Just Run Jim

Olympic Trials are on tap

2012-01-13T13:02:00.002-06:00

I lied. I told you my next post would be a recap of my 2011 running year. It's going to have to wait until the weekend as I've been too busy at work and home to do it justice.

Instead, I want to point you marathon fans toward Houston, Texas. The Olympic Trials will be held on Saturday. The top three finishers in the men's and women's race will determine who the US is sending to London. It will probably be one of the most exciting races you've seen in a while. No Kenyan sweep will be had in this race. NBC will show the race on tape delay in the afternoon. But if you can't wait, Runners World will be blogging live here

My rooting interests on the Women's side: Kara Goucher, Desi Davila, Shalane Flanagan and Deena Kastor. Personally, I've run in the same race against everyone but Flanagan. Of course, I cannot run one mile in what they pace for an entire marathon. Also, disappointed home town girl Tera Moody will not run due to injury

On the men's side: Ryan Hall, Meb (Annoying Skecher's commercial) Keflezighi and Luke Humphrey.

On Sunday the Houston Marathon will take place for mere mortals. A friend is running and gunning to blast away my marathon PR. (Go Ilana!).

The next post will be recapping my year. I swear.

I've been away so here's my White Rock report

2011-12-08T17:00:00.001-06:00

It's a new year. I haven't been writing much due to some outside stress in my life. As I work to resolve it, I owe a belated race report. In the meantime, I have been following all of my favorite running blogs. I'll be writing way more often. 2011 was a terrific running year for me. I'll recap my year and goals for 2012 in my next post.

Dallas White Rock RR

After a disappointing October marathon in Chicago, I needed my revenge. Literally, fifteen minutes after Chicago ended a friend told me, "you may not want to hear this right now but you should run again real soon." He was right. Intestinal issues, warm weather and back spasms at the halfway point of Chicago trashed my run.

I decided on Dallas because I would have time to recover and get right back into top fitness without delaying it to spring. It was also inexpensive because we used points to fly and stayed at a friend's house. Almost like a hometown race except for the time travelling. Pfitz's 8 week between marathons was used. A piriformis issue flared after a hard 10k two weeks before race day. But I was able to rest and stretch it enough to get back to healthy running after 8 days off. My wife and I also have great friends that we had been promising to visit for two years.

My race really started with a change in my fueling. I switched my energy replacement from Gu to ClifShots. They aren't as thick to me and I also wanted to avoid a repeat of Chicago. I also switched my pre-race carbo load to rice from pasta. Our friends are Cuban and we ate a wonderful pre-race meal of arroz con pollo.

Race morning I got up at 4AM to the sounds of thunder and lightning. I drove the 20 miles to Fair Park and was one of the first cars into the lot. It was 5:30 and I still had two hours before the start. I sat in the car a while and finished up my bagel/peanut butter/banana breakfast. There were several indoor building open to allow for an indoor bathroom stop. It also kept us out of the rain. I got the start line about 20 mins ahead of time. The flyover had been cancelled due to the continuing rain and low cloud cover. I was in third corral from the front based on a 3:30 guesstimation of my finish time.

Some facts about the Dallas course: Start elevation 472ft, Max Elevation 627ft, Total Gain 430ft. Hill ascents run from Mile 6 thru 9 and 20.5 thru about 22.8. From 22.8 it is all slightly downhill to the finish.

Temps were in the low 40's and a mild N wind. We were off at 8AM under a light rain. The first mile always makes me anxious as far as pace goes. Usually a forward corral means you are running with others your speed. Ah, the joys of running without a Garmin! Suddenly I look at my watch and it reads 8:42. Missed the first mile marker. Have to judge pace on Mile 2. My watch now reads 18:xx and no mile marker. This isn't good. I start to look for Garmin wearers and ask a guy how far we've run. He said about 2.3. I continue to run on feel. I start to panic when listening to another runners say to their running partner, "right on our 9min pace." Uh, oh. More time passes as I ask another Garmin wearer. The girl is unresponsive and I realize her headphones make me inaudible. We're running through downtown Dallas and hit an area with cobblestones and trolley rails. I ask another guy and he tells me 4.6m in and he hasn't seen any mile markers either. I quickly do some math in my head and look at my 3:25 pace band. Very slightly behind pace but not horrible. I avoided a too fast start at least. It turns out my first 5K split was 24:25 (7:51). I saw the Mile 6 marker and hit my watch lap button for the first time. It wasn't until this time that I finally relaxed.

10K split 48:27 (7:47 pace) Race Rank #479

We're now running through an area of residential mansions. The mile marker dilemma continued throughout the race and I could not monitor my mile to mile pace. Instead I was forced to run on feel. A benefit of not owning a Garmin is that I run on feel a lot. It continued to rain for the entire race. Mile markers would show up intermittently or be turned around due to the wind. When one did present itself I would check the pace and see I was about 2 mins slow of a 3:25 pace.

About Mile 9 nature began to call but I fought it off. Mile 10 nature said it was time to sit down in a porta a potty and as luck would have it one appeared. I've never had to do this in a marathon before so I knew it would cost me some time. But running through it was never gonna happen. Mile 11 we entered the loop around White Rock Lake. Through 13.1m at 1:45:36 (8:03 pace) Race Rank#588. I estimated it might have taken up to two minutes at my pit stop. The first hill section might have accounted for some lost time as well. It seemed like every intersection had a giant puddle we had to leap or run through. I chose to leap and mentioned to someone next to me that I didn't think we had signed up for a steeplechase.

By Mile 14 the exposed trail (read wind and rain)around the lake was getting to me a little and I had picked up my pace a little so I was brething heavier. Suddenly my wife son and friends appeared. It gave me a boost as the loop continues around the lake until Mile 21. I did enjoy the views and would be a great place to do long runs if it weren't in Texas' summer heat!

Running downhill at about Mile 23 or 24

Mile 20 split is 2:39:41 (7:59 pace). I've passed moved up 110 places since the half. The Clif Shot station has Hooter girls...completely covered up from the rain/cold. I've been stalking a bald guy in a neon green shirt for half the race now and I pass him here. Legs begin to fatigue, but that is my only problem. No pain or other issues. I fight off the urge to walk through any stops the rest of the way. The Dolly Parton hills appear but there are not overwhelming. Just that they appear at Mile 21 of the course. The last four miles are slightly and sweetly downhill. I just keep the legs moving as fast as they will let me. I pass a ton of people (which inlcudes half marathoners) and cross the finish line at 3:30:25. I've passed an additional 89 marathoners in the final 10k and was only passed by 3.

I'm fully satisfied with my effort. A tougher course than Chicago and remove that porta stop and who knows what might have been. I loved the course, the State fair start/finish and even the weather. Dallas also has one of the the coolest finishers stats sheet I've ever seen. BQ can't be far off now. A news video of the day can be seen here.

Still Runnin'

2011-11-17T13:46:00.001-06:00

It's been a while since I've written. I am still running and feeling fitter and stronger than ever. Recently, I have started running six days a week. I think my body is responding better to only one rest day after my long run.
The Chicago debacle is in my rear view mirror. Looking forward to crushing some PR's very soon and attempting to run 2000 miles this year. My current total is 1793 so I'll only need to average under five miles a day.

I did want to alert anyone who reads this to the Brooks promo on the right hand side of my page. You have a chance to win your Brooks Wish List!

Heat Is Not My Friend

2011-10-10T21:55:00.002-05:00

I have run five marathons.   The two warmest were the Chicago Marathons of 2010 and 2011.   They are also my worst performances.

My cousin Pete and his wife Terri graciously let my family use their house in the city for the night since they were away overnight at a wedding.   Thanks guys. My pre-race meal was a simple pasta with marinara and some mozzarella with friends. I got to bed about 9:30 and slept straight through until just after three.   I laid there for another hour before it was time to get ready. I organized my gear bag and had a two block walk to the El stop and rode the train into the city.   I brought a bagel with PB and a banana to eat on the way. I met up with my friend Ed by accident near the Congress Hotel. A race of 45,000 people and I run into him in the dark.

I really have no definitive explanation for what happened today. Here are the raw stats:
Mile 1 7:56                  Mile 14& 15 17:08 (8:34 avg)
2 - 7:45                      16 - 8:42
3 - 7:35                       17 - 9:19
4 - 7:32                       18 - 9:29
5 - 7:37                       19 - 9:09
6 - 7:55                       20 - 9:39
7 - 7:34                       21 - 10:42
8 - 8:04                       22 - 10:10
9 - 7:50                       23 - 11:46
10 - 7:49                     24 - 10:06
11 - 7:42                     25 - 10:31
12 - 7:46                     26.2 13:52 (11:33 avg) Final Time 3:51:43
13 - 7:55
Half Time 1:41:57 (Projected Full 3:23:54)

I got the corrals in plenty of time and sat down until we were ready to go. I love the corral system at Chicago. Since I qualified for the B Corral, it allowed me to run without any interference from the gun. I do remember being a little too excited at the start. Most likely because other than today my training was great except for the chest cold in the first week of taper. Almost every race this year was PR. All outside indicators pointed to a sub 3:30 race. 66F at the start.

As you can see the first 13 miles was right on target for my attempted 3:25. I was shocked at how easy it was feeling. The 8:04 was not an aberration. I forced myself to slow and watch people pass.    Then it happened. Just before Mile 14 I took my second Gu and drink water. Almost immediately I almost lost my breakfast. I decided to walk a short distance to let the feeling pass. I began to run and a cramp popped up in my upper abdomen just under my bottom rib. Mile 14 and 15 were combined because I was occupied and didn't notice the mile marker. I attempted to walk through the aid stations and run the balance. Then my lower back began to seize up.   As I walked the muscles relaxed and I began to run again. Only to slow to a walk when it became too tough to run again. At one point during Mile 22 a woman came up next to me when I was walking and asked if I wanted company as she was hurting as well. Then she told me I wasn't walking fast enough. C'mon, I didn't ask for the company so don't demand me to walk faster.

I slowly watched all my goals go out the window.    It was in the 70's at the finish. I have no idea why my day was so bad. Was it the heat? Was it the cold from two weeks ago? Did I eat too much for a warm day? Where did the back cramps come from? None of this has ever happened during races or training. I will never know and that is frustrating.   I was mad for a couple of hours but I'm over it now. It was a single opportunity missed. I'll be back.

Big Day Tomorrow

2011-10-08T11:42:00.000-05:00

Race day tomorrow. The weather won't be ideal for a perfect run. Low 60's at the start but the good news is that humidity will be low. Still debating my pace. I think I'll go out at a 3:27:00 pace and we'll see how I react to the weather. 3:25 is still the goal but I don't want to crash and burn and miss a chance at sub 3:30.

I went to the race expo to get my number and freebies. A massive race like Chicago always has some interesting booths.


Massive foosball table at the Volkswagen booth


Brooks booth complete with live harp music

I got my stride analyzed at the Brooks booth. Turns out over the years I've become much more efficient. I am a neutral runner now. So do I try the Ghost 4 or the Pure Project Pure Flow next?


Official race shirt


RW Forum friends Hoosier Ted and Runner X

Since tomorrow will be such a nice day the crowds should be insane. As of right now, I expect to see family and friends at Miles 4, 5.75, 10, 11, 18 and 21. Will it be a BQ? To quote Steve Prefontaine, "A lot of people run to see who's the fastest. I run to see who has the most guts"

Chicago Marathon Pace Goal

2011-10-01T15:20:00.000-05:00

My motivational coffee cup. I plan to drink out of it all week. Yes, I'm weird.

The Chicago Marathon is one week away and the excitement is starting to build. I'll be honest, laying around last week because of a respiratory infection was depressing. It was also necessary. If you're gonna run a marathon, it's a lot easier if you're not coughing up a lung. I finally got back on the roads this week and it's a good thing because my lungs need it. Slowly but surely I'm returning to form. I'm not that concerned about fitness loss. Only psychological loss! This week I ran 25 miles with a 12 miler scheduled tomorrow per Coach Pete. I've put in 5 MP miles and a couple of sub MP miles to get the intensity up to compensate for last week.

The cold hard stats:
Pfitz's 18/55+ has been good to me.
I averaged 51.2 mpw for the previous 8 weeks prior to the week off in the first week of taper.
My half time of 1:34:46 from four and half weeks ago has me encouraged.
McMillan predicts a marathon of 3:19:52 based on my half time
GMaclin predicts a marathon of 3:22:30 based on a moderate prediction and 3:26:59 based on a fairly conservative prediction
14 runs of 11m or more midweek
One 20m and two 22m LR's at 8:52, 8:59 and 8:52 average pace respectively. I have the time on my feet covered.
My May marathon in Green Bay was 3:35:55 on an insanely windy day.

So I'm declaring an A goal of 3:25 BQ at Chicago in a week. Based on this year's Boston registration, I think it would guarantee me a 2013 Beantown debut
The B goal is sub 3:30. It would still get me a PR by 5+ minutes and I'd make a final assault for Boston in the spring.
There is no C goal. Do or Do Not There Is No Try.

If you disagree, I would love to hear your thoughts.

I Surrender, Cold Wins

2011-09-23T13:40:00.000-05:00

It occurred to me that I haven't really updated my training progress since the half marathon at the end of August. Sure there was the Fort2Base pacing gig but that equated to no more than a general aerobic run. Training has been solid until now.

The week after the half I put in a 53 mile week. Then I began to get a head cold. Nothing serious, just general stuffiness. I started popping vitamin C and zinc. I found that running actually cleared it up and I would always feel better until it returned the following morning. I figured I better cut back and hopefully I would be healthy from then on out. The week of September 5th I only ran 41 miles. The coughing started but I pushed on but at no point did I feel sluggish. I never ran a temperature above normal despite my obsessive double checking.

Then came last week. All of my runs were easy. I did not want to do any speedwork and push my cold beyond the breaking point. Tuesday and Thursday were longer runs of eleven miles. The week would end on Sunday as I took part in the Final Fall 20 at the Fox Valley Marathon. Basically, it is a supported 20 mile course within a marathon (highly recommended if you can ever run one). The goal was to do 22 by re-running one of the miles. At one point a woman yelled at me that I was going the wrong way. But during the first 11 I was going to run with my friend Tom. Tom was running the full marathon and was attempting to break 4 hours for the first time in seven attempts. It drizzled the entire run and it was perfect marathon weather. Tom and I ran 9:10 miles before I left him.   I picked up the pace and wound up averaging 8:53 for my entire run. I was on my feet for three hours and fifteen minutes.   Just short of my intended marathon time of 3:25.   A perfect long run before taper.   They even gave me a medal which was a little odd for a training run. Tom didn't have such luck but it wasn't from a lack of effort.   He had a bad cycle hampered by PF and couldn't get in the necessary miles.   He finished just under 4:15.

Monday night I felt like crap. I surrender, the cold wins. Tuesday morning was even worse and I missed work running a fever of 100 degrees. The Sunday run finally must have dropped my immune system to the brink. Coughing and a stuffy head accompanied my fever. By Wednesday my temp was back to normal but I still felt like crap. I had missed two runs and it was time to get professional help.   Naturally, when I called my doctor I was told that he was out of town until next week.   My wife found me the nearest immediate care center that was associated with my doctors hospital.   It just makes it easier paperwork wise.   Thankfully, the doc prescribed me some azithromycin.   Let the healing begin.

Today is the first day I have even contemplated running. I am feeling better and sleeping better at night.   There is still 2 1/2 weeks of taper left. I probably won't return until Sunday at the earliest.   I want to get to the start line healthy.    Missing a few runs doesn't concern me yet.   I've only missed three for a total of 17miles. Although, I haven't done any speedwork in three weeks.   My half marathon time of sub 1:35 a mere 3 1/2 weeks ago tells me I have the fitness. Hopefully, I'm back on the roads for some fine tuning soon.

Win Pure Project Shoes from Brooks

2011-09-15T14:11:00.001-05:00

Brooks is giving out 28 free pairs of Pure Project shoes. The first runner to find Brooks in each city wins a pair of PureProject shoes, Brooks apparel and other free gear. And, the winners of the first and last stops – Philadelphia and Seattle – will also receive a free entry into the Rock ‘N’ Roll Marathon or Half-Marathons!

Sunday, September 18, 2011 Philadelphia, PA
Monday, September 19, 2011 Washington, DC
Tuesday, September 20, 2011 Durham, NC
Wednesday, September 21, 2011 Cincinnati, OH
Thursday, September 22, 2011 Chicago, IL
Friday, September 23, 2011 Atlanta, GA
Saturday, September 24, 2011 Minneapolis, MN
Sunday, September 25, 2011 Houston, TX
Monday, September 26, 2011 San Francisco, CA
Tuesday, September 27, 2011 New York, NY
Wednesday, September 28, 2011 Dallas, TX
Thursday, September 29, 2011 Colorado Springs, CO
Friday, September 30, 2011 Los Angeles, CA
October 1, 2011 Seattle, WA

Details can be found at
Brooks Running or on Facebook

or you can simply click on the Brooks link to the right of my page. If PureProject on the Run isn’t coming to your area, you still have a chance to win a pair of PureProject shoes.

Fort2Base Running on 9/11

2011-09-13T21:39:00.000-05:00

I had a unique opportunity this past Sunday to pace the 8:30 group in the inaugural Fort2Base run. This was my first official pacing job.   Thanks to the LFLB club who let me know they were looking for help. Volunteering to pace also meant I got to run the race for free.

The race distance was unusual. 10 nautical miles. Which translates to 11.5 road miles. The race started at Fort Sheridan , ran along the Green Bay Trail and finished at Great Lakes Naval Base.   The base is celebrating it's 100 year anniversary and it coincided with the ten year anniversary of the 9/11 tragedy.

Earlier in the week I came down with a slight chest cold from my son. Nothing too awful but enough that it made me want to cut back my mileage a bit. Last week I managed 41 miles on four days of running. I was worried that I might miss the race. But after taking my awesome zinc + Vitamin C combo I think I fought it off.   Plus running actually helped clear my lungs.

I was kinda worried how they were going to handle security. After all, it was 9/11 and we were to be on an active Navy training facility. Parking was on the base grounds and we were to be bussed to the start. Pacers were told to get to the start no later than 6:30 as the race started at 7:00. Buses were to begin at 5AM. I got close to the main gate exactly at 5AM and all of the school buses were parked in the street.   I sat through about 15 stop lights before the buses finally were let onto the base. I could see each bus was checked by a K9 team.   Runners just had to show a drivers license. But the delay caused traffic to back up on the main entrance road.   In addition, the school bus drivers they hired didn't exactly know where they were going. As a result, the race started about 15 minutes late.

I'm glad I left so early because I got to the race start in plenty of time. I was co-pacing with John, also from LFLB. I do not run with a Garmin but can usually nail a pace after a mile or two with my watch.   John made the fatal mistake of trying to be prepared by charging his Garmin the previous night. Murphy's Law kicked in and left his GPS completely dead!   We ran off my watch and the mile split markers. Thankfully they were in road miles. We had a moment of silence for the 9/11 victims and the national anthem.   We were finally off. As my watch approached 8:30 there was no mile marker in sight.   So it was on to Mile marker 2 where our split was 16:34.   About :26 seconds too fast.   We finally settled in and were slightly up or down a few seconds each mile.
It was fun being a small center of attention.   Hard not be carrying this sign:

I called out the splits. I talked to some of the runners who grouped in behind us. Some of them actually thought we did a good job. John and I talked about running and races. He was running in memory of his father who served in the Navy. John was actually born on the base and now lives within walking distance of the trail we ran. Army reserve worked as security at a few intersections. Various army and navy personnel worked some of the water stops. I tried to thank every one of them. Although being in the service I'm not sure they had an option to volunteer or not if you catch my drift. The last three miles were in the base. We ran downhill and along Lake Michigan. A perfect day for running and reason #104 of why I run. Before heading for the finish we had to run a steep hill. About 20 Navy guys hollered and cheered, "it's all downhill from here" at the base of our climb.

The climb.

John ran ahead of me here. I assume the pace was a bit slow but I wanted to see how exact I could come. In the final stretch some runners sprinted past me. My final time was 11 seconds slow of a perfect pace. 1 second per mile. I could live with that. The best part was that EVERY runner I paced had a PR. How many pacers can say that? Then again, none of these runners have ever run a 10 nautical mile race before so they were guaranteed a PR. They passed out some serious bling for a first time event that wasn't a half marathon or longer.

The bling also known as a challenge coin in military terms.

It was great event. I'd love the opportunity to pace this run again. I'm sure next year they will get the start kinks worked out.

Most Useful Medal Ever

2011-09-01T09:08:00.000-05:00

Most runners collect their race medals and hang 'em in the corner of their room. But this half marathon medal will seem some use. It doubles as a bottle opener! Can I get anybody a cold one?

Rolling the Dice - Half Madness Race Report

2011-08-29T13:29:00.001-05:00

The thing I like best about running is that you get exactly what you put into it. I always run a half marathon prior to a marathon because it's the best test of fitness. I decided not to to do the Rock N Roll Chicago half because it's just too damn expensive. The race is costly, plus you have to pay for parking for packet on pick up and race day. The Oakbrook Half was not an option because it falls on Labor Day and since I'm a slave to my Pfitz schedule, it would have thrown off my days. The Half Madness race fit because it was a CARA race which means quality and I get a discount.

Parking was so easy it was a joke. My spot was in a public lot and the only thing separating my car from the start/finish chute was a field of growing pumpkins. Smaller races have this advantage over mega races. My only problem was how fast I was going to run? 7:32 pace is my PR (1:38:43) but my last 7 mile tempo run at a 7:10 pace suggested I could faster. Ilanarama had thrown a finishing time of 1:35:00 at me. The pace made me hesitate so I thought I'd start at 1:36:00 and see what happened. Some times you have to roll the dice (as the race logo suggests dice = bones) and get out of your comfort zone.

Mile 1- 7:24 The start chute was narrow which led to an uphill bike path.   The race announcer warned everyone about it. Another sign of a well run event.   Feeling good and no sign of fatigue after a one day taper.
Mile 2- 7:03 The course flattens out. My second mile of a race is always too fast as I'm warmed up. Yeesh, slow down killer. Note to race: No styrofoam cups next year! You pinch them too hard drink and they break.
Mile 3 - 7:15 That's a little better pacing
Mile 4 - 7:05 We are now running on the asphalt bike path along the Fox River. A picturesque run and slightly downhill. Ummm, are you running a 10k or half marathon. Slow.It.Down.
Mile 5 - 7:15 The mile markers are clearly marked with someone calling out the splits as we pass. I mumble the word "sh*t" as I begin to worry it might be too fast. The guy next to me hears me laughs and asks, "Too fast or too slow?" I laugh and say maybe too fast. Might be the morning coffee making my go.
Mile 6 - 7:20 The one and only Gu.
Mile 7 - 7:24, Mile 8 7:17, Mile 9 7:22, Mile 10 7:21 The next 4 miles are gently uphill giving the overall course a 175ft gain. So subtle you don't really notice it except for two spots.   No fatigue at all on my part.   I feel strong.
Mile 11 - 7:07 The last three miles are gently downhill on the back path. I start to push the pace as gravity is on my side.
Mile 12 - 7:04 Only a mile to go. Slowly passing a few people. The tree shaded downhill is pushing me. I decide I love downhill finishes in every race.
Mile 13 - 7:06 Pass a few more people, cross the bridge on the river and head for the chute.
Last .1 - :37 (6:10 pace). I gun it through the chute and across the finish.

Final time 1:34:46.   A PR by 4 minutes.   The highest age grading of my short running career.   The post-race was great for the Sam Adams Boston Lager every racer got. Real beer! None of that MGD 64 diet beer.   The finishers medal doubles as bottle opener! I grabbed a bagel and watched other finishers from the beer garden right next to the finish chute.

The race was first class all the way minus the styrofoam. I will definitely do this race next year. Now, the 3:30 for Chicago appears to be a given. The conservative Greg Maclin predictor suggests 3:22:xx. As long as it's not 80 degrees on race day. This race proves you just need to trust your training and roll the dice.

The boys from Rush sing about it. Even if the video is just goofy.

Here Comes Another Test

2011-08-27T08:20:00.001-05:00

Wow, has it really been over two months since I've raced? It's been hard to believe how fast the summer has been racing by. Getting up at 5AM most weekdays to get in my workouts and then passing out of exhaustion at 9:30PM had something to do with the perceived speed. Tomorrow I will test my current state of fitness at the Peapod Half Madness 13.1.

Any race that has crossbones in their logo has to be good right? I've never done this race so I'm anxious to see what it's all about. My training has been solid even though I'm tired at the end of every day. I've averaged 55 miles for the last three weeks. I did 22 miles last Saturday and although my legs were tired my last two miles were the fastest. The mid-week runs are getting faster. So much so that a 12 miler last week at an 8:10 pace felt easy. Even a check of my blood pressure this morning revealed a resting heart rate of 43.

The half marathon tomorrow will be a great test to see how prepared I am to go sub 3:30 (dare I say 3:25) in six weeks time. There really is no doubt that I will PR on Sunday. The real question is just how fast? My current PR is a 7:32 pace. But I'm thinking of going out at a 7:20 pace tomorrow and see what happens. The last three miles are a slight downhill. I'll post my race report as soon as I can.

Key Workout Time

2011-08-17T17:45:00.004-05:00

My legs have been somewhat fatigued lately but I have yet to fail an important workout unless it was heat related this cycle. Maybe it's from doing 54 miles per week. Maybe the fatigue is from having to be up at 5AM to run. Either way, yesterday was another Pfitz lactate threshold run. 12m w/ 7 @ 15K to half marathon pace. I haven't raced since the 4th of July and the buildup of tempo runs has progress from 3, 4, 5 and 6 miles. My best LT run so far has been 6 miles at a 7:23 pace. If I plug numbers into McMillan, a 15K pace for a 3:30 marathoner is 7:26. These runs always make me nervous. Partially because it tells me a lot about fitness. But also because running top speed at 5:30 AM without a cup of coffee is just kinda crazy.

I planned for a 2 mile warmup and a 3 mile cool down. Mile 1 was at 7:22 so I thought I was nailing the pace. When the 7m were done I had run them at a 7:09 pace which is right at my 10K race PR! The weather certainly helped at 62 degrees. I'm psyched about my fitness right now, but the worrier in me keeps saying "don't run your race in training". I know you can't overdo it on a tempo run. Let's just say I don't want to get too excited just yet. Lots of time to go.

6500 Calorie Running Weeks

2011-08-15T13:25:00.001-05:00

Ten weeks of marathon training are in the bank. Eight weeks are left. And my training is up to 6500 + calories per week. This will be the third week in a row I get that number. I know most people talk in terms of miles or kilometers. That's boring and six thousand five hundred of anything sounds impressive. The reason why I decided to use calories is to remind myself of proper nutrition. In order to run well, you need to recover and fuel properly. Weight has never been a problem for me since I started running. So I simply eat when I'm hungry.

After hard days or long runs, I try to get some carbs and protein back into my system within forty five minutes. It usually comes in the form of chocolate milk. I'm not neurotic about the rest of the food that I eat. I just try to keep a good balance of carbs, lean protein and fiber. Occasionally, I'll take some vitamin supplements if I'm feeling run down or note that I haven't been getting enough of something. Vitamin C, D or an iron pill fills in what I might be missing at a given time. Iron is always better absorbed when combined with Vitamin C so I'll usually take those two together.

Training is going really well. If you must know weekly mileage, it has been 54 for the last two weeks. I should hit 57 this week with a 22 miler on the weekend. This is higher mileage than the Pfitz 18/55 calls for but since I've completed that plan twice I decided to add a few more miles here and there. I know I can run an 8 minute pace but since I was blasted by the wind in Green Bay, I didn't have much left after 20 miles there. I'm seeking revenge on Chicago this year and want to do everything in my power to have the proper endurance. More miles = more better.

Brooks Pure Project

2011-08-03T12:19:00.004-05:00

Would you like to reinvent yourself as a runner? Do you want to become a more efficient and better runner? Are you interested in a technologically advanced yet more minimalist shoe? Want to feel connected to the ground and every step? If you answered yes or maybe to any of the above questions, then you need to investigate the Brooks Pure Project.

The new line of shoes that will be available in October are now available for pre-order as of last night. Click on the Brooks Ordering link on the right of my page and it will take you to Brooks.

Brooks has taken their existing BioMogo DNA technology and built a whole new line of shoes. Personally, I think one of the keys to the new line is the Ideal Heel. When running, a typical runner tends to land on their heel. I include myself in that bunch although I attempt to land softer and further toward mid-foot. The new heel will allow the runner to land with more clearance under the middle of the heel instead of the back or outside edge of the heel. This results in a more forward landing putting less stress on the body and allowing the foot to transition better instead of potentially heel braking.

I'm excited about getting this shoe into my arsenal and I will transition from my Adrenalines after the Chicago Marathon. Let me know what you think of the concept and ultimately the shoe.

Visions of Ice Cubes or My Tips for Keeping Cool

2011-07-30T12:37:00.003-05:00


Image from Wikipedia

Hot enough out there for you?   I thought I'd give all of you runners some positive imaging to think about on your next run.   To quote Dean Karnazes: "There's magic in misery."   And in the summer all runners share that misery no matter what level. We are all struggling to get our workouts in and not suffer heat stroke.

My tips: Hydrate the day before a key workout. Run early before the sun rises.   Slow the pace. Drink a sports drink on the first part of your run to keep the electrolytes topped off.   Drink water later when your stomach might not be able to handle anything more. Pour a little cold water on your neck and down your back.   If you pour it over the top off your head all that salty sweat will run into your eyes and give you momentary pain.   It will get cooler eventually.

I hope everyone is holding up in the heat and steam..errr I mean humidity. Personally, it's the stupid humidity that gets me more than the heat.   After every run, I appear to have just jumped into a pool.   Next person that tells me that winter training is tougher, I'll consider smacking them upside the head. You could always add layers to keep warm.   Removing too many layers in the summer and you risk getting arrested.

Training this week
M - 10m w/4 @ tempo 7:42
T - 4m @ 8:27
W - 11m @ 8:43
T - Rest Day
F - 7m @ 8:20
S - 18m @ 9:03

For what it's worth, today was really the only hard day. Started at 6AM and finished up in 81F temps. Included two really short walk breaks which upped my avg pace. Shared the path with a ton of Team World Vision groups. They looked worse than I did in the heat but it was probably due to them not starting till 7AM. Props to anyone getting out there and getting it done.

Stay cool gang

Run Happy or Ugly

2011-07-08T09:49:00.000-05:00

Here are some action shots from the 4 on the 4th race on Monday. Brooks motto is "Run Happy". Looking at my face they should probably change it to run goofy for me.


A mouth full of marbles?

The guy to my left was my "victim" in the home stretch. The next pic shows me by him.


Brooks Fanatic speeding past

The weather has been great in the early mornings for running. High 60's and low humidity. No complaints from me for early July. I hope your part of the world has the same conditions. 15 miles for me tomorrow.
Run Happy, or in my case Run with a Strange Face.

Elmhurst 4 on the 4th Race Report

2011-07-06T11:51:00.000-05:00

I have a bunch friends and family living in the Elmhurst area so I have raced this event every year since I began running in 2008.   A group of us runners and non-runners get together for breakfast afterwards. It's an odd race distance but appropriate being held on the 4th of July. It's a well run race and it's a CARA race circuit event with cash prizes.   If you've been reading my blog at all, you know this means SPEED. It also feels like a track meet with all of the running clubs in uniform.

<p>&amp;lt;br /&amp;gt; &amp;lt;a href="http://www.mapmyrun.com/routes/view/19429624"&amp;gt;Elmhurst Four on the Third 2010&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;br /&amp;gt; &amp;lt;a href="http://www.mapmyrun.com/routes/?location=Elmhurst, IL"&amp;gt;Find more Runs in Elmhurst, IL&amp;lt;/a&amp;gt;&amp;lt;br /&amp;gt; </p>

My goal every year is to get past the bottom of the train underpass before the leaders pass on the opposite way. It's slightly hilly so I couldn't base a pace off my 5k PR. I warmed up with some stretching and 1.5 miles. The race started on time and the only complaint I have is when really slow runners line up at the front. It means the first downhill 1/4 mile is spent shooting the gaps and finding passing space.    Since I'm familiar with the area I know approximately where the 1/2 mile point is and I cross it at 3:22.    Mile 1 time is 7:01. My new speed mantra is "stay relaxed". Run fast, but in control.

As I got to the top of the far side of the underpass, here came the leaders and they were flying. Mission accomplished.   Mile 2 time was 7:02.   We reach the 180 degree turn around without any congestion and as usual I couldn't spot anyone I know. Time slipped during Mile 3 to 7:15.   I must be relaxing too much. It's a cruel uphill finish but I'm passing people.   My other new thing is to pick out a "victim" in the home stretch. Usually a male runner about my age who is ahead of me. It gives me a little extra boost to finish strong.   I pass my victim in the last 100 yards. Mile 4 time was my fastest at 6:54.   A friend of mine is only 29 seconds behind me. Nice job Ed. Final time was 28:14 (7:04 pace). My fifth PR this year and beat my previous PR by over a minute. 21st in my age group. Speed kills and I can't match these boys.

Back to marathon training. 42 miles on tap for this week and 46 for next week.

Coming to a Race Near You

2011-06-24T16:56:00.000-05:00

The Brooks Fanatics members across the country are now receiving their official gear.   I got my singlet in the mail and it now means I must have about one thousand different running shirts.   This counts all of the tech shirts I have received at races, gifts from family, shirts from memberships and the very few that I've actually purchased.   There is no requirement for any of the Fanatics to wear the gear at races but I'm sure you'll see many of them.   More understated than the Brooks ID gear found here and ironically you cannot purchase the Fanatics top but you can purchase the more exclusive Brooks ID singlet.

We had a huge storm here on Tuesday night.   My Wednesday morning run felt like a trail run because of all of the down branches. Sounds of generators and extension cords extended into neighbors houses due to the electricity being out. On my run I noticed one street in particular looked like a disaster area. Why was this street so bad while the surrounding streets just looked windblown? I knew I should have run with my camera. The answer came when the National Weather Service announced Wednesday night they believe a tornado touched down in and traveled a path about 200 yards wide northeast over some 2 miles. That 200 yard path was THAT street! Here are pictures of some of the destruction.

I haven't run in a couple of days. My legs really seemed to be beat up by the last couple of races. No pain just general aches. Outside issues like work and a trip to the emergency room the other night for my son (he's fine now) meant very little sleep. So I've decided to repeat Week 16 of the Pfitz 18/55 program. To compensate I'll remove one of the weeks later in the summer.   Next race: Community Bank of Elmhurst 4 on the 4th.

All Good Things Come to an End

2011-06-19T15:47:00.001-05:00

Joe DiMaggio's 56 game hitting streak, Lance Armstrong winning 7 consecutive Tour De Frances, Brett Favre starting 297 consecutive games and the Chicago Cubs 102 year streak without a title. Sorry, but as a Chicago White Sox fan I could resist the last one (cue evil laugh).   All of those streaks have come to an end, well except the Cubs.   My streak of consecutive PR's has ended at four.

Yesterday I ran the Mt. Prospect Park Strive for 5 5k race. Ironically, I was on a quest for five in a row. Maybe it could have been extended if I put some space between my races but it wasn't all about the streak. The best part of this streak was the realization that I am in the best running shape ever. It was fun while it lasted.

I had a secret goal to get my first age group win.   It was probable since it was a small local race (285 total runners).   I had a second place two years ago and a fourth last year and I was slower then.   But I'm just an above average runner and can never expect to just show up and win. It just depends on which speedsters decide to race.

Mile one clocked in at 6:22. Fifteen seconds faster than my first mile in my 5k PR just a couple of weeks ago. So maybe it was too fast. I stink at zeroing in on a fast pace by feel. Maybe someday I'll break down and get a GPS watch and that will help me fix that problem. Mile two was at 6:50 so I was on my way to another fast race.   Obviously, the last 1.1 was not my best.   I never struggled in the last mile and geared up for a final kick. There was a runner who looked to be in my age group who was walking far ahead of me but started to run.   I decided he was my prey.   In the last 1/2 mile he started to walk again and I passed him. Too easy I thought.   But he must have decided that I might be in his age group and immediately passed me back.   I thought to myself, how bad do you want this?   In the final turn I gave it all I got and re-passed him thinking it would crush his spirit if he thought I was his prey. I also passed an amazing twelve year old who was near me the entire race.   Damn that kid is fast.

Pretty nice bling for a park district race.

I had scheduled a 13 miler today but I was really dragging. Two hard races within a week might have been a little much. I cut it short at 8 miles. But the best part of all this racing is that helps my ultimate goal for breaking 3:30 at Chicago in October. My training is only two weeks in to my 18 week block and I'm the speediest I've ever been. I can only get faster and fitter, right? Right?

Run PR's or Don't Run At All

2011-06-14T14:23:00.003-05:00

Another race weekend has gone and my string of PR's is intact. On Sunday, I ran the North Short Half Marathon. Four weeks past my marathon I did not not know what to expect. There was no doubt about finishing the distance easily based on the marathon training. I just had no clue how hard to run it.


Click the elevation chart for a better view

My friend Ed and I signed up late for this race.   I waited because I wasn't sure I'd be ready for a hard half so soon after Green Bay.   By the time we pulled the trigger, we were beyond the cutoff for the preferred corrals. Running from the open corral always worries me that I'll run too slow on Mile 1 and put a potentially great day out of sight.   I love this race because of the tree lined streets, it's hillier than you expect and the run through old Fort Sheridan. The weather was no excuse this day.   Bright sun, temps in the high 50's and no abnormal humidity.

We got to the corral and waited for the start.   A 5k race went off 15 minutes before ours using the same start/finish line and the finish lane was separated from the start corrals by gates.   Can you guess what happened next?   People were late getting to the corrals and were blocking the the 5k course.   The announcer started yelling for people to get off the course because the 5k leaders were on the home stretch.   Tragedy averted.

Finally we were off.   Mile 1 - 7:37   What the hell was I worried about? I didn't need the preferred corral
Mile 2 - 7:21 Downhill portion so no need to worry
Mile 3 - 7:36, Mile 4 - 7:28, Mile 5 - 7:36, Mile 6 - 7:37, 10k split 46:55

Mile 7 - 7:27
Mile 8 - 7:47 Slow due to the Park Avenue Hill. A short but viciously steep hill. Gu after the hill.

Mile 9 - 7:33 We pass an annoying group of bicycles all decked out in racing gear. Yelling at the top of their lungs "BIKES UP!, BIKES UP!". Dude, we see you on the wider than usual Walker St. The road is divided here to allow cars to go in the opposite direction. You are nowhere near us and most of the runners are laughing at his hysterical panic.     We also pass an AC/DC cover band. None of them are good singers. But it amused me that at least it was different than the standard "running song" offering.

Mile 10 - 7:24, Mile 11 - 7:28, Mile 12 - 7:37, Mile 13 - 7:28, Last .1m 0 :36.   FINAL TIME 1:38:43 (Pace 7:33) 26th in AG, 304th out of 2,518.

A PR by a mere 9 seconds. I can't help but think I could have run harder. The weather was perfect and I did find a fourth gear heading for the chute. Most races I run hard leaves me with nothing at the finish. But I really had no idea so I'm not going to beat myself up about my best half time ever.

The part that really excites me is that I've done four races this year (10m, 5k, Full and half) and each time was a PR. So, I've decided not to run anymore unless I can break my own record. Run a PR or don't run at all is my new motto. Just kidding! The streak is on the line as I have a local 5k this Saturday. 21:14 is the time to beat and I'm hoping for a first ever AG win.

Race Day Approacheth

2011-06-11T09:21:00.000-05:00

No idea why I decided my title needed to seem so medieval. But the fact is that I have another race tomorrow. 13.1 miles through the streets of Highland Park and old Fort Sheridan. I really don't know what to expect tomorrow. I did this race last year on much lower weekly mileage and was using it to get back in shape. My time last year was 1:45:40 and 7 minutes off of my PR. I'm running with a friend of mine who did really well in his first marathon last fall (sub 4). He kinda bombed at Disney at his second attempt. Who among us hasn't has terrible days like that (like me last October). He'll run Chicago with me in October but I don't know what kind of shape he's in.

I will have new race gear this year. I ran with the club last weekend since there was no baseball scheduled. New shirts were being sold with the bonus to take one dollar off of the price for each CARA race run this year. One of the older guys commented that he was not going to run an CARA races (known for their speed and competitiveness). I told him they said we just had to run them, not win them. The fact that I have a club singlet means I HAVE to go faster right?

The race is offering $10,000 in prize money. Which means I can guarantee coming home empty handed! According to last year's results, if I PR I might get into the top twenty in my age group. So now that that is out of the way, I still have no idea what to expect. I have PR'd in every race this year (10m, 26.2m and 5k) so that's a good sign. And my half PR is getting a bit old since it was 2009. A marathon four weeks ago, a 5K PR two weeks ago, mileage is around 30mpw with a long run of ten since the marathon. See what I mean, no clue as to an exact pace strategy. Plug my 5K time into McMillan and it spits out 1:38:09 (7:30 pace) based on my 5k. and a 1:42:xx (7:42 pace) based on my windy marathon. I guess I'll go out at some where between those two and see how I feel.

Good luck to all of my blogger friends running races this weekend. I anticipate your races as much as my own.

Here We Go Again

2011-06-07T13:04:00.001-05:00

Training officially kicked off today for the Chicago Marathon. Having recently completed the last marathon on May 15th, I think my body is sufficiently recovered to get back at it. The plan: Pfitz 18/55 with some additional miles thrown in here and there. I got through winter using this plan and it put me in the best running shape of my life. So I'm thinking two Pfitz's back-to-back is going to be that much better, especially if I can get some of my weeks into the 60's. Today it was an easy seven miler

Being a part of the Brooks Fanatics, I had an opportunity to train with Luke Humphrey of Hansons-Brooks as my on-line coach. For those of you who don't know Luke, he just ran a 2:14:37 marathon at Rock & Roll San Diego. It wasn't a free program and I may regret it considering all of the monster success Hansons-Brooks has had recently. Their training program is a little different. Long run mileage tops out at 16 miles even though you could be putting in 60 mile weeks. So let's hope I still have the opportunity in the future.

The Chicago Marathon hasn't been my friend up until now. A DNS due to a stress fracture in 2009 and a not yet healed non-running injury combined with hot weather in 2010. I hope to get my revenge this year.

Racing on a Whim (Jedi recommended)

2011-06-01T13:34:00.000-05:00

I did something new this weekend. Normally, I plan my races to death. I anticipate them for weeks on end and carefully plan out my runs the week of the race. But my mileage is still in post marathon recovery mode and the longest I have run since then is 6 miles. I needed something to get me jump started.

There are many races over the Memorial Day weekend and the Salute Inc got freedom? 5k/10k takes place about five miles from home. I woke up early on Saturday and thought why not run it. As I drove to the race I wasn't even sure if I would do the 5k or 10k. Ultimately, I thought the 5k was a better idea since it's been almost a year since I've run one and I could probably use the practice. The race benefits disabled veterans and it was pretty inspirational to see whole families out there dedicating the day to someone they knew who was a vet. Sign up was a breeze and I was able to park less than a block from the start line.

I had no expectations of how I was going to run. I ran four miles the day before at marathon pace so I thought I'd just go hard and take whatever result I got. The temps were cool (53F) but there was a fog in the air due to the 100 percent humidity. I warmed up and did some strides to get the legs ready for the sprint start. Mile 1 was a very respectable 6:37. It did not feel all that hard at the moment but I knew I had to back off the pace a little. Mile 2 clocked in at 6:59. My mouth was very dry despite drinking pre-race so I grabbed a water cup just to rinse my mouth. I ran much of Mile 3 all by myself. I'm noticing this is happening more and more in my races. Well behind race leaders and well ahead of the mid-packers. I started to run out of gas on the final stretch. Even getting that famous "gotta keep from throwing up" feeling as was in the last 1/4 mile. I noticed the clock at 21:07 just before the finish chute. Final time 21:14.

A PR by 20 seconds! 4th in AG and 20th overall out of 662 which included walkers. I don't even think I ran a great race. Last mile was too slow. Maybe the first was a touch too quick. Maybe the humidity zapped me in the last mile. But I did follow the 5k strategy of go out fast and hang on for dear life. Either way it gets me ready for another local 5k in a couple of weeks. I credit the speed to all of the marathon training miles.

So if you want a running PR, don't plan. The moral of the story: "Do, or do not. There is no try"

Lastly, today is National Running Day. To me every day is that day. Well for the the last the last three years at least. Go and celebrate with a run. I do prefer Mark Remy from Runner's World suggestions to my own though.

Marathon Hangover

2011-05-28T12:11:00.000-05:00

It's been exactly 13 days since my last marathon and I've been in a funk.  I've been moody and not very talkative. A marathon hangover if you will.  Physically, I'm in great shape.   I have no injuries or sore and tired muscles.   So what the hell is wrong with me?

It's purely a mental thing.   I didn't even realize it until my wife asked me why I was depressed. When she asked me this question I was sitting alone in the dark watching television.  It's something I never do.   As a result, I tried to think what was causing it all. It had nothing to do with my marathon itself.   I thought I ran a hell of a race.   Under less windy conditions, I know I would have busted the 3:30 barrier. I was in shape to do it.   Typically, marathoners who have a less than desirable outcome to pose a thousand "what if" questions after the race.   I have none of those so that wasn't it.

I have been following Pfitz's post marathon recovery schedule.   In the weeks after the marathon he calls for weekly miles of 13,21, 26, 30 and 35. The first week was just about right. I did not run for three days after Green Bay. But this current week is killing me.   I have too much energy.   The ice cream in the freezer is actually being eaten...by me.   I suddenly have free time on weekend mornings instead of doing a two hour run.   Normal people would love this state of being.   I'm not normal. I'm a marathoner. As John Kelly, winner of the 1952 Boston Marathon said, "Marathoning is just another form of insanity."

The last straw was when I took my car in last night because of a check engine light.  Plus my brakes were starting to go.   It's costing me over $1500.00 to repair for new pads and a catalytic converter. Ouch!   If I wasn't depressed to begin with, now this happens.

My legs are ready for more miles. I'm addicted to high mileage. Plus, running ALWAYS makes me feel better. It won't put more money in my pocket but I could at least feel better. So I have have come to the conclusion to chuck Pete's recovery plan.   I am now running by how I physically feel. I won't do a 15 miler tomorrow but I will up the mileage.   I am scheduling some shorter races. Time to use all those miles to possibly grab an age group award.   A 5K two miles from my house happens next month where I got my first ever AG (2nd place) is already booked.   I may also do the North Shore Half marathon next month.   I'm even flirting with running a local 5K tomorrow.  Enough is enough.   Time to snap out of it.

So I leave you with a musical goodbye to the temporary depression.