Monday, December 26, 2011

Not a great end to 2011

There is always an up and down nature to endurance and running but gees.  This isn't a post for sympathy or anything but this is a diary for me.  I use this blog to remember what works and doesn't work.  I look back and learn.  I am wondering what I am feeling.  Truth is, I don't know.  The problems I am having are both mental and physical.  Mental trouble surrounds my thoughts of doubt.  Am I choosing goals that out of my ability?  Am I training appropriately if these goals are doable?  I thought that I recovered ok but my body feels worse now then a week after the marathon.  I didn't even go fast or long.  A few footwear mistakes and I am on the mend.  I cannot pinpoint the trouble though.  Is it calf?  Is posterior tib? Plantar fascia?  I don't know may be all of them.  I didn't run more or less than usual, I didn't have anything out of the norm.  Except may be running full time with sully.  He has been awfully impatient with me.  I don't know.  May be I need a break?  Back off running and focus on strengthening.  Change gears but keep running to stay cardio fit.  I don't feel fit or strong.  I am wondering if I should back off to the half at surf city.  Should I start triathlon training?  I don't know, I am just in a rut.  I need to get my nutrition discipline back.  I need to balance out the force moving through my body and I need to get my ass in gear.

Sunday, December 18, 2011

ReCharging the Batteries

The focus of the last few weeks has been forgetting the race and moving by concentrating on recovery.  If this post was yesterday I would have said I was back to 100%.  Todays run was harder effort than it has to be.  There has been no pain, no musculoskeletal stuff but overall just feel lethargic.  Overall, just more tired than anything.  I am focused on Surf City and happy that I have a long break with coaching to just concentrate on what I need to do.  On another note, I put both of my bikes up on craigslist.  I am giving myself until after Surf City to sell my bikes and to get a new one.  I will race at RAGE for the 4th time and see what happens.  I will dedicate a whole post to that race because it is going to be special.  Also, Sully had is 1st birthday and is now not limited with how much running he can do.  Here is how my week went:

Tuesday-Easy 45 min that turned into a bit more.  This is my 4th or 5th run since the marathon and I feel pretty good.  Sully was happy to be out this morning.  The plan was 22.5 min out and back.  I couldnt keep my pace to slow just I just rode it.  The last 2 miles at 8:51 and 8:49. It felt good just be unconsciously running and faster than just getting some miles in.  I think tomorrow will be good to open it up and see how I feel.
Wednesday-6 mile progression run.  I wanted to go fast but not too long.  Here are the splits: 9:06, 8:54, 8:47, 8:43, 8:38, and 8:11.  I felt strong but still a bit more tired then I am used to during this workout.  Not fully recovered yet.
Thursday-Easy 40.  20 out and back with sully mostly off leash.  He is so fun to watch.  Running fast so he can check things out, then stopping and letting me run by just to take off again.  I felt no ill effects from day before and looking forward to getting back to full speed.
Friday- off
Saturday-Hill Repeats.  With a small group already excited about running Exploration peak I couldnt say no.  20 min easy, climb X 3, and then easy cool down.  About 5 miles total.  I could have done more but I figured I am still recovering and I have tomorrow to go long.  The weather was perfect.  Sully must have went bottom to top 6 times.  He is a stud.  Overall, a great effort and quite the the lung/leg burn.
Sunday-Long run.  My first long run and I didnt anticipate such effort.  I ran an old course that I havent run in years and I ran so much stronger on it.  It has part of the silverman course on there too.  I went 10 miles in 1:34 and 9:27 pace.  I just locked into rhythm and took what my body gave me and went with it.  Pretty scenery, Sully out in force, and just a little harder then Id like it to be.  The build has already started and this body better get going.  Quote:

Don’t be afraid to give your best to what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves. -Dale Carnegie

Just taking care of little job after little job.

Sunday, December 11, 2011

Top 10 Reasons I Will Not Run the Las Vegas Marathon Again

As the information has trickled down this week and I put the pieces together, I dont know what exactly happened.  Remember, I LIVE HERE.  This is my home race.  I know that I will not be back to run this marathon for sure: here is the list.

10:  The entry fee.  I am a sucker for paying that much to run a marathon.  I get that the permits to shut the strip down at night must be outrageous but I dont have to contribute to it.  $150 bucks to run a marathon is a lot.

9:  The Expo.  If you pay that much to race, it better be a first class event.  It most certainly was not.  They gave me the wrong size shirt and would not exchange it until after the race.  There were thousands of people jammed into a very small space and no walk ways to move around.  There were no race posters.  I collect them and now I dont have one for this race.  They needed twice the space.

8.  The shirts were ugly too.  Wouldnt you think a race ran at night would have something fun about night time gear.  NOPE.  Black shirts with a little glow in the dark writing.  Black shirts for a night race? Bogus.

7.  Number of entries.  The official numbers are 44,000 people signed up.  Let me tell you that the number of people walking with bibs, yardy margaritas, and beers seemed like way more than that.  It was New Years and a race.  Except the control the cops have at new years was missing.  It was an absolute circus.  They are trying to get to 100,000 entries for the future and next year the goal is 60, 000. I will not contribute to that.  There was so many people walking they covered the marathon lane.  I zig-zagged the last 13 miles of this race.  More on that later.

6.  Timing of the half and the full meeting back up on the strip.  The shear number of people, the number of bandits, It was bedlam.  Perhaps I am too slow to experience good separation but gees, It was miserable weaving around the 3 hours plus of walkers.

5.  Aid stations.  The aid stations were horrible.  Not only were they not enough of them but they were bare when I go there.  I received no cytomax for the last half of the race.  That means I was stuck with water only for the second half of the race.  Some aid stations you had to pour your own water.  Not to mention the number of people who were sick from the water.  I had most of the symptoms other had.  I dry heaved A LOT but did not vomit.  I was so sick.  Did I make a nutrition error?  Yes, but I have never felt that way before and it lasted all night.  They tapped a fire hydrant for water.  Used a hose to pour water into cups then they couldnt fill them fast enough.  So they filled a trash can with water using a liner.  They scooped water out and served it to runners.  My symptoms were severe to me but way less severe compared to others, so I am not sure.  For that entry fee I better have the resources I need.

4.  Medals/Swag.  There are literally hundreds of people who did not get a medal.  People who finished got offered multiple medals and they took more.  Some bandits got through and took medals.  The finishers for the half were so backed up at the medals that they had stand on the magnetic strip.  Literally on the finish line.  There was nothing to eat but green green bananas and stale bagels.  Really?  For 150 bucks I cannot recover?

3.  Running at night.  Now should I have trained this more?  YES.  I am responsible for that aspect of it but it made running more of a challenge.  I didnt think I would have had that problem.  It is nice to start out cold and get warm as you run.  At night its warm to cold.  Bring extra clothes to run the second half but you have to carry it through the first have.  Not to mention the people who are in las vegas and have a vacation to enjoy.  Walking through the race or using LV Blvd to walk to dinner or to a cab with your luggage.  Runners smashing into civilians with their luggage during the race?  Really?  Why do we have to weave around those folks too?  It was cold, and even rained too.  Parts of the full were very well lit and other parts was almost totally dark.  Weird.

2.  Competitor group.  I am starting to see a trend here.  The competitor group is getting awfully greedy.  Last year was borderline and I was a sucker for coming back.  I am even considering canceling my traithlete magazine subscription so those guys dont get anymore money from me.  The tri rock series is not even close.  Same baloney with water and bikes?  NO CHANCE.  I will not be back to vegas for sure and If the competitor group is behind a race I will be very reluctant to sign up.  I am thinking the local race thing is what is important.  Big, gaudy, manufactured experience is not desirable.  Not me, No thanks.

1.  The survey we got from the healthy district.  When the health district is trying to investigate what the runners drank at a race you know its bad.  I wish I can remember when i took water to help this out.  I wish I knew when which aid station it was.  I know that my insides were twisted and all of my muscles cramped.  My middle back and shoulders?  Lower back and legs?  I have never felt like that before.  Thank god it wasnt enough to make me seriously ill but gees it still was bad.

The good news:
-It was been really smooth recovery.  Since I didnt have a strong second half, I wasnt torn down.  I was sore but not horrible.  I have been able to run 30-60 min easy and I really, really want to go faster.
-I know I can push through anything.  If I can push on through what I felt then, what can stop me?
-It is still a marathon PR.  just not that impressively.
-I know that if the race was in the morning and I had healthy water to drink  I had a great plan.  I am in good shape.
-This puts me in good position for Surf City.  I am going to have one more week of easy recovery then get back to it next week.  I am ready for the new schedule!

Monday, December 5, 2011

2011 Las Vegas Marathon: Crash and Burn

I know better.  I am upset with myself.  I should have trained for an afternoon long run.  I gave others that advice and I did not follow it myself.  I should have trained an afternoon long so I could see what the nutrition should be.  I found out the hard way what it should not.  I am embarrassed and I am upset.  I have a new marathon PR but its no where near what it should be.  NO WHERE NEAR.  I began trouble at 4 miles, heart burn and curling stomach.  By mile 10 my knee was hurting but I was able to use mechanics to get through that and it wasnt a factor.  At mile 14 I was only 5 min slower than expected.  Then the bottom fell out.  My stomach turned into knotts, my abs, my back, my quads, my hip flexors, my calves, and my toes cramped.  My race came tumbling down.  I have had long run after long run with absolutely no cramping or digestive issues.  I think it was the smoothie I had for lunch.  TOO MUCH SUGAR.  I ran walked the second half.  2:10 for the first half and 3:05 for the second half.  5:14.  A 9 min PR but a horrible result after the training would support much faster.  The cold didnt help.  The cold rain didnt help.  The walkers I had to weave through didnt help.  This was just not my day.  I had great training, I had a great plan, I just had a bad night.  Thanks to my wife for supporting me through thick and thin.  Thanks to Karl for putting me in the right position, thanks to people like chuck and the other commenters for your continued support.

Sunday, November 27, 2011

1 Week to the Marathon, 3 Awesome Runs, and 3:20 of PR's

There has been a lot spoken on here about the lack of racing for me lately.  So this weekend I decided to get some racing in since I am off from cross country.  With a trip down to Murrieta, California for Thanksgiving, we found a few races.  I wanted to take advantage of my fitness and time off to race.  Here is my week by breakdown and pictures.

Tuesday-45 min easy. some before practice and some with the girls.
Wednesday-Rest/travel day
Thursday-Oceanside Turkey Trot 5K.  Thats right, Oceanside, California.  It was a gorgeous day at the beach in November.    A few months ago i put out a "feeler" facebook message to the people in the family to see if anyone else wanted to run.  Surprisingly enough there was a large group who decided to run.  There was a bunch of first time 5K ers.  I wrote them a plan and everybody was ready to race.  I ran 15 min easy plus drills and strides.  A total of 2 miles of warm-up.  There was 10 min of wait time with the crowd and all.  The gun goes off and I am pumped.  My race plan was to progressively get faster and with a flat course it should be possible.  With the goal still the marathon I didnt want to kill it but still have a good effort.  I held back and still had a good race.  The plan was for 7:50, 7:30, and under 7:30.  What I actually got was 7:42, 7:28, 7:17, and 42 sec 0.1 mile.  For a total of 23:13 and a pace of 7:28.  I am pumped that I have a new 5K PR with me holding back, a PR by 1:57.  Almost 2 min.  What can I do if I was all out?  My VDOT shifted after this too.  (take it easy Karl, I know) IF I was training this whole time at this fitness it said I can run a 3:41 Marathon and 1:46 half.  WOW.  What a huge change in my fitness in this last 6 months.  Everyone else finished happy and ready to do another one.  It was an awesome experience and the newbies really enjoyed themselves.  Here are some pictures:

this last picture is my wifes cousin tina.  She ran cross country and is excited about her new found fitness.  She was so pumped to be running today, I was pumped to see such an excited young runner.  She has some potential so I hope she continues to run. The other pictures are the group that ran the turkey trot.
Friday-5 miles easy.  I wanted to find a trail to run.  This last 6 months I have really embraced trail running and its a really fun alternative.  Today I fell even more in love with it.  I found the Santa Rosa Plateau Ecological Reserve and off I went.  I get there and discover there is a huge network of awesome trails.  None of the trails stick out to me so I just decided to see what was what.  Here is the brochure:

 I cant get it to rotate.  If I lived there I would run this place ALL THE TIME.  You can run there a 100 times and not run the same route twice.  Here are some of the pics I took during the run:

Monument hill led to the view you see on the last picture.  It was breathtaking.  I didnt want to leave.  I ran a total of 5 miles and on the way I saw birds, squirrels, flowers, and a mountain lion.  Yes a mountain lion.  It ran across the path and continued down a ravine.  Then it stopped to watch me.  I have video but the mountain lion is not visible.  It was an awesome run and I am so proud to be able to experience such an awesome place.
Saturday-Since the wife and I had a 6 mile run scheduled anyway, why not a 10K?  Besides I could use a 10K PR anyway.  The Temecula Turkey trot was ran on saturday not thursday so I thought why not?  There were no takers except for Tina.  She really wanted to run and had never ran a 10K.  It was so cool to have her with us.  The course was not clear to me until I drove there.  There were gorgeous wineries and the start was no different.  What became very clear was the terrain.  Dirt roads and hills.  Sweet!  But will a PR be possible if I dont want to go too hard and these obstacles were in front of me.  My race strategy changed.  The race was 3 miles out and back and then WAY up for the last 0.2 miles.  SO progression run was going to be difficult.  Can I keep it steady then?  I wanted to finish at about 50 min or so.  That meant 8 min miles.  I ran a one mile warm up and I didnt feel like drills or strides.  While in mile 2 I knew that was going to be difficult so I thought just work on staying tucked onto people, do not get sucked up into what the course is doing and just run, and then do not walk no matter how hilly or steep.  Work on rhythm.  I felt so strong.  I held this back too and took the hill on the end of the run really well.  I am so happy about this aspect of my running coming together.  Here are my splits: 8:07, 8:05, 8:02, 8:29, 8:25, 8:23, and 1:50 for the 0.2.  For a total of 51:19.  A PR by 2:23.  A flatter, easier terrain would yield a much faster time but with were I am at, there was no purpose for that.  It was a strong effort on a terrain that was tough.  The dirt roads were very bumpy, in the motorcross world they call them whoops.  Julie also PR'd and Christina went ahead and won her age group!  Here is a pic of her:
Pardon my thumb.  She rocked it though.  She ran the whole thing minus really training for this distance and didnt walk despite the nature of the course.  WAY TO GO GIRL!
Sunday-Off to rest and travel home.
Stats: Total of 18 miles and 2 PR's totalling 3 min and 20 sec.  3 memorable runs.  Now an easy week of running and hammer this marathon next sunday.

Sunday, November 20, 2011

Cringing as I think of Goals for the Las Vegas Marathon

As today has unfolded I have been thinking about whether or not to post about goals.  I have been known to set the bar too high for myself.  At times a good thing, at others setting myself up for disappointment.  I have set goals that were unfair to myself.  This concept is a healthy thing.  I think of this problem as a root of failed health all around the country.  People who forget that striving for better pertains to them.  I am constantly reminded at how awesome it is that people with lives and families and things still do speed work, they still repeat hills, and other training that the average person just doesnt get.  I love it.  I love that only a few select people really know what work I am doing.  I love that people out there are busting their butts just to get better and they do not have a "real" competition.  Got off topic.  The goals.

A Goal:  4:15.  That is a 9:43 pace.  My Vdot said 4:15 so that has been my goal.  "A pie in the sky day" is what Karl said.  This goal is gonna take some guts.  Not only will it be at that pace but it means that I cannot walk.  I have yet to prove that to myself.  My training has not really supported this goal but it is close.  I am going to give it my all to keep this.

B goal:  4:23.  That is 10:00 pace.  This would be an hour PR at this distance.  I really, really want that.  It will be tough and again will come down to guts in that last 10K.  We always talk about the 1st race as the race just put in there to get you tired and then the real race begins.  The only "concern" that I have is what I am feeling like when this time comes.  I am practicing mental imagery on keeping my mind clear, and my body calm and rely on the hurt and pain I have endured/overcame to act like I have been there before.  Because I have.

C goal:  No walking/4:30 and beat the time cut off.  I dont think I will get picked up because the times dont add up for the race people.  I know that I can get through the first half in the allotted time no problem...but will they shut it down when they say they will?  Does not make sense.  The amount of turns and the afternoon/evening start time may make for lost time.  I feel like I can run anywhere, anytime, in any conditions, and at any time of day.  Bring it on.  Here is how my week went:

Monday-Rest.  I met all mileage goals and got all my specialty/long runs in so I rested.  It was a hard week anyway.
Tuesday-Rest.  With the start of track season and taper and all I decided not to fight to find time to run.  There is no running with the girls now.  The first 2 day stretch off I have had in a long time.  Kinda nice.
Wednesday-5 mile easy.  Just got a easy run in while the girls went easy.  Sully and i enjoyed sunset park.
Thursday-Rest, I am going to have find a way to get a run in with practice/work in there.
Friday-10 mile under 9.  I thought it would be a fun thing to see what I can do.  While I ran the first mile I thought what if I can do both?  Progression and under 9, keep that real tight.  Here are my splits: 8:59 (under 9 right? lol), 8:54, 8:52, 8:48, 8:45, 8:44, 8:42 (this is where the hill was and the terrain stays slightly more uphill then Las Vegas Blvd), 8:48 ( I was trying to keep this pace up hill, lol), and 8:53.  I was battling and went to the place I know I will be in a few weeks.  I am proud of that but I wonder how long I could have kept that pace.  This is the kind of workout that I need to make more common.  This is a character builder.
Saturday-  Hill repeats.  I have been curious.  I have run this hill on High Mesa in the past and I wanted to see what I got.  I ran it twice.  It is a 600 ft gain in 1/2 mile.  I had mixed success.  Although I ran it twice, which, I couldnt do before, I had to walk some.  Quads and lungs on fire.  I also had some shoes on that were of no help.  My feet were sore.  I got a good rhythm and I am loving that strategy for tackling hills.  A total of 6 miles.
Sunday-Long Run.  A 14 miler was cut short.  I wasnt into it.  I just didnt feel like it.  I got up to run with the girls for practice and didnt feel like it.  My feet were sore and I had other things going on and I just didnt want to put it out there today.  I am on taper and I just cut it short.  It was 8 miles at 9:21 pace.  I was with the girls and with sully and I just didnt have the "thing" to stay with the plan.
Total:  Weekly mileage 29 miles,  supposed to be 37.  I had a good specialty run, I cut my long run short and the weekly mileage was down.  Just a weird week.  Only 1 day of practice next week, off to california for the holiday where I will run a 5K and a 10K.  No worries Karl I will behave.  Quote:

“Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes.”

When the first race is over, what do you have left?

Sunday, November 13, 2011

So Much For the Taper....

Coach Krazy Legs emailed and said, "how about another 18 miler."  I said lets do it.  I had a good week.  I thought it was going to be a little boring and all.  A lot of things have been running thought my head lately about what to expect with this marathon.  Here is how my week went:

Monday (last weeks mileage)-Easy 4.  Groggy, sore, and tired.  Get the weekly mileage in.
Tuesday-Easy run.  3 miles with the girls.  Nothing to report.
Wednesday-Training 6.  I found a new road to run with easy gravel.  May be a spot for mile repeats.
Friday-Progression 10 miler.  The weather around stanford was gloomy and moist.  Not rainy, just wet.  It was perfect.  Not too cold.  I had a few hours to kill so I slipped on the kicks and off I go.  I ran past the football stadium, through campus, right by the Game Day stage where ESPN was.  Here are my splits:  9:21, 9:13, 9:10, 9:02, 8:58, 8:43, 8:33, 8:28, 8:34, and 8:31.  The worst part is that the last 2 were way faster.  The road I ran on had a lot of lights.  I must have been stopped by 5 lights.  I think they were 8:15 and 8:10 effort/pace.  I felt awesome.  That is an average of 8:52 pace.  Total time 1:28:38.
Saturday-4 mile recovery.  To Stanford stadium and back.  Sore and tired but got it in.
Sunday-Long Run, 18 miles.  I wondered how much nutrition played a part in the other long runs collapsing.  Today we went for another long run and used some nutrition.  It went much better.  18 miles, 2:56:51.  That is a 9:49 pace.  The hills are bigger than the race.  I started the day sore and tired.  I wanted to run that way.  I even had a 2 min negative split.    Tapered and flatter...what am I capable of come race day?  No issues muscluskeletal.  I used some shot blocks and some Gu's.  The first 9 I carried Sully and water.  The second accelerade.  I felt strong.  A good confidence booster going into the taper.
Stats-45 miles total.  More than the plan but then again we didnt plan the 18 miler.  Got a strong progression run in.  A solid long run.  A great week.  Quote:

“If my mind can conceive it, and my heart can believe it, I know I can achieve it.”
 Jesse Jackson

What am I capable of come race day?

Sunday, November 6, 2011

This body is starting to OBEY...

I am lucky enough to be a guy that helps people connect with their body.  When we lose what our body means to us, it rebels.  I believe it can be the difference between a happy life and a stressed out aimless existence.  Well that is how it was for me anyway.  Just when I think I have it, I reach another level of awareness of what my body is capable.  I remember the last time I ran 20 miles before the LA Marathon I thought to myself, I hate this.  What am I doing?  Today I felt like a real training run.  I just kept thinking yeah, I do 20 mile training runs now.  I felt great, until it wound down.  The toughness, the willingness to be uncomfortable will no doubt continue to improve but today I started to believe even more. Running is a metaphor for life and life is funny.  I love running and not always during the run.  I run because of the lessons I learn about myself.  I cannot think of something that is so healthy and so educational at the same time.  There are literally no cons, only pros.  Here is how my week went:

Monday-8 Mile progressive run.  Here are my splits:  9:19, 9:15, 9:04, 9:00, 8:45, 8:46, 8:13, and 7:50.  8:46 Average over 1:10.  I started the day dreading the cold and getting out of bed.  When I began to run under 9 I remember why I do that.  I love the feeling of running fast.  I felt like I was efficient and in control of my body.  Awesome.  I would rather go fast.  Today was last weeks miles.
Tuesday-Easy 4.  The girls had practice, I ran.
Wednesday-Easy 7 miles at 9:19 pace.  i felt good, for the most part.
Thursday-Only managed 2 miles with the girls during warmup then had to coach.  Couldnt get anymore in the rest of the day.
Friday-Off.  I fudged it.  I wanted to get a sold 8 or so in and I traded it in for a morning off.  Hang with the dogs and stay off my feet.  Felt funny to not be out there.
Saturday-6 miles with hill repeats.  We met at 6 tunnels.  The hill was on the River Mountain Loop Trail.  It also happened to be at the turnaround of the ITU world championships.  Those folks were flying!  Got me juiced about getting on my bike.  Boy do I miss the bike.  If I wasnt making such huge dents in my fitness I would get on it.  The running work I am putting in is absolutely priceless.
Sunday-20 mile long run.  After running some hills yesterday I wondered how the rhythm would affect the long run.  9:45 felt way. too.  slow.  I physically could not run that slow for the first 14 or so miles.  I saw my half marathon time at 2:05. 9:40 pace.   Trying to go so slow.  Fighting myself to go that slow.  Then the wind, rain, fatigue, and grade got to me.  Oh there is that lack of nutrition thing too.  I started to bonk.  The first 10 mile loop is hilly and the second was flatter.  It does have the slow up grade as does the race course on Las Vegas blvd.  I was 10 min/ mile through 16 and even as low as 9:38 through 14.  I started to get hungry.  No cramping, no trouble though.  Overall, a confidence booster.  I felt very strong and I battled better than I have before.  I have to work on the end mental toughness.  Nourishment will definitely help though.  
Stats:  39 miles without tomorrows easy 4 shakeout.  20 mile long run in, 8 miles under 9 not in.  Overall a good week but could have been managed better.  I ran a total of 150 miles in the month of October.  I suppose the taper is in effect.  Quote:

Nobody can make you feel inferior without your consent.

Eleanor Roosevelt

Sunday, October 30, 2011

Mental Break

This week is a down mileage week and I needed a bit of a mental break.  With a huge meet and traveling, it was a good time to be a little less obsessed with running.  I am going in a good direction and I just need to relax a bit.  For the first time in months and months I had 2 days in a row that I slept till 7:30 or later.  Wow, that was huge.  This running only thing is weird.  A long bike or an open swim breaks up the week so nice.  I miss triathlon.  I do HAVE to race at RAGE.  I have a story to tell about that and it will happen soon.    My friends are talking about surf city.  If I sign up for the full I can avenge last years did not start.  I want that.  Now I was approached about Eugene by my dad.  Always a bucket list kind of race.  With Running Medicine who knows how my time is going to be.  Here is how my week has gone:

Monday-  (miles from last week.)  18 mile long run.  2-9 mile loops.  I didnt have the juice to keep my pace.  I was hurting and tired.  My feet, my knee, and my back.  My feet seem to be more related to my dead footwear and left over from Mt Charleston rocks.  3:03.  I battled stomach, leg pain, and fatigue and I still had that kind of run.  I was happy with that.  Cannot run perfect every time.
Wednesday- Easy 5.  Nothing special.  I was sore but not horrible.
Thursday- Easy 4.  Just trying to shake out.  I felt pretty good.  Started out junky and ended up happy with the effort.
Friday-Training Run.  8 miles-ish.  Watch malfunctioned.  Ft. Collins felt cold and brsck.  But no effects from the altitude.  Found some gorgeous ponds to run around.  Snow, mud, water, and ducks.  So awesome.  My favorite thing about running is go somewhere and explore.  No data.
Saturday-Race, travel, and off from training.  Slept in.
Sunday-Long Run.  10 miles at 9:26 pace So easy. 1:36.   I wanted to go and Sully wanted to go but I stayed back.  I want to have a great next week.  It will be the big week and I want that to go well.
Tomorrow-Should be 8 mile progression run.
Stats-27 plus 8 will be 35.  Good long run, weekly goal will be met, and specialty run will be met as well.  Overall, good week.  Quote:

Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them.
Lee Haney

Tuesday, October 25, 2011

The Balance required to run...

For my other blog entry check here:  Balance of Running


Sunday, October 23, 2011

Plugged IN

Thats right, plugged in.  I feel very strong about my running, my nutrition, and my rest.  I feel very good.  I had to shift my running week to allow for traveling with the cross country team and our short trips over the weekend.  So my long runs was on monday last week and tomorrow will be another long one.    I have been sore all week but nothing too serious.  I am starting to have concrete goals set for the race.  Tomorrow I will see what I can do for 18 miles.  Should be fun.  Here is how my week went:

Monday-(still considered last week mileage wise) Long run of 12 miles at 9:32 pace.  1:54:25.  WOW.  I am pumped about that.  I felt more tired than the 16, so could the extra 10 sec a mile account for that?  Sully was right there with me and he loves that long run.
Wednesday-7 miles easy.  Easy pace, easy route, just get the legs going while the girls did a workout.
Thursday-6 miles easy.  Sore, tired, and just getting it in.
Friday-8 mile progression run.  I felt very controlled.  Here are my splits: 9:12, 9:12, 9:02, 9:04, 8:45, 8:45, 8:57 (this was supposed to be under 8:20 but sully got harmfully attacked and had a little ordeal with a crazy lady and her huge Chow, but we are good), and 8:20.  I have to hold back sooo much on the first part and then I am pooped by the end of the fast miles.  Not too sore, not too tired after, and I like going faster more.
Saturday-Easy-Medium run.  Mt Charleston.  Girls had a workout I ran around and enjoyed the cold weather and the beautiful views.  7 miles total.  The rocks out there kill my feet.
Sunday-Short shake out.  Since I have 18 tomorrow, the rocks kill my feet, and I am going to way over on my weekly mileage I thought I would do the minimum.  I ran 2.  The last 3/4 mile I ran hard on the highway to get my legs moving but not too long.  Bring on 18.
Stats-30 miles pre-long run.  When that work gets done tomorrow I will have 48 miles.   42 was the goal, 8 mil progression run the specialty, and the long run of 18 will be tomorrow.  Id grade it a A-.  Quote:

"Surely joy is the condition of life." —Henry David Thoreau, philosopher

I having so much Joy all around me.  

Sunday, October 16, 2011

Running is a funny thing...

The quest for success is also a funny thing.  What you perceive as success one minute, would be old news the next, and then whats next.  I think about this concept all the time.  I love the journey.  Mostly when I talk to other runners who are successful they also enjoy the journey.  Coaches are bathed in the journey.  Putting one foot in front of the other, asking yourself what can I do today to be better for tomorrow and then next day you do the same thing.  It is the 4th straight year of developing this mindset with regard to running.  I cruised this week because it was a recovery week and I felt outstanding.  The pace was "easy" all week and I was faster then I have ever been.  Funny.  Here is how my week went:

Tuesday-Hill repeats.  I ran the same course as last week but added 2 more repeats.  They are 1/2 mile on and 1/2 mile off.  I did 4.  My goal was to have an easy 1.5 to the hill, hill X 4, 1 mile cool down.  Each hill I wanted under 8:00.  I was fired up for this run and I could not hold myself back on the warm up.  That was 8:45 pace.  Then I hit the hill at 7:45, 7:50, 8:20 (brain fart), and 8:02.  Then 9:15 as a cool down.  6 miles total.  At lunch so it was still hot.  I was happy about this.  The 3rd repeat I just thought I was going the right speed and I wasnt.  I mentally checked out.  I got it back on the 3rd one.
Wednesday-Easy progression run.  It was supposed to easy.  I couldnt hold myself back.  It was not what I wanted but I was out there and feeling awesome.  It was supposed to be an hour and I wanted to progress each 20 min chunk.  I ran with the faster group and I wanted to see if I could hang with them.  Here are the splits: 9:52, 9:32, 8:19, 8:20, 8:24, 8:48.  I decided not to push it since I was supposed to be recovering.  I felt awesome.
Friday-Shakeout, easy run.  KD and I decided to turn a shakeout run we do when the girls do their pregame run into a scambling event.  Then we finished up 3 more miles.  My watch says I went 4 miles but I must have went a 1/2 mile up.  It was a blast.  Easy 4.
Saturday-Race and travel day, no running.
Sunday-I wanted 7 easy miles.  The route was the 6 tunnels route.  I went "easy" and was able to run it without walking and even close to walking.  Even in the end of July I could not do that.  Today was 6 minutes faster than the last time I ran this and I wasnt even pushing at all.  I ran the hills, I felt amazing.  I was thinking about whether or not the difference is physical, emotional or what.  Its both.  I was just cruising today and it was 9:15 average.  Awesome weather, great run, and so happy about it.
Tomorrow-12 miles.  Long run.  Looking forward to it.
Stats:  If all miles are complete tomorrow it will be 37 miles.  Weekly mileage goal was 35.  Specialty run was not accomplished but the overall week went well.  approximately 180 miles in the last 30 days.  By far and away my biggest month of running.  Quote:

"You must give up the person you used to be, to become the person you want to be"
Les Brown (something close to that)

Sunday, October 9, 2011

Seeing things through new eyes....

Since last weeks post was about my lack of racing and yet I continue to be surrounded by racers, I could not wait to watch the Ironman world championship online.  Ya see this is my dream race.  The start of my triathlon career was to just to see if I could.  One step in front of the other and here I am.  Where is that?  No mans land but progressing at an alarming rate.  I spend A LOT of time talking about developing runners.  Developing fitness, developing running programs.  One thing I never saw before was the patience the racers at Kona have experienced.  I am nearly 5 years into my endurance life, these guys are 3-4 times that.  karl and I have talked about this but it is glaring at me now.  Karl is 3 times that and of course he is much faster, recovers easier, and can do any race any day.  Bg shout out to Karl for his second place finish this weekend.  Way to go dude.

I watched this race from different eyes.  I can see a whole bunch more things that I didnt see before.  These coaching eyes saw these athletes from a different perspective.  The racing tactics, fitness, and performance they demonstrated was now not so foreign to me.  I watched this race and got so fired up.  I know that if I keep my head on straight, I keep training right and healthy I will be there.  I have in the past thought that since I was starting so far back that I just dont have it in my to do that.  Thats not fair.  I have to be patient.  I have to develop into this caliber of athlete.  Boston?  That is doable too.  I thought after my first marathon that it would never happen.  That is part of my old life.  My new life says, if the fitness I have right now is possible for a 1:15 min PR in one training cycle, why not over time shave the rest?  I have a long way to go but now I understand better what I am doing.  This has only doubled a hundred times, so will it continue to double?  Im sure.  I dont have all the answers but I can see how this progression goes.  It would be easy to say with no biking or swimming, how can my triathlon skills be developing?  Well my fitness is so fluid right now.  It is moving the right direction.  I feel like I get better every week.  Here is how I got better this week:

Tuesday-Hill repeats.  I ran 1.5 miles to a hill, I did 0.5 up/0.5 down X 2 with a 1.5 mile cool down.  5 mile total.  The up was an average of 7:52 and the second was 7:45.  The hill gains 100 ft in that 0.5 miles.  I felt very strong.  The weather was perfect, my rhythm was strong.  I definitely need to do more reps of these.
Wednesday-Easy 4.
Thursday-8 mile progression run.  I was pumped for this workout.  I wanted to see what I could put on the last part of the run.  I was wondering how fast that last mile could be if I was able to keep myself even.  Here are my splits: 9:59, 9:13, 9:03, 9:15, 8:50, 8:52, 8:34, and 8:18.  With hills and keeping myself back i feel very strong about this result.  I stayed back, I went fast when I wanted to, and I felt totally in control.  When I do this again I think the plateaus can be faster.
Friday-Long Run.  I was disappointed in last weeks long run.  I wanted to redeem that.  I also want to know what this marathon pace should be.  The goal today was simple.  Keep it as even as possible around 9:45.  I averaged 9:46 through all 16 miles, 2:38.  This is by far my best long run.  I was in control, I did not have any issues.  I started to get a little tired at the end and the effort to run close to 9:45 was much harder but I got through it.  Karl will want splits so here they are:  9:40, 9:51, 9:45. 9:49, 9:30, 9:41, 9:38, 9:24, 9:59, 9:55, 10:38, 9:57, 9:56, 10:18, 10:25, and 9:52.  The hills are hard to avoid around the house.  I wasnt even that tired or sore.  I felt very good about this workout.  No pain, no musculoskeletal issues.  I had a little water but nothing else.  No nutrition issues.  Sully ran 10 his longest run.  
Saturday-I had to run with the cross country team.  I just wanted to go easy.  There isnt anything easy about Mt. Charleston.  I forgot my watch but I figure I went 8.  It was snowy, cold, and awesome.  It was a great workout for the team and I enjoyed the surroundings.  8 miles total.
Sunday-Again, I had to run.  I ran 4 miles easy.  Out and back 4 miles.
Stats: 45 miles total.  I got my 8 mile progression, my long 16 miler in, and my weekly mileage goal.  Overall, a great week.  If every week went like this everyone would run.  I know that the good weeks make the bad weeks tolerable so I am in check.  I am happy but not satisfied.  Quote:

“Success means having the courage, the determination, and the will to become the person you believe you were meant to be”
 George Sheehan quotes

In my case, athlete. become the athlete I was meant to be

Sunday, October 2, 2011

No Racing is Killing Me....

As a coach I prepare my athletes to run.  As a PT I help my patients to run/perform.  Usually I have a steady dose of one race after the next, one stepping stone to the next.  I do not have that right now.  Although I am on the clock with the Las Vegas Marathon.  It is months away.  While I prepare for this race I am running very well.  I am dying to see where I am.  I am dying to see what my goal for Las Vegas should be.  When I started all this I read that 4:30 was the cut off.  That would be a 50 min PR.  Can I go faster than that?  What does my fitness say right now?  Here is how my week went.

Tuesday-Preview the race course.  I ended up with 5 miles.  3 miles under 8:20.  The details have been fuzzy.
Wednesday-Race course again easy.  5.5 Miles easy at 9:15 pace.
Thursday-6 miles under 9.  10 min easy, drills and strides.  Then 2 laps on the 5K course.  It didnt actually occur to me that it would be near 10K.  And if I run it under 6 that my 10K PR would be in play, IN TRAINING.  My official 10K PR is 53:42.  I ran 53:45.  I also clocked the 10K at 6.26 miles.  Hmmm.  It was a 8 miles effort.  I felt strong and holding back.  It was 2 X the 5K course.  The first 5K was 25ish and the second was 28ish.  The avg was 8:35.  I wasnt too tired.  In race conditions I can go harder, the cross country world calls this course a slow course.
Friday-Long run.  Since the meet is on saturday, I had to get my long run on friday.  14 miles.  I wanted sully to reach his max so he ran 8.  Then a 6 mile add on.  The first 8 I felt like I could run forever at 9:30-40 pace.  Then I dropped sully off, headed back out.  I thought I would run my 6 mile loop.  The big hill zapped me.  Then the mental games started.  The last 6 were a grind.  Too slow, too much mental.  I think it was a culmination of the week.  I was pooped.  I got it in. No injuries just tired and sore.
Saturday-Meet.  I didnt have training clothes on or my watch but I walked and ran a ton.  Nothing official as mileage goes but I was very tired.
Sunday-Training run at elevation.  I forgot my watch but did 20 min easy, drills/strides, and then hill repeats, 10 in cool down.  I think about 6 total.  Felt OK.  Looking forward to a new week.
Stats:  38 miles total.  All goals met.  I can get my nutrition better and I can rest more.  I may need to add some strength/core work.  I can feel the adaptation.  Quote:

"the ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.
- Martin Luther King, Jr.

I am definitely in a new stage of challenge

Sunday, September 25, 2011

Starting to wear me down...

Running only now for the last month.  First time in my life I have committed so whole heartedly to the run. I want to race though.  Everyone around me is racing.  I will be traveling to coach races and missing my wife and friends race and I miss racing.  I know my fitness is progressing and my run fitness will no doubt make me a far better triathlete.  Who knows may be I am kidding myself, may be I am a runner only.  (eh Karl?)  I just know that day in and day out I am doing the work and striving to move the blocks that I have put in front of myself.  I though of this yesterday while on my long run/workout.  KD said something about feeling sorry for yourself.  I was thinking "me compared to me, sometimes I do that."  I will think, no one else is even out here and you are at least running.  But then If I look at how I perform compared to myself, can i work harder?  I have had some fatigue and soreness this week.  I took 2 days off and still feel very tired.  My hips are sore, My feet were killing me yesterday.  I got some new trail shoes since the rocks were killing my feet.  I met my week mileage goal, my long run now that I look at it should have been 14 and not 12, and I did not get my specialty work in. I did not plan the week better.  Here is how my week went:

Monday-Off....finally get some sleep and rest.
Tuesday-I dont know how to interpret my watch data but looks like a bunch of fun.  20 min warm up/drills and strides.  Then 4000 m at 7:48 pace and then another rep of something but it includes a cool down.  I had some time so I went home and ran with Sully some too.  For a total of 7 miles.
Wednesday-Easy run.  Lately I feel like I have been neglecting Sully.  So we ran 4 miles on the jeep trails out by my house.  I felt very tired and sore.  Now that I think about it, the shoes I was wearing were not working for me.  I thought it was longer but I ran out of time.
Thursday-Supposed to be a progression run.  Easy warm-up ended up about a mile or so then drills and strides.  This was supposed to be 12 min at 8:30-8:45, 12 min at 7:55-8:05, and then I was going to go at 7:30 the last 12 min.  Here is how it actually went:  8:42, 8:03, and 9:25, lol.  Sully actually got lost.  He disobeyed me and went with the much faster runners then didnt stay with them.  I was very scared and ended up running another mile to locate him.  Then the cool down was further than I thought.  Ended up with 7 miles total.  I got some good time at race pace but I was not able to keep it.  Tired, sore, scared, and not into it.  I am looking for a day off at this point.
Friday-Day off
Saturday-Long run.  With the girls previewing the race course I thought I would get up early so I can get a total of 12 in.  Today I looked and it should have been 14 and not 12.  It would have been no big deal but I woke up late.  Ran 10 with the girls, including 3 times around the 5K course and then 2 in a while after.  All averaged 9:32.  With rest in between and some faster then I should go.  SUrprised to look at the data.  I know I can go faster over the same period.  I am looking forward to running regular. This cross-country is keeping me from good quality workouts, lol.  Or may be this is just what I need.  I feel tired and sore but nothing that makes me want to stop.  Today was the last draw on my feet.  New shoes are in order.  The rocks are killing me.
Sunday-Easy run-Kinda.  We are going to try to run every weekend at mt. Charleston.  We had a 15 min warm-up, ran 2 hill repeats, then I ran 40 min easy with the lower group.  A total of 6 miles.  New shoes treated me just right.  Lungs felt TONS better but my legs were trashed.  The hills were brutal but got them done.  Deer Creek and Bristlecone are the best.
Stats-36 miles total.  Had some good points and some low lights.  The XC team prolly will taper some this week to get ready for our home race but I will be better at getting my stuff done.  My long run wasnt long enough and it was an oversight on my part.  I am looking forward to some longer faster stuff to see where I am at.  Quote:

“Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek.”
 Mario Andretti

My goal seems so far away.  Las Vegas marathon cannot get here soon enough.

Sunday, September 18, 2011

Putting in the work

Seems to be the mantra.  Talent, no talent, attitude or not.  Put the work in.  I am really enjoying the cross country lifestyle and starting to pick up on some track.  Here is how my week went.

Monday-4K repeats.  I have never done repeats this long and I was not sure what to do as far as pace goes. I decided to go out and see what I felt like.  Before that 20 min easy and drills strides.  2 X 4K with about 5 min in between.  8:01 and 7:52 pace for nearly 2 miles.  I felt strong.  I know I can do these faster.  after cool down, 7.11 miles total.
Tuesday-30 min easy.  Red Rock trail run.  Unfortunately I get to run with the lower group.  WE only did 30 min.  I would have loved to go longer.  The cooler weather, no wind, and rain in the air makes for super enjoyable running.  3 miles total.
Wednesday-Training Run.  I am looking at my workout and I cannot remember what we did.  I know I went nearly a 5K in 8:25 min pace.  I was poooped this day.  It ended up a 7.69 miles in total.
Thursday-Progression run.  30 min total.  He wanted the last 10 min to be intense but overall less volume and low intensity.  I had to stop with an athlete.  ended up 3.5 miles.  I went 9:35, 9:06, and 8:55.  My legs were dead.
Friday-40 min shake out at the race.  I ran about 20 or so around Balboa Park with KD.  Chatting about running/training/or team.  What a gorgeous day.  I would say 4 miles.
Saturday-Long Run.  The schedule did not go my way.  I made the most of it.  I was up very early to get these 8 in.  I as very tired but got my long run in.  I would have liked to go longer but the schedule did not jive.  I ran from my hotel to QualCom stadium and back with some wiggles to round up 8.  I averaged 9:48.  I just felt very fatigued.
Sunday(today)-Easy run.  30 min.  Again running with the lower group we only got 30 min.  Mt Charleston for some elevation change.  Bristlecone trail.  So amazing.  3 miles.
Stats: 36.3 miles total.  I exceeded my goals for the week and I know I cannot keep that up.  I think volume wise it was good, pace wise it was good, but overall I am tired.  I am happy that I am not sick, hurt, or limited by anything.  Overall, very happy.  My Las Vegas Marathon goal is sub 4:30 seems like that is totally doable.  All I have to do is keep 10:18?  I think I can keep faster than that.  We will see how the longer runs go.

Stole this from another blog:

"dont try to outshine anyone, BE THE RAY'
This is my new theme.  just be me and do the best I can.

Sunday, September 11, 2011

already starting to pay off...

While I knew that If I committed to running full time I would make some strides, I didnt know they would start so soon.  I am running very well right now.  I have been very conscious of my rhythm.  My hill climbing was suffering from too slow of a rhythm, it felt so hard to get up hill.  The drills and strides that I have been doing are helping me feel my way to what I am supposed to be doing.  I feel fresher, I feel more in control, and I am looking forward to what the short term and long term goals are.  Here is how my week went:

Monday-Hill Repeats.  Unfortunately or fortunately I had my run cut short.  I was tired and hills, especially this hill, are tough.  4 miles total.  Only got 2 trips up but I got some work in.
Tuesday-Water polo and laps.
Wednesday-Mile repeats.  1 mile warmup, 4 mile repeats with 2 min rest all under 8:20, and a mile cool down.  6 total.
Thursday-Easy 4 miles.  With tired legs and mind easy 4.  I also twisted my ankle kinda gnarly but was able to treat it.
Friday-Training Run of 6.  I was running low on mileage and had to do 6 in order to get my 30 in this week.  With this super stiff and sore ankle can I go?  YES!  I got 6 in on a course I normally struggle on the last 2 miles home.  A 5 min PR on this course.  It ended up under 9 for the whole course.  I felt strong and got it done.
Saturday-Long run.  Since today was travel day and I didnt know what the weekend would be for me and my training I knew I needed to run 10.  I woke up early and was at it.  Sully cannot go over 8,  so I went 8 plus 2.  Karl here are the splits my goal was to keep it 9:15 to 9:30 the whole time:  9:24, 9:01, 9:20, 9:38, 8:52, 9:16, 9:27, 9:58 (gave sully a break), 9:33, and 9:37.  Ave 9:18.  This is better than my 10-miler PR at Charlottesville.  I was going easy, I could have gone longer, and I could have gone faster.  My schedule said 10 easy.  This route included the 3 miles home that are always tough for me since they are slow up.  I kept my rhythm strong and stayed present with that.  It makes all the difference.  No muscluoskeletal issues.  I feel sore and tired but nothing in particular and I am looking forward to another week.
Stats- 30 miles....No miles above 10 min per mile and a week with no walking.  Quote:

“Life’s battles don't always go to the strongest or fastest man,
But sooner or later the man who wins is the fellow who thinks he can.”

I can feel the confidence growing

Sunday, September 4, 2011

No Choice but to Step Up

I am running more, I am running faster, and I feel great.  I was laughing to myself today as I desperately try to hang on to the group.  When an ultra-intense, world class runner is the coach, you step up.    I was laughing because I have been forced to run faster.  Do not embarrass myself, lol, do not complain, lol, and be responsible for the latter part of the group.  What have I got myself into?  Truth is I am loving it.  Karl has been harping on me to run more, well Karl I am definitely running more.  I am happy to report the soreness is going away, the groove is nice,  Easily the best I have run in my whole life.

Tuesday-Easy 4 miles.  9:27 pace.
Wednesday-20 min Tempo run.  1 mile warm-up.  20 min at 8:25 pace, 2.38 miles, then 1 mile cool down.
Thursday-First formal practice with KD.  I only ran during the warmup.  Yeah it was 10 min warmup at 7:25 pace, lol....JUST HOLD ON!  lol...1.33 miles.
Friday-Training Run.  45 min easy turned into finish off 5 miles.  46:42, 9:19 pace.
Saturday-Progression Run.  1 mile warm-up, drills, strides, and hills.  Then supposed to be 20 min out and 15 min back.  I ended up tending to a runner who crashed.  The terrain was rocky and unsure.  I ended up running 7 miles total.  The time and tempo were off because of the walking I did during triage. Hard effort.  I was on my way to an awesome run.
Sunday(today)-Training Run.  Just hold on.  HOOOLD ON!  Then I ended up leading the trailing group.  It ended up 49:55, splits were 8:18, 8:35, 8:14, 9:30, 10:00, and 5:15.  5.5 miles.  Then on the track for strides and core.  ROUGH.
Stats-27.21 total miles.  Garmin reports that I have run 159.8 miles in the last 30 days.  There are miles not logged on the watch too.  So 170 miles may be?

I am sore for about the first 10 min every morning then I feel great the rest of the time of the day.  I have some back soreness, some quad/abd soreness, and feet are tired.  I feel really good about the volume/pace I am able to sustain.  There has been no walking.  Overall, I am stoked.  Quote:

"You win 80% of the time by not quitting."

Sunday, August 28, 2011

Putting one foot in front of the other...

I am pooped but at the same time I feel pretty good.  I have never committed this much time to running only and I feel like it is coming along.  This week I got 2 specialty workouts in I do not normally spend time doing.  I still need work but it is coming along.  I would like to send a shout out to my man KD.  He represented well at the World Championships, just a tough break.  Here is how my week went:

Monday-3 miles at 8:49 pace.
Tuesday-Easy 3 miles at 9:45 pace.  Did it at night and it was super hot....Sully had to run.
Wednesday-Hill repeats at Exploration peak.  1 mile warm up.  1/4 mile up/down X 3, with 500 foot gain per repeat.  My legs were absolutely gassed at the end of the 3rd.  Excellent workout.
Thursday-Easy 40 min.  Wetlands park.  Flat, fun, humid, sully loved it.  Ave 9:08 pace.  Helps running with these girls.
Friday-Easy 30 min run to scope out where to do the mile repeats for saturday.
Saturday-Mile Repeats.  2 mile out and back nice and easy.  1 mile X 4.  I was looking for all to be under 8:20 and above 8:00.  I ended up with 8:18, 8:23, 8:05, and 8:28.  Easy 10 min cool down.  I felt very strong.  I could have done one more going the down direction, lol, but coming back I would have been pooped.  I just did what I was told.  My legs feel so much better moving faster.
Sunday(today)-Long Run.  The girls had 70 min and I had 90.  We ran 6 tunnels.  8.07 miles in 1:25 for a 10:06 ave.  I felt spent.  It was very very hot and the air quality was poor.  I had a big week and today if felt hard to get out there.  I did it and banged it out.
Stats:  28.51 ish miles.  Big for me...Quote:

"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."
-Paul Tergat, Kenyan professional marathoner

I am finding what I can give.

Sunday, August 21, 2011

running in a different place...

Not physically but mentally.  Running 6 days a week is a change for me.  Not bad though.  I am really looking forward to it.  Getting more experience.  I am having trouble with where my head is at.  I have decided to incorporate my own coach.  Karl from  is a very good friend of mine and one hell ova coach.  I am going to start running with the UNLV runnin rebel cross country team and I am not sure how that is going to go while training for the Las Vegas Marathon.  He is going to modify my running with the girls to match my getting ready for Las Vegas.  All I have to do is put one foot in front of the other.  Usually I am my own coach so now I must trust someone else to get through and I have full trust in Karl.  Here is how my week went:

Monday-Training Run.  4 miles.
Tuesday-Medium long run.  6 miles.
Thursday-Easy run.  3 miles
Friday-Training Run.  4 miles
Saturday-Change in the schedule.  TT bike course for the Amica race next sunday.  My sprint next week that I may or may not be racing.  Then we ran the sprint course too.  Unexpected 3 mile run.
Sunday-Wanted another medium long run but decided to sleep in.  We went to the lake and given how busy I am going to be I jumped on a chance to hang out.

That is 20 miles in a week.  I ran 11 days in June, in August I have run 14 days and we are not close to the end of the month.  20 miles is not a lot for me, I usually do it in fewer days and bigger chunks.

Sunday, August 14, 2011

Getting Ready for the season....

I have spent the last few weeks getting work straightened out to change my schedule.  I have had a few meetings and introductions and I am ready to coach my first practice.  It is not getting here fast enough.  I have been getting my body ready to run that many days a week.  The most I have ever ran in one week is 4.  This will be a step up when I go to 6 days a week.  Since this is a training blog I will stick to this topic.  Here is how my week went:

Tuesday-Run 4 miles.
Thursday-Run 5 miles
Friday-Run 4 miles
Saturday-Honoring my commitment to shannon.  45 mile bike ride and 4 mile run.  The bike was out to Jean, NV and back.  The run began with a summer rain shower that was so awesome.  Then a 4 mile run.  Made me real bummed this kind of effort is going to a race but it is what it is.  I felt awesome today.
Sunday-Long run scratched.  Sully has been sick and we took him to the vet.  Just a bowel irritation at this point.  I was going to go 8-10.

This week I hope to run monday-saturday.  We will see how things go.  Quote:

"A win on the track is not easy to easy to achieve, but a win in cross country is a rare treat."
Jack Daniels, PHD

Our first meet is at Reno our rivals to the North.  Bring em on!  I started reading Daniels' Running formula.  I heard it is a running coaching must.

Wednesday, August 10, 2011

Monday, August 8, 2011

I forgot to post?

First and foremost thanks for the comments and emails for congrats.  That means a lot to me.  Life is funny these days.  Not having a training plan is weird.  It has been more than 3 years of continuous training.  I have practice starting in a few weeks and I trying to get myself acclimated to running 6 days a week.  Who knows what the next few weeks will bring but I am hopeful it will be a huge learning experience.  This week has been interesting.  I have been low level sick now for about 2 weeks.  My stomach/bowels has been turning tricks in my body.  Not fun at all.  Here is how it went:

Tuesday-4 miles.  Sully is a good running buddy.
Wednesday-4 miles that turned into 2 miles.  Had a bowel episode at the lake when Sully and I were at the lake and things just didnt work out.
Thursday-5 miles.  Just getting miles in.
Saturday-Swim/bike brick-Newbie training and not so much training for me.  I love exposing people to this lifestyle.  She is going to be a great addition to the group.
Sunday-8 to 10 mile run turned into 2 miles.  I almost had the worst run ever.  Thank god I got home in time.  one mile out and one mile back.  ROUGH.

Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo,
Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.  

KD via someone else, lol

Sunday, July 31, 2011

I have some BIG news and some not so good news...

The good news?  I have agreed to become an assistant coach at UNLV.  I am the assistant cross country and distance coach.  I am absolutely fired up to join my alma mater as a coach.  I have not signed paperwork yet so it is not 100% but pretty close.  I will be assisting Khadevis Robinson.  He is a Four-time USA Outdoor Champion ('99, '05, '06, '07); Four-time USA Indoor champion ('99, '06, '08, 09); 1998 NCAA Outdoor champion; Four-time USA Outdoor runner-up ('02, '03, '04, 09), so he can run. Not to mention he is also a motivational speaker.  He is representing the USA in the 800M at worlds.  I am so excited to be a part of the coaching staff that will turn around Rebel track and field.   My role will be to take care of practice, assist with traveling, and insert my experience as an expert in efficient running when needed.  I will get to run with ladies and, hopefully, that will transform my running.  I will learn a lot from KD.  Here is his website here.

The Not so good news?  I most likely am out for pumpkinman and possibly put my Ironman dreams on hold.  We (UNLV) have a race the same day.  I am not the "hey thanks for the job but I cannot do it that day" kind of guy.  I am committed to UNLV.  It also puts me on the clock for Las Vegas Marathon.  Running 5-6 days a week will no doubt help my running.  Running fitness will no doubt help my triathlon.  I am putting my work above my training.  I believe that I am awesome at working with runners and I feel like big things are coming.  Who knows what doors will open for me.  Here is how my week went:

Monday-Passed on workout to hang out with old buddy from college.
Tuesday-Training run 4 miles
Thursday-Training run 5.5 miles.
Saturday-Long bike.  Started out as a bike/run brick but everyone in the group nearly bonked on the bike.  40 miles including the gnarliest of hills.  The bike gained 3,000 feet.  It was all on the pumkinman course.  I committed to training with my partner and I will keep my word.  I just wont race.  My legs were done.  Crampy, tired, and wobbly.  It was overcast but still 100 degrees by 7:30.  It was rough.  I spilled my water bottle so I only had 1 bottle of water.  It was a character building training session.
Sunday-I flat out didnt feel like it today.  Long run scratched to sleep.  Quote:

"I felt pretty good to be quite honest. But again, That race was stacked. I'm in the race with the current world champion, the previous world champion, the Olympic champion, all of that. You don't know what these guys are going to do. I thought, 'I might have this, but I know someone is going to be coming' ... I was trying to maintain my speed. That is what I need ..."

I cannot wait to pick this guys brain.

Sunday, July 24, 2011

defying the recovery block?

I have been thinking about this block and wondering if I needed to recover.  The grand scheme of the training plan for this 1/2 iron calls for a recovery block.  Life, the schedule, and the elements had resulted in in me not so tired.  Life interfered again.  There isnt much going on right now but here is how my week went.

Monday-pool was full....strength and core only
Tuesday-Run 4.  Felt strong.  Got through it...
Wednesday-pushed an easy bike for some time with the wife.  Got food poisoning.  Horrible night, horrible next day.  Even called into work.  I never do that. bed.  Should have ran but no way.
Saturday-Bike/Run brick-I wondered what I would have in the tank.  I still felt somewhat dehydrated and I decided that I would put my best foot forward and see what I got.  If I get into trouble I stop.  I made it through the bike a whole 5 min faster then last week.  I used tri bike this week and road bike last week.  I climbed so much easier this week.  It just does so much better on the hills.  I wanted to feel good but I didnt.  I started to get really hungry.  I have not felt hungry on a workout in a long time.  Even when the workout is 4 hours long.  After a hour and a half?  Hmmm...whats happening.  I got back to the car and began T2 and I started to get dizzy.  Hmmm....may be this is it.  It is now 7 at the lake with NO COVER......I have water.  The dizziness settles and i think I can go then about 0.7 miles in I get light headed and start to swerve....OK!  DONE!  I walked back and waited for the the rest of the group to finish.
Sunday-Open Swim.  Sully was CRAZZZY with his day off on thursday and he NEEDED to run.  I decided on a easy run of 3 miles then we swam 1300 meters.  It was very windy and I went all out.  Good swim.  Quote:

Jogging is very beneficial.  It's good for your legs and your feet.  It's also very good for the ground.  It makes it feel needed.  ~Charles Schulz, Peanuts

Sunday, July 17, 2011

A mixed bag...

There really isnt a whole lot to report.  There are a lot of things brewing but they will have their time.  Right now it is about doing the best I can with what I got.  This week was different since I had some entertaining to do.  What I have is heat, which requires early morning workouts and early bed times.  With a lot going on at work and home, I have struggled with those time frames.  Here is how the week went:

Monday-Strength and core.
Tuesday-Easy run.  4 miles slow and easy.  Sore and tired....
Wednesday-Bike hills.  Pushed for sleep.
Thursday-Training run.  5 miles.  Tried to pick it up on the way home and had a 8:45 mile 5 up a hill.  Felt pretty good.
Friday-Scheduled day off.
Saturday-Swim/Bike Brick.  Swam 1800-2000 meters.  Hard to tell with the water WAY up at lake mead.  I felt very strong on the swim.  I did some pic ups and was able to go longer than I thought with a higher paced swim.  I think I am due to have a better swim at pumkinman.  The transition was slow.  Bike was boulder beach to the tower where t2 will be at pumkinman.  The last 9.5 miles will be a 1500 foot gain.  I am happy with that bike.  1:27:20.  Had a bbq at the house and had a late night.
Sunday-Long bike.  scratched for "hangover" type symptoms.  lol.  Slept in.  Quote:

Running is a lot like life. Only 10 percent of it is exciting. 90 percent of it is slog and drudge. David Bedford

Sunday, July 10, 2011

Las Vegas in the Summer

This time of year something happens like clockwork.  I struggle.  LOL.  IF your not out the door by 5-5:15 your in trouble.  I always have harder times keeping pace and going the distance.  This year is no different. No excuses just saying.  100+ temperatures and this week super muggy.  It is hard during but the fall I benefit.  So I am going to keep busting ass and getting work done.  Here is this weeks work:

-Tuesday-Training run.  5 miles.  Nothing to report.  Moderate pace, nothing to brag about.  Super muggy and the gnats are out, WIERD.
-Wednesday-Hills.  The tribike and I are getting along quite well.  I am climbing way better on it.  I am feeling very strong on the bike.  I just need to be able to have a good training ride.
-Thursday-Long run, since this is the end of a block and with other training scheduling issues I had to do a long run on thurs.  Woke up early out the door for 8.  Sully ran 5.5 and then I went the rest on my own.  I am really liking the new shoes and I am happy to be able to run in neutral shoes.
-Saturday- With the buildup happening slow today was kind of a wildcard workout.  My training partner was freaking out with the pumkinman ride into boulder city so we had to get it out of the way.  The reason its anxiety provoking is its a climb.  From boulder beach to what will be T2 is a 2,011 ft gain.  That does not include the north route on lake/north shore roads.  Its going to be fun.  This was the sprint course.  Since I would have about 10-20 min of down time waiting for the group to get there, I decided to improvise.  Hill repeats.  I did the big BC hill 3 times.  I climbed strong.  I loved it.  The first one was 12 mph, the second 10.5 mph, and the third was 9.0 mph.  I was definitely tired.  But got some good work in for sure.
-Sunday (today)-Long run.  This blocks long run was 10 miles.  So this was a 23 mile calender week.  Today was a pretty morning.  Breezy, sprinkly, and muggy.  I stopped a few times with sully.  He needed a water break a few times.  He also wanted to lay in some wet grass.  Quality time. He only went 7 which matches his longest run.  He pulled me the whole time.  He didnt want to go home.  He is an awesome running partner.  I thought I might need some stability so I wore my old shoes.  MISTAKE.  heals hurt, toes hurt, and my blisters starting coming back.  When I dropped Sully off, I changed shoes and it saved my run.  Overall a good run.  I was tired, hot, and muggy but I got it in.  QUOTE:

“I believe in getting into hot water - it helps keep you clean.”
 G. K. Chesterton

This heat training will pay off

Monday, July 4, 2011

The Summer is in Full Swing

The morning time is requiring an earlier and earlier start.  I do love the run then go back to bed move.  The Las Vegas heat is upon us.  Some 112 or so during the day.  The bike situation is taking care of itself.  I am starting to enjoy it.  I am getting more comfortable with aero and I am in much more control.  Here is how the week went:

Monday-Swim speed work.  20 laps or 1000m.  4 off/4 on.  Here are splits: 4:31, 4:07, 5:20, 4:11, and 5:31.  Long pull, big reach, alternate breaths, I can feel the swim finally coming along.
Tuesday-Training Run.  5 miles.  There is missing data.  Filled in for softball.
Wednesday-Hills on the sisters.  With sore legs from softball, I still climbed with the tri bike.  I let it go on the downhills and it felt ok.  The way home had a headwind, and it was 2 mph faster.  WOW.  big difference.
Thursday-Training run.  5 miles.  Tired, slow, and sore.  Had intervals planned but was happy to get some miles in.
Saturday-Brick Bike/Run.  13 mile bike ended up short, 4 mile run.  18 mph average on bike, coast on the run.
Sunday-Long Bike.  30 miles.  Shannons longest ride, congrats to her.  Top 3 most windiest days I have been out there.  Miserable.  I stayed with her a lot but attacked some key spots.  I felt awesome.  I cannot wait to let this bike just go.
Monday (today)- Long swim.  1200 or so m.  Very windy, rainy, and a lot of waves.  I got some good work in.  Practiced all my new cues and it went well.  Quote:

“Most people give off as much heat as a 100 watt bulb, but not as much light.”

Sunday, June 26, 2011

Beginning the build up

I looked forward to this weeks workouts.  I was excited to get started for pumkinman.  I have noticed a few things while resting/recovering.  I am starting to feel the lack of strength workouts in the last 3 weeks.  I wanted to get the strength workouts back in.  I spent the beginning of the week with a slight to moderate sore throat.  I made a decision to scale back the plans and be smart. I was able to get the triathlon training in, including a swimming time trial, I just didnt load it up.   I also, wanted to move closer to a decision on what I should be doing with my bike situation.  Here is the situation:  ok road bike, decent tri bike.  I am comfortable on the road bike but seems like I am missing some speed if I dont use the tri bike.  I wasnt sure what to make of the tri bike.  It is wobbly, there may be a brake issue, and occasionally has a misfire on the gearing.  I wanted to have a bad ride with it to make the decision easy.  That did not happen.  Here is how the week went.

Monday-Originally scheduled to have a TT swim workout scratched for sore throat.
Tuesday-Originally scheduled to have a 5 mile easy run, changed it to 3 miles on wed.  
Wednesday-I had to get sully out anyway....rough day with snot but got some work in.
Thursday-I felt very good today.  I actually wanted to get to the pool.  I did a 1000 m time trial in 11:36:52.  Then a few easy laps and then 100 m TT in 1:53:98.  These figures will be used to help with workouts and future fitness tests.  Speed cues: quality strokes on each side with fluid reach and pull through, facedown, and high elbows.   
Friday-By this time I feel great.  I decided to run some intervals.  1 mile warm up in 9:33, 3 min on/3 min off X 4 then 1 mile cool down. Goal was to be under 7:20 for the on and around 9:30 for the off.   Here are splits: 7:17/8:44, 7:31/9:30, 7:55/9:54, 8:29/12:04, and cool down in 9:24.  I felt strong except for the last interval.  Ran out of gas.  I think that is the idea.  Next week I will repeat this.  I am learning the fight at the end of the workout.  That is definitely an issue for me.  My legs felt strong but cardio isnt there yet.  I feel it getting stronger and stronger.  I feel like my miss on the end of the workout is an aerobic strength issue.  
Saturday-Long bike.  This was going to be a test.  We picked a route with some climbing.  I wanted to descend and climb with this bike and see what I think.  20 miles total, 10 miles out and back.  1,500 foot climb.  Looking at the numbers and comparing those number to what I felt I definitely need to spend more time on this bike.  I was a chicken on the very fast decent.  Not pedaling, not contributing to making the bike go faster and I went 38 mph.  WOW.  I wasnt even aero.  On the climb, I climbed easier and faster then my road bike.  I actually passed 2 riders on the climb.  That never happens.   K2 has earned one more week.  I do have a few mechanical issues that may be contributing to the lack of confidence.  Learning this bikes gearing and feel wasnt so bad.
Sunday (today)-Long run.  I am feeling very good and I thought a medium distance long run with some speed work would be a good idea.  So lets make it a progressive run.  7 miles.  Actual split (goal).  9:22 (9:30), 9:08 (9:15), 9:19 (9:00), 8:43 (8:45), 8:43 (8:30), and 10:22 (8:30).  LOL...zapped again.  No excuses.  The aerobic/mental strength not there yet.  I battled a lot more than I have in the past though.  The grade did turn back to up for the last 2 miles but I have ran faster there.  I just couldnt hold it.  Something to work on.  Long slow grades continue to get to me.  Just simply have to get stronger.  I did try out some new shoes today.  The assics nimbus 13.  A neutral shoe.  They felt amazing.  I had some muscle soreness but It was good to focus on mechanics.  Sore gluts, sore quads, and no foot or skin issues.  I felt really good just not fast enough on the end.  Quote:

   Fitness - if it came in a bottle, everybody would have a great body.  ~Cher

I am progressing very well.  Special shout out to Khadevis Robinson who was second in the 800 m at the USA championships.  Good luck at worlds my man!

Sunday, June 19, 2011

Pumkinman On the Clock and 10K PR

First things first.  My classes are open!  To check out my running classes click here!

The 1/2 Iron at pumkinman will be a different animal.  The swim is the same swim I swim all the time, the bike will be a different set of hills at the lake ending in a good climb to Boulder City.  The run will be through the streets of BC and will be a collection of long slow climb type hills.  It will be mid October so the weather should be awesome.  I will have some buddies to train with so the company will be welcomed.       This weekend marked the first training weekend leading up to this race.  This 1/2 will be a different focus.  I want to do a few things different:  swim faster, ride faster, and run faster.  LOL.  I am going to tweak the swim training.  If the bike split was the same but on the tri bike, and the run was competitive with what I am capable of, I would be ecstatic.  Thats the goal.  More on that as time goes by.  Speaking of tri bike I had 2 rides this week.  One horrible, the other not so good.  Its wobbly and hard.  I dont know if I want to continue the bike on this bike but we will see.

The Ambulance Chaser 10K/5K/1 mile walk was a race at the Las Vegas Motor Speed way.  Pretty cool.  The 5K 2 laps around the track and the 10K 1 lap speedway and up and down the drag strip.  Here are some pics:

  Here is how the week went:

Tuesday-Easy run 4 miles with sully
Wednesday-Strength training
Thursday-Training run 5 miles with sully
Saturday-Ambulance Chaser 10K.  My previous 10 PR was 55:16 or so.  I thought I had the juice for a sub 52 min race since Karl predicted 52 I wanted to be faster than that.  My Vdot says 48 min is possible.  I have had some good training runs so I thought it was going to be in play.  Here are my splits: 8:17, 8:17, 8:40, 10:05, 8:54, 7:35, and 1:59 for the 0.2.  The super slow mile came on the steep drag strip when the heat was pounding from the sun, the asphalt was radiating heat, the grade went up, and the rubber from the race car tires was making the ground sticky.  I got zapped there.  I think 3 min should have been shaved off.  My official time was 53:42.  My new 10K PR by 1:24.  Overall, a good race.  Minor soreness and fatique.
Sunday-Bike/run brick.  16 mile bike and 3 mile run.  My longest ride with the tri bike.  I am not sure what the think of that thing.  Aero is uncomfortable and unsteady.  It was hard and not as much fun.  The big gear isnt as fast and the little gears are easier to climb with.  Hmmmm.....just so different.  I dont know if I like it.  Too early to tell.  The run was ordinary.  Just getting some reps in.  1 hour ride and 30 min run.  QUOTE:

Learn to run when feeling the pain: then push harder. William Sigei

I am learning how do this, I need to that better.