Old Man Mid Pack Runner

Beauty of the track

2012-02-24T12:54:00.000-06:00

Never thought I'd think of the track fondly. It hasn't been so many years ago that I hated it. That may be a little harsh, but definitely a strong dislike. Perhaps, it was because I pulled a groin climbing the fence to get onto the track. I've even gone so far as to mark out 100 meter increments on the quarter mile stretch of road in front of the the high school where the track was located.

This mornings workout was my second Jack Daniels workout in my six week quest to sharpen up for a fast 5k. The first effort on Wednesday was a bust. The workout was pretty simple.

2 x 2 miles at T pace

3 x 800 meters at I pace

3 x 400 meters at R pace

The 2 x 2 miles at T pace went really well. Not hard to get on the right pace with the GPS and then just ride it out for 2 miles. Recover and repeat. No problem. (also didn't hurt that my VDOT put this pace at 6:51, marathon pace only a few months back) The problem was the 800 meters at I pace on the road in the dark. Went out to fast, (story of my life) and then gasping through eternity, only to find out I've only gone a quarter mile. One more quarter at that pace wasn't happening. Bleah. Tried a couple more times, but still couldn't get it to work. Just slogged it back home after regrouping with the W brothers after they had finished their workout.

Today's workout was a solo effort. Couple of the guys headed over to Saddle Drive for some hill repeats, it was the track for me. May also have helped that the workout started out with fast stuff, a little slower effort and then back to the fast stuff.

4 x 200 Meters R pace

4 x 1,000 meters I pace

2 x 400 meters R pace

Two things really made this effort work. Being honest with the VDOT and the track. I used last weeks 5k effort chasing the fast guys and BQ1 as my basis for the 50 value. This seems to be about my starting point most years. I've tried to start out at a level higher and it didn't work. This table gives the VDOT.

Using the track instead of the road is huge. For me, it's being able to see how much more distance is left in the current repetition. Plus, being able to look at the watch at 100 meters and know, to fast or to slow. I try not to look at the watch anymore after that, only to make sure I'm still on pace. Only wish some of the guys would come out to the track. That makes the effort even easier. Either chasing the fast guys, or trying to keep someone from catching me. The efforts just seem different with more bodies on the track.

I've run a couple of races where the finish is on the track. Actually they're both in Murfreesboro, the Boro Dash and the Middle Half. One's a 4 mile turkey trot and the other a half marathon. Not much speed left at the finish of the half, but still something left after 4 miles. Especially, if you're trying to chase down another runner. Shot of me getting out kicked by someone a lot younger than me.

Running mistake number 99, give or take

2012-02-21T11:31:00.000-06:00

Lot's of times I don't think actions all the way through. Sunday, I decided to go caffeine free. Why? I don't know, the fast guys don't drink coffee. I'm not willing to go to the extremes they do with their diets, damn sure not going to give up my beer. Coffee, no biggie, right?

Didn't seem like it Monday morning. Slept in and didn't go for my run. (stopping the running streak sure makes taking days off easy) Drank a cup of green tea and I was good to go. By 10:30, I only had a dull headache. By afternoon, when I was normally sipping that 3rd cup of coffee on the day, the dull ache was increasing. Still, manageable, no pain no gain. The first day has got to be the worst.

Don't know if it was the wind last night or the lack of caffeine. I woke up at least 4 or 5 times during the night. Met the guys for our morning run and my head was pounding. Supposed to run a workout, but the wind was just to strong. (19 mph with 27 mph gusts) Anyway, I felt like crap. Got back to the house and brewed up a pot of coffee. Guess, I'm just weak. I'll keep the coffee.

Relay Rutherford

2012-02-20T06:16:00.001-06:00

I've always wanted to run in a relay race. What's better than running one in my own backyard. May 12th is the date. It supports a great cause, the Juvenile Diabetes Research Foundation.

Relay Rutherford is a 55 mile team relay running event that crosses Rutherford County, starting in Eagleville and ending in Smyrna. Teams consist of 5 or 10 members and runners can swap out as many times as needed during the race at the designated check-points. The event is being sponsored by Fleet Feet Murfreesboro and Leadership Rutherford. Proceeds benefit Juvenile Diabetes Research Foundation.

Here's a link to my donation page, should you wish to donate.

Rain and running smart

2012-02-19T10:26:00.001-06:00

Rain finally got here this morning. Kinda hoped the guys wouldn't show up for our Sunday long run. Pulled into the lot at LBC and as usual, they were waiting on me. Would have actually been on time, but couldn't decide whether or not to go with the tights or shorts. Rain and 39 degrees, so the shorts won out. But, I did wear the calf sleeves.

Didn't count on the wind. First couple of miles into the wind weren't fun. Glad to make the turn into the treeline and get some relief from the wind for a few miles. Rain never let up the whole way, actually picked up intensity the last couple of miles. Nice easy pace, except for one mile where I got a wild hair up my ass and decided to run a marathon pace mile. (just to see if it was doable, it was) Even though I felt like keeping it going; I wisely stopped and waited for the guys to catch back up. No use racing a recovery day.

Trying to lay out my training for the next few weeks. Something like this, is whats worked in the past. Straight out of Jack Daniels and what worked for the Boulevard Bolt.

2 x 2 miles at T

3 x 800 meters at I

3 x 400 meters at R

12 miles on the day

4 x 1,000 Meters I

4 x 200 meters R

3 x 400 meters R

12 mile long run, 41 miles for the week 2 days off

20 minutes at T

3 x 400 meters at R

2 x 1 mile at T

8 miles on the day

6 x 200 meters R

3 x 1,000 meters I

3 x 400 meters R

7 miles on the day

13 mile long run, 37 miles on the week 3 days off (what the hell?)

2 x 2 miles at T 7:05 pace

1 x 800 meters at I 3:14

2 x 400 meters at R :91

2 x 2 miles at T 7:05

12 miles on the day (pretty slow paces, huh)

45 minutes at T 7:05 pace

6 x 200 meters R :45

10 miles on the day

13 mile long run, 51 miles on the week, one day off (that’s more like it)

4 x 200 meters R

2 x 400 meters R

3 x 1 mile T

1 x 1,000 meters I

4 x 200 meters R

10 miles on the day

6 x 1,000 meters I

4 x 200 meters R

8 miles on the day

12 mile long run 46 miles for the week, one day off

4 x 1 mile T 7:00 pace

6 x 200 meters R :45

9 miles on the day

40 minutes at T 7:08,7:01,7:04,7:05,7:00 (seems slow now)

4 x 200 meters at R :45

10 miles for the day

14 mile long run, 45 miles for the week 2 days off

4 x 1,200 meters T 7:05

4 x 200 meters :45

8 miles for the day

Monday off, Tuesday speed workout (above), Wednesday 4 easy, race on Thursday.

Looks like I was using a VDOT of 47,48. Right were I'm at now (2007). Target VDOT is 52,53. About were I was for the Flying Pig.

Even the VDOT ?

2012-02-18T09:06:00.001-06:00

Piggybacked on the fast guys workout this morning. They're in the homestretch for their training for their next marathon. Think their workout was 4 x 5k at marathon pace, picking up the pace with each repeat. I thought it would be a good opportunity to simulate a 5k race. BQ1 joined us as well.

Pace felt really comfortable for the first mile. The second mile wasn't as comfortable, but still doable. Stayed with the guys and focused on not losing contact. The third mile was all about trying to stay connected to the group. Lost contact, but didn't cave as normal. Just tried to maintain the turnover and not go completely anaerobic. Only fell a few seconds off the guys. Splits were 6:24, 6:25, 6:31.

I'll equate that to about a 20:00 5k. Or a 50 VDOT. Not quite were I need to be but a little better than I thought. Still like to lower it to around 53. That's where it's been for all of my PR's the last couple of years. Odd or coincidence that my VDOT is the same as my current age?

Stopped the streak

2012-02-16T11:37:00.001-06:00

Set the alarm, same as usual 3:30 am. No plans to meet any of the guys in the herd this morning. Just another day of running. Snoozed it and went back to sleep. Tired of keeping the streak going. I'll let it end at 232 days.

Running streaks are pretty silly anyway. I've stalked some of the logs of the streakers on Running Ahead. Whoopity shit times for most of them. (yeah, I'm no speed demon) Plus, come on, running one mile. Why even bother putting on your shoes. Guess that's why I came up with 4 miles per day for my minimum. Hell, it could be any arbitrary number. Only person that it matters to is the streaker. Or the person who's been streaking for 30 to 50 years and makes the news when they die or their streak ends.

At least this time, I wasn't forced to stop because of a injury. Only reason I started this streak was to try and get back into shape after breaking my collarbone. Mission accomplished. What it hasn't really done is make me faster. It isn't like I'm not training to get faster. It must be the workouts aren't what I need. More race specific, with the right balance of miles to peak at the right time.

Time to go back to the Jack Daniels program. That's the training that has lead to some fast times for 5k's and the annual turkey trot race.

Maybe, I'm just grumpy because I didn't run this morning.

over the hill

2012-02-13T09:08:00.003-06:00

11 Random Things

2012-02-08T15:01:00.002-06:00

Saddened to hear of the passing of David Hall of Lighting 100.

Got tagged by Lisa, so here we go. Usually don't do this kind of stuff. Started this response a week ago and still haven't finished it. I'll just throw it out at my stopping point and leave it at that.

Here are the Rules.

You must post 11 random things about yourself.
Answer the questions set for you in your tagger's post.
Create 11 new questions for the people you tag to answer.
Go to their blogs and tell them you’ve tagged them
No stuff in the tagging section about "you are tagged if you are reading this." You legitimately have to tag 11 people!

11 Random things about me.

Lisa's blog got me started blogging a couple of years ago.
I'm an Air Force brat. Dad was a Major in the Air Force. I was in the Army Reserve for 6 years, enlisted.
First car was a 1965 Ford Fairlane
I owned a motorcycle for a few years, before I got tired of riding in the cold. It was Kawasaki 750.
I've dabbled in stained glass, water colors and photography.
No way I'm giving up my beer or meat. No crazy diets for me.
I take a multi-vitamin every day. Maybe it helps, maybe not.
I'll be 50 years old this month. Now I do feel old.
Fan of tattoo's.
Only 5 pounds heavier than in High School, but an inch taller.
Love old cars and motorcycles.

Here are my questions from Lisa.

1. How old were you when you started running? 26 years old. Quit smoking sometime in December after my last exam at MTSU and started running after that. All this 3 months before Darrell was born.

2. What motivated you to start running? Dad was a runner. It was a good distraction from smoking.

3. Do you ever catch any flack from friends/family if you look at your running schedule before you say "Yes" to plans. (I have!) Don't we all, at one time or another. Think its tolerated at different levels.

4. If $ were no problem, what race would you love to do, where & why? One of the big ultra's out west with the mountain views, climbs and descents. Leadville or Western States.

5. What is the biggest mistake you've ever done in a race? Really. I've blogged about all of the mistakes in marathons. Giving up, it's real easy to do. Tougher to muscle through bad patches in a race.

6. If you were told you had to choose between cake & ice cream OR running, which would you choose & why? (I would choose running but I'd be depressed over no cake & ice cream for the rest of my life.) I can do without cake or ice cream. I'm a grumpy, old grouch if I don't run.

7. Which do you prefer, running in groups or alone? (I LOVE GROUPS, but sometimes being alone is so very welcomed!) For the last several years, it has been groups. Probably because the first several years were solo runs.

8. Which celebrity would you run with living or dead? Never thought about it and probably wouldn't even given the opportunity. Rather sit down and drink a beer.

9. If you've completed a marathon, how long do you typically wait to run again? The next morning. It makes a huge difference in the recovery.

10. Which seasons are your favorite & least favorite to run? (summer really sucks here!) Early fall, when the leaves are changing and falling, would be the favorite. Late winter is the least favorite, about this time of year, January-February.

11. What is your favorite sport to participate/watch other than track/running related sports? Football. I love to hate the Titans. When I was younger, it was the Colts, back when they were in Baltimore. The current version of the Colts, bleah.

clawin' my way back

2012-01-29T10:46:00.000-06:00

Seems like it anyway. Maybe, I'm overtrained? Haven't recovered enough? Still only a couple of weeks into the speed build up. Barely able to hang on to the pack this morning for our long run in the hills. I fell off the back with the last 2 hills. Waved the fella's to go on without me, but they waited for me. Was able to squeak out a couple of semi-up tempo miles with BQ1, pulling and the rest of the guys biting at our heels.

At least the pace was better than last weeks effort at the Zoo run. I knew going into the race I didn't have any speed. It was supposed to be a chance for Dylan to race and me to drink some beer with the guys.

Tried to sabotage BQ1²'s race that didn't work. (Pale chaser on the way to the line) Tried to keep BQ1 in sight that didn't work. (800 meters and I was done) Tried to run tempo pace that didn't work. Tried to not get chicked by a grandmaster female, barely able to accomplish that one.

Dylan on the other hand, had a great race. He lined up with me up front and I pushed him back to the first kid his size behind us. Hard to tell him he ran a great race when he finished behind me, but he damn near caught me. Not to bad for a 10 year old. Unfortunately they changed the age groups and all of the older kids beat him to the line. He was the fastest 10 year old, but that didn't get him anything. Don't know if his disappointment will encourage him to actually start training or not.

No shortcuts to fast. Portion of an amusing spam email, below. Scarey that have I have become the target of emails to try and make me faster.

Yes, You want to run faster or

Yes, You know someone who wants to run faster or

Yes, You want to get fitter or lose weight or

Yes, There is a “NEW” answer to all these very statements - YES !!!

back to work

2012-01-16T11:16:00.000-06:00

Recived this cryptic message from BQ1 about our sunday long run.

LBC @ 6:00.

Running this: http://www.gmap-pedometer.com/?r=5252339

Since you want 13ish I thought maybe you could keep "the Fast Master" company for his first leg and turn around whenever you need to. I’m going to head straight down 96 to Milton and meet him at the Milton store (that old cajun restaurant that’s closed). I’ll be at mile 6, he’ll be at mile 9 so I’ll give you guys a 15 min head start so I don’t have to stand around in the cold. I’ll get 17 and change, he’ll get 20.

What the hell? We've all run pieces of others workouts to get want we wanted or to help them out on part of their long run. And they've done the same. Just took awhile for it to sink into my dense head that this was just one big 20 mile loop, versus the out and backs or double loops we've done in the past. Above is the elevation profile for BQ1's 20 mile route. (really just the first 9 miles and my piece back to LBC) I only ran the first 9 miles and then headed straight back to the car. He picked up the Fast Master at that point and escorted him the rest of the way home. Pretty cool way to run a long run. I ended up staying at a steady pace home, guess the downhill really helped with that. Plus, got close to 15 miles.

Time for me to get back to work on speed. I've recovered enough from the sub 3:00 attempt at the Rocket City marathon. Next goal is a sub 18:50 5k. Maybe at Purity or the Special Kids. Haven't thought out the race yet, just the work needed to get ready for the attempt. Going to start with hill repeats and some short road repeats for a couple of weeks before I hit the track. We've already got 2 weeks worth of hill repeats done. Looks like a couple of the guys will be able to tag along in the coming weeks. Only 6 more weeks of winter, give or take.

Backwards?

2012-01-11T12:29:00.004-06:00

Supposed to meet the fella’s this morning for a run. Got up and it was raining hard. Checked the email and everyone had bowed out. I decided to run from the house, but waited to see if the hard rain would move out. Looked like it on the radar.

Running in the rain isn’t that big of a deal, especially only for 4-6 miles. The temperature was a balmy 55 degrees. Not so much fun when the wind is blowing and the temperatures are in the 40’s. I’ve raced a half marathon to a PR in a pretty hard rain. Run plenty of training runs in cold rain, pouring rain, sideways rain and rain with brilliant/bright/hair standing on end lightning.

Of course I didn’t have to run in the rain. It’s just easier to run in the morning versus waiting until the evening after work. Don’t want to join a gym or try and run on a treadmill at one of the fitness spots. That’s just not a good allocation of my time and I’m too cheap to buy a treadmill. Plus, I really don’t like running on treadmills.

Didn’t notice until the end of the driveway that my shorts were on backwards. Don’t know how I managed that maneuver. May have been my haste to lube everything because of the rain. I know the last lube spot was my inner thighs. Oh well, didn’t turn around and swap them around. Hell, I was going to get soaked anyway, what difference would having my shorts on backward make? Did notice the first couple of miles that my ass felt like it was bare, probably ‘cause it was the only dry spot till that point. Pretty strange feeling. Decided 5 miles was plenty, because the rain seemed to be getting harder and after the turnaround the wind was really blowing in my face.

The stupid/silly running streak didn’t really have much bearing on deciding whether or not to run this particular morning. Maybe when it’s colder, I’ll let it go.

Bucket List

2012-01-09T11:31:00.000-06:00

Saw this on Naresh's blog and really liked his bucket list. I like the way he adds another item as one is checked off. Just as I figured lots on the interwebs about bucket lists. Basically a short list of things you'd like to do before you "kick the bucket". May help to think of them in categories: travel, adventure, helping others and self improvement. Nice blog entry here for the top 20.

Researching other lists, I discovered I've already done quite a bit that others have on their list. Makes sense that your list will be ever evolving depending on where you are in your life cycle. I'm currently in excellent health and "cough, cough", middle aged.

Some of the things, I've taken for granted but have already accomplished.

Travel: Germany, Berlin (before the wall fell and on the east side), Spain, Holland, France, Paris, Louvre, Notre Dame, Mexico, Bahamas', Grand Cayman Island, Chicago, Boston, Atlanta, Dallas, Houston, beaches

Adventure: run a 5k, 10k, 50k, Boston Marathon, half marathon

Two lists with probably one item on just about everyone's list.

"Seven man-made wonders of the world"

1. Machu Picchu, Peru
2. The Colisseum in Rome
3. Petra, Jordan
4. Christ Redeemer, Brazil
5. The Great Wall of China
6. Chichen Itza, Mexico
7. The Taj Mahal, India

"Seven natural wonders of the world"

1. Grand Canyon
2. The Great Barrier Reef
3. The Harbor at Rio de Janeiro
4. Mt. Everest
5. Northern Lights
6. Paricutin Volcano
7. Victoria Falls

My list
Africa, safari and Victoria Falls
Great Wall of China
Grand Canyon
New York, the city
Alaska
50 mile trail run somewhere out west in the mountains
deep sea fishing
stay healthy
clean up the Stones River Greenway

And when I do kick the bucket, cremation with the ashes scattered on the trails in Percy Warner Park.

6th Annual Dirk's Fat Ass 50k

2012-01-01T19:37:00.055-06:00

Little scare first thing this morning. Weather radar showed one rain cell headed towards Murfreesboro. The only rain in the state of Tennessee, crap. Luckily, the rain ended about the time we started. Warm 60 degrees for the 33 runners who started. Only real concern with the weather was how much wind we'd get. Temperatures cooled to maybe 50 degrees. Awesome weather for a long run.

I don't consider myself an Ultra runner. So, it continues to amaze me listening to the different runners stories and races. That's one of the things that make the 50k a great distance. Lots of time to talk with lots of different runners. Only managed to get a few pictures, early. Really should have kept the camera for the second and third loops when the skies really cleared and the sun came out.

Only talked with Joseph a little before we started. He started early and had already run 15 hours. Wow. He ended up running 65 miles total for the day. What a way to start out the new year. (last year, 50k wasn't enough, he ran 33 miles with Lisa and Jennifer)

Lots of ultra veterans on hand again this year. Couple of hardy souls who ran the "Recovery from the Holidays 50k" Saturday and then today's 50k. (Rob, Mike Y.and Mike M.) Didn't realize David held the US 100 mile record for 50-59 year olds. Nor that Sue had run 91 miles in the same race where David just missed the 60 year old record for 100 miles. Seems at least half of the starters have at least 30 or more 50k to 100 mile races on their resume.

Tried to stick to my plan and not give up to much time at the aid station. Didn't do so well, in that regard, almost 15 minutes total, way to much time. Cost me the sub 5:00 hours I was shooting for, but did enable me to stay fueled enough that was able to run the last couple of miles with a little bit of gas in the tank. That's a damn good feeling, compared to some years.

Saw a GUTS sticker in the parking lot, but forgot to ask about it. Georgia plates, from Cobb county. Pretty sure it was Karen and Don. Unfortunately I failed to mention the way under the train tracks, should a train stop on the tracks or you didn't want to wait for it to pass.

Ideally I'd like to find a venue for this run where we could build a fire, have a little bit more shelter from the wind and that would allow beer. Not that I'm really even looking. Pretty hard to beat the logistics of having the start/finish/aid station within 2 miles of one loop and 3 miles of the other loop. The 3 loops aren't that bad. Most of the other Fat Ass races I found have 5 or more loops. Probably helps to keep the costs down and only have a single aid station.

17 finishers this year. David, Sue, Charlie, Dirk, Brittany(1st timer), Mike Y, Kevin, Karl, Paul, Mike G, Lisa, Jennifer, Justin(1st timer), Rob, Mike M, Karen and Don.

6 months of wind

2011-12-30T09:12:00.008-06:00

Hate running in the wind. Even this morning, first couple of miles were into the wind. It was a warm 44 degrees compared to yesterday's 28 degrees. Still it felt colder for the first mile or so, because of the freakin' wind. Don't know why suddenly the wind is such a big deal. Jeez, when I lived in Texas the wind blew all of the time. Don't remember it being such a nuisance.

Somewhere in the last couple of days, the running streak hit 6 months. Still going. That's about the only running related victory for the year. Every year most of the message boards have a thread about running accomplishments or PR's. Nothing for me. I've run a 50k, a few marathons, a couple of half marathons. Lucky to not have any running related injuries this year. No plans to let the streak end any time soon. Though the toughest running months of the year are coming up. January and February are usually the coldest months of the year.

Dylan ran last night in the fun run the Murfreesboro Parks and Recreation department sponsored. They had a pretty decent turnout, maybe 60 people. Good to see in Murfreesboro. I walked around in the opposite direction, hoping to run into Paula and her Dad, but missed them somehow. They took the inner loop around the pond. Surprised they haven't finished paving the road or making a parking lot.

Next race for Dylan will be the Zoo run. I'm running as well, but it won't be fast. Not enough time to squeeze in enough speed work in the next 3 weeks. Should still be a little bit of fitness from the marathon build up. The Fat Ass 50k, this Sunday shouldn't be more than a long training run. Only goal is to finish in less than 5 hours.

handcuffs behind Gentleman Jim's

2011-12-23T11:43:00.028-06:00

That's no place to be 2 days before Christmas. That's not exactly what I was thinking when I saw the dude in cuffs surrounded by the 'boro's finest. Well, at least 3 squad cars worth. I was more worried they'd be wondering why I was running into the adjacent park. (it's a prime poop spot, just went all the way in the back, so I would know if they did notice me.) Wonder if he'll make the bizarro news? "A female employee of a local tattoo shop accidentally shot herself in the calf Thursday when she began to wipe a water ring off her desk and knocked a gun onto the floor, causing it to discharge."

The holiday season is in full stride. Didn't gain any weight over thanksgiving, but have managed to put on 3 pounds in the last week. It's the combination of fewer miles and lots more sweet foods. Not about to give up on any of the sweets. I'll burn all of this off on January 1 in the Fat Ass 50k. I've been practicing my ultra shuffle the last couple of runs.

Started looking at miles run for the year. Right now I'm at 2,482 miles with one more week to go. edit to add (I ended the year with 2,533 miles). Only biked for 365 miles. Most of that was after I broke my collarbone in May. About the same mileage as last years, 2,409. Most ever is still the year of the Pig in 2009 with 2,749.

Ran past the rubble of the old Murfreesboro hospital this morning. Such a shame that hardly any buildings from the 1800's are still standing. (the hospital was built in 1927) Even more disgusting is the demolition of a civil war era building for "spec" building space. Someone must have to much money if they can continue to build strip mall space when other spaces have been vacant for years.

Won't be able to make the "fun run" next thursday. Sadly, Murfreesboro doesn't seem to realize that 80% of the workforce commutes to Nashville every day. They can't make it back to town by 5:30, they'll still be stuck in traffic. At least they've got the trails and continue to build more. Maybe I can get someone to take Dylan, that's great stuff for the kids.

Rocket City Race Report

2011-12-11T06:09:00.007-06:00

Overslept by 20 minutes. Actually had the most peaceful sleep ever before a marathon. I didn't wake up once during the night. No tossing and turning. Usually I'd be up every hour or two. Guess sleeping in my own bed does the trick.

Paula and Dylan drove down with me. We had to make one stop, because I'd forgotten lube for my feet. Trip down wasn't bad, just at 2 hours. Hadn't checked the weather before we left, and surprised to find temperatures at 35 degrees. I'd thought it would be colder, but not quite as windy. It was overcast as well, which made it seem even colder.

Got my bib and found the W brothers. We all went up to their room to chill out for the hour before the start. I decided to go with shorts, calf sleeves, beanie hat, mittens, a compression long sleeve and another layer for the wind, an armless Fleet Feet t-shirt. Didn't wear my race ready shorts with pockets for my gels or succeed caps. I planned to carry them.

Left the hotel with about 15 minutes to go, because the lube that I just bought, I'd left in the van. Went back out to the van to lube up. Had all of my stuff ready to go and the cannon fired. Holy shit! I thought they'd started the race early and I still had one shoe off. Figured out quick enough that was just the start of the wheel chair race. Gathered up my gels and succeed caps and somehow lost 2. To late to get anymore. (mistake, should have grabbed 2 more) Jumped out of the van and jogged to the start.

Should have hung back in the van another 5 minutes or more. Last time I ran this race, I stayed in the hotel lobby until the masses moved to the start. Oh well. This did give me enough time, 10 freakin' minutes to go find a spot to take a leak. Found a loading dock adjacent to the start that was out of the wind. Talked with another masters runner who was running his first marathon. His half PR was a 1:14 and wasn't sure what to expect. Never saw him again.

From the gun, I decided my strategy would be to run as close to 6:49 as possible. When the wind was at my back a few seconds quicker. The first four miles were a loop around downtown and then back by the start for the stretch heading south. Mile 1-4 splits (6:50,6:51,6:36,6:43)

Met up with KC and we ran together for awhile. The 3:00 pacer was a no show. We knew once we made the turn around mile 15, the wind would be in our face. Saw JL ahead earlier and had thoughts of keeping him in sight, but wisely decided to let him creep on ahead. Mile 5-10 splits (6:41,6:48,6:46,6:53,6:52,6:57)

Seemed like we had a pretty good little pack together until about 10 miles. This part of the course is a slight downhill and the wind seemed to be at our backs, so I picked it up a smidge. According to the Garmin I was on a 6:47 average pace at this point. Hit the half way mark at 1:29:40 with 20 seconds in the bank. Mile 11-15 splits(6:44,6:49,6:52,6:54,6:59)

Mile 15 was the first slow mile, but it was into the wind, expected. The bigger surprise was the next mile a 7:34, yikes the wind was kicking my ass. Sucked it up and trudged on, but lost contact with the group. This is when my quads started tightening up. I hadn't taken any of my succeed caps. Dropped one when I took a gel. Didn't really think they would be a problem. I knew from the start that I only had 2, so I counted on taking one at about 18 miles and then another around mile 22. I had been drinking powerade/gatorade every other water stop and my gels were on schedule. Mile 16-22 splits (7:34,8:43,9:44,10:10,9:58,11:24,12:00)

Did the first walk at mile 17. Quads were tight and cramping but not locking completely. Continued this off and on for quite awhile. Tried to latch on when BQ1 went by and the same when his brother finally caught me. At mile 21, I stopped completely and drank at least 4-5 cups of powerade/gatorade. Another couple of miles of the run/walk before everything loosened up enough to slog the last 3 miles home. Might have helped to that the sun came out somewhere in the last hour. UGH. Mile 23-26 splits (10:52,8:37,8:36,8:16) and 7:34 pace for the .32 according to the Garmin. Only able to get to close to 8 minute mile pace after the cramping eased and able to run nonstop.

BQ1 finished in 3:09 (plus 3rd in age group). His brother continued the family tradition and qualified in his first marathon with a 3:14. DT got his qualifying time as well with a 3:17. Celebratory beers all around sure tasted great.

Cramping quads is a new one for me. Must have been the cold, wind and not enough sodium. Odd that the calves held out, but the sleeves really help there. The decision to stop completely at mile 21 was due to the cramping in my neck and jaw plus the quads. Probably looked like Dr. Jekyll because of the way I was holding my head.

(edited to add splits, after reading BQ1's log entry from his race)

Marathon mistakes

2011-12-02T03:51:00.064-06:00

Marathon	Year	State	Time	Excuse
Atlanta	1996	Georgia	3:50
Rocket City	1997	Alabama	DNS	ITB band
Blue Angel	1998	Florida	3:49
Rocket City	1998	Alabama	3:49
Kiawah Island	1999	South Carolina	4:00	Calf strain
Dallas White Rock	2000	Texas	3:30
Kansas City	2000	Kansas	DNF	Achilles
Austin	2001	Texas	3:23	left gels at start
Austin	2002	Texas	3:39	wore flats
Country Music	2003	Tennessee	3:33	heat and hills
Chicago	2003	Illinios	3:40	dehydration
Mid South	2004	Arkansas	3:37	dehydration
Rocket City	2004	Alabama	3:17	Boston Qualifier
Boston	2005	Massachusetts	4:10	fueling
Flying Monkey	2008	Tennessee	3:50	hills
Flying Pig	2009	Ohio	3:05	out to fast
Snickers	2011	Georgia	DNF	shoes
Greenway	2011	Tennessee	4:49	hills, cold

I've finished 15 marathons, started a couple and DNF'd (did not finish) and even had a couple of DNS (did not start). Looking back I've made lots of mistakes. Even when I ran my best marathon, I could have run smarter. For this sub 3:00 marathon attempt, I'm going to try and not make any of the same mistakes.

Going out to fast
Laid out the splits from my PR marathon at the Flying Pig. Even though this was a 12 minute PR, I didn't stick to the plan. Like most newbie marathon runners, I ran how I felt and the early miles felt great. It wasn't until the halfway point that I slowed down to planned marathon pace. To late at that point, because even though I thought I could pull off a sub 3:00 that day, I went out to fast for the first 6 miles for even that time. I gave up 2:30 in the back half of that race. Not my worst crash and burn, actually it was the closest to even splits of any of my marathons.

Trying something new on race day
Ugliest example of this was the Austin marathon. I decided racing flats would shave some extra seconds off my time. The final 6 miles of this marathon were torture. I could see the blood coming out of my flats with each foot strike. When I finished and took off my shoe, the one toe was a big bloody mess. Actually had a repeat of this at the Snickers marathon, not quite as dramatic, but a whole lot earlier in the race. Caused my second DNF.

Time in the bank doesn't work
Tried this strategy for most of my early marathons. Never did work. Goes back to the going out to fast.

Adjust for the conditions
I've only run a couple of marathons that were to warm for me to run at my potential. 60 degrees or warmer and I need to slow down. Sometimes, it just makes sense to not go for the fast time. I've accepted that a DNF or DNS is the smart choice on some occasions. The DNF at Kansas City really should have been a DNS. I finished Kiawah with a calf strain, that should have been a DNF.

I picked the Rocket City marathon for several reasons. It's a fast course. Mostly because it's pretty flat. One little rise at around 18 miles, but no real hills. Weather is usually cooler without much chance of a warm day, versus a spring marathon. It's a small field, no half marathoners to dodge or run around. It's close (2 hour drive), I'll be sleeping in my own bed. This is the 35th year, they know what they're doing. Nice to finish and go inside to eat and relax afterwards.

few random thoughts

2011-11-16T11:02:00.010-06:00

Nice to have the van when you finish a 10 mile run in a steady rain
and can climb in the back to change into some dry clothes. Even nicer
that it’s still 60 degrees and raining instead of 30-40 degrees. Only
24 more days until race day. We’ve been pretty lucky this cycle in
regards to the weather. No really cold days. No really miserable
cold, rainy runs.

Greenway here in Murfreesboro has been pretty deserted for the last
several weeks. Really since the change in weather and the Middle
Half. Most of the regulars still out every week, nothing as colorful
as these folks. Some new faces and so old ones that don’t come back.

Don’t know why I’m having blister issues this cycle. First was a
blister deep under a callus, that I thought was a stone bruise.
Didn’t realize it was a blister until a week later. Second was a
blister that developed during my last fast finish long run. Didn’t
know I even had a blister until I pulled off my shoe and saw my red
sock from all of the blood. Strange that I didn’t notice it during
the run. (but it was a pretty intense workout with the pace and wind)

Put some moleskin on that blister 2 days later to do my speedworkout.
The moleskin stayed in place until mile 4 of the workout and then
slipped. I ended up caving on the last 2 miles of that workout trying
to run through the blister discomfort. (big sissy, I know) Tried to
convince myself that I need to be able to run through that
discomfort come race day, but it just wasn’t working. The pace kept
suffering.

Muscle must really weigh more than fat. I’m weighing in at 150
pounds. That’s about 5 pounds lighter, than the last cycle. Must be
the lack of weight workouts. Did my second weight workout since I
broke my collarbone back in May. Never really had much muscle, but
it’s noticeable now. Need to keep this going to tone some of the
muscle. More importantly, I think it helps keep the body more erect in
the latter stages of the race when I become fatigued. (least that’s
what I’ve read, and tend to believe.)

Fun little marathon this weekend at Percy Warner Park. Still one of
my favorite places to run in Middle Tennessee. Don’t think I’ve even
been out there this year. I’m volunteering to work the finish line.
This gives me a chance to get in a long run, without having to run
the entire race. Maybe next year, will be my return to the Monkey.
I’d still like to run a 3:30 or better.

May rethink the strategy to try and run a fast 5k in the spring. I
barely broke 19:00 on 50 miles per week. It would an interesting
experiment to run 60-70 miles per week with 5k specific training and
see how much more I can chip off. Guess I’m scared of getting hurt
trying to race any distance before my goal race. It’s happened to
many times, and its way to much training to waste chasing one PR at
the expense of another.

thank a veteran

2011-11-07T12:24:00.001-06:00

5 weeks

2011-11-06T19:16:00.010-06:00

Found out where the edge is for no carbs on the long run. Perfect morning for a long run this morning. Met the W brothers at LBC for a planned 22 miler. Easy run for all of us. BQ1 needed to test his hip and only needed 16 miles. Pretty strange having daylight for the entire run. Cool to start but never really an issue. Would be perfect marathon weather. Most of the sugar maples were bright oranges and reds. Rising sun made the colors pop more and later, bright blue sky and no clouds.

Seemed like each of us had lots of energy and had to remind each other to hold it back. Didn't feel like that for me for the first couple of miles. At some point the pace seemed right and I actually felt like pushing up the hills. I only planned on taking 2 succeeds with plain water. Took the first one at 10 miles and the second at 16 miles.

Felt really strong when we dropped BQ1 off at the start and headed back out for another 6 mile loop. That feeling fell away quickly around mile 18 when I started to struggle. The pace didn't really fall off much, but the last hill took way to much out of me. I lost contact with G and stopped to pee and catch my breath. Managed to run mile 19 at 8:00, but that was the last decent mile. Pace fell off to 8:30 for the next 2 miles and I was beginning to crash. I've been in this place before, that's the only thing that kept me going for the last 2 miles. Once the Garmin clicked over to 21 miles I stopped and walked it in.

Training is still going well. 73 miles this week. No quality workouts at all. All recovery from last weeks fast finish long run. I haven't looked at next weeks schedule except for the Yasso 800's on Tuesday. It would be nice to have both the W brothers pulling me around the track for that workout. Don't know if that will happen, most of our mid week quality workouts are different.

The stupid/silly running streak thing is still going. Think it's at 131 days now. I've about given up on the notion of going 80 miles per week. I may bump the daily runs to 10 miles to take a crack at it, in the next few weeks. Really about the only way to get there is doubles and they just aren't happening.

6 weeks

2011-10-31T11:55:00.006-05:00

Did the 3rd 20 miler in the buildup for Rocket City on Sunday. Well, at least it was supposed to be 20 miles. G and I met a Lascassas Baptist Church at 5:30 and ran a combination of routes we'd done in the past, but in reverse. Only did them in reverse because I needed 6 miles worth of fast finish at marathon pace. This route put the climb up the hill on Oregon in the early miles instead of in the last six miles.

This was G's first 20 miler and the first time he's trained to run a marathon. He's beat me at every distance, except for the marathon. I expect that to fall as well, but hopefully not in his first one. Though his brother, BQ1 showed they are both running machines.

Great morning for a long run, about 32 degrees and no wind. Really like this time of year with the leaves changing and the sunrise. Awesome stuff. We both took it pretty easy most of the way. My plan was to start the marathon pace push at mile 14. G decided to go as well, but of course as soon as it was time to go, another hill. Thankfully, it was a short one and we were able to maintain a 6:48 pace. We held pretty evenly for the next 3 miles where G said he was going to back off. He decided to go one more mile with me.

I ended caving in the last half mile and only got 19.5 miles with 5.5 miles worth of marathon pace. I started to cramp up and shut it down. G, soldiered on and got his 20 miles. Pretty impressive, first 20 miler and 4 miles worth of fast finish. He was pulling me along the entire morning and especially in the marathon pace push.

Fat Ass 50k

2011-10-31T05:45:00.001-05:00

Start time: 8 am, Tuesday January 1, 2013.

Location: General Bragg HQ's trailhead,1540 W. College St., Murfreesboro, TN, 37129

This is an unofficial Fat Ass run so there is no entry fee, no awards, and no wimps. There is some aid and some post event refreshments. It's an out and back course so you can do any distance you want.

I'll provide water, gatorade, and some type of warm salty food to share at the aid station (General Bragg HQ). Please bring something to share as well.

The course starts at the General Bragg HQ on the Stones River Greenway and goes out to Stones River Battlefield, around the battlefield and back to the greenway and on to Cannonsburg and then back to General Bragg's HQ for one loop. One mile to the battlefield, a two mile loop and the one mile return to the pavilion at Bragg. From there, a six mile out-and-back to Cannonsburgh. Each loop is around 10 miles and only minor elevation changes, no hills. Bathrooms at the battlefield, the start and at Cannonsburgh. The 50k distance is 3 loops. The pavillion at General Braggs HQ's serves as the starting and ending point, as well as the aid station.

The inaugural run.

Year 2.

Year 3.

Year 4.

Year 5

Year 6

Don't remember this from years past.

The fields and forests near Murfreesboro saw one of the bloodiest and most important battles of the American Civil War 149 years ago.

Beginning Monday, Stones River National Battlefield park rangers and volunteers will be telling the story of this tragic event that affected the lives of thousands of soldiers and civilians. Living history programs will be presented at 11 a.m., 1 p.m. and 2 p.m. daily.

On Dec. 31 and Jan. 1, rangers will present living history programs every hour on the hour between 10 a.m. and 3 p.m.

Over the weekend, visitors will have the opportunity to watch Union and Confederate infantry and artillery demonstrate the use of their weapons as rangers share the stories of the soldiers who fought here 148 years ago using their letters and diaries.

On Jan. 2, rangers and volunteers will present “The Very Forest Seemed to Fall,” a program that highlights the battle’s bloody climax through the stories of cannoneers. It will be presented at 11 a.m., and again at 1 p.m., 2 p.m., 3 p.m.

For more information, visit nps.gov or call the Stones River National Battlefield visitor center at 615-893-9501.

Validation

2011-10-19T08:26:00.014-05:00

Yasso 800's. I think most marathoners have at least heard of them. The marathon program I'm using now and for my PR effort has them scheduled about 7 weeks out. Last time I ran them, it was the confidence boost I needed to attempt a 3:05, when I had been training towards a 3:10. (actually they had me secretly thinking I could pull off a sub 3:00). I've also been injured pushing to hard several years ago.

This mornings effort sucked. Really almost expected it. I'd been wondering how in the world I was going to run 8-10, 3:00 800's when I was having trouble running 60 seconds at 6:00 pace. Warmed up for a mile with G in the misty/drizzle. The temperature was 45 degrees and a pretty strong wind. Ran 4 repeats and didn't hit a single one on target.Closest was about 4 seconds off.

Changed directions on the track and increased the recovery a little bit. I'd been taking a 400 meter recovery at a slow jog. This time I walked for a 100 meters and then slogged the remaining 300 meters. I was startled by another runner on the track and switched directions so we'd both be running the same way. I hit the start line about 10 yards behind this runner and started out for rep number 6. He was moving quicker than me, but stopped at 200 meters. I kept going and had my fastest rep of the day, 3:01. Damn. Just where I should have been all along.

Guess, I need someone pulling me on the track. That, plus it felt like the wind was blowing in my face for 300 meters of each of the laps. Plus, the cooler weather had me feeling aches and twinges I haven't had in awhile. I ran one more rep, but it was another slow one and called it a day.

The running streak has me feeling strong. I just don't seem to have any 5k speed. That's okay by me, don't really need it for the marathon.

what to do

2011-10-17T11:22:00.018-05:00

One of the bad dreams that keep race directors awake happened to the Middle Half on Saturday. Never mind that this was the 5th year for this race. Awesome technical long sleeve shirt to those runners who have run all 5 years. How many races do that? This race has been a first class event from the very first year. Somehow, a interesection was blocked wrong. Most of the field ran an extra half mile.

The local running forum board started the "discussion" within hours of the finish. This the take I find spot on:

Edward. "Yes, the course was long due to an error in parking a police car. Life happens. Yes, I am certain that the race director is beside herself. 2,250 racers really wanted a certified course to actually be followed by those to whom they rely on being directed. We can anticipate a better-followed directive next year. Any runner who has raced more than once understands that "things" happen. Runners deal with those things. Clearly, paying for an accurate course is part of the entry fee, especially at a much-anticipated event like the Middle Half. So, is running through the 'Boro with police support, water support, crowd support (especially the little ones who did not grow tired of being high and low-fived).

Merely a suggestion: consider that we now have a new PR for 13.6 miles run on a beautiful October morning, amidst a multitude of happy campers.
Or, you could be miserable like me and blame the extra length on why I couldn't stay with, catch up to, or even see, runners who had a much better day dealing with the extra length than I did. Not that I am bitter. As my father would have said, quit your bitching, tie your shoes, go run and just get over it. Oh, and wear this year's shirt, because NO ONE is going to miss seeing you in that. lol 364 days to go to Middle Half #6 (leap year, don't ya know)"

Most runners eventually think along similar lines. I did see some runners visibly upset when they finished. I was wondering the same thing for the first few runners coming in a few minutes later than I expected. Hopefully most will be glad for great weather and accept the time for the unique distance.

About the only thing they can do at this point is damage control. They've acknowledged the error on the website. It would be nice to have a new column on the final result to give an "equivilant" half marathon time. That's the math most of the runners are doing in their head. Non-runners don't get that part.

In hindsight, I don't really see how it could have come out differently. A race of this size has the course being the responsibililty of the local police. Even though the lead vehicle,a police car, may have wondered why they weren't following the course. They wouldn't have questioned it because it was a closed course. What are they going to do? Stop the race and question the officer blocking that intersection? Hey dude/dudette you should be blocking east/west traffic not north/south.

I could see where the course should be patrolled before the start to make sure everyone is in place and appriopriate intersections are blocked. Then again, lots of the cross roads don't get blocked until right before the start.

Music City Half Marathon

2011-10-06T05:08:00.025-05:00

Picture from this thread on the Nashville Striders board.

Ended up going to the Music City Half Marathon on Sunday morning. The W brothers drove, picking up Dr P and me on the way out of Murfreesboro. BQ1's hip was still bothering him. so I used his bib and he spectated. Big crowd at around 500 or so. Parking was a breeze, the R lot with the finish line was within 100 meters of everything. Plenty of parking, plenty of porta potties and beer.

Beer was the deciding factor for this race from the beginning. I was really on the fence about the race because I just wanted a long run, and didn't want to race. The W brothers, though have an eye for the local races that have beer. Not that many in middle Tennessee. The Zoo run 5k, Octoberfest 5k, The Flying Monkey Marathon and this race are the only one's I can name. Sure, other races may have beer, but it's domestic swill, not local micro brews. Great to finish a race and enjoy a Yazoo, Blackstone or fine German beer, instead of some watered down American attempt at beer.

I did a easy 4 mile run before the start, trying to time it within about 10 minutes. Plan was for 18-20 miles easy. Lined up towards the back, so I wouldn't be tempted to try and run fast. Still, the first mile was under 8:00 and I was holding back. Took almost 2 miles to get everyone scattered out pace wise. I settled into a pace of about 7:50 and planned to hold that till the end.

Seems like the half marathon crowd is different, or maybe it was just me. No one really seemed to be racing. It was all fun in the sun, lets have a good time. I was ok with that, that was my plan. Just struck me as odd that most people didn't seem to be racing. At least that was my thoughts until we hit mile 5. Then I was thinking the leaders should be coming back our way. That thought made me pick up the pace.

Seemed like I was holding back until I saw the leader. He was all by himself. 2nd place wasn't even close behind. Dr P was 5th. All of this got me down to a 7:10 pace and I forced myself to slow down. Only slowed to 7:40 or so. Once I got close to a runner I'd reel them in and then back the pace back down again. I still needed to got 20 miles and didn't want to fade in the end. Plus, I didn't want to take any gel or gu. I carried some just in case, but didn't plan on using them.

I continued passing runners around the lollipop section of the course at mile 6. It was really tough to keep from racing once the course doubled back on itself. Ended up just making a game of passing runners and trying not to go to hard. Last 4 miles were 6:58, 6:47, 6:42, and 6:43. Nice way to do a long run and the beer and sunshine at the end made it all worthwhile.