Old Man Mid Pack Runner

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.

fall and allergies

2011-09-26T04:08:00.022-05:00

Really thought the allergy thing was mainly spring and summer for me. Didn't realize how many different wild flowers bloomed in the early fall. Counted nine different wild flowers along the greenway on last Saturdays easy run. I had some chest congestion last week that must have been from allergies. Nothing to really slow me down. The sneezing fits are annoying, but they don't last. Sure isn't anything that would stop me from running. Really thought the running helped with the allergies, more than it aggravated. Nothing compared to having to race with a mask because of allergies. Sure didn't slow him down any. Galen Rupp, 10,000 meters American record holder.

Eleven weeks out from Rocket City. 72 miles total for the week after yesterdays long run. This was the first week of 70 miles this cycle. Second time this cycle I've done the long run without a gel/gu during the run. Only succeed about every hour and water. Helps that the temperatures are below 70 during these runs. Soaked in the hot tub after the long run and then put on the zensa calf sleeves for a couple of hours. That really helps to keep the calves from tightening up and recover from the workout.

Trying to decide if I should go to Nashville next weekend and run the Music City Half Marathon with the W brothers. Hate to pay for a long run and don't want to race. The schedule calls for 18 miles easy. The guys will be racing and should be in shape to crush their half PR's. The timing is about 4 weeks to early in my training cycle to race it. I'm probably ready to run half that distance at my half marathon PR pace. It's a sunday race, saturday is the Shelby Bottoms Boogie. It's a 15k and a 5k. I've done that 15k in the past. It'll be on the same course as the half marathon, the greenway in Nashville along the Cumberland river. Same course as the Tom King half marathon. Not exactly, but close enough, still the same boring greenway.

I set my half marathon PR at the Tom King half marathon. I've run 1:27 there and in Memphis. Don't really want to race another half marathon until I'm in shape to try and break 1:26. That should be in a about four more weeks. Only thing going for the Music City Half marathon is the Blackstone beer afterwards. Then again, the following weekend is the Octoberfest 5k, with Spaten beer. Last year it was Paulaner. Yummmm, beer. Not enough races in the middle Tennessee area with beer afterwards. Hate to not make it to at least one of them.

Titans win

2011-09-19T11:14:00.009-05:00

long way out

2011-09-12T10:33:00.009-05:00

Trying to coordinate my training plan with the plan the W brothers are using. We’re all doing at least 2 speed/quality workouts per week and some type of long run on the weekend. We’re 12 weeks out from Rocket City. Last week we were able to do one speed workout together and an easy run. I attempted to do their workout on Sunday’s long run.

My plan called for 16-18 easy miles. The W brothers were going 16 miles with the last 30 minutes at a moderate/hard pace. We tried a new route, which seemed to drop continually for the first 7-8 miles. Only a couple of small rises before mile 9 and only a few more on the rest of the run. The fast guys hung back with us until about mile 8 before they picked up the pace and took off. It was nice to have a different route. I ended up just chasing in the last 5 miles and never really got to close to catching them. Overall pace for the run was about a minute slower than planned marathon pace. Still to early in my cycle to start doing fast finish long runs.

Guys were talking about some new tapering plan in a book by Inigo Mujika. I couldn't find much about it on the web. I’ll wait and get the cliff notes version after these guys are done reading the book. Seems like the volume is cut more than in traditional tapers, but the intensity level remains high. Pretty much what McMillan does in his taper. It did emphasize the importance of recovery. That’s one point that I’m really trying to make happen this cycle.

This mornings recovery run was at a 9:33 average pace. That’s about the ultra shuffle pace I use in a 50k. I start out super slow, close to a 10:00 mile and gradually speed up. This morning I never speed up. None of the guys I run with can run this slow. This is the same kind of pace I used in the last marathon cycle, except on the golf course. I’m not getting on the golf course this year, I can’t seem to run out there without tripping in a hole.

This is the 3rd week of miles in the mid 60's. Next week I'll increase my daily runs to 9 miles. I'm targetting 70-75 miles per week for the next 3 weeks. The increased miles and the streak haven't been an issue. Endurance is coming around, but the ability to hold speed it isn't there yet.

Found a cool link that summarizes a couple of the more popular marathon training prorams.

winners

2011-09-04T04:38:00.028-05:00

Went out yesterday to watch the Chikin 10k here in Murfreesboro. I was excited when this race started in 2009. This year the turnout has dropped,slightly. Have to think its because of the decision to make everyone a winner. Really though, that should have increased the overall turnout. Very odd. Maybe it was the heat? Race day entry was $40. But, early registration was only $25. That's a heck of a deal for a form fitting, gender specific technical shirt. This years shirt was the best yet. The 2009 shirt was the gaudiest shirt I've ever received from a race. The only thing going for it, is that its a technical t-shirt. The 2010 shirt fit better and didn't have the crappy design.

The reason I didn't run it this year was because they didn't have age group awards. The last two years, the top two spots in each age group, won a years worth of sandwich's. This year every 25th runner across the line gets that award. Cash to the overall top 3 runners. No way, I placing in the top three. I couldn't tell if they did anything for the masters runners, but that would have been a long shot anyway.

Still can't figure out why this 10k can't get more runners. First year, about 580 runners. 2010 about 550 runners and this year the number of finishers was 493. Perhaps the warm weather kept some runners from toeing the line. (paid, but didn't race. they did have an option to get a shirt without racing) It was warm and sunny, maybe 75 degrees to start. Not ideal conditions for racing a personal best. Great weather for the spectators and the race supports Alive Hospice.

Perhaps it's the course? The start and finish are on the new greenway, pretty narrow for more than 500 runners. They did reverse the start this year and change the course slightly. Though it still has a portion of the course that is run on grass. The portion through the Stones River Battlefield is one of my favorite places to run in Murfreesboro.

Maybe its the date? It's a Saturday race, that shouldn't be a problem. But, it is on a holiday weekend. Monday is Labor day. There is another race in Nashville on Monday. It draws about 900 runners for the 10k and 900 for the 5k, at least over the last 3 years. That race has been going for several years. I ran it one time and won't be back because the lead vehicle took a wrong turn. I'm pretty sure that only leaves one other 10k in the middle Tennessee area. It's a great distance to run, but to early in my fall marathon training for any of the current races. Looking through this thread on the Nashville Striders site. It does appear that several new 10k's will be run this fall. Hmmmmmmmmmmmm...............

it's a process

2011-08-29T11:17:00.009-05:00

Four weeks down in the build up for the sub 3 marathon attempt in Rocket City. Fitness level is coming back nicely. Pleasantly surprised when I saw 37 bpm on the heart rate readout of the Garmin. (that was resting, seeing how low I could get it) Never was much of a fan of the HR monitor, but it is kinda cool to compare numbers. Used it on the two of the quality workouts this week. The new/refurbished Garmin 305 didn't arrive in time for my steady state workout on Wednesday. I'll continue to wear it for the quality stuff, so I can compare to the previous training cycle.

BQ1 is really running strong. He was on my heels on my progression run and he was going 17 miles. At this rate, he's going to be the one running sub 3 and I'll be chasing him. Still, way early in the training and plenty of time to build some speed. Did have some speed on the one workout where I needed it this week, just not the endurance. Seems like the endurance takes the longest to build.

Biggest surprise this week was lack of hill strength. Shouldn't have really been a surprise, no hill repeats so far this cycle. I'll start them this week. I was able to run up the hills with a little more authority versus several weeks ago. The big difference was trying to go up the hills at a quicker pace. An hour into my progression run and one of the steeper little hills(Dolly Parton) made my heart feel like it wasn't going to explode. Stopped to catch my breath. (named for the same type of hills on the White Rock Marathon course in Dallas) Ended up just running the last hill(Spain) at a moderate pace and then going close to marathon pace to finish the workout.

week 3

2011-08-21T13:56:00.024-05:00

Still don't have my Garmin/GPS. But, I did get a new heart rate monitor strap. It arrived on Friday. Called Garmin on Wednesday, because they never did contact me by email. I'd tried calling them on Monday, but the hold time was 20 minutes, that's about how long I ended up waiting to talk with them on Wednesday. They don't have anymore new Forerunner 305's, just refurbished ones. Still going to repair/replace mine with a refurbished one for $79. That's a smokin' deal, considering the new heart rate monitor strap and new 305's are still $139 plus shipping. I wasn't really interested in the newer generations of GPS, the face is smaller and I think I'd have a harder time seeing the numbers.

No GPS, so I'm at the mercy of everyone else's, running on routes I've already measured or guesstimates based on my Timex times. Got 2 miles before the guys showed up this morning. It was a easy one mile out and back. Storm was brewing in the distance with lots of lightning. Really thought it was just heat lighting because it was so frequent. Pretty cool display, lots of low clouds and just before sunrise. Ended a tenth of a mile short of 17 miles. Only because I was so far behind everyone when I finished. Still a decent long run.

Starting to feel stronger on the runs. Weight is back were it should be. Just need to make it to the starting line healthy. Discussion on RunningAhead regarding the need for long runs. This is the article from Running Times. My take away, recovery is very important. That's the one thing I've noticed comparing my training plan with the plan the W brothers are using. It doesn't do much good to have 2 quality workouts a week and a long run if you haven't recovered enough to pull off the workouts.

I'll be running six long runs of at least 20 miles. Plus mileage of close to 70-80 miles per week. The W brothers will still be running as quick or quicker than me, with less mileage. I've tried that route before and it didn't work for me. I need the miles. That's one cool thing about running, what works for one doesn't necessarily work for the others. And there's always someone who can pull off the spectacular. How about winning a marathon without any long runs farther than 16 miles.

click

2011-08-14T12:04:00.014-05:00

Finally this silly streak thing is starting to pay off. First decent long run in forever this morning. Still a long way to go, but at least there was enough gas in the tank for a sorta/kinda fast finish. (still 30 seconds per mile slower than PR shape) Big bonus looking at the weather for the next 10 days, the heat has definitely broken. Lows below 70 degrees everyday. That should help for next weeks long run.

The brothers W decided to go out to the hills for this mornings long run. They wanted 14 miles, I planned on 16, but was only able to get in one mile before they arrived. We went back out to Wilson Hill. Lots of rolling hills and one climb that we do twice, because the course is a lollipop from Kittrell Middle School.

Last week was a down week with total miles in the high 40's. This week ended with 53 miles. Should hit low to mid 50's for the next 2 weeks and maybe hit 60 miles before another down week. Glad to have the W brothers committed to Rocket City. Sure is nice to have someone along on the long runs.

Second week in a row without riding the bike. That's one thing I hate to give up in the marathon buildup. Great blog entry about all of the answers to everything asked on bike forums. "Hey, little round glasses pocket protector collared shirt skid lid rear view mirror sandal wearing schwalbe marathon running pletscher two-leg kickstand tourist – good job." Talking about me?

death of a Garmin 305

2011-08-09T11:29:00.017-05:00

Picture is a little out of focus, but the far right contact is gone. (8 gold colored/brass contacts are smooth on the side with the battery, and almost spring like on the other half of the watch)

First couple of hints earlier in the week. On three separate runs, it would just turn off. It would turn back on, but shut off a couple more times before the end of the run. Thought it wasn't getting a good enough charge, because it wouldn't connect to the cradle for recharging. Cleaned the contact points on the bottom and that seemed to get it to charge.

Today, it shut off again, three different times during the run. Googled and found this thread on the Garmin website. Tried the soft/hard resets. That didn't work. Downloaded and reinstalled the firmware. That didn't work. It would charge completely, but shut off completely after removing from the cradle. Decided to crack open the case and see if the contacts for the battery were corroded. The case separated and opened rather easily. Sure, enough one end of the watch has several connectors, one was completely corroded and the other was gone. Corrosion must have eaten the metal completely. I was able to get the unit to turn back on by prying the remaining good contact up to make contact where the other contact had been. Don't know if I'll attempt to solder a connection or not. (edit to add) Tried to solder but what was left of the contact broke off after soldering.

Time to buy a new Garmin. Can't complain to much. I've had this watch for 3 years, and 5 months. I've run right around 9,000 miles with it. Pretty cheap, if you look at it that way.

First week done

2011-08-07T14:21:00.006-05:00

Ended the first week of the 19 weeks leading up to the Rocket City Marathon. I'm going to make another attempt at a sub 3 hour marathon before I turn 50. Decided to go ahead and start the program. Three quality workouts this week. First two went really well, the third, it'll do. To early in the cycle to worry about not completing the workout as planned.

Today's workout was supposed to be a progression run. Plan was to run 30 minutes at 8:30 or so, the next 30 minutes at 8:00 pace and the final 30 minutes at 7:30 pace. Seemed easy enough on paper. First 30 minutes were a little quick. The next 30 minutes, were tough to keep at 8:00, mostly the pace was a little quicker, up to around 7:30 or so towards the end of the hour.

This is about when my Garmin just cut off. Not once, but 3 times. Damn thing. It's been giving me signs that its about to die. Completely dead on 2 runs this week. Hell of time, trying to get it to connect to the cradle to charge.

Final 30 minutes were tough. 7:30 felt comfortable at first, but was real work in the final 20 minutes. One big positive of the workout was blocking out the blister on my toe that started after about 30 minutes into the run. That plus, I did continue past 2 bailout points to shorten the run and bail on the last 30 minutes of work. Did decide not to add a couple of miles of cool down at the end. I was pretty much toast when I finished the 11 miles. Didn't take any water, so that may have helped a little in the final 30 minutes, especially because of the heat and humidity.