PowerMultisport

Changing Priorities

2012-02-20T07:00:00.000-06:00

As you know, I have been nursing a mild injury the past few weeks. This has forced me to rethink my sub-3 hour marathon goals. I just do not believe that it is possible to put forth that effort considering that I have not been able to run farther than 11.5 miles in the past month.

However, what has happened is that I have reduced my run volume in half and an unexpected thing has happened. I mean, it makes complete since but my body has absorbed all of those long, hard efforts and bounced back with speed. I have been running faster than ever this past month.

The Yasso’s are faster and the tempos are faster. There just have not been any long runs. I ran a 10 miler this past weekend at 8 seconds per mile faster than my half marathon PR time. This run was faster than my 12K PR (7.45 miles). And the last 2 miles were in the 6-teens (6:15, 6:16).

I won’t be getting a marathon PR but I am going to PR at the half marathon in NOLA.

Zombie Survival Committee

2012-02-11T10:41:00.001-06:00

I’m taking another English class. I thought I might post some short story type stuff on the weekends.

The zombies have taken over the world. The scientist have found a way to exterminate the zombies but it will also wipe out the entire human race as well. If I want to be saved I have to try to convince the Zombie Survival Committee that I should be allowed to stay in the super top secret lab and then help rebuild society.

To whom it may concern, Zombie Survival Committee

I am sure there are a lot of really smart people on your selection list. In fact, I bet some of these really smart people are so smart that they probably caused this zombie apocalypse in the first place. Now I am a pretty bright guy but certainly not bright enough to cause or fix a problem of this magnitude. And let’s get this straight, this is a problem of zombie biblical proportions.

So, your cure is to wipe the earth clean, scorched earth if you will. So after you hole up in this super top secret, undisclosed location and wash your hands of the whole damned place, what then?

Can you imagine the cleanup this is going to take? Six billion (plus or minus) rotting corpses, dead and undead. Who is going to clean that up? Those guys in the white lab coats that have to use two arms to pick up a grande cup of coffee? I don’t think so. I bet it would take them all day to dig a grave for just two or three of these human or once human beings. And can you imagine all of the bitching and moaning going on about how they were too smart or too important for this kind of manual labor.

That is where I come in. I’m smart enough to know what needs to be done but not too smart. I’m not going to be thinking I'm too good for cutting up bodies in little pieces and stacking them in nice little piles. In fact, I have already thought about some practical uses for these bags of bones. We could use them like sand bags and build some temporary shelters; zombie adobe buildings. What do you think of that?

And I can dig too. Once, before all the caca hit the fan I used to dig ditches around the house. You see, my house was built at the bottom of a hill and when it rained a river, well not a real river but a heck of a lot of water would flow right up next to the house. It would take days for this water to dissipate. I got the bright idea of building a French drain next to the house to expedite the flow. With just a shovel, a spade if you will, I sat about digging a 200-foot trench along and around the side of my house. I filled it with gravel and sunk some 8-inch pipe. It only took me a couple of weekends to dig this trench. You bet I was sore but I got the job done. I would be willing to bet that if you were creative in the stacking that you could have fit maybe fifty or sixty of those zombie and / or humans in that trench. And I dug this trench just to dig it. It was also my first time digging a trench. I am confident that I could dig better next time. In addition, I am sure that if I saw all of those piles and piles of bodies it would motivate me to dig even more. I bet, I could dig it even deeper and even longer.

I even have my shovel with me. What do you say?

Decision made.

2012-02-08T07:00:00.002-06:00

Decisions, I hate decisions.

Completely unrelated, the moon last night

I have not run more than 6 miles continuous in the past couple of weeks. It has been frustrating not being able to venture far from home for fear of having to walk back.

I ran 5 miles on Saturday (of the 14 miles scheduled) and skipped the long run entirely on Sunday. On Monday I ran the indoor track for 6 miles and did a progress ladder – 7:15, 7:15, 7:05, 6:55, 6:05 and a cool down of 7:30. Only a few light irritations towards the end.

Tuesday I did 8 Yasso’s at 2:55ish (sub 6 minute pace for the half mile repeats). There was no pain at all and I while I can’t say they were easy I was able to complete them without difficulty. So, while I may not have the endurance for the marathon I still have the speed.

I have also been on the bike trainer a lot these past couple of weeks. Also, I do not have the bike endurance but my power numbers for short durations are as high as they have ever been.

So, what is my decision regarding the prioritization of the marathon or the half ironman? Well, I don’t think I can run a sub-3 marathon in 3 weeks. It would have been difficult regardless of injury. But I do believe I can still put up either a ‘good’ marathon or possibly a PR half marathon while focusing on the bike. There you have it, I will be continuing to run but I am going to add the bike back into the mix. The sub-3 marathon goal will have to wait for another race.

Matching bar tape

2012-02-05T08:35:00.001-06:00

The other day I noticed that the bar tape on my road bike matches the color of my study (I don’t use a formal dinning room much). I have written about bar tape a couple of times (here and here).

What color is your bar tape and why?

Decisions, decisions

2012-02-01T13:43:00.001-06:00

I am a little hurt right now. That pains me to admit it. That ‘Worst Run Ever; is still haunting me. If you remember, I raced a 5 miler on a Saturday and then did a 22 miler that was supposed to be at 7:30 pace. The prior week I had nailed a 20 miler at 7:2x pace and felt strong at the end. I was firing on all cylinders.

Well, after that ‘Worst Run Ever’ where I felt a lot of pain in my left leg (ITB) I took a complete day off, but just one. I attempted to run an 8 mile tempt the next day. That run was going great until some pain started creeping back into the left leg. I ran 5 miles of the tempo at the correct pace, slowed dramatically and did a run / walk for the last 2.3 miles.

I was hurt. I was disappointed. I was frustrated. Generally, I am a bulletproof runner. I mean I do occasionally get hurt but it is not from training, it is from crashing on the bike or falling on a trail. I accept those cuts, scrapes, bruises and occasional fractures. Those are the price of doing business. But chronic and overtraining injuries, that does not happen to me.

Until now.

Friday I will make a decision whether to pursue the sub-3 marathon or switch gears and concentrate on my half ironman (10 weeks away). If I move to a bike concentration, I should be able to have a run at a PR (sub-5).

Removing the variables.

2012-01-28T07:00:00.000-06:00

I had a conversation with an athlete recently regarding removing the variables in training. Swimming is probably the easiest. Very few things change. My local pool does not change in length (to the best of my knowledge), the viscosity of the water does not change very often, the temperature of the water is consistent and I wear the same swimming attire. Therefore, the only thing that changes is me (my stroke, my intensity, my motivation). Swimming 100’s on the 45 should be the same day in and day out. If I improve on my times then I am working harder or I am more efficient. Easy stuff.

Next up is the run. You have different routes, different contraptions (treadmills), different equipment and different conditions. Sometimes I run up hill, sometimes I run downhill, there can be wind from any direction and the surface can be soft, hard or even muddy. However, if I run the same route in the same conditions then I have removed some of these variables. I also have access to an indoor track. This removes many of those variables. The track is flat, the temperature is consistent and the length never changes. I can run this track at a predetermined pace or heart rate. I can then compare these numbers to past sessions to see if I am improving. The variables have been reduces. There are a few more variables in running than swimming but they are easy to minimize.

The bike is a whole other matter. You have the temperature, wind, elevation change, surface conditions, aerodynamic position, drafting, tire inflation, tire resistance and a host of other variables. I can be riding the bike at a very hard effort and average 18 MPH or be riding easy and averaging 22 MPH – it depends on the ride. Even when I do my marked and known distance time trial, the variables are just too many. I have completed one of these time trials and thought I had ridden my best ever only to come in a few seconds slower than my best. A power meter can definitely help to mitigate these variables but this is an expensive and potentially complex piece of equipment. Not everyone wants to make that investment in time or money.

A trainer can also be used to help eliminate some of the variables but only if several steps are taken. First, the trainer takes out the incline and decline, eliminates the wind and you can control the climate. But there are still variables, the next being the tire contact pressure and tire inflations. When I first mount my bike on the trainer, I reduce the pressure in the tire. I mount the bike and crank the tire resistance unit a certain number of revolutions. Your trainer will vary but try to get in the habit of always tightening down the resistance unit the same each time. Next, I inflate the tire to the same PSI each time. The exact amount does not matter as long as you are consistent, anywhere between 100 – 120 PSI should be sufficient.

Next, when I ride the trainer I try to keep the warm up the same. On many trainers, the resistance will change as the unit warms up. By performing the same warm up, each time, the trainer’s resistance should be the same by the time you reach your working set.

That takes care of the friction on the rear wheel. With these variables eliminated, you can be sure that the amount of effort you are putting out will be the same each time you ride the trainer. You can now use your speed and cadence to repeat trainer sessions that should provide the same workload.

Through trial and error and performing benchmarks, you can define your intensity zones. You can now repeat workouts with the same workload. For example, if you performed a 20-minute effort at xx MPH and at XX cadence in the same gear, you can be certain that when you repeat this workout you will be producing the same about of work. Over time, you will then be able to adjust your output by increasing cadence or speed.

Worst Run Ever

2012-01-26T07:00:00.000-06:00

If you recall, I posted recently about injuries following the words “Best Run Ever.” Well, I’ll take best over worst any day of the week.

After the 5-mile race on Saturday, I still had big volume for the rest of the weekend. Sunday called for a 22-mile run. This is definitely pushing the comfort zone. I knew that from my house to Sumrall is 20 miles but I needed two more. I decided to run to Jackson Station and then back past my house to Sumrall and back to get the allotted distance.

I had such a good 20 miler the previous weekend I knew I was going to have success. I loaded up my race belt with gels. I inserted each gel in the loop and pulled it tight. One, two, three for a total of five. It was as if I was loading a bandolier and readying for battle.

I started slightly downhill towards Jackson, I quickly got on pace. The legs loosened up easily but there was some fatigue from the 5-mile race the previous morning. I had raced at a hard effort.

I was clicking off miles just as planned but now I was running slightly up hill. My pace slowed a few seconds per mile. No big deal, I would make up the time on the return. The effort was growing higher.

Oh yeah, I forgot to mention that it was 70 degrees and 100 humidity on this Sunday in January! I took my second gel at Epley. This was the 9-mile mark. I thought about turning around and running the 6 back home, 15 miles would still be respectable. I pushed on. It was another 4 miles to Sumrall Station.

I started to feel some slight discomfort in my left leg on the downhill to the station. If I turned around here, I could still get 20 miles for the run. Would that be a failure? I pushed on. I took my third gel at the bottom of the hill. I turned around slowly knowing that I had to climb the hill and reach home. I was at mile 12 and still had 10 to go.

On the climb out, I shortened my stride. I was hurting now. I kept going. With an out and back you always have to get home.

My pace was slowing and after Epley, I started doing a run walk. It was frustrating that I was not able to keep running. This was not a fitness issue but an injury issue. I really thought about walking the entire 6 miles back home. I did the quick math and there was no way that I was going to be out there another two hours.

No amount of stretching helped curb the pain. It was sharp and intense all around my left knee. This is not the good kind of pain. I took my last gel at Clyde. I looked around for any cars that I recognized. There was none. In fact, there were no cars at all. At this point, I would have checked the ego and bummed a ride from anyone.

I gathered my courage and ran the last two miles home. The pain was not so bad but the thought of extended recovery loomed heavy on my thoughts.

Once home I took an ice bath and a full recovery meal. I rested the legs on Monday (upper body strength work). By Tuesday, I felt much better. So good that I could go out on the trace and tear it up again.

Marathon training is all about pushing the envelope.

This was definitely up there with one of my worst training runs ever and it could have been avoided. I should not have run a ‘longest of the season’ run following a hard effort race. I should have changed the pace a touch considering that last week I had run and it was 20 degrees cooler.

It is a minor set back but a set back nonetheless.

Race Report–Oh what a beautiful day- 5 Mile Race

2012-01-23T07:00:00.000-06:00

I decided to run the race when I woke up that morning. I knew that I would either work the race or run the race but I was on the fence. My training plan certainly did not call for a 5 mile race. Especially since my long runs are on Sunday. How would a race affect the long run? When training for a marathon, the long run is more important than a 5 mile race.

I hopped on the mountain bike with coffee in a disposable cup that I had kept from the day before. I was dressed in my race attire. I had on my racing flats, running shorts, running visor and a sleeveless running shirt. The first thing that I noticed was it was damp outside, like 100 percent humidity damp. It was one of those mornings were it felt like it was in a constant state of rain but it was not really raining. Oh yeah, it was also 70 degrees.

Charles and I timed this event last year so we both decided to race it this year. I also saw Terry L., he had just wrapped up a 9 mile run at marathon pace (sub-7 minute miles) prior to the race. There was a good chance that he would still beat me.

My strategy for the race was to try to run 5 – 10 seconds per mile faster than the Hobble then Gobble, which is a much harder course due to the hills. However, I changed my mind because of the conditions. Instead I was simply going to try and run the same pace, which is 6:20ish. Terry said that he was going to go out at 6:30 and pick it up at the turn around.

There are 2 guys in front of me.

We lined up for the race and there were a couple of young fast kids on the front. I recognized some of them. Anthony S. wins a lot of these races. I had my gps watch dialed in and I was just going to race my own race. We started off and it was immediately apparent that there was a head wind. I was in third place and jumped on the should of one of the kids. I was running too fast. I let second place pull ahead. That first mile came up at a 6:03 pace – way too fast. Anthony was in the lead and pulling away from second and third place. The kid on front of me started to labor hard between miles 1 and 2. I worked my way back up to his shoulder. I wanted to hang for a while but I would have had to slow too much. I passed him on the right and kept the pace up. I was working hard.

I was still in second at the turn around and I got a look at the field. Terry was in third 20 – 30 seconds behind me. It looked like a training run for him and not a race (he actually stopped at the turn around for a few seconds to talk with the marshal).

I kept the pace up for the 2 ½ mile return. I was hurting but dying. I was trying to embrace the pain and just let it flow. I kept the effort high but I could tell that I was starting to fade. I was damned and determined to keep Terry from overtaking me. I never turned around (not until the end) but I was listening intently for foot falls. I was trying to gage how much of a buffer I had. At Lake Thoreau Road (2k to go) the field marshal said good job and I waited to hear him say it again. I did not here it. I still knew that Terry was closing. I was the one fading.

I kept the intensity high but now I was starting to really suffer. I want to stop, just a mile to go.

I kept looking at the watch to see just exactly how far it was to the finish. Three quarters of a mile and then a half. I knew that I could finish strong.

I finished 2nd overall and 1st in age group. It was a great race. Most clock an extra tenth of a mile.

Splits:

Mile 1: 6:03

Mile 2: 6:13

Mile 3: 6:32

Mile 4: 6:34

Mile 5: 6:20

0.1: 0:28

Ode to the Yasso 800s

2012-01-19T09:20:00.000-06:00

It’s that time again for the Yassos. They have been missed. If you remember, Yasso’s are half-mile repeats at your projected marathon time, which is not the same as your marathon pace. For example, if you were aiming for a 4 hour marathon (9:10 pace) you would run your half mile repeats in 4 minutes flat (8:00 pace). You work up to doing 10 x 0.5 miles at marathon time pace. For me that is 6:00 minute pace (I want to run a 2:59 marathon – 6:52 minute per mile).

There is some pseudoscience going on here but they do seem to work. If you have the necessary endurance and can complete 10 Yassos, you should be ready for your marathon.

Today was the first session of Yassos in my marathon build. It was just 6 repeats and they felt great. Sure they were challenging but not over the top, insurmountable. The temperature had dropped and that certainly helped out on the trace.

I nailed them.

Splits:

1. 3:01 (slow start)

2. 2:54

3. 2:55

4. 2:55

5. 2:53

6. 2:55

20 miles on the trace through the town

2012-01-16T07:00:00.000-06:00

In my marathon build I am starting to get to the meat and potatoes. Sunday called for 20 miles at a 7:30 pace. I have not run this distance since Boston but I have had killer sessions at 16 and 18 miles.

The logistics of these longer runs definitely require some planning. I was lazy for a couple of hours before I started. I wanted to make sure that my oatmeal was consumed at least an hour before the run. I let it digest for about two hours before I started. The temperature started to creep up and it was now 45. I had on a short sleeved running short. No gloves or extra head gear for warmth. I also found my race belt and filled it with 4 gels.

My house is just off of Lake Thoreau Road which means the gateway is 5 mile (and a quarter) miles away and that Epley is 6 miles away (5.9ish – I always run past the station). A run to campus and back and passing my house to Epley and back would give me 22 miles. I certainly did not want that. In addition, it takes a little bit extra effort to run by your backdoor in the middle of these long runs. There is a force that tries to pull you home.

I decided to run to the gateway and then somehow get another 5 to 10 miles on campus. The weather was bright and sunny and I got on my pace easily. It is slightly down hill to the gateway and I ‘banked’ a some time. This is generally not very smart but I was running comfortable at 7:15ish pace. I reached the gateway a minute ahead of schedule. I took a gel, grabbed a mouthful of water and used the facilities. All the coffee from the morning needed somewhere to go. I lost that minute and an additional 20 seconds. I don’t like to pause the running watch on these runs. I run in real time.

I made the quick decision to run downtown. I wanted to see if there had been any progress on the trace extension. The trace bridge is complete but the actual trace is still grass and gravel. This slowed my pace a touch but it was not a big deal. I ran on the trace until the stop light (I not sure of the name of the street but if you turn right you will be near the Keg and Barrel). At this point I jumped on 4^th and continued to Main Street. I hung a right onto Pine Street. I thought I would run around the Cloverleaf Mall. I also need another gel and some water to wash it down. Running down Pine is not the best. There are no sidewalks and I just kind of ran on top of the curb in the grass. There was a lot of hurdling of odds and ends. This cost me a little more time. I took another gel and ducked into the McDonalds bathroom for a quick drink.

Around the perimeter of the Cloverleaf I went. I jumped on the service road and got back on pace. When I first moved to Mississippi I lived in the avenues on Ridge Way. I have not run that neighborhood in a while and made a bee line. Leaving the Cloverleaf I was only at mile 10. I still needed to find 5 miles before jumping on the trace.

In the avenues I zigged and zagged back and forth for a few streets and then took Mamie from 21^st to 10^th. There was not much traffic and all of the cars gave me plenty of room. It was a nice run through the neighborhood. I then ran up 10^th and back towards the west. I skirted around Kamper Park and turned north on 21^st. I jumped around on side streets to get back to the trace. I knew this route well from living in the avenues. This is how I got to campus years ago.

Back on the trace I took another get and headed home. I was exactly at 15 miles. I would get my 20 just before arriving at home. And you know that the trace is a slight incline from the gateway. In my other long runs this month I had planned them to use the decline in the last leg of the sessions. This is a mental trick; it also allows for you to pick up the pace and finish strong. I was two minutes behind schedule and it would be difficult to make up time. Sure I could have blown it out and probably made up the time. 120 seconds to make up in 5 miles is 24 seconds a mile (I could not have done that math while running). But running slightly up hill at a 7 minute per mile pace for 5 miles with the temperature in the 50’s would be a challenge on these legs. Yes, I could have done that but my recovery the next few days might suffer. I stuck with the plan. My last miles were in the high 7 teens but not close enough to make up the time. I would keep pace and not pick it up until a mile to go.

I was still running easily and strong. The miles were racking up. This was a solid session. I was still feeling good. At mile 18.5 I crossed paths with Brandy from Pounds to Miles. I knew that she was running 18 but I could not tell where she was at. I normally would have chatted for a few but I was behind in time and needed to keep pressing the pace. After the fact she told me she was finishing up her run. Wow, that is a good sign if you can’t tell that someone has 18 miles in their legs!

I took that last gel at Jackson station and increased the pace for that mile home. I saw the seconds dropping from my average. I was thinking that if I had just run fast for the last two miles I could have come in under 2:30. My last mile was once again in the 6:40’s. I am happy with a 2:30:44 for the 20 miles. If you take out the non-moving time (the water and pee break) then my time was 2:29:34 – right on schedule.

All of my splits were on pace with the exception of the breaks. I still have a long way to go to meet my goals but I am definitely on track. And that is a good thing.

Smarter than I used to be

2012-01-09T07:00:00.000-06:00

So I had some tightness in my calf. I really thought that I had hurt myself bad – like a micro tear or something. Not career ending but career halting. In years past I would have tried to run on it the next day and dug myself into a deeper hole. I preach 3 days off will save you 3 weeks; 3 weeks will save you 3 months. But in reality I have pushed through the pain. Not smart.

This time I called my friend, a PT and fellow runner PT Dan. I cannot stress how important it is to see someone that is also an athlete. PT Dan fit me into his schedule and before even looking at me he questioned exactly what I was doing when I started to feel the discomfort. Dan knew what and why I was experiencing the pain that I was going through.

He told me that pushing the limits and changing shoes probably caused the pain. I was experiencing shin splints. I was dumbfounded! Me, shin splints? I am experienced runner who racks up hundreds of miles a month. Well, the test shoes were minimalists and there was next to no arch support. On top of that I was a bit fatigued.

PT Dan massaged, did some ultrasound and next taped my aching calf. It still hurt some the rest of the day. However, the next day it was much better. In fact it was so much better by Sunday that I decided to go ahead and run the First Light Half Marathon that I had already signed up for; al be at a much slower pace (I paced a friend to a PR for the half).

I have become smart enough to know that I depend on my running for so much more than athletic needs (my mental health depends on my running) that I am quick to seek expert advise when necessary.

Three Words I am Starting to Fear

2012-01-07T09:08:00.001-06:00

Since I had Monday off from work I rescheduled my long run. I did not want to attempt a challenging run after New Year’s Eve. Now, I did not go overboard during the holiday but I would need all of my strength (mentally and physically) to complete the session. I was a little bit worried.

So Monday I headed out to the trace to run 18 miles at a 7:30 pace. I planned out the run in my mind and used some advice from Pounds to Miles. Brandy had just completed an 18 mile run the day before. She told me that she broke the session up into two 9 mile runs. She did not look at the session as a continuous 18 miles – that was too daunting.

I have used these Jedi mind tricks in the past but I appreciated the reminder. I broke my 18 miles into three 6 mile runs. 6 miles is my everyday mileage. I don’t run many session under this mileage. This is manageable to me.

I started out down the trace towards campus and turned around at 3 miles. This meant I would cross by my house at mile 6 and then I would just have to do my normal 12 mile bread and butter run to Epley and back. No sweat.

I kept the pace nice and steady. I took gels at the water stations (I had already figured out the schedule – it would be miles 8, 12, and 16 – that is just the way the water stops hit).

At the Epley turn around (mile 12) I was feeling strong. Really strong. I decided to pick the pace up at mile 13. The last 5 miles were all under 7:10. After the last gel at Clyde Station I once again picked up the pace. I finished strong and the last 2 miles were in the 6:40’s.

I took a nice and easy cool down walk back to the house. I did not say it out loud but I thought that was a damn fine run – almost, Best Run Ever.

How many times have I heard that this year? Many times. Unfortunately, just to see an athlete crumble in the next few days. When we have these wonderful, almost perfect sessions, we are pushing the limits of our fitness. We are walking a fine line. I have seen it on three occasions this year where in the week following a Best Run Ever session an injury has popped up.

The night after the run I felt great. Much better than I have for sessions that were shorter and slower.

And here is where I made a mistake. I do some product testing for a major shoe manufacture. I am asked to run a lot of miles to test the wear of shoes before they hit the market. I am fortunate that I can run in almost any type of shoe. But I am smart. I run nice and easy before I do any real mileage. I have never had any problems.

So on Tuesday I wore the lightly cushioned minimalist shoe to the gym. I ran 2 miles on the treadmill at a 10 minutes per mile pace – this is a VERY EASY pace for me. A couple of minutes slower than my comfortable pace. No problems at all.

So at lunch I again ran on the treadmill in the test shoes. This time at my comfortable pace of 7:30 minutes per mile. I planned on running for 6 miles. At the 1.9 mile mark I felt a sharp pain on the inside of my left calf. I know the drill. I shut the treadmill down - walk away. (I did some upper body strength training).

The calf was tight the rest of the day and I foam rollered it and ‘The Stick'’d’ that night. The next morning it was still sore but not bad. At lunch I decided to run an easy 9+ minute per mile pace with some friends. This would be a social run. We went out 3 miles and there was some very minor discomfort. It was minor enough that the guys I was running with did not know that I even had a mild injury. And then it got worse – quickly. At mile 4.5 it started to really hurt. I continued to run on it for another half mile.

At mile 5 I had to shut it down. I walked the last mile in agony back to campus.

Best Run Ever, damn it.

Do you ever get hurt after a big session?

What’s wrong with the beer we got?

2012-01-02T11:29:00.001-06:00

I had an English assignment to write about a unique community. I would have to observe, interact and interview this group. Considering the amount of time and research involved, I chose the Hattiesburg Beer Club. I take my school work seriously!

Special thanks to members of the Hattiesburg Beer Club community for taking time out of their busy schedules to have a beer or two with me!

“What’s wrong with the beer we got? I mean the beer we got drink pretty good, don’t it? I ain’t never heard nobody complain about the beer we have. It drink pretty good.” said State Representative Alvin Holmes on the Alabama congressional floor during opposing arguments for raising Alabama’s prohibition era alcohol laws. If you ask members of the Hattiesburg Beer Club there is plenty wrong with the beer we got. They have made it their mission to drink and enjoy better beer.

It is an early Sunday afternoon at the Keg and Barrel, a tavern a few blocks from The University of Southern Mississippi. The bar area and surrounding tables are full. In front of each patron is a small glass. The volunteer bartender reaches into the freezer and pulls out two or three bottles. He announces the name and style of the beers. The caps are popped and the bottles make their way around the tavern from bar stool to bar stool and then to the tables in the back. Each patron pours a couple ounces of the fermented beverage. Much like a wine tasting, they swirl the liquid and smell the aroma before tasting. The look on their faces let you know immediately whether they thought the drink was a success or a failure. The group then discusses each pour and invariably compares it to the previous selection. Most members also have a large glass of water in front of them. Between rounds of beer, the beer club members swish water in their sampling glasses and either drink the water or pour it into another glass. They do not want the previous beer to detract from the next sample. They also use the water to cleanse their palate. On this occasion, there were more than two dozen members present, each having brought several beers into the bar from their homes. As the afternoon turned to evening and more and more sampling took place the beer was still the central topic of conversation. Members continued to discuss their favorite styles, their favorite breweries and whose home brew was the best at this meeting. Discussion still centered on the beer. These people are passionate about their brew.

The Hattiesburg Beer Club meets the second Sunday of each month. There are no dues and membership is informal. Each month features a specific type of beer. Members bring beer, food and conversation, or any variation of the three. Commenting on who comes to beer club, Southern Mississippi chemistry professor Karl Wallace says, “People that enjoy beer and people that enjoy a variety of good beer. People that are willing to taste different beers.” He went on, “We even allow people that like to drink lager occasionally, Bud Light or Coors. We have managed to convince people to drink other styles of beer too.” Beyond these basics, the club only has two rules. The first is that home brew is always welcome, regardless of style and the second is to bring beer that cannot be purchased in Mississippi. Both of these rules violate state law.

When asked why he brews his own beer, Bo Brady, a recent Hattiesburg transplant believes that it is the perfect blend of science and drinking. “I liked beer but it wasn’t until I moved to Mississippi that I started to brew my own. It seemed like the appropriate thing for me to do. Mississippi had a limited beer selection and I need another hobby, maybe. There seemed like there was enough literature around and it was easy to access. I thought just give it a shot and it turned out awesome.” A common theme among Hattiesburg brewers is the lack of selection in Mississippi. Home brewing has become a creative outlet. Although some brewers create a new type or style each time, other brewers try to concentrate on a particular beer. Wallace has attempted to perfect an IPA for years. “I want to try to tweak some of the conditions to try to make that style a little better than the previous.”

David “Soup” Campbell enjoys many aspects of home brewing. “I enjoy tasting the beers that I make, I enjoy tasting them at different steps in the brewing process, I enjoy making the labels for the beer and I also like just trying to make a new beer.” Mass-market beers have become unobjectionable by their very definition. The very flavors that the beer club members embrace have been removed by the big breweries. The global beer industry is catering to the largest market possible. The mass-market beers have become homogenized to appeal to the largest possible population. This is the business model of the global beer industry. Many of the most unique beers in the world have an alcohol content that exceeds the amount allowed in Mississippi. The passionate brewers find this appalling. Ben Green started brewing 2 and half years ago. “I brewed a Saison, Belgian farm house ale. It turned out like a Blue Moon, which was not what I was going for. I now brew between 7 and 10 batches a year. My favorites are hoppy pale ales, which are over the top hopped and Saisons. I throw all kinds of crazy stuff in there, like lavender and let the yeast do their thing, and get nice and funky.” There is no appeal in a mass-market beer for Green.

When brewing at home the possibilities are endless. You are not constrained by what the state, distributors or simply what other people have decided you can drink. The creative process is in full bloom when deciding what style of beer to brew.

The beer club provides a place to share experiences and compare their home brews. “The beer club is my critic,” says Campbell. Green elaborates, “I definitely like to drink my own beer but I also like other people to drink my beer. I like people to taste it and have that big smile on their faces. Tell me that it is a great beer and that [the beer] is solid. This is one of the main reasons I do it. I enjoy making people happy.” These home brewers take great pride in their creations. Beer club is their social outlet. They come together to share new creations and new discoveries. The beer is the centerpiece of the community but the people and their relationships are what make the beer club special. Here they can swap stories, share recipes and provide feedback on each batch. Through their interactions, they are refining their language used to describe beer, their palate and becoming better beer tasters and brewers. The Hattiesburg Beer Club brings people that enjoy good beer together.

There have been grassroots efforts to change the beer laws all across the United States. All have been successful except in Mississippi. The Deep South, with its religious roots, has been slow to change. Alabama and West Virginia both altered their beer laws in 2009. Mississippi law restricts beer sales to malt-based beverages that contain 5% alcohol or less by weight, no beer or wine may be brought into the state across state lines and the law does not allow for home brewing. Mississippi beer lovers and home brewers are passionate about changing these laws. The grassroots organization Raise Your Pints is trying to get the alcohol limit increased in Mississippi. Most members of the Hattiesburg Beer Club are also members of Raise Your Pints.

“I would consider home brewing a hobby. The craft beer movement is the passion,” exclaims Campbell. Wallace completely agrees, “I enjoy brewing my own beer but I enjoy the beer more.” The beer selection in Mississippi has improved vastly in the past five years. The local grocery stores now stock a variety of beers; of course, they are all under the 5 percent alcohol by volume. However, Wallace elaborated, “Although the beer selection is not bad in Mississippi it pales in comparison to Austin [Texas] or the UK.”

What’s wrong with the beer we got? Come to the next Hattiesburg Beer Club meeting and they will tell you plenty.

Hattiesburg Beer Club

Raise Your Pints

Success and Failure on the Trace

2011-12-27T08:05:00.001-06:00

Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.

Dale Carnegie

I had 16 miles @ marathon plus 30 seconds scheduled for Christmas Day. I had some worries about this run. It wasn’t anything in particular but just a lot of little things.

· 16 miles is a long way – I have not run that since Boston (April)

· While 7:30 pace is not difficult – it is for 16 miles

· It was 50 degrees outside (not a big deal)

· It was raining outside (not a big deal)

· It was cold and raining outside (VERY BIG DEAL)

· I had run 10 miles the day before at a very easy pace (not a big deal)

· It was Christmas Day (can be a big deal)

So I suited up with a long sleeved shirt, gloves, compression shorts (since it was wet), running shorts, a running hat, and sunglasses. I walked the 1/8^th mile to the trace. I was high stepping and loosening up the legs. I decided to run towards campus for two miles (slight downhill) and then I would run to Epley Station and back. Running the slight downhill allows for me to get on pace easier.

I had a couple of gels stuffed up on my quads under the compression shorts. This has been working for me lately. But today, I had on a different kind of compression shorts. As soon as I started running the gels started to slip. These compression shorts were not compressing. This was 200 feet into 16 miles run.

Equipment failure - Strike 1.

Next, just walking and starting to run, I was hot. Not overheating hot but enough to know that I would be burning up at the end of the run. I took the gloves off and stuffed them into the waist band of the compression shorts.

Overdressed – Strike 2.

I only gave the run a quarter of a mile. I could not get on pace. I was running around 8 minute miles (for a quarter mile) but I was losing ground to the virtual nemesis. I know that running this route I can usually run 7:15ish at a conversational pace. My legs were tired. A much bigger factor is that my mind was also tired. Not to go into great detail, while Christmas used to be my favorite holiday – not so much anymore. The past few years I have scheduled large training sessions on Christmas Day to shut the mind down. It has been successful in the past. Not today.

Mental / emotional failure – Strike 3.

I walked home in the drizzling rain. I took a few minutes to regroup. I decided I could still go for a less demanding run. I changed the compression shorts. I ended the virtual nemesis 16 mile workout. I was going to go for a 4 mile run at any pace and see where I ended up. I secretly hoped that I would feel great at the 2 mile turnaround and continue the effort, maybe even push the pace! That is when the sky opened up. While not a thunder storm it was raining very hard. It was still cold. I watched the rain for a good five minutes. I put the bike on the trainer and changed clothes again – cycling shorts!

I have not been on the bike much since I have been concentrating on marathoning. I was not sure what was going to be possible on the bike. I wanted a solid effort but I did not need a failure. I programmed up a solid hour long (55 minute) workout with the working session being 3 x 10 minutes @ FTP (functional threshold power). I was using old numbers from the before the marathon training so I was not completely confident that I would be successful. It would be a challenge.

55 minutes later I was drenched in sweat. I was satisfied with a solid workout. My body and mind were quieted.

The next day, the weather conditions were the same; cold, drizzle and occasional rain. I still had the 16 miles on the schedule. I wore my tighter compression shorts and less clothing. My mind was into the run. I nailed it!

While the run was still challenging I had sorted out my failures from the day before. I had eliminated the strikes one by one and hit this session out of the park. I have had a lot failures in my training.

Failure is just another chance, an opportunity.

2011 Ole Man River Half Marathon–Charts and Numbers

2011-12-23T08:00:00.000-06:00

The 2011 Ole Man River Half PR – wow, what a lucky race.

As I am sure most of you know, everything has to be just right to get a PR. Why? Because it is the fastest you have ever run at the distance. A PR just won’t happen on its own (well, maybe that first year of running, but after a few years under your belt it takes a lot of work).

Race morning was a cool 40 degrees, very little wind but higher than normal humidity. For December, in the South, on a scale of 1 -10, I would give these conditions a 9 (maybe 9.5). A 10 would be 35 degrees, zero wind and no humidity. I want to be cold at the start of the race. But we were lucky with the conditions this year.

The Friday before and the days after the race were not what I would call ideal race conditions. I ran two days before the race and a couple of days after the race and it was tough – much harder conditions. Yesterday, during an 8 mile run (6 at tempo) the temperature was 65 degrees and drizzle (100 % humidity). In these conditions I would not have been able to maintain half marathon pace for even a 10k!

While no race PR’s are easy, this one might have been easier than some of the races in the past. Why? Because I paced myself better.

Even though it was a PR by 7 seconds the charts look very different. My average heart rate for the two races was within 2 BPM. 2010 was higher – 2010: 176 / 2011: 174. This was because of the blow up.

Boring stuff. These charts are for me. I am a visual kind of guy.

2010 – Notice the slowing at miles 2 – 4. I was just trying to hold on. The HR peak does correspond with the ‘fast’ at mile 5. I am not sure why that mile was fast. The difference between fastest and slowest miles was 20 seconds (6:26 / 6:46).

2011 – This was a better race. The heart rate progression was linear. Sure, the race got harder but there were not nay blow ups. Also, the pace was a lot tighter. The difference between fastest and slowest miles was 11 seconds (6:31 – 6:42).

This chart shows my average heart rate from 2010 and 2011. You can see that I went out too fast in 2010. I actually went out per the game plan but I did not have the fitness to maintain a 6:30 pace. That first mile was 6:26 pace. I still need to work on this because 2011 was also too fast but not enough to blow up (6:31 pace). By the second mile I had settled into my half marathon pace of just under 6:40. The difference was that in 2010 it was a struggle because of the blow up and in 2011 it was an easy transition to half marathon pace. I remember 2010 well; I was dying from mile 2 – 6 and just trying to hold on. This year I was running hard but strong and in control of my race.

I was able to go out at an appropriate pace and cruise the first 10K. I say cruise like it was easy – it was hard work, this pace is fast for me, but it is a lot easier than blowing up.

The question I am asking myself, could I have run faster if I had gone out quicker?

How do you pace your races? Do you go out slow, fast or steady?

Ole Man River Race Report - 2011

2011-12-20T07:00:00.000-06:00

The alarm went off at 4AM. I normally get up at 5, usually without an alarm. I am perfectly fine with 5AM most mornings, but an hour earlier, that seems ungodly. I rose and clicked the brew button on the coffee maker. I had set out a number of possible running outfits the night before. I was prepared for everything. Before dressing I jumped on the scale. It read 5 pounds higher than my normal. There have been a number of holiday parties and I have not been diligent with my diet. This worried me.

I poured myself two travel mugs and drove in darkness across town to meet friends for the drive to New Orleans. This race takes place at City Park in New Orleans – one of the largest and oldest urban parks in the country).

Botanical Gardens

I have raced the Ole Man River Half Marathon the past 2 years. Both of those years I achieved PR’s, first by several minutes and the next by several seconds. I was fearful about this year’s race. I developed a race plan in my head – I would go out at PR pace and then kick it up at mile 10 (or crash and burn). My confidence was lacking.

The drive was painless and I enjoyed the conversation with Dawn, Terri and Tanya. Tanya was gunning for a PR and Terri was going to pace her to the finish. Dawn had planned on running but a recent injury has her sidelined, she still rode down for moral support (and to pick up her race packet).

This is Louisiana. There is always beer at the finish line. On top of that, this race also has one of those pancake machines. You race and reward yourself with pancakes and beer. I call it a Vermont Car-bomb. I was actually thinking of getting a shot glass full of maple syrup and dropping it into my beer – mmmm. Good stuff.

I had brought several possible race outfits. Everything from log sleeves to sleeveless, from visor to insulated cap. At the start, the temperature was 40 degrees. I wore what I always wear – shorts, sleeveless shirt, sunglasses and a cap (I guess that is not what I always wear – I usually wear a visor). Oh yeah, I also had a pair of knit gloves. Standing near the start of the race I was already warm.

I had my virtual nemesis queued up for my PR time – that would be 6:40 pace for 13.2 miles. I always input just a little long so that the watch does not cut off early. I had looked at my past two years and I had run 13.15 and 13.16 miles (I would end up with 13.9 this year). This US Track and Field certified course is accurate. On top of that, I have become a better racer with the tangents. There is a run / bike path that winds its way along part of the course, most people follow the edge of the trail. Not me! I clip each and every apex on that trail. I do not want to run a yard farther than necessary.

Race Course

Although I have PR’d the past two years at this race, I have also gone out too fast. I was damned and determined to slow my roll and pace the first few miles better. I hate blowing up in the beginning and suffering to hold pace for 10 miles. Remember, my strategy was to hold my PR pace and then try to pick it up at the end (easier said than done).

The race started promptly at 8AM. I took off towards the front of the pack but not on the pointy end. There is also a 5K that runs the first couple of miles with the half marathon. There is no need to even pretend that you can run with the 5k big dogs. I settled into my pace with several whole packs in front of me. The pace was brisk but unattainable. It was hard but not too hard. Mile one came quick, people were starting to drop off and I passed a few. There was a large pack of 5 or 6 in front of me. I was two miles into the race but I knew I need the comfort of group. I accelerated and caught the back of the pack and settled in. There was not much wind but I run much better on someone’s shoulder than I do when I am out in the open. Mentally I attached the elastic band to the runner in front of me. It would pull and stretch but it kept me along. Even thought this is just a middle distance race I am amazed at ups and downs that I experience. There were times when I thought the pace was just right and other times when I knew I could not last. But I kept on; I used the pacing of the Garmin and group.

We were passing a few runners here and there. Some would stick and some would fade. We lost a few of our group. The group started to thin out. There were just four of us. I learned that the leader was named Cory. Once we had turned at the out and back point, dozens of people shouted his name. He had ready told me that this was a training run (he pointed out that he had already run 9 that morning) and he was pacing his buddy. He was pacing me as well. I made a point to limit the water stops. I had two gels with me and took them at miles 6 and 9. At mile 10, the guy that Cory was pacing yelled that he needed water. He was hurting – he was done with the pace that we were running. The group was shattered. I was now in my much familiar “no man’s land”. I hate this place. I can run the paces. I can keep from fading. The effort, however, is so much more. This is when self doubt creeps in – this is when you have to have your mantras ready. Game on!

I hunkered down and targeted the runner ahead of me. I kept my pace measured but I threw that elastic lasso way out in front. It caught him on the waist. I started to close the gap. It took nearly a mile to cover that 100 feet but the victory was mine. Actually, I was not speeding up, he was fading slowing – but in the late stages of a race not slowing down is the victory!

I was burning up in the 40 degree weather. The gloves had been off since mile two; the beanie cap now came off. I stuffed it in my running shorts. I was still sweating like it was the dog days of summer. My sunglasses had sweat dripping down the insides. I kept taking them off and clearing the moisture from my eye sockets. Finally, I took the glasses completely off and stuffed them in my waist band. I should have worn the visor (lesson learned).

It was too far to bridge to the next racer but I still held the pace. I was hurting – not a specific hurt but a whole body ache. I WANTED to stop but I was not going to allow myself to stop. The decision was made. I kept the pace and brought the run home.

I gave all to pick up the pace in the last quarter mile of the race. I ran towards the stadium and through the tunnel. The race finishes on the track at Tad Gormley Stadium. This is where the 1992 US Olympic Track and Field Trials were held. Olympic dreams were made here! I sprinted the last turn of the quarter mile track. The door to my half marathon PR time was closing quickly on the clock. I ran hard and passed the line. I was not sure if I had achieved my goal.

Tad Gormley Stadium

I crossed the finish line and waited for Cory and the other guy. I shook their hands and thanked them for carrying me. The next couple of runners, who I did not see the entire run, shook my hand and thanked me for carrying them! I love the camaraderie of sport!

I spoke with Dawn, who was bundled up in a blanket watching the finishers. There were no pancakes this year – my visions of a Vermont Car-bomb would be delayed. I ate light and drank a lite beer or two (not my favorite). Dawn and I saw Terri and Tanya finish a few minutes later. Tanya PR’d by 3 minutes. It was a great day of racing.

I ended up with a 1:27:27 (a PR by 7 seconds)!

Side note – I did see Nester at the race. It seems that he is at just about every race that I am at!

Heat training in December?

2011-12-17T07:30:00.000-06:00

I ran a short tempo run at lunch – five miles with the middle three fast. Not super-fast, but where I would like to run a half marathon. It was hard – really hard.

It was much harder than I wanted it to be. The temperature was the culprit. It was 70+ degrees and 90% humidity. This is not half-marathon PR weather.

NOTC’s 30th Annual The Ole Man River Half-Marathon and 5K is this weekend. I have PR’d the past three years. A cold front is on the way – 36 for the low on Sunday. I love it when a plan comes together (maybe).

The Basic Week

2011-12-05T07:00:00.000-06:00

I have started coaching for an ironman next year. I was extolling the virtues of the ‘basic week’ template. There is nothing rocket science about this but I really believe in it. You just need to look at your week and schedule various types of workouts at the same times each week. It is no different than doing laundry every Sunday afternoon or taking a night class. You schedule the sessions and before long it becomes routine. It is just an appointment on your calendar, just something you do. Easy stuff but it makes a difference.

In this meeting I pulled out a copy of some of my workouts from last summer. As most people that have ‘real’ jobs I do most of my long exercise sessions on the weekends out of necessity. For me this means that I do a long group ride on Saturday mornings, a long run on Sunday mornings and then a shorter recovery ride on Sunday afternoon.

During the week, I get on the bike on Tuesday and Thursday mornings – either on the trainer or a small group ride at sun up. The bike gets 4 sessions a week.

With regard to running, I like to do speed sessions on Tuesdays and tempos on Thursday, both during lunch. I will also pick up a few miles on Wednesday and Friday mornings – nothing special just 4 – 6 easy miles. The bike gets 5 sessions a week

The swim takes place on Monday, Wednesday and Friday at lunch – that just happened to be when Master’s Swim was meeting. I still like to swim at lunch during the dog days of summer.

It was summer time so the strength training was all but nonexistent. I would do an ab workout here and there but nothing structured.

I showed this basic week to my friend and pulled out a blank weekly calendar. We were going to decide what would work best for him. The very first question I asked him was what day of the week he wanted off. I believe an off day is of utmost importance and stress them to anyone that I coach. I talk about the gains not coming during the working sessions but during the recovery. How it does not do any good to go out and beat himself to a pulp, over do it, not recover and then skip or poorly perform the next session.

So I asked him, “What works best for you as an off day, Monday or Friday?” He looked at my basic week and asked, “Where is your off day?”

I had made a mistake. This was one of those do what I say not what I do moments. All I could say was that I should take a day off – I tried to justify it by saying that I think swims and a strength training session are non impact and not that strenuous and that they are not load bearing and that they are kind of like days off, etc, etc, etc, …

He had a very good point.

I am 4 weeks into my 16 week marathon plan for the Rock’n Roll New Orleans race on March 4^th (12 weeks to go). I have meticulously made a training plan that incorporates some very challenging sessions (several races at half marathon all the way to 30k), includes step back weeks and recovery days each week.

So, how am I doing? Friday was a scheduled day off. I did not run Friday. Maybe I can actually apply some of these principles to my running this year. Maybe I can put together a consistent 4 months of running and nail my marathon goals. I preach the SMARTER not HARDER day in and day out. Well, I’m listening this time!

I took Friday completely off ---- (except for upper body strength training).

Christmas Trees

2011-11-30T07:00:00.000-06:00

I helped a friend move a few weeks ago. A moving company was doing most of the heavy lifting. We were needed for the stuff.

And there was a lot of stuff. I am having trouble conveying what I am about to say. He had the largest U-Haul that you can rent and more than half of it was full of Christmas stuff.

You know the rubber made totes (the 18-gallon ones that are 2 feet wide by 3 feet long by 2 feet high), well, there were about 50 of them in red and green. We (Raland and Todd were the attic men) filled the attic and about a quarter of the garage just with Christmas decorations. I am sure their house is lit up fantastically but in the hot weather, moving this much Christmas stuff was comical.

Anyway, as part of my compensation (along with pizza and beer), I was given one of the Christmas trees (yes one implies one of several). I threw the 3 by 3 by 6 foot box in the bed of my truck. It must have weighed 75 pounds!

When I got home, I backed the truck into my garage and tipped the box out of the bed. There was no way that I could lift and carry this thing by myself.

The Friday after Thanksgiving is our typical start of the Christmas season. I pulled the truck out of the garage and we opened the box. We removed all of the pieces and laid them out on the concrete. I helped assemble the tree (a ladder was needed to put the top section on).

Happy holidays!

Lance - Thanks for the tree!

Hobble then Gobble Race Report

2011-11-25T16:21:00.001-06:00

I still had the clock and the timing equipment from the Shamrock 5K the previous weekend (last Sunday) so I needed to be early to the Hobble then Gobble 5 Mile race. Well, since I was going to be on site and I did not have to time the event I decided to compete. This is a tough 5 mile out and back in a hilly area of town (Lake Serene).

Once again, I had not really prepared for this race. There was no taper and I have not had an off day since the drive up to the Cheaha KOM bike event (12 days of training – 11 running days and 1 biking). Since we had gotten off work early on Wednesday (Thanksgiving Eve) I went for a short bike ride with a couple of friends. It was a little over 20 miles but I did do a couple of short, hard intense efforts. One such effort was the hill out of Sumrall. I have made this a segment on Strava. If you ride the trace you should upload your Garmin files to Strava and try to knock me off the KOM for the Sumrall hill – I’m on top right now but it should not be too difficult to knock me down a rung or two. (http://app.strava.com/rides/2451038#41460617) .

Back to the Hobble then Gobble. It was a cold morning here in South Mississippi. When I arrive at Lake Serene the temperature was in the low 40’s. An hour later at the race start the temperature had risen to about 50 (later it would be in the 70’s – nice winters here in Mississippi). In fact, I am writing this race report on my back porch grilling some chicken on the grill, having an adult beverage and wearing short sleeves and shorts.

The Hobble then Gobble is a big race around here. It brings out a lot of strong runners. It is also hilly and goes across two spillways – the water is ankle deep. You are going to get wet on this course.

Start of the race – look at that lead already.

Having raced the 5k 5 days ago I knew that I needed to better pace myself. I did not want to go out too fast this time. I set my sights on running a 6:20 pace. This would have been achievable with an off day the leading up to the race or on a flat course. Instead I noticed that as we ran across the levy there was a stiff breeze in our faces. My pace was already slipping to a 6:30. As we reached the first spillway I saw the runners up ahead splashing through. There is a wooden bridge to the side and a couple of people in front of me ran off course to use the bridge. I followed suit. I did not mind the extra 2 or 3 seconds for dry feet for a couple of miles. At mile one I would guess that I was in 10^th place. Not a great showing at this point but considering the big guns that can show up I just ran my own race. Between miles 1 and 2 I had moved up a couple of places but the leaders were already out of sight.

I was running behind Daniel McK. He is a very nice kid that shows up at almost every race. At the 5K last week I passed him half way through but he re-passed me and made it stick with a mile to go. He has gotten fast. I trailed him this entire race.

There was no choice but to get wet in the second spillway. Fortunately, it was only a few inches deep. I ran straight through it with no effort to limit the wetness. I was running hard. At this point I would not notice something as insignificant as wet feet. As I neared the turnaround I could see that I was locked into 4^th place. Now I just had to keep pace. I needed to keep the intensity at a rolling boil. I kept the effort high and focused.

I never looked behind me. You must never look back! If someone is close then they will know you are on the edge and it will encourage them. If no one is in sight then you will slow down. Never look back! (I guess you can look back if you are going to be the overall winner but even then you are probably just asking for trouble.)

I crossed the second spillway again and continued to run hard. I knew that I was in a solid fourth place. When I started the race I had a time goal of sub-32. With the slow starting mile and the hills this was going to prove difficult. I turned on to the home stretch with a mile to go. I was running full bore. When I got to the final spillway crossing I thought about taking the bridge again but it was full of walkers – there is also a 2 mile walk associated with the Hobble then Gobble. Through the water I went. An SUV was approaching. I threw a quick hand in the air and told them to stop. I certainly did not want to be splashed as I made the water crossing. They stopped in their tracks. I bounded through the water. My feet and shoes were now completely soaked but the end was near. I increased my effort. I would fight hard this last ¾ of a mile. I rounded the last turn and saw the clock in the distance, it read 31:4X. I sucked it up and dug deep. I trucked out that last two hundred yards. When I hit the line I heard Charles, who was timing the race yell “31:59!”

Sprinting for the finish.

Mission accomplished. I finished the race with an average pace of 6:24. That is not far off my 5 mile tempo pace but it is a much more challenging course than the trace.

First and second place finished minutes ahead . (Chad M., a kid who runs at university ran sub-28 and Terry L. ran sub-30). Daniel McK finished a couple of hundred yards ahead of me in the 31’s. I was proud of the effort. It was a good race for me.

I won my age group, I think my stache got second (http://www.movember.com). My friend Jason was close behind.

The bad news is I am a little slow on my paces. The good news is I have 3 ½ months to get faster for my A-race marathon!

Shamrock 5k–no PR

2011-11-23T07:00:00.000-06:00

I was asked to bring the clock to a local 5k this past Sunday. I think I have timed about 14 events this year. But this event was different. They only wanted the clock. They were going to handle the timing.

So I thought, why not, I’ll go ahead and race this 5k. These races are not my favorite and in fact, I have not raced a 5k since March 2009 (I looked it up). That race was on the trace and I got a PR – 19:09. In fact, I have a great average for PR’s – it is way up there at 90 – 95%. I can only think of 2 races that I have not PR’d in the past 5 years – one was a half marathon and the other was a full marathon (I’m throwing Boston out of this summary because I was hurt, factored collar bone and well, it is Boston). So I have a good batting average. It is only because I do not race often. Since that last 5k I have raced about 10 half marathons, a 25k, a 30k and a full marathon – plus 20ish triathlons including a full ironman.

But I usually get a PR. So I decided to do this 5k on a whim. And guess what? No PR. I missed it by 10 seconds. I was a little deflated but I can chock it up to a couple of reasons. These are not excuses – I did not get a PR – but they are reasons. I do believe that I am a faster runner.

I went out too f’ing fast (sub-6) and faded hard
ZERO taper. I ran 9 miles the previous day
PLUS started marathon training this week (bunch of miles)
Still recovering from Cheaha bike riding (read more)
HOT for November – it was 30 degrees earlier in the week
Hilly (compared to my PR race on the trace)
21 turns – damn tangents

21 turns, count’m

I won my age group (bunch of gift cards and a candle!!!). I had a good race.

This race has got me back into the racing mood. Bring on the halfs!

Movember update

2011-11-20T12:15:00.001-06:00

Well, I don’t have the speed or the moustache of Steve Prefontaine, but I am working on both.

Pre -

"To give anything less than your best is to sacrifice the gift."

I don’t have the bangs either.

New sock drawer

2011-11-19T12:39:00.001-06:00

Last month I cleaned out all of the shoes from my closet (you can read more here – House Cleaning) I am happy to say that I got rid of a dozen pairs of shoes. To be fair, regardless of how the shoes looked some were quite old. It is just hard to get rid of them. I guess you really can have too many pairs of ‘mowing the lawn’ shoes.

I was getting ready for a run this morning and opened my sock drawer. I looked at all of the running socks. Some were looking pretty tattered. I closed the drawer. I needed some help this morning. I opened up my ‘new sock’ drawer. It is funny, even though I run a fair amount of miles without socks (the whole triathlon thing – see Summer Feet) I really do like nice running socks.

I like new socks so much that hold back 1 pair every time I get a pack of socks. I put this new pair in my night stand. It is my emergency pair of running socks. That pair is always there.

I think it is a scarcity thing, it is a security thing if you will. I always know that I have at least one new pair of socks. I use that pair for extra motivation for a race or a particularly challenging session. Wearing new socks helps me meet my goals. I will put that one pair of socks into rotation when I buy another pack of socks. I just really like having the safety pair of socks.

A lot of my socks have been worn thin, threadbare. With marathon season once again upon us I decided to stock up.

I still have the safety sock in the night stand but I also have a ‘new sock’ drawer. These will slowly make it into rotation (I did put one pair back into the night stand).

I don’t see a problem here (23 pairs).

Cheaha KOM challenge-The Ride, day 1

2011-11-17T09:45:00.001-06:00

It was brisk when we woke up on Saturday. Some were stirring quicker than others. I debated several times on what to wear for the ride. I knew it would warm up throughout the day but presently it was in the high 30’s. I decided on the full gamut – arm skins, leg skins, a skullcap plus a sleeveless compression shirt base layer. I did leave the lobster claw gloves behind.

The seven of us headed out. Most were in good spirits, Raland was under the weather. Later this would prove to be food poisoning or some such aliment. It was to last for several days.

We headed out towards the mountain. It was a measured pace, not blisteringly fast. A minor wind blew against us and I was glad that I was fully dressed. This year I was amazed at how quick we arrived at shin bone. This is a gas station about 10 miles out from Lineville. We stopped to hit the facilities and I grabbed some fuel. Knowing that the ride would consist of climbs, I jettisoned most of my usual provisions pre-ride; I did not want to carry them up the mountain. I did keep a few gels; just in case, but the normal amount of gear (I tend to pack too much) was left behind.

Straight out of Shin Bone, the first climb comes quickly. If fact I would wager that, this short climb is the steepest of the trip. My memory of the last time immediately flashed in front of my eyes. You just had to power up it without using too many matches. This hill would be faster to walk up. The climb was short and steep. However, the day was young and the real climbs were up ahead.

We cruised through the first of the obstacles and continued forth. At the intersection of 281 and 49 we pulled to the side of the road to regroup. This is the entrance into Cheaha State Park. This is the climb up to the highest point in Alabama. Quite ominous, a funeral procession, hearse and all with a half dozen followers passed us. They were climbing the mountain as well. I am glad that we were not on the climb when they came upon us. That could have been difficult for everyone involved.

We hesitated for a moment deciding who would lead us out. I removed the skull cap and removed the arm skins. It had gotten warm. Raland, not feeling well, got a head start and led the group out. Dennis and Brooks, the youngest guys in the group, jump behind and followed. From the intersection to the top of the mountain it is just over 3 miles. However, there is a downward dip to start the climb. It is just a dip before the true climb. Once the road turned skyward, we all bunched up. The pacing was moderately hard for the first few minutes. Off his game, the group quickly engulfed Raland. Lance jumped on the front and pushed harder. I am not sure why or how but I got on front. I lasted just a minute or two before I fell back into line. The front traded places a couple of times. Brooks pushed hard for a while and then succumbed. Next was Robin. He pushed the pace for most of the climb. Actually, he battled with Dennis most of the climb swapping places several times. Keith and I were left in the wake struggling in third and fourth. We kept dropping back 10 or 15 yards and then having to double our effort just to catch their wheels again. There was not much of a draft at 6 MPH but mentally it was much easier to hold a wheel then to be out in no man’s land. We past the first rest stop with no hesitation. The last time I rode the mountain I pulled off and waited for the others. At least that is what I told them; actually, I pulled off to catch my breath.

Passing the rest stop, the climb immediately turned steeper. Our vision was tinted red with effort. It was like a veil of pain. We pushed further. I had forgotten the route and how little remained of the climb. There was a 90-degree turn to the left and the peak came into view. It was only a few hundred yards to the finish. I stood on the pedals and powered for one last push. The leaders were out of reach. I had dropped back a little bit to try to get out of the red but this left too little to close the gap. Dennis had powered past Robin in the last stretch and I had powered past Keith. The results for the east to west Cheaha KOM climb were Dennis, Robin, James and Keith in the lead pack. It was only a few seconds before the rest of the group came through.

We recuperated at the top. I was hurting. I grabbed some more fuel. From the cool, dry air and the hard efforts, I came down with a temporary case of sprinters cough. The lungs were crackly. Raland decided to stay at the top of the mountain while the rest of the group ventured further into the park. We knew that we had a long decent in front of us and another climb at the other end. We also knew from years past that we would have to turn around and climb Cheaha once again.

We screamed down the mountain reaching speeds near 50 MPH. I think I topped out at 44.X but I was not leading this charge. We were in the sunshine. I had made sure that I had donned my full gear again. However, with damp a jersey and the high speeds, I was freezing again. After a few minutes, we bottomed out in the valley and started the winding climb to the south side of Cheaha State Park. This is a wonderful highway to nowhere. It allows access to a series of hiking trails. There is very little traffic. In fact, most of the other vehicles were motorcycles enjoying the varied terrain and sharp switchbacks.

This climb out to Cheaha south probably does not count as a KOM but it was Brooks and I at the sharp end of the group. Keith had dropped his chain halfway up the climb. He did not make it to the top with the group. He was few minutes off the pace.

We started back into the valley. Dennis, Brooks and I were leading out. To be honest, I was in the wake of Brooks and Dennis for much of the ride, all day in fact.

Photo from 2009

At the bottom of the valley, the road once again started to rise. The effort turned high. Brooks and I traded places a couple of times. Dennis was on bonk and fell back a few hundred yards. The difference for me in this climb was that I was able to ride my own pace. I was on that very hard effort edge. I was not getting into the red. I was not burning matches. Sure, it was hard, very hard in fact, but it was manageable. It was a steady very hard effort, but not too hard. Brooks slowed just a bit once or twice and I surged ahead. He was right on my wheel. He was working hard. With a half mile to go to the top, I put in a final attack. It was everything that I had. I climbed out of the saddle and stood on the pedals. It was all or nothing. I got a gap. I was charging full speed. Brooks was unable to respond. I won the second Cheaha KOM.

Once again, I pulled into the peak and nearly collapsed. I arrived just in time to see Raland continuing to struggle. I sat down on the stairs of the visitor’s center. Brooks was just behind me followed shortly after by Dennis.

Photo from 2009

We regrouped at the top again before we made out decent. This time it would be down the mountain, west to east. This is a much more technical decent. Raland took off first followed by the group. Dennis quickly separated himself with his superior downhill capabilities. He literally walked away from us. Later he said that the sweeping turns were wide enough that he did not think you would need brakes at all. Well, I needed brakes. I needed brakes early and often.

We regrouped again and headed for home, Lineville. The return trip was at a more sedated pace.

We arrived back at the vehicles with 50+ miles on the odometer. Fun was had by all (well, most).

Our times were so much faster this year. We had all improved so much in the past two years. However, looking back I was impressed with how well we had managed the previous trip. This was out of our comfort zones. We really did well.

Cheaha KOM challenge–The Drive Up

2011-11-16T07:13:00.001-06:00

The Cheaha KOM challenge was a lot of fun this past weekend. Seven of us total drove up from Hattiesburg to a cabin located on Lake Wedowee on the Eastern side of Alabama. Five of us were from the original crew two years ago and two were fresh blood.

One group, the younger guys, left Friday morning early in the morning. They wanted to get a ride in before the weekend. We, the older guys, left just after lunch. We did not want a ride before the weekend. I almost treated Friday as a mini-taper. I did not want tired legs prior to the big climbs.

If you recall, we all live in Southern Mississippi where you have to find the hills. We also ride a lot on the Longleaf trace, which is a 41-mile rails-to-trails (rails-to-trails means FLAT). The hills would be a challenge.

The younger guys did indeed get a ride in before we arrived. This cabin on the lake is quite beautiful and there are many activities to occupy ones time, there is a pool table. So, after a long drive and seven guys in a cabin, what do you do? Well, you challenge each other to every possible test of strength.

I am glad there were few photographs of the chin up test, the arm wrestling, the plank off (yeah, kind of embarrassed about that one) or the box jump competitions. I am happy to say that I think I won the chin-ups and the plank off. I was an also ran in the arm wrestling – I really had no chance on that one.

I did not participate in the box jump competition. I am not sure how my better judgment prevailed but I was merely a spectator. The competition started with some easy jumps on an ice chest. I could have done that jump. However, it quickly escalated to the kitchen counter top. I think it was a standard counter top of 30 inches. But, like most kitchens, there were cabinets over these counter tops. This was an impossible box jump, at least to me. That did not prevent others from attempting the effort.

We had a fall. Ouch, someone landed on their tailbone and that mercifully ended the box jumping. Playing pool would be the extent of the competitions for the rest of the night.

We would be up early for the Cheaha KOM challenge.