I was looking at my mileage for the year on Monday with Mike. I am now over 1300 miles for the year. The past 3 or so years, I have topped off at between 1200 and 1240, but this year I have made an effort to increase my miles. Looks like I did it. We did wonder if I would make it to 1500 for the year. If I do, I would need to average close to 40 per week. Not exactly a lot but enough to be a number I might not meet. We will see in 5 or so weeks.
Today I did get 5 miles closer though. I went out for a run at 5:30PM and it was misty and drizzling and about 44F. After 2 miles, it was raining pretty good. The good news was that the rain made me pick up the pace so I could get out of it. I really didn't mind the rain though, I actually like running in the rain, once I am all wet that is. I mean, when you are already wet, why not enjoy it. I did wear my reflective vest today and I am glad I did. With the rain and darkness, i am sure drivers would have a hard time seeing me without it. At least most of the drivers moved out of the way in plenty of time, except, that is, for the UPS driver who was slowing down to make a delivery and decided to pull over right in front of where I was running. Hello, let's try to avoid the the bright reflective item in the road!
I am planning on getting up early for a short run before I go to my princesses school to help set up the Thanksgiving feast they have planned for the PreK, Kindergartners, and First Graders. They will put on a little show in the church first before the feast so I am looking forward to it.
Good luck to all of you running Turkey Trots this year.
Tuesday, November 24, 2009
Sunday, November 22, 2009
The Long Slow Run
Yesterday was my first venture down the road of the "Slow Long Run". Usually when I do a long run, I do it at about the pace that I want to run a marathon at. It usually isn't all that hard for an 18 to 22 miler, but my recent history with marathon finishes have made me rethink how I plan on running these long runs. And yesterday was the start of this attempt.
After only about 5 to 5 1/2 hours of sleep, I got up at about 5 and was to Mike's house by 6AM. A small tragedy was was in full process as I stepped into the house. Mike's son had gotten a crayfish as a school experiment and it was kept in a small Tupperware bowl. During the night, the crayfish escaped and was somewhere in the house (or the cat ate it?) Eventually it was found, alive no less, about 15 feet away near to sofa.
I was leaving before Mike and Chaz so they could run faster than me and we all end about the same time. In fact, the plan was for them to "catch me" about mile 12 and I was going to pick up the pace and run with them for the final 2 miles. So off on my own I went. The first mile was 9:06 and it was kind of hard to run that slow that early in a run. I slowed it more and actually averaged 9:40 at mile 12, perfect. We ran our usual course we call "The Looper", but this time was went down a new way for a bit to add about 2 1/2 miles to the course. None of us had run this part before and we were in for a surprise.
I take the new turn and all of a sudden, just past the herd of cows, there is a long steep downhill. the type of downhill you can't run very fast on. After crossing the river, a steep uphill until the next turn. I get to that turn and look ahead and I actually said out loud (I was by myself) "Holy Crap!" as I saw a hill that looked like a large wall. It was steep but I managed to keep my 9:35 pace. After that another downhill before the turn to another long 3/4 mile hill that was not steep, just long.
So far I am loving this new course, the hills will help so much. I get to mile 12 and look back and Mike and Chaz are nowhere to be seen. I decide to pick it up as planned without them. Like I said, so far the pace was 9:40 but mile 13 was dropped to 8:19, not all that fast for me, but fast after 12 miles. Then I had a nice easy downhill for a bit and ran mile 14 in 7:13. I was cruising! I finished with an average pace of 9:22 so I am happy with what I set out to do. I plan on running this new course again even if Chaz and Mike were cursing me while they ran behind me (it was my idea to run this new direction).
About 15 minutes later, Mike and Chaz run in and it turns out they ran about 30 seconds per mile slower that they set out to do.
I plan on another longer run next weekend. I am not sure how long but I will again try it at a slow pace. Right now I am thinking of 16 or 18 miles. I will see who is available to join me for the run first.
After only about 5 to 5 1/2 hours of sleep, I got up at about 5 and was to Mike's house by 6AM. A small tragedy was was in full process as I stepped into the house. Mike's son had gotten a crayfish as a school experiment and it was kept in a small Tupperware bowl. During the night, the crayfish escaped and was somewhere in the house (or the cat ate it?) Eventually it was found, alive no less, about 15 feet away near to sofa.
I was leaving before Mike and Chaz so they could run faster than me and we all end about the same time. In fact, the plan was for them to "catch me" about mile 12 and I was going to pick up the pace and run with them for the final 2 miles. So off on my own I went. The first mile was 9:06 and it was kind of hard to run that slow that early in a run. I slowed it more and actually averaged 9:40 at mile 12, perfect. We ran our usual course we call "The Looper", but this time was went down a new way for a bit to add about 2 1/2 miles to the course. None of us had run this part before and we were in for a surprise.
I take the new turn and all of a sudden, just past the herd of cows, there is a long steep downhill. the type of downhill you can't run very fast on. After crossing the river, a steep uphill until the next turn. I get to that turn and look ahead and I actually said out loud (I was by myself) "Holy Crap!" as I saw a hill that looked like a large wall. It was steep but I managed to keep my 9:35 pace. After that another downhill before the turn to another long 3/4 mile hill that was not steep, just long.
So far I am loving this new course, the hills will help so much. I get to mile 12 and look back and Mike and Chaz are nowhere to be seen. I decide to pick it up as planned without them. Like I said, so far the pace was 9:40 but mile 13 was dropped to 8:19, not all that fast for me, but fast after 12 miles. Then I had a nice easy downhill for a bit and ran mile 14 in 7:13. I was cruising! I finished with an average pace of 9:22 so I am happy with what I set out to do. I plan on running this new course again even if Chaz and Mike were cursing me while they ran behind me (it was my idea to run this new direction).
About 15 minutes later, Mike and Chaz run in and it turns out they ran about 30 seconds per mile slower that they set out to do.
I plan on another longer run next weekend. I am not sure how long but I will again try it at a slow pace. Right now I am thinking of 16 or 18 miles. I will see who is available to join me for the run first.
Thursday, November 19, 2009
God Made You Special
There was no running today so I am home from work baking dinner while I watch VeggieTales with my princesses. Have you ever watched VeggieTales? It is actually quite good. It is a cartoon about Vegetables who tell Christian stories. The video we are watching is called "God Made You Special". This got me thinking about running and how God gave me (as well as all my running blog friends) the gift to be able to run. Now God didn't give me the same amount of a running gift that he gave Ryan Hall or Michael Johnson or Usain Bolt but it is a gift none-the-less and I would like to use it to the best of my ability. I don't always train the right ways or give 100% but I really should since it is a gift and could be taken away at any time.
Yesterday I was able to use that gift well. Mike and I went on a 5 miler that turned into a 6 miler. We started out easy but after halfway, we kept picking it up. We dropped the pace to the low 8's and then Mike drove us home with a 7:17 to finish. This felt great. I did have issues with my ankle that keeps popping up but I am dealing with it. I am hoping this weekends longer run goes well too. Nice and easy.
Just remember all you runners out there. I don't care if you run marathons or as short as 5K's, God gave you a gift to run so use it to the best ability you can. And remember:
God Made You Special
Yesterday I was able to use that gift well. Mike and I went on a 5 miler that turned into a 6 miler. We started out easy but after halfway, we kept picking it up. We dropped the pace to the low 8's and then Mike drove us home with a 7:17 to finish. This felt great. I did have issues with my ankle that keeps popping up but I am dealing with it. I am hoping this weekends longer run goes well too. Nice and easy.
Just remember all you runners out there. I don't care if you run marathons or as short as 5K's, God gave you a gift to run so use it to the best ability you can. And remember:
God Made You Special
Tuesday, November 17, 2009
Maybe a Slow "Looper" on Saturday
I keep thinking about the training ideas that I wrote about yesterday and on Saturday, I may put it to the test. Mike and I are planning on about a 14 mile run on the "Looper" course but adding 3 miles. On the map, the added 3 miles will add a lot of hills to an already hilly course. I will plan on running slow, about 9:30 pace to as slow as 10:00. Chaz may join us for the run which means that Mike and Chaz will probably run quite a bit faster. Maybe I will get there early and start early, that way we can all finish close to the same time. And if I start early and they catch me along the way, I may try to keep with them at the faster pace for the final mile or so.
I did run again after work today. I am trying to get back in the game with running since I haven't had any real training since 2 weeks before my October marathon. It has been all taper, marathons, and recovery since then. I have some time now before the next marathon to get some good miles it. Tonight it was 5 miles by myself. It was cold, dark and windy as I started and it was very, very lightly raining. It was a good easy run. I averaged 8:25 or so and it did feel easy. I plan on running another 5 or so tomorrow so my mileage this week should be a little higher than in recent weeks. It is only 9 miles so far this week, but if I run 5 tomorrow, 5 on Friday, and 14 on Saturday, that would make it 33 for the week. Not exactly a huge week, but a lot compared to recent weeks.
I did run again after work today. I am trying to get back in the game with running since I haven't had any real training since 2 weeks before my October marathon. It has been all taper, marathons, and recovery since then. I have some time now before the next marathon to get some good miles it. Tonight it was 5 miles by myself. It was cold, dark and windy as I started and it was very, very lightly raining. It was a good easy run. I averaged 8:25 or so and it did feel easy. I plan on running another 5 or so tomorrow so my mileage this week should be a little higher than in recent weeks. It is only 9 miles so far this week, but if I run 5 tomorrow, 5 on Friday, and 14 on Saturday, that would make it 33 for the week. Not exactly a huge week, but a lot compared to recent weeks.
Monday, November 16, 2009
What Have I Learned?
I have been doing a lot of thinking about my running, training, and racing since Indy. And on my 4 mile run today with Mike, we discussed it some. I think there are a few changes I need to make if I really want to consistently break 4 hours and eventually draw closer to the dream goal of a Boston Qualifying time. Here are some thoughts:
If you have read my blog for awhile, you will know that when I go on a long run, I usually run it at marathon pace. This really isn't hard for me to do for a 20 miler. But all the coaches and experts say that you should run them slower. They say that the time on your feet is more important than the distance. I have always felt that if I could do these longer runs faster, I would become that much stronger. I am less convinced of this now so next year and the remainder of this year, I will try to run my long runs at a slower pace. It will probably feel really slow to me, but then again, it should feel a hell of a lot faster than, say, miles 23 through 26 of Indy. I plan on still doing a few longer runs faster, maybe even some 3-1 runs where I run slow the first 3/4 of the run and pick it up for the last 1/4 but I will give it a try.
I am also going to try to run even longer in hopes that my muscles will become stronger and less apt to tire toward the end of a race. I did do a 26 mile training run about 2 months ago before WhistleStop and I think I will do more. I may go up to 28 but I will do these runs slow like I stated up top. I might wait until spring to do these, maybe not. We will see.
I am not sure these are good ideas or bad ideas. I just know that I need to change it up some. I know I am capable of running a faster marathon and I feel I "could" run as fast as 3:30 if I train properly and pull it all together on race day
It is good to have goals. Set your goals high . . . then shatter them!
If you have read my blog for awhile, you will know that when I go on a long run, I usually run it at marathon pace. This really isn't hard for me to do for a 20 miler. But all the coaches and experts say that you should run them slower. They say that the time on your feet is more important than the distance. I have always felt that if I could do these longer runs faster, I would become that much stronger. I am less convinced of this now so next year and the remainder of this year, I will try to run my long runs at a slower pace. It will probably feel really slow to me, but then again, it should feel a hell of a lot faster than, say, miles 23 through 26 of Indy. I plan on still doing a few longer runs faster, maybe even some 3-1 runs where I run slow the first 3/4 of the run and pick it up for the last 1/4 but I will give it a try.
I am also going to try to run even longer in hopes that my muscles will become stronger and less apt to tire toward the end of a race. I did do a 26 mile training run about 2 months ago before WhistleStop and I think I will do more. I may go up to 28 but I will do these runs slow like I stated up top. I might wait until spring to do these, maybe not. We will see.
I am not sure these are good ideas or bad ideas. I just know that I need to change it up some. I know I am capable of running a faster marathon and I feel I "could" run as fast as 3:30 if I train properly and pull it all together on race day
It is good to have goals. Set your goals high . . . then shatter them!
Saturday, November 14, 2009
366 Days of Posting, 166th Post
I did a little checking and it turns out that I joined the world of blogging 1 year ago today. I wanted to create a blog where I could help others with their running, help myself with my running, talk about my friends and all the races we do, and meet others who share the same interest as I do about running. I think I have accomplished most of these goals and I think I will continue. Does anyone out there feel differently? Does anyone want a little different type of blog or maybe something different? Let me know!
So what have I done running-wise since I first posted? I have run many short races, 6 full marathons, and 1454 miles of running. I am not fully satisfied with my racing performances during the past 365 days but they haven't been all bad.
What has been bad is my training since my marathon 5 weeks ago. I haven't run nearly enough and I need to get back on the horse. This week is no exception. I did run 4 miles this week so far but I am recovering from the marathon this past weekend. I really ought to be out there for a nice slow 10 miler this weekend but I am not. I will get back to it next week though. I now have 2 1/2 months to train before the next marathon, actually marathon and a half.
So what did I do not running today? I went to help out my parents with some yard work and household chores. Then after I got home, it was so nice out (61F), I decided to put up the Christmas Lights. Notice I said "PUT UP" not "PUT ON" the Christmas Lights. In my mind, it is acceptable to have your lights up this early, especially up here where it could be very cold this time of year with possible snow. My rule, though, is that the lights don't go on until the first week of December. I have seen a few house with lights already on but not me. Can't you all wait until at least AFTER Thanksgiving? Let's keep the holidays in order. There is even a radio station here that started 24 hours a day Christmas Music. AARRGGHH Well, at least they waited a bit more than last year when they started on Halloween night.
OK, back to the training table and back to the roads!
So what have I done running-wise since I first posted? I have run many short races, 6 full marathons, and 1454 miles of running. I am not fully satisfied with my racing performances during the past 365 days but they haven't been all bad.
What has been bad is my training since my marathon 5 weeks ago. I haven't run nearly enough and I need to get back on the horse. This week is no exception. I did run 4 miles this week so far but I am recovering from the marathon this past weekend. I really ought to be out there for a nice slow 10 miler this weekend but I am not. I will get back to it next week though. I now have 2 1/2 months to train before the next marathon, actually marathon and a half.
So what did I do not running today? I went to help out my parents with some yard work and household chores. Then after I got home, it was so nice out (61F), I decided to put up the Christmas Lights. Notice I said "PUT UP" not "PUT ON" the Christmas Lights. In my mind, it is acceptable to have your lights up this early, especially up here where it could be very cold this time of year with possible snow. My rule, though, is that the lights don't go on until the first week of December. I have seen a few house with lights already on but not me. Can't you all wait until at least AFTER Thanksgiving? Let's keep the holidays in order. There is even a radio station here that started 24 hours a day Christmas Music. AARRGGHH Well, at least they waited a bit more than last year when they started on Halloween night.
OK, back to the training table and back to the roads!
Tuesday, November 10, 2009
Dean Karnazes & Michael Jackson
I mentioned in my last post that at the Indianapolis Monumental Marathon Expo, I got the DVD "Dean Karnazes is UltraMarathon Man". Dean is an ultra runner meaning he runs longer than a marathon in distance for races and for regular training runs. This DVD follows him and his family/crew as he runs 50 Marathons in 50 Days in 50 States. Sounds crazy, huh?
This is an very interesting DVD though. Since he runs on 50 consecutive days, he doesn't run too many actual race day marathons, but instead, mostly runs the exact course of a marathon with the help of the race director for that marathon. He also has many people join him as he runs these courses. He does run a few actual races like the Chicago Marathon, Marine Corp Marathon, a few smaller ones and finishes his 50th by running the New York City Marathon.
What I really liked about the DVD is that his message for doing this is for Kid's Health. He wants kids to get off the couch and run. This is the same reason for the Kid's Marathon I put on this past year and will continue to put on next year. It gave me one heck of a brainstorming idea today while I was at work. It is a huge and ambitious idea that I most likely will not pursue too far, but it is fun to dream.
As I watched, I realized that I actually ran one of the races that Dean Karnazes ran during his 50 days and I have also run 4 total marathons that he reenacted. the race I ran with him was the Chicago Marathon which was around #35 or so for him. He beat me by 25 minutes. He also ran the courses of the Grand Rapids Marathon (Michigan) , Twin Cities Marathon (Minnesota), and the Green Bay Marathon (Wisconsin). I have run the first 2 and ran 3 different marathon relays at Green Bay. It was fun seeing the courses and recognizing the sites on the DVD.
This was a fun DVD to watch and as I mentioned before, if any of my blog friends wants to borrow it to watch, just let me know. We can set up where I need to send it via email.
On the way home from Indianapolis, it was a nice warm sunny November afternoon. I was making good time so I decided to stop somewhere on the way home for 15 minutes. I was passing Gary, IN and pulled off the express way about 1 mile and saw Michael Jackson's boyhood home. Hey, I was curious. I took a few pictures to show you but was this house ever small! How on earth did there live 2 parents, 6 boys and 3 girls in this house? Truly amazing. Interesting enough was that all the posts in the area and street signs were all written over with wishes for Michael and his family.
The front of the house Michael Jackson grew up in.
The backyard of Michael Jackson's boyhood home. Tiny!
No running yet. Maybe a short run tomorrow. I am going over in my mind what may have gone wrong with the race and what I need to do to improve. I have some ideas and I will share them with you soon. The next marathon is The Icebreaker Indoor Marathon on January 24th. 2 1/2 month to prepare.
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