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Thursday, June 23, 2016

Back from the Dead

Last three weeks training

Monday: 5.8 miles with 5k in 15:27.  I was going to run the 5k but Connor Kamm came down to try and put a whooping on me before he ran off and moved to Michigan.  It was a billion degrees and I didn't want to go out like that, so I chumped out and ran the 5k.  The joke was on him.  I ran a 4:46 first mile to shake off the high schoolers and then cruised it in. Man, it was hot; 6.3 miles (7:21)

Tuesday: 8.7 miles (6:43); 5 miles (7:02)

Wednesday: 3.8 miles (7:12); 8.1 miles (6:58)


Thursday: 7.2 miles (7:12) and then 2.8 miles (7:56); 5.4 miles (7:11)

Friday: 4.1 miles (8:27); 3.1 miles (7:13)

Saturday: 14.9 miles with the Hillbilly Half-Marathon in 1:19:02.  Really humid and a hilly course.  I was going to cruise around 6:00 pace and then pick it up if I was feeling good, but I just hung around 6:00 and then slowed down the last 5k because I was tired of that stupid course. Fun race, though!

Sunday: 8 miles (7:10); 3.7 miles (7:23)

Week Total: 86.9 miles. I was surprised the 5k felt so smooth, especially the opening mile.  I need more mileage though.


Monday: 3.5 miles (7:56), 2.1 miles (8:49); 7.5 miles (7:19)

Tuesday: 5.1 miles (7:06); 8.9 miles (6:39)

Wednesday: 6 miles (7:30ish?); 9.4 miles (7:06)

Thursday: 6.3 miles (7:11); 6.8 miles (7:16)

Friday: 9.8 miles (7:58); 3.1 miles (8:33).  

Saturday: 7.6 miles (6:59); .5 miles (7:57). Sciatic nerve was absolutely wrecking me. I couldn't run a stride without having my leg buckle.

Sunday: 5.8 miles (7:09). Sciatic nerve again.

Week Total: 82.4 miles. 80s ain't enough.


Monday: 10.1 miles (7:51); 5.5 miles (7:21)

Tuesday: 6.5 miles (6:25). After a slow first mile, ran a little faster than easy and ran the last two miles at 6:00ish, which killed me in that heat.  3.9 miles (7:14); 5.4 miles (7:09)

Wednesday: 7.6 miles (7:57); 7.2 miles (6:53)

Thursday: 7.7 miles (6:42); 3.1 miles (8:52). I was completely crawling on this for some reason.

Friday: 10.7 miles (7:30ish); 4.5 miles (7:28)

Saturday: 5.4 miles (6:51); 3.9 miles with 6x pick-ups (7:01)

Sunday: 13.1 miles (6:45). Planned on doing 20 but started struggling in the heat around nine miles and knew at 10 miles, it was going to get ugly if I stuck to my route.  Crawled the last few.

Week Total: 94.6 miles. I totally would have run 100 miles this week if it weren't for yesterday.  I'm also getting in quite a bit of slower running in the mornings with Super Squad practice, so I need to counteract that with strides and light workouts.

I'm shooting for 100 miles this week but will be in Panama City Beach from Saturday, onward, so it'll be tough.

Thursday, May 26, 2016

May 9-22nd Training

Monday: 5.5 miles (no watch)

Tuesday: 8 miles (6:39); 6.8 miles (7:06)

Wednesday: 10.2 miles with 16x1:00 on/off. Since this is my first faster running since the marathon (other than that 5k I did in 16:30ish), my plan was to be patient and increase the pace after every four intervals and hitting 4:50, 4:45, 4:40, 4:35 and I ended up averaging: 4:45, 4:40, 4:37, 4:31.  With a dew point in the 60s, the air was really thick but I felt really smooth on this one.  Good session and averaged 5:46 pace for the 32:00; 6.1 miles (7:03)

Thursday: Not sure if I ran?

Friday: 8 miles (6:40); 5.4 miles (7:05)

Saturday: 6.7 miles with 5k race in 15:19.  It was actually about 15:30 something but I instinctively stopped my Garmin when I had to stop at a water table and ask which way the route turned.  They had to bust out the map for that one.  While I had to stay conscious to hang under 5:00 pace, it felt pretty smooth and relaxed; 2 miles.  Paced a third grader on my Super Squad team to a 5:59 mile and then a few minutes later, an 8th grader that I coach to a 4:53.

Sunday: Not sure if I ran? Parents were in town, so maybe I didn't. 

Week Total: ??? Lower volume but was happy with how the two workouts went.

Monday: No running. It was my daughter's fifth birthday, so I took the day off.

Tuesday: 4.2 miles (10:09). Ran with a higher schooler I help out with.

Wednesday: 5.7 miles (7:19); 7.4 miles (7:58). 

Thursday: No running. Felt like crap on my second run yesterday and had a 102 fever at night.  I started getting a nasty chest cough on Wednesday, then my throat started hurting last night.  I went to the doctor in the morning and got diagnosed with strep throat...first time in over seven years.

Friday: 3.4 miles (7:29). Felt like crap, with wobbly legs. 

Saturday: 3.1 miles. Donut mile in 8:17....much tougher than expected and finished fourth.  I'll write a recap on this later.

Sunday: 10.7 miles (6:37). Sort of long run but not really.  Legs still not feeling it.

Week Total: 34.5 miles.  Ouch, low week.  I scratched from the half in Duluth and will start a long buildup for Indy Monumental in the fall.  Oh well.

Wednesday, May 11, 2016

Nashville Marathon



Once again, it was time for the Country Music Nashville Marathon! I don't cater my training to this race and usually don't plan to be in my peak shape until a couple months afterwards but it's one I will go to the well in, if need be.







My goal for this race was obviously to win and if I could do that, I would then try and plan my race around the time bonuses, which net a little more cash. The first time bonus is 2:26:00, the second is 2:24:00 and the third is 2:18:00.


Running 2:18:00 would be nearly impossible to run alone on a course like Nashville, in typically warm and humid weather, so my plan was to go for 2:24 if I could keep it smooth and controlled. If that wasn't an option, I would save my legs and go for 2:26.


I was really struggling with my running in January and February, started to come around pretty strongly in late March, only to be curtailed by the flu a few weeks before the race. That messed up my training for a couple of weeks because while my fever lasted five days, I was drained for the next 10 days after it left. During that two week stretch, I missed out on a couple planned marathon workouts, so I was coming into the marathon without any "real" marathon work. But I still got myself in the right mindset and was going to be patient and prepared to go out on my shield.








Going into this race, I always have a little bit of pressure because I know a lot of my friends and especially my students will be watching at home. The media does an excellent job covering the race in its entirety, so my kids enjoy seeing me try win every year. And who really wants to lose in front of their entire school? And being at a brand new school, as well as being asked by a student, if I was as fast as the female technology teacher, the pressure was on.




This year, Competitor Group let me stay in a hotel. While it helps me get a good night's sleep, away from my sometimes restless kids and also avoid traffic in the morning, it also made things easier for my wife. In the past, I'd get there about 1.5 hours before the start, so she would wander around Nashville for about four hours while I was getting ready/running.


The afternoon before the race, I went to pick-up my bib number at the expo. While picking it up, I could barely see the sheet with the names of the runners who qualified for an elite entry. I saw two names below mine, so I wanted to know who they were so I could Google the crap out of them and be a little more mentally prepared.


I asked the lady who they were and I was told some American name I didn't recognize and Brian Shelton. Brian is a buddy of mine who lives about an hour and a half down the road and is the owner of Foothills Running Company. He's a super nice guy, with two young children, like myself (I have two kids but I'm not very nice) and is still running high mileage and chasing down the clock. So, he's a guy I connect with and respect.




He started running later in life and not too long ago, ran a low 2:24 at the Twin Cities Marathon, which isn't the fastest course around. Last year, he took two stabs at 2:20 but ran into hot weather in his first attempt and warm and windy weather in his second. Regardless, I knew he was a tough runner, who would not make it easy on me, so he had my attention.




I'm a super analytical guy and like to be prepared going into a situation, so I sent him a text to get a feel for things. He must have known I was up to some tricks, especially since he's a smart and calculated guy as well. He was holding his cards to his chest but hey, we were on a collision course and were both trying to play the game that best sets us up for victory. Touche.


Since I had a little bit of a heads up, I had time to fine tune my race plans. The most conservative and safest option would be to stick with him from the gun and see if I could leave him in the last 10k of the race. Looking at the predicted weather and the layout of the course, I felt like he would probably run between 2:25-2:30 and by starting slower, I would be less likely to blow up. On the flip side, I would potentially miss out on a time bonus.


Option #2 would be to stick with my original plan of going for the 2:24 time bonus. While I haven't done any marathon workouts and was racing against a guy who peaked for this race, I felt like I could still make a run at 2:24 and not kill myself. I felt I was in similar shape as last year, when I ran 2:23 and had a good bit left in the tank. While I would be content with racing a hard half-marathon this weekend, everything is under the microscope in the marathon and things that go unnoticed in a shorter event could blow up in your face in a 26.2 mile race. So with a slightly faster pace, I would be more likely to blow up later on.


After some thought, I decided to stick with the 2:24 plan, unless he went out faster than that. After a dried out chicken philly sandwich and some fries, it was time for bed.





When I woke up, I checked the forecast and the weather was a warmish 65 degrees and the dewpoint went up to 62 degrees, instead of the forecasted mid 50s. That doesn't sound like much of a change but once you get a dew point in the 60s, running becomes much tougher as you're dealing with a lot of humidity.


I was feeling more nervous than usual and had no appetite but I was able to down a 32 oz. Gatorade, some coffee and chowed down on a Pop-Tart and Lara Bar. Normally I eat a much bigger breakfast than that on the day of a marathon, but my body wasn't feeling it.


With a little over an hour to go, I jogged a few blocks to the Honkey Tonk Central (remember, it's Nashville), where I was allowed to hang out until the start of the race. I was glad I had an indoor place to stay in because it was raining and I didn't want to stand around outside.





About 20 minutes before the start, I started making the trek over to the starting line. And man, it was a slow moving, massive herd of runners and I thought it was going to take at least 10 minutes to get there. I saw my buddy, Chris Duncan and he could tell I was in a hurry. He then tried to escort me to the start by yelling that he was bringing the defending champion to the line but I wanted nothing of that, so I stopped walking. He then used his University of Florida education to figure out a better plan and he yelled that he was the 1:30 half-marathon pacer and to follow him if you're running in that group and for the other people to scoot over. It was the perfect plan as I quickly got to the start.






Fellow Hendersonville Running Club member and the female lead cyclist, Charlene Alcorn 

However, my luck changed as the race was delayed 35 minutes because of lighting in the area and then it started raining...not the ideal way to start a marathon. But everyone else was in the same boat, so I tried to make the best of it. I lined up beside a guy that runs with a big American flag every year and starts at the very front. He told me that he started beside me the past three years and I told him that since he's my own little lucky leprechaun, I would start with him again.


I talked briefly with Brian Shelton and after a long wait, we were off. But not before some guy stole my spot beside the flag guy. I was hoping that it wasn't a bad omen!


Roosevelt Cook, last year's half-marathon winner from California, took the lead, with Wild Bill on his heels while Brian and I hung side-by-side. We were running right around 5:30 pace and ended up catching up to Wild Bill and Roosevelt and hung out behind them. Hey, they were running half of the distance, so no shame in drafting off them.







Roosevelt and I got a little bit antsy as we broke away quite a bit in the fourth mile. I was hoping that Brian just fell back and we were still hanging in the 5:20s, but nope, we dropped a 5:12. I immediately tried to relax and run a smarter pace so I wouldn't hit the wall 20 miles down the road.



Anytime we had a sharper turn, I would check out my lead over Brian and it was very slowly, but surely growing. A couple of times Roosevelt would leave me and I'd catch back up and then he left me for good at around nine miles in. Wild Bill then passed me a short time later and once the marathoners broke off, I was on my own.


The next part of the course is a gradual downhill, followed by a flat section that takes you through the half-marathon mark and then you make a turn and run up the hills you came down on. My quads were starting to feel really flat, which worried me. I relaxed even more to be cautious and after going through the halfway mark in 71:38, I decided to go for 2:26 instead of the 2:24.



One of my students made his own Lego Marathon, with me leading the charge


The uphills were a little tough and I lost some time, so I felt better about relaxing and slowing things down an extra 10 seconds a mile for the second half.


On a really random part of the course, you enter the Nashville Sounds baseball stadium and take a lap around the edges of the ball field. It was kind of cool because you saw yourself running on the jumbotron.


As soon as I entered the ball field, I checked my GPS watch and it was almost 16 miles on the nose. I figured it would take at least a quarter of a mile to run around the field and I wasn't sure how big my lead was over Brian. So if I could see when he entered the stadium I could tell how big my lead was.




After completing the loop around the field, my watch read 16.30 miles and a few seconds later, I saw Brian.enter. After some rough math, I figured I had about a two minute lead which is decent enough but if I blew up, he would be be back in the mix of things. It's funny that if you have a one minute lead at eight miles into a half-marathon over someone, you will most likely beat them. But with that doubled, you still have to be cautious.


But I figured that if I could keep the pace inside the 5:40s, I should be able to win. After leaving the stadium you head back down towards the finish line area. I assume Roosevelt won because he was still running up-and-down the area wearing the American flag. He must have had an easy win because he would have most likely been finished close to 30 minutes prior.





After running past that area, there was a quick left hand turn that I missed and then the press truck stopped and let me know I needed to turn around and run around a random side street before making a 180 degree turn. I was worried about the 30 seconds or so that I lost because that meant my lead was now around 90 seconds, which could potentially be made-up in 2-3 miles, if things became ugly.


After the missed turn debacle, it was time to run through East Nashville. The hills are tough but there is also more crowd support. It's almost a double-edged sword. The crowds make you run faster but they make you run faster up the hills! While it seemed like a good idea at the time, pushing up hills shortly before 20 miles isn't the best idea. I got a controlled boost from having people cheer for me and I mentally prepared for Shelby Bottoms, which is in my opinion, the toughest part of the course. Yeah, it's mostly flat with long straightaways, but you're coming off the tough East Nashville part. And while longer straightaways are faster, they become tough to focus on because when you're mentally and physically tired, you want some sort of turn or something to keep you awake.






However, shortly before entering the park, I saw one of my fifth grade students and her family cheering for me, which helped lift my spirits and give me some motivation shortly before the 20 mile marker. Thanks to them, I went from a 5:44 19th mile to a 5:15, 20th! Once I hit the 20th mile, I did some quick math since the press truck had the overall time displayed and I had to run under 35:00 for the final 10k to break 2:26 without cutting it too closely. That meant I had to keep my pace under 5:40, so I made a conscious effort to pay attention to my current lap pace on my Garmin. I felt pretty strong at the time, but things can quickly change after 20 miles.


Every year in Shelby Bottoms, I struggle up the hill around the pond, but this year, it wasn't bad at all. I was able to open up a little bit on the backside and while making my way to the road that led out of the park, I saw one of my kids on my Music City Super Squad team, which gave me another boost! Finally, I was on my way out of the park.


video


The majority of the last couple of miles is on two, long and straight roads. I was still able to hang in the 5:30s without too much trouble . That is, until the final uphill, which I struggled up. I was pretty sure I had the sub 2:26 in hand and finally made the final turn. I broke the tape in 2:25:42 and was surprised with how worn out my quads were after I crossed the finish line.



Roosevelt and I


Every time I've won the marathon, I got interviewed a few different times, which happens nearly right away. I always try to keep it a little bit lively because I hate boring interviews. I think the below video takes a couple of minutes until I cross.





Finally, after a never ending walk, I was able to change my clothes, relax and attempt to replenish some calories. My appetite is always shot after a marathon, so I did my best to down some chocolate milk and Coke. After hanging out with some friends, I made the mile long journey back to my hotel, pleased with being able to take the victory again.



video



Random Info
  • I was really impressed and motivated by all of the support I had on the course. There were plenty of people encouraging me and helping me through tough stretches.
  • During the marathon, I had nearly four gels. I took a Strawberry Huma Gel about twenty minutes before the start because of the delay, then took another one around five miles in. This was my second time using Huma Gel and I like the strawberry flavor because it tastes just like jelly. I also took most two Glukos gel/liquid. It comes in a packet but is very watery and I was was surprised how easy it was to consume. It'd be good in a marathon because there's quite a bit of fluid to it, however I got lemon flavor both times, which wouldn't be my first choice in a marathon. 
  • Probably had about 20 ounces of fluid during the race. I tried to drink a big gulp at most water stations, but I have trouble drinking out of cups. That sounds low, but I really don't drink that much. You should drink to thirst and I wasn't thirsty. And you also get some extra fluid from the breakdown of carbohydrates during the race. 
  • I ended up running in my Newton Distance Elites. I don't run for Newton anymore, so I'm free to run in whatever. I debated wearing an old pair of Saucony A5's which used to my marathon shoe, but I didn't want to take a chance. 
  • I averaged 5:34 pace but only had six miles slower than 5:40, one of which was the missed turn...not bad! 
  • This was my 14th marathon (5xNashville, 2xRocket City, 2xHouston, and one each of: Cowtown, Indy Monumental, Top of Utah, Chicago and Flying Monkey).

May 2nd-8th Training

I lost my GPS charger until earlier this week.  So the entire week, I was watchless.  Not only was I watchless, but I forgot what I ran each day

So, as a somewhat rough estimate, I ran around 75 miles during the week.  It was nearly all easy running except for an attempted track workout.  I planned on doing 8-12x200m with 200m jog but it felt like I was running on a sheet of ice, with my legs going every which way.  After my first 200m, I ended it and went for an easy run.

I also ran a hilly 5k in a lazy 16:20 something.

And then I closed out the week with a 15.6 mile long run, followed by a three mile run later that day.

My quads were sore through Tuesday but were flat the rest of the week. May 2-7th 

This next week, I need to be less lazy.

Wednesday, May 4, 2016

April 25th-May 1st Training

Monday: 6.1 miles (7:10); 7.9 miles (6:57)

Tuesday: 8.7 miles (6:42); 6 miles (6:57)

Wednesday: 9.7 miles with 8x400m with 400m jog rest.
The plan was up to 12x400m with 200m jog, but my hip flexors were feeling tired and I knew 200m jog would be too little, especially with the marathon this weekend.  I felt like crap on the first few but loosened up by the end.  I probably could have done 10-12 without an issue but I wanted to play it safe. Ended up running: 66.9, 67.8, 66.8, 66.4, 66.2, 66.4, 65.8, 65.8.; 6.1 miles (6:58)

Thursday: 6 miles (7:09); 4.6 miles (8:22)

Friday: 6.1 miles (7:05)

Saturday: 27 miles with marathon in 2:25:42. Really didn't feel smooth on this one at all.  Legs felt flat at about halfway and while I felt much better the last 10k than I did last year, it was a much rustier day overall.  Maybe I could have run 2:22 or so, flat out?  I promise I'll have a full recap by the end of the week.

Sunday: 1.7 miles. Ran a few rounds with my kids at the Kids Rock Run.  Quads were insanely tight.

Week Total: 89.9 miles. The #1 goal was to win the marathon this weekend and I'm glad I was able to do that.  In a way, it was yet another lost week, 5k training wise and I'm sure I'll have dead legs for a few days next week.  Oh well.

Tuesday, April 26, 2016

April 18th-24th Training

Monday: 5.4 miles (7:06); 7.9 miles (6:55)

Tuesday: 10.7 miles (6:58). Crashed the last couple of miles on this one.

Wednesday: 9 miles with 6400m tempo in 20:28 (5:09, 5:09, 5:06, 5:04).  Spencer alternated 800m on/400m off with me since this is right at his goal 5k pace.  Felt a little sloppy at first but loosened up throughout the workout and wasn't too tired at the end.  I debated adding in a couple of 400s, but since yesterday was bad, I called it a day.; 6.8 miles (7:06)

Thursday: 9.4 miles (6:55); 4 miles (7:36)

Friday: 8 miles (6:59); 3.8 miles with 6x200m faster strides.  A middle schooler I work with was doing some 400s, so I paced him on the first 200m of each one.

Saturday: 10 miles with Shade Tree Trot 5k in 15:09. Felt decent on this and I think I could have run in the 14:40s if I really pushed it.  I was a little bit worried about Wild Bill but he hung back, so it was just myself and Erick Kigen for the first 1km or so.  After that, I gapped Erick on a gradual hill and slowly pulled away from the field over the course of the race to win by a little over 45 seconds. Splits were: 4:54, 4:56, 4:51. The course has some little hills and quick turns, so I think it runs about 15-20s slower than a fast road course.  Anyway, a good effort for me.; 4.4 miles (7:09

Sunday: 20 miles (6:20).
I haven't gone long in three weeks, so I wanted one more long run before the marathon in six days.  While I won't gain any "real" fitness from it, I feel like I can gain a little muscle memory/neuromusclar fitness from it. Felt really smooth and tried to keep it easy since I just wanted the distance and didn't care about pace.  I naturally dropped down to lower 6s the last 5-6 miles and it felt like I was jogging.

Week Total: 99.4 miles. Almost a 100 mile week but who cares? I felt a ton better the second half of the week, so I hope I carry that into the marathon this weekend.  I'll still get a little bit of volume the first half of the week before backing off the last two days.  While I'm hoping to use the marathon as a steady long run, I need to be ready for battle, if required.  It's going to be hot and humid, so if I don't have any chumps trying to take me out, my goal will either be to run just under 2:24 or 2:26, depending on how I'm feeling.

Maybe later in the week, I'll give some hot tips (pun intended) for the Nashville Half-Marathon.

Wednesday, April 20, 2016

April 11th-17th Training

Monday: No running. Fever gone, but have no mojo.

Tuesday: No running. Rinse and repeat.

Wednesday: 4.6 miles (7:40); 4.5 miles (7:18)

Thursday: 5.4 miles (7:17); 3.6 miles (8:31).  Since I had Super Squad practice right across the street, I went by and watched the high school county meet.  The boys 1600m was a great race to watch and it was the classic gas tank vs. kicker showdown.  Gas tank had about a 10m lead after the first lap, which he kept until 300m to go. The kicker caught him down the backstretch and passed with 200m to go, with about a 5m lead at the start of the homestretch.  I thought it was game over but gas tank kicked like a man possessed and passed for the win in the final few meters to win in 4:24. Splits were something like: 65, 68, 69, 62.

I was also impressed with the girl who won the 100, 200 and 400, and who SHOULD be in the 800m, or will be in college, at least.  She squeaked out wins in the former two events but smoked everyone in the 400m to win in 60.0.  She has very little power and definitely runs like a middle distance runner.  But in high school, everyone seems to run the shortest event they are good at.

Friday: 6 miles (7:14)

Saturday: 5.9 miles with SJV Wildcat 5k in 17:47. Obviously, the goal was to win so I could get my $100 and not get beat in almost my own backyard.  I ran with the leader in the 5:50ish range and left him with about a half mile to go to win by about 10 seconds.  Felt really flat.  This could have got ugly because Tommy Kauffman (64:34 half-marathon PR) ran this race and was debating a kamikaze sneak attack on me but he just ran with a friend; 5.9 miles (8:15)

Sunday: 14 miles (6:58). The plan was a very easy 20.  Spencer and I started at the normal long run pace for the first 6 or so and then I could feel a little tiredness creeping in. Once we hit 10, I knew it was going to get ugly, so I changed the route and I called it at 14.  I hated to cramp Spencer's style because I was running well over 7:00 pace towards the end.  My legs were shot and my hip flexors went on strike.  Frustrating run.; 2.1 miles (9:16). 

Week Total: 52 miles.Garbage week.  Looking at my old logs, I've been able to recover much faster than this go around after the flu. This was week two of garbage training, which is frustrating because if I never got sick, I was going to hammer for two weeks, relax a bit this week and try to run 14:30ish in a road 5k this weekend.  There's only eight weeks until the Distance Carnival and it's going to be hard to get in sub 14 shape.  Maybe I can just go for a 14:12 PR and do a time trial this fall or something.