Mile Intervals

Ran 6 miles with 3x1 mile intervals. It was another beautiful day, with a great temperature and minimal wind. I felt good and it was a great day for a run.

For the first time in 18 years I'm wearing contact lenses again. I got the pair yesterday and wore them for too long today. I felt like a free man without glasses. Guess I just couldn't help wearing them on my run. They're a new type of lens for people with astigmatism, with a hard lens in the middle with what they call a 'skirt' around it made up of a soft lens. I don't remember the last time my eyesight was this good. However, the side effect is that the hard lenses reshape my eyeballs, so when I took the lenses out after the run I couldn't see a thing when I put on my glasses. Even now, over three hours later, my right eye is totally fuzzy and I'm basically working off the left eye, which is strangely clear for not having glasses on right now. Guess I'll be wearing them until bedtime on a regular basis.

Today I branched out with another podcast called How Stuff Works. The one I listened to was regarding lotteries, and even though I knew most of what they talked about and why I don't play the lottery, it was still entertaining. Also, don't remember if I've mentioned this or not, but I'm no fan of rap, hip-hop, or any combo of the two. However, I've been starting my runs with the Beastie Boys' 'Sabotage,' which makes for a great kick-off to my runs. Guess sometimes something different catches you at a moment where you actually end up liking something you would normally pass by. At least that's the explanation I'm going with on this one.

More Rain

When I left the house this morning I thought I'd be able to get a good run in before the rain came. I was wrong. At least today the temperature wasn't horrible. I ran two loops of the neighborhood, and about a mile into the first lap a light sprinkle was coming down. By the time I got to 96th Street and headed west the wind was at my back and didn't seem too bad. As I neared the end of that first lap I thought about heading up the hill and back to the house to finish on the treadmill, but inertia is a powerful force and I kept going. The rain picked up a little bit on the second lap, although it never really got heavy, and even though the east wind was brisk it never seemed like I was struggling. For the last bit of my run I did a mile out and back to complete the 9-miler. In fact, I felt so good that for the last .8 mile I ran faster at an 8-minute/mile pace.

I'm glad I stayed outside for the whole run. I like running in the rain, and even though this was a little cooler than a summer shower, it still felt good. Strangely enough I didn't see any other runners out today. Are they afraid they're going to melt or something?

I'm also trying to figure out this half-marathon thing in May. The race I'd like to do is on a Sunday, and if Alan comes for the race we'll clearly be enjoying our triumph that evening and staying up late. However, the following two days at work are a disaster recovery exercise where authority for the agency devolves to us and I suppose I have to be there. I was looking for something else in late May that we could run, but the only possibility so far is a race in Oklahoma City on Memorial Day weekend, and I'd really rather not travel then if I can avoid it. Guess I'll need to figure this out and get registered for something pretty quick. Ah, the joys of a busy life.

Too Cold in the Rain

The temperature was right on that border of being nice, but with a cool drizzle it was a little too cold for an outdoor run. And I like running in the rain, but today was too much. So I ran 6 miles on the treadmill with a 30-minute tempo run while listening to another podcast. They had a parody of 'Friends in Low Places' concerning parts of your body that tend to be rubbed raw on a run if you neglect something to ease the friction. That's the second time I've listened to one of these parodies on a run where I actually laughed out loud. This time it was the verse about the guy whose nipples were bleeding and then got in the shower. Yes, there was screaming. And it was probably funnier since I've experienced something similar, although not quite as serious as that. Funny stuff.

What a Day

Days like this are rare - mild temperature, no wind, enough cloud cover to keep the sun from shining too bright - wow, this kind of weather is rare in KC. Today's 6-miler include 3x1-mile intervals, and it felt great all the way. Even if today hadn't been a running day I would have made it one.

The allergies are still killing me. Last night was the best night of sleep I've had in three weeks, but I still woke up a few minutes early with a runny nose. It's funny, because when I went to bed last night I felt like it was going to be a bad night. Shows how much I know. I also know that going out for a run when my allergies are like this isn't good for them, but at this point I don't care. Who knows what will set them off? Yesterday at work I was totally fine until I opened my former secretary's office to go through some old notebooks and as soon as I did the sneezing started and lasted until I fell asleep. If I curtailed all activities and didn't do anything until allergy season was over the only thing I'd do would be to lie in bed with the covers pulled over my head. And really that's no fun. At least it's no fun alone. So I suffer through the season and wait for the pollen counts to descend again. And wait. And wait.

Snot Factory

I'm sure I was such a lovely sight on this morning's long run, what with snot rockets and hawking up loogies the whole time. But I decided a long while back that I wasn't going to let allergies ruin my life, and if I have to suffer a little bit for the activities I like to do, then so be it. I didn't see as many other runners out today as I expected, which I suppose is a good thing given all the snot flying every where.

I ran 10 miles, a couple miles shorter than planned. I suppose I'm still in that half-marathon training mode where I can do a little less mileage and still be okay come race day. At least I think that's what it is, because surely it can't be laziness. I suppose I should register for the darn thing, seeing as it's only a month away now.

I listened to two more podcasts from RunRunLive and enjoyed them both. The first was an interview with Hal Higdon. He was the keynote speaker at the Heart of America Marathon last year, a fact he mentions in his interview. He was promoting a novel he'd written about the weekend of a large-city marathon, and it sound intriguing enough for me to want to check it out. The second podcast was an interview with the race director of the Boston Marathon, and that was also interesting to listen to. I've enjoyed the podcasts, enough so that when they were done and I still had a couple of miles to go I think that contributed to my finishing earlier than planned. I find it interesting to hear someone else's take on running, especially someone who puts in so many miles, as the host of the podcast does. I also really enjoyed the parody of George Thorogood's "I Drink Alone," which came out as "I Run Alone" on the podcast. The bit about a lady who smiles at him and gets the finger in return made me laugh out loud - yes, a real lol! This seems like a podcast I'll keep listening to and probably going back in time so I can catch up on the previous two years' worth of material.

Spring in the Midwest

Spring in the Midwest is much like spring in the greater part of the country - lots of allergens and wind. There's a nice layer of yellow pollen on all the vehicles now, and a number of people at work I talked with today are hoping for some rain in the next couple of days to clear the air. I suppose maybe I'm getting too used to the wind since today I didn't really notice it.

I ran 6 miles total, which included 3 mile repeats with 1/4 mile slowdowns. Overall it felt pretty good until I was chicked with about one mile to go. But hey, I was in my cooldown phase, so I don't feel too bad. And it's not like it doesn't happen a lot in the races I've been in.

I tried something new today on my run. Rather than listening to music, I downloaded a couple of podcasts and tried one of them out. This one was called RunRunLive and I enjoyed it. The host was taking an ice bath after running an 18-miler in freezing rain on New Year's Eve. Heh, what a maroon! Sounds like something stupid I would do. The guest (not in the bath room with the host, fortunately) was the co-writer of a book about how exercise affects your body and actually keeps you younger as you age. His claim is that 30% of our aging is determined for us by genetics, but the other 70% is what we can influence by our habits, with the main contributor being the amount of exercise we get. I don't know, I kind of liked being distracted by something different for a change, so I'm thinking I'll try another podcast or two on my long run this Saturday. It's always good to shake things up once in a while.

Pollen and Me

Today was the first time I'd run in ten days. I went to Atlanta last week and took along my running gear. However, a thick layer of pollen blanketed the city and threw me for a loop. I had enough clothing to run at least three days during my stay there, and I never unpacked the stuff. I kept thinking I should, but then determined that might actually kill me as bad as I felt. I even told my brother I would probably regret it, but now that I'm back home I don't, really. One night I went to a game at beautiful Turner Field (hate the team, love the stadium), and when my group got to our section we could see the nice yellow pollen covering all the seats.

Today I was itching to run. After an afternoon meeting at work that really ticked me off I needed to burn off some energy. I was supposed to run a marathon pace session but decided I should probably just make it an easy run since it's been so long since my last run. That was a good choice since it was quite windy with gusts above 30 mph and the temperature was near 80 degrees. I went 6 miles and was more tense than usual due to thinking about the aforementioned work issue. At one point I felt a tightening in my mid-back on the right side and wondered if I should walk a little, but then a song came on my iPod that has a good running rhythm and I realized I was tensed up and that was affecting my posture. I breathed deep and tried to stay looser the rest of the run, with varying degrees of success. The allergies for me here are bad, but not nearly as bad as they were in Georgia. I guess the old familiar has its advantages.

The Hero Takes a Fall

Today's long run was later in the day than normal on the weekend, but mission accomplished. The weather was gorgeous today, and if we hadn't had a birthday party in the morning I would have been out earlier. Even with all that motivation there were a few times where I contemplated cutting the run short, but I stuck with it. I was wearing a shirt from the '07 KC Marathon that has the word 'FINISHER' in big block letters on the back. I kept thinking of that during the last half of my 11-mile run and it helped me get 'er done. Too many thoughts of hey, it's only a half-marathon you're training for, so go ahead and cut it short. You only need to do long runs of 8 or 9 miles, so no big deal. Too bad, I want to keep my training level fairly high for a marathon later in the year, and I'm a finisher.

The gratuitous Bangles reference in the title for this post has to do with, you guessed it, a fall. I can't remember the last time, if ever, that I've fallen while running. It happened before I'd even run a full mile. I passed a lady getting into her SUV in the back part of the neighborhood, and I knew she'd be coming up behind me. She did, and as I turned the corner onto another street I was concentrating on staying close to the curb. Just as she passed me my right foot caught in the one of the shoelace loops of my left foot and I went down. Not too hard, and I hit with my right knee and did a roll and hopped right up, continuing almost without missing a stride. Not sure if she saw me go down, but she certainly didn't even tap the brakes so I have my doubts. I wasn't hurt and clearly kept running to finish out the day.

I just plugged in the Garmin to see if the fall registered on the graph it produces, and sure enough there's a little spike in the pace line at that spot in the run. The wife thinks it's kind of funny, and I have to agree.

Speaking of the Garmin, it's still working great. My thought is that its memory was full. I'm not sure how much memory is in these things, but thinking of all the runs where I've used it in the past year brings to mind how much data must have been stored on it. All the waypoints for every run where the GPS was tracking, my custom workouts, the pace, the elevation, etc., were stored, and I can only imagine how much space that takes up. Thank God for the Internet since otherwise I would have most likely considered it completely dead. Seems appropriate that my Garmin was resurrected during Easter week!

The Garmin Rises

I thought my GPS had gone to Garmin heaven. It wouldn't turn on and even when I put it on the cradle it wouldn't charge or connect to the computer. Fortunately this is the 21st century and we have the Internet. I binged 'Garmin Forerunner 305 dead' and came up with a link that told me how to reboot the thing. I tried the soft reboot first and nothing happened. Then I tried a hard reboot by pressing the power and mode buttons at the same time and it beeped and sprung to life! The device asked me if I wanted to erase all the data on it and I said no, which turned out to be the wrong answer. It shut down again and I couldn't turn it on again.

At that point I thought maybe I'd killed it. I tried the hard reboot again and it didn't work. I set it down for a few minutes and then tried once more, and it worked. This time I answered 'Yes' to delete the data and from then on it's been good. I transferred today's workout as well as Saturday's to it, and it asked me if I wanted to copy the profile from my computer to replace the one on the Garmin. I said yes, because the one on the Garmin was a default. Today's run seemed to go without a hitch, at least as far as my GPS goes.

The run itself was not good, though. I started out running into the wind, which was a good choice, but I'm still not 100%. Too many nights of interrupted sleep and a case of allergies is wearing me down. I did two and a half mile repeats, finishing at 4.5 miles. Work is wearing me out as well, and I can't seem to get ahead. Plus I'll be out of town next week, so there's a lot to do in the next several days. I felt relaxed on the repeats, particularly into the wind, but it just sapped what little strength I had too quickly. This wind reminds me of the Big D marathon last year in Dallas, and it makes me glad I'm not running it this year. Ugh, that was a killer.

Garminless

This fool forgot to plug in his Garmin after yesterday's run, so it was dead today. The bad thing is that it's still dead, even though I've plugged it in and left it for a couple of hours. This could be a problem.

Today's run was 6 miles, and I know the distance markers for that. I ran 1 mile as a warmup, then 4 miles at 'marathon pace,' and then another mile for a cooldown. That 4 miles is in quotes because it was darn windy today. How is it that the wind that's blowing against you so strong when you're heading into it seems to be nothing but a slight breeze when it's at your back? Honestly, that wind should have been pushing me along like a leaf. About 4.5 miles into the run I was absolutely worn out from heading into the wind for so long that I had to walk about 200 yards. The crappy night of sleep I had certainly didn't help either. It was a tough run but I made it through, and that counts for something in the long run.

And Just Like That.

...the grass is turning green, the sun is shining, people are mowing their lawns, and it's spring! It's amazing the difference a day makes. As I started my run this afternoon a couple of guys were mowing their lawns, and they were green under all the winter scrum (I don't know if that's an accurate term, but it sure seems like the right way to describe it). I was surprised at how warm the temperature was, almost 70 degrees. Going from cool weather to that was almost like running in summer. Well, not really, but close. I think it slowed me down some, and since I this was an easy running day I tried to keep it slow anyway. I ran 5 miles and saw a lot of people out doing the same. The wind was from the southwest and a little stiff, but nothing like it's supposed to be the next few days, from what I hear. I'm just glad it's spring. Now all that's missing is baseball.

Back to the Midwest

Spring is definitely not here yet in the good ol' Midwest. The temperature today is in the low 40's and rain has made it a better day to run inside than out. At least I enjoyed a few runs outdoors this week in Austin. Watched two more first season episodes of BSG while running 9 miles on the treadmill today. I guess this is the way I'll work my way through the series again unless the weather improves. Fortunately the forecast shows temps closer to 70 degrees this coming week.

At this point I'm definitely shooting for a half-marathon on May 16th in Leavenworth. Since I didn't get any speedwork in this past week I need to concentrate on that in the coming weeks. I won't say I've been lazy as far as other exercises go lately, but the truth is I've averaged about once a week with my dumbbells routine. I need to improve that, too. As I've learned over the years just those simple routines I do make quite a difference come race day.

Austin Runs

Spent the week in Austin for business, and was fortunate enough to stay at a hotel right by the river. All I had to do was walk across the street and I was on the system of paths along Town Lake. The first run was Monday afternoon after flying in that day. It was a beautiful, sunny day, and a lot of people were out to enjoy it. A multitude of folks was exercising themselves and their dogs. I ran 5 miles on the south side of the river from Congress Avenue west. I really enjoy the system they have in Austin, although there are a few places where you can make a wrong turn and end up on a dead-end. I just played follow the people and seemed to do okay.

My second run this week was on Wednesday afternoon, and the weather was much different. It was cloudy, rainy, and a little cooler. I still ran in shorts and a t-shirt, though, just as I had on Monday, and since I actually enjoy running in the rain it turned out just fine. That day I ran 6 miles, following the same path as Monday until I crossed over to the north side of the river and ran that path past Congress (where the bats dwell on the underside of the bridge) and then doubling back to Congress in order to get in the distance. That run was tougher than I expected, and I think the reason was that I had stood for the whole afternoon. Thursday was nice also, and I intended to run, but I ended up meeting some guys for dinner and decided to forego the run. Then I was going to get up and run before flying out today, but my right knee was sore and I did what you should never do - make the decision on whether or not to go for a run while I was still lying in bed. Rain is in the forecast for tomorrow, as well as some strong wind, so my plans will have to be flexible. All in all it was a good trip and I totally enjoy running in Austin. This particular traveler is grateful for such great trails and wonderful scenery, and if I lived there I would certainly be a regular.

Celebrating Spring!

Today was the first day of spring, and here in Kansas City we celebrated with about four inches of snow and strong winds. Yes, lots of snide comments all over the place both here and in the region. I was surprised at how quickly the roads and sidewalks became covered since it had been in the mid-60's yesterday. All this to say it was back to the treadmill, where I ran 8 miles. That's not much of a long run, but I didn't think I could stand much more since I was suffering from a bad case of cabin fever. It's off to Austin this week, where I should be able to run outside as much as I want.

A Jump in Temperature

It was in the low-60's today and I could tell the difference. My plan was to run 1 mile, then 4 at marathon pace, and then cool down for a mile. I stopped the marathon pace after 3 miles and then cooled down for 2, still maintaining a total of 6 miles. I'm not really sure if it was the temperature being that much warmer or if several nights of not sleeping well that did me in. Whatever the case my legs felt a little tired and I tend to blame it on the accumulation of a busy week.

The plan I made for the half-marathon training pretty much took my marathon plan and decreased the mileage on the long run. Today's would have called for an 8-mile run, so I've already decided I need to decrease some of the mileage during the week, too. That's supposed to be part of the appeal of running a half instead of a full, right? Even though half of the run turned out to be at a 'slower' speed, I noticed most of the time I was running 9 minutes/mile or so on the 'slow' speed. Overall the run took 52 minutes, which Garmin tells me averages out to 8:38/minute. All in all, even with a higher temperature, that's not too bad.

Hills at (Relatively) High Speed

I definitely ran the hills tonight. 7 miles total at a pace of 9 minutes/mile. Felt good the whole way. It was colder than I thought it would be, and once again I almost didn't take a vital piece of clothing - my ear warmers. But I stuffed it in my pocket and before I made it off the front step I put it on. The wind was very chilling out of the northwest, but once I started it wasn't too bad.

This marks the start of my training plan for a mid-May half-marathon. I think my previous best was 1:49 or 1:48 or something like that, so if I could lower that to 1:40 I'd be pretty darn happy. I'm not sure what pace that is. Guess I'll figure that out later. I have time.

Fun Inside Again

Just didn't feel like heading out the door today, especially after working on the evening shift last night. I slept until 10 this morning, which might seem lazy, but I went to bed at about 1:30 a.m. With half the family sick I wanted to get some good sleep. And then I didn't want to go out in the cool, breezy and semi-rainy weather and get myself sick. I ran 9 miles on the treadmill and watched not one, but two episodes of BSG. What a great show. And what a good run.

Cool but Still Runnable

The temperature was in the mid-40's with a breeze from the southwest, but I went for it anyway since it wasn't raining. For the first time this year I did a planned tempo run, warming up for 2 miles and then running faster for 15 minutes. I definitely ran too fast, with my tempo coming in around and under 8 minutes/mile. Lots of sick people in my house and I don't want to fall prey to whatever they have. During part of the tempo I felt queasy in my stomach, but of course I'm not smart enough to slow down. I did cut the run a whole quarter-mile short, though, and finished with 5.75 miles under my belt. I felt a little better after slowing down on the run and the hot shower afterward felt really good. I think I also overdressed some and overheated a little bit, too, I think, since the outdoors looked colder than it actually was. Oh well, no matter how it turns out, running outside is better than running inside!

Rain

Rain kept me inside for today's run, which doesn't seem so bad since I fixed the treadmill. I can actually run at a pretty fast pace and hear the television. So I ran 6 miles and watched a first-season episode of Battlestar Galactica. This worked for me in two ways, by satisfying both my need for exercise as well as my need to be a total geek. I love it when a plan comes together.

Almost Like Spring

Went on a 10-miler this afternoon and it was great! The sky was overcast and there was a little bit of a breeze, but overall it felt good. The temperature was in the upper 50's, right around 60 degrees. Once again I probably ran too fast, clocking a pace around 9 minutes/mile, but once again I just went with what felt right. To top it all off, I wore shorts! I stayed with a long-sleeve technical shirt, though, but I think this was the first time I've worn shorts on a run since sometime in October or so. I'm not ready to call this the beginning of spring because usually we have at least one more freeze, if not a full-blown snowstorm. For one day, at least, I enjoyed a nice run in good weather.

A Better Run in the Capital

Today was much nicer - sunny, warmer, and a different direction from Tuesday's run. I ran west instead of east and encountered less shade as well as a nice little bridge over a creek. Also bamboo stands, which I can't believe that the state really wants to keep around. And to top it off a brush trimmer who was slowly working on trimming branches back from the trail. Almost forgot the used condom in the parking lot, which went into a trash can with the use of a twig to pick it up and deposit it in the receptacle. Always makes me realize how classy people can be when I see things like that. As far as the running goes, I went 6 miles again and felt good. The high for Saturday is supposed to be in the 50's. I wonder what that feels like?

Running in the State Capital

It was actually quite unremarkable today. I'm in Jefferson City for the week with honorable daughter #1 for a field trip. She's at the Capitol while I went for a run, some lunch at Chipotle, and cruising around far too long looking for a library or someplace with wi-fi. Later I have a conference call to attend even though I'm on "vacation."

Being that Jeff City is on the Missouri River and the Katy Trail runs alongside the river at this point, I thought I'd run along the river this morning. I was wrong. The trail meanders through the low-lying countryside but the river is a good distance away. I found a parking lot and ran three miles out and back. The weather was a lot cooler than I was expecting, but I was prepared. The trail is pretty much level, and even though the experience wasn't anything to write home about I was glad to be running outdoors and on dirt instead of concrete or asphalt. The one thing I did miss was a good shower since the facility at the camp where we're staying is just what you would expect from a site with several cabins and a central bath house - low pressure, hard to adjust controls for getting the right temperature, and...well, let's just say I'm looking forward to being home again.

Best Treadmill Run Ever

I know I gripe a lot about the weather and having to run on the treadmill, but today was the best treadmill run ever. First, a bit of history.

Our treadmill has squeaked for the past couple of years. At various times I've tried to adjust the belt and its tension, but to no avail. Today I finally messed with the motor mount and adjusted it so that the drive belt was tight. And voila! No more squeak. Not one squeak the whole time I ran. That all by itself qualifies this as the best treadmill run ever.

I might have fixed it too good, though. To start my run I punched in 7 miles/hour and within a few minutes realized the pace was much faster than that. I lowered it to 6 miles/hour and that was still way faster than a 10-minute mile, but I left it there for the duration of the run. I may not be an expert, but after six marathons I pretty much know what a 10-minute pace feels like. This wasn't it. After running for 90 minutes the readout said I'd gone 9 miles, but I'm counting it as 11. As I was running I kept thinking that if I ran this pace during a half-marathon I would be pretty darn happy. My method might not be the most scientific, but that's what I'm going with today. Complaints may be left in the comments section, where they will be promptly ignored.

Yay, More Treadmill

6 miles on the squeaky thing. Too much snow on the sidewalk. Feeling puny the first half of the week but feeling better today. Geez, this sounds like Rorschach from the Watchmen. Must use better writing style next time.

Birthday Run

It seemed appropriate to have a long run today, both since it was my birthday and a Saturday. The temperature was right at freezing and there was ice on some stretches of sidewalk, particularly in the second half of the run. My nephew went with me for the first three miles, and it was nice to have a running partner. I took it easy with him and avoided the big hills. Previously he's done a duathlon and topped out at about three miles, so this was a good easy run for him. I went 10 miles total. It was another good run, and hopefully I can go a little bit further next week. Of course, we'll have to see what the weather brings. And this week will be tricky about getting some running in due to a couple of evenings already scheduled with activities. All in all I feel very fortunate to still enjoy running and to do relatively well at it as I get older. Maybe one of these days I'll advance to an age bracket where I can actually win something.

Therapy Run

It's been a very frustrating week at work (actually the last two have been). I didn't get to run Tuesday due to being at work late, so I really needed today's run. I ran 6 miles, at way too fast a pace, but it felt good the whole way. Pounding the pavement took out a lot of the pent-up emotion from feeling like a punching bag 9+ hours a day. This is one of those times where running actually serves as a form of therapy more than it does exercise. Now I can hardly wait until Saturday's long run.

Mid-Winter Run

I was thinking today about how I've been a runner now for over six years. I ran a little with my dad when I was a kid, and then some in college with friends in both Tulsa and New Mexico. Those were short bursts of energy, though, and usually fell victim to time or indifference. Running didn't stick until I moved to Kansas City to start work and found myself with a lot of spare time due to my family still living in Oklahoma while we attempted to sell our house. Only then did I become a runner. It's amazing to look back and see how far I've come since that first run.

I'd been riding my bike regularly, throwing it in the back of my truck and heading out to a nice trail on the eastern side of the metro area. For some reason that escapes me, probably because I grew tired of driving over half an hour each way to the bike trail, I picked up a cheap pair of running shoes at Target one day. I still remember my first run from the hotel. I ran less than half a mile and felt like I was going to die. I walked a little bit and then turned around, jogging back sporadically to the hotel. I suppose it could have ended there, but I wanted to improve. I kept doing it every day, and that was when I became a runner.

I decided that an investment in real running shoes would pay off dividends for my feet and legs. I was right. I bought New Balance shoes and the experience was totally different from the $12 pair in which I'd been running. Even on weekends back in Oklahoma I would run. I had a lot of fits and starts in getting to more mileage. I'd get to the point of running four miles and then either get sick or get too involved with work. It took a long while before I increased the mileage. I remember running a 5k at the zoo, and then the next year they increased it to a four-mile race. Those four miles almost killed me. I kept wondering where the dang finish line was. Not learning my lesson, I graduated from those kinds of races straight to marathons.

These thoughts were going through my mind this morning on my 10-miler. The day was gray and cold, but the run was a good one. Ten miles doesn't seem like a long run to me now, but as I thought back to when I became a runner, ten miles is actually a long way from that first run near the hotel.

Sudden Run

Today was one of those days at work. When I finally surfaced at 4 p.m. and headed out to my car, it was a balmy 30 degrees. On my home the idea occurred to me that this would be a good day for a run! Run out the frustration of work, run outside while I could, run and enjoy some quiet time, etc. So I did. Ran 6 miles and did my best to keep from speeding up as the events of the day kept coming to mind. Besides the obvious benefits of helping me unwind, I'm hoping that this will also give me that little extra edge of fatigue I need in order to sleep well tonight. Of course, with this cold weather I'd rather just hibernate for a few months, but that's not an option.

Global Warming Wanted

The temperature this morning was -14 degrees wind chill, and tonight it's 1 degree wind chill. Plus it's been spitting snow all day. Needless to say I stayed inside for today's run of 6 miles. I ran the first 4 miles at an 8 1/2-minute/mile pace and the last two half a minute faster. Work has been super crazy the last few days, so there was no chance of my skipping today's run.

For my indoor runs, if I haven't mentioned this before, I usually wear shorts and a sleeveless shirt I would normally wear in summer. I've gone shirtless before, but really I try to spare the family such a sight. My kids will be scarred enough without having to see that.

Icy Sidewalks

Today was my longest run outside since the marathon in December, if I remember correctly. The temperature was right at freezing, and it snowed yesterday but didn't stick too badly to the roads or sidewalks. In spots I had to run across a thin layer of snow and I kept an eye out for ice patches, avoiding them where they popped up. 10 miles was great on a day like this where the east coast is being hammered by a blizzard and we're set for 8-12 inches tomorrow and Monday. I saw about four other people out doing the same thing I was, so apparently I wasn't the only one trying to get in a good run before the storm hits.

Missing the Snow

Seriously, the weather called for snow flurries this afternoon and I thought it would be cool to run in it before it got too heavy. No snow, but plenty of cold. Tuesday I ran 2 miles on the treadmill and it did not go well. My timing was off and then I received a phone call. When I hopped back on the timing was off again. I should also add that the treadmill and the belt need to be fixed. After that I just stopped and called it a day.

Today I was determined to get outside, and I did. My right knee was hurting a bit, but I went 6 miles and never felt any pain. The wind was a little brisk but as usual, I sped up as I was running into it.

Still not sure what race I'm going to run next. I missed the Groundhog Day race in the caves, but I'm leaning toward a half in Leavenworth in May. Last year I ran a full in April and that was too tough to train for during the winter months. This year if I can maintain a pretty good base I think I'll be in a good position for the rest of the year.

Freezing But Runnable

Inside, outside, where will I run next? Last night it snowed, and this morning when we left for the Pinewood Derby there was light coating on the ground. By the time we left the races the snow had completely melted and the sun was shining brightly. It was also one of those days where the wind wasn't howling, so a run outside seemed to be in order. I ran 8 miles, and it was nice to be out. The temperature was right at 32, but hey, I've run in worse weather. I stayed at a pretty even 9:30 pace and that worked fine for me. All in all a good day.

Still More Treadmill

I briefly considered running outside today, but the temperature was just bone-numbing cold. I went 5 miles on the treadmill instead. If I was training for a race I would have gone out, but really, there's no need for that right now.

Unexpected Run Outside

The forecast for this week was horrible, and I ran into snow flurries on my way to work this morning. So I was a bit surprised when I left work, the sun was shining, and the wind wasn't blowing very hard. I rushed home, changed quickly, and hit the streets. The temperature was in the mid-30's and a very light breeze. What an unexpected blessing! I ran 6 miles. The nice day must have pumped me up since I ran at a sub-9 minute pace and finished the run in under 53 minutes. What an awesome finish to a tumultuous day at work. Time to relax...

Back Inside

Another nasty cold, windy and cloudy day, so back to the treadmill I went. I was only going to go for 9 miles, but I cranked up the speed and ended up going 10 in the time limit I'd set. The pace was 8 minutes/mile. I don't really like our treadmill's display and how you set your speed, but I've learned to cope. I suppose I should just be glad I have one, especially on days like today.

Outside!

Didn't run on Tuesday since I actually brought work home with me - trust me, there was no other way to get it done. But today I was pumped because the temperature was in the upper 30's and even though there was a breeze from the northwest I decided that wasn't going to stop me. After not running outdoors since January 3rd, which I insisted on doing because I knew it might be awhile before I had the chance again, today was the day. I ran 6 miles along the old familiar route - up to Flintlock and then back down 96th to Shoal Creek Parkway. 99% of the snow was gone from the sidewalks, but there were a couple of places I had to tread gingerly. Work has been a beast since I got back from vacation, and I certainly needed a day like today.

Light at the End of the Tunnel

I was hoping to run outside yesterday, but fog shrouded us until after noon. It had cleared by mid-afternoon, but the lack of sunlight meant the sidewalks were still covered in snow. I went ahead and ran 8 miles inside on the treadmill. It was foggy again this morning, but the sun is out and the temperature is well above freezing, so I'm hoping this is the light at the end of the tunnel. The forecast for this week isn't that great, but I'm not giving up hope yet.

Treadmill Intervals

Ran another 5 miles on the treadmill today. I mixed it up this time with three half-mile intervals at 8 mph broken up by quarter-mile respites at 6 mph, and then a final interval at 9 mph, which was a nice clip. I eyeballed the sidewalks on the drive home, but still too much snow out there for me to get outdoors. Maybe by Saturday.

Still Cold

And still running on the treadmill. Today I upped it to 5 miles, and ran half of it at a 7:30/mile pace. After a couple of weeks of easing back into it, I decided it was time to mix it up a bit and put in some time on speedwork. I felt pretty good, and since we've moved the treadmill downstairs where the temperature is naturally colder, I don't sweat as much. I suppose that's a good thing.

I Ran So Far Away

Not really, just thought a token Flock of Seagulls reference was in order for running 6 miles on the treadmill. Can't remember if I've said this already, but no idea when I'll be able to run outside again. Spent over two hours cleaning snow off the driveway and the weather will have to be a lot warmer to melt the big piles of snow all over the neighborhood and throughout the city.

4 Mo' on the Treadmill

More snow yesterday and today. Temperatures below freezing at least until next week. It's going to be a long time before I get to run outside again.

Snow and Cold

A LOT of snow left over from the holidays, and temps in the low teens, which combine to mean it was a treadmill day. Ran 4 miles on the black belt.

It's weird not having anything specific to train for at the moment. After over a year and a half of marathon training, this is the first time since early 2008 that I'm just running to maintain and exercise. I'm thinking about running a 5k Groundhog Day race at some of the caves here in KC. Other than that if my first longer race is in May I have a big long gap before the next distance run.

New Year, New Start

After four weeks off of running, I finally got back in the game the past two days. 4 miles each day here in Frisco, TX, with Alan. Today was a little cooler than yesterday, but I can't complain seeing as how the temperature in Kansas City is struggling to get into double digits. I meant to run with my brother while we were together in Longview but our laziness and finally the weather conspired against us. These two runs were nice and easy and that's the way it's going to be for a little bit as I decide what race to run next and then develop a training plan.

I also wanted to get a new pair of shoes before starting to run again since my last two pairs are pretty much spent after running a couple of marathons and all the requisite training for them. Went to Academy Sports in Longview earlier in the week and bought a pair of Asics Gel Nimbus 11. Spent more than I wanted to but I didn't want to wait for something to come by mail. They're silver and feel good, which is the best part. We'll see where these shoes carry me in the next few months.

Saving the Best for Last

This was marathon #4 in 2009 for me, and it was definitely the best in every way. I drove to Memphis on Friday and arrived about 2:30 p.m., within a minute of Alan and Brad, who came along as our support person. We couldn't have planned our arrival better if we'd tried. Packet pickup was quick and easy, and the best thing we got for free was an apple. Really, it was a good apple.

My goal before the race was to run it in 3:50 or better; my secondary goal was to finish in less than four hours, and the "salvage something from the race" goal was 4:10 and just finishing.

Saturday morning the race started at 8 o'clock, so we didn't have to get up especially early. That was a nice change. The temperature was just under freezing, but the wind was nonexistent. I'll trade temperature for no wind any day, especially on a race day. About 11,000 people lined up for the races. The organizers had us in "corrals," segregating us by expected finish times. Alan and I started in Corral #7, him since that was his target time and me because I'm a slow starter. Our group started at about 8:11. With that many people it was great to start in groups; although it was crowded it wasn't too bad and we weren't trying to elbow people out of the way.

The first couple of miles thundered south of the downtown area and then west to Riverside Drive. The view of the Mississippi close to the second mile was picture-perfect with the sun shining and the I-40 bridge in the distance. Then we turned onto Beale Street and ran by all the famous music and food joints before heading north toward the St. Jude Hospital campus. Alan, of course, had to stop and pee at mile 4, which added another thirty seconds to my time, dang it. When we got to the hospital campus a lot of the kids were out cheering us on and calling us heroes for running. That was nice of them, but they're definitely the heroes. An older gentleman had tripped and done a face plant right before we got to him. He was dazed and had a big raspberry on his forehead as he was being helped off the course by several people, poor guy.

The course was very flat with only a slight rise as we headed to Overton Park. The course wound through the park and the trees, which was really nice. At about mile 6 or so I felt good and started increasing the pace slightly to try and be at about 9 minutes/mile. As we got through the park and headed back toward downtown you could feel the group energy level pick up as the half-marathoners neared their finish. The good thing about that is you can feed off the energy a little bit, but once the course divides and you realize you're only half done it's a bit of a letdown.

We reached Beale Street again and passed through it going the opposite direction, at which point Alan stopped and doffed his pants and gave them to Brad. I continued on and aimed for an 8-minute/mile pace so I could meet my goal. I consumed my gel packs during the race at 7, 12, 17, and 22 miles. They definitely helped; tangerine and raspberry cream were the tasty flavors. There were aid stations with water and Powerade about every mile or so. Miles 13-18 went by quickly, and it wasn't until about mile 20 that I really started to feel the exhaustion. At mile 23 my calves started to cramp something fierce. They each felt like a lead ball but I was determined to not stop since I knew if I did it once I'd be doing it multiple times. It hurt like crazy but I ran through it and was fine the rest of the way. Around mile 15 I'd been passed by a couple of guys running about the same pace I was aiming for, so I kept them in sight until mile 25 and that seemed to help a little.

I always say the last mile of the race is the longest, and that proved true once again. The race finished in Autozone Park, home of the Cardinals' Triple-A affiliate the Memphis Redbirds. I knew the stadium was up there somewhere but it remained elusively out of sight. At that point I was on autopilot. I kept looking down at my Garmin, expecting to see my pace had slowed, but I was still going at 8 minutes/mile. Guess all that speed training actually pays off since your body will keep doing what it's been trained to do.

Once to the ballpark the course entered the stadium behind the center field wall, where I emerged and took a left on the warning track and then down the first base line to the finish. Got my silver cape and medal and then wandered to center field so I could watch for Alan. My unofficial time according to my timer was 3:49:53 and I was exhaustedly happy. Alan came in at about 4:07.

This is the part where I compliment the organizers: we departed the field and walked up to the concourse level where the after-race food and drinks were set up for the participants. You had to have a tag from your race number to get in, and wow, did they have food. After the race in Dallas in April, the 5k and half-marathoners had descended like locusts on the refreshments and there was nothing left for the marathoners. Not the case here. There was pizza, bagels, bananas, oranges, donuts, water, etc. A great big THANK YOU to the organizers, and I'll also say that from registration to packet pick-up to the start all the way to after the race, this was the best organized race I've ever seen. I had a couple of bottles of water, half a banana, and a Krispy Kreme donut.

The hotel had a nice hot shower waiting, and after resting for a bit we went to The Rendevous for some ribs. Talk about hitting the spot. After heading to another spot and watching Alabama demolish Florida for the SEC championship, we went and found some more ribs. The rest of the evening we spent listening to some good music. What a great experience.

My official race time was 3:49:51, and I finished 69th of 234 in my age bracket. Overall I was 556th out of approximately 2,450 people. I was the 432nd male and my overall average pace was 8:47/mile. Here are my splits:

Mile 6.2 - 59:26, 9:37 pace, Rank 155 in my age group
Mile 13.1 - 2:01:29, 9:17 pace, Rank 140
Mile 20 - 2:58:21, 8:56 pace, Rank 93
Finish - 3:49:51, 8:47 pace, Rank 69

If I was someone studying those results, I'd look at that and figure out what kind of freak gets faster as the race goes on. I look at some of the other results and am amazed at how some people run the same consistent pace the whole time. Guess that's something to shoot for next time.

Speaking of next time, I think next year I'll concentrate on half-marathons and run a full one late in the year. That way I can concentrate on speed and getting faster. Even though I enjoy being in such good shape, running four races in one year takes a lot of time and there are a few other things I'd like to do. Memphis turned out to be the perfect experience and perfect day for racing, at least for me. It was a great time and I definitely plan on doing it again, although maybe not next year. I don't recommend an 8-hour car ride the day after the race, but what could I do? All in all it was an awesome experience and I think I definitely saved the best for last in 2009.

And Now It's Showtime!

Ran 3 miles tonight at dusk, with the temperature at 37 degrees and a wind chill at 28. The weather page says the wind is from the NNW at 11 mph (Yahoo!'s page says 15 mph), but I think both are selling it a little short. I ran mostly east to west, but when I turned the corner back into the neighborhood I had flashbacks to the Big D Marathon in April. If I had to run a race in this weather it would be just as brutal as that day was. Like I was thinking, the wind was blowing harder than what the web reported.

Three more days to the race, and then I'm done for the year. The only other running I might do in December would be with my bro in Texas after Christmas. And trust me, that will be for fun and not real intense. In the words of John Hiatt, let's go to Memphis in the meantime...

Final Speedwork

Today was the last day for speedwork, and it went very well. I ran 6 miles which included a 15 minute tempo run. The average pace for the speedwork was 7:40/minute and it felt pretty good. The full moon was out and that was nice, especially since a good portion of street lights on Shoal Creek Parkway are not working. Even though the temperature today was higher than yesterdays, it seemed cooler tonight. This time I was smart enough to wear a stocking cap. One more run of three miles tomorrow and then it's race time!

Only Five Days Left

Wow, the race is coming up quickly. Today was a 6-mile easy run, and I kept it about 10-minutes/mile. The weather was a little chillier than I thought. I took my mittens, fortunately, and I could have used some ear protection but it wasn't horribly cold. Some minor frostbite that'll require the removal of at least one lobe, but other than that...

I keep looking for a cheap last-minute flight to Memphis, hoping I can avoid a 9-hour car trip each way. It looks to me as if Memphis suffers from not having a discount airline like Southwest renting a few gates at its terminal since all of the flights are vastly expensive. I found one the other day for $508 on a certain travel site that uses a former starship captain as its spokesman. The trip lasted over thirteen hours and went from KC to Detroit to Indianapolis to Charlotte to Memphis. Seriously? Who does that? Some people may gripe about them, but Southwest is my favorite airline and they would never pull that kind of crap. They're affordable, the stewardesses (yes, I said stewardesses, not the modern 'flight attendant' PC term) are a hoot, and they're always on time. Sigh. Barring a last-minute discount it looks like I'll be driving. That's okay, because at that price all the airlines that keep charging an arm and a leg and don't realize you can actually fill up your planes with cheaper fares and become profitable can all go to hell. I'm sure they'll get bailouts soon anyway.

Turkey Trot + Long Run

Thursday the older three kids and I ran the Parkville Turkey Trail Trot again. This was the first time for The Boy (tm) and he ran the whole way. I was proud of all the kids. The weather was cool with a very stiff breeze out of the west. That made standing at the starting line a lesson in enduring a little cold. The sun was shining and we had a great time. Next year all four kids want to run, as well as the wife, so we'll spend a nice little bundle in registration fees. I don't mind, though, since it's fun and a good tradition.

This morning I ran my final long run and definitely felt the effects of the holidays. The food and drink, and the latter more than the former, caused me to feel sluggish. The weather today was awesome, probably in the fifties by late morning when I started and climbing to over sixty degrees this afternoon. Only one week to go until the race. I have a few more easy runs and one mild speed session planned. I'd like to find a cheap airfare to Memphis, but when I looked today the lowest price was $504 for a trip that would take me to Detroit, Indianapolis, and somewhere in North Carolina before arriving in Memphis thirteen hours later. Yeah, I'm still planning on driving at this point.

More Treadmill

'Twas a dark and misty night, so I stayed in and ran mile intervals on the treadmill. Listened to Pastor Barry's sermon from last Sunday since I was at work, and then some Bear McCreary. I ran 7 miles total and am hoping that the weather will be passable for the Turkey Trot in a couple of days. Three of the kids are running with me, and I think back to the days when I thought running 5k seemed like permission to come home and pig out on Thanksgiving dinner. Amazing how things change in just a few years. It'll be fun to get out with the kids, and this will be The Boy's first 5k. After ten straight days of work, I'm looking forward to relaxing with the family. And who would have thought running three miles would qualify as relaxing?

Work and Run

Arrived at work at 6 this morning, and still managed to get a long run in before darkness fell. The weather for my 15-miler wasn't too bad, a little on the cool side but not bad enough to have to bundle up in ear warmers and gloves. The run was okay, but I keep having this feeling that all the running this year has piled up and my legs never feel real fresh. I don't have any problem completing the runs, but it seems like I haven't had any "great" long runs for a while. Seems that four marathons in a year might be over my limit, which is okay because next year I plan on doing one, maybe two, and concentrating instead on half marathons. I'm thankful for good weather, though, and hopefully it continues a little longer, say another week and a half?

I Love the Whirling of the Dervishes

How many middle-aged American males do you know who run 6 miles with Kate Bush playing on the iPod? Well, now you know one. Listened to the last few songs of Hounds of Love and then all of The Kick Inside. Not your typical running music, but certainly enjoyable.

I hustled out the door to catch a little sunlight, especially since I didn't run on Tuesday with the cold rain falling. This was another 2x800 session, and I found the toughest part is to keep running after the second interval. Especially since the second one ends at the bottom of a hill and the next part is up to the summit and then somewhat downhill for a mile. Even though it was clear the weather was cold and I wore a stocking cap and the mittens, although I probably could have worn another layer and still been fine. This weekend I'll be working, so I have to find time to fit in a long run.

Winter Interruption

Looks like actual winter weather is interrupting my training. The weather today is cold but not quite freezing, rainy, and windy. This was my first time on the treadmill in I don't know how long. 6 miles accompanied by Chickenfoot on the iPod. This was also my first time running on it since we moved the treadmill downstairs. I like it better down here. Tomorrow could be more of the same.

75 Miles to Memphis

That's how many miles are left in the training plan until the Memphis marathon on December 5th. Today was a looooong run, 20 miles' worth. The temp is in the upper 40's with low clouds and just enough mist to mess up my glasses. I wore the rose-colored lenses to protect against what UV rays were out there and the occasional glare as the sun tried to poke through.

Today I went very, very slow. In fact, my average pace was 10:30/mile. With a run this long, though, my objective was to finish, especially since I've had a couple of long runs that were not of the usual quality. At about seven miles I stopped by the house, downed a gel pack, strapped on the bottle belt, and continued with the rest of the run. It wasn't until mile 17 that I realized I hadn't had another gel pack. Gee, that sure would have been useful a few miles before then. I didn't have a bad run, and I didn't have a great run, so I suppose I would classify it as decent. The 10-mph breeze from the northwest certainly kept things cool, requiring gloves and ear protection. I finished feeling pretty good (no doubt from the energy gel three miles before) so I think as the taper starts I'm in pretty good shape for the race.

The Toes Knows

Today was one of my new favorite workouts: 2x800 during a 6-mile run. As I probably mentioned when I did this before my last race, it's just plain fun to go all out for about three minutes at a time. I told the wife I even ran faster than a 4-minute mile, albeit for only a few seconds. This is a good, tiring workout that lets you feel the wind through your hair - if you have any. The weather was cool, and a nice stiff breeze from the south made it interesting, but at least that was against me during the downhill part. Still, it was cool enough to wear a long-sleeve technical shirt and long pants.

And now for an update on the toes: last night I was at a chain bookstore looking through the running section, and I found a book by Hal Higdon, who was the speaker at the Columbia Heart of America Marathon in September. The book had him answering questions about various aspects of running, one of them being the "black toe" malady that infects long distance runners, including yours truly. With all due respect to Mr. Higdon, who has way more years of success and experience than I do, there is no way I'm sticking a needle through my toenail to drain the blood underneath it when a blood blister forms. Yeesh. After that race in Columbia, I've lost three toenails on my right foot. The big toe, which has grown back about halfway, will take many, many months to look normal. The second toe is strangely intact, but the middle toe is just weird. The blood was under the left side of the nail, which I've had to cut away since it was coming loose, but the right side of the old nail is hanging on for dear life. The fourth toenail came off completely the other night, while the pinky just ignores the rest and seems to be fine. And the toes on the left foot? They look at their brethren and snicker because for some reason, nothing bad ever happens to them, even on a hilly run like the course in Columbia.

And that's way more info about my toes than I've ever written, anywhere. My shoes have plenty of room in the toebox, but the problem is - and the wife has been proven right on this one - sometimes the toenails get too long and jam up against the top of the shoe when I run, and that's what causes the problem. It's a good thing we're not judged by our toes, 'cause they're just funny-looking, injured or not.

The Sun Also Sets

I was anxious to get out and run this afternoon when I arrived home. The sun was shining and I wanted to run in the sunlight for a bit, which I did. But boy, did it set fast. By the time I'd run two miles it was pretty much gone. It was nice while it lasted. The breeze was a touch cooler than yesterday, so along with shorts I wore a long-sleeve shirt. Still can't complain, though.

It's funny how I used to hate intervals, but after several years of doing this I actually enjoy them. Tonight I ran mile intervals, three of them, just like last week. At least I think it was last week. The total damage tonight was 7.5 miles. The past week or so I've been in a music-less mode on my runs. I guess it's just a phase I'm going through. Since I probably won't wear my iPod in the race, and I don't even know if they allow them or not, it's good to go with the sounds of nature once in a while. You know, like the idiot on the motorcycle gunning it up to 70 mph on a city street, or the idiot in the truck with the loud exhaust, or the idiot who honks his horn at you. Come to think of it, that's likely the reason I started listening to music on my runs in the first place.

Back to the run, during the intervals I managed to not only keep the average pace below 8 minutes/mile, but actually went faster with each interval. The first interval pace was 7:57, and the last was 7:44. Felt good at the end, and it feels good to know tomorrow is a holiday and I can sleep in a little before we head to a Veterans Day parade in Leavenworth.

Weenies

It was only 5:30 p.m. when I left the house to run, but it was nearing dark. A month ago plenty of other people would be out at that time, but not any more. Is everyone afraid of the dark? It's not like it was cold outside. In fact, it was rather pleasant. Either I'm weird or everyone else is a weenie. And in my little world, I'm the normal one. Heh.

In my solitude I ran 6 easy miles and tried to take it easy. I think I was successful, for the most part, since my overall time was just under 60 minutes. Who would have thought I'd be running on November 9th in shorts and a technical t-shirt? I also did my upper body and ankle weight workouts before running, and I plan on continuing those three times a week until the race. Maybe it was because I gave blood yesterday, but when I tried pull-ups I couldn't do as many as normal. Or maybe I'm out of practice. We'll see how it goes when I do those exercises on Wednesday.

Tougher than Expected

I learned several things during today's run, which was 15 miles and somewhat labored. The weather was absolutely gorgeous, especially for a November morning. The temperature was in the mid-60's, the sun was shining, and there was a nice breeze from the south. What a great day for a run!

I haven't been faithful the last few weeks with my upper body and ankle weight exercises, and today I felt the result of that. My upper body felt fatigued and my hips were a little sore. Also, I haven't done regular long runs the past couple of weeks, last week's because of not feeling good and the week before was divided into three parfts when I ran a 5k race. All that combined to make today tough. The marathon is in four weeks, so I persevered, knowing what's ahead. Hopefully that counts for something. I was going to run the hills of Flintlock today but ended up circling Pleasant Valley Baptist Church four times but then walking a third of a mile before heading down the hill.

Fourth Day

As I usually don't run four days in a row, I thought this would be worth noting. Also, as I remarked to the wife earlier, a week ago at 5:30 p.m. there were several people out walking and running, but after the end of daylight savings time last weekend, tonight I was the only one out. Does that make me obsessive?

I ran 7.5 miles total tonight, and it's probably good I'm traveling to Baltimore for a few days and won't have time to run since my legs could use the rest. Tonight's workout included three 1-mile intervals at 8-minute miles (or better) followed by 800 meters of recovery. I'm noticing that the recovery runs and easy runs are still at a fairly quick pace (for me) at 9:30 or just a little quicker. It's funny because I'll feel like I'm trudging along and look at my pace and it'll say something like "9:23" and I'll say to myself, "Wow." Interesting how all that training combined with cooler weather actually pays off. Let's hope that carries over to the race in about a month.

After Dark

This was the first run in the evening since Daylight Savings Time ended this weekend. I left the house about 5:30 p.m. and it was already getting dark. It was nice and cool, but not too bad. I wore shorts with a long-sleeved top and a race t-shirt over that. After my walking warm-up I decided to put on my knit gloves and kept them on the whole time. All in all the weather was perfect for a nice, easy 6 miles. One change, though, since the sun wasn't out. I went without my sunglasses, for obvious reasons, and this was the first time in a while I've been on a run where I couldn't see clearly. Bummer. I could have worn my regular glasses, I suppose, but I prefer not to due to the whole sweat dripping off my brow thing.

Gorgeous Days

After not feeling good for several days in a row, which combined with cold, rainy weather caused me to skip Thursday's run, the weather went fantastic. Saturday started out nicely chilly and I went out for 18 miles and stopped at 7.4. I just wasn't feeling good from my recent bout with sickness, which I refused to give in to. But I suppose I did with my run, and decided that it was better to stop than to run myself the rest of the way to sickness.

Normally today would have been a day off, but the weather was way too nice to resist. I ran 8 miles in the sun in about 60-degree temperatures. And I felt so much better than yesterday, too. I tried to run at a pace that felt good and found I was running too fast. Or at least that's what my Garmin said. The last mile I finally throttled it down to closer to 10-minute miles as opposed to the 9-minute or better pace I'd been running. I found out later that this was the first day an American has won the NYC Marathon since 1982, and that means it was a really good day for runners all over the country.

Stupid Deer

This is the second time in a week I've seen deer standing by the sidewalk while I ran. Today I saw two of them and thought they were going to run into the traffic on Flintlock. Fortunately they scampered back into the woods. What pests.

I ran 7.6 miles total, with 6 miles at marathon pace. I kept it as close to 9-minute miles as possible and was mostly successful. The weather was cool and the sky was overcast, and I briefly considered not going out, but I thought this was definitely a possibility for how the weather could be on race day, so I went. Not really much of a choice, was it?

Crisp Fall Day

The weather was a little cooler than I thought it was going to be when I set out for my run dressed in a thin, long-sleeve athletic shirt and shorts. But I warmed up a couple of miles into it and the breeze wasn't too bad. I went 6 miles and kept throttling back to keep it closer to ten-minute miles. It was a nice evening. The sun sure does seem to be going down earlier, though.

14 MIles in Three Acts

This was definitely not the normal way I'd run 14 miles. First, I headed out the door at 6 a.m. for a 5-mile warmup. Then at 8 a.m. I ran in a 5k race that is a benefit for our neighbors. They have two children who have Osteogenesis Imperfecta, better known as brittle bone disease. A gym in Liberty sponsors a race that contributes to the OI foundation and several of our neighbors were there. This was the second year for the race, and this year I won (really?) the 5k in 25:05. If there'd been any 17-year-olds from the high school track team they would have kicked my rear, but at least I beat my 13-year-old. Which is good, becuase in a couple of years I'll be that much closer to middle age and she'll be way ahead of me.

After we returned home I ran another 6 miles in order to complete the mileage I needed for today. Since I missed my run on Thursday, not only did I get in my mileage today, but I also fit in a speed workout. Not the way I'd do it every time, but for today it seemed to work.

9 Miles on Dead Legs

The legs felt dead tonight and it was a struggle, but I decided I wasn't going to give up. I ran a mile for warm-up, and then 7 miles at marathon pace. That pace ended up being close to 9 minutes/mile until the last few, which were in the 8:30 range. To finish it off I ran a mile for cooling down. I think maybe I've been eating too much junk food, such as a cinnamon roll at work this morning. But it was for a fundraiser, so you can't fault me for that, right? Yeah, I need to lay off and eat healthier.

The Weatherman Was Actually Correct

How often does that happen? Today the sun was out and the temperature was just right at about 70 degrees. I ran 6 miles and enjoyed every minute of it. I don't usually run with my phone, but there was a production problem at work today and I received a call that all was good to go about 20 minutes into the workout. Lots of people out walking, running, and biking today, which was appropriate given the beautiful weather. Now if it would only stay this way.

Waiting for the Sun

Another cold and breezy Saturday morning run here in middle America. Today was the KC Marathon, but I ran my own course here by the house and opted to save the money this time around. I ran 13.1 miles like I would have if I'd gone to the race. I started out very slow and it took me a while to warm up. I went from 11-minute miles to sub-8:30 by the end of my run. The sun almost poked through a couple of times, but it seems a little shy after being out of sight for so long. The temperature is supposed to climb back to the 60's by tomorrow, which will be a nice change and a little more reasonable. I can hardly wait.

Twilight Run

Cloudy still, and don't think I've seen the sun all week. Ran 8 miles today that included four mile-long intervals at 7:30 pace or less. Once again I ran up to Pleasant Valley Baptist Church, but this time I only did two turns around the parking lot. Once again the temperature was in the low 40's with a little bit of a breeze. Today I didn't wear the ear warmers, though, and that turned out okay. Apparently the boy saw the knit gloves I wear sometimes when running, and thought it was amazing that I could get such small gloves on my hands. I thought that was amusing.

What a Day to Run

The temperature is in the low 40's and mist was falling during today's run. As soon as I finished and started walking up the hill for my regular cooldown, it started raining a little harder, and by the time I was done warming up with a nice hot shower it was actually raining steady. Today was a 7-mile marathon pace run all wrapped up in a total of 8.5 miles. I ran up to Pleasant Valley Baptist Church and circled their parking lot six times since it was fairly level. I planned on keeping up a pace of at least 9 minutes/mile, but ended up with an average pace of 8:23/mile. It seems weird to be wearing my tights under the running pants and layering shirts, but the weather is forcing my hand. I started off wearing my rose-colored lenses but they kept fogging up the latter half of the run so on the third lap I ended up taking them off. This felt much more like a late November run than it did mid-October. Guess I'll blame global warming again.

Keeping it Slow

Today my goal was to keep it slow. After Saturday's run and into yesterday, I had a little pain on the outside of my right kneecap. I probably should have iced it but never got around to it. The pain was never very bad, but it just seemed kind of odd. So I was very conscientious about running very slow and trying to keep in mind running with good form. I was successful on the first goal, with my average pace for the 6-mile run at 10:40/mile. We'll see tomorrow morning if I was able to meet the second goal.

Is Winter Here?

The temperature went down to the mid-30's last night, and was around 40 degrees when I went out for today's long run. I was planning on going 15 miles, but ended up doing only 10. The wind was blowing nicely out of the north, and even though I felt strong and considered continuing, I decided I was tired of the wind. Yes, I wussed out again. But today is my anniversary, so I can do whatever I want. Within reason, of course, and that included cutting my run short.

I've registered for the marathon in Memphis, which I believe is on December 5th. Guess I'm committed now.

Windy Hills

Today's 6.6 miles was almost too cool. I think the last vestiges of summer are blowing over the horizon. Today was hill repeat day, and despite the breeze it went very well. I take hills as a challenge and attack them, so I actually enjoy workouts like this. I ran a couple of miles of warmup before getting into the heart of the routine. On my way back I ran into a lady we used to go to church with and who is about 60 years old - might have mentioned her on here before. She won her age group in the KC Zoo Run as well as the Hospital Hill Run, and she is planning on running a marathon in Olathe (I think) at the end of November. She's quite the runner. Of course it'll probably be that long for me before I can win my age group. Sad when you have to rely on attrition to thin the field.

Windy Fall Run

Ran 6 easy miles, and actually kept it pretty easy today. I think the lack of sleep while camping caught up to me since I felt like going slow and keeping it that way. There was also a very stiff breeze threatening to turn cooler. I enjoyed it all, though, and it certainly beats running in high heat and humidity. I sweated a little more than I thought I would for such a cool temperature, but maybe it was a little more humid than I thought. Or maybe my body was telling me to go slow since it was worn out. Whatever.

One thing I forgot to mention from Saturday's run was that I went the whole 12 miles without fluids or gel. I had done the same the weekend before when running 10 miles, so thought I'd try it at a little bit shorter distance. The temperature was cool so I didn't miss it and didn't suffer any ill complications. I certainly wouldn't try it during higher temps, and I'll take something during the coming weekend's 15-miler, but it was an interesting experiment that seemed to work. I think of it as getting my body used to a little more stress and hopefully that will pay off.

Break from Camping

We're camping this weekend, but the boy had a birthday party in town. So I brought him in and ran while he went to the party. It was extremely nice to take a nice, long hot shower after being out in the cold wind all day yesterday and today. I almost cut the run short just to have more time out of the wind, but told myself no excuses today. I ran the full12 miles and did a little exploring since I didn't really have a set route. Ran through a nice neighborhood by the golf course and discovered there's a club house set back there. Nice looking homes, and also look expensive. I'll just be content with enjoying the view as I run past.

Another Great Fall Day

Ran 7.6 miles today, including 6 miles at "marathon pace." I tried to keep it at or below 9 minutes/mile and was largely successful. The weather was just above brisk, the sun was shining, and the breeze was stiff from the northwest. It was a great day for a run! As with the hill run on Tuesday, this one also had some good hills. I went up to the big church, which is a nice big hill, and I'm trying to concentrate better on the downhill parts of my runs. This is so I don't have calf-cramping problems as I did in my last race. I hope.

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.

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.

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.

Autumn is Here

Beautiful first day of fall. 5.7 miles easy. Perfect.

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.

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.

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!

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.

So Much for an Easy Run

It was supposed to be an easy 5-miler, but it didn't really turn out that way. The temperature was cool, almost too cool with the breeze when I started out, but it was great for running. The Garmin says my average pace was 9:21 per mile, and looking at the chart I can see my pace was very erratic. I tried to keep it slow, but it just wasn't going to happen. With exactly one week to go until the race I thought I'd see how an "easy" run would feel at a little faster pace, and it was a very good run.

One week out and the weather forecast is predicting a low of 60 and a high of 80 and mostly cloudy. Boy, they just don't know, do they?

Last Long Run

Feels like this training has been up and down, but maybe that's just all the hills. This morning was awesome for running. The temp was about 60 degrees, and the sun was shining but had that early autumn feel. Plus the intermittent clouds broke it up nicely. I started down Shoal Creek and ended up exploring a little bit. For instance, I didn't realize there was a police academy (not the movie) just 5 miles away from here. On this out-and-back route I went 10 miles and came home to some pancakes and bacon. Not a bad final long run before the race, which is now only nine days away! The long-range forecast now says the low temp will be 64 and will warm up to 88 degrees on the day of the race. I think that's a little warmer than they were advertising a few days ago. Not a good trend.

Smooth Ride

Continuing the car metaphors, today went much better. I told myself when I went out that I was going to have a stronger run, and sure enough. I went 6.4 miles with 2-4-6-4-2 fartleks. The first four- minute interval was actually more like three since I didn't hear my Garmin chime after the first two minutes. The clouds looked like they were threatening rain, but the actual storms had moved off far to the east. The temperature was great and it's expected to stay very nice for the next few days. That helped since in my last interval I tried to keep the pace at sub-6 minutes/mile and was mostly successful. One more long run and then it's tapering time for real.

Flat Tire

Bleah. You'd think I'd learn not to run in hot weather. But I never do, and I tried to do mile repeats today. I did one, at a reduced pace, and then walked a half-mile before jogging back home. Legs felt bad, never did get into a good rhythm, and just plain stupid for not waiting until later in the evening. 5.3 miles overall. What an idiot I am sometimes.

Clicking on All Cylinders

Tonight's 6-mile easy run was great. Nice breeze to keep the temperature down and still an autumn-like afternoon. Definitely atypical for 24 August in Missouri, but I'll take it. The run was indeed easy, and I noticed that the hills I normally don't look forward to actually weren't that difficult. In fact, after I ran a couple of them I had to think back and ask myself if I'd actually run them. I suppose that's a good sign.

Last Really Long Run

...before the race in a couple of weeks. I ran 15 miles this morning starting at 6 o'clock. And if the weather is like this on race day, I will be a happy man. The past few days have had a feeling of autumn about them, but I have a feeling that's about to end. Nevertheless, this morning's temperature was probably around 60 degrees and didn't get much higher than that, even when the sun came up. A few other people were out walking and running, but not as many as I thought there would be. Even saw a couple of women jogging together in long-sleeve shirts and long pants. Personally I didn't think it was that cold.

This wasn't one of my strongest runs, but I'm feeling pretty good as the race draws near. I keep running lots of hills, especially on a long run like today. It'd be nice if I was overprepared for the hills in the race, but I doubt that'll be the case. Today's pace was right at 10 minutes/mile, which was just right. The past two weeks on my long runs I have purposefully kept from looking at my pace until the last mile and ran by how I felt instead of by the numbers. I think it worked out better that way.

Nice Tempo

Today was a great day for running. A stiff breeze out of the west but not too bad, a mix of sunshine and clouds, and a temperature of 70 degrees. I ran 6.7 miles and included 30 minutes of tempo running. During that time I went 3.65 miles and kept the pace at 8 minutes or below most of the time. All in all it was a good tempo, especially considering I've been up since 4 a.m. due to the dog. I felt like taking a nap when I got home, but I told myself to treat it like I was running at 6:30 instead of 5 p.m. Guess I'm good at fooling myself since it worked.

Killer Hills

I went for the challenge today - Yasso 800's on the hilliest route around here. I went 6.8 miles total with 6x800. I could have chosen a flatter route, but that's all relative. The point of these intervals is to run the 800 meters at the pace you want for your marathon. So if my goal is to run a marathon in 3 hours and 40 minutes, I should run the 800 meters in 3 minutes and 40 seconds. That translates to a 7:20 pace on my Garmin, and for the most part that's what I ran. Interval #4 was a little slower due to a long hill, but I still managed to keep it 8:30 and lower. #5 was the steepest hill but I did better on that one because the first part of the interval was downhill. And let's just that after #6 I was ready to stop, but after walking for about 15 seconds I went ahead and jogged the last half mile. Slowly.

Boy, this speedwork on the hills better pay off or I'll be cranky. And nobody wants that.

Wet Air

The temperature was great, the sun peeked out from behind the clouds a few times, and the air was saturated from the rains that soaked us all morning. When I returned from my 6-mile run my neighbors commented on how sweaty I was since the evening was so mild. Other than the humidity, the run went nice and easy. I stretched out some lingering sore spots from Saturday's long run, but nothing too bad.

It's amazing how my body's response has changed in the past couple of years. When I was at this point in my first training plan I thought I was going to die. Now it seems routine. Sure, I have my bad runs (see the Saturday before this last one) and I won't say a 20-mile run is easy, but now that I've done it several times my body doesn't rise up in revolt as before.

Made the hotel reservation for the night before the race, so I'm all in now. The hotel close to the finish line had a bunch of bad reviews online, so I went with the one close to the start. It's also where I pick up my packet and the location for the pre-race pasta dinner, which I also signed up for. Should be a good time.

Running With My Back Against the Wall

That's what I kept telling myself this morning. With a shortened "long" run last Saturday and only three weeks until the race, this was it. I was up against the wall and if I didn't have a good run then the race would be really tough. So I went out with that attitude and had a good, strong run. I ran a lot of hills, which should come in handy in Columbia. The weather for this 20-miler was great. I started at about 5:15 a.m. in the dark, and when the sun came up it was mostly overcast. The sun poked through the clouds a few times, but nothing major.

This was also my first run with my Bolle sunglasses and insert. Yesterday I picked up the prescription insert from eye doctor. When I stopped by the house at about mile seven I put on the sunglasses. Wow, it was so incredibly nice to be able to see when running! I've been doing this for about six years now, and other than the rare occasion when I wear my regular glasses I usually wear non-prescription sunglasses. Since my lenses are so funky having sunglasses made would have resulted in something I wouldn't have been happy with. The ladies at the eye doctor recommended the Bolle with the insert, and they work great. I am very pleased with the outfit. I would say I wish it had been sunnier this morning just to see how great they actually work, but I'd be lying. I know I'll have plenty of opportunity to check them out.

More of the Same

Another supposed 10-miler that turned into a 6.5 mile run. I got up fairly early and did three mile repeats. Once again about an hour was all I could take of the warmer weather. I'm thinking the high-mileage plan might work better during winter, but then again it's so bitterly cold at times that breathing in the cold dry air for 90 minutes probably isn't a good idea. I painted a lot today, and with the long run coming up on Saturday I need to take it a little easier tomorrow. I probably won't, but I'll try.

High Mileage

Maybe a high-mileage plan isn't the thing for me. The total this week is supposed to be 46 miles, and today was supposed to include 10 of that. Or maybe it's just the hot weather that is keeping me from it. I went 6.5 miles, almost 5 of that was at "marathon pace." I tried to keep it at about 9 minutes/mile, but it was tough. At one point I was going too fast, and then other times I was going about a half-minute too slow. I ran on Shoal Creek and tried to stay in the shade. I don't know, maybe it's just too much to expect to run 90 minutes or more on a weeknight.

Much Better Run

Even though this was just an easy 6-mile run, it went much better. The temperature was in the mid-80's. It rained earlier in the afternoon, but the clouds had cleared by the time I headed out the door. Still not too bad since I kept the pace at about 11 minutes per mile and intentionally took it easy. With the race four weeks from today it's time to bear down and make sure I have good workouts, especially this week since Saturday is my last long run, the always-fun 20-miler.

What a Weenie

Got out of bed before dawn cracked this morning and was on the road by 5:30. Usually it takes a couple of miles for me to warm up, but this morning that never seemed to happen. I didn't sleep good last night, either. When I came back to the house at 7 miles to pick up my sports drink, I decided to go ahead and pack it in. Yes, I weenied out in a big way. My "long" run this week was shorter than my two speed-work runs. I'm considering this my normal bad run during the training plan as well as a week to back off and decrease miles before increasing again next week. At least that's what I'm going with this time around.

More Yasso 800s

Went a total of 7.6 miles with 6x800 repeats. Again I waited until the sun was going down and it paid off. Interesting note, though, from the Garmin. On the last couple of repeats it shows my heart rate was 99% of max. I suppose I should find out if that's good or bad.

Evening Run

The moon is shining, and the temperature is still 80 degrees at 9:20 p.m. Today I ran a total of 8.4 miles, which include a 1-mile warmup, 7 miles at marathon pace, and a little less than half mile of cooldown. My average pace for marathon pace was 8:40 per minute according to my little Garmin friend. I think I'm going to pay for the 32 ounces of sports drink I just drank right before bedtime, though.

I Earned That Six Miles

The temperature when I got home from the run was 92 degrees, according to Yahoo! weather. The 'feels like' temperature was 97. That was at 7 p.m., and I'm not sure the temperature had gone down any since when I started the run an hour earlier. I took the water bottle with me and used probably half of it on my head. These runs wouldn't be so bad except for the neighborhood. And I don't mean the neighborhood itself is bad, but as I've lamented before, we just don't have any shade. It took a full 3.5 miles on today's route before I hit some shade, and then the last mile was in the direct sunlight again. I think that's what wears a person down more than anything. If I had more consistent shade on the run it would have been a lot easier. Today was 'only' six miles, and even though I deliberately kept the pace slow, it sure felt like more.

Another Nice Sunday Morning

Ran 16 miles this morning. The pre-dawn quiet is so nice and peaceful, I could run in it forever. For whatever reason, I was in an exploring mood today. Most times I head out the door I know the exact route I'm going to run, but today I felt like going...wherever. My normal laps of the neighborhood are 2.5 miles. Our neighborhood is now connected to the one east of us, so I extended my laps, making them about 3.5 miles. I ran two of those, stopped by the house to strap on the fuel belt, wound through a few streets I rarely run, and then down to the town homes. I had just started down that street when I heard a yappy dog barking up ahead. Deciding I didn't care to run the gauntlet of annoying dogs that live in that area, I turned around and exited the neighborhood up to Pleasant Valley Baptist Church. For the final five miles or so I ran down Shoal Creek Parkway and back.

On my running schedule I had 16 miles listed for today, but my Garmin beeped at me when I hit the15-mile mark. Apparently when I revised my schedule I didn't update my electronic training calendar. I felt like I got a bonus extra mile off the error. Not necessarily the way I'd normally do it, but I felt good this morning so it wasn't a big deal.

During one of my westbound runs on 96th Street a lady on a bike came up behind me and asked if I was training for the KC Marathon. I told her I was training for Columbia. She said it was listed as one of the Top 5 toughest marathons in the country due to the hills. She's run 42 marathons and normally runs in the 3:30 range. The Heart of America race she finished at just over 4 hours. Guess I won't setting a PR in this one. At least I train on some steep hills. Guess we'll see how that works for me in about a month.