Random Thoughts on an Off Day

Today is a scheduled off day. So, I thought I'd ramble a bit today.

Some have asked why I do this and what on earth do I write about. Well, my first post explains my reason for blogging. I was always the fat kid in elementary and Jr. high. Then, I've been fat since starting "desk jobs." I'm just hoping to show that an overweight kid or adult can stop being overweight and run a marathon. By the way, here's how.

I don't get to have a running partner every day, but I know that I have some daily readers (believe it or not!). So, if I slack off, I have to answer to all 3 of my readers (4 including my wife). So, just writing the boring details of my training helps me and keeps me somewhat accountable.

Also, it has helped others. I've had a few people tell me that they've been inspired by reading this and seeing my progress. That's what I was hoping for. I know a few people who have never run a race and are planning to do a 5k this year. Some most likely wouldn't have if not for this blog! Several are targeting the Rudolph Run 5k on Dec. 20 which benefits the Blount Hospitality House (a GREAT cause). I won't be running it because it's just one week after the Rocket City Marathon, but I will be there cheering them on!

And just one more reason for this.... I never want these pants to fit again.

One more thing...

You may notice that my first sub 7:40 mile was mile 3 today. Maybe you didn't notice that. Anyway, I was running north on Beaty St., finishing up the Duck and Run course before I headed off to the track. I saw a group of people out walking their dogs and visiting. I'm glad the Cocker Spaniel was on a leash! The dog put a little pep in my step to get me sub 7:40. :)

I tried to recognize them, but they were bundled up pretty good for today's murky weather, and I was pretty focused on beating a 7:40 average pace today.

As I ran by, one of them lifted her arms and cheered me on, "Go! Go!" and said, "That's the guy who's training for a marathon!" Thanks for the encouragement! I wish I had been able to recognize you and be more cordial back. Anyway, accept this post as my greetings!

13 miler

Today's long run was scheduled to be a 13 miler. I was really disappointed in the run (1:39:44) until I looked at the splits and saw the strong finish. It was my first long run with my new Garmin 305. Wow! How do people train without these? Yeah, I really like it.

1. 8:03
2. 7:52
3. 7:39
4. 7:37
5. 7:41
6. 7:37
7. 7:54
8. 7:48
9. 7:47
10. 7:31
11. 7:58 (Really not indicative of the effort required. Uphill, through a gate, and I had to wait on traffic. This felt MUCH more like a 7:30 mile than an 8:00 mile)
    
12. 7:10
13. 7:01 (Yeah, baby!)

I must remember on race day to start slower than 8:00. I have to remember that, so I can finish strong.

Then, I played 5 games of racquetball, just to be sure I had enough exercise. :) Actually, it's because I really miss racquetball.

My weight was 163 this AM. I'm not focused on weight loss over the next two weeks, but if I toe the starting line nearer to 160, I think that will be a big advantage late in the race.

After Thanksgiving.

I really need to work off yesterday's casseroles and pie. I did feast. My approach to this time of year seems healthy and sustainable. I view it as a holiday. Enjoy the day, the family, and the food. (And boy did I enjoy it!) Don't worry about it. Let it be a day, not a month. Let it be a lapse, not a collapse. Then, go right back to a healthy lifestyle. That approach has worked for 2 years now. I don't think yesterday will undo all of my training.

Yesterday was a scheduled off day. Today, I did an EASY 7 miles. VERY EASY, between 8:40 and 9:00 pace. I just wanted to run. I really want to get after tomorrow's long run (13 miles) and finish it STRONG.

Hills Are Fun!

Today I planned for 10 miles with 6:00 total uphill time. The uphill time was one long run and 4 short runs up Thomas Drive. The actual total today was just over 9 miles.

I met Matt and we drove over to Hughes Road to run out to Old Madison Pike and back. Then we went across Hughes to Thomas Drive. We ran those 5 miles at about an 8:00 pace. I forgot my watch, so I'm guessing the pace. But it was 5 miles in roughly 40 minutes. Luckily Matt's brain was working a little better than mine, so he had a stopwatch to time our hills. During those 5 miles, we sounded like babies. Waaaa!! I don't want to run today. Waaaa!! It's cold. Waaaa!! It hurts. Waaaa!! I didn't sleep enough last night. Waaa!! Waaaa!! Waaaaa!!

Then, we did the first hill sprint. Wow! It was amazing how both of our moods changed! It was just FUN!! Each of the 4 short ones were fun, too!

On the last hill, Matt decided to make it a race! He's much faster than me on short flat distances, but on the hills, I can take him. At the beginning of the hill, it's a little flatter and he opened up a lead. As the grade increased, I caught and passed him. I thought I had overcome, but then I remembered that it flattens just a little near the top. I was giving it all I had, but so was he!! He took me by about a half step at the end. That was a RUSH!! Without his push, I probably would have turned in a 1:05 on that last hill and been satisfied. Instead, I broke 1:00 and was dissatisfied because he finished ahead of me!

1. 1:56 (I think)
   
2. 1:00 (almost...)
3. 0:59 (WOOT!!! I finally broke the 1:00 barrier!)
4. 1:03
5. 0:57 (thanks for the push, Matt!!)

Then, since I'm taking a vacation day today, I went to the gym and did a chest+abs workout.

• 3 x 12 dumbbell presses with 55 lb. dumbbells
• 3 x 12 military presses with 30 lb. dumbbells
• 3 x 10 unassisted dips
• 3 x 20 leg raises (I'm glad these are getting easier. 2 x 20 used to be impossible)
• 3 x 15 decline sit ups

Easy 4 + Easy Weights

I did the dreadmill today because I wanted to do weights, too. It was just easier and more time efficient to hit the dreadmill. Did the first mile in 9, second in 8:34, third in 6:40 and fourth in 6:30, then walked 0.25. How do my legs feel better after running than they did before? Well, they do.

• Unassisted chin-ups, 14, 8, 6. I was really pleased with the first set and disappointed with the others.
• 3 x 10 upright rows with 75lb. barbell
• 3 x 30 back extensions with 25lb plate.
• 3 x 10 oblique twists
  

I'm looking forward to hills tomorrow and turkey Thursday. :)

Unfinished

Today's schedule called for hills. I didn't really want to drive to Madison and fight traffic in the rain, so I opted for speedwork instead. I'll do hills Wednesday, with better weather and less traffic. I was supposed to do 4 x 1 mile @ 6:42 and 2 x 800m @ 3:10.

I didn't come close. 3 miles with 2 minutes between each, 6:38, 6:40, 6:39.

I needed a partner this morning. I snoozed twice, and then spent 15 minutes doing nothing except trying to decide if I were actually going to run or not. If I had a partner, then I would neither have snoozed nor had the do or don't discussion with myself. And a partner hopefully would NOT have allowed me to quit after only 3 miles. Counting warmup and cooldown, today's mileage was about 7.25. I'll accept that as better than nothing. It's still slacking, though.

The lesson learned today... Running is a daily thing. Some days you feel better than others. Saturday's run didn't exempt me from today's run. Every day. Even if it's a rest or x-train day, every day stands alone.

22 miles!!

It's a long post today, but if you've been following the blog, it's worth reading. Besides, it's a post about a long run, so it can be long!

I finished 22 miles today. Actually, the total distance was a smidge over 23. Woot!!!!! It felt GREAT!!! I mean, the whole time it just felt awesome! Sure, I got tired, but when I finished I felt like I could have run 10 more miles! I hope today's run gives me the confidence I need in 3 weeks.

BIG congrats to my wife today. We both are celebrating a longest distance finished (LDF) today. She wanted to try for a two miler today. She nailed it, and even sprinted at the end! I ran that with her, and, of course, counted that toward my 22. I'm so proud of her!!!

After the 2.5 (.25 warmup and cooldown with her), I started my 20 more miles. After about 1 mile, I saw Phillip Stewart, and joined him for about a mile and a half. He was winding down a 20 miler at about a 9:00 pace. On long runs, it's always good to have a companion! Then, at about the 7 mile mark, I saw Matt playing with his kids near the creek on the trail towards Hwy. 72, and they cheered me on like it was race day! Then, with about 3 miles left to go, I saw Eddy Burks at the beginning of the trail toward Hwy. 72. I joined him and introduced myself and stayed with him for the entire out. I continued on towards Lowes, and threw what little bit of a hammer I had left for the last two miles to clock the last two miles in the 7:40's.

The GREAT news is... NO PAIN!!!! I hope I can keep the nagging injuries and aches away for the next 3 weeks. Now, I begin to reduce my mileage to hopefully peak on Dec. 13.

I'm so geeked for the ROCKET CITY MARATHON!

1. 8:15
2. 9:06
3. 8:08
4. 7:57
5. 8:00
6. 7:55
7. 7:50
8. 7:51
9. 8:10
10. 9:01
11. 7:49
12. 7:41
13. 7:55
14. 7:49
15. 8:01
16. 7:58
17. 8:39
18. 9:13
19. 7:41
20. 7:46

All of the 9+'s were either water bottle refills or running with someone else at their pace. Given how good I felt, perhaps there's a lesson to learn about pacing early on.

When I turned the corner to get to my house, my lovely twin daughters were waiting on me... One had a cup of peanuts, and the other had a cup of gatorade! They were congratulating me on finishing my long run! That made the run all the better!!

Weights / Rest / Lots of eating

Today was scheduled rest day before tomorrow's attempt at 22 miles. I did go to the gym and lift some weights.

• 3 x 12 bench presses with 55 lb. dumbbells
• 3 x 12 military press with 30 lb. dumbbells
• 3 x 10 unassisted dips
• 3 x 20 leg raises on the situp bench
• 3 x 40 Swiss ball crunches
• 2 x 10 decline situps
• 2 x 12 weighted crunches

I thrashed my abs this morning. I can tell that they'll be sore tomorrow.

I was 164 lbs. after breakfast this morning, so I ate like a pig today. I had Thanksgiving lunch at work, then a nice dinner with my wife this evening. I'll probably be all the way back up to 238 lbs. tomorrow! Maybe the 20 - 22 miles will burn some of it off!

Mile repeats

The schedule for today called for 4 x 1 mile at 6:42 and 2 x 800m @ 3:10. I did a easy jog over to the Athens High 1.5 mile track at lunchtime. The route I took got me there in about 2.25 miles. I took the same route home, but had to take a quick detour and it was probably about 2.4 miles back home. Today was about 9.7 miles total.

I felt a little better than I expected and was hitting the miles too fast. So, after the first 2 miles with 2 minutes of rest between, I did the last 2 miles with no rest between them. Finishing the second mile in that 2 miler was tough, but I got close to my target pace. I probably should have done 2 x 2 miles today.

1. 6:28
2. 6:30
3. 6:35
4. 6:43

1. 3:13 (I thought I was going to die!)
   
2. 3:09 (Easier than the first 800, but still hard!)

This was a much better effort than yesterday. I was a little concerned about doing hard workouts on back to back days. Since I didn't really give yesterday a good effort (just forcing myself to DO any workout yesterday was a BIG win), I opted to go ahead and do this workout today. I'll take tomorrow off and aim for 22 miles Saturday.

Altitude!

I really wanted to run yesterday, but I just didn't have time. I left my house at 5:20 AM to catch an airplane. Then, I worked all day (even on the plane), had a business dinner, and finally got to my hotel at 9:30 or so, with an unfinished slide deck that I had to present this morning. Whew! I thought about waking up at 3:30 AM to run before leaving, but I'm just not that dedicated yet. And, a sleepless child kept me up until past midnight, so running 10 miles at 3:30 AM was just too much to ask of my body. Wimpy, I know.

I finished the slide deck at around 11:00 PM and had to meet my colleague at 7:00 AM this morning. I knew that 5:00 AM would come early, but I was NOT going to miss the opportunity to run at this altitude.

So 5:00 AM came, and I threw on the shoes and braved the dark. The temp was about 45, but it sure felt colder. With a breeze from the north, it felt REALLY cold. And I didn't have cold weather gear. My arms and hands literally hurt. Today's run was simply miserable.

Today was one of those days that was much more about discipline and finishing than it was about quality. Pace was simply not a concern I had. I'm several hours behind on my sleep over the past couple of weeks, and I feel it. I didn't want to get up. I didn't want to stay out in the cold. I didn't want to run 10 miles. I couldn't see where I was going. (I did meet 3 other runners along the way with head lamps. I thought about following one of them so I could see ahead of me, but didn't because I thought that might creep them out.)

Anyway, my last two miles were the strongest, and that's good. Just a shade over 8:00 pace. It really is harder to breathe at this altitude!!

Off / weights

One quick thing to begin... I can't leave my buddy Matt hanging. When I invited him to run Saturday, he turned me down because he had already run 20 miles. So, I'm gonna let him off the hook for that!

No running today, but I did do some light weight lifting. A guy at the gym was particularly talkative today so I wasn't able to focus on my workout like I wanted to.

• About 10 minutes of racquetball drills to warmup
• 3 x 10 chin-ups, actually 12, 10, 10. Pleasantly surprised.
• 3 x 30 back extensions with 25 lb. plate.
• 3 x 10 bent dumbbell rows with 55 lbs.
• 3 x 15 side bends with 55 lb. dumbbell
  

18 miler

Long runs have a way of humiliating me. I need it, for sure. I planned to do 22 miles today. When I got started, I knew I wouldn't finish. I started too late. I simply didn't have the 3 hours available that I knew it would take. It wasn't a terrible run. I accomplished a lot in the 18 miles, but I missed my goal. Next week, I'll try to get 22 in.

I'd be lying if I said my knee didn't hurt at all, but it sure does feel better than it has in a long time after a long run. I think I can get to the start line from here.

I ate lunch, and then started my run less than 30 minutes later. Big mistake. My stomach was not right for the whole run, and still isn't. To make it worse, I started too fast. I was struggling a little at 6 miles, so I knew this run had disaster written all over it. 4 miles short of the goal is pretty much disaster.

But hey, the weather was FANTASTIC!

1. 7:27
2. 7:25
3. 7:31
4. 7:36
5. 7:33
6. 9:10 (Walked some to refuel)
7. 8:30 (Water bottle refill)
8. 7:23
9. 7:36
10. 7:45
11. 7:38
12. 7:46
13. 9:06 (Walked to refuel)
14. 8:20 (Water bottle refill)
15. 8:04 (out of excuses now, just running out of gas)
    
16. 8:05
17. 8:14
18. 9:11

I could have gotten two more miles in. 4 more, I'm not sure about. But I was out of time.

Hopefully next time I can start a little slower and hit 7:40-ish on the last miles.

Why do I run?

I had more than one friend tell me that visible bruising is not something to just run through, so it's been a week since I ran. I missed it! I was planning to do a long run today, but I decided to go easy today and take advantage of tomorrow's glorious forecast to do an afternoon long run.

It's been a tough week with stress, sick kids, travel, concern for others well-being, lack of sleep, etc. I've just been totally overloaded. Well, last night, I had a long Bible study which set my mind at ease. Then I got some very good sleep.

Then, today I ran. No iPod, no buddy (though I did invite Matt, but he couldn't make it), no nothing. Just me. It was completely therapeutic! I'm sure I smiled the whole time!!! The previous week just melted away. As I hit mile 5, I noticed how easy the miles were for my body. I noticed how great it felt just to be out there. I never before thought 7 miles could feel so good!

I think I finally have some insight into why I run now. When I finish hard workouts, I'm rewarded with the accomplishment of overcoming that voice telling me to slow down and stop. When I don't finish hard workouts, I love the challenge to do better next time. When I race I enjoy the camaraderie of other runners and the challenge of beating my goal time. When I do easy workouts, I'm rewarded with the joy that running CAN be easy. There was a time (not very long ago!) when there was no such thing as an easy run! I am renewed. I am refreshed.

That's why I run.

Finally

Well, I finally got in a workout today. It was my first one of the week. I needed the time off from running because of my knee. But I shouldn't have been lazy and ditched exercise altogether. It's been a busy and absolutely crazy week, but I still should have worked it in somewhere. At least I've kept my diet under control so the damage may not be too bad. Anyway...

3 sets of 15 50 lb. dumbbell presses
3 sets of 15 leg presses. Not sure how mush weight was on the machine.
3 sets of lunges with 35 lb. dumbbells
3 sets of 15 military presses
40 minutes on the exercise bike w/ avg. HR of 132. (a bit lazy, I know)

Looking forward to running again... Once, it took much discipline to make myself run. It takes as much discipline now NOT to run.

Time Off

I really don't want to do this. Really, I don't. But I have to take a few days off. I thought I was over the bruised knee last week. The training went so well with minimal pain. The long run + race went right according to plan. The goal was 20 miles with a 1:40 half and I turned in 20+ miles with a 1:40:23. Just about spot on. The tempo workout last week was better than perfect.

Often times I've said to myself or to my running partner (Mark heard this at least 50 times Saturday), "You just have to run through that." Well, that bruised left knee just won't go away. It's been a month now, and it's been nagging me. Visible bruising is probably not something I should just run through. So, I'm giving it this week to heal up. I'll probably post info about my other boring workouts and maybe some random thoughts this week. But no running at least until Saturday's long run, a 22 miler.

Yes, You Can

My wife brought my attention to a nice article today about a good friend of mine and how he has overcome adversity. I wanted to share it with my readers because it is both inspirational and running related. I'm super happy for David's accomplishments! I'm glad I know David.

Winning over MS

HTC Half Results

So, my estimated time was quite optimistic! Instead of 1:40:12, I was 1:40:23. The optimistic number was probably the last time I saw. Really, I was so exhausted and spent, that I wasn't very aware of what was going on around me.

78 of 563 overall and 9 of 50 in my age group. Not bad for a rookie runner. Just back in February, I was barely able to run 3 miles! YOU can do it, too.

Anyway, as always, Tanjie's blog links the results with an emphasis on Limestone County finishers. I really appreciate her work in this. Hmmm.... Had I known that the title of top Limestone County finisher were at stake, I may have tried harder to overtake Glen! Really, I don't think I could have. Glen was just running strong today! Congrats on being the top Limestone County finisher.

And a huge congrats to Whitney Hollingsworth for winning her age group! Non-runners do not know how HUGE an accomplishment that is, especially in a race that large! Whitney is just such a solid runner, consistently at the top.

Overall results and age groups are at HTC's website.

Huntsville Half Marathon Recap

I met my friend Mark at the start of the HTC Huntsville Half Marathon at about 6:45 this AM. The training schedule called for 20 miles, so Mark and I ran 6 miles together before the race start at about an 8:10 pace. We finished just about 10 minutes before the race start. The goal that I had set for this race was 1:40. I crossed the line at about 1:40:12. I'll link to the official results when they're available.

What a great turnout for today's race! There were over 1000 entries for the half and the 5k combined. I didn't get to visit as much as I normally do before and after the race. Before, I was busy getting in my 6. After, I was completely toast! I tried visiting, but I just couldn't make myself be friendly. I could only think about how bad I hurt!! I've never felt as bad after any run or race as I did today at the end of the race.

I didn't set the Garmin up to auto-lap, so I don't have mile splits. But I held around 7:25 to 7:35 for the first 10 and about 7:55-8:05 for the last 2.5, and all I had for the last 0.6. Mark was my pacer, and I had told him that he should leave me behind if he has something left. For the last 5k or so, he took off. One day I'll catch him if he slows down. Nice run today, buddy. I enjoyed the 17 mile visit.

During the first mile, Glen King and Whitney Hollingsworth passed me. For the rest of the race, all I saw was Glen's back. He was REALLY running strong today. Nice race, Glen! Congrats on shattering your PR by 4 minutes. I was able to pass Whitney somewhere past mile 11, but Glen was barely in sight then. I entertained the thought of trying to catch him, but my legs talked me out of it.

I'm relatively pleased with the finish. I was fading in the last 5k, but I was not getting passed. Only one runner passed me (well two others did as I stopped at the last aid station, but I easily tracked them back down) in the last 3.1, and I passed 5 or 6, maybe more.

That last quarter to half mile, I really gave it all I had, which was a mistake. There was nobody really in sight to try to pass, and I saw the clock pass 1:40, which disappointed me a little. I was in some pretty serious pain when I crossed the line.

Then, Mark and Glen joined me for a one mile jog so that I could get in my 20 for the day.

Off Day and Half Preview

Today was a day off from running and I slept through the alarm that was supposed to get me up to go to the gym. And tomorrow, I can't run or go to the gym because of other obligations. So, I'll take a couple of days of rest to get ready for Saturday's race, the Huntsville Half Marathon.

My schedule calls for a 20 mile long run Saturday. This half is in a tricky spot for me. It's too long to make the race a tempo workout, and it's too short go at long run pace. So, as weird as this seems to me, I'm not really that concerned about my time in this race because I'll need to find 7 more miles after I finish the race. I'll just leave some low hanging fruit for a PR in my next half.

Tempo!!!

I've attempted something similar to today's workout 5 times, but I've only completed it once before today. The goal is 3 miles @ 7:30 pace, 6 x 800m @ 3:21 each, 3 miles @ 7:03 pace. Man, that workout is HARD!! But the triumph of finishing it is pretty sweet!

It was a little chillier than I expected this morning! I met Matt on my jog over to the Athens High 1.5 mile track where we did the required 6 laps before jogging back home. Well, I didn't jog all the way home. I had my wife pick me up at Matt's house because I was completely toasted. 3/4 mile more was just too much to ask.

I don't have the exact splits for the first 3 miles, but they were right at 7:30. The Garmin had them at 7:10, 7:16, and 6:53. But it beeped and auto-lapped before I hit a good known mile marker on the track. It was just a few seconds optimistic this morning. Those splits were more like 7:25, 7:30, 7:15 or so. Estimating.

The 0.5 miles were... 3:12, 3:17, 3:20, 3:19, 3:17, 3:15. After the 4th one, Matt pointed out that we carried on a conversation for most of that 0.5 mile. Hmmm. We must be getting fitter! A conversation at a 6:40 pace? That was impossible not very long ago.

Now, this next part is the hardest part of the workout! I've always struggled to finish it. Running 3 miles at 7:00 pace isn't that bad. Running 3 miles at 7:00 pace is very difficult after running 6 pretty hard miles before it. I'm VERY pleased with these splits!

1. 7:01
2. 6:53
3. 6:55

As I was running that last mile one from a group of men more senior than I asked if I were on my 10th lap! I just grunted, "Almost!" A grunt was about all I could manage at this point!! I see those men most mornings that I go to the track. It's good to see so many people getting out and exercising even when the weather isn't the most comfortable.

BIG props to Matt for finishing this workout on his first attempt. He was about a quarter mile behind me at the very end, but what he accomplished today is VERY impressive! This was my fifth attempt at this or a similar workout. I'm only 2 for 5 on finishing it. So, way to go, dude.

Today's total, counting warmup and cool down was just a shade over 12 miles.

Hill Repeats

The plan for today was on again off again because of some personal things going on. But I was able to get the workout in, and it was a great one!

The schedule called for 10-12 miles with 10 minutes of total uphill time. Because of time, I had to opt for the lower end and only 9:00 TUT. Hopefully next week I can get 12 miles in. I drove over to Hughes Road in Madison and ran up and down the path that runs along Hughes Road for about 5 miles. Then I went to Thomas Drive and did 3 long hills (0.28 miles) and 3 short, steep hills (0.16 miles).

1. 8:02
2. 7:43
3. 7:27
4. 9:44 (Explanation to follow..)
   
5. 7:53

During the 4th mile, I had to take a tech support call from my wife. It lasted a few seconds into the 5th mile, also. I tried not to slow down, but I had to stop and walk to be of any help to her at all! She needed to know how to set the interval timer on my stopwatch. :) She got her workout in this morning too! One day soon, I'll post about some people who have recently started running. And some even credit my blog for getting them started!

Times for the long hills...

1. 1:56
2. 2:05
3. 2:03

Times for the short hills...

1. 1:06
2. 1:05
3. 1:01 (Man, I REALLY want to break 1:00 on this hill, but I haven't ever. I really thought I had done it as I was chugging up that hill for the 3rd time. I WILL!!)
   

The I ran a couple of cool down miles at 7:43 and 7:55. Counting the 5 miles, uphill and downhill, it all came out to right at 10 miles.

Easy Long Run

This is a recovery week, so this weekend's long run was only 10 miles. And I took them fairly easy. I met Matt at 6:00 AM to start. He already had 4 miles in before he met me and did another 1 after I quit. Nice job, buddy!

The coolest thing about marathon training is that I can say (and really mean) "only 10 miles"! This was my first run with a Garmin Forerunner (borrowed, not stolen or bought, thanks Angie!!). It took a little getting used to, but I really like this device! I only got splits for the last 8 miles because I didn't know to press the start button. Anyway, here they are...

1. 8:02
2. 8:08
3. 8:04
4. 7:56
5. 8:06
6. 8:03
7. 7:57
8. 7:44

I really like that the last two were the strongest. That 7th is an uphill mile with a fence.

Oh yeah, I played 6 games of racquetball after the 10 miler.