Friday, January 2, 2009

Training 1/5 to 1/11

Easy trail running this weekend then the marathon plan kicks into gear. I am going to position 4 of my 7 runs each week with other runners. VR group at Kent State on Tuesday nights, Damon/Nilesh group on Wednesday mornings / Carriage Trail group on Saturdays / Run with Ed group on Sundays.

Mon: 7 miles easy
Tue: 2 miles WU + 5x1000 @ 5K pace w/2 min easy + 6x400 w/3 min easy + 2 miles CD
Wed: 13 miles - Damon group
Thu: 8 miles easy
Fri: 8 miles easy
Sat: 16 miles - Carriage Trail group
Sun: 12 miles - Run with Ed group

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Thursday, January 1, 2009

Words are meant to be eaten

2009 is here and you would think that I would be focusing on the next 12 months, but it is not the case. I recently went on a trail run with a large group of people and realized that I need to set my next big challenge. I am reaching an age where PR's just don't come easy or often. So where do I turn? Well....I am going to enter the lottery for the Western States 100 for 2010. Odds are I won't get in. They only select about 30% of the people that submit entries. There are no special privileges either. A simple and pure lottery. Should I get selected I would have had to run at least 1 qualifying event in 2009. This will shape my 2009 running plans (in this order)...

Pittsburgh Marathon - This race is on May 3rd. There will be a few of us travelling to PA to run the re-institution of this race. I am going to follow a different plan this time around. I recently bought the Daniels Running Formula book and will use it as a guide. The trick to this plan is to get in two big workouts a week and supplement the rest of the week with easy to moderate mileage and effort. The structure looks interesting and it certainly will be a challenge. No time goals this time around. Just pure running.

Western States 100 - June 27th & 28th. No...not running the race, but pacing Connie Gardner. I should get a real taste for the event while running out West. If all goes well...I will submit my entry for 2010.

Burning River 100 - I need a qualifying event and this will be it. I vowed never to run a 100 again. Not because it was far or difficult (both being true), but because I didn't think I could have a better experience or performance at that distance. I was totally satisfied with everything that happened that day. I now realize that I can improve upon what I did. I can also crap out which is always possible. My training in 2007 was home grown by me. I have found a coach that will help me prepare for the BR100...and hopefully on to the WS100.

Obviously anything can happen along the way, but this is the blueprint for 2009/2010. If all goes well I will bake, bring, and serve the cake at the post race ceremony with the words "Never Again" written on it.

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Monday, December 22, 2008

Happy Holidays


Happy Holidays to all of my family and friends!

I am taking some running down time until January 5th. Back on the hamster wheel after that.

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Friday, December 19, 2008

Dallas White Rock Marathon Recap


When all else fails...blame the weather! Actually...Mother Nature pile drove me into the mat and walked away laughing. Warm and windy was the theme this year. Temps in the low 70's, humidity at 70%, sustained winds of 25mph with gusts well over 30mph. I knew it would be bad when I woke up and the flags outside of the window were whipping.
Walked into the corral and started to cook. Temps were around 68 when we started and did nothing but climb. I don't remember the wind ever being at my back. Always a head wind or a side wind. My hat blew off 3 times during the race! When we reached the 4 mile mark I was already boiling, my head looking like a cherry tomato with seeds ready to spray everywhere. It took everything I had to keep a 6:24 pace, which should have been easy. At the 10 mile mark I was done. I went to Dallas to run a PR or near PR...but there was no way that was going to happen. I backed it down as we started around the lake but the wind got worse! (photo proof above) My spirits were really at an all time low when I reached the half marathon mark. So much so that I stepped off of the road, took off my number, and walked over to the relay runner bus. I sat in the grass for about 20 minutes and watched everyone run past the half mark. It hit me that I should stop being a baby and just finish....like everyone else. So with blanky and binky in hand, number pinned back on, I jumped back in and slogged it to the end. I think the wind was the worst between miles 14 and 18.

I would like to run this marathon again sometime down the road. Everything was fantastic except the weather.


Splits according to the chip timing system

Start to 6 mile mark: 39:46 (6:24 pace)
6 mile to 13 mile mark: 48:26 (7:02 pace)
13 mile to 20 mile mark: 1:11:12 (10:19 pace)
20 mile to finish: 51:29 (8:17 pace)
Final time: 3:30:53

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Tuesday, December 16, 2008

Movie Maker iPhone Application

We have cracked the top 10 list in the Photography category on the iTunes App Store. Our paid version is at number 8 and our free version is at number 9. Here is a nice little movie one of our users made.

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Monday, December 8, 2008

Training 12/08 to 12/14


The temps look good for Sunday. Low of 53 high of 67. Lessons learned from Columbus in place. I am going to enjoy this trip.

Mon: 8-10 miles easy
Tue: 12 x 400m @ 6:10 pace
Wed: 6 miles easy
Thu: 6 miles easy
Fri: 5 miles w/ 6x100m strides
Sat: 3 miles with Clif Bar pace team / Darris B
Sun: Dallas White Rock Marathon

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Monday, December 1, 2008

Two Weeks and Counting


The Dallas White Rock Marathon is quickly approaching. I am feeling really good and can't wait for this trip. The basic agenda has been set: arrive on Friday, early morning run with the Clif Bar Pace Team / Darris on Saturday morning, expo on Saturday, marathon on Sunday, Giants vs Cowboys on Sunday night, return Monday. We are staying one block from Dealey Plaza. Should be an interesting, fun, and educational trip.

Training Schedule for the Week
Mon: 1 hour easy
Tue: 8 x 1 mile repeats @ 6:10 pace
Wed: 14 miles - group run
Thu: 5 miles easy
Fri: 1 hour with 2 x 2 tempo / group run
Sat: 1 hr 20 min moderate
Sun: 1 hr 30 min w/ middle 30 min @ marathon pace

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