One more week before Chicago Marathon

So I started getting things together 3-4 days ago - I just couldn't help it, even thought he race is still 1 week away. My Gu's, bib-belt, few more little things, and socks. 3 pair as I could not decide yet which will be my race-day pair. My Balega standard ones, my newer Balega (geared more for trails), or a pair of my smart wool. After today's run - I've made my decision (but I'll still likely bring all three - just in case).
On tap for today was 10 miles at an 8:23 pace. Coldest temps so far with it being ~48° at 8:30am. No complaints from me. I still thought I was overdressed (after removing my outer shirt and gloves after 1 mile) and thought I would have been fine in a t-shirt instead of a long sleeve with my shorts...

Started out on pace, feeling average. I had a thought after my 1st mile that I should slow down in order to run a negative split. Didn't happen (the slowing-down part). Three or four miles in felt good and I cruised from then on. Halfway (5.1mi) in 43:13. I mostly ran each of the last 7 laps as fast or faster than the previous one...last lap being my fastest. Total time of 1:24:38 gave me a 41:25 2nd half and I was feeling good! (Smart wool it is!)
Looking back to just before my marathon PR in Charlotte (Dec 2009) - Same distance, 20 seconds faster this time around. I believe I am in PR shape, but with no plans to test it out - we'll never know! Maybe I'll try to fit one in March/April 2012.

4 more days to MCM 2010

I'm in that lull of the final week counting down to the marathon. Trying to hydrate, not do anything silly like trip and sprain an ankle, and trying to get some good sleep. Did my last speedwork session. Being at the hotel just north of Philadelphia, I had to choose between the exercise room here at the Courtyard by Marriott or venture outside. I've run on the treadmill here before and it was Not fun. Too hot and the treadmills are old. I checked it out at 5:30am just in case things had changed. They hadn't.
It was still very dark around the hotel (except the Casino across a parking lot - I have a photo, but no cord to transfer it at the moment. I'll add it later). There is a group of office buildings together beside the TGIF's on the opposite side from the Casino. I walked over there as it was well lit. I ran around the block (= 1 lap) around there and timed it. Seemed just over a lap on the track, I'll say 500m. I did my warmup and then 6x400m. Not too bad. A tweak beside my right knee and a little tenderness on my left calf, but they faded.
I am still torn on what to wear. Weather outlook has not changed much, so a t-shirt will work, just don't know which one. I mostly packed for the race before this trip - Gu's (plan to try and work one in every 5 miles thru 20miles), an S-cap or two, my disposable camera, an energy bar (for before the race?), my hat/visor, Race Ready shorts, Balega socks, my throwaway shirt. Have about 4 different shirts packed right now and will need to add my water bottle and my shoes of course. Not much time left...I'm as ready as I can be.

Taper Madness

Well - a week ago I was not in such good spirits. I had a 13 mile run to do that morning (the 17th) and was planning on 16. Legs still felt fine, so I thought "why not?". (I had done something different a few days before at the gym - walking on a treadmill for 5 minutes, raising the slope from 5% to eventually 10%. Next day realized I shouldn't have when my left shin became very sore during the last two miles of my 7 mile tempo run. I walked the last 2miles. Luckily - the pain passed quickly.)
So, back to Sunday - I was on a good pace thru 9 or 10 miles. The my groin became sore again. Didn't have to stop, but it wasn't pleasant. Thought that the marathon could be a disaster if it happened that early on race day. Needless to say - I stopped at 13 after slowing dramatically at the end. I had stopped at one point to chat with a (former) runner who mentioned he had a hernia at some point, and that got me worried. I knew others that had surgery and thought I should get it checked out.
Turns out the doctor saw no indications on Tuesday. Better safe than sorry, guess my mind was on overdrive. Wed had a good speedwork session (5x1000m) and Friday had a decent 6mile tempo run. Today's last long run (10 miles) went well too as I met my 8:46/mi specified pace. Had a twinge somewhere in the middle of the run in my left calf that lasted a whole 4 minutes. Last lap I sped up and felt good. With temps pretty much the same as expected right now on race day - I thought I knew what to wear, but after being out there, I decided to forgo a layer next weekend.
Race prediction:
Current race day temps 1 week out are looking like mostly sunny and a high of 62 degrees. Lows around 45deg - so almost ideal for me. With the sun showing itself around 8am (and a few degrees above the low temp), I am thinking a t-shirt and a long sleeve throwaway for the race start. Maybe one other layer for the ~2.5 hours before the race I'll be out. I expect I'll wear my thin gloves for just a couple of miles. I'm just a little worried I may get cold later on if I do have to walk for one reason or another, but I'll deal with that then (or just not walk).
I think a 9:00/mi pace will be comfortable enough for me. I was under that by ~20 secs/mi With walking each lap. I hope to be able to hit the half in 2 hours (1:58?) and keep the pace thru 16-18 miles. If I start my inevitable slow down there and keep it under 10min/mi thru 23 or 24, I'll be happy. I'm expecting it to go downhill due to a calf issue or my groin and struggle the last 2-4 miles. Time may be around 4:08? Stay tuned!!
Traveling to PA for a couple of days before heading up to VA/DC.
Best of luck to all those running their 1st Half & Full Marathons here in Greenville next weekend during the Spinx Runfest. (And of course those who have run them before!)

Taper time? Do I have to?

I am in the Taper. I am - but should I be? My running week runs from Monday thru Sunday. That how I total my weekly miles and plan everything around. So - Marine Corps is Oct 31st (Sunday - the end of my week). Is three weeks out this week then? Should this coming weekend be my final 20 miler or was it last weekend? I'm saying it's not this weekend and have always said no to that.
Anyway - I don't do much different anyway. Long runs drop from 20 to 16 this weekend and then 10 or so. (Total miles: 39 to 31 to 22. Then 38 marathon week.).

I honestly have not been looking forward to the taper this time. I'm not exhausted or drained like I have been in the past. I'm often tired, but I haven't seen it affecting my running or how I am feeling during my runs. My legs haven't felt "weak" - just some random tightness. Not sure why I feel so good. It's very strange though.
I think it was those 5 out of 6 weeks I did very little running after Chattooga (and my semasoiditis). I had been training it seemed for pretty much 10 months straight. Hmmm, I guess that will do it and make you look forward (to put it mildly) to 2.5 "easy" weeks.
I'm there now, anxious for the run and my destiny with the "wall". Hoping the crowds keep me going a little bit longer than normal. It won't be NYC, but it will be wonderful.
  

Tapering! Traveling. Triathlon?

Gotta love tapering! Backed off to 3 days of running - 6.8 miles, 5.1, then a long run of 17-18, so I can hit 30 for the week. Of course the aggravating "injuries" are showing up too. Odd hamstring pains flare up during my long run, only one or two and never amount to anything, but it's still very odd I've never felt anything like it before. I guess I must have did something to my big toe on my right foot last weekend during m,y last 20+ miler. Feels like I bruised the bone or something - right on the soft fleshy part. It is usually ok during my long run and it certainly didn't keep me from my 17 yesterday. Today I adjusted my step a little as I cut grass (more hill-work) and later on, the top of my foot was sore as well. At least that is fine now.

I have to travel for work this week (Mon- Thurs), so I may just take some time off my feet. This is probably the best week to do that too.

So back in 2003 & 2004 I became a Triathlete. I did the Riverlink Triathlon, a 4mi run, 5mi paddle (on the French Broad), and 12mi bike. I never really considered myself one..but I guess I could. Well I noticed this past week that the Mountain Sports Festival in Asheville is bringing a Triathlon back - this time it is a 1.5mi run, 2.5 mi paddle, 11mi bike and 1.9mi run. Same distance (except much shorter paddle), just splitting up the run segment. I will be putting this on my schedule for next year! It gives me reason to actually get my bike fixed up!

Previous 2 weeks (Since Relay): One week off and one Big week!

One Week Off:
After the relay - I went to Florida for a few days visiting family and logged a total of 5.5 miles in one run (on a 68° 5am morning run). One run in 6 days - yep, that's right. Motivation waned, had a sore ankle/shin and the heat/humidity of central Florida helped me decide to take it easy. Driving ~11 hours back was not sop fun either. But I was home for that Friday where I relaxed, unpacked and thought I'd try to make up some miles that weekend and I think I did ok. Sat: 10.2 miles, followed by cutting our grass (just think Hill Workout), then 3 hours walking around at a local downtown street event (Artisphere). Sun: Another 16.2 miles - so I still ended up with almost 32 miles for the week. Only note for Sunday is running with other people makes it so much easier. Ran 2-3 miles with 2 women and it seemed to go by quickly and easily.
One Big Week:
After my normal Monday yoga session - Tuesday logged 7.7 miles and felt good. Legs seemed somewhat fresh. Missed that! Wednesday, planned another 7.7, but added a bit more and stopped at 8.5. Still a bit fresh and my fastest mile was again my last one. Both days ran a steady pace, slightly slower on Wed. Rested Thursday. Friday, ran 10.2 miles before work (as I always do). Sleep was difficult this week as my 18 month old would frequently wake up at 1am, or 3am, or 4am (on my rest day) and be up for an hour or 3. There were at least three straight days of waking up at 4am or earlier. That run was fine though, not so much energy, but it was a hot and humid 68° again. The following day was Saturday. In order to not miss as much of the day with my family, I woke at 4:30am again. I was out running at 5:45am and ran on the road around Oak Grove. It was 70° and to mimic the Chattooga River race, I ran with just a water bottle the first 7 miles (what I think I'll do on race morning for the first out and back section), then put on my camelbak. I decided to go with my smallest one with a 2L bladder and that seemed to work well. Packed a bagel and some Gu, plus a power bar and got 5 more miles in before it was time to head over to Paris Mtn State Park. It opens at 8am and I was meeting
Kathrin and Terry (2 Relay teammates) to run the Greenville Track Club's Xterra 15k Trail course. We are doing that race in 2 weeks and decided we needed to run the course at least once. Did ok on the flat section, but had some difficulty with the steepest section. Kathrin wasn't feeling her best, so she cut it short once we made it to the top. The next section I am very familiar with and we cruised until we went around the upper lake and headed back in. I needed to walk quite a bit as my legs were heavy and had little energy. Couldn't get cool either - by that I mean not just back to normal Hot. I did better coming back into the upper parking lot and took it easy on the Steep downhill before doing so-so on the flat section to finish up. Just under 2 hours for those 9.3 miles, but with the heat and already having gone 12 miles - doing 12+ minute miles on trails at mile 21 for the day I'll take. I was tempted to walk an extra 2.4 miles to break 50 for the week (Mon thru Sun), but had somewhere to be. Still - 47.7 is the most I've ever done. That was actually in 5 days too. I can always look at my 7 day stretch where I ran 63.9 miles. Who knew I could do that?! (Looking back, I had done 62 once before, and nothing else over 49 I think). I still find it hard to fathom being on my feet, moving forward for (hopefully, Less than) 8 hours while I do this 50k. I know my training has been lacking the longer hours on my feet (~5 hours), but I am going with what I've done...so -
My Taper begins! Whew.

Last post before race!

Latest weather - it's gotten worse: Start temp of 32 and precipitation (rain/sleet/snow), but with a wind of 18mph from the North/northwest making it feel 10 degrees colder. Should stop raining or whatever by the halfway point and get up to 38° by my expected 10:30am finish. Completely unsure what to wear. Will just my running tights be enough on my legs? Standard hat and ear protection or stocking cap and face guard? 3 layers on top? wind breaker? Green Valley shirt?
So many decisions!
Did my last 3 training miles on the treadmill. Felt harder than it should have going at an 8:49 pace.
Looking forward to the Expo, seeing the Palmetto 200 guys and maybe some other Greenville runners. Best of luck to everyone!!

Ice Run, MB update, P200 update

So we had a couple inches of ice come down Friday night, and it never got above freezing on Saturday - so by the time I went out for my 13 mile run Sunday around 11am, there was still plenty of ice out there. Wasn't going to let that stop me. My 0.85 mile loop had about half of it covered in ice, so I ran on the crunchy sheet of ice on the edge of the road when I had to, and slowed down on the rest of it - didn't want to aggravate new muscles of slip and fall. Ipod wasn't charged so I got to listen to the ice under my feet and falling from the branches. There were actually 3 other runners out there after about an hour, and I ran with one guy for 3 laps or so. Nice guy, training for Boston after running 3:15 last year at Myrtle. Sped up to stay with him, then promptly slowed down for my last 2 laps. No need for speed at this point, although I am still doing my prescribed speedwork. Been in the gym lately for those during the week runs - just haven't felt like being cold, wet, or both. Good news for Myrtle Beach though - my buddy is running it. May not be a pleasant experience for him, but maybe we'll get to run together again!
Palmetto 200 update: Still at 11 members - had one "possible" become a "negative". People are picking their spots too - good thing I chose when I did - I really wanted to leg over the Isle of Palms Connector, so it looks like that one is mine. That's it for now. I keep modifying my training schedule for the next 3 months...after MB, we'll see how it works out!

Tomorrow is the day!

Excited. Nervous. Those (hopefully) phantom aches that just appeared - how did my Right ankle get sore and Why is my left one acting up again?? Just hope I feel ok tomorrow. The 4:45am meet time to drive the 90 miles will come early.
Weather still looks good. Low of 29°, high of 46°. Temps supposed to be around 33° at the start, and 42° by noon. As long as the wind that is here today (10-15 mph) calms down as expected to the 5-10 mph, it should be great weather for running. Still slightly unsure of clothing - specifically headwear. Usually go with a hat, but could go with just the headband to keep my ears toasty. Tough call! :-)
Guess my next post will be the results...wish me luck (to finish, then to finish strong, then to break 4 hrs!). Thanks.

3 days until...(and some stats) + My Prediction.

Now there is No rain at all for Saturday. Nice! Cold isn't a problem and it's staying consistent as we get closer. Trying to properly carbo-load this week and find any last tips out on the web and my growing collection of Runner's World. Trying to, but not getting, the extra sleep I keep reading about. Get to bed early, just to be awake for 2 hours in the middle of the night by a wide-awake daughter. She is adorable though, even at that time of the morning, so what can I do?! One last 3 mile run tomorrow, then I can start packing for my race. This is the 1st marathon (this and 3 others) that I have been in my bed the night before. Also the first one that starts and ends basically in the same location (downtown Charlotte), the other 3 were point to point. This will be the 4th marathon state for me and my 12th overall race of the year (5k, 10mi x2, 10k, Marathonx2, 8k, 7k trail, the Blue Ridge Relay, a 30k, and half-marathonx2. 50th race in 4 yrs and 85th race overall. Am on my 5th pair of shoes in 2009 (three still have miles left).
I made my race prediction today: 53min for 10k, 1:53 half, 2:54 20mi and 3:56 finish.
(FYI - I beat my Windermere Prediction my 4 minutes...not expecting to this time. Did you hear there are hills on this course?!)

4 more days...

Guess my post yesterday disappeared. Pretty basic - just a weather update (it was wintry mix for Saturday, high of 39° and low of 29°). Similar forecast today for Sat: High 42°, low 29°, but showers are back. Blah - would rather have snow than cold rain. Maybe it'll start later in the day.
Did my last speedwork today - 8 quarters. Only hit my pace on the last one, but didn't try too hard initially. A brisk 36° out this morning.
Consdiering my pace for the race...keep reading bits and pieces. If I do hope for a 3:56 (9:00/pace), should shoot for 1:55 half and a 2:00 2nd half. Hmmm, I ran the first half of Windermere in 1:55. That didn't work. I am stronger this time, and there will be hills, so maybe. 3 more nights to ponder this!

Counting down: 6 Days to go!

For my 10 miler this morning, decided to wait until the temps would be closer to what they are projected to be race day - 39°. Had to wait until 11am to go out, but that was fine - two nights in a row up until 11:30pm makes sleeping in a treat! Tried out my race day attire, just was missing the rain. The FIRST plan for a 3:40 marathon had me going out at a 8:23/mile pace to mimic the marathon. It was so nice to actually feel somewhat fresh - and for the 1st time in a Long time! I did hit the goal too - ran a 8:19 pace for 10.2 miles! Obviously had something left in me (the 8:03 pace for Spinx still is fresh) but not sure how long I could hold that. We'll see what happens and how the hills affect it!
Current weather projection: Showers. Low 37, high 44. Brrr.

One week to go!

One week from today is the Charlotte Thunder Road Marathon. Spent some time on the website today - can't help but looking at the elevation chart. Compared it to NYC, San Diego, the Paris Mtn run I did last weekend. No need to look at Spokane - that would just depresss me. Paris Mtn is the closest...and that was spread out over 12.4 miles (well, not really spread out!) instead of 26.2. Oh well - little to do now. I ran 6 miles of hills Tuesday as one last tough run. Calves are what was feeling it on that run, but my time was good for that course (ICAR) compared to other times I've run it. My last "long" run is 10 miles tomorrow. Funny how anything under 15 doesn't seem long anymore!
There will be music along the course. Every little bit helps although it is rare it helps too much.
I should be riding up with some BRR teammates - they were very kind and offered me a ride up there!
Finally a race with GU - my race fuel of choice! But what flavors?!? Still may carry mine if I don't know the flavors.
Still no time goal...planning on going out comfortable and hopefully will hang onto the 4hr pace group when it catches me in the last few miles. If not - no big deal. (I will be disappointed, but for good reason and I really am ok with that - I haven't run enough to truly feel 100% ok with it).
Weather for race day: Few showers, low of 40, high of 52. Great temp wise (it had a low of 38 two days ago, so it could change), but rain is not great when it is a cold rain. It had rain for Fri, Sat and Sun recently, but now just Sat - so my fingers are crossed!
Starting to get excited/nervous. Wonder if I can squeeze in a marathon movie/book this week?!

last 2 weeks...

Have some family in town over the Thanksgiving Day holiday, so haven't had much computer time. Last weekend's final long run was sort of successful - I completed the 19.6 mile run. Time-wise was fine, but I slowed down considerably the final 2-3 miles. I got cold, was very hungry and had zero energy. Makes me re-think my pre-race food. Usually it's just a bagel or two. During my long run today (tapering long run was only ~13 today) I tried to eat a protein bar while I ran and that seemed just fine. No hunger/energy issues, just got worn out by the hills. What hills? Paris Mountain. Decided to join in the GTC's training run for the 20k road race, so we ran the course. I'd never done that before - only the mountain and back once almost exactly a year ago, then before the Blue Ridge Relay, I did went over the mountain to CVS for the 6.5 miles (after 6 miles around the Furman lake). Still walked too much, though I got off track thru the neighborhoods (but didn't), didn't enjoy the angle of the shoulder along Poinsett Hwy, but finished in 1:50.Knew a handful of people (BRR pals Terry ran and did fine, beating me by a good 8 minutes; Kerri had just finihsed when we were starting; Kelly was up towards the front the whole way and was off running some more when I finished). Weather was fine...started about 39°, but warmed to the upper 40's. Shorts were fine. Other random notes:
Terry is doing Charlotte and drove the course recently. Not pretty. All hills up or down. I did register yesterday though. I have no real time goal. Breaking 4 hrs would be nice, but I'll take a finish, even with supposedly being in the best-shape/most-prepared ever.
Still planning on driving up that morning unless there's weather issues to deal with or Elenia really wants to see me race.
Started working in my new (unworn, but bought in Spokane back in May) 2130's, just after the 2150's came out. Dealing with a blister that consistently forms on the tip of my 2nd toe, right foot. That's a new one, but started with my previous shoes. What to do??
Speedwork last week had me doing 8x800's. Yuck. So the Yasso 800's would have me finishing a marathon in 3:26. I don't think so!! I rheard someone ask him about that at the Richmond Expo, but didn't stick around to hear the answer. I knew better for my case at least.
"See Dane Run" - another running book on my shelf I have now finished. A Good read. More soon!

Taper is over!

Had my last run before the marathon. 5 miles this morning in a light rain, so I used my older shoes so my race-day shoes wouldn't be wet. Wasn't so bad. Tried to stay close to my marathon pace of 9:00/mi, and was slightly faster. Went East this time and exactly the place I was going to turn around was exactly the place where the trail was closed (doing road/bridge construction). It'll be interesting to see how being off the trial is in that stretch. Looks like race day temps will get up to 62 or so by the time I finish, so I will definitely be wearing my sleeveless technical shirt (sadly - no GTC logo). Tomorrow night will check into the host hotel, get my race packet and find some more pasta to eat. Will make sure I drink plenty tomorrow. Not much left to do....
Had a random thought today - just that this is my 3rd marathon and each of them are point to point courses. Not that that is a rare thing at all, just a little useless fact!

T minus 8 and counting! Mid-taper time

So one week from tomorrow morning is the Windermere Marathon. I fly out Sunday afternoon, but went ahead and packed pretty much everything but my race day shoes. I am working 5 days next week, but am bringing so much more running stuff than anything else. Clothes for my mid-week runs for 40° weather, socks, race day clothes, not entirely sure which top I'll wear (leaning towards GTC long sleeve technical shirt, so the exact same thing I wore for NYC), a throwaway top, jogging pants to wear on the bus to the start line, all my GU, vaseline, gloves, hat, windbreaker in case of rain. I'm sure there's more in there - I just hope my shoes fit - otherwise I'll be unpacking and re-packing it into a slightly larger bag. I will be checking this bag - so it had better make it out to Spokane! I'm flying thru Memphis and Salt Lake City (1st time to Utah! Mark down state #42 I think).
Now to backtrack...Runs immediately following the 20 miler were fine. 4.3 and 7.7 on back to back days. Had some slight calf pain after the 7.7 that lingered. Just to be safe - I skipped my 12 that weekend (still played golf though). Felt fine for my two runs this week and expect to be fine for my 9.4 tomorrow. I sure like the taper! Runs seem easy - like this is the coasting part, but I sure know what's ahead. NYC is only 6 months past and is still fresh - the memories of the last 6 miles, trudging along, afraid to stop for any reason while wondering why I was doing that. During NY - I did not have the same memories from my 1st out in San Diego back in 2001.
My mileage these last 7 weeks matches the amount prior to NY exactly - except for the 12 miler I skipped this past weekend. So - that said (0), and how I've been feeling (-2), and the course differences (+4), and the spectators (-5), I expect to be about the same, give or take a minute or two. I doubt I will break 4 hrs, just for the fact that I will rely more on myself to keep going and not have a crowd to pull me along (Who wants to walk when there are Hundreds of people lining the street at that spot?!)...but maybe the river will be pushing me down the valley...hmmm, there's a thought!
More while I am out there!