Tuesday, September 29, 2009
Hills
Today's plan called for 7 miles of hills, so that's what I ran. Of course, that's all there is around here. If the plan said '7 miles level' then that would be something. I ran up to 291, down through Brentwood, over to Flintlock and Shoal Creek Elementary, and then back home. That was plenty of hills. Saw the Liberty boys' cross country team out for a run, and I think they were probably running a little faster than me. Just a guess, though, since they were running the opposite direction from me.
Monday, September 28, 2009
Running Faster
Again today was an easy run, but my pace was a little faster than normal. My Garmin buddy clocked me at an average pace of less than 9:30/mile for the 6 miles I ran. That's not a whole lot quicker than the 10-minute pace I usually shoot for, but it still makes me think it's easier to run faster in the cooler weather. Hopefully that bodes well for the Memphis Marathon since the average temp there on race day is in the mid-40's.
The only drawback to what was otherwise a perfect running day was huge clouds of gnats along Shoal Creek Parkway. Portions of it are still pasture for cows, and apparently it was Gnats' Night Out. I switched to the east side of the street on the way back to the neighborhood, and that was a little better. I might avoid that route for the next few runs.
The only drawback to what was otherwise a perfect running day was huge clouds of gnats along Shoal Creek Parkway. Portions of it are still pasture for cows, and apparently it was Gnats' Night Out. I switched to the east side of the street on the way back to the neighborhood, and that was a little better. I might avoid that route for the next few runs.
Saturday, September 26, 2009
Autumn Running
The fall sure arrived suddenly. The past couple of runs have been in really nice weather. Thursday I ran 6 miles in the late afternoon. This was a run I really needed after playing Dr. Phil at work. I felt like I was still stretching it out from the race, with some stiffness remaining in my hips. Friday I did my exercises at home with ankle weights, and that seems to have helped today on my long run.
This morning I ran 10 miles under a nice cool overcast sky. My hips felt better and I kept a pretty good pace for a "long" run, with my average time coming in at 9:14/mile according to my Garmin. That's faster than I would normally pace it for a Saturday, but I think the cooler weather makes it feel okay. I headed out the door at about 9:30 a.m., and let me just say that it was nice to NOT have to get up at the butt-crack of dawn or before in order to beat the heat. No wonder spring and fall are my favorite seasons.
This morning I ran 10 miles under a nice cool overcast sky. My hips felt better and I kept a pretty good pace for a "long" run, with my average time coming in at 9:14/mile according to my Garmin. That's faster than I would normally pace it for a Saturday, but I think the cooler weather makes it feel okay. I headed out the door at about 9:30 a.m., and let me just say that it was nice to NOT have to get up at the butt-crack of dawn or before in order to beat the heat. No wonder spring and fall are my favorite seasons.
Tuesday, September 22, 2009
Monday, September 21, 2009
Running in St. Louis
These were my first runs since the race, and they were alongside the Mighty Mississippi. Saturday the 19th Alan and I ran 4 miles. It was a nice morning, and the stench from the industrial areas was awful. It's too bad the Riverfront Trail runs through such an unpicturesque setting, because otherwise this would be a great trail. That doesn't stop us from running it, though, and it was a nice level path to ease me back into running again.
On Sunday morning, Alan's 48th birthday, we went 8 miles. The weather was overcast and drizzling, with some periods of heavier rain. It was an easy run, though, and I love running in the rain. We went through the park and right by the Gateway Arch on our way to the trail. Alan did pretty well for a guy that old, and it's amazing to see how far we've both come in our running. A couple of years ago he could barely run 4 miles, and now it's no problem to go twice that and more. My hips were slightly sore, but that's to be expected as I get back into the swing of things. Very little pain and stiffness, which is actually a surprise considering how badly I hurt after the race.
On Sunday morning, Alan's 48th birthday, we went 8 miles. The weather was overcast and drizzling, with some periods of heavier rain. It was an easy run, though, and I love running in the rain. We went through the park and right by the Gateway Arch on our way to the trail. Alan did pretty well for a guy that old, and it's amazing to see how far we've both come in our running. A couple of years ago he could barely run 4 miles, and now it's no problem to go twice that and more. My hips were slightly sore, but that's to be expected as I get back into the swing of things. Very little pain and stiffness, which is actually a surprise considering how badly I hurt after the race.
Monday, September 7, 2009
Race Post-Mortem
This is one marathon I'll never forget. Depending on who you listen to, the Heart of America Marathon in Columbia, MO, is one of the toughest courses in North America, if not the toughest. One person said that the only ones that are tougher are any that are actual mountain courses. After today, I'm a believer.
First, the official statistics. The temperature was great at around 60 degrees, and the sun never showed during the race. However, I'd estimate the humidity at 80-85% based on the fog at the beginning of the race and which never totally burned off. More on that later. My time according to Garmin, which was right on with the pace announcers during the race, was 4:18:30. And I was fortunate to come in that fast.
Let's start with yesterday. On the drive to Columbia, my front left tire blew out at 70 mph on I-70. Not a fun experience, let me just say. As my dad said tonight, that probably took a little of the adrenaline out of my system that I could have used today. It took awhile to get to sleep, as usual the night before a race, and then the idiots in the room above at the hotel came in at midnight and tromped around like circus elephants. I awoke at 5 and headed over to the starting line at 5:30. I met a guy named Todd from Chicago who is running a marathon in all 50 states, and he's done 28 so far. Cool.
The race started in the dark and the fog, and the organizers had provided blinking red lights to everyone so no one would get hit by a car. As far as I know their plan worked. Since it was dark I didn't wear my new Bolle prescription glasses until about the sixth mile, but I will say it was sure nice to be able to see clearly during a race. The first half of the race was mostly downhill, with a few small hills. These downhill slopes were to prove my undoing later on.
I remember realizing about two miles in that I was sweating. That seemed odd to me since the temperature was so low, and it was then that I realized how humid it was. I tried to maintain a 9-minute/mile pace and was mostly successful with that during the first half. At mile seven the course turned down a country road that was largely under a canopy of overhanging old trees. It was very nice, but for at that point my legs felt heavy and I was having trouble maintaining pace without conscious thought. Again, I realized the humidity was having a negative effect. A little later we ran beside the Missouri River, and the scenery was great with the fog and placid water.
Right about the halfway point on this course there is a hill. Or maybe a mountain. It's referred to as Easley Hill, and it was a beast. I don't know if anyone can actually run the hill. Some of the organizers were talking to people in front of me and they said even the race leaders walked the hill. It's the kind of slope that would be awesome if it was covered with snow and you were sledding down it. On second thought, it would actually be too dangerous for that. I joined the crowd and walked the hill.
From then on it was figuratively all downhill. A few miles later I started experiencing calf cramps, a result of all the downhill running. I've had that happen before, most notably in Alamogordo on a training run. It took a couple of times for me to realize why it was happening. Yeah, oxygen-deprived brain and all - go ahead, make fun of me. Once I arrived home and plugged in the Garmin, I counted about a dozen times that I had to stop and walk off a cramp, not counting water stations. It was incredibly frustrating. After all those starts and stops I finally levelled out at Mile 24 and finished without having to walk.
Usually cramps are an indication of not being hydrated enough, but I don't think that was the case since I drank plenty yesterday as well as during the race. Let me just say I was extremely glad to cross the finish line. I certainly feel like I earned this medal.
I also think of this as the Roadkill Marathon. I can't count the number of possums I saw splattered on the pavement, as well as older roadkill by the sides of the road. I feel sorry for anyone who ran this and had a week stomach.
At the finish I grabbed a bagle and plenty to drink. After two bites the bagel turned mealy and I was done, but the Gatorade was good. This race had a couple of big plastic tubs filled with ice water, so I doffed my socks and shoes and sat in the water for 7-8 minutes. Man, that felt good. So did the extremely hot shower back at the hotel. I think I must have stood under the shower head for thirty minutes.
At the end of the day I'm tired and a little bit sore. After leaving the hotel I went to Ace Hardware and bought some wire so I could keep a bundle of wires from rubbing against the left front tire, and then I ate at Hardee's as a nice treat. Tonight we had steak and shrimp, aka surf 'n' turf, as well as some ice cream my lovely wife bought to celebrate the finish.
I know that when they experience a race that's somewhat of a letdown some people make plans to go back next year and do better. I'm not one of those people. I enjoyed the organization of the race, including the pre-race buffet and program, but I'm content to say that I've run and finished one of the toughest courses around and to leave it at that. I certainly wouldn't say it was a fun race with all the cramping I experienced, but I sure did learn a few lessons. I'm looking forward to the next race in November where if conditions are right I hope to set a PR.
First, the official statistics. The temperature was great at around 60 degrees, and the sun never showed during the race. However, I'd estimate the humidity at 80-85% based on the fog at the beginning of the race and which never totally burned off. More on that later. My time according to Garmin, which was right on with the pace announcers during the race, was 4:18:30. And I was fortunate to come in that fast.
Let's start with yesterday. On the drive to Columbia, my front left tire blew out at 70 mph on I-70. Not a fun experience, let me just say. As my dad said tonight, that probably took a little of the adrenaline out of my system that I could have used today. It took awhile to get to sleep, as usual the night before a race, and then the idiots in the room above at the hotel came in at midnight and tromped around like circus elephants. I awoke at 5 and headed over to the starting line at 5:30. I met a guy named Todd from Chicago who is running a marathon in all 50 states, and he's done 28 so far. Cool.
The race started in the dark and the fog, and the organizers had provided blinking red lights to everyone so no one would get hit by a car. As far as I know their plan worked. Since it was dark I didn't wear my new Bolle prescription glasses until about the sixth mile, but I will say it was sure nice to be able to see clearly during a race. The first half of the race was mostly downhill, with a few small hills. These downhill slopes were to prove my undoing later on.
I remember realizing about two miles in that I was sweating. That seemed odd to me since the temperature was so low, and it was then that I realized how humid it was. I tried to maintain a 9-minute/mile pace and was mostly successful with that during the first half. At mile seven the course turned down a country road that was largely under a canopy of overhanging old trees. It was very nice, but for at that point my legs felt heavy and I was having trouble maintaining pace without conscious thought. Again, I realized the humidity was having a negative effect. A little later we ran beside the Missouri River, and the scenery was great with the fog and placid water.
Right about the halfway point on this course there is a hill. Or maybe a mountain. It's referred to as Easley Hill, and it was a beast. I don't know if anyone can actually run the hill. Some of the organizers were talking to people in front of me and they said even the race leaders walked the hill. It's the kind of slope that would be awesome if it was covered with snow and you were sledding down it. On second thought, it would actually be too dangerous for that. I joined the crowd and walked the hill.
From then on it was figuratively all downhill. A few miles later I started experiencing calf cramps, a result of all the downhill running. I've had that happen before, most notably in Alamogordo on a training run. It took a couple of times for me to realize why it was happening. Yeah, oxygen-deprived brain and all - go ahead, make fun of me. Once I arrived home and plugged in the Garmin, I counted about a dozen times that I had to stop and walk off a cramp, not counting water stations. It was incredibly frustrating. After all those starts and stops I finally levelled out at Mile 24 and finished without having to walk.
Usually cramps are an indication of not being hydrated enough, but I don't think that was the case since I drank plenty yesterday as well as during the race. Let me just say I was extremely glad to cross the finish line. I certainly feel like I earned this medal.
I also think of this as the Roadkill Marathon. I can't count the number of possums I saw splattered on the pavement, as well as older roadkill by the sides of the road. I feel sorry for anyone who ran this and had a week stomach.
At the finish I grabbed a bagle and plenty to drink. After two bites the bagel turned mealy and I was done, but the Gatorade was good. This race had a couple of big plastic tubs filled with ice water, so I doffed my socks and shoes and sat in the water for 7-8 minutes. Man, that felt good. So did the extremely hot shower back at the hotel. I think I must have stood under the shower head for thirty minutes.
At the end of the day I'm tired and a little bit sore. After leaving the hotel I went to Ace Hardware and bought some wire so I could keep a bundle of wires from rubbing against the left front tire, and then I ate at Hardee's as a nice treat. Tonight we had steak and shrimp, aka surf 'n' turf, as well as some ice cream my lovely wife bought to celebrate the finish.
I know that when they experience a race that's somewhat of a letdown some people make plans to go back next year and do better. I'm not one of those people. I enjoyed the organization of the race, including the pre-race buffet and program, but I'm content to say that I've run and finished one of the toughest courses around and to leave it at that. I certainly wouldn't say it was a fun race with all the cramping I experienced, but I sure did learn a few lessons. I'm looking forward to the next race in November where if conditions are right I hope to set a PR.
Thursday, September 3, 2009
2x800
Thought I'd try this interval workout just to see how it goes. Saw it in last month's Runner's World magazine and figured it was appropriate for the last real workout before the race. I ran 2 miles, then ran 800 meters fast (my pace was 6:40/mile), ran 15 minutes slow, then ran 800 meters all-out (pace of 6:07), then back to the house at a cooldown pace to finish out at 6 miles total. It was kind of fun, and different, and I discovered I can't run that fast for much longer than the three minutes or so it takes to run 800 meters.
Tomorrow will be a short easy run, and then on to a few days of rest before the Labor Day race. I'm starting to get pumped up and ready to go. Bring on the hills of Columbia!
Tomorrow will be a short easy run, and then on to a few days of rest before the Labor Day race. I'm starting to get pumped up and ready to go. Bring on the hills of Columbia!
Tuesday, September 1, 2009
Running Fast
This is why we're not supposed to do speed work two days in a row. Today it went okay, but I detected a little sluggishness left over from yesterday's run. I ran 6 miles and included 15 minutes of tempo running. I managed to get the tempo around 8 minutes/mile, so all things considered that was an achievement. The temperature was nice again, with a cool breeze. It's so much easier to run when the temperature isn't in the 90's.
The forecast for Monday is still showing a high of 80. Hopefully I'm done running before it gets that warm. The low for Sunday night is 59, and that would be nice.
The forecast for Monday is still showing a high of 80. Hopefully I'm done running before it gets that warm. The low for Sunday night is 59, and that would be nice.
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