Will to Run

Atlanta Thanksgiving Half Marathon 2019

2024-09-04T16:05:00.000-07:00

This was my comeback race in 2019!!

This has always been one of my favorite events. It allows me to challenge myself and reminds me that maintaining fitness during the holidays is important.

This year's race was particularly meaningful to me because it is the first time I have completed 13.1 v3rdmiles in approximately 2 years. Also it's the first race I've really run since the Covington Cheerios Challenge 15k in April of 2019.

My plan was to run for 2 minutes and walk for 30 seconds throughout the half marathon. I was committed to doing this no matter what. On the uphills, I would ease up on the pace while taking shorter faster strides. On the downhills, I would pick up the pace depending on how things were going.

I arrived at the 10k point in 2 hours and 18 minutes. I felt really good, but I knew that the most challenging part of the race was yet to come. The last half has some hills that will really slow down an average, middle of the pack runner.

When I reached mile eleven, I looked for fellow runner, Hoyt Baker. He had told me that he would be there helping manage that segment of the course. I had almost given up on seeing him, when I found him at the 11.5 mile mark reminding runners to stay in the middle lane of the road. I paused and chatted with him. He took a great picture of me and posted it on Facebook later that afternoon.

Much to my surprise, I didn't feel bad at that point. I was glad because I knew some challenging hills were ahead for the last two miles. However, I was thrilled when I saw that we were running around the capitol building because that cut out a challenging uphill.

By the time I had a view of the Olympic Rings, I still had about a mile to go. That mile was mostly downhill. I decided to cut out my walk breaks at that point and put my body in cruise control all the way to the finish in the Georgia State Panthers' Stadium.

The weather was perfect, the run was challenging, but pleasant and I was surrounded by people of good will. I should be in better shape for next years Half. If so, I could be looking at a course PR. I feel great and I want you all to know that my training and weight loss regimen are paying dividends.

Flower Fest Half Marathon Report 2023

2023-04-13T16:45:00.005-07:00

Well, I ran the Flower Fest Half Marathon on March 18, 2023. It was a great experience. I wasn't able to reach my goal pace and finish with a 2:30 or faster time.

That being said, I completed the race with a time of 2:45 which was fast enough to win my age group. I was 30 minutes ahead of my nearest age group competitor.

My goal had been to run a 2:20, but I dropped that idea two weeks before the race when a pain developed in my right leg. I ran 20 very easy miles that week. Before each effort, I felt like the leg was getting better, but after the runs the leg pain returned.

Consequently, I decided to stay off my feet for the full week before the race. I did, however, run 3 easy miles the day before the race to test the legs. I felt okay, but still felt some minor twinges in my right calf muscle.

On race day, my condition was questionable. I was prepared to drop out of the race, if a persistent problem developed. I knew that I would be able to reach mile 5 or 6 without incident. I decided to go out at a moderate pace and see how things developed.

I was moving along very well until I reached the hills around mile 6. I started to feel some slight leg pain and decided to ease up on the pace and try to finish the race.

This turned out to be a good decision. By mile 9 things had begun to settle down and my calf wasn't hurting. I was able to do speed bursts until the end of the race. Despite this, I remained cautious about my condition and kept to an overall more moderate pace.

After the race, I was expecting my leg to bother me, but it didn't and I had a comfortable 2 hour ride home.

I hope to try this race again, perhaps next year. Now that I know the course, I should be able to improve my time. This year's run was held on an unusually cold and windy day. Hopefully next year's event will have more moderate temperatures.

Overall, the scenery is beautiful. Most of the run takes you along roads and paths bounded by lakes and the Golf course. Miles 10 and 11 were the exception as we ran through a residential area on the Gardens property. It felt strange after running through 9 miles of spectacular scenery. My mind kept trying to tell me that I was trapped in a maze. As I exited the neighborhood, I was approaching mile 11 and nearing the end of the race.

At that point, my legs began to run on automatic. They were running faster than expected at the end of a long race. Despite that, I remained cautious and kept my overall pace reigned in because I didn't want to overexert my right calf muscle.

My next half marathon is planned for November in Macon, Georgia. I hope to break 2:30 in that run if my legs are feeling it.

Before that race I have three 10k efforts planned. I'll keep you filled in as they happen.

My next race is the Cheerios Challenge 10K in Covington, Georgia. I plan to finish and come as close to an hour as I can. I should be able to do that because I've been training consistently since the Flower Fest Half and my legs are feeling strong and pain free.

Happy running everyone!

Flowerfest Half Marathon Training 2023

2023-03-08T23:50:00.004-08:00

After 16 weeks of hard training, I am finally ready to run another half marathon. This one will be held at Callaway Gardens.

Callaway Gardens is a beautiful place located near Pine Mountain, Georgia. Most of the run will be around their lake. I have been preparing to run along rolling hills and gorgeous scenery.

Consistency in training should help me this time around. I have been following Jeff Galloway's plan as provided through Garmin. It includes Long runs spaced at two week intervals alternating with speed repeats.

The long runs are meant to build stamina, while the speed repeats are meant to build speed and stamina. My three longest runs were 15, 17, and 19 miles. Those runs were all about spending time on my feet. The premise is that If I can cover distances longer than the half marathon, the actual race will feel easier and less threatening because I know I can cover the distance.

Speed repeats are 800 meters each. I started with 4 and then increased incrementally. I finally completed 12,14, and 16. Upon completion of the 16 repeats, I found that I had practically run the distance with that particular workout. It brought my confidence level up.

In addition, I completed a weekly set of goal pace repeats. six repeats of 800 meters was the norm. After the speed repeats and long runs, my comfort level was high.

Finally, to build strength in the legs, I completed hill repeats every other week. These alternated with the Magic Mile which is meant to be a useful tool for predicting race outcome.

I'm feeling positive about this half marathon. The training has been completed and the weather should be almost perfect. Now all I need to do is trust the process and show up for the race.

I will be happy with a time of 2:30, but I hope to break 2:20. Of course, just finishing and still being able to run another day is all I really need.

Myths About Running and Injuries

2019-10-30T13:23:00.000-07:00

I recently had a discussion with a non-running friend about how bad running is for the body. I told her that most of her arguments against running are myths. I've done some basic research, and this is what I learned.

Myth: Running will destroy your knees.

It’s a common belief that running is hard on your joints—the knees in particular. But new research shows the opposite: Running might actually make you less likely to have knee problems down the road, according to a recent study published in the European Journal of Applied Physiology. Researchers studied recreational runners and found that their knees had less inflammation (a precursor to arthritis) after completing 30 minutes of jogging than after sitting still for 30 minutes.

That being said, I believe that runners who ignore overuse injuries are definitely at risk for permanent knee damage. I do not believe a runner should ignore unusual muscle or joint pain. My motto has always been "live to run another day." One can always replace running with less stressful activities while waiting to heal.

Myth: Walking is just as good as running.

Walking is good, but it is certainly not the same as running.

The fact is that going for a slow stroll does not burn as many calories as a run of the same distance.
The truth is that intensity matters: A higher intensity jog leads to a greater after burn post-workout than you’d experience following a walk. In fact, running can lead to a 25 percent greater caloric expenditure during and after a run than a walk of the same distance. A study published in the Journal of Strength and Conditioning Research supports these numbers.

Myth: It will damage your back.

There are some lifestyle risk factors that can cause back pain. These include obesity, sedentary work and stress. If running, exacerbates your back pain, you should replace it with another form of aerobic activity because running is a high-impact exercise. The repetitive jarring can be very hard on the joints and the spine. Studies such as the one published in the September 1986 issue of the "British Journal of Sports Medicine" found that the spine shrank by several millimeters after a 6 km run, and the shrinkage was directly proportionate to running speed. Although the relationship of spinal shrinkage to spine pain isn't fully known, those results show that running puts stress on the spine.

Obesity is a major contributor to back pain, and running is an excellent way to lose weight. A sedentary lifestyle can also cause back pain, by allowing the core muscles that support the spine to lose strength. A study published in the December 2009 issue of "Applied Physiology, Nutrition and Metabolism" found that running activated trunk muscles as well as core-specific exercises.

Stress, anxiety and depression are also contributors to back pain, causing the muscles of the lower back to lock up. Exercise is one of the best ways to combat stress.

As with knee pain, runners need to be aware of unusual pain in the back and replace running with another activity as the body demands.

Myth: It will damage your heart

Most of us have heard stories about runners who collapsed from a heart attack mid-race or at the finish line, despite being in seemingly great shape. Those occurrences are extremely rare.

One study surveyed marathoners from 2000 to 2009 and found that of the more than 3.7 million participants, only 28 men and women died during or within a 24-hour period after their race (most, but not all, from heart-related issues). That’s less than one person per 100,000 racers.

Other recent research found that running can strengthen your heart.

I run with a heart monitor and try not to push myself during training runs unless I'm doing speed work.

My conclusions

As with everything moderation is the key. Take care of yourself by eating wholesome meals and get plenty of rest.

Listen to your body before, during and after runs.

Remember, if you are in pain, it's probably not a good idea to run.

Build up to the big things involving distance and speed through training.

Speed Work? Working on It!!

2019-10-25T11:39:00.003-07:00

As slow as I'm training these days, I find it difficult to claim that I am doing speed work. However, the fact is, I am. During the month of October, my efforts have mainly focused on rebuilding my base by ramping up my mileage. Over time, this has proven to be an effective way to develop speed as I increase my endurance.

Another form of speed work is losing a few pounds by watching my diet. It is a known fact that the less a runner weighs, the faster he or she can run. So far, I have lost 10 pounds.

Using a heart rate monitor to dictate my pace has forced me to slow down. This has proven to be a good idea during this time of mileage increase. As my heart rate increases, I am forced to ease up on the pace. As a result of this work, my resting heart rate has gone down and stayed down. I have also found myself recovering more quickly post run.

Real speed work such as good old 400 meter repeats will begin as I continue down this path and develop the ability to maintain a running pace without over-stressing my body.

This week has been great! I've racked up 28 miles! I am at the point where I can complete a half marathon without concerning myself with speed. That's exactly where I need to be right now. The real speed is yet to come. I will be discussing my efforts in that direction in due time. For the moment, a slow to moderate jog will rebuild my fitness.

Working to Improve

2019-10-16T16:18:00.000-07:00

Anything worth doing takes time and effort

on the part of the individual learner!!

Coaches and teachers can only advise and show the way.

Commitment

How can a person improve his or her pace as a runner? There are a number of ways! However, the main thing is to stick to the main thing. Be committed to running on a regular basis. If one does that, his speed will increase simply because he is consistent. It's the same kind of commitment one would make toward learning to sing or play an instrument. There's nothing like regular effort. It generally leads to improved performance.

The Long Run

Another way to improve pacing is to insert a weekly long distance run into your training plan. For some reason, those 10 mile or longer runs lead to faster runs at the shorter distances. I have found that a weekend long run of 15 miles or more makes the 5 miler in the middle of the week seem easy. After a few longer runs like this, I find 3 mile runs to be simple and fun!

Speed Work and Hill Repeats

In addition to the long run, a tried and true method is regular speed work. This can include timed repeats of 1 to 5 or more minutes with slower paced breaks. It could also mean repeats on the track of 400, 800, 1200, and 1600 meters with variants in between. Following each repeat, a runner should do an easy recovery lap.

Hill workouts are grueling, but they will strengthen the legs! So find a hilly course or find a hill and run repeats up the hill at a 10k pace. Your legs will burn and your heart rate will rise, but you will recover as you walk or jog down the hill for your next repeat. You could also run a hilly race like the Harpeth Hills Flying Monkey Marathon to build your leg strength and confidence.

Self-Discipline

Disciplined running takes practice and self control. Disciplined learning in school takes practice and self control! Effective students work on their learning through individual efforts, like a distance runner. If I had a coach, he or she could tell my what to do and how to do it, but it would be up to me do go about the business f making things happen. Teachers are like coaches, they can only share information and assist with practice in the classroom, but it is up to the individual student to learn by independent effort and completing homework assignments.

You can really only blame yourself for any lack of improvement, because you are the only one who controls you. So, I will continue to practice consistency as I improve my running and musical skills. How about you? What kind of skills are you trying to develop?

Half Marathon Training: Week Three

2019-10-03T12:28:00.000-07:00

Training

Week three of my training has gone very well. On Monday, I covered 8 miles at an easy pace. Tuesday's 3 miler was an easy recovery run from Monday's long run. Wednesday, I increased the pace slightly and took a break after each mile allowing my heart rate to recover before continuing.

Today's 3 mile run was continuous with no breaks. It went very well because I incorporated some easy running every seven minutes and included thirty second walk breaks every two minutes. Tomorrow's four miler will be one minute at 12 minute pace followed by a thirty second walk break.

Losing Weight

I have included a weight loss program in my training, since I will need to lose some weight to gain speed and reduce stress on my joints. I'm using the calorie counter on my Fit Bit and logging all of the food that I eat. I try to maintain a 1,000 calorie deficit. My goal is to get my weight down to 160 pounds (That's a good weight for my height.)

I don't plan to lose weight rapidly. Plus, if my deficit is less than 1,000 calories I don't beat myself up.

Ultimate Running Goals

At the moment, I'm building a base and trying to increase my average pace to at least a 12 minute mile (hopefully faster).

Once my base is built, and as I lose weight, I plan to incorporate speed work and a 10-13 mile run into my weekly regimen.

October should be a solid 100 plus mile month and my weight should continue to settle steadily toward my goal.

It takes thoughtful effort to become a successful runner and a willingness to take that first step every day.

Half Marathon Training: Week Two

2019-09-26T10:20:00.002-07:00

I finished a seven mile long run earlier this week!! this motivated me to keep moving forward with regularity. This week's plan is to continue to build and expand my base. I have completed 21 miles so far. By Saturday, I will have 24 miles in for the week.

Next weeks planned long run is 8 miles. Total planned mileage for the week is 25-27. It will also include a moderately long run of 5 miles. If all goes well, by November, I should be in shape to run a decent half marathon.

For today's 4 miler, I let my heart rate control my pace. Tomorrow, I plan an easy 4 miler at a 1:30 ratio.

The road to recovery is going very well so far.

On another note, I've been having a decent year selling my sheet music. Here's a link to my newest choral arrangement:

https://www.jwpepper.com/Deep-River/11165187.item#/submit

Half Marathon Training

2019-09-24T05:46:00.002-07:00

It was March 2018. I was halfway through a 9 mile run when it happened. There was nothing to do except go with the flow. I had been hogtied by a mangled coat hanger!

I eased my body off the ground and assessed the physical damage. Apparently, not too much. After telling passersby that I was fine. I stood up and completed the final three miles of my run.

I everything seemed to be okay. The only immediate after effect appeared to be a bruise on the left side of my torso. A couple of weeks after the fall, I developed a sudden pain in my knee which made it difficult to walk up the stairs at work. I held off on further training.

I had registered for the Covington YMCA's Cheerios Challenge 15k. After some light jogging, I felt like my body could handle the race at reduced pace. I was able to complete the race and get an age group award. After that race, I really eased up on my training.

During 2018 spring and summer seasons, my knee was a constant bother, so I cut back on my mileage and did not enter any races.

In September of 2018, I decided to train for the Atlanta Half Marathon. Training progressed well for the month. In early October, I went hiking on some difficult terrain at Cloudland Canyon. This exacerbated the knee problems. I scrapped my plans to run the 2018 Atlanta Half.

In recent days, I have begun ramping up my mileage. Just completed a 22 mile week! I feel healthy enough to train for the 2019 Atlanta Half.

So off I go to my next running adventure. Sometimes rest and light exercise are best for a knee problem. I'm finally ready to get with the program! I have the Will to Run!

100 Mile Month!

2017-10-01T05:47:00.001-07:00

Wow! It's been a great September! I managed to run 100 miles and complete three races.

My first race was the Macon Labor Day Road Race 10k. I love this race. Since I hadn't done much speed work, I decided not to race it, so I jogged along at a comfortable pace and finished it in 67 minutes. I felt great! At mile six, someone shouted, "You don't look tired at all!" They were correct, I wasn't tired. I stopped at the local Starbucks and had a coffee. Then I enjoyed lunch with my friend Milton Southerlin.

The Labor Day Race went so well, that I decided to pick up the pace for the Covington Fuzz Run 5k. I had a great run! I didn't push myself too hard and managed a 32 minute finish. I came in 5th in my age group among 18 finishers! I wasn't too tired after the race either.

Yesterday, I ran the Covington Autumn 5k. I decided to push myself a little harder and completed the run in just over 30 minutes! My overall finish place was 75 out of 177 finishers in the race and your age group finish place was 2 out of 6 finishers in the Male 65 to 69 age group. Your total gun time was 30:52.3 and your pace was 9:57.

Overall, I would say it's been a good month and my running is improving. I should be able to break the 30 minute 5k barrier before spring.

What Does It Take to Heal?

2015-12-28T19:07:00.000-08:00

I'm currently suffering with some minor injuries. Therefore, I've cut back on my running. I have not cut it out all together. I have however, cut my monthly distance in half.

I probably could have run today, but when I felt the shin splints acting up, I decided to stay off the roads.

What does it take to heal?

Cross Training: Do some form of exercise that will maintain cardio health other than running.
Rest: In other words, cut back on your running or cut it out altogether.
Ice where it hurts.
Compression and massage of the effected muscles.
Elevate the legs.

Don't try to come back too quickly once you're feeling better or you will have a relapse.

Cross the bridge when your body says you're ready, but maintain your fitness while you wait!

Thoughts On The Run: Ruining The Teaching Profession in Georgia Through Teacher Keys

2015-11-18T16:58:00.000-08:00

The teacher evaluation system in Georgia is broken down into four levels of teacher performance. Any teacher who does not meet the standard of proficient is not deemed adequate for the job. Since test scores are down in Georgia, thanks to the new Milestone Tests, some administrators across the state have been advised to rate more teachers in the category of Needs Development.

From what I have learned recently, this is apparently true in Newton County. I have learned of teachers formerly rated Proficient who are suddenly receiving ratings of Needs Development on walk throughs.
We are now involved officially in the witch hunt, seeking out teachers so we can destroy careers, in the name of improving education. These evaluations will also be used to reduce the salaries of teachers who "Need Development."

Teachers whose students do not improve enough on test scores will be beyond help. Teachers who are "Proficient" will fall into the "Needs Development" category. Those teachers who receive even one rating of "Needs Development" on their walk throughs will be deemed "Ineffective" because their student's test scores.

The reality is, most teachers are proficient. The real problem in schools is that teachers lack support when dealing with difficult students AND they are being blamed when students refuse to learn. Students are no longer being held accountable for the problems they create. Teachers really are doing their jobs.They deserve our praise and support. SUPPORT MEANS MAKING STUDENTS ACCOUNTABLE FOR THE PROBLEMS THEY GENERATE IN THE CLASSROOM. Teachers are asked to teach, they cannot LEARN for students.

"And let me clear one thing up right away: bad teachers are extremely rare, but if you’re in the presence of a truly bad teacher, as opposed to a good teacher on a bad day, you will have no doubt about what you are witnessing." Ellie Herman

Exemplary

The teacher continually demonstrates extensive content and pedagogical knowledge, enriches the curriculum, and guides others in enriching the curriculum. (Teachers rated Exemplary continually seek ways to serve as role models or teacher leaders.)

Proficient
Proficient is the expected level of performance.

The teacher consistently demonstrates an understanding of the curriculum, subject content, pedagogical knowledge, and the needs of students by providing relevant learning experiences

Needs Development

The teacher inconsistently demonstrates understanding of curriculum, subject content, pedagogical knowledge, and student needs, or lacks fluidity in using the knowledge in practice.

Inneffective

The teacher inadequately demonstrates understanding of curriculum, subject content, pedagogical knowledge and student needs, or does not use the knowledge in practice

Fab Four

2015-11-05T19:17:00.001-08:00

Today's four miler was a pleasant, easygoing run. The temperature was 65 degrees and the weather was misty. That's the best running weather of all.

It's always great to run in perfect conditions. Teachers deserve perfect conditions in their classrooms. Students need to pay attention. Administration needs to be supportive. It's not their job to "fix" teachers while aiding and abetting difficult students.

Speaking as a runner, there's nothing better than a great running environment. Speaking as a teacher, there's nothing better than a classroom where students pay attention and learn. When real learning occurs, there is complete joy for teachers and their students.

Thoughts on the Run: Georgia Teacher Evaluation

2015-11-04T17:42:00.001-08:00

Yesterday, in the middle of my six mile easy paced run, I kept thinking about a letter to Governor Nathan Deal written by a consortium of Georgia education professors in 2012. I have recently been reminded of this because President Obama and Secretary Duncan have said that we are testing students too much across the nation.

One of the most telling segments of the letter was its criticism of VAM as a teacher evaluation tool. An excerpt from the letter follows.

"The state’s new evaluation system, Teacher Keys and Leader Keys, centers on “value-added” measures of student growth. The use of value-added measures in teacher and leader evaluation will likely lead to negative educational, social, and emotional outcomes for Georgia’s children. We believe it is our ethical, moral, and professional obligation to raise awareness about how the proposed evaluation changes not only lack a sound research basis but also, in some instances, have already proven to be detrimental.

Georgia has already used a value-added statistical model to determine which schools were to be put on probation, closed, or turned around under No Child Left Behind (NCLB)and found this model wanting. For the new teacher evaluation system, “student academic growth” will be measured with VAMs or similar models. Myriad researchers have found that value-added models (VAMs) of teacher effectiveness do not produce stable ratings of teachers."

How Much, How Far, How Fast?

2015-10-22T18:38:00.001-07:00

How much should I run?

I believe that this runner needs to be consistent. I need to run at least three days a week. I try to run 4-5 days a week. However, I am not afraid to take time off if I feel an injury coming on. On days when I'm extra tired, I'm not afraid to cut back.

How far should I run?

It depends upon the event I'm training for. Marathons and half marathons demand more miles. Other distances demand more speed work. When I'm on a maintenance plan, I try to run about 20-25 miles per week. The mileage will include one speed work session and one long run of at least 8 miles.

Ready to run!!

How fast should I run?

I try to vary my paces. Long runs 11:30-12:00 per mile. Speed work 9:00-9:40 per mile Tempo run 10:30-11:00 per mile. I am not afraid to slow down If things start to fall apart.

My basic philosophy is to survive so I can keep running for the long haul!

Thoughts on the Run: Worship Music

2015-10-21T17:14:00.000-07:00

On my runs this week, I found myself contemplating music and worship in the church. these thoughts came about because, once again, someone in our congregation felt the need to request that we use more contemporary music. Having been involved in church music leadership for the past 40 years in a full time, and part time capacity, this topic has come up from time to time.

Of course, being a professional church musician, I have found myself on both sides of this issue. Early in my career, things were simple. We performed contemporary music with the youth choir and incorporated some of that music into the evening service because it was informal. We generally avoided use of less formal contemporary music in morning worship.I still recall one of my youth choirs singing a contemporary youth choir anthem in a revival. When we were finished I scanned the congregation, to find that it was not well received by our pastor. However, the choir had done a good job and the music was well received by the congregation.

At my first full time church in Plantation, Florida I continued this practice with much success. However, there were a few members of the congregation who decided that we needed to make the morning service more informal. These folks kept suggesting that we use more "spirit filled" music. They did not like our service, because it was too formal for them. It got to the point where I found myself deliberately avoiding these individuals, since I had no intention of changing our worship style. Our pastor felt the same way, but these folks wanted me to change things because I was in charge of the music.

Through the years, I have consistently stayed with hymn based congregational singing, while at the same time allowing flexibility in choices of anthems, solos, and ensembles. I have generally steered the less formal selections toward evening worship.

Corinthians 14:23 speaks of the need for order and understanding in worship:If therefore the whole church be come together into one place, and all speak with tongues, and there come in those that are unlearned, or unbelievers, will they not say that ye are mad?

Whatever we do, we must do it in an orderly and appropriate manner. Churches need to decide what their musical identity is. They also need to consider how music effects their style of worship. Modern, contemporary music is really not different from the youth retreat songs of the 1970's and 80's. The style lends itself to more informal worship. It moves churches away from the reverent worship of God while co-opting the terms "Praise and Worship". I understand that there are people who love this informality, however, I prefer awe contemplation and splendor. If I want the other, I will listen to the radio.

Teaching Yourself Speed Through Self Guided Practice!

2014-03-17T17:54:00.002-07:00

Anything worth doing takes time and effort

on the part of the individual learner!!

Coaches and teachers can only advise and show the way.

Commitment

The Long Run

Speed Work and Hill Repeats

In addition to the long run, a tried and true method is regular speed work. This can include timed repeats of 1 to 5 or more minutes with slower paced breaks. It could also mean repeats on the track of 400, 800, 1200, and 1600 meters with variants in between. Following each repeat, a runner should do an easy recovery lap.

Just before the
Flying Monkey Marathon!!

Hill workouts are grueling, but they will strengthen the legs! So find a hilly course or find a hill and run repeats up the hill at a 10k pace. Your legs will burn and your heart rate will rise, but you will recover as you walk or jog down the hill for your next repeat. You could also run a hilly race like the Harpeth Hills Flying Monkey Marathon to build your leg strength and confidence.

Self-Discipline

Crankin' Up Some New Speed at the Old Newton High School Track

2014-02-27T18:45:00.000-08:00

It was a chilly afternoon, with some wind gusts, but I decided to brave the weather and go to the track to hone my speed skills. I'm glad I did because following this session, I had a real boost of confidence. I was running 400 meter repeats and I saved the fastest repeat for last completing it in 2:02!!

A picture of the Alcovy High School Track!

I love to run there, but it's not always available

It was fantastic to have the Old Newton High Track available for use. Especially since it's so conveniently located close to my workplace. I just got dressed to run, jumped in the car drove to the track, and did my thing.

I was able to complete each lap in 2:15 or less with nice, easy recovery laps between each speed lap. I look forward to many more weekly sessions at the Old Newton High Track as the 20014 school year continues! My new motto is: Blood Pressure Down, Speed Up! Perhaps that 27 minute 5k will become a reality soon!! Cranking up some speed every week to help make it happen!!

2014 Looks Great!

2014-02-24T19:36:00.001-08:00

Two Marathons

I'm feeling great! Since my last post, I've run two marathons and improved my times! I completed The Flying Monkey Marathin in 5:40. It was my training run for my latest reprise of the Warner Robins Marathon where I set a PR of 5:19.

Three Half Marathons

I've started 2014 with three half marathons. My first is a perennial favorite because it's in my hometown of Columbus, Georgia, AND it's always free: The Red Nose Half Marathon. I finished the race in 2:25, that's 10 minutes faster than last year. Plus, it's a course record!

The second half marathon was part of the Tybee Run Fest. I set a personal course record of 2:25. That's 10 minutes faster than the last time I ran it!! It was very rainy and I felt chilled before and after the race, but felt fantastic. Actually, I probably would have had a better time if my right shoe had not untied itself. I had to retie it twice because the first time it untied in seconds! Bad job! But a great run overall!!

The third half marathon was the Run the Reagan! Chilly temps were compounded be 29 MPH wind gusts in our faces for the first 6.5 miles. The wind seemed to help on the way to the finish of this out and back course which is run on the Ronald Reagan Highway in Gwinett County. My shoes were well tied, so no problems there!! The wind probably slowed me down, but I was able to set a PR of 2:20!!

Training with Christian Camfiield on the Covington Eastside Trail

It's got a good mix of hills!

Believe and Train

All I can say is I am feeling good about these results. Apparently consistent training and regular weekly speed work will get you to your goals. I'm planning to up the tempo for the rest of 2014. Who knows? Perhaps this old man has some fast paced running in his future. Feeling GREAT!!

Our New Covington Trail

2013-07-18T14:26:00.001-07:00

A few weeks ago I went on a 7 mile run with fellow runner, Christian Camfield.

Here are a few pictures!

Half Marathon: Training At the Distance

2013-06-23T11:29:00.000-07:00

June 21, 2013

Here I am the night before my Long Distance Half Marathon Training Run. My goal is to complete the distance at a pace of 11:40 or faster. I plan to start at a 12 minute pace for mile one. Then I will gradually increase the tempo Hopefully, I will be able to finish at a pace faster than 11 minutes per mile. I'll report in tomorrow after my long run!!

Feeling pretty good
following yesterday's long run!

June 23, 2013

Well, I completed the distance yesterday. I did not go at an overall pace of 11:40 or faster, but my overall pace was 12:15. Mile 2 was completed at 11:40 and mile 9 was completed at 10:59. Despite the increased intensity, I found myself slowing significantly for the final 3 miles.

Overall, it was a great run. The weather was almost perfect, and I stayed hydrated. I'm thinking that I slowed because of a lack of nutrition, or perhaps my body just wasn't ready to keep going at the necessary pace. At any rate 12:15 is fairly respectable and my increased speed sessions should help me improve before my first fall half marathon

Training Cycles

2013-06-19T10:57:00.000-07:00

Breathing, running, faster, slower, run/walk, heart rate. Runners have so much to think about, but we really only do one thing. Put one foot in front of the other to cover a specified number of miles each week. This week, I will run the half marathon distance for my long run.Then I will begin an advanced training plan for the half marathon distance in the fall/ Of course, if it gets too taxing, I can always go back to what I have been doing.

Feeling good after the 2012 Soldier Marathon

The primary difference between my current plan and the new plan is that I will be adding an additional day of speed work. It looks good on paper and I'm feeling good enough to believe that this will work. So, beginning Monday, it's off to the races!!

Then I will be looking toward the Warner Robins Marathon in January2014. Of coursem that means I'll begin ramping up the distance in September. If that goes well, I will consider a marathon in the spring of 2014, If not, Ill simply cut back and focus my attention on building speed for the Cheerios Challenge in April 2014.

Looking forward to the running challenges ahead and really trying to think things through. I think the key is to listen to your body and have a good plan that you are prepared to adapt.

I Feel Good!!

2013-06-16T14:33:00.000-07:00

I ran a training 5k today on one of my favorite routes. My plan was to move along at a quick, but comfortable pace. I was thinking perhaks 10:30 or so per mile. So I set out on this beautiful 68 degree morning with this simple plan: run at a quick, but comfortable pace.

I ran without my heartrate monitor. I just judged how I felt while concentrating on leg speed. Much to my surprise, I ran 3.1 miles at a 9:57 pace!! I'm thinking speedwork is paying some dividends. It certainly felt great to run that fast with minimal stress.

I feel good!!

Toasty Ten

2013-06-15T10:29:00.001-07:00

This was probably the warmest run of 2014. When I left the house, it was about 68 degrees. It was 10 degrees warmer when I reached the finish line. I completed, the first 5 miles at a very easy 13 minutes per mile.Then I picked up the pace for my last 5 miles. I was fast enough for the last 5 miles to decrease my overall pace to 12:38 per mile. Mile 10 was my fastest mile with a pace of 11:33. I completed my last quarter mile at a 10:38 pace. Then I enjoyed an easy walk home.

Next week, I plan to run 13.1 miles at planned marathon pace of 12 minutes per mile or faster. I know that weather could be a factor, so I will start at 6:00. This should put me at home by 8:30 with temps in the 60's. If temps are in the 70's, I will make modifications and simply plan to finish based on how I feel.

I have devided to run at least one marathon in the fall or winter. Hopefully that will be the Flying Monkey in Nashville. The field is limited to 300, so my alternate race will either be the Soldier Marathon, Thompson Trail, or Warner Robbins.

My next big thing is the Macon Labor Day 10k, so, I'm keeping a good base for my future Marathon training AND incorporating strong speed sessions to prepare for a reasonably fast 10k in Macon.

Here are a couple of pics from the 2011 Nashville Marathon. That's a wonderful spring race!!

Faithfulness and Consistency

2013-06-12T17:35:00.001-07:00

Runners are special people. They are capable of working alone for long periods of time as they develop stronger skills. Train, Rest, Repeat. That's the cycle! Every now and then to keep it interesting, they compete. Essentially, time on your feet is the way to improve!

I was thinking today of the time it takes to train for a marathon. Most training plans take at least 16 weeks. Some plans take as long as 26 weeks. All plans have one long run per week and as the work progresses, they include a moderately long run in the middle of the week.

Runners who are trying to improve their times incorporate at least one speed session or hill training workout in the midst of all of this activity! Week mileage can increase up to 40 or 50 miles. Interestingly, slower runners actually spend more time on the road. Faster runners spend less time out there, but they make up for it with more intense effort. Some speedsters are able to increase mileage and reap benefits from more time on the road.

I have come to understand that it takes time and consistent effort to improve. Recently, I reached a PR that I have been trying to acheive for three years. I was able to break an hour in the Covington, GA Cheerios Challenge 10K with a time of 59:52. It was the result of much effort.

I think the thing that finally did the trick was increased intensity in my speed work and lower weekly mileage. My next real test will be the Macon Labor Day 10K. I'm working toward a 57:?? time. Of course, I'll be happy with anything below 59:52.

My 10X400 workout today went very well. So did my tempo run last week. We shall see how things are looking as Labor Day approaches.

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Coaches and teachers can only advise and show the way.

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The Long Run﻿

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Self-Discipline﻿

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Faithfulness and Consistency

Commitment

The Long Run

Speed Work and Hill Repeats

Self-Discipline

Commitment

The Long Run

Speed Work and Hill Repeats

Self-Discipline