on my own.
My goal for this race was not about me, so as I stood waiting in the starters corral for all the runners to gather, I couldn’t help but look ahead to next year’s race… 365 days away. I am already excited about it and in the back of my mind I am training for that race already.