The Running Daddy

The Running Daddy's Running Thoughts on The Oscars

noreply@blogger.com (Mike) — Mon, 25 Feb 2013 15:37:00 +0000

Seth McFarlane was OK. Not great, but not terrible. Better than Billy Crystal last year... but that's a pretty low bar.
I did think the monologue was kind of clever... but the rest of the show was just... meh.
I don't mind lip-syncing if it is done well... therefore, I really REALLY hated Catherine Zeta Jones in the "All That Jazz" number from Chicago. She mad Ashlee Simpson look like Beyonce.
Jennifer Hudson... WOW.
Cossette (both the character and Amanda Seyfried) suck. There, I said it.
Do you think Kristen Stewart is just fucking with us now? The first thing she did when she presented was flip her hair over... and the first thing out of her mouth was "Ugh" (like a bored teenager). She was just trying to make the internet explode, right?
OK, I just have to say it... Adele's last name is Adkins? How has Jay Leno not already made this joke?
Somehow, Jennifer Lawrence out-adorabled Quvenzhané Wallis. (OK, not really, but her acceptance speech was pretty adorable)
When they were playing the clip from the Oscar-nominated song that Scarlett Johansen sang... my wife mentioned that Scarlett had auditioned for Fantine in Les Mis, but had larengitis that day and (obviously didn't get the part). So, weirdly, Scarlett's Johansen's sore throat cost Sally Fields an Oscar.
I guess I have to see Argo now (I already wanted to see it... but now I guess I HAVE to).

Goofy Challenge Part II - 2013 Walt Disney World Marathon Race Recap

noreply@blogger.com (Mike) — Wed, 20 Feb 2013 15:35:00 +0000

So here we are... the "Challenge" part of the "Goofy Challenge." The Full Marathon. So gather round people, wherever you may be, and admit that this Challenge is totally crazy, and accept it that soon I was miserable. If your time to you is worth savin', then you better read fast, or this will take all day, for the recap it is a comin'.¹

(Read the Recap after the jump)

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Goofy Challenge Part I - 2013 Walt Disney World Half Marathon Race Recap

noreply@blogger.com (Mike) — Tue, 12 Feb 2013 21:32:00 +0000

A lot has happened since I ran the Walt Disney World Half Marathon last year (at least in my running life). Since then, I've run another Half Marathon and beat my PR by quite a bit and run my first Full Marathon.

Well my friend Phil (not his real name) and I decided that just running a half or a full marathon wasn't enough... we thought we'd do both... yep, we're F^%&ing Goofy!

(Read the rest of the recap after the jump)
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2012 Twin Cities Marathon Race Recap

noreply@blogger.com (Mike) — Mon, 11 Feb 2013 16:05:00 +0000

Whoops... it's been 4 months since I ran the Twin Cities Marathon. I guess it's about time I work on a Recap. This recap won't be as detailed as some of my previous Race Recaps (like my Lincoln Half Recap, and especially not like my Disney Half Race Recap) because I just don't remember all the details. But I'll do my best.

Pre-Race
I had everything laid out for this race the night before. Unfortunately, I got sucked in to the Nebraska vs. Ohio State football game the night before (a humiliating defeat by the Huskers) and got to be a tad later than I had planned (although not much). I woke up somewhere around 5:30, got dressed, had a pre-race meal (probably something light like a small bowl of cereal). I then drove to St. Paul and parked near the finish line. As you can see from this course map, the race actually starts at the Metrodome in Minneapolis, weaves its way through Minneapolis, and then makes its way to the State Capitol in St. Paul.

The race organizers had shuttle buses from a spot near the finish to the start. Thankfully, I got to the shuttle pick up point by about 6:30 because there was a HUGE line of people and the buses seemed to take forever to fill up. There is also a 10 mile race at the same time as the Marathon (which also starts at the Metrodome and Finishes at the Capitol), and that race is much more popular than the Marathon. The 10 mile race also started at 7, so there were a lot of nervous 10-mile racers in that line.

I eventually got on the bus and it made it's way along I-94 between downtown St. Paul and downtown Minneapolis. I think we pulled into the Metrodome area at about 6:55 (or maybe even right at 7:00), so all my new 10-mile friends had to basically sprint to the 10-mile start line (a few blocks away). Me, I casually walked over to the Metrodome where you could go inside the stadium to stay warm (the temperature at the start of the race was around 38 degrees). I waited in line for a restroom for about 15 minutes until I decided to go outside and use the Port-O-Potties.

After my pit stop, I was texting my friend Phil (not his real name)... the same Phil that I ran the Disney Half Marathon with back in January, and we eventually met up near the stadium. We checked our bags and headed to the corrals.

Start Line
There definitely isn't as much fanfare for the Twin Cities Marathon as there is for Disney. No pre-race announcers. No interviews with celebrities (or running celebrities) running the race. No fireworks. Just a bunch of nervous runners pack into a small space waiting to start the race. The only thing I really remember about the starting area was Phil kind of freaking out (his training was more sporadic than mine) and me saying "You'll be fine" (for those of you not familiar with the better storytelling techniques... this is called "foreshadowing").

Anyway, then it was time to start (more after the jump)

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What's Going On?

noreply@blogger.com (Mike) — Wed, 23 Jan 2013 18:05:00 +0000

Wow... I haven't posted in over three months! Sorry about that (if there is anyone out there who actually reads this). I wanted to update you on what I've been up to and what my future plans are for this blog, so here goes:

What's Happened Since October

As in indicated in my last post, I finished my first marathon (Twin Cities) in October 2012. I plan on writing a race recap at some point (although the details will be pretty sketchy, since I've probably forgotten most of what went on).
Between late October 2012 and Early January 2013, I was very, very, very busy with work (one of the reasons I haven't posted at all). I was also very busy training for the Walt Disney World Goofy's Race and a Half Challenge (the "Goofy Challenge"), so between work, my kids, my wife, and training, I really had no free time.
On January 12 and 13, 2013, I ran the Goofy Challenge and was able to complete both races. It was incredibly difficult, and I WILL write a recap of each race... just know that there was pretty much the cliched "Perfect Storm" of bad conditions for me, so while I am ecstatic that I finished the Challenged, I'm pretty disappointed with my times.
Right after Goofy, my family spent some additional time in Florida at Walt Disney World... which I may write about a bit.
After getting back from Florida, I'm just trying to get back into the swing of work (which has taken at least a full week so far).

Future Plans for This Blog

I've been a pretty terrible blogger, and I've struggled with what I want my "voice" to be. Up until now, my blog has been way too conventional as simply a running blog. While that's fine and good, there are SOOOOO many great blogs that discuss in much more detail the ins and outs of running that I can't really expect to provide the same level of analysis and insight... and I don't think I should. I have enough things to worry about in my life, and I don't want to make this blog a continuous research project.

So, what I hope to do is refocus on what makes me somewhat unique as a blogger about running... and that is to focus on how I juggle being a professional (a boring old patent attorney), a father of two small children, and someone who tries to improve as a runner. Because of that, posts about "hard core" running will be much more limited. Similarly, posts with product reviews will also be much more limited. I do want to share my feelings about products, but I just don't have the time to give it the level of detail that would add any value over the hundreds of other blogs and websites that are devoted to reviewing running equipment.

"Well then, what will you write about?" Well, that's an excellent question, fake reader I made up to force the illusion of a conversation on my readers. For the immediate future, my blog will be much more mercurial and subject to my daily whims. I hope to write a bit more about my everyday life, including stories of my family and work life. I also hope to write some creative stuff (think weird short stories, sketches, and the like). Not because I think anyone will actually enjoy reading it, but because it's just something I want to try. There will still be posts about running, and I do hope to write race reports and let you know what things I will be running in.... but my goal is to make this a much more personal blog from now on. Maybe that means I won't attract very many readers... but I don't really care.

Anyway... there is my rambling attempt at describing what's up with me. I hope you stick around to see what happens.

Mike
"The Running Daddy"

First Maraton? Check

noreply@blogger.com (Mike) — Mon, 08 Oct 2012 13:50:00 +0000

I finished my first marathon yesterday... as you can see, I had a respectable 4:20 time (official time was 4:20:48). I hope to write a recap soon, but I will say the crowd support on the Twin Cities Course was amazing! Also, marathons are really hard!

Twin Cities Marathon Training Summary

noreply@blogger.com (Mike) — Mon, 01 Oct 2012 17:31:00 +0000

So where the hell have I been?! Well, I have no excuse for not posting over the past month and a half... other than that I have been very busy with work, kids, and training.

And now, the Twin Cities Marathon is 6 days away... so I thought I'd update you on my training with a very high-level summary.

Total Miles (June 18 through Sunday, Sept. 30): 373.4
Total Running Time: 2 days, 9 hours, 4 minutes, 59 seconds (57:04:59)
Total Missed Workouts: Lots... more than I want to count or admit
Longest Run: 21 miles (Sept. 15), 3:16:25 (9:21/mi)
Fastest Long Run: 8:51/mi (10 mi marathon pace run on Sept. 30). Fastest non-marathon pace run was a 9:13/mi 15-miler on Sept. 9.
Slowest Long Run: 11:02/mi (20 mi run on Sept. 2) (it was very hot and humid that day, so I don't really feel too bad about it)
Toughest Runs: There were two 10-mile marathon pace runs that were scheduled on the same day of the week as tempo runs.... meaning I had to get up at 4 in the morning and run for 10 miles before breakfast... TWICE!

That's pretty much it. This will probably be the last post until I write a race recap (hopefully completed within a couple weeks after the race).

WDW Marathon Medal Finally Revealed

noreply@blogger.com (Mike) — Tue, 14 Aug 2012 15:56:00 +0000

runDisney finally revealed the 20th Anniversary medal for the WDW Full Marathon.

Overall,I really like it. The double spinning concept is very cool. I'm not crazy about the stabby flag at the bottom, but I will be happy and proud to wear this bad boy in January.

Twin Cities Marathon Training - Week 2

noreply@blogger.com (Mike) — Tue, 03 Jul 2012 21:31:00 +0000

As you will recall, last week, I ended up skipping three workouts (including my first speed intervals workout). So, my primary goal for Week 2 was to get all of my run workouts in... and I achieved that goal. I still missed both of my cross-training workouts, but I'm hoping to get back into those next week (including a swim workout with my new toy)

Mon. June 25 - Rest - Another Monday, another skipped cross-training workout. However, after the disastrous long run the day before, I couldn't bring myself to do anything.

Tues. June 26 - 4x800 m Intervals (3.79 mi, 37:13, 9:49/mi avg) - My first speed workout of the training program, and this one was actually pretty easy. Only four 800s go by pretty quick. My goal for each 800 m interval was 3:37
Splits
1) 800 m - 3:35
2) 800 m - 3:32
3) 800 m - 3:31
4) 800 m - 3:33

Twin Cities Marathon Training - Week 1

noreply@blogger.com (Mike) — Tue, 26 Jun 2012 20:35:00 +0000

It's finally here... I'm now (sort of) officially training for a marathon. And it wasn't a great start to my training. Oh well, that's why the program is 16 weeks long.

Mon. June 18 - Rest - I ran 11 miles on Sunday, so this is was a rest day (alright! First day of the training program, and one workout skipped already! Great job, Mike!)

Tues. June 19 - Rest - This was supposed to be a 3x1600 m interval workout... but a HUGE storm hit the South Metro of the Twin Cities (where I live)... and it hit just before I was about to go out for my run. This storm ended up flipping FREAKIN' PLANES over just a few miles from my house, so it's probably good that I didn't run.

Wed. June 20 Rest - OK, so I could have worked out this morning... and I don't really have an excuse not to... but I couldn't really bring myself to make up the previous day's missed interval workout or the cross training workout I was scheduled to do this morning. Ugh. Three days in, and I've missed ALL three workouts so far.

Thurs. June 21 - 2 mi Short Tempo (5.60 mi, 51:24, 9:14/mi avg) - phew, I finally got out for a run... and for a very tough and fast tempo run too. Thankfully, the "tempo" part of this workout was only for 2 miles. My goal for the tempo portion was 8:05/mi
Splits
Warm up - 2 mi, 18:48, 9:24/mi
2 mi Tempo Run - 15:45, 7:52/mi
Cool Down - 1.6 mi, 16:52, 10:32/mi

Fri. June 22 - Rest - This was actually a scheduled rest day.

Sat. June 23 - Rest - My wife and I have been busy getting the house ready for guests next weekend, and after a long day of yard work and other chores around the house, plus playing with the kids, I decided to push this workout to Sunday morning... BIG MISTAKE.

Sun. June 24 -10 mile Long Run (reduced from 13) (10.32 mi, 1:44:24, 10:07/mi) - This was a TERRIBLE RUN. It started out OK, with the first four or five miles being right on target, or even a little faster than my goal (9:29/mi)... but then the hills started coming, and the temperature and the humidity started rising. I ended up cutting the run short and calling my wife to pick me up along the route.

Total Running Miles for Week 1: 15.92
Total Running Time for Week 1: 2:34:58
Total X-training Time for Week 1: 0:00:00
Total Training Time for Week 1: 2:34:58

Total Running Miles for TC Marathon Training: 15.92
Total Running Time for TC Marathon Training: 2:34:58
Total Training Time (Running + X-training) for TC Marathon Training: 2:34:58

The Wailin' Bitch Trials - The Strassburg Sock

noreply@blogger.com (Mike) — Mon, 18 Jun 2012 17:37:00 +0000

Today, I begin a series of posts on the various treatment options I have tried to cure my plantar fasciitis. This injury has been so annoyingly persistent, that I have "lovingly" called it "The Bitch." (starting back with my first post entlted "The Plantar Fascia: That Fickle Bitch," and continued a couples weeks ago with "The Bitch is Back"). So, in keeping with that theme, I bring you the "Wailin' Bitch Trials" (get it? It almost sounds like "Salem Witch Trials"... and PF is painful, so you wail in pain... shut up, I thought it was clever).

For any treatment where I tried a specific product, I will write up a review of the product. The first product I ever tried to treat PF was the "Strassburg Sock," which is this weird looking contraption:

It feels just as weird, too

I mentioned Strassburg back in "That Fickle Bitch." The purpose of the Sock is to keep your foot flexed while you sleep at night because both the plantar fascia and the calf (which pulls on the plantar fascia indirectly when it is tight) tighten up when you sleep. I think it is also supposed to increase blood flow to the plantar fascia while you sleep to help heal it.

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Workout Summary - June 11-17

noreply@blogger.com (Mike) — Mon, 18 Jun 2012 13:25:00 +0000

Another week with a couple runs. Nothing too major, but I'm slowly getting back out there.

Mon. June 11 - Rest - yep, another week starting off resting (although this time because I ran a 9 mile long run the day before)

Tues. June 12 - 5 mi Easy Run (5.19 mi, 47:41, 9:11/mi) - I need to rebuild some of my endurance base, so this week was all about longer, slow runs. This actually turn out to be a bit faster than I wanted (I wanted to stay in around 9:30/mi), but I felt good.

Wed. June 13 - Rest

Thurs. June 14 - 6 mi Easy Run (6.07 mi, 55:57, 9:13/mi) - Another pretty solid longer run at a relatively easy pace.

Fri. June 15 - Rest

Sat. June 16 - Rest - Initially I had planned on doing my long run on Saturday, but we were going to have breakfast with my parents to celebrate Father's Day with my dad, so I decided to push it to Sunday.

Sun. June 17 - 11 mi long run (11.38 mi, 1:46:37. 9:22/mi avg) - FINALLY! A long run that felt decent. In fact, for the first 7-8 miles, I felt like I was going slow, but kept clocking miles right around 9:00/mi (I had to practically force myself to go slower). The last couple miles weren't so strong (more like in the 9:30-9:40 range), but I don't mind that. Next week starts Marathon Training!

Total Running Miles for Week: 22.64
Total Running Time for Week: 3:30:15

Twin Cities Marathon Training Plan

noreply@blogger.com (Mike) — Thu, 14 Jun 2012 13:13:00 +0000

It is almost that time! Starting next week, I will start my training program for the Twin Cities Marathon. I am excited, nervous, scared, nauseated, and I think I have to pee a little bit.... but no matter, starting on Monday, I will be exercising for the purpose of running 26 miles and 385 yards.

Here is my current training plan (with some explanation after the jump):

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Workout Summary - June 4-10

noreply@blogger.com (Mike) — Wed, 13 Jun 2012 14:36:00 +0000

Another week with a couple runs. Nothing too major, but I'm slowly getting back out there.

(Check out the workouts after the jump)

Hump Day Humor: The "I Heart xkcd" Edition

noreply@blogger.com (Mike) — Wed, 06 Jun 2012 13:23:00 +0000

From today's xkcd comic (a must read if you're a nerd):

LOL

Workout Summary - May 28-June 3

noreply@blogger.com (Mike) — Tue, 05 Jun 2012 20:15:00 +0000

I finally had a week where I ran a few times, so I figured I'd write up a quick summary of what I've been up to. It isn't much, but it's a start.

(Check out the workouts after the jump)

Plantar Fasciitis: The Bitch is Back

noreply@blogger.com (Mike) — Wed, 30 May 2012 18:34:00 +0000

In my first incarnation of this blog, I wrote a lengthy post about plantar fasciitis, lovingly entitled The Plantar Fascia - That Fickle Bitch. Well, as Sir Elton so colorfully sang, The Bitch is Back. Yep, I've been struggling with one of the Five Horsemen of the Runner's Apocalypse (the others being (1) "Runner's Knee" (patellofemoral pain syndrome), (2) illiotibial band syndrome (ITBS, which I have also suffered from), (3) achilles tendinitis, and (4) shin splints)).

For anyone else who has suffered from plantar fasciitis (which I'll call "PF" because it's a pain in the ass to type out), it isn't always an incredibly painful ailment (although it certainly can be), but it is an annoyingly nagging injury that is really, really hard to get rid of (short of just not running... which isn't really an option for me, since I have the Twin Cities Marathon and the WDW Goofy Challenge coming up). And, if you're afflicted with this asshole of an injury, you're willing to try just about anything to alleviate, and hopefully heal it.

I am no exception.

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Back in the Saddle

noreply@blogger.com (Mike) — Tue, 22 May 2012 12:49:00 +0000

It's been over two weeks since I ran last... but this morning, I dragged myself out of bed early and ran an easy 3.5 miles. It went mostly fine, but my plantar fascia (PF) is still hurting me... I really hope I can kick this before I get into heavy training for the TC Marathon.

Enjoy your Tuesday!

Updates

noreply@blogger.com (Mike) — Mon, 21 May 2012 17:15:00 +0000

You may have noticed a lack of posts about training since I ran the Lincoln Half Marathon earlier this month... Well, that's because I haven't run (or done anything physical) since that race.

As you may have surmised from some of my posts, I have been very busy with work all Spring, and I've been using the past couple weeks as a chance to get in a bit earlier to work and to rest up and (hopefully) get my plantar fasciitis and my ITBS mostly healed before I start training for the Twin Cities Marathon.

Here are my blogging and running plans for the next few weeks... in case you cared:

Start running again - I'm going to do a couple easy runs this week, (hopefully the first tomorrow morning), and then a long-ish run this weekend (7-8 miles).
Injury Updates - sharp-reading fans of the blog will notice I slipped in references to plantar fasciitis (PF) and illiotibial band syndrome (ITBS) above... yep, I've been suffering from these two maladies, which are two of the most common suffered by runners (other than sprained ankles). I've already done a pretty extensive post on PF (back when I experienced it back in 2009), but I plan on writing a follow-up on what I've been doing to try and treat this condition this spring and summer. I'll also do a similar, semi-detailed write up on ITBS.
TC Marathon Training Plan - this will be a bit more in the future (mid-to-late June), but I want to write up my training plan for my first marathon (eeek!).
Running Goals - finally, I started the year with some running goals for 2012. I want to see where I stand with them (hint, I've already achieved a couple of them), and I want to reevaluate and modify them as necessary.

Thanks for sticking with me so far... I hope you enjoy the "ride" (the boring, long-winded, ride)

Goofy Updates: Marathon Course and REGISTER NOW!

noreply@blogger.com (Mike) — Thu, 17 May 2012 18:08:00 +0000

A couple of Goofy-related items have come to my attention today. First... the NEW course for the WDW Marathon was announced this morning, along with a cool RunDisney video:

The BIG news for this is that we get to run along the Walt Disney World Speedway and through the baseball stadium at the Wide World of Sports (the same stadium the Atlanta Braves do their spring training). In fact, the baseball stadium will be where the Mile 20 Spectacular (to celebrate the 20th Anniversary of the WDW Marathon)will take place. Check out the course below (or go here for a BIG map)

I'm pretty excited about this... having never run a full marathon (although that will have changed by January), I think this will be an awesome course.

The other bit of news is the fact that the Goofy Challenge is already over 60% full....

So if you are considering being F$&%ing Goofy along with me in January, you better sign up soon!

Enjoy your day!

2012 Lincoln Half Marathon Race Recap

noreply@blogger.com (Mike) — Wed, 16 May 2012 20:40:00 +0000

I assure you, my official time was NOT 2:00.1

Half Marathon number three is in the books. Although it wasn’t my best race, I still achieved a new PR, and I got to run through my childhood home town with great crowd support.

(Check out the rest of the Race Recap after the jump)

Hey, I, I'm Still Alive

noreply@blogger.com (Mike) — Tue, 15 May 2012 16:06:00 +0000

I'm sorry for the radio silence since last week. I've been really busy with work. I have been slowly chipping away at my race recap for the Lincoln Half Marathon, and I should have it up within a day or two (I just need to compile the pictures from the race, particularly the ones that my dad took of me).

Thank you for your patience.

Lincoln Half Marathon - Race Week

noreply@blogger.com (Mike) — Mon, 07 May 2012 21:03:00 +0000

Race week finally arrived. Here is a summary of the final workouts and the race (full recap to follow later this week).

Mon. Apr. 30 - Rest - Rest day after the previous days' 8-mile tune up run

Tues. May 1 - 6 x 400 m Intervals (4.31 mi, 42:56, 9:58/mi avg) - Basically just a chance to get the blood pumping hard for one last time, but not so much that it was a huge workout. My goal for each interval was 1:43.

Splits
1) 400 m - 1:36
2) 400 m - 1:37
3) 400 m - 1:36
4) 400 m - 1:35
5) 400 m - 1:38
6) 400 m - 1:39
(Check out the rest of the week after the jump)

Lincoln Half Marathon Training Summary

noreply@blogger.com (Mike) — Thu, 03 May 2012 14:58:00 +0000

This morning, I ran my last workout as my training for the 2012 Lincoln National Guard Half Marathon. The following is a quick summary of the training.

Like I did for the Disney World Half Marathon, I used the Run Faster, Run Less training program and followed it very well when it comes to the almost religiously with respect to the running workouts (on the other hand, I was pretty lax for the cross-training workouts, as you will see). This training program was pretty long, but I think it did a good job of mixing up the workouts so that it didn't get too boring or repetative. Anyway, here is my training program, by the numbers:

Total Running Workouts - 49 (There were supposed to be 53, but I was injured in February, so I had to skip several running workouts, some of which I made up for in some easy runs. This broke out into 15 track interval workouts (16 planned), 14 tempo runs (16 planned), and 14 long runs, and 1 long-run race (the Walt Disney World Half Marathon, which was a workout for this training program)
Total Running Miles - 344.22348.66 (that's a bit over four miles further than the running I did for the Walt Disney World Half)
Total Running Time - 2 days, 6 hours, 15 minutes, 43 seconds (54:15:43) (Which was almost 3 hours less than the amount of time I spent running for Disney. That's pretty sweet... more distance, but less time... yay, I'm getting faster)
Longest Run - 15.04 miles, Apr. 6
Slowest Long Run - 10:03/mile (Feb. 5, 9 miles) - this was the first long run after I injured my calf in February, so I was supposed to take it easy. My next slowest was a 9:57/mile 12-miler a few weeks later (Feb. 26)
Fastest Long Run - 8:42/mile (twice: Apr. 15, 10 miles and Apr. 22, 12 miles) - It was only toward the end when I was really able to push my long run pace. We'll see if it translates to a good race.
Slowest Short Tempo Run - 9:26/mile (not including warmup and cool down) (Feb. 3, 3 miles) - As I described in my review of the Run Less, Run Faster book, there are 3 types of tempo runs: short (or fast) tempo, Mid-tempo, and long (or slow) tempo. There were only 3 total short tempo workouts. This was also the first tempo run after I injured my calf, and I don't think my body was fully ready for a tempo run. I walked a lot.
Fastest Short Tempo Run - 7:49/mile (Apr. 27, 3 miles). This was the last tempo run of the whole program. This pace was also 24 seconds per mile faster than my fastest short tempo run during my Disney Training
Slowest Mid-Tempo Run - 8:38/mile (Sept. 15, 5 miles (not counting warmup and cool down). Basically the same as my fastest mid-tempo run from my Disney training.
Fastest Mid-Tempo Run - 8:02/mile (Apr. 13, 2x2 miles) - This one is a bit misleading because it was a set of two 2-mile intervals. My fastest continuous mid-tempo run was an 8:13/mi 5-miler on Apr. 4.
Total Workout Time - 2 days, 11 hours, 39 minutes, 43 seconds (almost 2 and a half days of sweating for this one race)

Let's see if it pays off on Sunday.

Lincoln Half Marathon - iPod Playlist

noreply@blogger.com (Mike) — Tue, 01 May 2012 18:16:00 +0000

Today, I put the finishing touches on the playlist that I will will be listening to while I run the Lincoln Half Marathon this Sunday. This was the first time that I have ever tailored a running playlist to the race that I am running, including the specific course. I put together a playlist of my "running" songs for Disney, but I just listened to it on shuffle, rather than having any kind of music "plan."

This time around, I took both the specific course and my race plan into consideration (more on that later when I write my race recap... but like Disney, I'm using a Races2Remember pace band with the "Modified Warm Up" Strategy). For example, I don't want to go out too fast, and I want to make sure I hold back a bit for the first 2-3 miles, so I included some "lighter" songs that are intended to keep my mellow and tamp down on the adrenaline rush associated with the start. Also, based on some race recaps I'd read (most notably Emily's at the Pursuit of Healthfulness), I knew there was a big/steep hill at the end of Mile 8-Start of Mile 9, so I included some music that I know will keep me motivated going up the hill and down the back side.

So, here's the list, in order, with some explanations for some of the songs.

Early Stages - Miles 1-2 (Goal: Get motivated! But take it easy)
1. Beautiful Day by U2 - this is always one of my motivation songs, and it just makes me feel good. I love starting a race running to this song
2. Go the Distance (from the Disney Hercules soundtrack) - seems a bit obvious. Plus, it's slower, so it should help me keep my pace down
3. Breath Me by Sia - totally mellow, but also has a good beat for keeping a pace
4. Long Day by Matchbox 20 - I'll still be in Mile 2 when this song comes on, because I want to remind myself that there's a long way to go.
5. Crooked Teeth by Death Cab for Cutie - I just like this song. It's catchy, so it will help me feel good, but it's slowish, so it will keep me grounded.

(Read the rest of the playlist after the jump)
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