P is for Play List - Training for Delano 12 Hour

A play list is something I am not used to worrying with before a race, but I will probably need  a bunch of tunes to get my head around Delano. I decided to attempt a 50 mile run this year. It has been on my bucket list for some time. I cannot think of a better place to do it then at the Delano 12 Hour race in Decatur, AL. The race has a couple of variants. One is the 12 hour race which you see how many miles you can cover from 6:00 am to 6:00 pm. The other is to run  whatever time it takes you to complete 50 miles.  I chose the 50 mile variant. 

The course consists of approximately a one mile loop through Delano Park. The trail is soft gravel and it meanders through the park. The tunes will come in handy on that one mile loop. I am afraid it can be a mind killer. I have managed three 20 plus mile training runs on the course to accustom myself with the actual loops. The good thing is it puts restrooms and a refreshment stash just a mile away through out the entire race.

I have run 20 milers on hilly terrain and shorter runs on trails with a lot of vertical ascents. The 20 milers were every week for several months. The training culminated in finishing the Black Warrior  50K three weeks before Delano. Running 31 miles over muddy and hilly terrain in 5 and half hours has bolstered my confidence in finishing a 50 miler over a level smooth surface.

I feel that the lack of running 3, 4, or 5 hours regularly is the weakest part of my training. I have managed 9 straight weeks of long runs of at least 20 miles, but my long runs have usually fallen in the 2 to 3 hour range. The 50K race gave me some much needed time over feet running.  I have tried to run most on harder courses with a lot of vertical features.

So now it is race week and I am checking the weather and working on logistics and figuring out play lists. I have never been one to use music during a run, but this course kind of lends itself to using music. I have had to try out some headphones and see how hard it is to manage my mp3 player on the run. Hoping to not have to use the player much, but after about 25 laps who knows.

2011 in review

2011 was a really good year. I participated in 2 sprint triathlons
(Huntsville Sprint Triathlon, Soggy Seal Triathlon) , a duathlon, a  5K, 10K, 25K, and a marathon.

This year I ran 1407 miles at an average pace of 7:39 min/miles and biked 1421 miles at an average speed of  16.5 mph. It was a breakthrough year for my swimming. I swam 125.2 miles at an average mile pace of 38:32, and I finished the year with a pace of 35:27. 

 In May I passed-out at the finish of Jesse Owens 10K.  This was a first for me.  I still managed 1st place in my age group and 16th overall out of 124.  I beat the heat this year. I ran fast all summer and finished a 5K in August with a 20:16. This is faster then I believed possible for me in the heat of summer.
 
I was able to develop a pretty good running base this fall and had a great Rocket City Marathon. I was able to best last year, qualify for Boston, and place 5th in my age group.

I hope to maintain my momentum into the Black Warrior 50K and have a good spring of racing. I hope that God blesses me with another healthy year of running.

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

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.

Rebuilding Confidence

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

Great Week

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

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

Another week closer to Steeple Chase

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

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

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

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

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

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

Hill Run Intervals

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.

Change is Good

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

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.

Breakthrough Swimming

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

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

Not Quite Back Yet

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.