Running Through Life

I FEEL GOOD!!!!

Yes, awesome, greatness, sweet victory, gold medal podium.

Wednesday track practice - which I dread every week - is now in the books. It was a kick back week, so only 3 miles at pace. Scheduled pace is 8:45, my pace much slower.

9:19 for 3 miles. Me - happy.

Yes, slower than last week's 9:18 pace but more comfortable.

Not as achy as I write this.

I think that all spells out improvement.

Yippeee!!!!

Now bad news - at least to me. I have to go to Chicago for some important marathon coach training. Which means I have to hand my team over to someone else for their Saturday run (though I know Coach Darren will treat them like his own) and I have to do my long run on Sunday. Oh well, the price we coaches pay.

Hey, TNT Coach Ken - any insight into training or TNT certification?

Ciao, folks

First long run in weeks

... or trying not to become a kite.

Yes, I decide to do a long run with my team. They were doing 4 miles and I wanted to go 12. I got there early to run some before my team. I was joined by 2 spring team members going 16. So we started into the wind.

That wind was nasty. Whisting through a funnel over trees at us it was all we could do stay upright.

1.24 miles into the wind and then 1.24 miles flying back to the start point. My quarter mile splits were as much as 3 minutes/mile different. Then PJ says, "Let's do this side again". So back into the wind. 4.8 miles on the open prairie with the wind teaing our faces off.

My team showed about 10 minutes later and I suggested to them that they run the east of the park. It is very wooded and the asphalt path is very protected. So off we went. There were a few places where the wind caught us , but generally pretty nice. So another almost 7 miles went down. I kept my watch running while I chatted or poured Gatorade for my team and it showed 11.61 miles in 2:07:10.

A 10:57/mile pace.

Good time with the wind.

Good time with the stops.

Legs are tired, but my breathing actually returned to normal fairly quickly. I have been noticing that allot lately. Even on speed nights. I am tired, but the huffing doesn'last like it used to.

I am getting in shape.

Now I am thinking about some type of weightlifting or core work.

It will make my running more efficient.

Any of you got some extra time to give me?

It's all about the time isn't? Next week I want to run 3 days. I need more mileage and more time on my feet. Man, I wish it was spring.

Another Tempo Wednesday

Track practice was last night again and i had a team member show up. yea!! She (JC) was pretty quick and tireless. Practice was

warmup - 4 laps (200 meter each)

60 seconds of fast running

2 laps jog

and repeat 4 more times

cooldown - 4 laps

She ran that and then ran another 4 or 5 laps.

JC was awesome - go girl!!!

My running was done before any one got there. I ran 3.5 miles at tempo pace and I held a steady pace.

I ran a 9:18 pace.

My laps were right on the same time - lap after lap.

It was awesome, but man was I dead tired an hour later and all day today.

After that, I ran a few laps here and there with my TNT member but mostly chatted with the spring session coach.

So, I guess I need to start some weekday 30 - 60 minutes runs to aclimatize my body to exercise.

Saturday is a 4 miler for my team. I think I will try to run with and after them and try to get in at least 12. Plus my kids are here for the weekend so it will be busy.

Thank you's

Thanks to Marlene for the link to the stretching site teachpe.com. Nice clear concise site that has a great stretching area (section at bottom of their site).

I got tag to interview by Steve in a Speedo - here are his questions and my answers -

Interview Questions:

1.) What's your best and your worst race experience? Explain.

Best was Mayor's Marathon in Alaska in June 08. Such beautiful countryside and an awesome running path through many of their parks. Over 1500 Team in Training runners there. Worse - a simple 5k many, many years ago that I ran after going out drinking all night, plus an after-hours party. It was a long 3 miles and a puke fest about half way thru. Yes, I was young.
2.) What was the race that got you "hooked?" Explain.

I haven't been a runner until the last few years and even now I only run 2 days a week. I really want to do more. I have been a "racer" for years. Not that I am fast, I just run races. But trail running is what did it. I have a great club KRR that operates several trail runs a year. Running through the woods on natural trails is awesome. I think the first one I did with them was the Siberian Epress, run the first Sunday of the year no matter what the weather.
3.) What race or event are you most looking forward to this year? Why?

The Illinois marathon. It is the first marathon where I live - Champaign-Urbana, Il home to the Fighting Illini.
4.) What brand of athletic gear are you most loyal to? Why?

Right now it would be my shoes, Brooks Adrenaline. I am on my third pair.
5.) If you had to pick a current game show to be on, which one would you pick? Why?

Probably, "Are You Smarter Than A Fith Grader?"I do good at home but who knows.

To play along:
1. Leave me a comment saying, "Interview me."
2. I will respond by giving you five questions. (I get to pick the questions.)
3. You will update your blog with the answers to the questions.
4. You will include this explanation and an offer to interview others in the same post.
5. When others comment asking to be interviewed, you will ask them five questions.

I got tagged to be interviewed by Marlene as well -

1. If you could make one totally crazy, unreasonable wish, what would it be?

Have my mortgage paid off. It would be great to be debt-free.

2. What accomplishment are you most proud of?

My kids, I have two fairly bright, fairly well-adjusted and behaved children. And my boy will be an Army man in July. I am really proud of him for wanting to better himself and making this decision.

3. What were you doing 10 years ago?

I was changing jobs.

4. Describe your ideal day.

A nice spring or summer day where I can do my chores at my leisure - I can walk the pastures, chase goats, check on the chickens, pet the dog, watch sports in the man-cave, do a little woodworking or just chat with the girlfriend.

5. If you could change one thing about yourself, what would it be?

My dedication... I would really like to run more. I would be in better shape so the track practices or Saturday long runs wouldn't leave me dead tired the next day.

***

To play along:

1. Leave me a comment saying, "Interview me."
2. I will respond by emailing you five questions. (I get to pick the questions).
3. You will update your blog with the answers to the questions.
4. You will include this explanation and an offer to interview others in the same post.
5. When others comment asking to be interviewed, you will ask them five questions.

And thanks to everyone else who has been helping me through this thing I call blogrunning. I couldn't do it without all your help.

For This I am Happy

I am in the tempo run phase of my training now. I was supopsed to do 4 miles @ 8:50 pace.

I think I started out pretty good. Possibly a little slow on pace, but feeling good. About 1400 meters (200 meter indoor track) I started feeling pain in my left shin. Ran the last lap to finish the mile and then stopped to try and stretch it.

That's when Brain said, "Ok leg move and stretch that muscle." And leg, being leg just kind of stood there. Brain thought, "Oh yeah, I got to send some kind of signal down there. Hmm, I have no idea what to send."

That's right. I did not know how to stretch that front muscle. So a drink of water and I pushed on for another 2.34 miles before I decided to give it up before I really hurt something.

But thanks to Al Gore for inventing the internet I will be able to find some kind of stretching routine for the front calf muscle.

So I did not get 4 miles in.

I did not run at 8:50 pace.

I really wasn't that tired.

I truly believe I could have gone farther.

I hope the pain is only overuse or caused from the small track and sahrp curves.

Saturday is a long slow run. I'll just have to see how it feels then.

The workout tonight was 3.34 miles in 30:07.22 for a 9:55 pace.

I am still happy about the workout. Even pain free I wouldn't have run scheduled pace, but I might have run a little better.

But I am happy with what I did. It is better than what I could have done 8 weeks ago. Looking through my log book and online journals and I see the positive progression.

For this I am happy.

Monday Workout

Monday I thought I would try a tempo run since that is what is scheduled for Wednesday night. 4 miles at 8:50 pace. It was dark, but since I am the only house on the country road, it should have been all good. I could only see my watch at two places on the road - at my driveway and at the other end by the airport radar tower.

So I took off, feeling good, feeling fast. I ran downhill. I forgot that the road is uphill for 4 tenths of a mile to my house. Turned around and ran uphill and then I repeated the process again. Then I died.

I ran 1.55 miles in 13:27. An 8:40 pace. Wednesday is going to be difficult.

First Coaching Session

Awesome day Saturday. I had half my team show up for their first training session. They were great. They were excited and they were up to the challenge of starting on their journey to marathon bliss. Week 1 down and 20 some more to go.

On the down side is the fact that I can't get my long runs in on Ssaturday mornings. So I am going to have to run on Sunday - alone. That is going to be tough. While it is still early, I will see how much I can get done on Saturdays.

What do all of you think of this? One for an hour before, my team, then run another 90 minutes to 2 hours after they leave. This will get me the mileage in, just not all at once. The spring TNT team will be there doing long runs so I would get t orun with them for 60 - 90 minutes of my second half run. Is this going to kill my training? Next saturday is 16 miles. I should be able to do 6 before and 10 after. I know it is not 16 straight, but with an hour break. And as my team gets into longer runs, it just makes my break longer. I need to be at the water stop for them and not out on the course, ignoring them. Tell me what you think, split my run or suck it up and go alone on Sunday?

Eat This, Not That giveaway.

I don't normally do things like this, in fact this is the first. But a blog I follow is giving away this book. Reading her post about it - my favorite cereal and cheap pizza is on the DO NOT EAT list. Now I will starve but propbably lose the 15 lbs I want to.

From Chic Runner-

So as promised today I will be sharing my GIVEAWAY in honor of my 100 posts!! It's going to be going on from February 3rd to the 10th, and I will announce a winner on the 11th! I've talked about this great book before, and now there is a new one in the series. Of course, I'm talking about the Eat this, Not That! books.

I started reading the one that is about fast food and it really opened my eyes to a lot of things that I thought I knew but didn't really understand when it came to eating fast food. I always though eating chicken would be better for you, but as this book has told me sometimes it's not worth it at all. There are so many options and nutrition is important to all of us. The latest book is the Supermarket Survival Guide and it's the one I'll also be giving away to one lucky person!

Go here to enter and view her great site - http://chicrunner.blogspot.com/2009/02/giveaway.html

Wednesday Track Practice

Well my schedule said to run another 16 x 400 meters. My last set of intervals before I start tempo miles next week. I really wasn't up to it so I did some internet research, because we all now internet people know it all. I came up with a plan that was still intervally but mixed things up a little.

So, I did - 6 x 300, 4 x 400 and 8 x 200. I am beat. This was harder than last week. It was less distance - only 500 meters compared to 6400 meters. Damn, do my legs hurt. But damn, I was good. Maybe bordering on great.

Great? Yes, great. You have to remember your greatness is only compared to yourself. Not to others. And I think I was great earlier tonight.

300's - 1:15 or less

Set 1 - 1:05

Set 2 - 1:05

Set 3 - 1:07

Set 4 - 1:05

Set 5 - 1:09

Set 6 - 1:05

Average - 1:06

400's - 1:40 or less

Set 1 - 1:44

Set 2 - 1:31

Set 3 - 1:33

Set 4 - 1:30

Average - 1:34.5

200's - 45 sec or less

Set 1 - 35.00

Set 2 - 37.41

Set 3 - 39.71

Set 4 - 37.87

Set 5 - 38.03

Set 6 - 41.33

Set 7 - 36.59

Set 8 - 39.65

Average - 38.20

Overall - 5000 meters at a 5:48 mile pace. That gives me an 18 minute 5k. My previous best is just over 24. Of course there were several minutes of recovery time between sets, but something to dream about. We all needs dreams.

Did I say that I hurt? I really do. I haven't hurt like this in a long time. Got to give the girlfriend kudos. She was ready to rub whatever hurt and feed me and get me whatever my little heart desired. A little bit of food, a carb drink and my jammies and off to bed soon.

The way I feel 6 am is going to be too early.

Next week - 4 miles at 8:50 - 9:00 pace. A continuous run.

Not really sure I can handle that pace. Especially on a 200 meter track.

I think I can do a 9:30 pace for 4 miles.

Everyone here has told me not to worry.

Break it down in one mile chunks or less.

I'm really not worried.

I just know my limits.

But I will try.

And I thank you.

Oh, by the way. Saturday is my official first coaching duty for Team in Training. I am really jacked about this. I hope I honor the spirit of TNT and do well by my walkers and runners. Any advice TNT Coach Ken?

Run on all.

Weekend workouts

Saturday was a nice day. The whole weekend was great. Temperatures were up and the sun was out. Saturday I met up with the spring team for a sort of long run. They had 6 to go and I ran an extra loop and got 8.83 miles in 1:28:59. Good for a 10:04 pace. Not bad for not running long in three weeks.

3 weeks and no long runs.

Yikes!!!

Also got a lot of work done at the farm. Chicken coop is finished and chickens are in it. Cleaned up in the man-cave. Cut joist for storage above my closet in attic room. I worked all weekend.

Hopefully, I and the weather can mesh for awhile and the outside running can continue. My legs are tired but they feel good.

Except for the fourth toe on my left foot. Apparently my pinkie toenial was a little longer and I gouged out half my toe running. It is sore, but should heal nicely.

STEELERS WIN!!!

Do I really need to say anything more?

There were two die-hard Cowboys fans at my house watching the game with me, rooting the whole time for the Cardinals. But somehow my Steelers perserved. Imagine what they could do if they ever get a high powered offense.

My head hurts already....

In two weeks I am supposed to be in my "STAMINA" phase of training. I have been doing the "Endurance" phase all this time. I didn't realize that speedwork fell into an endurance area. But 16 400 meter repeats isn't easy. In my stamina phase I will be doing tempo runs from 4 - 10 miles in length. These are runs that I try to maintain the same pace for the entire run.

I guess STAMINA and ENDURANCE mean pretty much the same to me. Note to self - consult Websters.

Anyway, the 400m repeats have helped drastically. Hell they helped last summer as well. More and more of them can be done in a row before I start to feel the burn. And I recover between them quicker as well.

The tempo runs are what scare the hell out of me. I have never been able to run continously for any length of time. Even a 5k, I have to walk. In two weeks how am I going to be able to go 4 miles non-stop? My training calls for an 8:50 pace.

a 4:25 half mile

a 2:12 quarter mile

and if I run indoors at the Armory a 66 second lap for 32 laps.

"WTF!!?? How am I going to do that?", says the body.

"Well, maybe first body, think that you can do it" says the brain.

"Oh!"

So even though this is a Steelers weekend, I have some mental workouts to start doing in preparation for the "STAMINA" phase of my workouts in two weeks.

I hate brain work. Gives me a headache.

Track Practice

Back to the Armory for 400 meter repeats. Tried some new PowerBar gel drops. They are gummi bear texture with a small liquid center. These were a cola flavored liquid. They aren't bad. They were tough but I think that is due to them being frozen last week. They were left in the car. Not good with the near zero temperatures.

Schedule said (16) 400 meter repeats in 2:00 - 2:10 pace. I have been aiming for 1:45 pace.
Last week I was awesome and ran around 1:36 average for 11 repeats. I was supposed to do 14 but was gassed out.
I managed all 16 repeats tonite. And I average 1:36, with a fast repeat of 1:29 on #5 and a slow 1:45 on #15. Locked #16 in at 1:36.

Actual sets can be seen here.

Illinois Marathon

yes, Virginia there is a marathon in Illinois and it does not revolve around Chicago.

Here in Urbana-Champaign (twin cities) we will host our first marathon.

Home to -

the Fighting Illini

the Univeristy of Illinois

National Center for Super Computing Application

Bonnie Blair (olympic speed skater)

John Bardeen (co-inventor of the transistor)

Ang Lee (UI film school graduate - director)

Ludacris (rapper)

REO Speedwagon (rock band for old people like me)

Jerry Sanders (founder of AMD - computer chips)

LaToya Bond (WNBA player)

Deron Williams, Dee Brown, Luther Head (active NBA players from the U of I)

Jennie Garth (Beverly Hills 90210 actress)

Roger Ebert Film Festival

HAL9000 (misguided computer from 2001: A Space Odyssey)

Mark Roberts (writer/producer of one of my favorite shows - Two and a Half Men)

Erika Harold (Miss America 2003)

Red Grange (the Galopping Ghost)

Headlights (rock band)

and that is just a few of the interesting people from the two cities.

The marathon will wind its way through the two cities and across parts of the campus. You will get to see various outdoor art sculptures (not that I call all of it art), through several parks, through quaint tree lined neighborhoods. It should be at least 50% shady along the course.

There will be several bands along the way (48 according to the map - which might rival Chicago). It will be a small race. Last I heard 3000 signed up for all events with about 1000 for the full marathon.

Dick Beardsley and Bart Yasso are the guest speakers. Team in Training has made it a spring event (not too late to join, ask me how).

Per the website it is now a Boston qualifier for 2010 -

The road to Boston starts in Champaign/Urbana!

Yes….with a course this flat and fast, you know it is going to be a Boston Qualifier!! Our certification process is now completed. The 2009 marathon will be a qualifier for the 2010 Boston Marathon.

(USATF Certification: Marathon IL-08111-JW; 1/2 Marathon IL-08112-JW)

There is also a marathon relay and a 5k fun run. Pace groups for the marathon as well to help you qualify. (Wish I could hang with a 3:30 pace group)

Why am I running it?

I live here and it is the first. Come join me.

http://illinoismarathon.com/index.html

Weekend Teaching

Man was it cold on Saturday. Hats off to my runners, members and alumni alike. -14 degrees with the wind chill. But carry on they did. And run they did. man it was cold. A special kudo to all winter time coaches in wintry locales, it is especially good of you to brave the weather when you are not building up your body temperature.

But I am still looking forward to starting my coaching career next month sometime. The summer session of TNT starts in February.

Thanks to all the alumni that came out to run as well. It was chillly for you as well.

So, I got no running in this weekend at all and am going tohave to make it up this week. Starting Monday, I am going to have to get my weekly groove on. Start grooving 5 days a week. Moving and shaking.

Eleven weeks until the Illinois marathon. Eleven weeks to be in shape for a 4:30 marathon. Eleven weeks to run a 2:10 or better half (I don't realy think negative splits are in my future). Eleven weeks until (4) 65 minute 10k.

I am ready to do this anddo this I must. Woo hoo.

Substitute Coach

Tomorrow I am filling in to coach the local TNT (Team in Training) chapter. They have a 6/12 mile run depending on whether they are training for the half or full marathons. Of course for my first time it should be about 10 degrees at 8am with a minus wind chill.

Maybe that is a good thig I am coaching and not running. I can sit in the truck. Woohooo!!!!

It shoul d be a blast though. Soon I will be a full time coach for the upcoming summer session. We will be training for RNR - Seattle, RNR - San Diego and America'smost Beautiful Bike Ride - Tahoe. For more info go here - http://www.teamintraining.org/il/.

It should be a blast. i hope to get there early and get 5 miles on the trail first.

Wednesday Practice at the Armory

Thank you to all who have wrote to help me get back on track and bring my mojo back to central Illinois. It worked. I was supposed to do 14 x 400 meters in 2:00 - 2:10. I have been doing my 400s in 1:45 or better. I hope to continue that as well.

Last few weeks all 400s have been 1:45 or better. So was tonite any different. Yes, it was. But all for the BETTER!!!!

On average 1:36 for my sets. Sweet!!!

Set 1 - 1:37

Set 2 - 1:37

Set 3 - 1:36

Set 4 - 1:37

Set 5 - 1:37

Set 6 - 1:35

Set 7 - 1:36

Set 8 - 1:32

Set 9 - 1:44

Set 10 - 1:33

Set 11 - 1:31

and for good measure a workout ending 200 in 36.37

All in all a very good, terrific workout for me. Freakin awesomeness. As I read on another blogger site DDYA - Don't Deny Your Awesomeness. Thank you Frayed Laces for allowing us to steal your new motto. And today I do not think I denied my awesomeness.

Maybe, just maybe, I have a 4:30 or better marathon in me. I would love to destroy my PR from Alaska. Something to shoot for. Saturday is a long run 12 - 15 miles. I hopeto do at least 13 to give me a good indication of where I am at.

But of course I have seen weather forecast from 16 - 40 degrees. Why can we get this weather figured out.

Damn I ramble.

Monday Cold

It was a work holiday for me though I still spent half the day at the office. oh well.

I was supposed to have a nice and easy 30 - 45 minute jog. Instead I spent 4 hours in my very cold workshop cutting oak boards for a new bookcase. It was cold. I am just now getting feeling back in the toes of my right foot. Most of the cutting is done. Still have some bevels, dadoes and chamfer on a few pices, but some of the assembly and staining can begin.

Tomorrow I have to get motivated again. I have so slacked off lately. I need to run, run, and run some more. Tomorrow is the first day of my training. I haveto look at it as a new beginning.

Woohoo tomorrow.

STEELERS WIN!!!!

OK, nothing about my running, bu I am siting here in my Steelers socks and it was enough for them to beat Baltimore for the third time this football season. We (yes, the imperial we) are headed to Tampa Bay to attempt to beat an all-of-a-sudden very good Arizona Cardinal team. Look out Warner here we come.

So, in two weeks I will be grilling and drinking in the man-cave with my un-Steeler fan friends (my apologies to Bears and Cowboys fans). You are all welcome if you are in central Illinois on Sunday.

Hit me up and I'll get you directions. GO STEELERS!!!!!!!

Intervals at the Armory

Almost sounds like a horror story. But this was a step back week so I only had 6 to run. Again in 1:45 or less (my goal) training say 2:00 - 2:05.

Set 1 - 1:42
Set 2 - 1:36
Set 3 - 1:40
Set 4 - 1:40
Set 5 - 1:45
Set 6 - 1:38

plus a mile warm up and a 400 meter cool down.

Good effort. Legs are hurting. It is a new thing for me. This aching. Wondering if it might be related to no stretching. Something to think about.