What a fun race! I ran as part of the nTelos team.  Since nTelos was a sponsor of this event, I got free entry and a ticket to the VIP tent.  This was my first 8k since 2007 and I beat finished 20 seconds faster this time.  I might be disappointed with those results except that I’m currently running with patellar tendinosis and illoitibial band syndrome in my right knee.  Add to that the fact that this course has a lot more hills than the Richmond race in 2007 and I’m very happy to have managed a sub-9:00 per mile pace.  My knee performed well, if maybe a little stiff in the first mile, and I felt minimal soreness later in the day.

Here are some pictures I took along the way:

• What I learned at the Carytown 10k
• 250 Miles!
• Race Report: Greater Richmond SCAN 5k
• Race Report: 2010 McDonald’s Half Marathon
• Race Report: Shamrock Half Marathon

NZ Bacon and Egg Pie

1. Bacon.  The more the merrier.  I used a whole 12 oz. package and cooked it the night before.
2. 10 Eggs, more or less is ok, but you’re going to want no less than 8, I think.
3. Cheese.  This wasn’t in the original “Man’s recipe” but I don’t see how you could leave it out.  I didn’t use a heart attack’s worth.  Just enough that you’ll know this has cheese in it when you’re cutting it.
4. Pie crusts.  I used Pillsbury crusts from the refrigerator section of the grocery store. You’ll need 2 crusts.

Like I said above, I pre-cooked my bacon last night to save time this morning.  Pre-heat your oven to 400 and get started building your pie:

Crust with Cheese

Roll out the bottom crust and line it with a little cheese.

Bacon!

Throw down a layer of bacon.  Don’t be shy, this is the main bacon layer.  Do save enough bacon to put some on top of the eggs.

10 Eggs

I know, it looks like 9, but there’s a yolk hiding in there somewhere.  After the picture I broke all the yolks and added pepper. Most in my family don’t like their yolks whole.

More Bacon!

Use everything you’ve got here.  Unless you’re hungry.  Then eat a couple bites, but put the rest of your bacon on the pie!

More Cheese!

More cheese!

Top Crust

So, everything is now assembled and the pie can go in the oven.  20 minutes or until the crust is golden brown and looks flaky. (20 minutes was not long enough, the eggs were very runny when I cut into my pie, I’m throwing mine back in for 20 more minutes, your mileage may vary).

Out of the Oven

Yes!  It’s ready to eat!  Also, if you want to know anything about quilted potholders, check out www.shirleyannesheart.com

Pie!

That shadow in the picture is my head.  It’s too late to retake the picture because I’m already eating this really good pie!

Seriously, your local grocery store is open till at least 3 today (Thanksgiving in the US) I’m sure.  You need to go get the ingredients and make this pie!  It’s awesome!  After eating it, I’m adding New Zealand to the list of things I’m thankful for this year!

• 13.1 Miles! I CAN DO IT!
• I AM SORE!!!
• Link Dump – January 31, 2009
• 17 Days left! Almost Time to Taper
• Two Days Till Race Day!

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• BMW ad mentions Google
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• In the immortal words of Inigo Mont…
• BMW ad mentions Google
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Who's changing their PIN?

Luke Surl Comics – 493 – PIN the tail…

493 – PIN the tail… by Luke on October 27, 2011 at 8:00 pm. As mentioned in the blog post, no comics next week, they'll return Monday 7th November. Oh, and if you want the maths: digg Digg this po…

• BMW ad mentions Google
• Happy New Year! 2008 in Review.
• Ken Jennings is the 99%…
• Sorry I’m so quiet…
• FREE CD-R 10 Pack

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Archives. Select Month, October 2011 (10), September 2011 (17), August 2011 (13), July 2011 (13), June 2011 (15), May 2011 (14), April 2011 (14), March 2011 (15), February 2011 (15), January 2011 (14)…

• Home for the Holidays: Resolution Time
• February Training Update
• Link Dump – January 31, 2009
• Link Dump – February 28, 2009
• Happy New Year! 2008 in Review.

NY State Senator Roy McDonald

I came across this quote today from NY State Senator Roy McDonald and had to share. Even if you do not agree with him on the issue that finally caused him to speak up, I think a lot of people will agree with the sentiment here:

“You get to the point where you evolve in your life where everything isn’t black and white, good and bad, and you try to do the right thing,” McDonald, 64, told reporters.

“You might not like that. You might be very cynical about that. Well, f— it, I don’t care what you think. I’m trying to do the right thing.

“I’m tired of Republican-Democrat politics. They can take the job and shove it. I come from a blue-collar background. I’m trying to do the right thing, and that’s where I’m going with this.”

This guy, in my humble opinion, should not just run for Congress, he should make a 2012 run a the Presidency. If this Republican has turned over a new leaf, left the party line (both party lines for that matter), and now speaks his own mind instead of his party’s talking points, I think he’d have a pretty good chance of getting elected by Americans who are also tired of Republican-Democrat politics. I mean, seriously, who wouldn’t elect a President who had the guts to say “Well, f— it, I don’t care what you think. I’m trying to do the right thing.”

If you would like to know the issue being voted on in the NY State Senate that prompted this from Sen McDonald, here’s the original article.  And now that you’ve gone and read the original article, how many of you reversed the opinion you had of him before clicking that link, simply because of the issue being discussed?  Leave some comments and let me know!

• What Changed?
• CAIR Criticizes McCain for Stating Facts
• Bimmer Magazine: Vintage: E28 Perfection
• 5erFest — WOW, What a great trip!!!
• This is why I usually don’t pay attention to politics

This past Sunday was the 2011 Carytown 10k.  While I didn’t PR, I did learn a very important lesson.  Don’t get me wrong, I’m very happy with my 50:00 minute time, but it could very easily have been better.

My mistake happened prior to the start of the race.  I’m sure many other runners have already learned this lesson, and I’ve probably even heard it before.  As a matter of fact, now that I think about it, the starter even mentioned it while everyone was lining up 10 minutes before the race.

“Be sure to line yourself up with other runners who are about the same speed, we don’t have seeded waves here.”

I lined up way too far back from the starting line.  Not that I was ignoring the starter, I just under-estimated myself.  I thought I was lined up with runners who were as fast, if not a little slower, than I was.  How do I know I made a mistake?  Well, let’s just take a quick look at my splits:

• Mile 1: 8:48
• Mile 2: 7:58
• Mile 3: 7:56
• Mile 4: 7:52
• Mile 5: 7:55
• Mile 6: 7:56
• Mile 6.2: 1:27 (or, a 6:44 pace).

Nearly a full minute was lost navigating the crowd in the first mile.  That minute could have made a PR.  Well, that and a little more speed in mile 6, which should also have been faster.

So, the lesson here is to never under estimate yourself.  Other runners obviously didn’t and may have even over-estimated.  I so severely under-estimated myself compared to others that I did not get passed by anyone until the last .2 miles of the race.

All in all though, I am very happy with my performance.  My splits weren’t as great as the Monument 10k, where I set my current PR of 49:09, but the Carytown course is, in my opinion, a tougher one.

• Race Report: Carytown 10k
• Race Report: 2010 McDonald’s Half Marathon
• Getting Excited for the Half Marathon!
• 13.1 Miles! I CAN DO IT!
• Race Report: Patrick Henry Half Marathon

My training was so good, in fact, that I blew away my personal record of 1:52:35 by just over 6 minutes!  The old PR was set on a much flatter course, though this course isn’t really that hilly.  In case you haven’t already done the math, I finished 13.1 miles in 1:46:51.  My average pace was 8:06 per mile and no mile was over 8:34!  I actually had a couple of miles (not consecutive) that were under 8 minutes!  One of those was down hill, but I’ll take a 7:30 mile any way I can get it!

Chad and Greg

I ran the first 7 miles with a Chad, a new friend from the neighborhood that I’ve been running with on the weekends.  This made those miles fly by.  We had originally intended to keep about an 8:30-ish pace for the first few miles and speed up as we went.  The weather was perfect, if a little on the chilly side at the start, and we kept running faster than we wanted.  Mile 1 was supposed to be our warm-up at about an 8:45 pace.  We passed the 1 mile marker at 8:34.  Not a big deal, but it was faster than we originally planned.  Our plan fell apart from there.  I’m not sure if Chad was pushing me or the other way around, but the 8:30-ish pace quickly turned into 8:10 or faster for the next few miles.

Chad and I split up after mile 7 in Bryan Park.  I put my headphones on and planned to slow down for a couple miles to save energy for the finish.  Mile 8 was an 8:24 pace, but this was all due to slowing while I put my headphones on and drank some Power-Ade at a water stop.  The rest of the miles went quickly, and there seemed to be more crowd support as we made our way down Brook Road.  My plan to slow down for a couple of miles didn’t work out, I just kept going fast!

Making the turn onto Grace Street in mile 12, I kicked it up a notch.  The finish was not in sight (I still had two turns to make), but I could feel it.  I did have to watch my step a little bit, as Grace Street is in dire need of resurfacing.  I passed by the Brander-Mom’s, I think on 3rd street, and blew by them so fast that they didn’t recognize me until I gave our neighbor Jennifer a high-five.  I would have said something before I got there, but I was in a zone-already knowing I was going to beat my PR.

I ran the final .25 miles down Cary Street as fast as I could.  I learned last year in the marathon that everyone’s advice to the finish of these races is correct: just pick up your legs and control the fall down that hill.  The last 1/4 mile is about a 95 foot elevation loss, and really does feel like you’re falling.  I extended my strides and very nearly sprinted through to the finish line.

Brander-Dudes: John, Chad, and Greg

Following the race, I met up with all the Brandermill runners (at least, the ones who hadn’t run the marathon–they were still out there) for smiles and pats on the back.  I think everyone was happy with their times and almost everyone has a new time to beat next year.  Overall, I finished this race in 817th place (out of 5548 total finishers) and 90th in my age group.  I’d call the day a success!

• 13.1 Miles! I CAN DO IT!
• Pikermi Training Week 3: Pulling a Fast One!
• Two Days Till Race Day!
• 250 Miles!
• 17 Days left! Almost Time to Taper

Last Sunday’s run was already covered.  Monday was a rest day, and Tuesday was a great track workout.  I averaged 8:17/mile with my fastest lap at 7:24/mile.  It was great weather and I felt great running it.

[If you don't see the maps in this post, be sure to visit der5er.com!]

Wednesday was an easy 30 minute run.  I took the instructions seriously on this one.  I kept my pace at 8:57/mile and my heart rate in zone 3 for 30 minutes. This was a good “clear my head” run, because I didn’t have to think about keeping pace, it just happened naturally.  I really like that 8:57/mile is now an easy pace, and feels natural.  That used to be a tempo run for me, and I had to work to maintain it.

[If you don't see the maps in this post, be sure to visit der5er.com!]

Thursday was, I think, the best run all week.  My training plan  called for a medium intensity 1 hour speed workout.  I maintained an 8:31/mile pace and managed to wrap up 7 miles in one hour.  This is really fast for me, especially maintaining that pace for 7 miles.

[If you don't see the maps in this post, be sure to visit der5er.com!]

The only downside to this fast run was that it left me a little sore, and that affected my run on Saturday.  Yesterday, the training plan called for 1 hour 15 minutes at an easy pace.  I decided to shoot for a full two hours or 13 miles, whichever came first.  I felt good starting out, but my legs did feel a little sore.  By the time I made my way around Sunday Park and started heading back, I noticed that it was getting harder to maintain an even pace and my legs were really feeling it.  When I got back near home, around the 10 mile mark, I decided that I would cut the run short at about 11.25 miles and 1 hour 42 minutes.  Not really a bad run, but my legs really felt beat up.

[If you don't see the maps in this post, be sure to visit der5er.com!]

Here are my stats so far:

Week 1 (8/22 – 8/28):

• 23.49 miles.
• 3 hours, 44 minutes total time.
• 9:32/mi average pace.

Week 2 (8/29 – 9/4):

• 31.93 miles.
• 4 hours 48 minutes total time.
• 9:01/mi average pace.

Week 3 (9/5 – 9/11):

• 33.84 miles.
• 4 hours 57 minutes total time.
• 8:48/mi average pace.

• Pikermi Training Day 6: Track Workout
• Pikermi Training Day 4 and 5: Week 1 Summary
• 250 Miles!
• 13.1 Miles! I CAN DO IT!
• Pikermi Training Day 3: Hills

Some of you may have been wondering exactly what a Pikermi is.  Pikermi is a small town about half way between Marathon and Athens.  This town would likely have been on the route of the legendary first marathoner, Pheidippides.  There are many in the running community who have suggested that half-marathon is a poor name for the 13.1 mile distance.  I’ve heard several suggestions for new names, but I think Pikermi is the most appropriate.  Pheidippides had to pass through Pikermi to get to Athens from Marathon, and many of us run a 13.1 mile race before we run a marathon.  I think it’s only fitting that that race be named Pikermi.

Here’s the original introduction of the name, and his reasons behind it, from Pochero’s blog at the Loop:

The problem is that it is half of something else. It is a half-marathon. People (non-runners and even some runners) always have a weird reaction to it. Oh, you “only” ran “half” of a marathon? That’s nice. Hey, that’s good of you to run a “half”. That’s a nice “half”. Maybe you’ll soon get a better “half”. It’s good of you to go on a “half training program”. And so on.

Are we half of a runner when we run a half? Do we run half a$$ when we run a half? Are we “half runners” forever doomed to be in the shadow of big brother marathon? Do we go through all the pain and agony of training to run “just a half”?

I say that the half marathon is due its proper place of eminence in the running world. It is 13.1 miles, 21 kilometers, a very respectable distance. It is a full-bore, balls-to-the-wall footrace. This distance needs its own name. It is not half of anything.

The marathon originated from the mythical 26-mile run by Pheidippides from Marathon to Athens to bring news of the Greek’s victory over the Persian Army at the Battle of Marathon. An annual race is presently organized over the supposed original route and is called the Athens Marathon. I wonder why they didn’t call it the Marathon Marathon. The race in October 2010 will be the 2500th anniversary of the Battle of Marathon.

Anyhoo, around the 13-mile mark, right smack dab in the middle of the original Marathon route is the town of Pikermi. So why not name the half-marathon as the Pikermi? I know change can be scary but go ahead and try it. It won’t hurt. I promise:

Congratulations on your first Pikermi!

Hey, you rocked that Pikermi!

Good job on that Pikermi!

EDIT: [Pochero] called up Hotel Pikermi on Marathonos Avenue, Attica, Greece. It is pronounced: pee-KER-mee.

Here’s my Pikermi for Saturday, September 4, 2010:

And today’s 1 hour recovery run:

• 13.1 Miles! I CAN DO IT!
• Race Training Begins!
• Why I Run: The Challenge
• February Training Update
• Getting Excited for the Half Marathon!

[If you don't see a map, click here to go to der5er.com]

The run felt good overall, and it was nice to start this run after the sun was up.  I got called in to work last night and didn’t get home until about 2:00 AM. While this would usually give me the motivation I need to skip a run, I decided to stick to the plan.  I’m really glad I did.

Next up?  Saturday’s plan calls for a 1:15 run, but I’ll probably stretch that to 1:45 if I can make it to Runner Bill’s and get some Gu before then.  Of course, this is depending upon the weather as well, since Earl is headed this way.  No rain or is currently predicted for Richmond, but I could end up working and helping out our team in Norfolk if Earl hits them hard.

• Pikermi Training Day 3: Hills
• Pikermi Training Week 3: Pulling a Fast One!
• Back from 5erFest in TN!
• Race Report: Carytown 10k
• Race Training Begins!

Run a 2 lap warm-up on the track. Make sure during these two laps you stride on the straight part of the track and jog on the curves.

Following your 2 lap warm-up, run 1 mile with a 400 meter recovery. Repeat 4 times.

Cool down with 10 minutes of light jogging.

I don’t have a track close enough for a true track workout, so I’ve found a couple of streets just across the way that make a 3/4 mile loop with only about 30 feet change in elevation.  This is longer than a track, but I’ve found it to be less boring.

I ran almost 6 miles in 51 minutes.  That’s pretty fast for me, knocking out an 8:32 average pace.  All of my intervals were at about 8 minute pace, so I’m feeling really good with that.

Here’s today’s map (if you don’t see it, click here):

August stats:

• 9 Runs
• 51.3 total miles
• 53:30 total time
• 9:15/mi average pace.

• Pikermi Training Week 3: Pulling a Fast One!
• 13.1 Miles! I CAN DO IT!
• Race Report: 2010 McDonald’s Half Marathon
• Best Gas Tip by the Numbers
• 250 Miles!

Yesterday was scheduled to be a 1 hour easy run.  I went ahead for 1 hour 34 minutes instead.  I learned first hand the reasoning behind one of running and racing’s biggest rules of thumb yesterday.  What rule is that?  It’s spoken one of two ways, either “Go out slow,” or “Don’t start fast.”  I decided to start my run yesterday by wearing out running with Ruby, our dog.  She’s never really run more than a mile, but does pretty good at it the few times we’ve gone.  After a mile, she never really seems tired.  I thought that 1.5 miles might make a better run for her.  My main mistake when running with Ruby is letting her set the pace.  The first mile we averaged 9:07, which isn’t really a big deal, but there was no consistency.  One minute we’d be running a really quick 6:30, the next stopping to smell something interesting.   This constant sprinting at the beginning of a long run had my heart rate up in Zone 4 around 172 bpm fairly quickly.  It kept me elevated higher than I wanted to be (I am going to stick to the plan!) for quite a while and I found I had to run very slow to keep my heart rate in Zone 3 like the plan wanted.  Even 6 miles down the road, I could feel the initial burst of speed affecting me.  It didn’t make me tired, I had no problem with the distance or pace at all, except that the pace was slow.  To maintain a Zone 3 heart rate, instead of running around a 9 minute pace like I have all week, I had to keep my pace slower than 10 minutes and even closer to 11.

This surprised me.  I had always heard the old rule, but this showed me, with my own heart rate, the reason behind it.  Your heart’s a muscle just like your legs.  If you wear it out at the beginning with sprints, the rest of your run will suffer.  Now, I wasn’t particularly tired, but I’m not really sure I could have kept a 9:00 minute pace even if I’d allowed myself to run in HR Zone 5.

[If you don't see a map in this post, click through to der5er.com!]

Today was scheduled to be a half hour easy run, but I went for an hour.  The weather is so nice today, that I couldn’t resist.  No big lessons learned here, just a nice fun run.

[If you don't see a map in this post, click through to der5er.com!]

• Pikermi Training Week 3: Pulling a Fast One!
• Pikermi Training Day 3: Hills
• Pikermi Training Day 6: Track Workout
• February Training Update
• 250 Miles!