Dan's Mid-life Crisis

2011 Rocket City Marathon

2012-01-17T21:40:00.000-08:00

Here I am in my nice warm chair with a cup of coffee trying to recall the race. I have been compiling statistics and information since the race, but have just now been able to put it on this blog. This was my second time running this race. I had exceeded my expectations last year and had imposed pressure on myself to do better this year. I qualified for Boston last year and this would be my goal this year. Boston qualifying was changed for the 2013 race, so I would need to run at least 4 minutes faster. I decided to up the stakes and try to qualify for the next youngest age group. I would need 3:25:00 or better to attain this goal. I printed splits for both 3:30:00 (50 - 54) and sub 3:25:00 (45 - 49) finishing times.

The weather was similar to the 2010 race except the wind was out of the north instead of the south. It was a cold start and I did not want to wear extra clothes at the start, so I waited close to the last minute before walking down to the start line. Some people use garbage bags to break the wind. I may try this in the future. The wind was strong, but once in the crowd I was comfortable enough. I was wearing 2 layers of clothing as I had last year. I wore my Nike long-sleeve black shirt over a short sleeve performance top. I also wore my lucky orange toboggan and cycling gloves.

I had a good deal of practice running alone this year. A couple of my mainstays did ironmans this fall and their training schedules did not align with mine. I had no one to run with at all at this year's race, so I would be running alone as I did last year. Training alone got me ready for the solitude of running by myself. Running with others can really help with the mental game. I had mostly trained a lone, so I knew how to face it alone. I have become adept at playing little games with myself to keep going and staying on pace.

As for as nutrition I used the Power Bar Energy Gels this year. They are easier to consume than the GU-Gels I used last year and I think they were easier on my stomach. I used the vanilla because they were caffeine free. I consumed around 10 Ritz Crackers about 30 minutes before race time and drank some water to wash them down. I think I consumed 4 gels during the race around 6 mile intervals. The distances varied, but that was my intention to consume one every 6 miles. I had printed the aid stations on my splits, so I could get them out and consume them before the aid station then get some water to wash them down. This worked well and I will add this as a standard practice.

When the race started I aligned myself with faster pacer groups, so I could bank some miles. My first few miles were pretty good for me (7:41 and 7:24). I knew that to get a 3:30:00 I would need to be under an 8:00 minute mile. My training had been done on gravel trails and I always run faster on road surfaces, so I had some confidence that I would be able to run a pretty good pace for the first 20 miles. And for the first 20 I was able to do this. Part of the mental game I played was to tell myself every mile I ran under 8:00 it gave me some leave way for later miles at more than an 8:00 minute pace. This worked pretty good at the half way point. Every mile under 8:00 minutes after the half way point would be extra insurance for attaining my goal. This drove me past that long straightaway around the half way point of the race, It is crazy long and seems to go on forever. The race finally starts twisting and turning back north. Running blocks with turns is just easier on the mind than miles of straight road. Each turn is a separate objective or goal. It is much easier for me to get my head around.

The wind was in my face on the later part of the race. I started the chant I used last year a little earlier this year at around mile 19. I thought it might not be a good sign that I needed to start the chant earlier. "Drive through the pain" was what I used last year to focus and to keep my pace from falling off too much. I really did not stay with any packs in this race. I ran by myself and only spoke briefly to a few people. I did have a guy who got right behind me and stayed there longer then I felt comfortable. I guess he was drafting on me. There was a stiff wind in our faces. I moved laterally and even tried speeding up, but he stayed there. I was glad when he finally passed me, but he stopped to get some food and then I got in front of him again. After a while here he comes again, so I started the evasive actions again and he eventually passed me. I don't mean to be unfriendly, but riding my heels makes me nervous. Run beside me if you want, just don't hang around on my 6. If he had been an acquaintance, I would not have minded. He did not even speak to me.

Toward the end of the race I passed my friend Jon Elmore. He was having some kind of issues and walking through an aid station. I told him after the race it is always a good sign when I can pass Jon Elmore. I managed it last year also. He is really a great runner and if he is on his game, he finishes close to the top. Must be a Rocket City jinx on him. I believe mile 23 was my slowest pace at 8:31. After that I start to really try to push it back down. I could smell a good finish and it motivated me to push the reserve power button. At about mile 26 I realized I had a shot at a 3:25:00 and really pushed it. I finished that last .2 at a 7:20 pace.

I finished with a 3:25:00 gun time and a 3:24:53 chip time. 121st finish and 5th place in my age group. I was happy to have met/exceeded my expectations again this year. I had worried so about failing to attain my goals that I considered not showing up. My stomach had been out of sorts for the days preceding the race and I almost let this be an excuse for not to showing up. Fear of failure is my biggest mental obstacle. I was better trained this year then last and I was going to be very disappointed if I did not exceeded last year's finish.

My splits by watch and by Garmin. The Garmin was a little generous again this year.
7:41, 7:24, 7:16, 7:29, 7:28, 7:36, 7:28, 7:46, mile 9 and 10 =15:25, 7:29, 7:44, 7:41, 7:40, 7:40, 7:51, 8:01, 7:53, 7:51, 7:54, 8:13, 8:27, 8:31, 8:22, 8:21, 8:09,

Garmin
7:21, 7:18, 7:19, 7:24, 7:18, 7:29, 7:17, 7:48, 7:21, 7:39, 1:18 catchup, 7:26, 7:41, :07, 7:40, 7:38, 7:39, 7:50, 7:58, 7:44, 7:48, 7:49, 8:07, 8:19, 8:12, 8:06, 8:07, 8:04
Great race and maybe I will try to run it next year. The organizers do a great job every year.

It was 41 degrees when I left the house...

2011-12-31T11:24:00.000-08:00

OK for all my friends who saw me running this AM. Yes I was showing a good bit of skin. Long shorts and a sleeveless Nike Pro Combat top. When I left the house the weather link stated 41 degrees. I did have my lucky orange toboggan on. If the wind had been blowing I would of added a shirt with sleeves. The trouble with running at 5:30 AM is that the lowest temp is still to come. I assure you I was comfortable as I ran. Sitting or walking would have been difficult though.

This has been a lack luster week for me. 3 weeks out from the Rocket City Marathon and I had a couple of 16 milers and my usual weekly training runs. The runs have not been as fast as I would have liked and this weeks tempo was over my sub 7:00 minute pace goal. My swimming has been great. Imagine that, swimming overshadowing my running. (see best swim ever the sequel below).

With my sub par tempo I really needed a sub 8 minute 20 milers to finish this last week of 2011. I was fortunate to pull that off this AM. Mentally I really needed it for confidence.

Distance: 20 miles, Time: 2 hr 38 min 01 secs, Average pace: 7:54 min/miles,
7:54, 8:00, 7:47, 7:45, 7:59, 7:58, 7:47, 7:49, 7:46, 7:40, 7:51, 7:42, 7:47, 7:48, 7:51, 7:55, 8:11, 8:09, 8:07, 8:05,

I really did not think I had my head around this run and was not sure I could pull off a sub 8 minute pace. My Garmin wrist band broke before I got out of the truck, so I old schooled it with the mile markers along the trail. Garmin usually shorts the trail, so I ran to the end points where I usually add to the Garmin mileage. On twisty trails Garmin usually under figures trails and over figures street runs. I will have a shorter run next week maybe a trail run and another 20 miler the next. I am trying to keep my base up for the Black Warrior 50K in February.

I topped last weeks time and added a little distance. Swimming just keeps getting better. I am doing more with my arms and it really seems to be helping.
Distance: 1.76 miles at 1.69 mph, Time: 1 hr 02 min 23 secs, Average pace: 35:27 min/miles
Laps and breaks between sets, 500=10:01, :08, 500=10:03, :05,
500=9:55, :07, 500=9:49, :06,
500=9:56, :06, 500=9:59, :06,
100=1:58,

So today I burned 2295.4 calories and plan to pig-out with the family tonight. It is our tradition movies and snack food galore. I hope to bike 20 plus miles in the AM. Happy New Year to all my friends.

Best Swim Ever

2011-12-21T08:51:00.000-08:00

Every September after my last triathlon my swimming and biking tank. Usually I do get better after a few weeks and I maintain pace and increase distance during the winter months. This year the same thing happened, but I did not get better. It got harder to swim and I was wearing myself out. Swimming is my least favorite activity and it is especially detestable when I am not improving. Fortunately the pool staff started offering critiques of swimmers in November. I availed myself of the service and the assistant pool manager watched me swim and made suggestions. The main problem was that I was short stroking. I had not realized I was doing it, but the more I flailed away with the short strokes the more I had to. She told me to conscientiously touch my thigh on each stroke. From that point on my speed and stamina increased. Now I was able to work on other aspects of my swimming technique.

So today after weeks of steady improvement, I swam faster and farther then at any other time.
Distance: 1.7 miles, 1 hr 01 min 57 secs, Average pace: 36:26 min/miles, 1.65 mph.
(500=10:26, :08, 500=10:11, :06, 500=10:10, :07, 500=10:06, :05, 500=10:12, :06, 500=10:15)
I not only have gotten faster, but my pacing has improved. Before I would start out faster and then slow down with each 500 yard set. Now I start out and get faster or maintain a pace close to the other sets. I am very pleased with this pacing.

I believe there are 3 Ts to successful triathlons (Training, Technique, and Technology). Training is commitment to work hard and putting in the time to succeed. Technique is the little things that improve our efficiency in running, biking and swimming. I feel that good technique can impact swimming the most of all. That leaves technology which is what money can buy. Funding can provide better bikes, wetsuits, shoes, etc. that can buy you speed. For those of you who have heard me gripe about my crappy bike, you know I have to concentrate on the other two Ts.

When I started swimming I swam in a masters program with a coach. Decatur quit supporting that program last year and I have not had the benefit of a coach to help me improve technique. I am thankful that at least they now provide someone to help with advice and critiques of swimming. So kudos to Decatur Parks and Recreation.

Hopefully my swimming will continue to improve and I will shave a few minutes off my triathlon times this spring and summer.

Rocket City Marathon Training - Final Week

2011-11-30T19:23:00.001-08:00

My last long run before the RCM.
8:05 AM, 16.08 miles, 2 hr 02 min 47 secs, pace: 7:38 min/miles
By the numbers, 7:34, 7:42, 7:41, 7:32, 7:31, 7:37, 8:00, 7:34, 7:34, 7:37, 7:36, 7:43, 7:55, 7:43, 7:31, 7:24, .08=7:05 pace

Nice run with the exception of being tackled by a large boxer within the 2nd mile. I scrambled back up, accepted the owner's apology and resumed my run. I used this run to test the nutrition I would utilize during the race. I have been running without any race nutrition, so I needed to practice feeding during a race. I also need to know if the gel will agree with my stomach. I used GU-Gel Lime Sublime last year. It worked ok, but a little thick to get down. My friend Matt " Iron Man" Hames suggested I try Power Bar Energy Gels. I try the vanilla favor and found it very palatable and not as thick as the Gu-Gels. I consumed one at mile 6 and mile 12.

So my race nutrition this year will be Power Bar Gels.

Rocket City Marathon Training

2011-11-17T09:40:00.001-08:00

My plan for tapering for the Rocket City Marathon is to run 20 milers alternated with 16 milers. I ran a 20 miler Saturday and a 16 miler today. I hope to run a 20 miler next week with one more 16 miler about 8 to 10 days before the marathon.

I managed a pretty good run today, but I slipped into some 8 minute miles. I had side stitches and lost my pacing and did not seem to be able to pick it up again. I did finally manage to pick up the pace and finish pretty strong.

Date: 11/17/2011 8:50 AM, Distance: 16.09 miles, Time: 2 hr 05 min 28 secs, pace: 7:48 min/miles. Miles by the numbers 7:34, 7:38, 7:43, 7:29, 7:42, 7:46, 7:54, 7:51, 7:53, 8:02, 8:09, 8:01, 8:04, 7:51, 7:45, 7:26, .09=7:15 pace

Why we taper

2011-10-30T21:02:00.001-07:00

Taper is important and it will improve race performance. For short races I usually never run after Wednesday or Thursday. For longer races I reduce the mileage the week before and skip the Saturday long runs. This year I have kind of gotten sidetracked and neglected the taper.

I have been pushing myself this fall. My pace is better then last year at this time. Each week I try to run the same distance or longer and at a faster pace. What I have been doing is running 18 or 20 miles this week and feeling like I should be able to run 18 or 20 miles faster the next week. This is certainly my OCD and it is not exactly smart training. This year I forgot about tapering between longer runs. When you break new ground you should give your body a chance to adjust to the new mileage.

Last year when I was training for a 50K I did 20 milers alternated with 16 milers. My pace is better than last year, but I am not improving from week to week.

The body needs time to get used to the mileage and also needs to rest and recharge before a big race. I have a half marathon in less than 2 weeks so I need to taper for that. My OCD will probably make me do an 18 or 20 miler this week. My compromise for tapering will be a midweek long run so I will be able to recover some by November 12th. OCD is a gift and a curse. It drives me to train, but it also can defy reasonable restraint.
I feel good about the Rocket City Marathon in December, but I have neglected the speed work that would help me run a PR on the half marathon. I have done my usual speed work but I should have done more to be ready for the half marathon.

Yuck Juice

2011-09-05T11:54:00.000-07:00

I have always hated vegetables. I have always been pretty much a meat eater. Running was an incentive to modify my diet to the good.

I have always liked fruit, so this is were I started. I added more fruit to my diet and started avoiding regular sugar. I discovered that lots of things can be put in a blender and frozen fruits and vegetables are cheap and convenient.

Currently I have a morning smoothie that consists of most of the following:
1. 2 bananas (frozen when ripe)
2. Frozen strawberries and blueberries
3. Ground flax seed and cocoa
4. Plain yogurt
5. Pasteurized egg whites
6. Grape juice to sweeten
7. Frozen orange juice
8. Milk and frozen carrots or broccoli (yes you can blend up just about anything)
Sometimes I add Cinnamon for the taste and antioxidants. You will find that lots of things can be ground up in a blender as a smoothie.

My children have always referred to this concoction as yuck juice, but I have one of these smoothies just about everyday. A great breakfast was a big part of my weight control and this was easy and a good way to get nutrients I needed. I can drink on the way to work or taking the kids to skills.

Give me a blender and a freezer and I can survive. So with breakfast fixed I have moved on the modifying other areas of my diet.

The Bad Seed

2011-09-01T21:09:00.000-07:00

Huntsville Sprint Triathlon

With my estimated pace I am usually in the first heat and should have been in that heat this year. I found out race morning that I was in the 3rd heat which meant I was buried behind about 300 slower and faster runners. I was in better shape training wise this year, but the poor seeding kind of took some of the wind out of my sails. If I had known about the poor seeding, I would probably have skipped this race. I decided I would just try to finish the race without getting hurt are running over anybody.

Starting in the 3rd heat was a little disappointing. I like to get out in front and get to the pool before it gets crowded. We start the run over an open field and then the trail narrows as it goes into the woods. The trail marking was a little confusing, so the guys I was following took a wrong turn and I followed them. The guys I was going to pace off of were running in an earlier heat, so I had to wing it. Narrow trails and walkers don't mix. I did managed to finish the run with a time of 22:34.

It took me 1:17 to transition to the bike and then I was off on a 6 mile bike ride. And there was slow traffic here also. I got boxed in a couple times by people riding and not clearing the people they were passing. One guy I followed for several hundred yards just kept riding beside another racer. When I got a wide lane to pass and said "on your left" he veered left until he figured out what I meant. Again proper seeding would have alleviated some of these problems. I finished with a time of 19:23 at an average speed of 18.6 mph. I managed a transition of 1:30. I did a pretty good job with the transition. As I got close to the pool I realized I still had my socks on.

After ditching my socks I entered the pool. The water felt great and I swam with ease at first. During the first lap I realized I had left my shirt on. It was no tri shirt and kind of floppy, not something you would want to swim fast in. The shirt and starting out too fast made me tire quickly. I had to stop and re-group so I could finish the race. I finished the swim with a time of 11:06.

I had really wanted to get a PR and I was certainly fit enough to improve this year. I think a combination of mental disappointment in the seeding and navigating through the slower traffic led to under-performing this year.

This was the 3rd time I ran this race. I really liked this race because it was my first triathlon. This year the race had a new race director and sponsor and I could tell it was going to be different. I am really proud that a sponsor stepped up and sponsored the race this year, but the organization of the race was a little shaky. They did add chip timing this year which is usually a plus, but there was some confusion with the seeding of this race. They finally just punted and the seeding seemed to be randomly assigned. So you had fast racers running with very slow racers. This is stressful for both the fast and the slow. With a race that begins on a single track cross country trail it is very important to have some kind of meaningful seeding.

Hopefully the growing pains will be over and next year's race will be better managed. I may have to look for a new favorite race next year.

By the numbers.
5th in age group, 47nd in males and 52nd overall
5th on run 22:34,7:32 pace, 1:17 transition
8th on bike, 19:23, 18.6mph, 1:30 transition
9th on the swim, 11:06
Finish time 55:47

August 13th, Brooke Hill 5K

2011-08-31T12:40:00.000-07:00

Nice race and for a good cause. I passed on this race last year because of hot weather. It was cooler this year but still hot. I decided to add this race after the Soggy Seal Triathlon. I did better than I expected at the Soggy Seal. I did a sub 21 minute 5K and still had plenty stamina to finish the bike and swim portion of the tri.

It was an 8:00 AM start. My only suggestion for this race would be to consider a 7:00 or 7:30 AM start. The temperature was getting pretty warm and muggy by race time. I started out as usual and was within the first 10 runners. I usually run my fastest within the 1st quarter mile of a race. It seems so easy to run at the start of a race. Adrenaline, excitement, or just being well rested really has an effect on me. As I have gotten more experienced I have tried to temper my initial exhilaration. I still run my fastest but I try to hold back a little for later in the race.

We started on a wide streets that allowed us to jockey for position easily. I had no idea how I would hold up in the heat but the first mile felt pretty good. There were a few youngsters in the lead pack but they faded as thee distance wore on. Sprinting is for the young. The race leaders were well ahead of me by the end of the first mile. I finished mile 1 with a pace of 6:19. I was feeling pretty good at this point.

Mile 2 was a little more hilly. The aid station is around the halfway point of the race. I usually don't drink I just pour the water over my head. This seems to help me more then trying to drink on a short race. I was just trying to hang on and not lose time off my pace. I did loose some and finished mile 3 with a 6:43 mile pace. I was happy with this, but I had Wayne Heckler behind me and he always runs stronger as a race goes on. Wayne is one of my running heroes and I want to be Wayne when I grow up. He has 10 years on me and started running in his late 40s. You will find his name on a short list of better runners in this area. He had just come off some high mileage runs days before the race, so I might have had a little advantage on this day.

I managed to up my pace on mile 3. At this point I was confident I would at least finish the race with a fair time. The run finishes uphill. As I turned onto the last street I could see Wayne behind me. I found this motivational. I tried to pick up my pace and finished the 3rd mile at a pace of 6:38. Now for the last drag race to the finish.

My friend Brad White took my picture at the end of mile 3 and I looked done. I did not feel done. Wayne's picture looked pretty good. I managed to keep pace with the guy ahead of me and started a pretty good kick to the finish. Wayne told me this was what kept him from passing me. I realize that another day a fresher Wayne Heckler would beat me. The last .1 was at around 35 seconds.

I finished with a time of 20:15. (Thank you Wayne Heckler). I finished 6th overall and first in my age group. The good time on I hilly and hot August day has given me confidence that I have a shot at a sub 20 minute 5K this fall.

Soggy Seal led me to attempt this race and this race should lead me to a good 5K time this fall. Everything works together some times.

Soggy Seal Triathlon

2011-08-14T19:43:00.000-07:00

I almost passed on this race. I am not for racing my bike on wet streets. I woke up with bike loaded and looked at the radar. It looked wet in Huntsville, but my dear wife had said even if it is wet give it a try. She is the one I had promised not to take chance on wet streets. 2 years ago she had spent 5 hours in an ER waiting for a plastic surgeon to stitch up my face (26 stitches). It was a bad wreck and she was great. I usually ride before church, but that Sunday we did not make it. I also had to have my dentist crown one of my front teeth. So if she said give it a try, I might as well. I drove my little truck to the Southeastern YMCA. The roads were dry and the rain never materialized.

This was a first year for this race and I was not sure how well it would come off. The staff at the YMCA did a great job. I must commend them on putting together a nice sprint triathlon. 5K run, 8 mile bike, and 300 yard swim.

The run and the bike ride were surprisingly hilly and pretty challenging. I managed 10th overall and second in my age group.

The run came first and I decided to run behind my friend Matt Hames. I might of passed him on the run, but he would of trashed me on the bike and the swim. He is the total package. My strategy was to just stay behind Matt on the run so I would not have to wait for him to pass me. He set a nice pace and finished 4th and I finished the run 5th.

Then came the bike. It definitely had some pretty steep hills. There was a long grade about a mile into it and I came to a stop. I was in too high of gears and had not managed my momentum well. Too steep to restart I lost at least a minute creeping it forward over the crest. It was an out and back so I vowed not to let it happen on my return trip. We made our way to the greenway for 2 miles in and 2 mile back. Then back on the return to the killer hill. I hammered it and had no problem on the return trip. I finished the bike ride in 10th place overall.

I racked the bike and put on my goggles which I had around my neck during the ride and headed for the pool. To achieve 300 yards each of the 6 lanes had to be swam down and back. It was a little confusing at one point, but I settled my pace and finished not passing or being passed by any racers in the pool. My strategy was to get to the pool before it got crowded with racers. I finished the race 10th overall and placed 2nd in my age group. 59 people finished the race including 4 others from my church. It was nice have members of my church family share in the race. 3 of them placed in their age groups. There were also 3 members of the Decatur Tri Club who placed (Myself, Matt, and Charlotte) Matt took second overall. It was a great day for my church and the Decatur Tri Club

By the numbers:
Run 5th 20:46, Bike 17th 32:55 (Plus transition),
Swim 23rd 7:01, Overall 10th 1:00:42.

I planned to use this as a tune up for the Huntsville Sprint, but it was a really great race in itself. I will put this on my schedule for next year. This race gave me confidence in my ability to run in the heat and that my summer training was paying off. I was so happy with my run time that I entered the Brooke Hill 5K the next Saturday.

Heel and Crank

2011-06-30T13:18:00.000-07:00

From the website: "The Heel & Crank Duathlon raises money and awareness for ALS (Lou Gehrigs disease). This charity was chosen because of the late Darin Kruse, one of our local triathletes and friend, who recently lost a 3-year battle with ALS."

The race benefits ALS and Team Rocket Tri-club did a great job with it. It will be on my list for next summer.

It was a good race and I am pleased with my finish. It was a great day for a race and not real hot at race time. It did bring out a glaring weakness in my triathlon racing. I lost ground on the bike. Because of the bike weakness I missed 1st place in my age group by 1:33 seconds and the podium by 32 seconds.
Finished 5th in my age group and 27th overall. Finished 1st in age group on both running legs, but finished 8th in my age group on the bike.

By the numbers:
1st 2.5 miles 16:34 (average pace 6:38), 2nd 2.5 miles 17:22 (average pace 6:57)
10 mile bike ride at 30:23 averaging 19.7 mph
1st transition 1:10 and :41 for the 2nd transition
Overall finishing time was 1:06:09

I felt good during the first running segment. I kind of got boxed in at the start and this probably kept me from going out to fast. Finishing the run I got the bike and strolled through the transition. My friend Joann yelled at me to run with the bike. (1:10 transition)

The bike course was pretty flat some rolling and some steady grades. Mile 8 has a steep downhill followed by going right back up the hill. After the hill it is just a pretty flat run toward the finish. I lost my pace around mile 8 and 9, but managed to pick up the pace for mile 9.5 to the finish averaging 21.1 mph. This was the fastest average mile. Not a bad ride for a 500.00 dollar bike with flat handlebars, .28 tires, and no clips on the pedals. (30:23 averaging 19.7 mph) Yep I guess I prefer a more upright old school ride. It is kinder to my back. The final transition went pretty quick. (:41 second)

The last 2.5 mile run went pretty good. I managed to pass some people and feel pretty strong at the end. I drank nothing during the race just used the water to pour over my head and cool off some.

I am really happy with where I am now. Back in April I decided to lose weight 7 to 8 pounds. My weight now is under 150 lb. I have a maintained a sub 150 weekly weight for the last 3 and half weeks. I also wanted to push my pace. I have managed sub 7 minute pace tempos and sub 8 minute paces for my long runs. I have also become more diligent on my core exercises and it seems to be helping also. I maintained these paces for 8 weeks so hopefully it has stuck.

My goal is to maintain my speed through the heat and humidity of summer and set a PR on some 5Ks and a sub 90 minute half marathon this fall.

Hot Hot Hot

2011-06-02T19:22:00.000-07:00

I am a early morning runner and the heat is not my friend. I tend to slow down during the first warm weeks of summer. Your body has to do double duty in the heat. It not only powers your body, but also has to move fluids to cool you. At least that is my theory.

One of my favorite heat beaters is a wet wrist band. I wet the band and carry it in my hand. It needs to be wet before you start. The water helps to dilute the sweat and it cools your head. It is like rubbing a cool rag across your brow.

I used it this AM (9:00 to 10:00 am) with the temperature in the mid to upper 80s. The only problem was the sunscreen I used was burning my eyes. I had a pretty good run (8.5 miles at a 7:30 pace). I hope to be acclimatized to the heat in a few weeks.

Rebuilding Confidence

2011-05-29T20:25:00.000-07:00

My confidence took a hit after last Saturday's race. I under performed and completely bonked at the race. I was a little afraid that this week would be a continuation of last Saturday. My calves were very sore early in the week. I guess a left over from the race. I was very afraid of a setback, but things went well and I managed to maintain pace and distance this week. It was good to not lose ground and I have restored some confidence.

This week in review:
[run] 31.05 miles 7:27 min/miles
[swim] 3.06 miles 1.5 mph
[bike] 40.83 miles 16.6 mph

Jesse Owens 10K - The Good, the Bad, and the Ugly

2011-05-22T21:27:00.000-07:00

The good - 1st place in my age group and 16th overall out of 124.

The bad – running slower than my longer tempo runs. I came out to fast and with the humidity I was sapped by the 3rd mile. 1st mile was 6:20, 2nd 6:41, 3rd 6:58, 4th 7:03, 5th 7:19, 6th 7:16, last .26 at a 7:05 pace. I really had to work hard to maintain the pace on the last half. I was pushing my limits when I reached the running track at the finish. Usually I have something at the end, but I pushed and my body pushed back. As I rounded the track for the finish all I could focus on was the finishing line. It was some of the hardest running I have ever done. I had reached the end of my envelope and it was not even a PR.

The Ugly – the last thing I remember was stopping to let them pull the tag off my bib and hit the stop on the Garmin. I had passed out and I did not regain consciousness until I felt myself being guided/carried to the track infield. When I fell the race director and a friend caught me and kept me upright. When I got to the infield a doctor/medic helped me to keep walking. He kept telling me to walk and to keep my eyes open. He also explained what happened. As he explained it, when I stopped at the finish my blood pressure had dropped very low and the brain just shut down. It seems that the legs in motion produce a pumping action and when you stop you lose that. This is why he insisted I keep walking. He said if I had been allowed to lay down I would be down a long time and would not feel well the rest of the day. He got me some glucose and told me to hold it under my tongue. Looks like I just ran out of juice. I did feel better within a short time. I drove home and even mowed grass that afternoon.

I believe weight loss caused me to run out of glycogen and bonk. Until my weight hits bottom and stabilizes I will have to be careful. My weight had dropped all week and reached its lowest point on race day.

The race was great and they do a wonderful job with it. Trophies are usually 5 deep. I try to run it every other year. It was a great race and I learned a great deal about the limits of my body.

Great Week

2011-05-16T19:39:00.000-07:00

Great week and still able to challenge myself.
Weight is down by 1.93 lb over last week. My pace is still good and I should be able to do well at the Jesse Owens 10K on the 21st. Another week of sub 8 minute long runs and sub 7 minute tempos. Running is fun when I push myself.

Week in review:

Sunday, 5/15/2011 6:05 AM, Bike (Road bike), 22.62 miles, 1 hr 21 min 34 secs, average speed: 16.6 miles/hr

Saturday, 5/14/2011 5:25 AM, Run (Long run), 16.08 miles, 2 hr 02 min 32 secs, pace: 7:37 min/miles

Friday, 5/13/2011 7:50 AM, Swim (Pool), 1.3 miles, 51 min 43 secs, pace: 39:47 min/miles

Thursday, 5/12/2011 5:30 AM, Run (Tempo run), 7.38 miles, 51 min 06 secs, pace: 6:55 min/miles

Wednesday, 5/11/2011 5:20 AM, Bike (Road bike), 18.84 miles, 1 hr 06 min 31 secs, average speed: 17 miles/hr

Tuesday, 5/10/2011 5:30 AM, Hill Intervals, 5.55 miles, 40 min 13 secs, pace: 7:15 min/miles

Monday, 5/09/2011 7:50 AM, Swim (Pool), 1.53 miles, 59 min 55 secs, average pace: 39:10 min/miles

Running is Fun Again

2011-05-08T20:06:00.000-07:00

Pushing the envelope has made running fun again. Over the last few weeks I have pushed the envelope and challenged myself to run faster and longer. Running is becoming fun again.

Missed the Steeple Chase , but I was ready. The race did serve its purpose and motivated me to get faster. I had a great week of training. My weight is right on track. I had a great tempo run (sub 7:00) and a great 16 miler (7:30 pace).

I hope to continue the intensity and work towards some 5 and 10K Prs. I also hope to to attain a sub 90 minute half marathon this fall.

Week in review

Sunday, 5/08/2011 5:25 AM, Long run, 16.09 miles, 1 hr 58 min 04 secs, pace: 7:20 min/miles,

Saturday, 05/07/2011 5:00 AM, Bike (Road bike), 16.17 miles, 58 min 32 secs, 16.6 miles/hr,

Friday off

Thursday, 5/05/2011 7:45 AM, Swim (Pool), 1.53 miles, 59 min 43 secs, pace: 39:02 min/miles

Wednesday, 05/04/2011 5:30 AM, Run (Tempo run), 7.41 miles, 50 min 02 secs, pace: 6:45 min/mile,

Tuesday off

Monday 5/02/2011 5:30 AM, Run (Hills), 5.58 miles, 40 min 35 secs, pace: 7:16 min/miles

Steeple Chase week.

2011-05-01T20:18:00.000-07:00

This is it the week of Steeple Chase. I hope to PR on this course. I have also started to work on my 1/2 marathon time. It is a long way off but I want to PR. The race will be the Huntsville Half Marathon in November. I have been so close to a sub 90 minute finish and hopefully this year I can break that barrier.

This week's goals:
1. Continue trending down on my weight
2. Push the pace envelope some more (Stride, cadence, and breathing)
3. Hope to get a good intense week in.
4. Pushing the training for the Steeple Chase 8K 5/7/11

Another week closer to Steeple Chase

2011-04-24T19:04:00.000-07:00

This week's recap:
1. Hard to say I had a good week with all the tragedy that surrounds us, but considering just running and my training it was.
2. Trended down on my weight (last week 156 lb.- this week 153.64) Net loss 2.36 lbs.
3. Worked on maintaining intensity ((Stride, cadence, and breathing)
4. Hopefully will be ready for Steeple Chase 8K 5/7/11

Sunday, 5/01/2011 6:15 AM, Bike 17.16 miles, 1 hr 02 min 49 secs, Average speed: 16.4 miles/hr, wind and seat post problems hindered performance

Saturday, 4/30/2011 6:55 AM, Long run 16.06 miles, 2 hr 00 min 42 secs, pace: 7:31 min/miles, ran close to home because Pt Mallard Trail was flooded. Managed sub 8 minute pace and increased distance.

Friday, 4/29/2011 11:30 AM, Bike (Road bike), 14.81 miles, 52 min 53 secs, average speed: 16.8 miles/hr, warm day, but a good ride.

Thursday, 4/28/2011 12:00 noon, Hill intervals, 5.51 miles, 41 min 12 secs, pace: 7:29 min/miles, strange day, no power, no phone, makes us appreciate the basic things we do have... Good run, but Garmin cheated me on the mileage.

Wednesday, 4/27/2011 11:00 AM, Swim 0.56 miles, 20 min 55 secs, pace: 37:21 min/miles
Swim cut short by storms.

Tuesday, 4/26/2011 5:30 AM, Run (Tempo run), 7.4 miles, 51 min 51 secs, pace: 7:00 min/miles, 60F 93% humidity, 3rd week in a row at the same tempo pace.

Monday, 4/25/2011 5:25 AM, Bike (Road bike), 14.68 miles, 54 min 03 secs, average speed: 16.3 miles/hr, finally resolved that my newer bike the K2 is not any faster then the 20 plus year old Schwinn Mirada. 2 split laps Mirada (27:05) vs K2 Astral 3.0 (26:57)

Week of 4/18 to 4/24

2011-04-18T14:23:00.000-07:00

This week was a short week of training.
1. Lost a little ground on the weight 156 lb up .82 lb. Actually a little ahead of last week for starting Monday.
2. Another good long 15 miler. Sub 8:00 minute pace.

Sunday, 4/24/2011 12:00 AM, Run (Tempo run), 7.49 miles, 54 min 50 secs, pace: 7:19 min/miles,

Idle Friday and Saturday on family trip.

Thursday,4/21/2011 7:50 AM, Swim (Pool)1.42 miles, 53 min 56 secs, pace: 37:59 min/miles, sometimes you just hope to make it through the workout at any intensity, but then things just click and you have a great workout. Able to swim with intensity through the whole swim.

Wednesday, 4/20/2011 8:05 AM, Long run, 15.09 miles, 1 hr 56 min 19 secs, pace: 7:42 min/miles, perfect except for the water. Shoes were soaked at water crossing before first half mile, temperatures 59-68F.

Tuesday, 4/19/2011 5:25 AM, Bike (Road bike)17.74 miles, 1 hr 04 min 50 secs, Average speed: 16.4 miles/hr, pretty good ride although it was humid.

Monday, 4/18/2011 5:30 AM, Hill intervals, 5.6 miles, 40 min 51 secs, pace: 7:18 min/miles, great run this AM on a course that really challenges me. I shaved some seconds off last week's time.

Another Week

2011-04-11T05:28:00.000-07:00

This week's goals:
1. Continued trending down on my weight (net loss of .65 lbs.)
2. Pushed the pace envelope some more (stride, cadence, and breathing)
3rd week with a sub 8:00 15 miler. I am close to pushing the long run a little more. I will either increase the pace or distance. Tempo is right on the 7:00 minute pace bubble.

This week by the numbers:

Sunday, 4/17/2011 AM, took the day off and did not ride the bike. I thought it was going to be windy. It was 38 degrees and that is a little brisk.

Saturday,4/16/2011 5:10 AM, Long run 15.01 miles, 1 hr 56 min 48 secs, pace: 7:47 min/miles, A few miles were around 8:03 by the Garmin, but the average was right where I wanted it. 3rd week of sub 8:00 minute pace. Now I can add distance or speed to the run.

Friday, 4/15/2011 5:30 AM, Thunder means no swimming so I was idle today.

Thursday, 4/14/2011 5:30 AM, Run (Tempo run, 7.41 miles, 51 min 55 secs, Average pace: 7:00 min/miles, Garmin a little short this AM, so I ran a little further to give me 7:41 miles.

Wednesday, 4/13/2011 11:00 AM, Swim (Pool), 1.53 miles, 1 hr 00 min 21 secs, pace: 39:27 min/miles, The Dome was hot. I got pretty gassed the first 500 yards and decided to swim a slow pace for the rest.

Tuesday, 4/12/2011 5:25 AM, Bike (Road bike), 17.21 miles, 1 hr 03 min 23 secs, Average speed: 16.3 miles/hr, slow start, I think due to under inflated tires. Stayed on the easier part of the course.

Monday, 4/11/2011 5:30 AM, Hill intervals, 5.65 miles, 41 min 46 secs, pace: 7:24 min/miles. Running was hard and it took a lot of effort. It did not seem any faster, but the Garmin was generous and I managed a little increase.

Slow start but a great week

2011-04-10T10:47:00.000-07:00

Last week's goals were met.

1. Weight was down from 56.86 lb to 155.79 this week.
2. Other then a slow interval run Monday my pace has been good. I managed a 15 miler at a sub 8 minute pace for the second week in a row. If I make it to 3 weeks in a row I hope to own the improvement.

I am still having some motivation issues, but my energy level is starting to return. It is getting a little easier to go out there and run, ride, or bike. Running progressed and my biking and swimming are also improving. Seeing some improvement has helped my motivation. My early Sunday ride (6:10 AM) was the longest and fastest since last fall. I hope to continue to maintain the improvement. I am considering the following races: Cotton Row, Jesse Owens, and Steeple Chase 8K. I should be ready to attempt a PR in May on theses races.

Next week's Goals to continue the plan:
1. Continue trending down on my weight. 155.79 lb last week.
2. Push the pace envelope some more (Stride, cadence, and breathing)

Pushing the pace or 1 step forward and 2 steps back

2011-04-04T06:16:00.000-07:00

This weeks goals:
1. Start trending down on my weight. 56.86 lb average last week.
2. Hopefully push the pace some.

Sunday, 4/10/2011, 6:10 AM, Bike (Road bike), 20.19 miles, 1 hr 12 min 49 secs, Average speed: 16.6 miles/hr, Bike: K2 Astral 3.0, really good ride and my first 20 miler and the fastest pace of the season. Really good finish to the week.

Saturday, 4/09/2011 AM, Run, 15.02 miles, 1 hr 56 min 50 secs, pace: 7:47 min/miles, good run by the numbers 7:33, 7:39, 7:51, 7:53, 7:58, 7:43, 7:52, 7:47, 7:59, 7:53, 7:43, 7:46, 7:48, 3:50+3:51, 7:38, Garmin was generous with 15.10 miles.

Friday, 4/08/2011, 7:50 AM, Swim (Pool)1.47 miles, 56 min 36 secs, pace: 38:30 min/miles, Good swim with a little soreness in my left shoulder. It has been a good week so far. I will skip the 10K and run a 15 miler in the morning. Hopefully I will be through to watch the race and cheer my friends.

Thursday, 4/07/2011, 5:30 AM, Tempo run 7.36 miles, 51 min 41 secs, pace: 7:01 min/miles, I was able to push the pace a little this AM. If the Garmin had not shorted me .04 of a mile, I would of had a sub 7:00 average. Still not sure if I will run River City 10K on Saturday.

Wednesday, 4/06/2011 7:50 AM, Swim (Pool), 1.42 miles, 54 min 21 secs, pace: 38:16 min/miles, I have really started to enjoy swimming the last part of the workout at a relaxed pace. This week I have been feeling my energy levels returning.

Tuesday, 4/05/2011 5:20 AM, Bike (Road bike)17.54 miles, 1 hr 04 min 55 secs, Average speed: 16.2 miles/hr, NW Wind 7 MPH, The wind was a little factor. Not a bad ride but a little slower than I would of liked. Took the dogs to Pt Mallard trail and walked 3.5 miles. (hour and 10 minutes)

Monday, 4/04/2011 5:30 AM, Hill Internal Run, 5.6 miles, 41 min 57 secs, pace: 7:29 min/miles, not a great pace. 2 weeks off from interval training and weight gain have taken its toll. I really tried to push the pace but nothing worked well.

Beyond McKay Hollow

2011-04-03T19:57:00.000-07:00

Assessing where I am.

McKay Hollow was canceled last Saturday. I had used McKay as an excuse to not run fast. I was content to run hills instead of pushing my pace. I do regret the race being canceled. I did show up and received a great shirt, but I am a little reluctant to wear it. This is the kind of shirt that you earn by finishing. Some people did run it the next day unofficially. I was unable to run it Sunday and it was not convenient to run it later in the week. Some like Eric ran it that day and Dana ran it Monday. Check out their posts. My hat is off to those individuals. By now the markers are gone and I might run the risk of getting lost. Take a look at Trent's post about getting turned around.

With McKay behind me I have started to force myself to run faster and harder. My motivation has been hard to summon for several weeks. Even running seems to be hard for me to find motivation. I would have to promise myself an easy run and I would throw some hills in to make me feel like I was really getting in a useful workout.

This week I turned a small corner on the way back. I worked on a quicker cadence, shortening my stride, and breathing. I have had some really good runs this week. Next week I will continue to work on being more consistent in the areas of cadence, stride and breathing. If I have a good week I may run the River City 10K on Saturday.

I have been working on my swimming . Because I am a drowner I swim like the sharks are nipping at my toes. Just get me across the pool as fast as possible. I realize now that I can swim slower without getting panicky. I have started swimming the last 200 to 500 yards at a slower relaxed pace. This will give me more confidence in the fact that I can slow down and rest and not drown.

My weight has been edging up for the last 6 months. I really would like to lose 7 to 8 pounds before summer. My metabolism has slowed down a little and I think I will need to compensate for that. Eating everything I see has not helped. Holidays and family birthdays are over and it is time to get focused on the food I consume.

So next week I will be focusing on completing some solid runs and improving my swimming. Hopefully I will feel strong enough to enter the River City 10K..

Last week by the numbers:

4/03/2011 2:30 PM, Cross training on the infernal spin bike (52 min)

4/2/2011, Took the day off to go to a math tournament with my daughter

4/01/2011 8:10 AM, Long run, 15.02 miles, 1 hr 57 min 23 secs, pace: 7:49 min/miles
8:10, 7:59,7:47, 7:45, 7:44, 7:53, 7:53, 7:46, 7:43, 7:42, 7:46, 7:52, 7:49, 7:46, 7:33, :09,

3/31/2011 7:45 AM, Swim (Pool), 1.42 miles, 54 min 42 secs, pace: 38:31 min/miles

3/30/2011 11:40 AM, Hill tempo, 8.08 miles, 57 min 32 secs, pace: 7:07 min/miles
7:14, 7:03, 7:08, 6:55, 7:05, 7:15, 7:14, 7:05, 423'=6:13,

3/29/2011 7:50 AM, Swim (Pool), 1.36 miles, 52 min 52 secs
Average pace: 38:52 min/miles

3/28/2011 5:30 AM, Tempo run, 7.4 miles, 52 min 26 secs, pace: 7:05 min/miles
6:57, 7:11, 7:01, 7:02, 7:01, 7:05, 7:00, .49=6:21

Black Warrior 25K

2011-03-16T20:13:00.000-07:00

1/15/11

What a difference a month can make. A month ago I was injured and contemplating not being able to run the Black Warrior 50K. I did have to change to the 25K and at the time thought I could at least walk part of that. However on Saturday the 19th of February I not only finished the Black Warrior 25K, but I exceeded my expectations. I had written the 5,10, and 13 mile split times for a 3 hour and a 2 hour 30 minute finish.

Race day brought perfect conditions. The temperature started out in the 40s and then topped out in the 60s. It might even have been a little too warm. The course was dry by Bankhead standards. Even with no rain there were still plenty of muddy patches. The horses seem to churn up the ground and make it boggy in some of the wet spots. There were some wet springs in some spots.

It was a little chilly at the start, but I knew I would warm-up pretty fast. The race starts at the bottom of a hill. You start out running up hill for over 2 miles on a gravel road.. You run this same stretch at the end of the race. I have heard it described as up hill both ways. The last part is kind of a downhill grade which makes it and uphill grade on the way back. After the lead in road there is a 10 mile loop of trails that can be described rolling hills.

I entered the trail portion in pretty good shape and was running the downhills pretty well. I got to my Gu-gel a little early maybe mile 4.5 or 5. The aid station was around mile 6 and I grabbed some water. I met up with Matt Hames at mile 8, He was waiting for his relay partner so he could continue on the 50K relay. His team with Dave Truit and Trent Dean finished second in the 50K relay. Kudos to the Decatur Tri Club relay team.

I slowed down a good bit on miles 10, 11, and 12. miles. Around mile 9 I passed some horses on the trail and I had to leave the trail to get around the horses backside. He had started to kick a little. Two other runners had gotten by just before me. Back on the the trail I tried to maintain and concentrate on a good cadence. I would glance at the Garmin to see how bad the pace had dropped off. Around mile 13 I saw some people ahead and as I looked down the trail toward them and fell flat on my face. I was not even on a tricky part of the trail, it was relatively level. I had been told before that you usually fall on the easier parts of the trail because you let your guard down and lose focus. I went down with the onlookers watching, so I had an audience. I was able to pick myself up and resume running. No harm done except minor scratches on my glasses and a knock on the head. The head would bother me later in the day and I thought I might have a little more of a serious knock.

The last aid station was a few hundred yards farther and I was back on the road for the last 2.5 miles.
The Garmin was actually under counting the distance so I was closer to the end then I thought. I managed a pretty good pace down the road. Finished 22nd overall and a time of 2:13:37.
2011 Black Warrior 25K by careers@danburleson.com at Garmin Connect - Details

A Long Hill Run

2011-03-09T19:35:00.000-08:00

This week I need to do my long run earlier in the week, so I combined a long run and a hill run. It is not a trail run, but it should help toward McKay Hollow Madness. McKay Hollow has a lot of relief especially the last half mile.

What was chasing you.

2011-02-15T19:50:00.000-08:00

At some point during a conversation somebody will ask me how far I run. Maybe after I recount the distance of one of my long runs I get the ubiquitous “ what was chasing you” comment. Usually followed by them saying I would have to be chased by a bear, lion, mad man, etc.

Well there is someone chasing me and when I stop running he gains on me. It is me when I was in my late 30s. Staying ahead of him is what drives me to bike, swim, and run.

A picture is worth a 1000 words so here it is.

All dressed up with no place to go.

2011-02-12T11:10:00.000-08:00

Pre-race day carb loading done. Duffel bag packed. Garmin and cell phone charged. Clothes laid out. Favorite orange toboggan and several layers of clothes packed to prepare for several temperature variations at race time. Race nutrition (Lime Sublime GU Gels) packed and post-race (Cool Mint Chocolate Cliff Bar) packed. Shoes, socks and crocs are laid out. All systems are go... well almost.

This is Friday the 11th of February and the Black Warrior25/50K race is not the 12th, but the 19th. So I am all dressed up with no place to go. How did this happen. I guess I entered the wrong date some how on my wall calendar and never re-checked the date on the website like my friend Brad. It was Brad who informed me Friday night that I was a week off. It is kind of nice to be ready a week ahead. Well not really, I am sort of unprepared physically. I lost a couple weeks to a sore knee 4 weeks back. Now I have an extra week to get back where I was.

With the setback I opted out of the 50K and changed to the 25K race. It will be good practice for McKay Hollow Madness. Saturday February 19th I should be in Bankhead forest. Being a week ahead is better than over sleeping on race day.

2010 in Review

2011-02-12T10:07:00.000-08:00

I thought I would review my training and racing for 2010. Last year I turned 50 years old. I would like to build some empirical data that my training methods work. So far I had a really good year. I am close to a PR in 5K and 10K distances. I ran my first ultra marathons and qualified for Boston in my first marathon. 2010 has been a very good year.

2010 at a glance:
Biked 1223.6 miles at an average of 16.6 mph
Ran 1409 miles at an average pace of 8:06 min/miles
Swam 83.8 miles at 1.49 mph (56 hours and 17 min)
Logged nearly 12 hours on an infernal stationary

2010 Race Results:
McKay Hollow Madness - 2:50:30
Cotton Row 10K - 43:29
Priceville 5K - 20:26
Toray 5K - 20:16
Frosty Freeze 5K - 20:22
HiWaay Triathlon - 54:52
2010 Rocket City Marathon - 3:33:56
2010 Black Warrior 50K - 6:36:35
2010 Dizzy 50K - 5:20:32

This year I would like to run a few more sprint triathlons and improve my 5 and 10K times. I would like to run Dizzy 50 again and maybe the Mountain Mist 50K. This year I hope to keep injuries to a minimum and be able sets some PRs.

Nice Long Run

2011-02-05T19:30:00.000-08:00

Ran 15 miles this AM. A little achy but it was not constant and I finished strong.
I was able to average an 8:16 pace and finish faster then I started. II did manage to fall when I looked back to check on my running partner. I had left the trail and as I turned back on the trail my trusty left ankle rolled.

I was a little skinned up and my knee has been a little achy from the prior injury. I think I am ready for the 25K Black Warrior race.

I also scored a spin bike today. (Bladez Spin Power)It had been brought back by someone and they sold it to me for 100.00 off the original price. Hey you can't beat a sale. I guess I will be scrapping Grendel the infernal stationary bike very soon.

Getting back to where I was.

2011-02-02T20:37:00.001-08:00

One bad outing cost me a couple weeks of running and training for the Black Warrior 50K. The injury was a setback, but it forced me to focus on my core exercises, biking, and swimming. It also made me appreciate being able to run. I realized how much I crave it now.

I ran for the first time yesterday and had some soreness, but it got better as I ran. I was a little achy after the run, but feel really great today. Tomorrow I will try running again and see how it goes.

God gave me my birthday present 2 days early... it was great to be able to run again.

Possible MCL Sprain

2011-01-23T12:08:00.000-08:00

I tried to run this AM before Church (.6 of a mile). Rather painful from beginning to end. I think I have a MCL (Medial Collateral Ligament Sprain) on my right leg. I am sure my BA in History and Political Science makes me fully qualified to make this diagnoses. LOL. As intense as the pain was this AM, I have conceded that I will need at least 3 to 4 weeks to let is heal. I believe running outside of my normal gate last Saturday caused this strain.

The downside is I will not be running Black Warrior 50K next month.
The upside is I can now walk without limping, ride a bike, and swim. I intend to to those activities and my normal strength and stretching exercises until I can start to try to run again. This is why I like triathlon training.

I plan to go out on Saturday mornings as usual at 5:30AM and walk the trail until I can run it again. At least I will still see my training partners on the trails. Not running is unbearable, but at least I have the other activities to stay fit and occupy my urge to train.

Done and Done In (Bonk the Sequel)

2011-01-17T16:42:00.000-08:00

I chose to run Saturday on an ice rutted trail in Decatur. It had been packed and refrozen and rutted by 4 wheelers. I was due a long run so I chose to run. At 5:30 AM it was hard frozen (low 20s) and it was not to hard to traverse. (3 mile out and back 3 miles). As we ran several circuits it began to become slicker. The pace averaged 8:54 and it was draining. I can run 8:20 pace usually at distance and a 10:00 plus pace is OK and easy, but an 8:54 is just draining. Kind of a dead zone pace. Last time I ran that pace I bonked and that is what happened Saturday. It was draining and I settled for 17 miles instead of closer to 20.

There was a physical price for the choices I made. Bad choices have consequences and I now have a very sore knee. I think trying to run within the rutted ridges changed my gate and forced a normally slew footed runner to run with my feet turned in. Around 15 miles the right knee was starting to ache. We took the road back and I was done at 17 miles. Between the pain and the grueling pace I had to call it in and that spells "bonk" to me.

The knee has been sore ever since and the motion of walking has gotten easier with very little soreness. I tried to run this AM and was only able to run .28th of a mile. It seems that the bending motion of running is what brings on the pain. I will now have to back off and lose some valuable training time. I hope to get back to running soon. With Black Warrior and McKay Hollow coming up I cannot afford not to be running.

At least with a triathlon training routine I can swim and ride the stationary bike to keep from losing fitness. This situation would be very frustrating without the other forms of exercise.

Rocket City Recovery Week.

2010-12-18T08:51:00.000-08:00

Laid off Sunday and was very sore. I figured I deserved a day off after the marathon.

Monday forced myself to run 4 miles (8:27 pace). Personally I found the soreness leaves as soon as I start running.

Tuesday swam a little over a mile. Really good swim and the soreness was much better.

Wednesday I ran my usually 7.3 mile tempo run (7:20 pace). Running was much easier, but the pace was still slower.

Thursday I rode the infernal stationary bike. I really do not like the stationary bike. Real bikes are much easier to ride.

Friday I was back to the pool for a swim. Had a really good swim and improved on my pace.

Saturday I ran the usual long run with friends. Trent, Dave, and Brad were there and Trent brought his girl friend who runs track in college. She set a pretty fast pace for the first 6 miles. After she left e settle into a more sustainable recovery pace. We picked up David Coon on the last 4 miles and Trent and I were able to finish with a pretty good pace.

Long run by the numbers:
8:32, 7:48, 7:50, 7:50, 7:48, 7:52, 9:31, 8:55, 8:58, 9:06, 9:09, 9:14, 9:08, 8:33, 8:31, 8:54, and Last .5 of a mile 4:35

I plan to build on my base mileage over the next few months. I will be adding some trail runs as preparation for Black Warrior 50K and McKay Hollow.

2010 Rocket City Marathon – Great Race and Great Day

2010-12-13T11:53:00.000-08:00

Everything came together for me at this race and I had a great race and a great day.
Rocket City Marathon is a great race and the organizers and volunteers did an outstanding job.
Weather until lunch was great. Wind was at our backs on the last sections.
A sub 3:35:00 marathon was a best case goal and I was not sure I could obtain it. I had told others I would be happy with a Sub 4 hour race and I would have been happy with this.
Final gun time time was 3:33:56 and a 234th finish. This time will qualify me for the Boston Marathon.
Chip times: 1st 1:44:06 and 2nd 1:49:51, Overall Time 3:33:39

This was my first marathon length race (completed 2 ultras previously)
Preparation consisted of 20 mile long runs alternated with 16 mile long runs. I did a hill interval and a tempo also weekly. Running Dizzy 50K also helped (about 3 weeks out)
Friday evening I consumed my usual pre-race carb loading meal of a large peperoni pizza.
Had my pre-race hair cut on Friday. You can't run like Forrest Gump without the haircut.

I had decided to run in my old shoes. They just had 258 miles on them, but they had a considerably amount of wear on the tread. I received new shoes Tuesday and attempted to break them in with a 3 mile run, but they seemed to aggravate my mid foot. I decided I had to run in the shoes that brought me. It was a little chilly at the start and I wore my lucky orange toboggan. I chose to wear an under layer and my long sleeve Nike top. These proved to be very adequate for meeting my needs. My Nike shorts (actually a swim suit) had pockets which held my nutritional elements.

My nutritional needs during the race were met by 4 lime sublime GU Gels and 5 Ritz crackers. I ate a handful of Ritz as a pre-race snack. Wayne Heckler had given me some good advice about consuming the GU Gels. You usually need to wash them down with water or something. He told me he takes them out early and holds them. Aid stations can be on you and past pretty quickly, so I would take them out and hold them and even consume small amounts between aid stations. I alternated eating the Ritz crackers which provided some salt and prevented the GU Gel from upsetting my stomach. Eric Schotz had also advised me to try to drink some at all the aid stations which I did.

I printed out a pacing schedule for a 3:35:00 pace, but was unsure I would be able to finish the race anywhere near that pace. I considered several options at the beginning of the race. The guys I trained with were planning to run faster paces than a 3:35:00. I ran into a another friend who planned to run around a 3:40:00 pace. By the start of the race I decided to try to start with the 3:30:00 Nike pacer. I typically run faster at the start and bank time, so I was going to try to start at a 3:30:00 pace.

The race started and it took over 15 seconds to reach the starting line. I stayed with the pacer for a few miles, but it was to easy at this point to run faster than his pace. I just tried to keep the pace around 8:00 or better and followed the crowd. I knew with the 3:30:00 and 3:35:00 pacers chasing me I would know I was maintaining a good pace. The first 8 miles went well and I maintained a good pace. The outside of my left ankle ached a little during the first few miles and there was a little ache in my knee. These aches became less pronounced or were obscured later on by the white noise of my screaming calves and leg muscles.

The next 8 miles I was closer to the 8:12 per mile pace needed for a 3:35:00 race time. I ran with different people and just ran my race. I talked to a women from Birmingham who said she was shooting for a 3:35:00 finish. She and I stayed close until around the 12th mile. The bottom of my right foot was beginning to feel sore. I was afraid the worn shoes were going to be my undoing. As the race progressed the soreness seemed to abate. I was by myself at the halfway point and the wind was in my face. I new when we turned north it would be at my back and would provide some help in the latter parts of the race.

Around 17 miles the 3 hour 30 minute pacer passed me. Mile 17 was a slow mile, but I overtook one of my faster friends. He was having some leg pain. Passing him helped me mentally and I picked up my pace. The next 7 miles were hard and I was having some soreness and pain in my legs. Around mile 20 I past the second of my fast friends he also had some cramps. Again I was buoyed by overtaking him and picked up my speed. Around mile 21 I lost my lucky orange toboggan which I had tucked into my shorts. I had to run back about 25 yards to get it. A waste of time, but it was my luck toboggan. I was running slower now and the pain was a constant reminder that I may of run the first miles too fast. I developed a chant that seemed to help. I started vocalizing “Drive through the pain” over and over. When I did this I was able to maintain my pace and not slow down.

I was still within my pacing, but I had lost several of my banked minutes. The last several miles I was able to pick up my pace and even gain a little time back. The last 3.2 miles were a blur. I constantly chanted the phrase “drive through the pain”. I also utilized some advise that Wayne Heckler had given me. Try to reel in the runners ahead of you. This helped and I was running a good pace. The closer I got to the finish the faster I ran. The 3:35:00 pacer had gotten around me earlier, but I had him in my sites. I knew I was still within my pacing, so I was not worried. I passed the 3:20:00 pacer who had been slowed by cramping. I knew I was close to a sub 3:35:00 finish and I was not going to let it get away. That fact drove me to run faster and I felt like I was flying. Finally I made the last turn and I was able to overtake one more runner. I was able to sprint and end with a strong finish. (see Gamin data below)

Last 2 tenths data by Garmin satellite hits (last turn sprint to finish)
8:18, 6:38, 7:11, 6:03, 6:50, 6:38, 6:30, 5:46, 6:21, 6:20, 6:06, 6:53, 6:43, 6:30, 6:40, 6:27, 5:03, 5:15, 5:11

Great advice and preparation made this possible for me. This is my last race for 2010 and I cannot imagine a better end to this year's racing.

Garmin Auto Laps (the Garmin was generous and ended up .3 miles over)
Mile Laps:Garmin
1.7:51
2.7:30
3.7:29
4.7:38
5.7:37
6.7:49
7.7:34
8.8:01
9.7:52
10.8:03
11.7:51
12.8:03
13.7:59
14.8:09
15.8:08
16.8:16
17.8:21
18.7:38
19.8:11
20.8:34
21.8:13
22.8:36
23.8:56
24.8:44
25.8:27
26.8:14

Looking forward to the next few months and hopefully Black Warrior 50K and McKay Hollow will be my next races.

Frosty Freeze 5K

2010-12-04T19:29:00.000-08:00

No PR but a good effort. I had hoped to do a sub-20 at some point this year, but it was not to be. Matt Hames was going to help me pace the race and I seemed healthy and recovered from Dizzy 50.

First Mile
I started out pretty fast and as usual banked some time. I had told Matt I might start out fast and then settle in to a sustainable pace. Matt dropped back, but caught me at the half a mile. This kept me from settling into to slow of a pace. Pacing with Matt forced me to maintain a pace around 6:33. I stayed with Matt until the mid race aid station. I eased ahead of him and he dropped back. I did not find out until the end of the race he had some issues with his hip and had to walk some. He still placed 3rd in his age group.

Mid Race
I paced off those ahead of me and was able to maintain a good pace. I may of slowed a little, but still managed to pass some runners. There was a pretty good uphill grade and it was tiring. I could tell I had lost some zing from the Dizzy 50K. I was also looking for the 2 mile split which never came. Mentally it was taking a toll on me because I thought I was pretty tired not to be at 2 miles yet. I finally looked at my Garmin and to my relief it read 2.45 miles and this gave me a mental lift. I was now headed into the teeth of the wind and it was nullifying the benefit of a gentle downhill grade. I was looking forward to making a turn to the west and then north putting the wind at my back.

Last Half Mile
The end would soon be in sight and I was able to run this at a pretty good pace. The course straightened out and went up the last uphill grade. I managed to over take a runner and then he passed me and then I started pushing it and sprinting the last .30 of the race. I passed that runner and my pace at this point ranged from low 6 minute pace to eventually a mid 5 min pace. After cresting the hill all I could think of was the finish. No sub 20 but I felt I had finished strong.

I finished with a 20:22 overall time for a 6:34 min/mile average pace. I finished 11th overall and first in my age group. It was a hilly course on a blustery day. All things considered I was pleased with the effort. I would like to thank Matt for the early pacing without him I would of slowed down to much and not finished as well.

Rocket City Marathon next week. I will run my usual tempo and hill runs and swim or bike the rest of the week. I believe I am ready for this marathon. I am hoping to do a sub 4 hour marathon and we will see.

The Garmin elevation graph of the Frosty Freeze.

Hill Run Intervals

2010-11-25T20:01:00.000-08:00

Hill intervals are the closest thing I do to speed work. I do repeats on the steepest parts and this simulates speed work without risking injury. I try to do this workout once a week. It is the hardest and most intense workout I do. I tend to walk down the steepest slope then run up it as fast as I can. The repeats consist of approximately 100 yards of a very steep climb then a level ridge out and back to the steep part. I walk down and then run up it again.

This routine generally helps with hills and general speed work. Since I only run 3 days a week I have to combine workouts. I run a tempo on the roads and a long run on crushed gravel trails.

Dizzy 50 Elevations - Garmin

2010-11-25T14:04:00.000-08:00

Dizzy50 Elevations from my Garmin in jpg format

Dizzy Fifties Race Review - By Brad White

2010-11-23T05:27:00.000-08:00

Brad White's race review was so much better then mine I had to post it. Brad has been there every step of the way in my odyssey with ultra trail running. He Drove me to my first one and worked the aid station. I probably would not be at the level I am now without Brad's help and support. Good job and thanks Brad.

Dizzy Fifties Race Review by Brad White

Since working the aid station at the Black Warrior 50K last year in support of Dan I wanted to run a 50K trail run. Dan mentioned the Dizzy Fifties as a good ultra to run for first timers, so I set that as a goal sometime around this past March. But in the short term I took on the challenge of the McKay Hollow trail run and hurt my Achilles in the process of training. Every since last March I’ve battled some kind of injury related to that Achilles injury. This really hampered my training for Dizzy. I had almost given up that goal but I started feeling 100% around a month and half ago and said to myself, “What the heck, let’s do it!” I know now that’s not nearly enough time to prepare for a 50K trail run.

Friday:

I tried to eat and drink all the right things in preparation for the race. But I knew that would only help a little. There is no substitute for putting in the miles and I knew I was severely under trained for the upcoming race. I didn’t sleep very well and was wide awake at 3:00 AM.

Saturday, Race Day:

I left the house to pick up Dan and was extremely excited about the race. My stomach was not feeling real good but other than that I felt like I could run 31 miles. Dan and I got to the race about 1 hour to 45 minutes early, picked up our race packets and got our gear ready to go. The race director gave brief instructions on the course (none of which I paid any attention to) and off we went.

I started the race out running in my old Mizuno Cabrakan trail shoes and the single bottle race belt. During the first 2.3 mile loop I could tell right away that the belt was not going to cut it. It was simply bouncing up and down on my back, no matter how tight I got the belt. The shoes felt OK and I thought maybe I made a wise move running in my old shoes as opposed to my new, New Balance MT101 shoes.

I stayed with Dan during the first 2.3 mile loop and was intent on staying with him as long as I could. Everything felt pretty good. The pace felt good and I enjoyed talking with the other runners. After we finished up the 2.3 mile loop I discarded my jacket and headed to the north 4 mile loop. I was still running with Dan and I felt really good. I knew Dan would pull away on the hills and I was going to let him run the hills while I power walked them. But I still had him in sight as we finished up the north loop and proceeded to the south loop.

Before I started the south 5.59 mile loop I decided to get rid of the water belt and go with my hand-held bottle I had packed in my bag. I ate a Gu gel and a salt tablet and headed for the south loop. I still felt strong and was running a good pace. Dan wasn’t too far out in front of me but he was starting to pull away. During this part of the race I took a wrong turn momentarily but quickly realized my mistake and got back on course. It was also during this portion of the race I could feel a hot spot developing on my right big toe. I realized why I hated these shoes and decided when I got back to the aid station I would change into my new trail shoes. After I finished up the south loop and got to the aid station I quickly changed shoes, ate a clif bar and some pretzels. Took a couple more salt tablets and refilled my bottle and it was off to the north loop again.

Miles 11.89 – 15.89:

As I started the north loop I could feel my calves were extremely fatigued and tight. I knew this wasn’t a good sign this early in the race. I took another Gu gel and a salt tablet, hoping to ward off the inevitable onset of cramps. I still felt strong and other than the fatigue in my calves I had no pain. I felt like changing shoes was a good move and one of the factors in how good I felt. I was pretty optimistic about finishing with a respectable time. As I came into the aid station I tried to really drink a lot of water and eat some salty pretzels and a couple of banana slices. I saw Kathy Youngren and she asked me how I was feeling, I told her my calves were not doing real good and that I was fearful I may start cramping at any minute. She told me not to worry about it and that the feeling in my calves would go away. I took a lot of encouragement from her advice, considering she is a world class runner.

Miles 15.89 – 21.48:

Being rejuvenated from the words of encouragement from Kathy and the nutrition I started the south loop at a pretty good clip. I was feeling really strong, until I tripped on a root and both calves locked up. I knew then I would have to battle cramps the rest of the race. I started eating salt tablets like candy and eating Gu gels about every 30 minutes. But I knew that the cramps were from being under conditioned and it wasn’t going to matter what I did the cramps were not going away. I still managed to run the entire loop as long as I was careful how I placed my feet on the ground and I didn’t trip over another root.

Miles 21.48 – 25.48

I was completely alone on the entire north loop. This was when I started having to battle my mind. The cramps were getting worse and I found myself walking much of the loop. I could run down the hills fine but when I started up any sort of incline my calves were trying to lock up. I knew I was not going to DNF but I still wanted to finish up respectably. Other than the cramps I felt good. That last hill out of the north loop seemed endless. I was by myself and if there had been anyone around they would have thought I was crazy. I was cussing that hill like a sailor. When I got to the aid station I saw Trent Dean and Matt Hames which was very encouraging. I knew then I would finish the race. I drank as much as I could hold, refilled my bottle and headed to the easier south loop for the final time.

Miles 25.48 – 31.07

I started out running the south loop but it was in the early portion of this loop that the pain started getting bad. My hips were aching and now my quads and hamstrings were trying to cramp up on me. This was also the longest distance I had ever run in my life. Not only was the distance long but the terrain was much different than the Point Mallard trails. I was using muscles I hadn’t used since high school football. Somehow I overtook two ladies on the trail. I ran by them at a pretty good pace and wouldn’t you know it if one of the ladies started running with me. I was thinking, “Dang, I wish she would have let me pass her, now I’ve got the added pressure to keep running and hold her off.” But it wasn’t long before I caught another root hidden under the pine straw and almost did a nose dive into the woods. Both legs completely locked up and the pain was mind numbing from the cramps. The lady asked me if I was alright and I told her I was fine except for the cramps and she took off like a shot. It was from that point until the finish line that I walked and ran, but mostly walked the last mile or two. I’ve never been so happy to be finished with something in all my life. I finished in a time of 5:57:15 in 36th place.

Although the race was difficult it was also a blast. The woods were beautiful, the weather was beautiful and the company was enjoyable. I got home the night of the race and couldn’t really eat anything. I felt miserable and could barely get up to go the bathroom. My stomach was completely messed up. The weird thing is I can’t wait to run again! I’ll be much better prepared for the Black Warrior 50K and I hope to improve on my performance. I’ll take a couple of lessons away from the Dizzy Fifties; there is no substitute for trail running and don’t attempt another 50K under-prepared. Put the miles in!

I’m definitely running this race again next year.

Posted by Dan Burleson for Brad White.

Dizzy 50 Done

2010-11-21T21:27:00.000-08:00

I had stuck to my training plan and was able to finish, however not at the pace I wanted to run. There is no substitute for actually running technical trails. I had the distance down, but the extra energy used to run the technical parts wore me down. I will definitely do some real trail running before Black Warrior 50K.

The race re-cap.

The race consists of a series of loops south (less technical and flatter) and north (technical with more relief). The race consists of laps utilizing both loops.

My first lap I started out among friends. I felt pretty strong and ran accordingly. The south loop is easier but seems endless. At the end of this loop the trail run right by a bathroom so I made my one and only nature break.

The 2nd lap wore me down some more, but I manged a pretty good pace. The aid station was looking pretty good by now and I stopped and stayed a little longer each loop through.

By the 3rd lap my legs were on fire and some cramping started near the end of the north loop. Eric Patterson happened along near the beginning of the the north loop. The interaction helped me pass the time and motivate me through this last technical part of the race. I downed a pretzel and salty crackers to help me through the cramps. I was alone most of the south loop but managed to run a fair pace most of the way. Mentally I was able to muscle through the pain in my legs.

By the numbers:
Officially I placed 23rd with a time of 5 hours 20 minutes and 30 seconds.

I have a 5K race and the Rocket City Marathon next. Before I run another trail race I will definitely run some trail practice.

On track for Dizzy 50

2010-10-23T17:40:00.000-07:00

On track for Dizzy 50. The Garmin lives. Reset and uploaded new software. It seems to be functioning normally.

Good long run to cap off a good training week. Worked on nutrition during long run. Consumed 2 GUgels during run at about 6 mile intervals. I was very pleased with the pacing.

Distance: 20.31 miles
Time: 2 hr 46 min 31 secs
1st 4 miles: 8:30, 8:11, 8:47, 8:34,
last 4 miles: 7:49, 7:57, 8:08, 7:48,

Average pace over 20.31 miles: 8:12 min/miles

Next week I may try some long intervals on a 16 mile long run.

Recovery Long Run and the Garmin died

2010-10-16T14:33:00.000-07:00

Pretty good run today. 8:21 first mile and 7:54 last mile. 8:30 mile pace overall. My 6 month old Garmin 205 stopped working today. Charged it last night and at the trail it refused to turn on. It displayed fully charged when I unplugged it.

I planned to run a shorter run today. Last week I ran 20 miles. My strategy is to alternate 18/20 mile runs every other week. (18 or 20 miles on 10/23 and 11/6 and the Dizzy 50 on 11/20}
Shorter mileage 10/30 and no long run on 11/13.

Today's run
Distance: 16 miles
Time: 2 hr 16 min 04 secs
Average pace: 8:30 min/miles

8:21, 8:22, 8:53, 8:52, 8:54, 9:15, :09,
8:29, 8:28, 8:40, 8:36, 8:38, 8:18, 8:08,
7:56, 8:03, 7:54

20 Miler - Ramping up for Dizzy 50K

2010-10-09T19:51:00.000-07:00

Ramping up for Dizzy 50. I will try a 20 miler every other week, 16 milers for the weeks in between.
Today's run by the numbers:

Distance: 20 miles
Time: 2 hr 45 min 17 secs
Average pace: 8:16 min/miles
Mile splits:
8:54, 8:23, 8:20, 8:19, 8:18,
8:30, 8:17, 8:17, 8:16, 8:07,
7:56, 8:14, 7:59, 8:03, 8:02,
8:10, 8:14, 8:07, 8:19, 8:21,

15 or 16 miles at a good pace will be next Saturday's goal.

Toray 5K Race

2010-10-07T19:45:00.000-07:00

Good race Saturday. Not a PR, but improvement over my May 5K time. I shaved 10 seconds off my 5/22/10 5K race time. Still 17 seconds short of my goal. Back to a long run this Saturday. 5th place over all and took 1st place in masters.

Finished in 20:16

I will run long runs every other week until Dizzy Fifties in November. 18 or 20 milers and shorter 16 miles or less on the lighter weeks.

Training... Mixing it up

2010-09-16T19:54:00.000-07:00

For several years I have only run 3 days a week. I am a runner and running is my passion. I have found I am just as fit and competitive as when I ran 6 or 7 days a week. I cross-train the other days by swimming and cycling. This has given me another sport to participate in... triathlons. With this routine I run no junk miles and run between 20 and 30 miles a week. I can extend it to between 30 to 40 when I train for ultras.

I run a hill interval, tempo, and long run each week. The long run is my favorite and it is between 12 and 20 miles. Usually I use the long run to increase my weekly mileage. The tempo run is my yard stick to check progress and fitness (6 to 8 miles). The hill interval is my least favorite (5 to 6 miles). It is the hardest run of the week, but I derive the most benefit from this run. I bound up the steep part and this suffices for speed work.

Hill Run Intervals

2010-09-15T20:29:00.000-07:00

I run 3 different runs a week. I run one tempo, a long run, and then a hill interval run. This is the run I dread til it is over, but it provides me with some of my most productive workouts. This is the hardest run of the week. I run hills and then run repeats up a steep 100 yard incline. This is my substitute for speed work. My favorite run is a long trail run and I look forward to it. The tempo run is used to evaluate fitness and progress.

Ramping up for Dizzy 50

2010-09-13T17:36:00.000-07:00

The 15 milers during the summer are starting to pay off. Started ramping up mileage last week with a 16-mile long run. This week I was able to go 18 miles and maintain a good pace. Today I ran a 7.96-mile tempo run at a sub 7 minute pace. Things are starting to come together. Signed up for Dizzy 50 first of this month. I will be doing 18 and 20-mile long runs most Saturdays till then. All the pieces are in place.

18 miles Saturday:
8:03 over first 6 miles
8:06 over 12 miles
8:07 over 18 miles
18.03 miles in 2:26:25

Back to the pool this week.

HiWAAY Huntsville Sprint Triathlon

2010-08-26T21:24:00.000-07:00

Improved over last year’s time by 3:21. I thought I would improve the run, but just did 8 seconds better. The swim and the transitions were the big improvements. I hoped to do better, but I will take 58th place and 2nd in my age group. Last year I finished 104th and spent 13:19 in the pool.

2009
Run 35th 22:25
Bike 22:30
Swim 13:19
104th Overall 58:13

2010
Run 29th 22:17
Bike 21:32
Swim 11:04
58th Overall 54:52

No Bonk and a Good Long Run

2010-08-07T20:26:00.000-07:00

Ran a good pace and felt ready for more. The difference was I weighed 4 pounds more then last Saturday. I will definitely watch my weight the day before long runs. I have always theorized that hydration begins the day before a run. In the future will not neglect my nutrition the day before a long run. My daily weigh-ins will help me to verify it.

Bonk!

2010-08-01T12:02:00.001-07:00

My first bonk. My usual 15 mile long run ended in me almost falling out.
It was a hard 12 miles and I was determined to get 15 like last week. I had to really gut out the last 3 miles. I may of found my dead-zone pace. I have run faster and much slower would have been pleasant, but the pace just left me sapped. It was hot, but I had cooled down and drank water. During post run stretches I stood up and walked over to talk to another runner. I got dizzy and woozy and nearly fell out. Luckily I was among friends and I downed a sports drink. I had been a little woozy when I finished the run, but had felt pretty good sitting there. I had Gatorade in the truck, but was trying to finish up the stretches before drinking it.

What I think happened was I had depleted my energy reserves. I had not eaten my usually large meal on Friday and I was at a calorie deficit. I was 2.5 pounds lighter before the run than I was on Friday.

So I will make sure to carb and calorie load before long runs from now on.

Setting My Sights on a Couple Goals

2010-07-05T18:32:00.000-07:00

My next races are Brooke Hill 5K (8/14) and Hiwaay Sprint Triathlon (8/21). These will serve as training motivation for my fall goals. These are a sub 20 5K and a sub 90 minute half marathon. If I do not make them, I will still benefit from the effort.

At the moment my hill intervals are slipping, but I am ahead of last summer on distance and speed.
We will see what happens.

Cotton Row Run 10K 2010

2010-06-01T06:18:00.000-07:00

Great race!... the directors did a great job. I finished 127th with a time of 43:29. My effort was about what I did in 2005(43:11). I was happy with the time and I guess I have not lost to many steps. My goal for this summer/fall is a sub 20 5K. I seem to have gotten some of my speed back after sacrificing speed for longer distances this winter.

I am looking forward to some 5K races this summer.

Priceville Parks and Recreation 5K (5/22/2010)

2010-06-01T06:13:00.000-07:00

This was a good race for me. I finished the 5K in 20:26 and put me within reach of a possible sub 20 5K.

I was a afraid my faster times were behind me and I could not get close to a sub 20. I will try to build on this during the summer. Maybe I will get that sub 20 5K.

McKay Hollow - Downhill Downfall

2010-06-01T06:10:00.000-07:00

My run of McKay Hollow this year was disappointing. The directors did a great job with the race.
The disappointing thing is I was better prepared and yet I fell short of last year's pace. I had more trail mileage and more overall mileage than last year. I felt I was better prepared.

I had the conditioning and I did well on the uphill portions. It was the downhills where I lost ground.

I will have to do better on the downhills and will develop a routine to improve my downhill racing.

There is next year.

Back to Bankhead - Orange Loop

2010-03-14T20:27:00.000-07:00

Brad White and I did some Mckay Hollow training on the Orange Loop trail. This is part of the Black Warrior 50K trail. Last year the Mckay Hollow race was a muddy mess, so mud, temperatures in the 40s, and light rain made for a perfect training run.

Brad set a very quick pace for a muddy slick trail. We averaged a 9:42 pace over the 10 mile loop. If I can maintain close to that pace at McKay, I could shave 20 minutes off my time from last year. I think I will pace off Brad he is fearless on the trails. This will be his first trail run, but he is ready and will do well. He is better prepared than I was last year.

We got out there early, by 6:20 AM and were back in Decatur around 9:30 AM to check on the Delano 12 hour race. A really nice crowd this year, the race has found a following and grows in numbers every year.

Black Warrior 50K... The Details

2010-02-23T20:36:00.000-08:00

I wanted to thank so many people for their encouragement and advice that it started to get a little like an Oscar acceptance speech. So I decided to generalize the thank you. So to everybody and you know who you are. THANK YOU.

I would like to single out one individual who gave up his Saturday to transport me there and work aid stations. Brad White was a big help and seeing him at the 1st unofficial aid station and the last aid station was very encouraging. I would like to commend Keith Hallmark and the volunteers for a very well organized race. Aid stations were well stocked with stuff and staff.

Weather was perfect. It was a little chilly at the start 26F. During the course of the race the temperature reached low 60s. I was a little unprepared for the 26F temperature at the start. The forecast was for 30s at race time. I had to improvise and start out in a light jacket I had not intended on running in.

The race starts uphill for around 1.5 miles and it seems like it will never crest off. When I reached the crest I was warm enough to toss the jacket off and Brad was there collecting discarded clothing. By the time I reached the trailhead at approximately 2.8 miles the throng of runners had thinned out some. It was a steady stream and there was conversation and plenty of company on the trail. The 25K and 50K racers run concurrently for a little over 8 miles. I had run the trail 2 weeks earlier after heavy rains and there was plenty of mud then. To my surprise after a pretty dry week there was still a good bit of mud. It was still very boggy and muddy in places. My shoes seemed to provide good traction and did not seem to bog down. (Nike Alvord) Things rocked along pretty good at this point with more thinning of the field. The leaders were well away from my position. My fear was over pacing and running to hard at first and not being able to finish, so I tried not to pace with the 25K people.

By the time I reached the 1st aid station (54:32) I was well within my splits. I grabbed some pretzels and a little water and spent 1 minute at the aid station. Back on the trail I was still among several 25K racers. We proceeded to where the 25K and 50k racers split at around 8 miles. There was a pretty good stream crossing and my feet did get wet. My blisters were already talking to me before my feet got wet.
At about mile 10 my left ankle gave way and my foot folded under. I had injured it weeks earlier and had turned it once a week every since. I was used to running through the pain and it was OK on reasonably level or uphill running. The down hills were hard because I could only plant with the right foot. This got worse as the race progressed and really slowed my progress to a crawl in some areas. I continued on toward the 2nd aid station. I had recovered some and was running pretty good on the left foot. It took me 1 hour and 15 minutes to go from the 1st to the 2nd aid station. I was still within my splits. I spent almost 3 minutes at the second aid station. (pretzels and water)

I left and headed down the yellow loop. By this time people were few and far between. I did talk to a few in passing. I was usually being passed. My legs hurt, my blisters hurt, and my left foot was sore. The soreness of the foot would override the other pains much of the time, but honestly it was not real severe and I could run through it. The yellow loop seemed a little less technical and after 49 minutes I reached the 3rd aid station. I spent 3 minute at this aid station. I was still within my splits, but I was entering into uncharted territory. I had never run for much more than 3 and half hours solid and I still had almost half the race to go.

As I left I was looking forward to the deepest water crossing and soaking my sore foot a little. I was still passed occasionally by runners who look very fresh. I was not fresh and as I slogged downhill people would ask me if I was ok. I would say yes as long as they were not the sweep. When I finally reached the water crossing I slowly strolled across enjoying some cool relief. My ankle was a little
It took me 1 hour and 17 minutes to reach the 4th aid station. The section I had just finished was the worst mentally. I spent 6 minutes there eating pretzels, a GU Gel, and drinking water. I was beginning to crave a lot more water. It was becoming hotter and I was perspiring more. I did see Keith Hallmark at this aid station and it was nice to hear how the race was progressing.

The next segment was the most taxing mentally and physically. My pace seemed to a crawl. Back on the orange loop the going was more technical. The foot was really holding me back on this portion of the trail. Keith had said that all the aid stations were on top of grades. So I would find myself disappointed when I climbed a hill and did not find an aid station. The other disheartening thing was hearing voices and thinking it was an aid station only to find it was some people on horseback. The riders were everywhere and they were very courteous. I finally started up a hill and saw the last aid station. Brad’s truck was parked there, so I knew I had made it out. It took me an hour and 40 minutes to reach the last aid station. I was well off my goal split for a 6 hour 30 minute finish. I was beat, but happy to hear that only 2.8 miles of road and not trail was ahead of me. I spent a couple of minutes at the aid station and had some more pretzels and water.

As I started to run my ankle was holding up pretty good on the flat surface. I managed around a 9 minute pace the last 2.8 miles. The first mile was uphill. When I finally reached the downhill portion I knew I would be OK. I finished the last segment in a little over 25 minutes. My unofficial race time was 6 hours and 37 minutes. I was sore and tired, but very happy. I did manage to grab a small bit of red beans and rice before we headed for home. I spent Saturday evening eating mass quantities of calories.

Completed Black Warrior 50K

2010-02-20T16:32:00.000-08:00

Been there… done that… got the tee Shirt.
I finished with an unofficial time of 6 hours and 37 minute.
Much to say and many people to thank for helping me achieve this goal.
Details later… right now I must consuming mass calories.

Black Warrior 50K… Ready?

2010-02-18T19:43:00.000-08:00

Ready or not here it is. I followed a minimalist
approach to preparation, so I will be glad to just finish.

If I break 6 and half hours, I will be very pleased.
Weather is perfect, 32 to 58 degrees, wind 5 mph, and mud will be at a minimum.
I will probably have to discard an outer top.

Hope I do not have to pay to dearly for the attempt.
We will see if I am ready Saturday.

Black Warrior 50K Recon - Saturday February 6th

2010-02-07T20:35:00.000-08:00

A lot of mud and wet feet. Slogged up and down rolling hills. There were stream crossings also some ankle deep. I got a nasty blister, but it feels better today. I was told that it was as muddy as they had ever seen the trails. Met up with the 3 Erics (Patterson, Fritz, and Charette). It was nice meeting these runners in person. My friend Miles Powel ran with me. Jim Barnett and Miles kept me on course and from getting lost. They out paced me but waited at the junctions to make sure I stayed on track. Jim gave me a lot of information about the race course.
With Saturday's run my Black Warrior checklist is complete.

Completed 16 miles in 2:57:20 (around an 11:00 minute mile)

1. Fuel belt works great (I barely know I have it on)
2. GU Gels Lime Sublime (seems to agree with me)
3. Nike Alvord (seem to provide plenty of traction with out gumming up)
4. 20 Milers equal 2 (some 18 milers thrown in for good measure)
5. Actual visit to racecourse equals one (no substitute for boots on the ground)

My quest to complete a 50K has been done with minimal amounts of preparations.
I will definitely build my base for the next 50K, but you have to start somewhere.

Ready or not I will be running the Black Warrior 50K the 20th.

Another Black Warrior 20 miler

2010-01-23T14:17:00.000-08:00

42F no rain and a good day for 20 miles.

1st 2 miles=16:45, 8:39, 8:00, 8:15, 8:21, :48, 8:37, 8:34, 8:34, 8:34, 8:34, 8:32, 1:25, 8:23, 8:37, 8:43, 8:54, 8:51, 8:44, 1:35, 8:49, 8:37, 2:55:00

I ran through a turned angle from the first quarter mile.

Was able to drive my brothers Mini Cooper home and run the vacuum cleaner.
I guess I am OK. Movie with the wife this afternoon… “Extraordinary Measures”
Very good movie.

Next up... some trips to Bankhead for some recon.

5:30 AM, 13/14F Degrees, 20 Miles, and another day closer to Black Warrior 50K

2010-01-09T19:36:00.000-08:00

I guess 5:30 am start time was a bit over the top, but is has been my normal run time for months.

I like early starts and finishes. With the longer distances I can be home by 9:30 am and that leaves the rest of the day for family and Wal-Mart.
I had partners in my insanity. Dave and Wayne were also there to help me with my madness.

I shook down a new fuel belt. I have never used a belt before and was quite pleased with how it fit. No problems with binding or the extra weight. For the second Saturday I utilized Gu Gels. No problems there. I have never been one to eat during or before a race or training run. With the longer race I had to start utilizing nutritional supplements.

All in all a good run and a 20 miler out of the way.

By the numbers: Mile splits
8:32, 8:41, 8:39, 8:49, 9:02, 9:17, (4:16 break), 9:11, 8:55, (2:31 break), 8:52, 8:51, 8:48, 8:46, 8:39, 8:20, (2:31 break), 8:37, 8:40, 8:44, 8:44, 8:20, 8:03

3:04:00 - 9:12 pace including car stops
2:54:42 - 8:44 not counting car stops

Building Mileage for Black Warrior 50K

2009-12-26T09:18:00.000-08:00

Started adding mileage for Black Warrior 50K

16 mile long run

Managed an 8:48 pace on the first 8 miles with Dave.

Here are the numbers. 29F degrees, 8:35, 8:32, 8:40,
2 miles =17:24, 9:04, 9:00, 9:07, 1:32, 8:15,
8:06, 8:07, 8:05, 8:08, 8:08, 8:05, 7:58, 2:16:51

Adjusted for 1:32 break 2:15:19 - 8:27 pace

I managed an 8:33 pace overall even counting a 1:32 minute break.

Running with Dave early helped me manage a real consistent pace and a strong finish.

Black Warrior 50K or Bust

2009-12-24T20:24:00.000-08:00

I had a lousy summer... heel pain, bad decision on some shoes, and overall loss of speed. Good shoes, good stretches, and speed work have put me back on track. The summer was not a complete washout. I achieved my goal of finishing my first triathlon. I made it, but it was not pretty. The summer and fall are behind me and I am ready to move ahead.

I turn 50 in February 2010 (50 is the new 30), so I have been wanting to do something that will test my stamina and fitness. I signed up for the Black Warrior 50K. I figure 50 years old and 50K have some symmetry. I have felt good this fall and I have been maintaining and adding to my base mileage. Train for this will help me stay motivated and even help me prepare for this spring's races.

So 50K or Bust.

Getting Back to Where I Was

2009-10-12T06:32:00.000-07:00

The summer had been slow and painful. I have finally turned the corner on the heel pain.

I have also turned the corner on the slowness. I had altered my routine during the summer and left out my intervals. Several weeks ago I got back to my old interval routine and my speed and pace have been improving.

Learning what works and what does not is just part of running and I have learned my lesson.

My Near Death Experience – Heart Attack

2009-10-03T09:39:00.000-07:00

Last week I had a heart attack or an acute myocardial infarction… at least this is what my EKG reflected. I have an EKG every year because of my age and family history. So last week after getting my lab work done I walk half a block to the hospital for an X-ray and EKG. At this time I was feeling great, no pain, calm, and not stressed at all.

After waiting for around 30 minutes I got to take the EKG. Usually the tech will ask me questions about how much exercise I do. I do appear fit and when asked I will explain I am a runner. No such physical fitness chitchat this day.

After the test I was told to have a seat and wait. She was going to try to fax it to my doctor. The wait was around 10 minutes and I should have realized something was up.
She came back with a couple other techs and told me because of the EKG I could not leave until I saw a doctor. They had tried to reach my doctor, but could not reach him. They kept asking me how I felt and were concerned I might pass out. I assured them I felt great and had run over 5 miles earlier that morning. I know that people who train and exercise can have abnormal EKGs, but I did get a little anxious at this point.

I was eventually told that the EKG showed an acute MI and saw it printed on the readout. She said I would need to be admitted to the ER and see a doctor there. They did let me walk down to the ER. The tech walked me down and said I was very lucky that they had found this on the test and she would say a little prayer for me. She definitely bought into the technology. I do not blame her for proceeding as if I was having a heart attack.

The ER staff ask me if I was feeling OK and I said I was feeling pretty good until they told me I was having a heart attack. After another wait I was allowed to go back and have my vitals checked. They were happy to see my heart rate at 65 bpm. It had been 49 bpm during the test. The low heart rate had also concerned them.

After another EKG in the ER, I saw a doctor and he ask me about my exercise routine. I told him that I run, bike, or swim every day. He was pretty cool headed and said several things could cause my left ventricle to enlarge and one of them was extensive exercise. In the case of exercise the enlarge left ventricle was expected and a good thing.

He released me and after paying a co-pay I was allowed to leave. The admitting clerk told me she hoped I was feeling better as I left. I told her I felt great and walked back to my doctor’s office. I was able to talk to my doctor’ partner. He had been on the phone with the ER doctor and told me not to worry and it was what he called repolarization.
I ask him if I could continue my routine and he said yes.

The next day I rode the bike 18 miles, ran 12 miles the next, rode 23 miles the next and ran over 5 miles the next. I think the rumors of my near death experience were greatly exaggerated.

This Has Been My Long Summer of Running Discontent

2009-09-27T19:14:00.000-07:00

Since June I have been in a running funk. I did manage a sprint triathlon. The Plantar Fasciitis has slowed my running with pain. I also deviated from my tried and true routine and this cost me speed. I still have the pain, but I may have turned the corner on getting back to where I was. The mileage is there just not the speed. Getting back to the old routine is already helping.

(T- Day) HiWaay Sprint Triathlon

2009-08-15T08:56:00.000-07:00

I did it. It was not pretty, it was not fast, but I did it.
Prep for this race included 60 pool miles, 1500 bike miles, and 1100 run miles. Still not competitive, but there will be next year.

The run was fairly technical. Turned my ankle twice. Only turned it 3 times on the McKay Hollow Half Marathon.

Finished run 22:26 unofficial.

Biking went better 21:33 including transition I think. Very good course and traffic control.

Swim was survival mode 14:14, should have been around 9:30 and 10:30. Let me apologize now for anyone I got in the way of. I am not fast, but navigating the other bodies was tough. I had to stop a few times and after each length. The traffic really put me off my rhythm and pace.

Total race - Overall around 58 minutes unofficial.

My friend Dave “the torpedo” Truitt beat me by 6 min overall. I was a few seconds ahead after the run.
He gained on the transition, bike and swim.

I will be back working on distance for some ultras this winter/spring.

Heel Pain Better

2009-07-28T10:28:00.000-07:00

The Plantar pain is still there it is more manageable. My speed is way off, but the mileage is back to around normal. Triathlon on the 14th of August. I will finish it, just not in a very good time I am afraid.

Stretch, stretch, stretch.

Plantar Fasciitis... Ouch

2009-07-02T18:25:00.000-07:00

My heel became really sore.
I had a manageable case of Plantar Fasciitis,
but it became very acute on June 16th.
I was limping for several days. Still sore.

I worked through a case of Plantar Fasciitis about
2 years ago with some good orthotics.
This time it seems much more acute.

Not running is a hard pill to endure, however
triathlon training has its benefits. I have been
concentrating on swimming and biking. Neither
seem to make the pain worse.

Everything happens for a reason and I have been
spending more time swimming which is my weakest area.

I did run a little this week, very little.
Hope to be back doing some substantial running by next week.
(Maybe 2 weeks to be realistic)

Eurocross

2009-06-06T19:25:00.000-07:00

10 dollars to enter... training with daughter... being with her for her first race... priceless.

We ran the race together and she took 2nd in her age group.She and I were pumped. She is a very tough 13 year old. I am as always very proud of her and her sister.
Cool morning and ditches were full… Great conditions for this year’s Eurocross. The water crossings were wild.

We started out in the middle of the pack. This was her first 5k race.
The water was over the banks, so when we crossed the extra water concealed the drop off for the original bank. Slick and muddy it was wild at the crossing. Mike Greene had advised me to wear old shoes and embrace the mud.

I think we started out a little fast for my daughter’s normal pace. She seemed a little overwhelmed during the first 1.5 K. She hung in there and we maintained a good pace. We got muddy and had a blast. During the last lap I told her to save something for the finish.

When she turned it on with the finish in site she shot out ahead of me. Great race and a great day with my family.

By the numbers.
1. 5:43 fast start
2. 6:10 reality set in
3. 6:34
4. 6:29
5. 6:02 strong finish
Total 30:59 for both of us (she finished second place in her age group)

Over Training

2009-06-04T16:56:00.000-07:00

OK I should have slacked this week, but I did not. Hills and a 20 mile bike ride do not leave much left.

Week in review:
12 mile long run Saturday, 23 mile bike ride Sunday, .8 mile swim Monday, 6.2 mile hill workout Tuesday, 20 mile bike ride Wednesday, 6.2 mile tempo run today.

Oops guess I blew it.

Ran my 10K tempo route today and I had nothing. Best I could do was long run pace.

5K Euro cross Saturday will not be a good outing for me. I will swim tomorrow for a easier Friday and to give my legs a break.

We will see what happens Saturday. No predictions just hoping to average under a 7 minute mile.

My daughter will be running. It is our first race together, so it should be a good day any way it turns out.

Change is Good

2009-06-02T16:42:00.000-07:00

I ran with a friend of mine this AM. We ran my hill route. He suggested running it a little differently than I usually run it. It was a great change of pace and I think I will try it this way for a while.

I am really anal about routines. If it works, I keep it until something better comes along.
Guess what… something did this morning?

Thanks a lot Wayne for the change.

Glorious Day for Running

2009-05-30T19:46:00.000-07:00

59 Degrees at 6:00 am. What a good morning for a run. Made better pace than last week.
It has been a great week of training.

The swimming was better this week. 3 quarters of a mile in 33 minutes.Very little recovery between laps. Kept thinking jog instead of running. Thanks for the advice Mr Fagerman.

Bike riding for tomorrow.

Long run by the numbers.
1. 7:15
2. 7:19
3. 7:15
4. 7:13
5. 7:11
6. 7:21
7. 7:21
8. 7:29
9. 7:21
10. 7:24
11. 7:28
12. 7:20

Total 1:28:03 7:20 per mile pace.

Good Week of Activity

2009-05-24T18:36:00.000-07:00

Biked, swam and ran this week. Looking forward to running with my daughter in a couple weeks. Her first race.

Road the infernal stationary bike today.Long run Saturday. Off the usually pace, but it feels good to ramp up the mileage and get back to a long run on Saturday.

Warm humid weather makes for slower running.
Saturday's run by the numbers:
1. 7:31
2. 7:28
3. 7:21
4. 7:24
5. 7:27
6. 7:32
7. 7:36
8. 7:42
9. 7:46
10. 7:47
11. 7:53
12. 7:37
Overall 1:31:09 7:36 average pace

Jesse Owens 10K

2009-05-16T16:06:00.000-07:00

Good race. They do a great job organizing this race. My pacing was better and I made my goal.
The race course is not strictly flat there are some rolling hills to keep you honest and make you work. A shower cooled down the air some, but it was still muggy and warm.

Started out with the leaders and then after half a mile let them slip further ahead. I would never have been able to pace with them. I just use them to establish my initial pace. I kept them in site most of the race. Started at a good pace and managed to not lose too much on the last miles. I was passed a few times late in the race.

By the numbers:16th overall 3rd in age group
1. 6:29
2. 6:40
3. 6:44
4. 6:50
5. 7:04
6. 7:03
7. 1:28 Last .2
42:22 total 6:50 per mile

Posting a goal really motivates me to achieve it. Nothing like making a goal public to hold your feet to the fire.

Jesse Owens is a great race and I hope to run it next year. They give real trophies and a glass mug to finishers.

Good Light Week

2009-05-15T20:00:00.000-07:00

Jesse Owens 10K tomorrow. I have had a good week. My goal is to break 43 minutes.

Did around 44:35 2 years ago in a bad effort. Hope to do better tomorrow.

Weather maybe a concern. We will see.

Goals are Great When You Attain Them

2009-05-09T08:36:00.000-07:00

My goal for the Steeple Chase 8k was to run it in under 34 minutes.
I made it. Great race, the organizers did a great job laying out the course. Really nice tee shirt and free stuff. I will try to run the race next year.

Started out at almost 5K race pace. I always have a good first mile. I try not to have to good of a mile. Still I usually have my best mile during the first mile. Leaders were in sight but minutes ahead. I paced off a young guy till I passed him after mile 2. I then paced off of another 25 year old. I passed him after mile 4. He blew by me in a well-timed sprint for the finish at about 5 blocks from the end. I had my time and did not give up my pace much. Pacing was pretty good on the last .97.

I did not realize until later that the 2nd place in my age group was only 1 second behind me. I had no idea anybody was that close. If I had known that, I might of picked up my pace a little towards the end.

By the numbers:
8th overall and first place age group.

6:29
6:46
6:52
6:59
6:41 Last .97
33:48 Total

Great race and the race benefits the Neighborhood Christian Center. Kudos to the organizers for a great race benefiting a great cause. My only regrets are no long run this morning. Next week Jesse Owens 10K.

Breakthrough Swimming

2009-05-07T18:49:00.000-07:00

I am finally turning the corner on the swimming. I am starting to push the envelope a little. More reps with less time in between. I am finally able to push myself and go beyond my comfort level. Still hate the water but it is a little more bearable.

I am tired of pure swimmers running better that I can swim.

Countdown to the Steeple Chase 8K. The race is Saturday. I missed a run this week with the weather. I think I am ready. I would like to run the race in under 34 minutes. With the warmer temperature and humidity I think it will be a challenge. The course is not flat with a giant overpass to run twice and some hills. We will see Saturday and next week Jesse Owens 10K.

Another Good Week

2009-05-02T11:23:00.000-07:00

Missed a day of swimming – AM thunderstorm Friday

Running and riding felt good.
Monday’s swim was great 1250 yards.

Had company on the first part of today’s run.
Nice conversational pace first half.
Had a golf cart to pass on the last half mile.

First 6 with Dave
1. 8:30
2. 8:15
3. 8:38
4. 8:18
5. 8:20
6. 8:22
7. 7:31
8. 7:35
9. 7:30
10. 7:21
11. 7:29
12. 7:35
13. Last two halves - 3:49 and 3:39 (raced a golf cart on the last half)
Total 1:42:58 - 7:55 per mile average.
Next week Steeple Chase 8K

Is There a Scout Badge for Urinating in the Woods?

2009-04-25T07:32:00.000-07:00

I had company on my favorite weekly run. Over 100 scouts were camping beside the trail.

What is it about the woods that reduces the inhibition about fulfilling nature’s call? I even saw an adult relieving his self along the trail. I could understand relieving oneself in the forest, but this is a municipal trail. This area has lots of walkers, bikers, and an ice rink a 100 yards from the campsite.

I had planned to run 15 miles today. I was able to maintain a good pace for the first 10 or 12 miles.
I decided to run the last 3 miles as cool down miles. The bicycling on Thursday and Friday had a cumulative effect on my running. Usually it is an easy swim on Friday.

I will be mowing and mopping later today. I gave up my riding mower for the exercise benefits of a push mower. Anything that requires motion is good for training.

Bicycling tomorrow hopefully around 20 miles.

Today by the numbers:
65F perfect conditions.
1. 7:06
2. 7:16
3. 7:13
4. 7:14
5. 7:19
6. 7:17
7. 7:26
8. 7:23
9. 7:26
10. 7:30
11. 7:31
12. 7:32
13. 7:53 Cool Down miles
14. 7:56
15. 7:54
Total 1:52:02

Pool Closed

2009-04-24T15:50:00.000-07:00

Pool closed, something is broken, so I decided to reacquaint myself with the road bike.

First serious bike riding since the wreck in January. Rode 18 miles on Thursday and Friday. Hopefully another 20 plus on Sunday.
Great week of running. Looking forward to a long non-technical trail run tomorrow.

Nice long run and a real good week

2009-04-18T08:16:00.000-07:00

I ran my favorite non-technical trail today. 50F calm conditions.
Pretty standard for me. There was a guy ahead of me on the trail so passing him help me up my pace on mile 10. I always run better pacing off other runners. I never pass Tyrone Harris.
Pacing of miles:
1. 7:11
2. 7:19
3. 7:17
4. 7:12
5. 7:16
6. 7:18
7. 7:21
8. 7:21
9. 7:18
10. 7:09 Oh goody somebody to pass
11. 7:22
12. 7:20
13. 7:28
14. 7:20
Total 1:42:18

Had a pretty good week and my swimming continues to improve. Still not anywhere near where I need to be. I am a real drowner. Coach and I have discussed it and it seems my problem is mental. I had too little exposure to swimming as a child. Now at 49, I have to over come an extreme anxiousness about the water. I have progressed to a less frantic swimming style, but I still tire pretty quickly. A friend told me early on to think jog instead of run when it comes to swimming. He is right. Thank you Mr. Fagerman.

I should push myself more. To quote Lance Armstrong (pain is temporary… quitting is forever) quitting maybe forever and so is drowning.

It will rain tomorrow and I will be back on the infernal stationary bike.

Time Off with Family

2009-04-12T18:01:00.000-07:00

Spent the last two days out of town with the family. Good break from running and a time to recharge.

Swimming was great Wednesday. I was a little disappointed about my progress on Monday.
Wednesday was kind of a break through.

So I slowed it downs and was able to swim more constantly. I really do hate the water.

Had a good hill run Thursday and then was out of town with the family.

Got back to it today. After lunch ran 12.miles on my favorite non tech trail.

Back to swimming tomorrow AM.

Keep your mouth closed at the finish

2009-04-06T18:25:00.001-07:00

I never seem to know where the cameras are. So as usually there are pictures with my big mouth wide open.

Barely swam 800 yards.
Feel really good after bike ride Sunday and swimming Monday.

See McKay Recap

Get Back on That Horse

2009-04-05T19:43:00.000-07:00

“Pain is temporary. Quitting lasts forever.” Lance Armstrong

I rode a real bike and not an infernal stationary bike today. I rode for over 18 miles. This was significant because in January I had a significant bike wreck. (face plant, broken tooth and 20 stitches).

I have ridden since, but nothing more than a few miles. I bought a new road bike 3 weeks ago. So early this morning around 6:10 am I rode the new bike. The temperature was 54F degrees with clear calm conditions, so it seemed to be a good morning to ride.

After the wreck I had an epiphany. I now know why a couple of bike mechanics from Ohio were so obsessed about building airplanes. They were trying to find a safer form of transportation.

So I am back to the third part of my triathlon training.

Not Quite Back Yet

2009-04-03T20:05:00.000-07:00

Swimming was tough this morning. I barely finished 1000 yards. Just didn’t have it in me. Looking forward to a nice tame trail run in the morning. Hopefully 12 or more miles.

McKay - Plus 5 - Soreness Gone and Back to Speed

2009-04-02T19:18:00.000-07:00

Ran my usually hill workout with just a loss of a few seconds per mile. Soreness is mostly gone. Rode the infernal stationary Wednesday. Will be swimming tomorrow. And for Saturday I am looking forward to my 12 mile (walking trail) run. This is not even close to a technical trail run. After McKay it should be very enjoyable. Might even get a real bike out and ride this weekend.

McKay - Plus 3 – Hair of the dog

2009-03-31T19:19:00.000-07:00

Very sore Monday but managed 600 yards of swimming. Today still stiff and sore so I ran 5 miles and I feel less stiff and sore tonight. A little hair of the dog that bit me.

McKay Hollow - Plus 1

2009-03-29T19:32:00.000-07:00

Ouch, I am very sore and wondering if I will be able to swim tomorrow.

For a more detailed description of Mckay Hollow see the March 28th post.

McKay Hollow - Mud, Crud, and Vomit

2009-03-28T20:02:00.000-07:00

McKay Hollow Madness Trail Half Marathon

62F Degrees

42nd Overall

5th in age group
Time 2:35:18

56 Miniutes second aid station.

2 hours 7 minutes Last Aid station

I played the “go, no go” game I always play before a race. I always seem to choose go. Picked up the race bib and thought about just packing it in. Ran into a friend who had been doubtful about running the race. He was there and going to race and that tipped the balance for me. I had to run the race now. We had done some training runs together. Rain stopped at race time.

McKay Hollow is run on Monte Sano Mountain in Huntsville, AL. Mountains are a relative term for Alabama. The race traverses up and down and around the sides of the mountain. The trails, well that is also relative.

They are trails in a very broad sense. After the over night rains they were muddy rock strewn paths with large rocks to scramble over for a little change of pace. Slick and muddy ascents and descents were particularly interesting. Early on I moved up trails energetically and the down hills were controlled falls or fast joints. In the latter stages of the race I was a lot more deliberate on the descents and walked the ascents. My fatigue made me more cautious. Many places were just climbable and I could not imagine anyone running them.

Started the race at a sane pace and for the first 20 or 30 minutes ran close to some friends. They finished the race 15 full minutes ahead of me. Before the first aid station I ran through mud, rocks, puddles, and vomit. I encountered what resembled vomit several times before the first aid station. I had initially been concerned about the water crossings with all the rain, however the trail itself was a water crossings in many places.

The slower pace of the race allowed for conversations when there was somebody closed. After the second aid station I was by myself for some distance. Eventually a commercial pilot caught up with me and we ran close together for about 45 minutes. Some extreme conditions bring out camaraderie or at least a feeling that we are all in this together. The conversation on occupations and hometowns passed the time and helped me endure my waning physical reserves. He finished over 6 minute ahead of me.

The water crossings I had been so concerned about turned out to be traversable. I waded across most choosing not to balance on the slippery rocks. Immersing my ankles into the cool cold water was soothing to my ankles and feet. The water helped removed some of the caked mud from the shoe treads to improve traction on the trail. I passed the last aid station at about 2 hours and 7 minute into the race. The last and longest ascent was ahead. I tried to take it easy and be cautious. I had come to far to break something or really sprain an ankle. Before the last ascent, I was greeted by the race winner who had hiked back down and was sitting in the stream relaxing in a the cool water. He yelled encouragements and how far we were from the finish. He said we were around 12 minutes from the finish.

The last part of the trail was slow going. It would of been very hard to run even if I still had any energy left. I did manage a trot when a photographer emerged about half way up. After scrambling up the so-called trail, I trotted to the finish with a time of 2 hours 35 minutes and 18 seconds. I finished 42nd overall and 5th in my age group. I was happy to be finished and gladly accepted the coveted McKay Race Shirt.

Great race and I plan to run it next year.

Here are great recaps of the McKay Madness Half Marathon:

McKay Recap by reachdown

McKay Recap by Eric Charette

So Much for Pacing

2009-03-27T16:35:00.000-07:00

A good day for a race (37F to 48F degrees). . A bit chilly at the start but warmed up pretty quickly during the run. I wore a bright orange toboggan. I started out trying to establish a good pace. Just before the race I had established a goal of 70 minutes. Goals are important, but I had not given it much thought.

So much for pacing: 6:27, 6:42, 6:41, 6:41, 5:51, 6:57, 7:10, 7:12, 7:22, 7:18, total 69:26.

Overall the Rocket City 10 Miler was a good race for me.
(69:26) Finished 23rd overall and 3 out of 14 in my age group.

Saturday the 28th will be the McKay Hollow Half Marathon. Forecast 57F degrees, rain and storms for race time.
Unless something happens I am a go for the McKay.

Swim, Run, Swim, Bike?

2009-03-17T19:18:00.001-07:00

Swimming yesterday and running this morning. Pretty good day running.
And for the third leg of the triathlon I bought an inexpensive road bike. It has flat bars which I like, but still a road bike. Currently I ride a Schwinn Mirada hybrid. 26 X 1.5 wheels and tires. The bike will be faster.

Train, Rain, Train

2009-03-15T18:57:00.001-07:00

It was a dark and rainy day. Saturday was 12 plus miles in rain and 50F.
Today was an hour on the infernal stationary bike. All this in preparation for a 10-mile road race this weekend and a half marathon trail race the next.
Long range plans are the complete my first triathlon this summer. Monday will be swimming at 5:30am. I started working on swimming in August. I am a real “drowner” and have always hated the water.

This is how it all started

2009-03-14T19:19:00.000-07:00

I guess running was my midlife crisis. I reached the point in my life where I had fewer years ahead of me then behind me. The hourglass is definitely, barring some sort of above average life expectancy, half empty. I could not afford a fancy sports car or buy a motorcycle. Personally I feel motorcycle ownership by anyone over the age of 25 constitutes a death wish and is a serious character flaw. In my case, maybe running is also a death wish. Die young and leave a good-looking corpse, as for me, a thinner corpse. Running to obsession is also a character flaw and, did I mention, I am obsessive compulsive. Once I took to running I really made it a part of my life. Not exactly a religion, but I devoutly pursue running as an activity.

Why did I choose running when I could not even run a quarter mile without throwing up? Well, mountain climbing was out because I hate heights. I guess running was in my blood. My grandfather ran the quarter mile in college. I guess he didn’t suffer from the same gastric revulsion to running that I had. Since running has enabled me to consume more calories, my digestive track just enjoys the ride.

Heart disease is pervasive on my father's side of the family; and I was 37 years old, 5’9” and pushing 200 lbs. Most of the weight was around my middle. I had to do something. I started watching my diet and eating more rationally. After several years I lost weight and attained the approval of my physician to attempt vigorous exercise. I was 42 and had always wanted to run, but had never put enough time and effort into it to get acclimated to running substantial distances. During high school, a full quarter mile jaunt at speed would end in losing my breakfast

I started by alternating running a minute then walking a minute and gradually built up my endurance (Intervals for the severely out of shape). By employing a simple kitchen timer, I was able to do this effectively. Eventually, I was running without throwing up. I still carry that kitchen timer and a cell phone when I run. The cell phone was in case of coronary. I figure I might get one call off and tell the paramedics where to find me.

I have managed to build my endurance and the obsessive part of my personality took over; this is where the term 'Run Dan Run' comes in. I have managed 5ks, 5 milers, a 10k, and half marathons. I enjoy running so much that I have to run just about everyday. These days I run trails to preserve my knees and just enjoy being close to nature.

Obsession or not, running has given me many positive benefits. At 49, running has toughened me mentally and physically. By doing something most people cannot or will not do, I have grown stronger physically and spiritually. Enduring intemperate weather, pain, sweat, and hours of solitude, I have more personal confidence to handle any situation.

The greatest benefit is a healthier lifestyle and, God willing, more years to enjoy my family.