Boston Strong

Roswell Kiwanis 10k

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Location:

Naples,FL,

Member Since:

Mar 29, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

400m - ATC:  1:08   May '11

800m - ATC:  2:32   May '11

1600m - self-timed:  5:?? 

5k- Vinings Downhill 5k:  18:34  Sept, '11

10.k - Mardis Gras 10k:  39:15   Feb '12

Half - The Scream:  1:23:59  Jul '11

Marathon - Ridge to Bridge:  3:06:23   Oct '11

Completed 13 Marathons & 2 50k & 1 Century ride

Short-Term Running Goals:

Run injury free

Upcoming Races:

Sept. 14: - Erie Marathon

Long-Term Running Goals:

Sprint down Boylston Street once per year

Favorite Blogs:

Click to donate
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
ST-6 Racer Lifetime Miles: 223.50
Boston Adizero Red Lifetime Miles: 607.00
Boston Adizero White Lifetime Miles: 430.00
Nike Free Lifetime Miles: 362.00
Nike Trail Lifetime Miles: 327.20
Boston Classic Lifetime Miles: 362.50
Adidas Marathon TR Lifetime Miles: 155.90
Vertical Feet Climbed - 2011 Lifetime Miles: 75701.00
Kinvara 2 Lifetime Miles: 31.80
Adios Lifetime Miles: 277.90
Ghost GTX Lifetime Miles: 328.00
Karhu Flow Formula One Lifetime Miles: 166.30
Brooks PureFlow 2 Lifetime Miles: 153.70
Adios II Lifetime Miles: 147.40
Adios 2 Lifetime Miles: 150.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1532.86261.0059.75146.502000.11
ST-6 Racer Miles: 198.70Boston Adizero Red Miles: 207.00Nike Trail Miles: 27.20Boston Classic Miles: 62.50Nike Free Miles: 57.00Adidas Marathon TR Miles: 155.90Boston Adizero White Miles: 30.00Vertical Feet Climbed - 2011 Miles: 28526.00Ghost GTX Miles: 315.00Kinvara 2 Miles: 20.30Adios Miles: 124.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

avg. 8:00 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

avg. 7:50 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

4 m at 7:03 on treadmill

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.000.000.0011.00

avg. 7:30 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.0011.00

(12) 1/4 mile intervals at 5:45 pace w/ 1/4 mile jogs between

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.001.001.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.003.000.0014.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

3 @ 6:50 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.001.000.003.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.001.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.003.000.0011.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

4 m @ 7:00 pace, Spin class, easy 3 m  jog home @ 8:40

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.000.007.00

(4) 400 @ sub 6:00, rest easy pace interspersed with some strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

avg 8:15 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

12 m @ avg 7:42 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

5m @ avg 7:29 pace, 3 mile cooldown w/ downhill strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

8 m @ 7:36 avg pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.500.000.008.50

6.5 m @ &:15 pace, 2 m cooldown

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0016.000.000.0018.00

16 m @ avg 7:07 pace on Atlanta marathon course (hilly!)  Surprised myself here, fastest run ever at that distance, powered strong up hills.  Pushed the pace, but was not race effort, felt comfortable, huge uphill in Mile 16 took me to my limit, as I maintained pace up entire hill ... other than that, felt like I had some more in the tank to log more miles at that pace ... but 16 miles was my target distance ... did 2 m cooldown. 

http://connect.garmin.com/activity/74109029 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.002.000.0010.00

8 m @ avg 7:49 pace

2 m on treadmill in morning after Spin Class

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

3 m @ 6:45 pace, 3 easy

Race: Roswell Kiwanis 10k (6.2 Miles) 00:43:45, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.200.000.006.20

10k race, not happy with time although double loop course with very big uphill in mile 2 & 5.  Foolishly went out first mile in 6:10 ... then came the uphill and realization that my legs were still recovering from 16 mile 7:07 run 6 days earlier & running 3 miles @ 6:45 36 hours earlier.  I threw my goal of breaking 41 minutes out the window & settled in to low 7's.  Finished in 43:45, which was good enough for 4th overall & first in Masters.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.000.000.008.00

7 @ 7:22 avg pace, 1 m cooldown

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

8:27 avg pace

Comments
From Burt on Wed, Mar 30, 2011 at 18:52:19 from 206.19.214.144

Welcome to the blog. Nice run.

From Mattrow on Thu, Mar 31, 2011 at 14:07:36 from 192.107.247.6

Welcome to the blog. Hope to see you in May for the Ogden Marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Trail Run - 8:24 pace.  Hoping softer running surface will help my legs get back to feeling like they should!  Would have liked to run further, but darkness was looming, and there was a very shady looking character loitering in the parking lot.  I did 3 out & back jaunts, instead of my normal 4 mile loop, so I could keep an eye on my car!  In a way, this was nice, because I got to steer clear of the really hilly sections of the trail.  Of course, if the freaky looking dude would have confronted me with a gun, I couldn't have given a rats arse about my car!  Oh well, 4 miles is better than none ... and it was probably good to go light as I wait for my legs to get more accustomed to running more regularly!

8:32, 8:13, 8:18, 8:31

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.501.000.500.006.00

Just what the Dr. ordered ... a week at the beach ... with no hills & a softer running surface on the hard-packed sand   1 m warm-up, 1 @ mp, 3 easy with 100 meter strides every 1/2 mile, 1m cool-down.  Felt good after being in car 6 hours.

7:47, 7:14, 7:29. 7:35,  7:49, 8:56

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Biked 21 miles @ 17.5 mph, followed by 13 mile run on beach @ 8:15 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 on beach @ 8:23.  Very windy, 3 up & backs, even pace but like intervals with wind!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Recovery jog on beach @ 9:45.

Battling sore throat, may just be allergies.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 on beach @ 8:50 pace, still fighting chest congestion.

Comments
From Mattrow on Thu, Apr 07, 2011 at 12:59:54 from 192.107.247.6

I hate feeling congested. Hope it goes away soon. Your workouts have been looking great lately.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.001.007.00

7 miles on beach, 6 miles @ 8:20 pace, Mile 6 @ 6:45

More importantly, shot an 83, 8 pars ... 1 birdie ... that does not happen too often!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Avg 8:23

8:49, 8:18, 8:08, 7:54, 8:27, 8:16, 8:41, 8:30


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.000.009.00

8 miles @ 7:45 pace, last mile @ 6:46

7:53, 7:47, 7:44, 7:47, 7:46, 7:40, 7:37, 7:43, 6:46

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

8 @ avg 7:50, cooldown @ 9:50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

9 @ 8:08, 2 m cooldown

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.003.005.00

Track workout:  3 x 1 mile w/ 400m easy jog intervals.

6:11, 6:04, 6:02   I threw in an extra 1/10th mile onto end of last mile to simulate a 5k finishing kick ... did this in 30 seconds ... 4:56 pace.

 I decided on this workout last minute, as I am running a 5k Saturday, and my training has been more focused on building mileage vs. speedwork ... so I wanted to get a feel for how I might perform Saturday.  My 5k PR is 21:07 & my goal is sub 20.  I think I should be in good shape for this, as that requires a 6:25 pace ... so as long as I do not go out too fast (which I always do in a 5k), I should be able to maintain that pace, as it is 20 seconds slower than the mile intervals I just ran. 

 I have only done a few track workouts before & never 1 mile intervals, so not sure where this stands in terms of improvement, but I don't think I could have performed at this pace last fall.  I look fwd to incorporating weekly track workouts once I get my base mileage built up to where I want it, but that is probably still a month away ... I signed up for the 5k because it is sponsored by a local brewery ... so could not pass on the free beer & music festival post-race!  :-) 


ST-6 Racer Miles: 5.00
Comments
From SlowJoe on Wed, Apr 13, 2011 at 23:11:00 from 184.79.24.255

I'd bet you won't have any problem with sub 20.

Free beer for running 3 measly miles -- you can't beat that! Have fun "carb loading" after the race.

From JG on Sat, Apr 16, 2011 at 15:39:47 from 74.190.127.168

Thanks for the vote of confidence ... didn't quite get there, although I did hit my pace on my Garmin! Hills were brutal, beer was cold & tasty ... overall a great day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles around soccer fields during sons scrimmage. always nice to do recovery miles on grass.

Boston Adizero Red Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.001.004.00

Easy run with varying length strides ... no rhyme or reason ... just a little loosening/sharpening for 5k tomorrow.

ST-6 Racer Miles: 4.00
Race: SweetWater 420 5k (3.1 Miles) 00:20:36, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.900.000.003.105.00

Fun, slightly disappointing, rewarding race!

Extremely hilly course!  Goal was to go sub 20, which I was confident I would get.  Was comfortably ahead of pace, but knew I was in trouble at the 2  mile mark when my Garmin read 2.1!  I was still fine on pace, but pushing hard & more hills were ahead!  At 2.5 mile mark, hit the wall ... if that is the right term & possible in a 5k!  I slowed to a jog as I was spent, then kicked it back in again with about 0.2 to go.  Finished in 20:36 ... according to Garmin I covered 3.2 with an avg pace of 6:22 ... a 6:26 is required for a sub 20.  Regardless ... this was a PR by 31 seconds on a really tough course ... and I did win 1st in Age group & got a couple free pints at SweetWater 420 at finish ... with a live musical festival to boot!  I am confident I will break 20 on my next 5k race, and my goal is now sub 19.

 Best part of day was my 13 year old son joined me for his first race ... he finished in 26:30 ... which is pretty good considering he has never run that distance or trained ... although he is a soccer player.  Great news is he enjoyed it ... and wants to sign him up for another one.  Maybe with a little persuasion, I might be able to get him to join me on some training runs!  he lives with his mom, otherwise that would be a no brainer ... but the fact he enjoyed the experience is a good step in the right direction!

Garmin Splits:  Mile 1: 5:59,  2: 6:14, 3: 6:57, 0.23: 6:07 pace

ST-6 Racer Miles: 5.00
Comments
From timp on Sat, Apr 16, 2011 at 16:46:29 from 66.167.50.123

great job on the PR!

I was thinking of doing that one, but kind of glad I didn't with the news of the hilly course. I guess it is kind of hard to make a flat one in the Candler park area.

Where in ATL are you located?

From JG on Sat, Apr 16, 2011 at 17:09:47 from 74.190.127.168

Thanks Tim, wasn't quite what I was shooting for, but hard to be upset about a pr on a tough course that measured a little long! I live up for 400, just south of the lake .. Jon

From SlowJoe on Sun, Apr 17, 2011 at 21:03:46 from 184.79.24.255

Nice running - on a correct-distance 5K you would've had it. Can't complain when free beer is involved though. Nice job.

From JG on Sun, Apr 17, 2011 at 22:21:51 from 98.66.255.185

Thanks Matt, it was fun & I felt good about the run, just a little disappointed I became spent at the 2.5 mile mark, but I guess no surprise, as I was pushing pace & most my recent miles have been much slower! Will try again next weekend on a flatter course ... that also offers a staggered 2 race start ... 5k @ 7:30 & 10k @ 8:30 ... so I will get 9 fast miles in! Good luck with your taper & have a great marathon!

From Jon on Tue, Apr 19, 2011 at 08:26:10 from 98.84.0.12

Nice job on a big course PR. Now go get your regular PR next week!

From JG on Tue, Apr 19, 2011 at 10:51:30 from 98.66.253.111

Thanks Jon! I have tried hard to adhere to your advice of just trying to run an hour a day. It seems to be paying off, hopefully I will have the patience & discipline to stick with it, while I try to build my weekly mileage up ... as that is the fundamental thing I need to achieve my long term running goals. Your advise is greatly appreciated ... thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Trail run - 9:20 ap

Nike Trail Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.003.005.00

Signed up for another 5k this Sat, planning on b2b weekend PR's ... since I did not achieve the time I hoped for last weekend!  Anyway, I figured a little more speed work was in order, so headed to the track.

Mile w/u, 3 x 1 mile w/ 600m recovery, Mile c/d

 M1 - 5:44, M2 - 5:53, M3 - 5:39

I figured the third mile was going to be tough, since I have not done too many track workouts & never really done timed miles ... so I made a deal with myself that I would not look at my watch the last mile & just try to run a pr for the mile (since the first one I ran was faster than I have ever timed myself for) ... I was hoping that would at least keep it under 6:00 ... but lo & behold, I turned it up a notch! Makes me want to go back to the track & just do some warm-ups & see how fast I can run a mile ... probably will do this in a couple weeks.

For now, I am confident I will get my sub 20 5k & plan on targeting 19:30 if I feel good race morning.

ST-6 Racer Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Windermere Loop

AP - 8:00, 995' +/- el

816,808, 812, 804.804,758, 806,759,745,736

ST-6 Racer Miles: 10.50
Comments
From KristenL on Wed, Apr 20, 2011 at 10:49:29 from 24.76.204.21

Nice run... One day I hope to have an easy pace in that range! In March, my EP was 8:34 (5:20/km) at the faster end... sigh.

I notice you've seen some strong mileage in the Adizeros; I've heard great things about those shoes! I tried to get a pair at the Adidas store in Vegas when I was there for the HM in December, but they didn't have any left in my size. Got the Adidas Marathons instead, which are a pretty awesome shoe as well it turns out. :)

From JG on Wed, Apr 20, 2011 at 11:05:28 from 74.190.51.125

Thanks, pace will come in time, I never ran that fast a year ago ... even on hard training runs!

I love the Adizeros, I have always run in Adidas, and really liked switching from the more cushioned Boston Classic (that I ran in for 7 years) to the lighter shoe. My next pair will be the Adizero Adios which is only like 7 ounces, but I will wait until I find them online in my size at a good price! I have seen the Adidas Marathon, and will probably get a pair at some point as another pair of training shoes. I just started logging my shoe mileage, and those are conservative estimates ... most of my shoes have surpassed recommended mileage, but until I get a shoe company sponsorship ... lol ... Yeah right!

From KristenL on Wed, Apr 20, 2011 at 19:00:17 from 24.76.204.21

I so get the shoe thing... LOL. I looked for the Bostons online via the Canadian Adidas store and they just don't sell them (sigh). I might go through Holabird.com... they don't ask you to pay too much at the post office when stuff arrives. :)

My shoes usually go to recycling around 600km, so definitely no more than 500 miles. But I would like to see more out of them...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Recovery run, 7 @ 8:30 then 1.5 @ 10:00 pace

After my last several runs in my ST-6 racers which I bough in a whim for my 5k's, I decided to break out my old Boston Classics which I have not used much since migrating to the Adizero close to 2 years ago.  I was amazed at the difference, felt like I was running with bricks on my feet the first couple miles!  Oh well, I guess that is good, if I want my racers to keep feeling like feathers, it is good to mix it up!  I just found it a little humorous, because I ran in the Boston Classics for 7 years & I remember thinking so many times how it I thought it funny people would sacrifice the cushioning I enjoyed for a lighter shoe, as if that could really make a difference!  Well, now I know it does!

Boston Classic Miles: 8.50
Comments
From KristenL on Thu, Apr 21, 2011 at 09:23:58 from 24.76.204.21

Hope you have an awesome run today in your new AG! Oh, and Happy Bday, btw. :)

Hope that chocolate cake was yummy!!! If there's any extra, have a slice for me... I am so off of the desserts right now. I had Godiva chocolate on my first day of diet - not good! ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4 miles to gym at 7:45 AP, Spin Class, 4 mile recovery run home @ 9:35 AP

Race: Blimpie Fitness Challenge 5k & 10k (9.3 Miles) 01:00:53, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.009.3011.30

Very pleased with both my races this morning!  5k @ 7:30 & 10k @ 8:30

Had never sun sub 20, jumped to sub 19 with an 18:54.

My second fastest 10k time with a 41:59, was not trying to PR, felt good.

 Saw several friends at race & met several new ones as well.


ST-6 Racer Miles: 11.30
Comments
From KristenL on Sat, Apr 23, 2011 at 12:06:00 from 24.76.204.21

WOW! That is sooooo awesome - congrats on the huge 5K PB. Woot! (and to run a 10K after that? *bowing down to you!*)

From JG on Sat, Apr 23, 2011 at 14:23:25 from 74.176.15.75

Thanks Kristen, I was definitely psyched. I was a little concerned, as a friend of mine talked me in to going out to see a live band last night ... and 4 beers and being out until 2 a.m. is not exactly wise race preparation! :)

Now I am setting my sights on a sub 18 5k ... track workouts are new to me, I did a couple last year & this year only 2, in the last couple weeks. So I would like to think if I can do one a week for a few months, I will continue to see improvement. By the time I start training for a fall marathon it would be nice if a sub 3 marathon were a realistic goal, based on my 5k & 10k times.

From SlowJoe on Sat, Apr 23, 2011 at 19:00:57 from 184.79.24.255

Wow are you kidding me? Awesome day of running! I figured you would be close to breaking 19 with those mile repeat times you turned in recently, but then to follow it up with a solid 10K is awesome.

From KristenL on Sat, Apr 23, 2011 at 23:46:00 from 24.76.204.21

Sounds like you found the magical pre-race routine... lol. Just remember that before your sub 18 and sub 3! :)

Congrats once again! Hope you get some much-deserved R&R. Cheers!

From JG on Sun, Apr 24, 2011 at 00:45:03 from 74.176.15.75

Thanks Joe, although I was not 'racing' the 10k, I was pushing pretty darn hard at Miles 5 & 6 to keep them sub 7:00 ... I think they were 6:58 & 6:59. lol I really did not have a target time, but then I saw the clock from about 200 yards out & realized I might break 42 ... went into an all out Sprint and got it by 1 second. For a moment there I thought I was in high school! :)

Kristen, I think I am going to shy away from that pre-race routine ... logic tells me if I drank 4 beers to run 9 miles, I would have to drink 12 to run a marathon ... and if I did that, I don't think I would make it to the starting line!

Oh ... and so much for celebrating being in a new age group ... I would have finished 1st in age group if I was 44, but came in 3rd because of that darn b-day! But I did finish in the Top 8 overall in both races. I knew I was in trouble at the Start line when the guy next to me was wearing an Atlanta Track Club competitive team jersey ... I asked his Age ... 47 ... so my hopes of winning Age Group were doomed before the race even began! :)

If I can get to sub 18, I can get one of those jerseys & play the intimidating role ... instead of the intimidated one!

From KristenL on Sun, Apr 24, 2011 at 10:33:12 from 24.76.204.21

LOL... wise decision re the pre-race routine. For the marathon, perhaps pasta is a better carb option. :)

Funny comment re feeling like you were back in high school. Running makes me feel that way all the time! It's a great feeling. Good for you for deciding to give it that little extra at the 10K finish line.

So, had you not just run a 5K that same day, where do you figure your 10K fitness is at? :)

From JG on Sun, Apr 24, 2011 at 11:23:15 from 74.176.15.75

Kristen, I would have to think I could run a sub 40 10k now, although it would be tough & probably not by much! 41:35 is my PR last fall & that was on a course that had a net elevation drop. I probably will not race again until July 4, which is the Peachtree 10k (like 60,000 runners!) - but my qualifying time got me sub-seeded, which means I will line up right behind the elites & ahead of all the masses! My goal is to break 40 in that race, but that is going to take 8 hard weeks of training, as it is hilly & the second half mostly uphill. Even more than that ... temperatures can be pretty brutal here in July, even at 7:30 in the morning! There also is a good chance I will stick with my last pre-race carb loading on this one, since it is a holiday weekend! :)

From KristenL on Sun, Apr 24, 2011 at 17:16:40 from 24.76.204.21

Peachtree sounds like a great venue for a PB effort, despite the temps. Even split with a negative split effort (given the uphill second half)? :)

From JG on Sun, Apr 24, 2011 at 21:35:48 from 74.176.15.75

That would probably be the smart way to run it, but I can pretty much guarantee I will blow it out on the first 3 miles downhill, living the American dream on the fourth ... then I will hold on for dear life the rest of the way ... miles 4 & 5 are pretty brutal. This is what I did in 2009, problem was I really had not trained at all ... so I crashed hard on Mile 4! i will be more ready this year, and be mentally prepared to push through the pain! :) I train hills just about every run unless I go to a track ... I am thinking maybe 19:00/20:30. Now that I think about it, I will probably go run the course early early next Sunday before any traffic is on the road ... and see what kind of time I can post ... and then build my 8 week training plan! :)

http://connect.garmin.com/activity/11414246

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Recovery Run @ 8:24 AP... Happy Easter!

Nike Free Miles: 8.00
Comments
From KristenL on Sun, Apr 24, 2011 at 17:12:53 from 24.76.204.21

Nice recovery run! And Happy Easter to you as well.:)

How are the legs after the races?

From JG on Mon, Apr 25, 2011 at 08:26:03 from 74.176.15.75

Legs are feeling more tired than sore, likely a combination of both the races & the fact April has been my most consistent/highest mileage month. I am going to back off mileage the rest of the week, then start building back to 50 mpw ... that is my goal, consistent 50 mpw ... without feeling trashed!

From KristenL on Tue, Apr 26, 2011 at 11:09:03 from 198.163.150.15

Ah... glad to hear the legs seem to be okay. Sounds like a great consistent mileage goal... consistency is key! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Woke up feeling sore, was not going to run today.  Went to Centergy class at gym this morning for some dynamic stretching.  I should do this more, I am one of the least flexible people I know, and running seems to magnify that problem.  Was going to go to Spin class at 5:30, but bageed that idea cause I really felt like I needed rest & really do not enjoy going to the gym twice in one day.  I felt guilty though, so when the sun came out I went to my favorite trail for an easy 4 mile loop - 9:57 pace.  Slow ... yes ... although that trail is never easy!  I think I have only done the loop in under a 9:00 mile one time, and I run it a fair amount!  But it was beautiful out, so I am glad I got out and did it, legs started feeling a little better after first mile.

 

Nike Trail Miles: 4.00
Comments
From KristenL on Tue, Apr 26, 2011 at 11:25:44 from 198.163.150.15

LOL! I almost burst out laughing at work as I read this... perhaps only another addicted runner can relate to the whole struggle to figure out a post-race routine and general struggle to do something so as to NOT feel guilty for not running, even after a race... then the subsequent decision to go with a trail run... ;)

I can soooo relate to the inflexible muscles (not joints - I am hypermobile in the joint department which only invites very tight muscles) and struggle to find the right balance. Is that a dynamic stretching class you attend? That sound very cool...

From JG on Tue, Apr 26, 2011 at 13:19:57 from 98.88.203.138

Ahhh ... yes, I think we are all addicted to some degree! The Centergy class I go to is great, mostly dynamic stretching, but also some core strengthening work. I guess it is best described as a combination of yoga & pilates ... I really wish I would get to it more often! I can't even do some of the maneuvers they do, but the instructor does a great job of showing alternate moves for people like me! lol

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.004.0010.00

 PM Update - 5 Mile Progression run on grass around soccer fields during sons practice, legs felt/feel great!  802, 745, 727, 714, 643, cool down 930

AM - 4 mile trail run again, wanted to get a new PB, which I ran last fall right before BQing at St. George, as I know I am in better shape now … and wanted to get a new benchmark before the 90 degree heat arrives.  Mission accomplished, 8:26 AP, this being 25 seconds per mile faster that my 8:56 I ran it in last September.   This is my favorite trail run, but it is tough!  The first half of Mile 4 is steep uphill, including a section with about 40 steps due to steepness, which equates to a strenuous effort regardless of what pace I run!

M1 - 8:23, M2 - 8:14, M3 - 7:56, M4 - 9:10

So … I have been thinking a lot about my running goals …

I found an interesting article (link below) on the importance of varying training, and while it was written primarily with the tri-athlete in mind, I think it applies to the long distance runner as well.  I have some pretty lofty running goals, as most of us do on this site.  While I only started running competitively in the last year, for me I find it important to constantly remind myself how I should best progress in my training to reach my overall goals.  Having just turned 45, I believe balance and consistency is the key.  For the first time in my life, I have improved upon my consistency, as that was my number one goal at the beginning of the year, to build an aerobic base from which I could produce gains.  While I am only 4 months into this phase, and it will probably take a couple years of consistent running to get to where I need to be, I must constantly remind myself that injury prevention is Priority One … and this is where I believe Balance is critical, and my training needs to constantly change focus to achieve this.  I am no longer 25, and cannot continually ramp up mileage and intensity, like I probably could have 20 years ago, and achieve success.

While continual improvement at all distances is my primary goal, I must remember that I cannot achieve these goals overnight, and steer myself away from the desire to constantly enter races and try to put forth PR efforts, as I am convinced this will only lead to one thing … injury!  As I have considered the different aspects of the goals I want to accomplish, I have determined that ultimately my goal is to reach my peak running performance at Age 50 and beyond, while remaining injury free throughout the process … that would involve 5 years of consistent training with balance.  My ultimate Boston goals are a Top 20 finish in Age Group 45-49.  Because of where my birthday falls, I will get to run Boston twice at the Age of 49, the first time being on my birthday!    A Top 10 finish in 50-54 Age group at Boston, in the 121st running, on April 17, 2017, 3 days before turning 51!  And lastly, at Age 55-59, well … I hope to win my Age Group at Boston! I have come to the conclusion at the age of 45 that my competitive soccer days are over, and running has replaced as my primary passion ... I probably would have picked golf, but that is just to expensive ... it will probably replace running at 60!  lol

Anyway, interesting article here, the author runs a local training facility, and was recently selected as the coach of the the official Team USA, for the 2011 ITU World Championships in Beijing, China.

 http://thesportfactory.com/site/trainingnews/Peripheral_Training.shtml

Nike Trail Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Legs felt great this morning, went to trail to do an easy 4 mile loop, as I did a double run yesterday.  As soon as I started running, I was experiencing a 'popping' in both legs beneath my calf muscle.  I have experienced this before when my muscles are tight, but never with the frequency I did today.  I took it very easy, to see if it would work itself out, but it continued.  A 1/2 mile into run, I stopped to do some calf stretches, and then started back at an easy pace with a shortened stride ... the 'popping continued, although less frequently.  I kept it easy, and eventually it stopped, but I could still feel the tightness, particularly on inclines, which there are many on this trail.

Talked to trainer at the gym, and they said it was definitely my achilles tendon. There was never any pain, & I am not really sure what the 'popping' was, other than my leg sending a signal to my brain that I better take it easy ... or something might really pop!  I think the easy jog was good for it to stretch it out, & I definitely heeded the warnings & kept it easy - 10:20 AP.

 When I got to the steps at the base of the steep incline which covers most of Mile 4, I stopped my run.  Counted the steps as I walked up them, as I always wondered how many there were that inflict pain on me every time I run this trail ... there were 65.  Did some more stretching at the top of the steps, the enjoyed a peaceful walk up the hill & back to my car.  Thanks to the lovely humidity that we enjoy here, I was still drenched at the end of the run, despite the easy pace ... so I felt like I got a good exercise in ... despite the issues.  Will do some more stretching & Spin class tonight & probably find some flat running to do tomorrow.  I run a lot of hills & it definitely is tightness caused from running up hill.

Followed up Spin class with a short progression run of 1.8 on treadmill.

Nike Trail Miles: 3.20Boston Classic Miles: 1.80
Comments
From SlowJoe on Thu, Apr 28, 2011 at 11:40:08 from 131.59.200.82

Good idea scaling the run back. I'm guessing if you were able to keep going you should be fine.

From JG on Thu, Apr 28, 2011 at 12:59:39 from 74.176.222.129

Thx Joe, still a little 'popping' going on today when going down steps, so I am going to take a couple days rest & focus on stretching & do Spin class for cardio. I run to be healthy, and sometimes that means not running to be healthy! lol

Btw, nice run today - you should be strong on Sunday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Achilles Maintenance!

1m TM, Spin class, 1m TM, Centergy Class

ST-6 Racer Miles: 2.00
Race: Abba House 5k (Alex) (3.1 Miles) 00:23:29, Place overall: 15, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

This was my son's first official 5k, so I just paced him ... he is not a runner (yet), but he is a soccer player.  His goal was to break 25 (mine was 24 for him, because there was a big downhill start ... but I did not tell him this).  He ran a great race, finished strong, and had a great time ... 3rd place Age Group medal ... nicest medals I have ever seen at a small local race, as they actually had custom race logo medals ... anyway ... he was excited to get an award ... and that will be encouraging to him to enter another one!  :)

7:08, 7:52, 7:48 ... and a 5:28 pace the last .12!  AP - 7:31.  He says I should not have slowed him down the second mile ... but he has no idea how many times I have struggled in the 3rd mile because I ran the first 2 too fast!  Much easier to run a smart race in someone elses shoes!  lol

He ran great & I was very proud of him!  Figures the one race I am in that I don't actually race is the one where the fast guys don't show up ... winner was 19:26 ... and I am certain I would have gone under 19 on this course & won overall ... which would have been nice to get the $40 gift certificate!  Oh well, it was more fun running with my son, that makes for a much better memory anyway ... not too mention I am supposed to be nursing the tightness in my achilles & not racing!  :)

It was a point to point course, so after the awards, he went home with his mom & I got another 4 in running back to my car, with a couple faster miles in the middle:

7:36, 6:59, 6:44, 9:00


Boston Adizero Red Miles: 7.00
Comments
From timp on Mon, May 02, 2011 at 15:43:20 from 144.188.24.25

congrats to your son-!

next year that can be one to target for a win

From Mattrow on Mon, May 02, 2011 at 15:45:04 from 192.107.247.6

Good pacing your son. Sounds like your goals were acheaved, getting your son to have an great race, and wanting to do it again.

From JG on Mon, May 02, 2011 at 17:44:37 from 74.190.54.137

Thanks Tim, good point, make sure you don't put it on your race calender! lol

Thanks, Matt ... he is excited to do another ... just tough with his soccer schedule! I convinced him to do it because I told him improving his endurance would help his soccer, but he enjoyed the race, so there will be more!

From timp on Mon, May 02, 2011 at 17:50:19 from 144.188.24.25

:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Trail Run - 35:00    8:45 pace

 

Adidas Marathon TR Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Grass around soccer fields - Easy pace w/ some 1/4 pick ups and varying length strides.  AP - 7::45

Adidas Marathon TR Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Spin Class & then progression run on TM

Boston Classic Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.001.001.009.00

Great run, I always seem to surprise myself with improved speed after taking some easy/rest days!  Obviosly the improved speed comes from the higher mileage I have been running, but it never seems to kick in until I take some rest/recovery.

 I tried the virtual partner on my Garmin for the first time tonight, and I really liked it, as with a quick glance of the watch I could see if I was gaining or losing on my target pace, but I never knew what pace I was averaging or how far I had gone ... so as a result I ran more on feel & did less analysis while actually running.

 I set the work out for 9 miles @ 7:00/mi pace, but as I was running comfortably and my lead gradually was increasing on my virtual partner, I decided to try to get up to a 0.2 mi lead on the virtual partner by the time it reached 6 miles, as that would mean I was running a 42 minute 10k.  I achieved this without pushing too hard, so increased the pace progressively for Mile 7 & 8, and then did a mile cool down.

My overall avg pace for 8 miles ended up being 6:38, which I was pretty pleased with since my 10k PR is 41:35 @ a 6:37 pace ... and I definitely was not racing!  Also, this run was on grass around the soccer fields in my trail shoes, not quite the same rebound as racing flats on pavement.

Split
Time
Distance
Avg Pace
Summary00:53:088               
06:38
106:53 1.00 06:53
206:47 1.00 06:47
306:46 1.00 06:46
406:45 1.00 06:45
506:39 1.00 06:39
606:40 1.00 06:40
706:32 1.00 06:32
806:02 1.00 06:02

Comments
From SlowJoe on Fri, May 06, 2011 at 10:36:01 from 131.59.200.82

Wow, excellent run, very impressive. I'm thinking you could definitely crush a sub-40 right now.

Race: Run for ALS 5k (3.1 Miles) 00:19:17, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.003.1013.00

Mixed emotions about how I feel overall about this race, although overall I can't be upset with my time, just a little disappointed that I hit my aerobic threshold at Mile 2, at the top of a long tough hill!  At that point, I realized there was no way I would PR, so did not push too hard in Mile 3, then sprinted the last .1.  The race started 30 minutes late because apparently a dump truck had turned over somewhere in the area, & the sherriffs did not want to close road until they were sure that it was not needed for emergency vehicles ... always tough to time being ready to go with a long delay!

I went out faster than I knew I probably should have, but that was the only way I would PR on this course, so I figured I would at least put myself in position to PR by the time I hit Mile 2 marker, unfortunately I had little left at that point.  This course was much tougher than the 18:54 I ran 2 weeks ago, so setting another PR was probably an unrealistic expectation.

With a tenth of a mile to go, I decided to get in the afterburners to try to catch the guy ahead of me, who turns out was in my Age group ... he had about a 30 meter lead on me.  I steadily gained ground & passed him with about 20 yards to go, he tried to pass me back, but I held him off and finished about 1 yard ahead ... we had the same finishing time.  Always nice to close out the race with a head to head victory!

Mile 1 was net downhill - 5:50

Mile 2 had 111 elevation gain & 69 drop - 6:20

Mile 3 had 111 elevation gain & 89 drop - 6:44

The last tenth had a drop of 10', ran it in 24 seconds, which is a 4:00/mi pace ...

I was determined to finish ahead of the guy in front of me & finish on a positive note!  Overall Avg Pace - 6:13

I went to run the course a second time at an easy pace, and actually got stomach cramps just past Mile 2 while running an 8:20 pace ... so I definitely was not at Peak performance this morning ... but considering it is only the second time I have gone sub 20 ... and the hills ... I guess the final verdict is I should be happy with my time!

PM - 7.5 mile trail run - AP - 9:33 - El gain: 886'

ST-6 Racer Miles: 5.50Adidas Marathon TR Miles: 7.50
Comments
From SlowJoe on Sat, May 07, 2011 at 23:32:09 from 184.79.24.255

Nice racing, and awesome finish. It's always harder finishing the last mile uphill, I wish they would always set it up the other way.

From timp on Mon, May 09, 2011 at 09:28:03 from 144.188.24.30

really hard to start a 5K that late - pretty much screws up the warmup

nice racing that last mile to get that guy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Trail run - 660' vert - 9:59 AP

Adidas Marathon TR Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Soccer Fields

825,749,736,755,749,735,741

AP - 7:50

Adidas Marathon TR Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.201.000.008.20

9 PM - 80 degrees - had to wait for sun to go down to run

10k in 43:01, AP - 6:56, 346' vert - felt good today

2 mile cooldown @ 8:25

Ipod died @ Mile 4 - Guessing water damage from sweat pouring down on it!

1
7:31
2
7:01
3
6:55
4
7:01
5
7:00
6
6:34
6.2
6:02


 

 

ST-6 Racer Miles: 8.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6 AM   65 deg   100% Hum

11 miles    1:37:16     8:50 AP    940' Vert

Interesting run, planned on going easy, trying to switch to morning runs with the arrival of heat.  Figured I would keep it around 8:30.  First 2.5 miles are down hill & I was around 8:15 going easy, with lots of uphill ahead, when I oddly got a side stitch!  I debated turning around and just getting 5 in, but the major deterring factor there was it was all uphill back to the house!  Took a short walk break & resumed at slower pace, but it did not want to seem to go away!  Thankfully about two miles later the discomfort lessened, as I was getting farther away from home with every step I took!  By this time my avg. pace had dropped to 9:00 & I just tried to keep it under 9 the rest of the way which I did.  I have a feeling if I would have gone any faster the cramp would have returned ... not sure what caused it.

Anyway, I spent the better part of the run debating the value of a slow paced run to help pass the time, as of ten I have heard people say eliminate the 'junk' miles ... although I can not say I have heard that on FRB.  Since I was starting this debate with myself, and the primary reason was to pass the time & keep a positive frame of mind, I figured I would first remind myself of the positives:

1)  I would like to lose 5-8 pounds to get to a more ideal race weight   +

2)  Running through discomfort is required in races, so this was good mental training   +   

2)  I am trying to increase mileage and prevent injury in the process  +

3)  Slower pace means more time on feet   +

4)  This is supposed to be a recovery run anyway   +

5)  I can actually get to the top of the big hills w/o feeling trashed    +

6)  I should have left the house earlier, it is getting Hot!     -

All in all, I decided I need to do more of these runs ... I tend to be too concerned about my pace on easy runs, and they usually get progressively faster the more I look at my watch ... nothing like a side cramp to eliminate that problem

Today will be the first day in the 90's, unfortunately that usually becomes the trend quickly thereafter!

I am a little disappointed I will not be making it out to race Ogden as I was really looking forward to it, so as a consolation to myself last night, I signed up for a downhill half marathon in the NC mtns June 4th.  I have not raced a Half marathon in 9 years, and that was when I was more of a casual runner getting ready for my first marathon, so I will PR.  Trying to determine what my goal will be, definitely sub 1:30, but I am thinking sub 1:27 would be nice, it has a net elevation drop of  1100'.  Guess I will decide when it gets closer, based on how I am feeling!

Boston Adizero Red Miles: 11.00
Comments
From Mattrow on Wed, May 11, 2011 at 10:11:01 from 138.64.8.51

I don't think junk miles exist. If you are running it builds helps builds a base. To bad about the side stitch. Good luck with the half marathon. Your half marathon sounds interesting. A mountain half marathon, is it a trail race? You said it had a net elavation lose of 1100 feet. What is the elevation gain in it. If it goes down up down up down it could be a tough course to pr on.

From derhammer on Wed, May 11, 2011 at 10:59:24 from 192.156.110.40

Sounds like it's warming up there, too. We have been dealing with it since April down here. Summers are brutal.

As far as junk miles - well, I don't completely believe in that theory. But I do believe that each of us has an "optimal" mileage level and finding that level is the tricky part. So one runner might run his or her best on 50 miles a week and another runner at 100 miles a week. One of my running buddies gets injured when he creeps above 50-55 miles a week. BTW- he just ran a 3:01 at Boston (a 9 min PR) while running no more than 50 miles a week but running "hard miles" - tempo and intervals and also cross training. Others that I know excel with 80-90 miles a week for marathon training. We are all different.

From JG on Wed, May 11, 2011 at 11:42:18 from 74.190.121.64

Matt - Thanks for the input on the slower miles, maybe the side stitch was a blessing because it made me realize that slower miles are good, when they help you run more miles and not break your body down in the process! The race is called Downhill @ Dawn, and it is on roads not trails, so it should be a fast one. There is one gradual uphill from Mile 2-4, but the rest is pretty much down with maybe a small roller here or there. It is mostly on pavement, with 3 miles on a dirt/gravel road. It follows a stream down the mountainside, so it should be pretty scenic, right in the heart of the Blue Ridge Mountains. On most courses, it would probably take everything I have to go sub 1:30, but I wouldn't be surprised with a 1:25 if I am feeling good ... thrilled, but not surprised!

DH - Yep, it's here, but we have been blessed with pretty good temps the last month! I don't know how you do it there ... I ran (or crawled) a Texas Rogue 30k in June, '09 at Milton Reimers Ranch ... I can honestly say it was perhaps the most miserable day of my life ... 100 degrees ... and Texas Trails don't have trees like GA ones do! Good points on mileage, & I know it differs for everyone, and I have no idea where that mark is for me, but I would be content just to get to consistent 50 mile weeks. When I BQ'd at St George last October, my YTD mileage was 400 ... which should be 2-3 months, not 9! Not counting April, which was my highest mileage month ever, I only ran over 30 miles in a week 6 times in the last 16 months. So for me, adding mileage is getting to consistent 40-50 mpw without injury ... April was a good month, but strained my achilles ... so trying to get the mileage up there while staying healthy is Priority One.

From SlowJoe on Wed, May 11, 2011 at 18:32:00 from 184.79.24.255

I like the idea of slow miles between my harder days as a way to recover and also get good mileage. I'm kind of a running newbie, but my improvement spurts seem to come after mileage increases.

That downhill half marathon sounds great. One of these days I'm gonna have to travel to somewhere with mountains, seems to be a popular kind of race (for obvious reasons!)

From JG on Wed, May 11, 2011 at 21:22:43 from 74.176.15.115

Yeah Joe, I am convinced mileage is key, I made that commitment Jan 1, and have gotten a lot more consistent ... and saw my 5k PR drop by over 2 minutes! I wish I could run 50 a week regularly now, but when I sense injury creeping in I back off! I am a running newbie too, and from all the advice/reading I have done I think I have a pretty good grasp on what things to do, but there always seems to be tweaking based on how the body responds ... writing out my thoughts tends to help me with that. I am really looking forward to a fall marathon after 9 months of consistent training, as I never have really had any kind of base before. Last fall, I did not know if it was realistic for me to run a 3:20 to qualify ... and now I am confident I can break 3 hours ... if I can stay injury free! FRB has been instrumental in that, so many inspiring success stories & some good advice to stay motivated & on track. Regarding the downhills ... St. George is probably the only course I could have qualified on in the country last fall on my minimal training! Since then I have become a committed runner & could qualify on most courses, but it is still fun to fly down hills! I am excited about my half, it is a small race & in a beautiful part of the country ... so should be a great time, running aside!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.500.007.00

7:30 PM    84 deg    48% hum

800s

Lap    Time     400m recovery

1         2:57        2:32

2         2:57        2:54

3         2:57        2:44

4         2:59       

 This was my first 800s workout, and a little bit of a learning experience.  I planned on using my average lap pace to stay on pace, but quickly realized you can't do that on a track!  Unfortunately, I did not have my watch set to show my lap times, so I really had no idea what pace I was running, but figured I would just figure it out once I got home & downloaded the data!  My first 800 my watch said I was running a 5:38 pace, which I knew I wasn't, but I figured I would try to maintain that pace on my watch for all of them for a consistent effort.  I am too tired to figure it out now, but guessing my pace was a hair under 6:00/mi based on my 800 times.  I was planning to do 6-8, but with the heat & not really knowing what pace I was running, I figured 4 was a good start!

After a mile cool down, I was feeling a little guilty about stopping at 4, so I jumped on the astro turf football field & decided to do a few sprints & pretend I was in high school.  I sprinted to the 10 yd line, jogged back, then 20, 30, 40  ..... up to 100.  My last 100 yard sprint was 13 seconds.

It was a fun way to end the workout, concluded with another Mile cooldown.  I have no idea whether there is any validity to the Yasso 800s theory & but it makes for a good training target goal & since my goal is to run a sub 3, I would like to buildup to running 10 of these at the pace I did today.  I am pretty sure I could have done a few more today at that pace, but since I did not know what that pace actually was at the time, I did not want to push it.  Ironically, turns out I was running at exactly the pace I need to, based on Yasso's theory & my marathon goal.

 Now the question is, can I make myself do a track workout once a week in 90 degree heat?  Can't answer that one, guess time will tell!  lol

ST-6 Racer Miles: 7.00
Comments
From derhammer on Fri, May 13, 2011 at 07:45:18 from 70.113.125.159

Nice job - you toughed it out. Something to try is to use current lap time instead of pace, you will need to figure out before hand what your 200m, 400m splits need to be to hit your time. So if you are shooting for a 3:00 800 the 200m time should be 45 seconds.

The Garmin is not accurate around a track in my experience. I read that if you change the data recording from smoothing to every second will increase the accuracy. I have not tried it though.

The Yasso 800's only tell you if you have the leg speed to finish a marathon at a specific time given the other training has been done. I can run 2:40-2:44 800's but there is no way I can run a 2:44 marathon.

Is there anyway you can run early and beat the heat?

From JG on Fri, May 13, 2011 at 08:54:59 from 74.176.17.148

Thx DH, all good points. I will def have Lap times as a screen on all future track workouts, just failed to realize in advance, and did not want to stop running & change mid w/o. I am hoping track w/o's will help me to learn to run more by feel & worry less about what the Garmin is telling me mid-runs.

Yeah, I am not using Yasso's as a predictor, just a training goal. Ultimately, I would like to run 10 mile repeats at a 6:00 mile ... once I have done 10 800's at that pace I will shoot for 1000, then 1200s, then 1400s, then 1600's ... just a measuring stick.

Yes, I am trying to transition to morning runs, although I historically have mostly been an evening runner. Last summer, my monthly summer mileage was 22, 57, & 80 ... hoping to maintain 150ish per month this summer, and that will mean morning runs!

From derhammer on Fri, May 13, 2011 at 10:24:55 from 192.156.110.33

Sounds like a solid plan with getting in a bit more mileage. When I first read your post I thought you meant 150ish a week! I was like, wow, this guy is crazy, then I reread and say that you meant per month. LOL. 10 x 1 mile repeats would be insane. Have you done any tempo's? 4-5 miles between 10k-1/2 marathon pace with some easy miles before and after. These types of runs really helped me.

From JG on Fri, May 13, 2011 at 15:38:04 from 98.66.189.6

I may be a little crazy, but I do not forsee any 150 mile Weeks in this lifetime ... or 100 mile weeks for that matter! I do Tempos, and lots of Fartleks. It is hilly around here, so an even pace/effort is a little harder to achieve, but when I find myself with Flat terrain, I try to dial in a good tempo run. On alot of my runs, I actually pick up the pace going up hills, I guess kind of a Fartlek/hill sprint effort ... as I had read so much about how hill sprints can increase speed. My training is not nearly as structured as it should be, I usually come up with my plan as I am heading out the door, based on how I feel. I mix it up alot though ... I am going to try to do mile repeats once a month, and try to add an exta repeat every month. Will vary my other track workouts to 400s, 800's, or varying lengths. I am shooting for a sub 3 marathon, but ultimately feel like I am capable of a 2:45 ... but I will have to assess that one once I get my sub 3, as I realize that would require alot more structure! My biggest goal is to stay injury free, so if that means not pushing beyond breaking 3 ... I will be content with that & transition to triathlons or something to push my training further.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.300.000.000.001.30

Jogged over to see my son, ate two pieces of pizza, jogged home.  Rest day for 5k tomorrow, will see how I. feel, may race ... may make it a tempo run & do course twice ,,, or maybe both!.  Not feeling overly speedy at the moment.

Boston Adizero Red Miles: 1.30
Race: Run for a Reason 5k (3.1 Miles) 00:20:16, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.003.103.10

Tough Course, did not set high expectations.  Second 5 k in a row where I have gone out too fast when big hills lie ahead.  Lesson learned:  Either don't run 5ks with big hills, or at least don't take off at PR pace!  Being on pace at the 2 mile mark means nothing when you get to to the top of a hill at Mile 2 & you are aerobically spent!

I finished second overall, but got caught in no man's land.  At top of hill at Mile 2, I could no longer see the young high school kid in front of me, and no one was in sight behind me either ... this is the disadvantage to a small race ... as it is hard for race adrenaline to kick in when no other runners are in sight.

Not a bad overall time for tough course, but pretty ugly splits for a race, I did not push hard on Mile 3 ... in part because I was spent, part because there was no other runners in sight, and part because I really did not set any pre-race expectations.  Oh well, it was fun ... and I got a couple faster miles in.  Time to switch gears & prepare for my half marathon in 3 weeks.

6:00, 6:26, 7:18, 5:19 pace for final tenth

AP:  6:32

ST-6 Racer Miles: 3.10
Comments
From derhammer on Sat, May 14, 2011 at 11:52:26 from 71.155.181.174

Wow - sounds tough. Hills and 5k's - not my idea of fun!

Did you PM me? I didn't see it. Maybe it's in my spam folder.

From JG on Sat, May 14, 2011 at 12:01:19 from 74.190.130.218

Yeah ... not really a good combo! I did PM you yesterday, will try again.

From SlowJoe on Sat, May 14, 2011 at 12:54:47 from 184.79.24.255

Nice job though - it's hard to push yourself with no one around. Those 5k's are brutal when you start too hard, and hills make it much worse. Still a good run.

From I Just Run on Sat, May 14, 2011 at 22:00:33 from 71.41.149.142

Not that I know much about running or racing but I think it's probably good to run some races with any expectations. Some day I'm going to try that. Nice win regardless of the competition.

Ah...and I see you and Der Hammer trying to sneak ya'll deal to another Blog...You can't get off that easily :{

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.502.000.000.0016.50

Well, it has been a while since I have done a long run, as I am not currently training for a marathon, but with 50 degree temps this morning I figured I better take advantage, as probbably wont see that again for at least 4 months!

I did not have a pace goal, just wanted a long run at comfortable pace.  Felt good & did not push hard at any point, was happy to see I was averaging a 7:38 pace at the 11 mile mark.  At that point however, I started to feel tightness in my left calf, so I stopped to do a little stretching & then switched gears from  gears from comfortable to slow, easy run for last 5.5.

I ran the bike course of an Irongirl triathlon at Lake Lanier that a friend of mine was running & encouraged the cycling ladies along while I ran, which really helped to pass the time!

El Gain:  1,065'

 











Avg Pace
1
7:56
2
7:25
3
7:52
4
7:50
5
7:33
6
7:20
7
7:30
8
7:07
9
7:55
10
7:50
11
7:40
12
8:35
13
9:01
14
8:42
15
9:00
16
9:29
17
9:07
 Summary

8:05

 

 




http://connect.garmin.com/activity/85879955































































Boston Adizero Red Miles: 16.50
Comments
From Mattrow on Mon, May 16, 2011 at 10:02:34 from 138.64.8.51

Nice run. Sounds like a cool course.

From JG on Mon, May 16, 2011 at 11:16:23 from 74.176.224.159

Thanks Matt, it was fun to run a new course and definitely helped to be around competing athletes on a long run, I tend to struggle with getting those in!

Good luck with taper & setting Ogden on fire ... wish I was going to make it, but sometimes I forget about the expense when signing up for such things clear across the country! lol Another year!!

From SlowJoe on Mon, May 16, 2011 at 11:22:41 from 131.59.200.82

We had the same thoughts about squeezing in a nice run while the temps were good. Goodbye spring, hello summer.

From I Just Run on Mon, May 16, 2011 at 15:55:40 from 67.79.11.242

Ah... I think you just slowed down so I could catch up with you at the 16 mile mark :) Funny I ran about the same distance, I was really undecided until Sunday morning.

IJR

From JG on Mon, May 16, 2011 at 16:08:42 from 74.176.224.159

That is funny, but I think you blew by me, as my run took about 5 minutes longer! I see now that I have to run at least 6 tonight to stay a step ahead of you on the mileage board! lol I get to run on grass tonight around the soccer fields at my sons practice ... always good for recovery after a long run!

From I Just Run on Mon, May 16, 2011 at 18:05:48 from 67.79.11.242

Hey JG,

What are you running tomorrow? It might make a difference in what I run. Actually I have no idea what I'm going to run tomorrow... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.000.000.007.50

8 PM 55  degrees  WooHoo!

Soccer Fields on Grass - it is almost exactly a 1/2 mile loop around fields.

4 half mile intervals & a couple tempo @ 8:00 pace

Split Time Distance
Avg Pace
1 0:04:13 0.5
8:27
2 0:04:14 0.5
8:28
3 0:03:28 0.5
6:56
4 0:04:13 0.5
8:27
5 0:03:28 0.5
6:56
6 0:04:12 0.5
8:25
7 0:03:28 0.5
6:56
8 0:04:12 0.5
8:24
9 0:03:27 0.5
6:54
10 0:04:13 0.5
8:27
11 0:03:59 0.5
7:59
12 0:03:58 0.5
7:56
13 0:03:58 0.5
7:56
14 0:03:57 0.5
7:55
15 0:04:55 0.5
9:51
 Summary 1:00:01 7.5
8:00

Adidas Marathon TR Miles: 7.50
Comments
From I Just Run on Tue, May 17, 2011 at 11:16:52 from 67.79.11.242

That grass sounds nice to run on. The only problem for me is it's so dry over here there's not grass! Oh how I long to run through the damp grass...sounds like it could be a poem or something :)

From JG on Tue, May 17, 2011 at 11:55:57 from 74.176.224.159

I ran through damp grass last week, hadn't rained in days, but it was 100% humidity! lol It definitely is easier on the joints, I try to do it a couple times a week, but my son's soccer season ends this week, so that luxury will probably go away, as I don't see myself driving to run circles around empty fields!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Went to an open track meet at Emory University put on by the Atlanta Track Club.  Nice cooler weather in evening, unfortunately that did not help tightness in legs, and foolishly I did not warm up properly before the 400m!  Ran first 200m in about 30 seconds, which I soon realized was too fast, as at about 250m I was pretty much done!!  Afterward, I felt tweaking in my hamstring, so I opted not to run the 1500 & 3000m.  Note to self, do not run 16.5 & 7.5 miles the two days before a track meet!  They hold these the next 4 weeks, so I hope to make it back, as it would be nice to establish PR benchmarks at these distances for future comparison, although I definitely know I will never be a track guy ... there were some smokin fast dudes there!

So, basically it turned into a recovery day ... have to decide what Wednesday will be!

ST-6 Racer Miles: 1.00
Comments
From SlowJoe on Wed, May 18, 2011 at 11:46:37 from 131.59.200.82

I'm always scared of what will happen if I sprint, feels like something will break for sure. Which is kind of weird considering the distances we run. Anyway, nice try, sounds like it would be fun to see what those kinds of races are like.

From I Just Run on Thu, May 19, 2011 at 10:55:14 from 67.79.11.242

I know I'm not very fast but the track meet thing sounds fun... Well it probably wouldn't be for me after the firts one where they announce "Would I Just Run get off the track so we can start the next race!" I guess I'll just go to the local track and use my imagination and run a few races against myself :)

From JG on Thu, May 19, 2011 at 11:24:53 from 74.190.50.51

Joe, it is something I would like to get better at, as I play soccer & bursts of speed can be very advantageous! Track is a totally different sport though, definitely not recommended with stiff legs from a recent long run!

IJR - That's funny! I never considered myself slow until Tuesday night! They invite people to line up for each heat based on projected time ... and when they asked for runners around 52 seconds for a 400, I knew I was in the wrong place! lol Eventually, after several heats in the 50's, and the remaining people dwindling, they said "ok, now for the geezers heat"! I was determined to finish in the Top 3, until I got to the 250m mark, I felt worse coming down the last 100m stretch than the last mile of a marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.504.000.000.006.50

8 PM   70 deg   64% Hum    Soccer Fields

6m @ 7:14 AP - 1/2 m cool down

1-  7:57

2- 7:31

3- 7:16

4- 7:10

5- 6:51

6- 6:35

Felt better as run progressed.

Adidas Marathon TR Miles: 6.50
Comments
From Mattrow on Fri, May 20, 2011 at 09:38:13 from 138.64.8.51

nice workout. That is a great progressive run.

From derhammer on Fri, May 20, 2011 at 11:41:08 from 192.156.110.34

Sweet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.502.000.500.0015.00

Ran 3m to Walmart @ 7:12 AP  -  7:37, 7:06, 6:52

Bought a new sprinkler & Sobe water

Ran 3m home @7:56 AP  -  7:54, 7:52, 8:04

Ran 1 mile in front yard barefoot, doing 50 yard strides thru sprinkler, with jog backs, 13 total between 8 & 9 seconds each.

11 PM - 70 deg   75% hum

Somewhat of a monumental run for me, as I surpassed last years total mileage.  Easy tempo run, 8m @ 8:20 pace.

ST-6 Racer Miles: 8.00Boston Adizero Red Miles: 6.00
Comments
From SlowJoe on Fri, May 20, 2011 at 12:16:21 from 131.59.200.80

Nice multi-tasking, and great run yesterday.

From derhammer on Fri, May 20, 2011 at 18:32:12 from 192.156.110.34

Hopefully you had a back back or something??

From JG on Fri, May 20, 2011 at 21:33:52 from 74.190.50.70

SJ - Thx, just keepin it interesting & saving a $1 on gas

DH - No Comprende

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

8 PM   82 deg   48% hum

My son rode his bike with me, I convinced him to run 1 mile while I recovered from the first 4.  I don't think he was happy, when he got back on the bike, I did not see him again until I got home ... and he had the water!

4m @ 6:52 AP  -  6:56, 6:47, 6:55, 6:49  -  rode bike 1 mile

3m @ 7:38 AP  -  7:10, 7:55, 7:49

ST-6 Racer Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

64 deg   94% hum   finish 80 deg!

Note to self, do not debate for an hour if you are going to run or how far, just do it before it gets hot!  Was planning on 13 this morning, but since I ran 7 last night & with the heat, settled on an easy 10 or 11.  At 8.5, it was no longer easy, so I switched to walk/jog last 2.5 miles ... as I wanted to get home still feeling like this was an easy run!

First 8.5, AP 8:20, next 2.3 - 12:50 ... will call it 10 miles!

Nike Free Miles: 10.00
Comments
From Mattrow on Sun, May 22, 2011 at 11:08:02 from 8.22.13.222

Every body has tough days.

From SlowJoe on Sun, May 22, 2011 at 16:15:10 from 184.79.24.255

Same thing happened to me the other day, I wanted to start walking when the heat crushed me but I would've been late for work so I kept "running" at a 9:00 pace. Anyway, nice job getting through the miles.

From JG on Sun, May 22, 2011 at 18:14:20 from 74.176.224.60

Matt, yeah ... I kinda knew it was going to be tough before I started ... but did feel good the first 8. It has bee 8 weeks of high mileage (for me), time now to taper for my 1/2 in two weeks, and hope it has paid some dividends. I race best after a big rest & recovery, so I will scale it back.

Joe, nothing like work to keep you running! lol The downside of wimping out like I did is it took another 30 minutes to get home & out of the sun ... I really don't like slow miles ... but I was determined not to feeling wiped out at the conclusion of the run!

From I Just Run on Mon, May 23, 2011 at 11:00:58 from 67.79.11.242

I don't know if you read my blog entry a few weeks ago, when I decided to do a long run and got caught in the heat like you did. I ended up flagging a neighbor down and having them drive me back home for the last 3 miles. It was very discouraging and embarrassing but I thought I was going to pass out I got so hot and dehydrated!

From derhammer on Mon, May 23, 2011 at 11:35:53 from 192.156.110.34

All of us Texan's know how you feel; imagine it being 78 degrees at 5:30 am - we cannot escape it down here. I hear we might get a "cold front" later this week that will drop morning temps to 68! Yippee!

From JG on Mon, May 23, 2011 at 11:48:45 from 98.66.188.113

IJR - Yeah, I was kinda hoping a pickup truck would drive by, I would have flagged them down & jumped in the back ... I was too drenched to think anyone would let me in the car, especially a stranger! Guess that is an advantage of living in Podunk, prob everyone knows you! lol

DH - Yes, you have it worse than I do! It is time to transition to the early, early morning runs & just deal with the 100% humidity!

From rAtTLeTrAp on Mon, May 23, 2011 at 12:11:41 from 72.102.20.197

I have that same debate almost every morning for about 20-30 minutes. It sure would be nice to have that extra time to get ready for work after my run. Someday I'll learn...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.004.604.60

Emory track night with son.

 82 deg, 50% hum

8:02 PM   800m - 2:32   (Garmin read .51 miles)   Alex - 2:38

8:30 PM   Mile - 5:52   (Garmin read 1.05)   Alex - 6:06

9:07 PM   5000m - 20:14   (Garmin read 3.24)  eased off 3rd mile

ST-6 Racer Miles: 4.60
Comments
From I Just Run on Wed, May 25, 2011 at 11:53:24 from 67.79.11.242

Alex is 13...? He's keeping up with you pretty well. It won't be long and you will be chasing him... :)

From JG on Wed, May 25, 2011 at 14:02:07 from 98.66.253.205

IJR - Yeah, he turns 14 in July ... he really impressed me with his times, since he never runs! (other than at soccer practice) I am afraid this may be the last year I am faster than him, other than the marathon, because he is not foolish enough to run that far yet! lol He is considering trying out for cross country in the fall ... although that would be tough to do along with soccer & band. He is an extremely talented trumpet player, and the high school he is going to has a marching band that has been state champions last 3 years in its class.

From derhammer on Thu, May 26, 2011 at 13:01:12 from 192.156.110.34

Nice times. Tough to run an 800m, mile and then a 5k - wow. We have a summer track series here but I am afraid I would injure myself so I have never done it.

From JG on Thu, May 26, 2011 at 13:50:56 from 98.66.253.205

Thx DH, tough doing all 3. I was not real happy with my Mile, but it was hot & I did avoid crashing at the end. Almost threw in the towel at 2 mile mark of 5k, but just took last mile easier & then out sprinted a couple guys to the finish. These will be good benchmark times for me to strive to improve with more track work.

From SlowJoe on Thu, May 26, 2011 at 18:58:32 from 184.79.24.255

Nice times. I don't really know anything about track times but that sounds like a super fast 800 to me. You're definitely not getting your best mile time after that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Comments
From I Just Run on Thu, May 26, 2011 at 13:04:40 from 67.79.11.242

Hey JG,

I noticed you didn't post any run comments so I though I would help out!

Run Report by JG:

What a great run today I felt so free throughout the 3 miles. I was so uninhibited with no restrictions what so ever. I stayed cool and comfortable the entire distance. As I ran through my neighborhood several of my neighbors waved in disbelief as I streaked by. I know if I would have been in a race all eyes would have been on me. I would have been the center of attention to all who viewed the magnificence. Oh...Did I forget to tell you the funniest part. I forgot to put my shorts on when I went out to run :-)

Running Free - JG

From JG on Thu, May 26, 2011 at 13:41:32 from 98.66.253.205

Funny IJR - I am going to have to get you to write all my reports! Actually my run was quite unplanned & mysterious. I visited a friend for dinner that lives about an hour away ... and drank 2 beers. I was fine & do not D&D under any circumstances! For no apparent reason, I got pulled over & put thru a slew of sobriety tests! When asked, I told her I had 2 beers with dinner, which I guess is not what she wanted to hear. I honestly think she had it out for me, as after passing all her little tests (at least in my opinion), she made me blow into the breathalyzer ... to which she told me I registered under the legal limit of .08, but she still did not think I should drive! I told her fine, I would put on my running shoes & run 5 miles before I drove home! Since I was in the middle of nowhere & it was pitch black, I turned around after about 10-15 minutes and headed back to the car! Anyway, guess the next time I have a beer with dinner it might be one instead of 2 ... even though I am not the least bit impaired if I happen to have 3!! No watch ... 3 miles is a guess!

From I Just Run on Thu, May 26, 2011 at 14:31:09 from 67.79.11.242

Now that's more like it JG! Some imagination...I like it! I can't wait to read tomorrow's report :-)

IJR

From SlowJoe on Fri, May 27, 2011 at 09:53:10 from 184.79.24.255

See, now that would've been a great story to share - I'm glad I read the comments. It probably ruined her day that you blew under .08.

From JG on Fri, May 27, 2011 at 10:33:32 from 74.190.55.181

Yeah, I think it ruined her night because I think she was hoping to get to spend some more quality time with me! lol I was just waiting for her to reappear & arrest me because of some law where it was illegal to run on the road at night without reflective gear or a light! It was 11:00 on a country road with no traffic!

From I Just Run on Fri, May 27, 2011 at 10:37:57 from 67.79.11.242

I'm finally starting to believe your story is actually true :-)

From JG on Fri, May 27, 2011 at 10:45:25 from 74.190.55.181

My imagination is not nearly creative as her persistence to crucify me was!

From I Just Run on Fri, May 27, 2011 at 10:48:42 from 67.79.11.242

Just goes to show you "real life" can be more interesting than even the most vivid imagination!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.404.000.000.008.40

8:30 am  68 deg  100% hum   8.4 m in 65 min

Finishing up an easy week by design  - R&R

Set out to run sub 7 until no longer comfortable, recovery run back home.

6:53, 6:48, 6:56, 6:53

9:00, 8:30, 8:00, 8:30, 9:00

 

Enjoy the Holiday weekend!

ST-6 Racer Miles: 8.40
Comments
From flatlander on Sat, May 28, 2011 at 13:56:58 from 76.31.26.153

Smart running this week, lots of variety plus you got to take the foot off the gas pedal.

From JG on Sun, May 29, 2011 at 00:03:25 from 74.190.49.213

Thanks Flat, I am going easy next week too, running a downhill marathon next Saturday. Unfortunately, my aging body needs a big 2 week taper to fully recover ... as least that is what I seem to find, it is always a bit of a guessing game!

From SlowJoe on Sun, May 29, 2011 at 12:03:16 from 184.79.24.255

Nice running, and good stamina in that heat/humidity. Enjoy the rest of your taper!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.001.000.003.00

Came up with a 1.5 mile variation to my normal 4 mile trail loop ... for downhill speed training ... first half mile on service road leading down to base of dam (185' elevation drop), next half mile is trail along river & then some ups & downs, 3rd half mile is all up hill on trail (164' rise)

 Too bad I didn't think of this more than 6 days before my downhill half!  Oh well ... I see a 2:50 at St.George next year if I get in and train on this loop!  Pretty brutal 1/2 mile downhill speed intervals with 1 mile uphill recovery.  The nice part is you are in shade 95% of the time ... and can jump in lake to cool down when finished.

I ran the loop twice, downhill 1/2 mile splits were 5:23 pace & 5:11.  I took it super slow on the trail sections.   I .look forward to doing more loops when I start earlier in day & am not in middle of holiday weekend!

Nike Trail Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

74 deg   88% hum

3 miles with Alex - middle 1 @7:52 - other 2 easy

He did not like running in heat!

ST-6 Racer Miles: 3.00
Comments
From flatlander on Mon, May 30, 2011 at 11:18:34 from 76.31.26.153

You shoulda run that lake route again. Derhammer has a similar one in Austin.

From I Just Run on Tue, May 31, 2011 at 00:16:31 from 71.41.149.142

Ahhhh 74 is cool. It was 95 when I ran today !

Also, am I going to have to write a run report for you again...?

From SlowJoe on Tue, May 31, 2011 at 13:40:12 from 131.59.200.80

I agree with Alex on the heat.

From JG on Tue, May 31, 2011 at 23:13:54 from 74.176.220.126

Flat - I think the lake will be calling my name alot this summer

IJR - Running in 95 is insane! You are welcome to write another run report for me ... as long as you do the run for me too!

SJ - Alex has actually decided to train with his high school cross-country team this summer ... hopefully his attitude of running in the heat will improve over ... first practice is tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.000.005.00

78 deg   83% hum   HS Track

Took Alex to first day of cross country practice - he did 2 miles in 15:07 - not a time trial - just a comfortable tempo run - then they did plyos & worked out with weights - he seemed to enjoy it.

I ran 5 miles on track w/o a plan!  just wanted to get some miles in w/o a strenuous workout:

1 mile @ 7:33, 400m in 83 sec, 1 mile @ 9:18, 400m in 77 sec, 1 mile @ 8:04, 400m in 75 sec, 1.25 mile cool down @ 8:45.

Legs felt fresh ... like they should 3 days before a race!

I was going to wear my Brooks ST-6 flats until I looked at the tread before putting them on, needless to say, I am not happy about the amount of wear on the tread I saw after only 98 miles on them!  Decided to put them aside for only races ... i had read reviews the tread did not last long ... but to have tread rapidly deterring after 100 miles ... I think Brooks is going to hear from me!

Boston Adizero White Miles: 5.00
Comments
From SlowJoe on Wed, Jun 01, 2011 at 14:51:20 from 132.3.53.68

Love those springy-feeling legs toward the end of a taper. Nice 400s, that'll keep you nice and sharp.

From JG on Wed, Jun 01, 2011 at 18:04:10 from 74.176.220.126

Thx Joe, I will probably do something similar tomorrow, then take Friday off. I signed up for a big downhill marathon in the NC mountains in October, and a half in July that is on the same course (on the steep portion), so I guess I am going to have to ramp my mileage back up pretty quick & do lots of hill training this summer ... always easier in the heat when you have a goal race dialed in!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.000.004.00

72 deg   100% hum   Track - 4 miles @ 7:30 AP

1 mile warm-up @ 8:26

400m - 83 sec

400r - 122 sec

400m - 83 sec

400r - 119 sec

400m - 81 sec

400r - 121 sec

400m - 81 sec

Cool down @ 8:30

ST-6 Racer Miles: 4.00
Comments
From SlowJoe on Thu, Jun 02, 2011 at 19:35:54 from 184.79.24.255

Nice speed...now no more 400s until after the race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.001.002.50

8 am   72 deg   100% hum

Was going to not run today, but I was at track to take son to cc practice ... And I got sucked into 4v4 pickup soccer game last night ... So I was kinda feeling like I needed to shake my legs out from all that lateral movement!  I really need to get back on a team this fall, it is great cross training for running!  Kinda funny, because I always ran some mainly as crosstraing for soccer!

2 800s @ 6:30 pace with 800 wu, recovery, & cd

Race strategy!

I have not raced a half marathon since I can remember, which pretty much means I will get a PR whatever I run it in!  I am a little on the fence as to what my goal/strategy should be ... I am confident I can break 1:30, and have a stretch goal of 1:25 ... since it should be a fast course.  The only problem with that is - that is a 6:30 pace, and I definitely do not feel comfortable going out that fast ... and that would mean running sub 6:30's later in the race to make up for it ... which is not likely to happen.

 
First 4 miles is rolling hills - thinking 7:00 miles here (28 min)- pretty fast for me, but not too aggressive which I would pay a price for later.  The next 6 miles are pretty much downhill - thinking 6:30's here (39 min).  The last 3.1 are rolling, but still with a net downhill - thinking 6:45 pace here (21 min).
 

That would bring me in at 1:28:00 on the button.  I would be happy with that, so guess that will be my plan ... if I am feeling strong, I may try to shave a little time off each split, but doubt that would be enough to get to 1:25 (although I did figure out if I shave 10 seconds off each split that would get me a 1:25:50).  The alternative is to go out faster & risk blowing up ... but I see little point in doing that ... and ruining what will be a fun weekend in the mountains!

Ok ... I now have a race strategy ... at least until the gun goes off ... which usually coincides with my losing the ability to reason & me taking off like a fool!

 

ST-6 Racer Miles: 2.50
Comments
From SlowJoe on Fri, Jun 03, 2011 at 10:08:21 from 184.79.24.255

Plan sounds good. I usually have a plan and then also just take off at whatever feels right (sometimes to my detriment). I like the idea of running pretty easy on the first 4 since you can always make up time on the downhill if you're feeling good. On the other side, if you go too fast in those first 4, no amount of downhill can save you! Good luck tomorrow.

Race: Downhill @ Dawn (13.1 Miles) 01:24:42, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.0013.1013.10

Reached my stretch goal of sub 1:25.  Garmin calculated 12.96 miles, but course is certified, 3 miles were downhill on gravel road through forest, with some serious switchbacks, so Garmin accuracy would not be expected to be accurate.  Ran mile 7 sub 6, was happy with all my splits and the way I ran.  Felt strong, struggled a little the last 5k to maintain pace.  Will write more later, off to enjoy mtns for rest of weekend!

http://connect.garmin.com/activity/90007818

Update:  Ok … here is more of a report, although probably not too exciting … with only 300 runners, I pretty much ran the race alone, so it lacks any competitive battles on the course.  I kinda ran the race planned, but was able to pick up some time on most of the miles while still staying in my comfort zone.  Conservatively, I was planning for a 1:28 – figuring I would try to gain some time on all splits if I felt good.

Phase 1 - 28 min for first 4 (7:00 pace)

Phase 2 - 39 minutes for next 6 miles (6:30 pace)  

Phase 3 - 21 minutes for last 5k (6:45 pace)

Phase 1:  I knew miles 3 & 4 had some pretty good sized up hills, & the first two were down, so I tried to bank some time without going outside my comfort zone … glad I did this … because it enabled me stay comfortable when the uphills came & still be on pace.  I led for the first 50 meters (lol), then a pack of 4 powered by me & I just watched them go.   I got passed by two more, so I was in 7th at Mile 1.  Mile 1 split was 6:15.  This was faster than I planned, so I consciously slowed a little.  I got passed in Mile 2 by the guy that finished ahead of me, but just let him go as he was moving & I wanted to stick to the plan!  Mile 2 split was 6:42.  At the start of Mile 3 I got passed by the overall female winner & had a handful of others right on my heals … since I wanted a top 10 finish, I decided to fall in right behind the female leader & hold her pace … as it would have been demoralizing to let others keep passing!  Mile 3 split was 7:04.  About halfway up a hill in Mile 4, I pulled back ahead of the female leader as my goal pace was starting to slip … she did not try to stay with me.  Mile 4 was 7:11.  Phase 1 mission accomplished – I hit the 4 mile mark 48 seconds ahead of my allotted plan … with downhill ahead of me.

Phase 2:  Attack the downhill!  Mile 5 was gradual, so I eased into it, while I recovered a little from my uphill effort … 6:37.  Miles 6,7, & 8 were the biggest downhill & this section was on a packed gravel road through National Forest with some big switchback curves, which I knew were going to hurt my momentum, but I knew this was the section where I could really put down some time, so I threw my pacing plan out the window, and decided to just turn my legs over as quick as I could!  There was some loose gravel in the sharp curves, so I slowed a tad before each one, started on the outside of the curve & then ran as straight as I could through the curve,  actually accelerating through them so I came out flying on the backside … this seemed to work well.  Occasionally I would see the #7 runner ahead, and I was gaining slowly, but he was attacking the downhill too & I was probably 100 yards back.  I never looked behind me, but was pretty certain no one was close because I was in serious attack mode.   Splits for this section were 6:14, 5:557, 6:08.  Miles 9 & 10 were still downhill, but much more gradual … they were also back on paved surface – it was a little deflating leaving the National Forest … that was really an exhilarating 3 miles!  I hung on for a 6:25 & 6:39 here.  Phase 2 mission accomplished … picked up a bunch of time on my allotted plan here … but had no idea how much … with all the switchbacks & heavily forested area … Garmin splits were estimates of true distances … but I knew I had even more time in the bank than my splits were telling me.

Phase 3:  I was definitely feeling the effects of attacking the downhill … and Mile 11 started with an uphill which was having me a little concerned.   #7 was feeling the effects too I think … he was still about 100 yards ahead of me … but I just did not have it in me to close the distance much.  It did help to have him in my sight, as I was pushing to try to gain a little & keep him in striking distance.  Mile 11 was 6:42, which made me really happy because at the start of the mile, I was definitely a little concerned about the remaining 5k (was having a weak mental moment … and thought  I felt the onset of a side stitch coming … luckily it never did!)  Mile 12 was a nice downhill & I could smell the finish … so I started pushing again to try to close the gap.  Mile 12 was 6:14.  It was not until this point that it actually registered that I may break 1:25!  With about a half mile to go, I was about 50 yards back of #7.  I love passing people with a strong finishing kick, so I pushed hard for the next 100 meters … I was gaining but that was a lot of ground to make up.  I pretty quickly decided to throw in the towel on trying to catch him, I was definitely going to come in sub 1:25 & could care less if I was #7 or 8.  I had pushed hard the whole race but never gone outside my comfort zone … there was no point in going there now & collapsing at the finish … I just wanted to enjoy it.  I ran the last Mile 6:24, taking it easy the last 100 yards & came in about 10 seconds behind #7.  #9 was about a minute behind.   Phase 3 mission accomplished … I honestly never really thought I would go under 1:25 … that is why I was calling it my ‘stretch’ goal.  I got a nice trophy for coming first in my Age Group.

Best part of weekend was hanging out in cold, mountain streams … hiked to 4 waterfalls Saturday afternoon & Sunday.  Sorry for the long report!

ST-6 Racer Miles: 13.10
Comments
From SlowJoe on Sat, Jun 04, 2011 at 12:52:39 from 184.79.24.255

Wow what a time! Looking forward to the details, nice job.

From flatlander on Sun, Jun 05, 2011 at 07:59:56 from 76.31.26.153

Good job, you are coming on fast. When is your next marathon? Based on this one you should be sub 3.

From timp on Sun, Jun 05, 2011 at 13:24:48 from 66.167.50.143

great job on hitting that goal!

From JG on Sun, Jun 05, 2011 at 23:51:54 from 74.176.220.126

Thx Joe ... details are a little lengthy ... sorry!

Thx Flat ... I think I could go sub 3 at St. George ... but won't be there! lol I am doing a small one in NC mtns called Ridge to Bridge in October ... it is big downhill the first half & pretty flat the second half. Sub 3 will be my stretch goal!

Thx Tim ... I hope your foot heals up quickly!

From SlowJoe on Mon, Jun 06, 2011 at 13:00:04 from 132.3.53.68

Sounds like a really fun race, especially the miles through the National Forest. Congrats on running a great time and a smart race.

From I Just Run on Mon, Jun 06, 2011 at 17:14:46 from 67.79.11.242

Oh man....! Congradulations on the GREAT race. I seem to know all of the high achievers on the Blog :-) The only thing is, I wish you hadn't put in last part about "hanging out in cold, mountain streams". Were you just trying to rub salt in the wound to us down here in the Texas Hell heat?

From JG on Mon, Jun 06, 2011 at 22:53:31 from 74.176.220.126

Thx IJR - I got home last night & stepped out of the car & almost turned around & drove back up there!

From Mattrow on Tue, Jun 07, 2011 at 14:34:46 from 138.64.8.51

Nice race. 1:24 is a great time. You ran a smart race. To hold back in the first few miles then push on the down hill. Great race.

From JG on Tue, Jun 07, 2011 at 21:32:44 from 74.176.223.180

Thanks Matt, always nice when you exceed your expectations, and having a conservative plan which you can shave time off if you feel good, seems to work well for me. I seem to fail in most of my shorter races where I don't put a plan in place, and inevitably go out too fast! Are you doing UVM?

From Mattrow on Wed, Jun 08, 2011 at 09:25:02 from 138.64.8.51

Yes I am planning on doing UVM. I go back and forth with myself with what my goals of the marathon. Do I go for the sub 3 hour or not.

From I Just Run on Wed, Jun 08, 2011 at 09:34:14 from 67.79.11.242

I say go for it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8 pm   78 deg   78% hum

8 miles @ 7:42 AP - moderate to strenuous effort - no real plan, lots of random varying of pace/effort.  Kind of wanted to go slower, but wanted to get home & take a cool shower more!  

Nike Free Miles: 8.50
Comments
From I Just Run on Tue, Jun 07, 2011 at 10:25:46 from 67.79.11.242

I kinda did a random speed workout today. I just wanted to break up the monotony. Looks like you have some of our Texas weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

7 pm   90 deg   40% hum   elevation gain/drop:   600'/600'

Nothing more than a 60 minute trail recovery run, which ended up being 65 minutes, because I wanted to complete the 6 miles of the 3 mile out & back course I did, and I did not want to go any faster than a recovery pace!  AP was 10:53.  Just so you know I was actually running, my PR on this trail running the 4 mile loop is a 8:26 pace, and that was an all out effort in the morning in April ... not in 90 degree heat!  I run this trail alot, and have only avg under 9 minutes twice, the other time was a PR effort last September @ 8:56 pace, about 10 days before I BQ'd.

I actually got up early to run this morning before it got hot, but my legs were tight & sore from my run last night, so I bailed ... glad I got a recovery run in tonight ... but I really need to transition to morning runs!

Nike Free Miles: 6.00
Comments
From I Just Run on Wed, Jun 08, 2011 at 10:11:19 from 67.79.11.242

Even at that pace it doesn't seem like a "recovery" run. 600/600...are you serious?

From JG on Wed, Jun 08, 2011 at 12:05:43 from 74.190.121.92

I am not sure it was a recovery run ... other than the fact it helps being on a soft surface trail!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

79 deg   75% hum

What can I learn from a totally crappy run?!

1)  I suck in the heat, & no I do not think I will ever acclimate!

2)  I need to drink lots more water throughout the day & night!

3)  It is seriously time to consider moving, 15 years of this crap is enough!

4)  I need to accept the fact most of my summer miles are going to be slow, except hopefully on my planned race days!

Ok ... for the run ... wore my heart rate monitor for first time this year, figured I would shoot for 9-10 miles & try to keep it between 14 & 150.  Realized at the first hill in Mile 2, keeping it under 150 was going to be tough, no matter how slow I went!

Had to stop at Mile 3 & 3.5 for walk breaks because I got a side stitch.  From here on out it was slow, cuz I am pretty certain anything faster would have brought the side stitch back.  Mile 5 was on a relatively flat shaded trail by the lake.  Stopped at Mile 6 to refill water bottle at gas station.  Stopped at Mile 7 because there was a small section of shade, and I wanted to!  Probably walked half a dozen times the next mile thru small sections of shade.  Made myself run last mile to get home!

I stopped my watch for all walk breaks - total elapsed time 139:29

Split Time El Gain El Loss Avg Pace Avg HR
1 0:07:56 3 48 7:57 140
2 0:07:57 70 116 7:57 146
3 0:08:11 34 88 8:11 145
4 0:08:59 87 105 8:59 134
5 0:10:48 46 21 10:48 132
6 0:09:40 98 24 9:40 138
7 0:08:48 75 108 8:48 134
8 0:09:50 156 115 9:50 129
9 0:08:44 87 17 8:45 141
 Summary 1:20:56 657 643 8:59 137

Why did I sign up for a 10k of July 4 with a goal of breaking 40 minutes?  On a hilly course!

Ok ... my pity party is officially over!  At least I am not in Texas!  :-)

Boston Adizero White Miles: 9.00
Comments
From Andrea on Wed, Jun 08, 2011 at 12:08:12 from 72.37.171.52

I went to TN last weekend (from SLC's 40 degrees to 97 degrees in Knoxville). I'm pretty sure that the heat and humidity is worse than the altitude! I'm jealous you are running the Peachtree - I hear it's a great race!

From JG on Wed, Jun 08, 2011 at 12:30:23 from 74.190.121.92

Thanks Andrea! Yeah, I dream about elevation, cooler temps, & drier air! :) Peachtree is a lot of fun, it is very high energy & attracts some serious competition. This is the first time my qualifying time has me sub-seeded, which means I get to line up in the wave right behind the elites & start at the same time. They won't be in my sight for long, but it will be nice to have most of the 60,000 runners behind me!

Good luck in your first marathon Sat, I am sure you will do awesome, you are running really strong!

From SlowJoe on Wed, Jun 08, 2011 at 20:09:55 from 184.79.24.255

I know this feeling, every run felt awful for a couple weeks when it started heating up. Hopefully it will get a little easier for you, I don't think you can ever acclimate enough for it to be pleasant (you did just race an awesom HM a few days ago too). I'm still grouchy about the hot mornings but your advice about slowing down was spot on. My trick now is to run out-and-backs in the morning before work. Have to keep running the whole distance or I'll be late!

From Steam8 on Thu, Jun 09, 2011 at 09:02:47 from 166.70.55.77

Your post made me laugh hard! I have had running days like that before! Way to push through it!!! haha!

From I Just Run on Thu, Jun 09, 2011 at 11:04:57 from 67.79.11.242

I'm like Steam, I had to laugh when I read your post. I felt like I was reading a race report. I laughted because I know exactly how you felt. A few weeks ago, when we really started getting hot I went out for a long run. Well about 12 into the run I got dehydrated and dizzy and had to flag a neighbor (who I didn't know) to carry me back the last 4 miles.

And BTW...What wrong with Texas...???

From JG on Thu, Jun 09, 2011 at 11:52:25 from 74.190.55.151

SJ - Yeah, sometimes I forget my own advice, it is ok to slow down! I think I am suffering from post race withdraw ... the problem with a great race, is wondering how you will possibly improve for the next one!

Steam8 & IJR ... glad it made you laugh ... it made me want to cry! Nothing wrong with TX, but let's just say if I move, it would more likely be to UT than TX, unless I retire from running ... which seems to be what I am contemplating! Although, I did just learn my 1/2 time gets me guaranteed entry into NYC marathon in 2012, so I have to wait 17 months before retiring, cuz next year will be Boston & NYC! :)

From I Just Run on Thu, Jun 09, 2011 at 12:33:29 from 67.79.11.242

I think that's my problem too....What's next after Boston? Wait a minute, I haven't even qualified yet :-)

From rAtTLeTrAp on Thu, Jun 09, 2011 at 12:59:29 from 75.196.79.140

Don't let a side stitch get you down. Keep running and try to exhale hard when the foot opposite the stitch hits the ground. Works every time within a few minutes. I don't have any tricks for the heat. It's nice and cool out here in the NW.

From JG on Thu, Jun 09, 2011 at 13:03:43 from 74.190.55.151

There are always goals after Boston, mine was guaranteed entry to NYC, just got that. Next is sub 3 ... maybe in October. Then will be a 2:48 which is needed to qualify for the USA Masters Championships. I am sure there is a next natural step from there, but that is where I draw the line! I guess the first step is to suck it up today & run in the heat! lol

From JG on Thu, Jun 09, 2011 at 13:06:55 from 74.190.55.151

Thanks for the tip Trap, I will definitely try that! I think the heat is a major contributing factor to the side stitch, so I think you just gave me advice for running in the heat! lol I think I will try altering my breathing before I move!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.001.000.007.50

8 pm   75 deg   78%  850 Vert

Alas, a run this week I felt good about!  I don't worry about pace too much on this trail, I know it is a hard effort that pays dividends, regardless of pace.  6.5 miles on trail, 2 half mile downhill speed intervals on service road down to the base of the dam.  Of course, what goes down on the road, goes back up on the trail.  After hitting 91 midday, a little cool front moved in which cooled things down a little!  Yea!!!

Followed run with a refreshing swim in the lake.

Distance Time El Gain El Loss Avg Pace Avg HR
1 0:09:29 78 121 9:30 142
1 0:09:32 84 51 9:32 148
0.5 0:04:34 70 37 9:10 152
0.5 0:02:34 0 180 5:05 162
0.5 0:05:06 82 32 10:16 152
0.5 0:05:37 135 0 11:17 158
0.51 0:02:31 0 183 4:58 163
0.49 0:05:08 37 32 10:24 153
0.5 0:05:53 172 33 11:48 158
0.5 0:05:33 86 34 11:06 154
1 0:09:53 65 87 9:52 151
0.5 0:04:39 36 59 9:22 155
7.5 1:10:34 844 850 9:24 152

Adidas Marathon TR Miles: 7.50
Comments
From I Just Run on Fri, Jun 10, 2011 at 10:07:12 from 67.79.11.242

Wow, lots of numbers. What type of watch do you have (a Gramin)? What's your resting and max HR? I'm nosey or maybe it's just annoying to you :-)

From JG on Fri, Jun 10, 2011 at 11:23:39 from 74.190.131.79

Dr. Tatum - I think my RHR is around 65 & my max around 185. My Garmin registered 187 once last summer, but I am not certain of that is 100% accurate, because that was on not an overly strenuous run ... my next two highest reading were 183 & 181 - which the 181 was crossing the finish line in a 10k where I recall having gone all out & nearly collapsing. I really do not know much about HR training, but may use it to measure my effort this summer.

From I Just Run on Fri, Jun 10, 2011 at 12:11:33 from 67.79.11.242

I'm definatly no expert...LOL but your resting HR seems high. Have you tried to check it in the morning before you even get out of bed and before you start thinking about anything (it can increase 5 - 10 beats just by thinking about running or all of the things you need to do that day). Mine is 34(that's pretty low but I think genetic, my mom is kinda the same). My max is 183 although I can rarely get it there, usually 178 is the max even at the end of an all out sprint or the end of a 5K or 10K run. I usually alternate running by HR or time but always HR on recovery runs. I like monitoring HR because I can regulate my effort based on hills, heat and other conditions. Anyway...You probably know all if this I guess I just like to hear myself type :-)

Have a good weekend!

From JG on Fri, Jun 10, 2011 at 12:39:28 from 74.190.131.79

Yeah, 65 is high, but it was a lot higher last year. Which tells me I have a lot more room for improvement! 34 ... Wow, I can pretty much guarantee I'll never get that low! I would probably be happy if I could get it under 50! I will have to check it first thing in the morning. Somewhere I have a book on heart rate training I bought last summer, but I was rather bored by it & tossed it aside before I got very far into it! lol

From Dan on Fri, Jun 10, 2011 at 23:38:54 from 24.209.83.20

I have never used HR training, or even measure it. I should do that every now and again, wouldn't hurt.

Good run- Hey how do you like your adizero Bostons? I have some adizero adios racing flats that I really like and was wondering how the Bostons held up as a trainer?

From SlowJoe on Sat, Jun 11, 2011 at 11:20:53 from 184.79.24.255

Those are some screaming fast half-miles. Have fun this weekend.

From JG on Sat, Jun 11, 2011 at 11:58:18 from 98.66.194.199

Dan - the Adizero Bostons are great trainers ... I wore them in each of my last 2 marathons & have put lots of miles on them since. If it wasn't for how old they were & the fact I know how many miles on them, I would wear them in my next marathon ... they are still in great shape visually. Adios is my my next pair, tried them on in a running store & they felt great ... I just have a hard time paying $100 for a pair of shoes ... but hopefully I will find a deal on them before too long. I have grown to like racing flats, but only have about 115 miles on my Brooks St-6 & the tread is already shot!

Thanks Joe ... funny analogy to my next half marathon ... it is actually called 'The Scream', because it has 2,000' el drop, I am going to train this loop once a week ... and maybe try to break 1:22:00 July 16??? The course is also the first half of my October marathon, so that is what I am gearing up for!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 mile trail run ... not lots of relevant running data ... lots of uphill hiking & downhill agility course!  Ran from top of falls to Springer Mtn - Appalachian trailhead in Georgia  Prayed for rain on drive up to cool things down ... torrential downpours started at Mile 7 ... next mile was like running through a rocky creekbed ... took cover in shelter at AT trailhead for about 2 hours ... soaked & cold, but good company.  Finally let up, headed pack, took a headfirst slide thru muddy section of trail at Mile 10 ... actually a non-technical section ... where I started daydreaming ... I think about the single girl I met at the shelter & her German sheperd!  lol  Luckily this was one of the only sections of trail not covered in rocks ... just mud ... much softer!  At Mile 11, came around a corner to stare a large black bear & 4 cubs frolicking in middle of trail ... luckily they scampered about 20 yards into woods & I hightailed it past them!  Soaked in creek at top of waterfall after run ... 3,900' vertical.  A good day!

http://connect.garmin.com/activity/91713763

Adidas Marathon TR Miles: 17.00Vertical Feet Climbed - 2011 Miles: 3900.00
Comments
From I Just Run on Sat, Jun 11, 2011 at 14:16:51 from 71.41.149.142

You know I was at the top of the Milage Board once but some lady came in on the last day and posted 40 miles for her run. Later she came back and posted that she had only run 4 miles but it was her 40th birthday and she wanted to say she had done that (run 40) for turning 40! It was kinda like winning 2nd in the olympics and the firt place guy being kicked out for drugs...then you get the award but it's just not the same:-) LOL

From Steam8 on Sat, Jun 11, 2011 at 14:26:41 from 166.70.55.77

Good luck on the 15!!

I Just Run...that is funny!

From SlowJoe on Sat, Jun 11, 2011 at 14:37:34 from 184.79.24.255

Can't believe you are scared of a little 45-miler in the heat...come on, go for it!

From Dan on Sat, Jun 11, 2011 at 15:14:40 from 24.209.83.20

Enjoy the run- thanks for info on the shoes. I got my Adios on sale- they are great to race in (even more so since you said you like flats).

From JG on Sat, Jun 11, 2011 at 22:46:54 from 98.66.194.199

Thanks for comments! Made it 17, off to throw some darts at a friends ... not even time to look at all the race reports from day!

From SlowJoe on Sun, Jun 12, 2011 at 15:50:07 from 184.79.24.255

Woah, bears. I saw a few deer today but those can't eat you. Sounds like a fun day, that'll teach you to daydream.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

11 mile loop on Garmin - 9 miles running.  Decided I would feel good this run ... could run fast, slow, or walk ... whenever I wanted for however long I wanted!  Couple MP miles early, then interspersed walking & jogging.  Really just a reflection time, found out this afternoon my mom was diagnosed with acute leukemia, will know more after full lab results in next day or two.

ST-6 Racer Miles: 11.00Vertical Feet Climbed - 2011 Miles: 1025.00
Comments
From I Just Run on Mon, Jun 13, 2011 at 10:05:05 from 67.79.11.242

Ah JG, I'm sorry to hear about your Mom. Hopefully the lab results will show that it is treatable. I'll be praying for your Mom and you!

From SlowJoe on Mon, Jun 13, 2011 at 10:46:40 from 132.3.53.68

Good luck with the tests and such. Hoping for the best for y'all.

From flatlander on Mon, Jun 13, 2011 at 20:47:54 from 76.31.26.153

Prayers for you and your family, JG, all the best to you.

From JG on Mon, Jun 13, 2011 at 23:46:23 from 74.190.123.16

Guys, thank you for all your thoughts & prayers, there will be some emotional days ahead! My parents are very strong people! 20 years ago my Dad was diagnosed with chronic leukemia & told he could live 2 years or 20 ... he played golf last week & shot a 91 with a birdie! My mom has been steadfast by his side, through two bouts of breast cancer & diabetes ... and now this. Acute leukemia is much more aggressive & less treatable than chronic, but they discovered it in the early stages. They have the doctors blessing to proceed on their trip to Vermont for their 55th anniversary in two weeks & then she will go to John Hopkins University to see their specialists (where my dad also goes), and get a second opinion on how to best proceed with treatments. We will all deal with it the best we can, and hope for the best!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.001.000.002.00

Tonight reminded me of a quote I put on my HS yearbook senior page by Joe Theisman (long before he was ever an announcer!)  Something like, "I would never want to be a coach because I would be afraid I would have to coach someone like myself."

 So, at 10:00 tonight, I figured I need to get out there & get a run in.  Wasn't sure what, but was thinking maybe 6, maybe 9.  My legs are tired, there are too many damn hills around here!  As I exited the neighborhood, I decided to turn into a new development that has a lolipop shape of a half mile of freshly paved road that is relatively flat.  Set my drink down & figured I would do some mile intervals on flat, screw the hills.

 Ran the first mile in 5:58.  Figured that was good, so I grabbed my water bottle & jogged the 1/2 mile back home!  My legs are tired, and really need a day or two of rest ... but it was good to break a sweat & turn the legs over fast for a mile ... after 2 days of hills.

Last week was my highest mileage week at 57 & this will be my highest mileage month of the year ... no need to push the envelope too far.  So in the end, 2 miles it was, and I am happy with that!!

Comments
From I Just Run on Tue, Jun 14, 2011 at 12:20:24 from 198.228.209.39

With all you have going on its understandable. I'm sure in a day or two you'll be ready to roll again! What milage do you typically run in the summmer? I'm trying to figure that out since last summer I had just started running and was not keeping track of my runs. I think i was only running 30 miles or so per month.

From JG on Tue, Jun 14, 2011 at 16:21:57 from 74.190.123.16

IJR - the best answer I can give you is to say I am the worst person to ask! I never ran 30 miles per week until this year, and basically have never run in the summer except on a rare occasion! My intent was to run the last two summers, as both years I was signed up for St.George Oct. 2nd, but that plan never really evolved!

June '09: 45 '10: 22

July '09: 9 '10: 57

Aug '09: 43 '10: 80

Sept '09: 61 '10: 54

I am trying to get to 50 mpw, so that I have a realistic chance at going sub 3 in October this year. But to be honest, I do not like running more than 30 mpw & hate running more than 9 miles unless it is a race ... so if I get a sub3 I may just retire from racing marathons ... just run them for fun & race shorter distances.

Hope your knee is feeling better today!

From I Just Run on Tue, Jun 14, 2011 at 17:01:52 from 198.228.209.39

Wow, I'm feeling really old and out of shape now. There's no way I could run a marathon with running that few miles. If I miss 3 or 4 days I feel like I lose weekks.

From JG on Wed, Jun 15, 2011 at 00:59:07 from 74.190.123.16

IJR - You should not feel old or out of shape, the progress you have made is awesome! I am lucky to be blessed with an ability to run long without training! I still have not run a marathon having trained for it with any appropriate distance, as last year I only ran 213 miles in the 4 months leading up to my marathon, which was more than I had ever done before. I ran a 38:12 10k in high school without training ... but my passion has always been soccer not running. I am addicted now, but still don't like run over 30 miles in a week ... but I am committed to running the best time I can this fall with 9 months solid training under my belt. At that point I feel like continued improvement will take more than I am willing to put forth, but I owe myself at least one peak performance marathon! Hope to see you in Boston, TOU would get you there!

From SlowJoe on Wed, Jun 15, 2011 at 10:35:48 from 132.3.53.68

nice - who needs a coach anyway??

IJR - don't feel old/out of shape; you can't really compare the training levels across the board as everyone starts at a different spot. Someone like JG who (it sounds like) has been playing soccer his whole life and running is going to have a really developed aerobic system that just needs some fine-tuning or marathon-specific training to really excel. On the other extreme is someone like me who had been completely inactive until 2 years ago. I need a ton of miles bc I'm completely starting from scratch; not sure of your history, but that is a big reasone you see folks improve at different rates. Plus I heard JG is 1/2 gazelle, which has to help. Anyway, don't sweat the comparisons!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off from running, so I visualized my race plan for my October marathon based on the elevation profile, so I would have a clear picture of where I need to be in 18 weeks … I guess the next step would be to build an 18 week training plan!  Lol  Officially, I have until Saturday to do that, then the countdown begins.

Stage 1:   First 6 miles @7:10        43:00     Gentle rolling hills

Stage 2:   Next 8 miles @ 6:20     50:40     Steep Downhill

Stage 3:   Next 6 miles @ 7:10     43:00     Mostly Flat

Stage 4:   Last 10k @ 6:54              42:55     Gradual Downhill

Finish @ 6:50 Overall Avg Pace:  2:59:35

I am confident in my ability to nail the first 3 stages, actually think they are conservative.  The last 10k I have no idea, I am sure I will be feeling effects of 8 downhill aggressive miles, not to mention one never knows what is going to happen the last 10k anyway!  It is a gradual downhill finish, that helps.  Figuring out to make myself do long runs would help too!

Comments
From I Just Run on Wed, Jun 15, 2011 at 16:46:11 from 67.79.11.242

Ha ha...I've heard of a test done on basketball player trying to increase their free throw percentage. Half practiced free throws for a month and the other just visualized shooting free throws for a month. The ones who visualized the practice actually did better than the ones who actully practiced. I think I'll just start visualizing my practice runs and not bother running since I'm having injury problems again. Maybe I can get below 3:00 if I concentrate hard enough :-)

From JG on Thu, Jun 16, 2011 at 13:41:04 from 98.66.189.76

That is funny - a lot of athletic performance is mental! Have to believe to achieve!! Hope that knee is feeling better!

From SlowJoe on Thu, Jun 16, 2011 at 20:26:04 from 184.79.24.255

Cool, sounds like a plan; the whole visualization thing worked for you last time, so why not. Actually, if what IJR is saying is true, visualize a 2:30!

Here's a Pfitz plan I am using for my next marathon. It's 18 weeks and starts at about the mileage you're at (I think). Actually it's from the old edition of his book; I'm thinking about buying the book to check out his plans and philosophy because I like how he has you going long, short, long, short, etc.

http://runningtimes.com/Print.aspx?articleID=4432

From JG on Fri, Jun 17, 2011 at 00:27:48 from 98.66.189.76

Thx for the link Joe. That one seems heavy on the midweek mileage run for me, but it is helpful to look at diff't components of different plans.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Hard to get up and run when you are not getting much sleep!  Hopefully I can get some miles in later this evening & thru the weekend to try to salvage a respectable mileage week - 2 miles in 3 days won't get it done!  Sometimes there are much larger issues in life that dominate the mind though, & I am sure running will probably help me to get through some of those!

I am working on putting together my 18 week training plan for my October marathon ...          (re) reading a book by Brad Hudson & Matt Fitzgerald - 'Run Faster - How to be your own best coach'.  I have never been a believer in cookie cutter training plans, as I think everyone has different strengths/weaknesses & responds to different training methods differently.  This book give a great understanding of how to put together a plan based on one's individual characteristics & goals ... while also providing some basic guidelines.

 I think having a plan will help tremendously, I try to mix up my workouts a lot right now, but there is definitely little rhyme or reason as to how I approach it!

Update: 

Another day with no run, but got some exercise ... and have first draft of my training plan ... still need to see how it looks detailed out over 18 weeks in a spreadsheet:

I think I am going to go with:
Sun:  Long
Mon: Rest/Spin Class
Tue: Track work
Wed: 6-11 tempo, progression w/ some MP
Thu: 4-8 easy
Fri: Hills & Fartlek
Sat: 4-8 easy/Spin Class


Obviously, that will alter some when I have Saturday races - but that will be my baseline - 3-4 Quality workouts, 2-3 easy, 1 day rest.

I am going to put estimated mileage/details for each workout in an excel spreadsheet to get a feel for mileage bulidup/taper, but only as a guideline.  One of the things Hudson talks about is "Individualized training schedules must be adapted daily, based on the runners response to recent training and other factors that may affect the runners readiness for planned training."

One of my favorite paragraphs, goes on to state, "Training for a peak race is kind of like undertaking a long sailing trip.  The shortest distance to your destination is a straight line, but the fastest way to get there will involve many zigzags.  You will encounter unpredictable winds and currents on your journey.  In responding to these factors, you may find yourself heading a little to the left or right of your final destination some days, but your overall progress in the right general direction will be much greater than it would be if you stubbornly insisted on heading straight toward your destination regardless of winds and currents."

The goal of the book is to help one understand how to make these adjustments, and the reasoning behind it.

Comments
From derhammer on Fri, Jun 17, 2011 at 09:13:55 from 70.113.125.159

I have found that my body can't handle back-to-back hard days. I have to put an easy day in between those workouts. 2 of those a week is plenty for me, too, but I do make my long runs a bit harder. Good luck!

From I Just Run on Fri, Jun 17, 2011 at 09:55:32 from 67.79.11.242

Sounds like a good plan is coming together. Remember to enjoy the journey as you sail to your final destination!

From JG on Fri, Jun 17, 2011 at 12:39:02 from 98.66.189.76

DH - That is a very good point, and one I really struggled with! Although I consider the track & tempo both quality workouts, they are short in intensity. For most track workouts, I will only do 5 miles - 1wu, 3 speed, 1 cd - so although it will involve some intense running, that does not tire my legs too much ... it is mostly just to train my legs to turnover faster. Same with the tempo runs, most will only involve 4-6 miles at MP, with a couple miles wu & cd - so although they are back to back, I think they are manageable. Also, my highest mileage week is 54 & that includes my one 20 mller. This 18 week period has more mileage for me than I ran the entire year last year, where I got my BQ in October ... and I have already run more miles this year than I did all of last year ... so I am less concerned about my total mileage, as I am light years ahead of where I was in 2010.

IJR - nice poetic touch! lol Although the goal is to break 3 hours (with the help of big downhill), the final destination is to do that in Boston! I will get 2 months after this race to build base mileage & formulate a new 16 week training plan to get me there!

From Mattrow on Fri, Jun 17, 2011 at 23:59:49 from 8.22.13.222

The training plan sounds like it has some good ideas in it. Good luck. I am trying to do the same, but I only have 16 weeks. Look forward to seeing how things go.

Race: ATC Fathers Day 4 miler (4 Miles) 00:26:38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.004.004.00

This was a fun race that finished inside Turner Stadium, sponsored by the Atlanta TrackClub, so lots of speedy folks there!  It did not feel too hot at the start, but could really feel the effects of the humidity once we started running.  I wanted to try to go sub 25, but realized pretty quickly with the hills & the fact that I have not run all week, an all out aerobic effort was going to be tough.

Hit the Mile split at 6:16, right on target for my goal, but knew there was no way I would be able to hold that pace.  Ran Mile 2 at 6:26 pace, but walked through water station just before marker, so officially ran it in 6:41 ... I was sweating buckets, so wanted to make sure I stayed hydrated!  After that point, I did not have it in me to kick it back into high gear ... Mile 3 was 6:45 & Mile 4 was 6:49.  At this point we were entering the stadium, so I threw in a big kick to pick a couple runners off just before the finish.  My Garmin read 4.04 meter, ran the .04 (roughly 65 meters) in 7 seconds, a 3:25 pace ... sure would be nice to be able to hold onto that longer ... but it was all I had.

Once I get through my marathon training cycle, I really want to work on my shorter distances.  I hit my aerobic threshold too early when I push the pace hard, and once that happens I am spent.  As long as I do not hit that threshold, I can hold a pretty good pace for a long time.  I am sure consistent weekly track workouts will probably improve that immensely.

All in all, I am pleased with my race, all things considered.  May try to get some more miles in later today.

ST-6 Racer Miles: 4.00Vertical Feet Climbed - 2011 Miles: 195.00
Comments
From I Just Run on Sat, Jun 18, 2011 at 16:53:55 from 71.41.149.142

Looks like a pretty good effort and result with all the conditions. I know how the heat sucks it out of you. I felt really good today for about 3 miles then I think the heat got me. It was 75 when I started and probably 85 when I finished.

From flatlander on Sat, Jun 18, 2011 at 19:42:16 from 76.31.26.153

Based on your recent 5K PR, I would say you would have easily broken 25 minutes in reasonable temperatures. In fact, this race was probably a good measure of how much the humid heat shuts affects us physiologically. Good job.

From Dan on Sat, Jun 18, 2011 at 20:46:31 from 24.209.83.20

The heat does sap you, but a solid run IMO. If you figure out shorter runs, hit me up- I too hit my aerobic threshold too soon

From JG on Sat, Jun 18, 2011 at 21:25:10 from 98.66.189.76

Thanks guys. For perspective, I looked at a 10k I did last summer ... fastest mile was 6:53 & was the only one under 7 ... overall AP 7:20. Although I wanted sub 25, my main goal was to get some faster miles in, and anytime I can run sub 7's in heat & humidity, I am happy! If I could do it over, I would have run the first 3 at 6:40 & then see how fast I could run the last mile, which would have produced a better training run ... but my competitive side usually trumps my wisdom standing at the starting line!

From SlowJoe on Sun, Jun 19, 2011 at 15:50:54 from 184.79.24.255

I agree, great result for the conditions. The heat always hits me somewhere in the 2nd mile so the slowdown point makes sense to me. You probably would have been under 25:00 on a cool day. Nice running.

From timp on Mon, Jun 20, 2011 at 16:08:25 from 144.188.24.30

good job JG! That is a tough course. Wish I could have been there to race you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.508.50

Really only 1 thing mattered about this run, and that is it is the first time that I wanted to run in the last 7 days!  That is a good thing, because the week off came at a crucial time with a couple goal races around the corner & the week off definitely hurt what I have worked towards.

I have some lofty goals, and I have to say, right now I am a little intimidated about meeting them in the month of July!  Peachtree 10k is in 2 weeks, goal is to go sub 40, which is a 6:25 pace, so I figured I would do some 1/2 mile intervals at race pace.  First two felt good, struggling at end of 3 & 4, and decided to drop back to sub 7 for number 5.  Number 6 had a significant downhil (& some up), but decided to crank one more out.  Original plan was to do 7, but opted for a longer cooldown, and save risk of collapse!  Oh ... & I remembered after the 4th interval that I had a large steak & 3 beers at 3 pm!

Split Time Distance Avg Pace
1 0:04:04 0.5 8:08
2 0:03:44 0.5 7:29
3 0:03:09 0.5 6:18
4 0:03:48 0.5 7:36
5 0:03:07 0.5 6:15
6 0:04:23 0.5 8:47
7 0:03:10 0.5 6:21
8 0:04:01 0.5 8:02
9 0:03:06 0.5 6:13
10 0:04:47 0.5 9:34
11 0:03:26 0.5 6:53
12 0:04:59 0.5 9:58
13 0:03:11 0.5 6:22
14 0:04:52 0.5 9:45
15 0:04:48 0.5 9:37
16 0:04:50 0.5 9:41
17 0:04:38 0.5 9:17
 Summary 1:08:12 8.5 8:01

 

Boston Adizero Red Miles: 8.50Vertical Feet Climbed - 2011 Miles: 655.00
Comments
From I Just Run on Sun, Jun 19, 2011 at 23:41:55 from 71.41.149.142

Looks like a good start to your training plan especially with carrying the extra load of steak and beer. That will really weight you down :-) Maybe you should have saved that for after the run as an incentive to finish strong!

From JG on Sun, Jun 19, 2011 at 23:51:05 from 74.190.53.198

Yeah, that would have been smarter! To be honest, I was not sure I was going to run! Spent the afternoon at a restaurant/pub with my son watching the USA-Jamaica soccer game, along with some pool & darts. That was the highlight of my day! And then lo & behold, at about 7 after taking he him home, out of nowhere I got the urge to run again ... needless to say at about the 4.5 mile mark I was questioning why I had that urge! But the first half of the run felt great!

From SlowJoe on Mon, Jun 20, 2011 at 09:58:06 from 132.3.53.68

Looks like you survived those intervals pretty well. You need a beer stop in the middle of your run to keep you going with some cold-filtered, beechwood-aged carbs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

8:25 AP

First 3 felt good, last 3 made me want to retire from running for next 3 months.

Is it almost Fall yet?

Boston Adizero Red Miles: 6.00
Comments
From SlowJoe on Mon, Jun 20, 2011 at 13:42:35 from 132.3.53.68

Hate to be the bearer of bad news but I think technically summer just started.

From I Just Run on Mon, Jun 20, 2011 at 23:53:05 from 166.205.11.101

I'm running on the treadmill tomorrow! Bad thing is they often don't turn on the AC at the gym.

From JG on Tue, Jun 21, 2011 at 08:56:32 from 74.190.53.198

SJ - Yes, & you certainly kicked it off in style! I will have to continue my mental battle, as it is becoming increasingly clear to me why I have never run in past summers!

IJR - That sounds like a good plan! Although I generally have little motivation to get on a treadmill, that is probably the most viable option for to keep my mileage up! Perhaps I will make it to the gym later today ... going to be 95 here today, so running outside has already been ruled out!

From I Just Run on Tue, Jun 21, 2011 at 10:12:15 from 67.79.11.242

Wow...! I just saw your new profile picture, you're really kicking it! Was that picture taken back in the 60's ... I see the two people wearing the psychedelic shirts in the background? Hope your treadmill run isn't too boring today :-)

From JG on Tue, Jun 21, 2011 at 10:29:18 from 74.190.53.198

IJR - That was taken this past Saturday, entering Turner Field, where we finished in front of the dugout by the first baseline ... it was pretty cool. As I was coming through the tunnel (and saw the photographer ... lol) I went into an all out sprint. Always helps to feel better out-kicking the competition at the end of a race, when you are not overly happy with the run! Now if I can only learn to hold that form at the end of a marathon ... where I tend to look like a stiff body moving forward instead of a runner!

From Steam8 on Tue, Jun 21, 2011 at 10:46:03 from 166.70.55.77

I was just thinking the same thing of your new profile picture! Your comment after made me laugh hard! I was feeling like a stiff old body after running 8 yesterday!

Not wanting to rub it in...but, I think the high is 80 today with no humidity!! Skies are blue and it looks like a great day to get outside. :) Okay, okay... I have to run the DREADMILL when we have 5 feet of snow outside!

From I Just Run on Tue, Jun 21, 2011 at 10:54:16 from 67.79.11.242

I still think you look fast no matter what year it was taken :-)

From JG on Tue, Jun 21, 2011 at 11:02:29 from 74.190.53.198

IJR - I always look fast the last 100 meters of a short race, regardless of my finishing time! :)

Steam - You are rubbing it in, I had already looked at Utah weather this morning! lol

From Mattrow on Tue, Jun 21, 2011 at 11:43:20 from 138.64.8.51

Don't worry you will be able to rub in the nice weather you are running in in january and Febuary while we are running in Sub zero degree temps. I would say it is normal to be stiff after a speed workout.

From flatlander on Wed, Jun 22, 2011 at 09:13:41 from 76.31.26.153

Treadmill might be a good idea, but don't do it in IJR's gym, they are about to kick him out for tampering with their machines (probably government property), and you might get sucked in during the law enforcement sweep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 6m trail run at Suwanee Mtn - 855 vert - 8:54 pace

Never made it to treadmill yesterday ... maybe some pm tempo miles on it today!

Afternoon - 3 mile trail run, trying to layout a possible course for the HS cross country team which Alex will be running on this fall..  It was 90 degrees.  100' vert  AP - 7:54

Adidas Marathon TR Miles: 9.00Vertical Feet Climbed - 2011 Miles: 955.00
Comments
From Dan on Wed, Jun 22, 2011 at 23:42:31 from 24.209.83.20

I like trail runs when I can get them in. Hot weather, nice run!

From I Just Run on Thu, Jun 23, 2011 at 11:56:59 from 67.79.11.242

It all sound steep and hot. Good dedication to get in the two workouts in the day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Trail run with son ... we tried in morning but torrential rains guided us to IHOP, but we got the run in at lunch.  He is doing his first trail race this weekend, only 2.5 miles, I will run with him, then push harder on loop 2 for the 5 miler.  We need the rain ... trail was a nice soft running surface!

Adidas Marathon TR Miles: 4.00Vertical Feet Climbed - 2011 Miles: 473.00
Comments
From flatlander on Thu, Jun 23, 2011 at 18:27:30 from 198.207.244.102

IHOP is a great alternative, good job getting a run in with your son.

From Dan on Thu, Jun 23, 2011 at 22:46:09 from 24.209.83.20

IHOP makes me happy, I have none close to me now.

From SlowJoe on Fri, Jun 24, 2011 at 10:43:40 from 132.3.53.68

See, now I want some IHOP...thanks.

That sounds like a fun time, I'm looking forward to hopefully running with my daughters one day, hope they are into it.

From I Just Run on Fri, Jun 24, 2011 at 12:39:10 from 67.79.11.242

I love pandcakes...!

Sounds fun running with your son. I miss running with my daughter!

From JG on Fri, Jun 24, 2011 at 13:11:51 from 74.190.130.251

Can't ever go wrong with IHOP, my son loves the chocolate chip pancakes! Last year he hated running, this year I was pleasantly surprised when he decided to run cross country this fall as a Freshman, and he seems to be enjoying it! He is actually going to an overnight cross country camp next week, which will probably either make him love it or hate it! lol Should be a good experience, he will be rooming with a friend he used to play soccer with & is also doing cross country this fall. If he sticks with it, I have a feeling he will be pushing me on track workouts in a year, as he is not that far behind now ... I definitely look forward to that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.001.001.005.00

Track during Alex cross country practice - he ran 3 1000m between 3:42 & 3:55.

 1 mile warm-up @ 7:45

800 in 2:45, 800 in 2:52.

3 miles in 7:15, 6:20, 7:20

Was going to do a bunch of 800's, too hot, another workout made up on the fly!

10k is July4, goal is sub 40, which is 6:25 pace ... not feeling good about this in heat, maybe with a little luck, start temp will be in high 60's.

July 4 Race Plan:

Split     Pace    El. Change

   1      6:30      + 25

   2      6:15      -100

   3      6:15      - 75

   4      6:45      + 50

   5      6:45      + 75

   6      6:15      - 50

  0.2    1:12      - 25   (6:00 pace)

Finish Time:   39:57   Hmmm ... I guess it is possible.

I will need to control my pace the first 3 miles, so I do not die on the uphill thru 4 & 5.  If I can make it to this point on target, huge crowd support/adrenalin should help crank out a strong finish!  Miles 4,5, & 6 are definitely where I will either make it or break!

Peachtree Road Race Elevation Chart

ST-6 Racer Miles: 5.00
Comments
From derhammer on Fri, Jun 24, 2011 at 13:14:28 from 192.156.110.39

Funny, I was wondering what the heck that was until I saw your comment of making it up on the fly! :-0

For me the 5k is about max to where the heat won't bother me too much. 10k is another story - but if you get 60's you should be fine.

From JG on Fri, Jun 24, 2011 at 13:38:40 from 74.190.130.251

Ha! Yeah, I am not too good at following specific planned workouts ... particularly in the summer! Am trying to get better about that, but honestly if I can just get in over 40 mpw all summer, I will probably be happy with that, no matter what fashion I run them in!

From SlowJoe on Fri, Jun 24, 2011 at 16:50:35 from 132.3.53.68

Hilly-looking course. I like your plan though, and I bet you'll be ok with sub-40 even if it is a bit warmer.

From flatlander on Sat, Jun 25, 2011 at 10:49:56 from 76.31.26.153

Is that the famous Peachtree race? Be sure to start up front so you don't have to deal with the crowds.

From JG on Sat, Jun 25, 2011 at 11:44:09 from 98.66.196.197

Joe - It is hilly, as most of Atlanta is, but at least it does have a net downhill of about 100', but I certainly would not call it a 'fast' course!

Flat - Yes it is - I am sub-seeded, which means I will be lined up right behind the elites & top seeds ... which is a good thing with 60,000 participants! To get subseeded, you must have run a sub 42 in the last year, so I will be surrounded by pretty good runners. We get to go when the gun fires at 7:30, the last wave does not get released until after 9:00, so I will be done before half the participants have even started!

From JG on Sun, Jun 26, 2011 at 12:19:01 from 98.66.250.214

Thanks for the vote of confidence Joe ... but I ran the course this morning ... time to re-evaluate my pace plan & goals! I do not do well with hills in heat & humidity!! Oh well!

Race: Dirty Spokes Trail Race - Central Park (5.75 Miles) 00:42:39, Place overall: 22, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

This was a 2 loop course, I ran the first loop with Alex (my soon to be 14 year old son).  He did well, finished 3rd Overall in the 2.8 mile race.  I pushed a little harder the second half, but definitely was not pushing my limits.  We got a fair amount of rain last night & course was a little slick, but not too bad, mostly single track.  There was a 0.3 loop around a baseball field, before hitting the trail, which allowed for some spacing.  I coached Alex on when to make passing moves, but mostly let him dictate the pace.  On the second loop, I gradually picked off runners as they came into sight, but was not aggressively trying to bring new ones into sight.

 We had fun, I was really excited for Alex to come in 3rd Overall, as that should be a good motivating experience for him.  Of course, most of the more serious runners ran the longer distance, but third overall was still a great accomplishment for him, as he has just started running.

 The winner got a six pack of Terrapin beer ... if I only would have known!  lol  But we did get nice pint glasses to go along with the shirt.

 Trail running is different and hard to place much value on Splits, but they were 7:59, 8:36, 8:06, 7:57, 8:35, and a 6:00 pace for last 1/4 mile.

Adidas Marathon TR Miles: 6.00Vertical Feet Climbed - 2011 Miles: 265.00
Comments
From I Just Run on Sat, Jun 25, 2011 at 13:46:02 from 166.205.9.91

Fun Run...! Tell you're son congradulations! Some day I need to run a race just for fun not trying to accomplish something :-)

From SlowJoe on Sat, Jun 25, 2011 at 18:18:05 from 75.109.104.60

A 6-pack for the winner? Suprised that didn't bring all the elites out! Sounds like a fun time - the only trail race I did definitely did not have meaningful splits, more of just a race between people instead of the clock.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.705.000.503.5018.70

Ran 10 k course and back ... time to revise time goal!  No way I can hold planned pace, especially on miles 4 & 5 uphill!  About 30 seconds slower per mile is probably realistic, so maybe sub 42 instead of sub 40!

I was not running for time today, but wanted to run planned 6:45s for M 4 & 5, couldn't even come close!  Downhills are too gradual to crank out really fast miles, & uphills are too steep to hang onto sub 7's ... have to re-evaluate my race plan/goal!

Ran course in 44:31(7:02 AP) ... 6:56, 6:44, 6:42, 7:17, 7:34, 7:20, 5:56 pace for last 0.3.

Ran back in 48:50 (7:50 AP) ... 8:30, 7:21, 7:40, 7:56, 8:30, 7:29, 6:30 pace for last 0.2.

Got some exciting news last night though.  I am volunteering for ATC to do an elite athlete pickup at the airport on Saturday.  My assignment is Tracy Lokken, could not have picked a better person.  He will contest for a podium spot in the Masters Division.  He won the 2009 U.S. Masters marathon championship with a 2:22:34.   He also won the cross country Masters championship last year both the 8k and 15k., and 2009 10 k championship with a 32:10.  This April he was top American Master at Boston with a 2:26:00 ... with a calf inflamation from Mile 4 on!

Maybe chatting with him will inspire me to find a sub 40 in me!!

 PM Update:  10k #3, on trail, 88 degrees, 630' vertical, 59:59

Yes, I ran the last 0.2 in a 7:30 pace to keep it under an hour!  All on trail, except one 1/2 mile down hill on pavement in 2:30 ... one of those was enough today ... no way I was doing intervals, brcause by the time I got back to the top on the adjoining trail, I was about to keel over!  Thanks to the Park Ranger who gave me a gatorade, I survived the remaining 2.5 miles back to my car.

Boston Adizero Red Miles: 12.50Adidas Marathon TR Miles: 6.20Vertical Feet Climbed - 2011 Miles: 1180.00
Comments
From I Just Run on Sun, Jun 26, 2011 at 13:06:41 from 166.205.13.19

Good "training" run today! Sure wish I could run at 7:00 pace for a 10k trainer. You always make it sound easy :-) you may sunrise yourself on race day and come real close to your original goal!

That's really cool about the ATC. Can you tell Tracy that I'm going to be running for his title soon ;-)

From JG on Sun, Jun 26, 2011 at 20:10:08 from 98.66.250.214

Thanks IJR! Make it sound easy? I seem to recall multiple entries where I thought I was going to die running a 9:00 pace ... in fact tonight was one of those. Running is never easy for me, especially not if I am at a 7:00 min. pace!

From I Just Run on Mon, Jun 27, 2011 at 00:34:05 from 71.41.149.142

Dang...double dittos to you on all the running today. Are you trying to stay ahead of Joe on the Milage Board?

From SlowJoe on Mon, Jun 27, 2011 at 10:26:42 from 132.3.53.68

I agree with IJR, you might surprise yourself what you can do among that competition. Let us in on any tips you get from the elite dude!

From JG on Mon, Jun 27, 2011 at 10:52:54 from 98.66.250.214

Well, I could run another 10k & join you guys at the top, but not sure that will happen. Have not thrown towel in completly on time goal, as I tend to surprise myself on race days, but am re-evaluating! Problem is, to run strong/fast, I do best with a big taper, which would mean about 20-25 miles the next 7 days ... but then I also want to run strong at my half in 3 weeks, which would mean 50-60 miles!

My run yesterday got me to 48.5 for last week ... I do not like the fallacy in this blog where current week starts on Sundays, but weekly totals end on Sundays! For me, as I think holds true for most, weeks end on Sundays & start on Mondays!

From I Just Run on Mon, Jun 27, 2011 at 11:11:59 from 67.79.11.242

I actually like the week starting on Sunday since that is the day I have the most flexibility to run longer distances and usually, if I take a day off, it's Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Didn't run this morning ... but figured I would post a new pic of my son leading the pack in the trail race Saturday!  He made me really proud with a 3rd overall finish in the 2.8 mile race!  I let him dictate the pace & just coached him a little the first 1.8 miles, then made him chase me the last mile to help him finish strong!  lol   In another year or two, I may be chasing him in the shorter races!!

10PM - Tried to let it cool down, but did not get much reprieve from humidity!  72 deg, 100%

Felt great except side stitch at mile 2.5, probably residual effect of dehydration from yesterday.  Stopped for a minute, took cliffshot & water & backed off pace.  Took about a 10 minute break at halfway point at tennis courts, where got lots more water & took 3 more cliff shots.  Didn't have any problems on run back home.  Never looked at watch during whole run ... this is maybe a first for me!  I tend to get to concerned about pace early in run, and then struggle at end - so my goal tonight was just a consistent effort, nothing too strenuous!  Hills primarily cause fluctuation in pace.

Split Time Distance Avg Pace Avg HR Max HR
1 0:07:42 1 7:42 138 148
2 0:07:55 1 7:55 147 156
3 0:08:13 1 8:13 144 153
4 0:08:38 1 8:38 143 152
5 0:08:14 1 8:14 137 145
6 0:07:50 1 7:50 140 150
7 0:08:24 1 8:25 151 160
8 0:07:54 1 7:54 152 156
9 0:04:39 0.5 9:20 133 139
 Summary 1:09:33 8.5 8:11 143 160

 


Boston Adizero Red Miles: 8.50Vertical Feet Climbed - 2011 Miles: 620.00
Comments
From SlowJoe on Mon, Jun 27, 2011 at 11:34:37 from 132.3.53.68

That's awesome, he's totally leading the pack!

From FREYGUY on Mon, Jun 27, 2011 at 13:15:46 from 12.186.80.1

The way you described the tm power outage thing is pretty accurate. However, since I was in the middle of a long run (not a speed workout) the crash was not too bad. The treadmill was set at 7 mph.

From FREYGUY on Mon, Jun 27, 2011 at 13:19:40 from 12.186.80.1

Nice pic. I'm not to that stage in my life yet. Oliver is only 3 but does enjoy running with mom and dad. I look forward to the day that we can do some serious training together; and the day that he beats the old man.

From I Just Run on Tue, Jun 28, 2011 at 11:58:49 from 67.79.11.242

My son is 16 and can run like crazy...but has no desire to do it.

Hey I like your chart with all the details :-) Kinda reminds me of mine!

From JG on Tue, Jun 28, 2011 at 13:21:03 from 98.66.250.214

Thanks Joe, it was a big confidence booster for him, he is actually at an overnight cross country camp this week & they are doing video analysis on form, I am jealous!

Thx Frey - Enjoy 3 while you can, they grow up fast!

Funny IJR - My son hated running & then all of a sudden showed an interest this Spring ... probably has something to do with all the success I have had with it in the last 9 months! Amazing the improvement when one actually trains! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.001.000.002.00

Ate so much this morning, decided I needed to get in a quick speed run to get some calorie burn going on!  1/2 mile warmup, mile in 5:51, 1/2 mile cooldown ... I like shorter runs in this heat!

Split Time Distance Avg Pace Avg HR Max HR
1 0:01:53 0.25 7:33 129 142
2 0:01:43 0.25 6:52 148 154
3 0:01:30 0.25 6:03 157 159
4 0:01:32 0.25 6:09 161 163
5 0:01:27 0.25 5:48 166 167
6 0:01:22 0.25 5:29 169 171
7 0:02:05 0.25 8:21 164 171
8 0:01:55 0.25 7:39 160 162
 Summary 0:13:29 2 6:43 156 171

Morning - I ran to my car & drove to Waffle House & indulged in a double order Hashbrowns all the way (jalepenos, chili, the works!)

Had aspirations of a suicide loop hill workout early this morning, but was too tired & could not muster the strength to battle the humidity.  Probably will hit TM later to try to do a tempo run.

I have decided that my Half in 3 weeks is more important to me than the 10k on the 4th, so I am going to try to keep building mileage until Friday ... a heavier week than I should be doing for a peak performance race on Monday ... but need the mileage to be ready for my half.

 So for Monday, I have thrown my well thought out race plan out the window (thinking it was not realistic anyway).  Instead I am just going to run like hell and hang on for dear life when I hit the uphills in Mile 4 & 5!  Probably not a very smart plan, which could result in collapse or total breakdown, but it will be more fun like that, and there is always a slight chance my adrenalin will hold me together for my original time goal.

I did do a race plan for my half last night ... let's just say is is a little scary ... and could also result in collapse!  lol

Boston Adizero Red Miles: 2.00Vertical Feet Climbed - 2011 Miles: 50.00
Comments
From Steam8 on Tue, Jun 28, 2011 at 15:18:12 from 166.70.55.77

What is your plan? I have a half on July 16th and I have spent so many weeks off of running that I am in pathetic shape now. I was thinking that I hope my adrenalin holds me together too and that I won't drop dead from a stroke or heart attack! ha!

It looks like from your half times....you are super speedy! What time are you aiming for?

From JG on Tue, Jun 28, 2011 at 15:37:15 from 98.66.250.214

That is when mine is too ... I am pretty fast, when it involves running downhill! lol This one is major steep, about 2,000' drop, mostly in the middle 8 miles. My goal is sub 1:24, 6:50's first 3, 6:10's next 8, 6:30 last 2.1.

Problem is it does not start until 8 am, my last one started at 6 am & I got lucky it was a cool 57 degrees! That will not happen in July! What race are you doing?

From Steam8 on Tue, Jun 28, 2011 at 19:24:59 from 166.70.55.77

I would be on Cloud 9 if I could just get in the 1:30s!! I would even love a 1:39:59. haha! That would be nothing for you!

I am doing the Bryce Canyon Half and it is cold in the morning, but heats up fast. It starts at 6:30. It is a beautiful and fun run. It has quite a bit of downhill too.

How hot is it at 8?

From Dan on Tue, Jun 28, 2011 at 22:43:03 from 24.209.83.20

Nice running - love the speed, sounds like a good time!

From JG on Wed, Jun 29, 2011 at 00:19:46 from 98.66.250.214

Steam, good question ... it is in the mountains, so I could get lucky & get 60 degrees, although it will probably be 90+% humidity! Time will tell I guess, maybe I can have Slow Joe look into it for me! lol

Dan, fast is always fun ... I can assure you that I probably could count my sub 6 miles on one hand! A second run with real mileage lost out to wings & beer tonight!! Oh well, have to have some balance! lol

From SlowJoe on Wed, Jun 29, 2011 at 11:42:36 from 132.3.53.68

Wow, that is some serious downhill on your half! Weather.com or wunderground seem to be the most accurate for temps but you won't get any good info yet. Looks like the avg low for Jonas Ridge is 57, not too bad. But with the downhill and mountains, it depends where the town is from which they are measuring that average. The rule-of-thumb (I only know this from my flying career) is 2 degrees C (about 3.5F) per 1000.' So if the town of Jonas Ridge is at the bottom of the race it should be 7 degrees cooler at the top to start (like 50F avg). If the town is at the top, then it'll be about 7 degrees warmer at the bottom (64F avg) plus however much it's warmed up from the low. Of course those temps are just from historical averages, so you'd have to check the weather sites to become fully obsessed. There's my analysis, free of charge!

From I Just Run on Wed, Jun 29, 2011 at 11:45:57 from 67.79.11.242

Nice speed workout...I like the speed workouts but I don't do them very often. Are you using a Garmin? How are you getting your information from your watch/computer to the blog. Are you copying and pasting? I haven't figured out how to do that yet so I have to put it on a separate spreadsheet and then copy and paste.

From JG on Wed, Jun 29, 2011 at 12:40:37 from 98.66.250.214

Thx Joe, unfort Jonas Ridge is at the top ... but you never know with mtns, I could get lucky & have a cool front settle in on race morning! Yeah, it is dangerously steep & maybe too steep for max benefit, should be interesting!

IJR - I upload my runs to Garminconnect.com, from the details page, you can export the file to excel, which then allows me to delete whatever columns I choose, then copy & paste. Takes a minute, but def quicker than manually putting together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Today was the last day of my son's cross country camp, so I awoke early & drove 90 minutes to Rome Georgia to join them for their last run of the week, their long run.  We ran on beautiful trails at Berry College, and they could choose their distance, based on their experience/previous long run distance.  About a week ago we had done a 4 mile trail run, which had been his longest.  Most in the group he was with turned around at 2 miles, but we pushed on up the trail another 1/2 mile, so he would get 5 total.  It was mostly uphill going out & we averaged about a 9:30 pace.  At the turnaround, I gave him some of my gatorade, we recharged for a minute & I asked him to try to keep under an 8:00 pace going back (mostly down, some rolling).  I restarted my watch & off we went, he finished strong, averaging a 7:32 pace for the 2.5 mile return.  He had a great week.  After grabbing a shower there was a cool classroom session where they reviewed video analysis of their form, and then camp concluded with a nice brunch.

My ex asked me to switch weekends, and so he is going to be with me for the Fourth.  I have gotten a hotel on Peachtree Street near my race course for Monday, so I think the plan is for me to take the train to the start, and then I have asked Alex to meet me on the course at about the 5.2 mile mark and jump in & pace me the last mile!  He can run about a 6:00 mile, and it is gradual down hill from that point ... and I will be wiped out from miles 4 & 5 up hill, so this could really help me finish strong.  Whether I am on pace to go sub 40 or sub 42, this will help me finish stronger, and be an experience that will mean far more to me than my finishing time anyway!  Only concern is that he rolls over & goes back to bed, but I will make it clear to him there will be a price to pay if he does not appear on the course & pace me to the finish!  lol

 I will do some 800's at race pace tomorrow, then rest Saturday & Sunday.

PM Update:  For reasons I don't really want to discuss,  I felt the need to go for a run.  Loaded Book of John on Ipod (thx Trap), and listened to 1-12.  8 miles, steady tempo/effort, 8:28 AP.  Splits between 8:18 & 8:38, appropriate to elevation changes ... honestly felt like I could have kept running forever!  84 degrees, but only 60% humidity ... which is really low! 

Adidas Marathon TR Miles: 13.20Vertical Feet Climbed - 2011 Miles: 1150.00
Comments
From Dan on Thu, Jun 30, 2011 at 22:58:26 from 24.209.83.20

great idea about having him finishing the race with you, good on many levels. Oh and no need to discuss, but a good PM run can help clear the mind!

From Mattrow on Fri, Jul 01, 2011 at 09:09:33 from 138.64.8.51

Cool you were able to run with your son on the last day of his cross country camp. Sounds like a good run. Nice PM run also.

From Steam8 on Fri, Jul 01, 2011 at 11:11:03 from 166.70.55.77

60% humidity is not low! I would be having a shower outside if we had that here! ha!

I do not know how you run to the scriptures...I keep thinking I need to do it but I just don't think I could do it. I really should do it to get two things done at once!

Good luck on your race.

From JG on Fri, Jul 01, 2011 at 11:51:10 from 74.190.51.252

Thx Dan, looking fed to sharing the experience with him ... should be exciting for him as well, as he should be in place to see the leaders come flying by about 10 minutes before I do!

Thx Matt, 6 months ago he could not stand running, so it is nice to see him enjoying it now, and see him progress so quickly that we can actually run together for more than 100 yards! lol

Steam, back to 90% humidity today, I don't really mind running in heat, but when it is combined with humidity it kills me! I got the scripture for my Ipod about 6 weeks ago, but yesterday was the first time I ran with it & it was surprisingly enjoyable! Last night was more about listening to the scripture, I just happened to get 8 miles in while doing it! :)

From I Just Run on Fri, Jul 01, 2011 at 16:37:19 from 166.137.141.78

You're building some great memories with your son. Spending time with him at this age is so valuable to his personal growth and understanding of how to be a man and father. As you probably know I often listen to scriptures as I run. Sometimes I fade in and out if attention to what's being said but I always finish with some tidbit of understanding that I didn't have before. BTW...I've been listening to John for a while (I'll actually listen to a specific Book many times before going to the next one). Keep it up and God will definitely speak to you! He's got a way of answering question and putting things into perspective.

Oh yeah...good run too!

From Steam8 on Fri, Jul 01, 2011 at 18:37:27 from 166.70.55.77

Okay, okay...I will get the scriptures on my ipod. I am just so ADHD that I always have to reread everything. I don't know how I ever graduated from college! ha!

90% humidity?! WOW! I bet ours was at 0 today. It is a bit too dry here, but I don't think I want to trade!

From JG on Sat, Jul 02, 2011 at 11:43:54 from 74.176.220.217

IJR - The time with my son is far more important to me than my running, but it is nice he is pursuing running, and we can enjoy that together!

Steam, I am ADHD too,a bunch of times I had to hit the back button on the Ipod to restart the chapter, so I knew what I was listening too! lol

Race start forecast: 73 deg/92% hum!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.501.000.000.002.50

73deg, 88% hum

Legs were tired this morning, 50 yards in almost threw in the towel, but decided it was best to get some blood moving through legs to help recover.  Couple days of rest will feel good, & hopefully I will be in  a much better race state of mind come Monday, than I am in right now!

Nike Free Miles: 2.50
Comments
From SlowJoe on Fri, Jul 01, 2011 at 16:36:13 from 75.109.104.60

Those first 50 yards are the hardest. I'm usually just under a 10:00 pace at the first quarter mile. You'll be ready to go on Monday.

From flatlander on Fri, Jul 01, 2011 at 18:39:49 from 198.207.244.102

Good luck in your race, good running this week.

From I Just Run on Fri, Jul 01, 2011 at 22:24:09 from 173.24.140.194

Get some good rest and then go out and enjoy the race!

Wow...I just noticed that you've completed nine marathons...Impressive! I've only barely completed one :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.001.001.00

Went to Spin class at gym to loosen legs, ran 1 mile on treadmill at 6:30 pace.  Running 6.2 at that pace in the heat is hard to imagine!  We'll see on Monday, I will just go with the flow as long as I can, will be surrounded by lots of fast runners!

Boston Adizero Red Miles: 1.00
Comments
From derhammer on Sat, Jul 02, 2011 at 14:46:32 from 70.113.125.159

I love spinning!!! My legs always feel so good afterward. Good luck on Monday! Just remember - all the other runners will be suffering, too!

From flatlander on Sun, Jul 03, 2011 at 00:51:37 from 76.31.26.153

Good luck, can't wait to hear all about it.

From I Just Run on Sun, Jul 03, 2011 at 18:45:07 from 173.24.140.194

I think you'll do good...Just draft off the fast runners. Wait, does that work in running?

Race: Peachtree 10k (6.2 Miles) 00:42:51, Place overall: 832, Place in age division: 58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.006.207.70

A great day ... Happy Fourth to all!!
 
Race went pretty much as expected.  Hottest start in 14 years, 75 degree & 80% humidity at start.   Hit a comfortable stride early, although was breathing a little heavy with humidity:  6:22, 6:12, 6:25.
 
Then start of not so friendly uphill for next 2 miles, knew my legs were not fresh enough to attack, in addition to the weather:  This is about what I expected here:  7:21, 7:24
 
Alex joined me at Mile 5 for last 1.2 ... immediately I had to tell him to slow down unless he wanted to see me hurl!  :)   I felt bad, because I could tell he was all psyched up to pace me to an awesome time, but I knew after coming off two miles of uphill that wasn't going to happen, and just wanted to finish in control, it was too late for a great time to happen,  Mile 6 was 6:55.  Last .34 was a 6:30 pace.  Hard to run tangents with huge crowds, so I would guess the Garmin was probably a pretty accurate on distance ... another reason why I knew I would not have a great time!  Garmin AP was 6:46.
 
Hoped to break 42, but was fine with breaking 43.  Top 1,000 finishers get a commemorative glass, was happy to be in that group!  Sorry nothing more exciting to report, but heat, hills, & humidity are not my friend!  Overall I was happy with my run!!
 
The elite we picked up at the airport finished 2nd in Masters with a 33:03 (74th Overall!) & took home a $1,000.  He was a good guy & great meeting him.  Alex took pics of him getting his award, & he gave him a signal from on stage that he would call him, that was pretty cool.  Winner finished in 28:05, Ryan Hall finished 17th in 29:15.  With the big prize money & being the U.S. 10k national championships, there were definitely lot of fast runners.  All the Kenyans & Ethiopians were on stage in sweat pants, they probably thought it was a cool fall day!
 
Time for fireworks & beer!  #$%^&*()_+!
 

Oh & the elite told me all he thought I had to do to join the elite ranks, is double my mileage & lose 20 pounds!  He had a pretty good sense of humor.  He was 5'9 128, I am 5'8 148.

Easy 1.5 mile jog back to hotel with Alex.

ST-6 Racer Miles: 7.70Vertical Feet Climbed - 2011 Miles: 670.00
Comments
From I Just Run on Mon, Jul 04, 2011 at 20:00:17 from 173.24.140.194

Way to go JG...I guess all of the Elite runners were shooting to beat you and avoided racing me in Hillsboro :-) I guess they were scared! Your time was really close to your eariler PR. I know with cooler weather you would be able to beat that PR easily! How may runners were there overall? What age group are you in? Wish I had been at your race, it was obviously much more exciting than my race :-) Let's keep working and set some new PR's this year...!!!

From JG on Mon, Jul 04, 2011 at 20:11:07 from 74.190.128.167

There were only 60,000 participants in my race! lol In Age Group 45-49, I finished 58th out of 3,428. I feel good about going sub 40 in the fall, really had no expectations of a PR on this course in July. I would have been pretty excited to finish first overall, maybe I should have been in Illinois!! lol

From SlowJoe on Mon, Jul 04, 2011 at 21:20:14 from 75.109.104.60

Wow, didn't realize that was such a huge race. Sounds like a really good time for that heat and the hills.

20 pounds huh? I'm sure you'll get right on that!

From Dan on Tue, Jul 05, 2011 at 00:07:47 from 24.209.83.20

Wow that is a massive race! Good job - even without the conditions, but that just makes it better. Looks like you are on track with your goals for the year and that is a huge plus. So what is easier... doubling the miles or losing 20 pounds :/

From Steam8 on Tue, Jul 05, 2011 at 00:50:50 from 166.70.55.77

Great time! Good job on your race. I ran 5 in 41 today..hahhahaaa!

And one more thing...don't lose the 20lbs!!!

From timp on Tue, Jul 05, 2011 at 09:19:29 from 76.97.185.123

nice race JG especially with the heat and humidity yesterday.

From JG on Tue, Jul 05, 2011 at 12:53:59 from 74.176.226.245

Thanks All - and no, it is not likely I will be either dropping 20 lbs or doubling my mileage! In fact, after festivities yesterday, I think it is now 25! :)

From flatlander on Tue, Jul 05, 2011 at 14:19:56 from 198.207.244.102

Good job, that is a very nice pace and it looks like you had a good time. I knew it was a big race but didn't realize they were handing out so much money. $1,000 for 2nd place masters? No wonder everybody showed up. I didn't think it was possible for Ryan Hall to finish 17th in anything.

From JG on Tue, Jul 05, 2011 at 17:58:47 from 74.176.226.245

Thx Flat, total purse was just over $110,000! Overall winners got $15k & US Nat'l Championship winners got $10k.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - Buford Dam Trail run with Alex

Boston Classic Miles: 5.00Vertical Feet Climbed - 2011 Miles: 585.00
Comments
From derhammer on Wed, Jul 06, 2011 at 17:11:02 from 192.156.110.100

Nice race, BTW. I meant to post something on your race blog yesterday but I got sidetracked. I had a friend go up to Denver and run in BolderBolder 10k. I thought that was the biggest 10k but I think the Peachtree 10k might be bigger. I can't believe that many runners for a 10k. Crazy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.001.503.108.50

 PM - 3 miles on hilly stretch of closed road - 1/4 mile intervals - fast down/recovery up.

Split Time Distance El Gain El Loss Avg Pace
1 0:01:28 0.25 0 17 5:55
2 0:02:11 0.24 52 21 8:59
3 0:01:18 0.25 0 51 5:09
4 0:02:17 0.25 39 0 9:02
5 0:01:14 0.25 0 41 4:52
6 0:02:21 0.25 50 0 9:32
7 0:01:18 0.25 11 58 5:17
8 0:02:13 0.25 43 0 8:57
9 0:01:24 0.25 0 27 5:36
10 0:02:29 0.25 49 21 9:55
11 0:01:19 0.25 15 58 5:21
12 0:02:27 0.25 34 0 9:55
 Summary 0:22:06 3 293 295 7:22

 AM - Track workout with Alex

5k pyramid workout ... my goal is to get Alex do be able to run a sub 21 minute 5k this fall ... so I wanted him to get comfortable with that pace and see how he handled it as the workout progressed.  He did great, and then told me he wanted to time himself in a 100 meter, where he proceeded to smoke me by about 5yardfs … so I guess the day has arrived where he is officially faster than me!  Crap!!

A 20:40 5k equates to a 6:40 pace, which is basically 1:40 per 400 or 25 seconds per 100.  I paced Alex on these intervals, trying to hit 25 sec per 100 by hitting my lap button at each 100.  I actually was running a little faster, as I was in Lane 2 the whole way.  He nailed the splits for the whole workout … said he couldn’t do the final 1600, but I told him to just do his best, & he held the pace for it.

800 meter - Warmup    

400 meter - 1:40          (1:40) - actual time is in parantheses

400 meter - Recovery  

800 meter - 3:20          (3:13)

400 meter - Recovery  

1000 meter - 4:10        (4:08)

400 meter - Recovery  

1200 meter - 5:00        (4:59)

400 meter - Recovery  

1600 meter - 6:40        (6:39)

800 meter Recovery    

 

5k Pace - 3.1 miles      (20:39)

Easy Pace - 2 miles    

 

As far as my mileage, I guess you could say I am taking a mid-summer break from high mileage!

Boston Adizero Red Miles: 5.50Nike Free Miles: 3.00Vertical Feet Climbed - 2011 Miles: 293.00
Comments
From flatlander on Fri, Jul 08, 2011 at 19:15:32 from 76.31.26.153

That looks like a fun workout.

From Dan on Fri, Jul 08, 2011 at 21:41:44 from 24.209.83.20

I'm with flat- cool concept, I like it.

From JG on Fri, Jul 08, 2011 at 22:20:41 from 74.176.220.157

Give me a few beers & I can come up with some good workouts, especially when they are designed for someone else to run! :-) It was fun, but had I been running them at my goal 5k pace, it would have been a lot harder! Still a good workout for me though ... and at the rate my son is improving, pacing him will increasingly become more of a challenge!

From I Just Run on Fri, Jul 08, 2011 at 22:55:57 from 166.137.143.197

I'm not creative enough. Even my intervals are in mile increments. I can't keep up with that many numbers. I should do some shorter sprint workouts.

Nice speed work...!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

75 deg, 100% hum

8 miles with Alex, his previous long was 5.  AP was 8:45

Yes, this was my long run for the week ... staying in single digits until cooler weather arrives

Nike Free Miles: 8.00Vertical Feet Climbed - 2011 Miles: 650.00
Comments
From SlowJoe on Sat, Jul 09, 2011 at 18:42:19 from 98.201.152.210

Hibernating for the summer, I like it! Nice workout yesterday, coach!

From Dan on Sat, Jul 09, 2011 at 22:13:32 from 24.209.83.20

Ack the dreaded 100%!!! Good idea on the miles, you are smarter than me!

From flatlander on Sat, Jul 09, 2011 at 23:11:27 from 76.31.26.153

I like that plan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I read race reports of people faster than me today ... will that make me faster?  :)

I also was encouraged when I saw that the guy that beat me by 12 seconds at my half in June, ran a 3:03 marathon on a flat course in January.  So I think it is realistic for me to shoot for a sub 3 in October on a downhill course, and I would be thrilled with a 3:05 too ... still plenty of time to get ready!

All my best races have come with almost no running the previous week & very low mileage the week before that ... so I am resting this week ... but will throw in some shorter speed work sessions.  Racing a steep downhill half next Saturday, goal is sub 1:24, a cool, dry weather front would really help!  If it is hot & humid, I will accept whatever time I run, but still shoot for my stretch goal (really the only goal I have!)

Lastly, a huge congrats to the U.S. Womens soccer team on defeating Brazil in penalty kicks in the World Cup quarterfinal match today!


Comments
From derhammer on Mon, Jul 11, 2011 at 11:07:20 from 192.156.110.34

Good luck on the half. Is it in GA?

I have learned that I am not a very good downhill runner, unfortunately.

From timp on Mon, Jul 11, 2011 at 14:09:45 from 144.188.24.30

JG - that was a really awesome ending to the game wasn't it?

From derhammer on Mon, Jul 11, 2011 at 14:22:04 from 70.113.125.159

actually, I missed it. Penalty shootouts are stressful to watch. I will need to look it up on youtube or espn.

From JG on Mon, Jul 11, 2011 at 15:25:06 from 98.66.252.84

DH - Actually it is in NC mtns, so there is hope for it to be a little cooler. Forecast is low 60's at start & low 70's at finish, with chance of scattered thunderstorms. So it will probably be very high humidity, but that is about 10 degrees cooler than it was up there this morning! I think my 35 years of playing soccer helps me do well on downhill & not suffer much from the downhill 'pounding'

Tim - Absolutely amazing ... Amy Wambach's goal in the 122nd minute was perfect execution ... and they showed nerves of steel with 5 perfectly placed PK's ... Brazilian goalie never had a chance! An instant classic!! Hope they can follow it up with 2 more wins.

From Steam8 on Wed, Jul 13, 2011 at 10:43:02 from 166.70.55.77

Good luck on the upcoming half! Where is it? If you find out what makes you faster before a race....pass that info on to me! :)

From I Just Run on Wed, Jul 13, 2011 at 11:46:03 from 67.79.11.242

That's why I read your Blog...to make me a faster runner!

Sub 3 ... Now I'm excited for you !!!

USA Rocks ;-0

From JG on Wed, Jul 13, 2011 at 13:23:06 from 98.66.252.84

Steam - it is in NC mtns, beautiful area! My method of getting faster is not exactly endorsed by this high mileage blog! lol My race prep is Rest, Rest, Rest! :) I am not worried about my aerobic ability to run the time I need (sub 1:24), because it is big downhill, it will boil down to having leg strength to keep the turnover rate high later in the race. After 6 months of higher mileage than I have ever run in a entire year ... I just need my legs to be rested ... and of course a little race day magic!

IJR - Thx, I am excited too, but I will really be excited when I can attempt it on a course that is not all down hill! Maybe Boston, I have 9 months to prepare! :) You are going to be in Boston ... right? :)

USA update: Currently beating France in Semifinal match 1-0 at halftime. WooHoo!!

From SlowJoe on Wed, Jul 13, 2011 at 14:26:19 from 70.183.217.4

Nice rest! I'm about to take an extra day this week and it feels like the world might end. I think your goals are very reasonable, sounds good.

From I Just Run on Wed, Jul 13, 2011 at 14:32:05 from 166.205.10.109

And the final score.......USA 3 France 1 ...!

From flatlander on Thu, Jul 14, 2011 at 22:50:23 from 76.31.26.153

Nothing wrong with resting before a race, in fact I think it is mandatory if you want to get your best time.

From Dan on Fri, Jul 15, 2011 at 21:00:00 from 24.209.83.20

I'm late to the party, but I'm back and twas a great victory and rest is key! (Easy to say, tough to do!)

Race: The Scream Half (13.1 Miles) 01:23:59, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.0013.1013.10

Thanks be to God!  I had a very trying week which involved no running (although I am a big advocate of pre-race rest), very little sleep, and anything but optimal race preparation.  Plan was to get up here early, drive the course, eat, etc ... arrived at midnight & immediately crashed.

I signed up for this race for only 1 reason, a sub 1:24 gets me a top seed at the Peachtree 10k next year & qualifies me to join the Atlanta Track Club competitive Masters team, which has many benefits.

Based on my week, I figured I would give it my all, but not be upset if I did not achieve my time goal.  I felt pretty good as the race got going, confidence was building, but I knew it was going to be close.  I kept reminding myself to keep pushing and hopefully the clock would read 1:23:something when it came into view.

When I saw the clock from about 50 yards away it read 1:23:53 ... Crap!  I broke into an all out sprint & actually dove head first across the finishing mat (gotta love the dramatics - lol)  I actually slammed the mat with my fist in frustration ... thought I finished in 1:24 flat ... race director was right there & checked my official time .. told me I was sub 1:24 by a 1/4 second.  WooHoo!

Celebrating rest of weekend in mtns.!

 Splits Update

Phase 1 - Mile 1-3:  6:50 pace plan (Banked 38 seconds)

1 - 6:25 - gradual uphill, flat - went for a faster start than planned, was in 5th place, but not trying to hang on to lead runners

2- 6:59 - gradual rolling hills flat - figure I better pull back, my plan was 6:50 pace for first 3 miles, got passed by a pack of 5, let them go, but did pick it back up a little to keep them close.

3 - 6:28 - Start of downhill, last mile on pavement

Phase 2 - Mile 4-6:  6:10 pace plan (Banked 20 seconds) ... although my garmin was starting to hit mile splits before the mile markers, as it was impossible to run tangents unless you wanted to plow through mud ... I figured my watch would read at least 13.2 at finish if not more ... so my goal splits had less meaning, because I knew I would have to keep banking time to cover the extra distance.

4- 6:06 - Steeper downhill starts - entering national forest, beautiful scenery, cool mist, although gravel road was muddy/slick in places from some rain, had to pick your path carefully over the next 8 miles to avoid mud & slick spots on sharp curves.

5- 5:54 - My legs are starting to loosen up & I felt pretty good, this was the first point in the race I got the feeling I could reach my goal, as long as I didn't wipe out!

6- 6:10 - I love downhill running!

Phase 3 - Mile 7:  6:30 pace plan  (Lost 31 seconds)

7- 7:01  - Ugh - gave back a bunch here. Some gradual downhill, flat & a pretty long uphill.  I was being a little conservative as I knew I could make up time on the downhill ahead, as long as my legs held together, so I tried to conserve a little on the uphill, but was still pushing pretty hard.

Phase 4 - Mile 8-11"  6:10 pace plan (banked 17 seconds)

Mile 8 - 5:45 - ok, that 7 minute mile got in my head a little & I was a little concerned, so I set my sights on two runners ahead of me & went after them ... and passed them.

Mile 9 - 6:19 - Backed off a little (not much), as I knew there was still along ways to go.

Mile 10 - 6:27 - Another fairly long gradual uphill ... what the @#$%^ ... was not expecting this!  There was still plenty of downhill ... but there is no way I am going to avg a 6:10 going uphill at this point!  Everytime I felt like I was on track to hit my goal, an unexpected bump would come along and make me question it!  Nearing the top of the hill, I heard footsteps behind me, and they coulld not have come at a better time as my pace was really dropping off.  No way was I getting passed, so I powered up the last 20 yards & threw it into high gear for the downhill.

Mile 11 - 5:54 - I knew this was the last section with steep downhill, and knew that it was up in the air as to whether I would break 1:24, so I felt like I had to get back what I had lost in the last mile ... oh & I was able to pass another runner in this section too, which helped.

Phase 5 - Last 2.1 miles   6:30 pace plan  (Lost a lot of time here because my pace plan was for 2.1 miles, not 2.2, although I did avg. a 6:33 pace over this section)

Mile 12 - 6:24 - ok ... my body is really starting to not be too happy with me at this point, but with less than 2 miles to go, I am determined.  By this point I have pretty much figured out I have a pretty good chance of hitting my goal, but know it is going to be close ... just trying to hang on.

Mile 13 - 6:59 - ok ... you have got to be kidding me!  Although this mile had a slight net downhill, there was a long gradual climb that I swear lasted at least a half mile, this was totally unexpected, and I was not happy to have things slipping away from me, I probably should have pushed a little harder here, but I was starting to get concerned that I was either going to throw up or just give out ... I prayed a lot of the race ... but I think I spent the better portion of that mile cussing the uphill!

Last .2 miles - 5:10 pace - This was pretty flat ... but it also was supposed to be 0.1 not 0.2 ... but at least I was expecting it based on my previous watch splits at the mile markers.  This is also where I made the pre-race mistake of not being able to switch the view on my watch to where I could see seconds, as I run with 4 data windows on my watch, so once you pass 1 hour, you only get minutes on total time not seconds.  Great my watch now reads 1:23 & I have about 0.2 miles to go!  I started pushing  harder & harder, until I was in an all out sprint at the finish!  And yes, I did actually dive head first across the finish line to try to break 1:24 ... which in hindsight was pretty stupid, because my timing chip was on my shoelace!  I still can't believe I made my goal by a 1/4 of a second, God was running with me!

Official time: 1:23:59.75


ST-6 Racer Miles: 13.10
Comments
From derhammer on Sat, Jul 16, 2011 at 17:27:32 from 70.113.125.159

Wow - phenomenal race! Congrats. I can only dream of a 1:24 half. Again, great job.

P.S. How can you be overall #1 but 7th in age division? Just wondering...

From I Just Run on Sun, Jul 17, 2011 at 00:35:53 from 71.41.149.142

You have got to be kidding.....!!!!! 1:23:59...Unbelievable (Well, I actually do believe you :-) I don't know how you do it, no run for how many days and then this! You make me want to quit running...Not really, you're inspiring me to run faster. I just think I have to run more to do it not less like you :-) Again, great run and congradulations!

From SlowJoe on Sun, Jul 17, 2011 at 09:59:38 from 66.137.82.63

Dang man! Who takes a week off running and then sets a ridiculously fast PR?? You are my hero, nice job.

From flatlander on Sun, Jul 17, 2011 at 18:18:20 from 76.31.26.153

Congrats on a very good race, I imagine you are still smiling a day later. When are you doing your next marathon? You'll be looking at a nice PR there as well.

From Dan on Sun, Jul 17, 2011 at 22:52:38 from 24.209.83.20

Congrats man!!! Great Job, maybe I should try those pre-race habits :p

Have fun celebrating.

From JG on Mon, Jul 18, 2011 at 04:10:48 from 98.66.196.7

Thanks everyone ... I updated the report with my mile splits. Yes, for me it was a great race & time ... but you have to keep it in perspective ... this course had 2,000 feet of downhill, which is major! I am not that fast, but take advantage of downhills. My legs are trashed, I feel like I ran a marathon!

From Mattrow on Mon, Jul 18, 2011 at 09:52:32 from 192.107.247.6

Nice run. To break 1:24 but .25 of a second. That is cool. I can see a sub 3 marathon coming. 2000 feet of down hill is major, it should help you get ready for your marathon in October. Doesn't it have 2700 feet of elevation drop?

From flatlander on Mon, Jul 18, 2011 at 14:09:21 from 198.207.244.102

Thanks for posting the splits, congrats again.

From JG on Mon, Jul 18, 2011 at 15:53:47 from 98.66.196.7

Thx Matt & Flat. My marathon is October 22, it is on the same course, but they add about a 5 mile out & back section into the half course, and then it continues another 8+ miles past the half finish. The out & back is rolling hills & then the 8 mile extension is mostly flat with a very gradual descent as it is along a forest service road which parallels a creek through the valley. A sub 3 is possible, if I log high training mileage over the next 3 months, but running the last 8 after all that downhill pounding will be really tough! The guy that finished ahead of me won the Masters with a 1:22:16, ran the full last October in 3:02, year before in 3:05, and year before that 3:04 ... he has run over 135 marathons, so he is a very consistent runner! He used to break 3 hours and am sure still tries ... difference is I am new to running & still improving, where he seems to have leveled off! He will be there again this fall, so I guess that will be my motivation ... to outrace him & maybe win the Masters trophy!

From rAtTLeTrAp on Mon, Jul 18, 2011 at 16:14:39 from 24.18.125.122

Best race report I've read in a while! Congrats on making the cut! You deserve your place on that team. I see a trophy in your future :)

Those downhill splits have got me really psyched about next week.

From JG on Mon, Jul 18, 2011 at 23:47:43 from 98.66.196.7

Thx Trap, I am excited for your downhill marathon too! I envy your 18 mile training runs every time I see them! I am pretty sure you have a sub 3 in you on that course if you are feeling good race day! Rest your legs & try to find a good 1/2 mile downhill to run a few speed intervals on in the next day or two. I have one here that I ran a few times, just between 2 & 4 intervals at around a 5 to 5:30 pace, and then jog back up easy for recovery. IMO, downhill is all about good form & quick turnover ... practicing a couple at close to full speed will help you get the turnover down & you should crank out some 6 minute with relative ease! I am rooting for you!

From Mattrow on Tue, Jul 19, 2011 at 09:32:31 from 192.107.247.6

To have the half on the same course as the full will help you come October when you run the marathon. I can see a sub 3 in you if you can train well and stay healthy. Back in 2009 I ran the Top of Utah half in 1:24:15 and ran St. George in 3:01:48. Your times are very simular so with some luck. You will be holding the Masters trophy.

From timp on Fri, Jul 22, 2011 at 09:41:02 from 98.183.37.200

big congrats on getting your time goal!! great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I am in PA, visiting my parents for a while ... one would think if you drove 700 miles north you might get a little cooler weather ... it is hotter ... forecast to hit 100 next 2 days.

Did progression run with Alex this morning along the river.  Lots of options for flat running around here, which I intend on taking advantage & taking a break from the hills of Atl!

Legs finally started feeling better today, until I ran ... calves are still tight & feeling abused ... so I will ease back into things, but return to daily running.  Brought my bike as well, as I plan to incorporate more cross-training.

 9:00, 8:30, 8:00, 7:30  Someone was complaining and whining about the heat and being dehydrated (and no, it was not me), he hung on to hit the target splits I had set, but stopped at 4 & skipped the mile cool down.  We walked up to the corner store to get some water, and walked home the last mile.  Good run though.

Boston Classic Miles: 4.00
Comments
From Dan on Thu, Jul 21, 2011 at 23:06:20 from 24.209.83.20

HAHAHAHA Welcome to my part of the country!!!! (Ohio, close enough... brutal humidity eh?)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 along river @ 8:30 pace, calves still hurting.

PM - 9:00 ... still 92 degrees ... Rode an easy 5 miles along river on bike to loosen legs, running on section of Appalachian trail in morning.

Boston Classic Miles: 4.00
Comments
From timp on Thu, Jul 21, 2011 at 15:32:23 from 98.183.37.200

So JG, are you on the ATC Masters team now? I got the team update from Kristian today and the bio sure sounded familiar.

From I Just Run on Thu, Jul 21, 2011 at 15:32:51 from 67.79.11.242

Glad you're back running. Is the calf thing typical from a down hill course? I've never had any calf soreness...maybe I'm only using half my legs to run? :-)

From JG on Thu, Jul 21, 2011 at 18:25:34 from 71.57.246.108

Tim - Yes, that was me, now I just have to keep getting faster so I can get closer to being in the same league as the rest rest of you! But that was my primary goal in my last race!

IJR - They say downhill pounds the quads, but it seems to have effected my calves more this time. The faster I run the more I tend to run on the balls of my feet, and that is the cause I think ... as I was running fast for me the whole 13 miles.

From Dan on Thu, Jul 21, 2011 at 23:07:55 from 24.209.83.20

Good recovery run and good biking, once more- welcome to my part of the country :)

From flatlander on Fri, Jul 22, 2011 at 00:24:58 from 76.31.26.153

Have fun trail running tomorrow.

From timp on Fri, Jul 22, 2011 at 09:41:47 from 98.183.37.200

very cool - see you at the races soon I hope.

From SlowJoe on Fri, Jul 22, 2011 at 12:45:58 from 132.3.53.68

Nice, enjoy the trails. Guess there is no escape from July.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

9 am - 90 degrees - 5 @ 10:30 AP on AT with Alex

Probably will run a few more this evening, after it cools back down to 95!

Legs felt better today, so race basically required a 5 day recovery!

Boston Classic Miles: 5.00Vertical Feet Climbed - 2011 Miles: 300.00
Comments
From Dan on Sat, Jul 23, 2011 at 00:03:34 from 24.209.83.20

Glad the legs are coming back for you

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

4 miles along river with Alex followed by 30 minutes on bike to cool down/dry off!

7:38, 7:25, 7:03, 8:40 ... AP: 7:42

Boston Adizero White Miles: 4.00
Comments
From SlowJoe on Sat, Jul 23, 2011 at 14:58:59 from 75.109.104.60

Wow, looks like you are hauling @$$ in your new profile shot. Feels like a totally foreign concept to me!

Nice running, good to see the recovery going well.

From JG on Sat, Jul 23, 2011 at 18:26:59 from 71.57.246.108

Thx Joe, that was about 15 yards from the finish last Saturday, so pretty much a post 13.1 mile all out sprint!

Your mileage has been awesome, just got this link on e-mail today, you should try to incorporate one track workout per week, that is what I believe has helped my speed the most.

http://www.active.com/running/Articles/How-to-Use-Track-Workouts-in-Endurance-Training.htm?cmp=291&memberid=105974903&lyrisid=22643788

From SlowJoe on Sat, Jul 23, 2011 at 19:43:06 from 75.109.104.60

thanks for the link, I think you just inspited my workout for tomorrow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.001.0012.50

7 am - 84 deg, 70% hum

Progression run:  9:18, 8:55, 8:22, 7:56, 7:41, 6:27, 8:52

AP:  8:10

This was my long run, maybe with a little cooler weather I can get a 10 mile in this week ... really need to build mileage back up over next 10 weeks to a minimum of 50 mpw, marathon is in 13 weeks.

______________________________________________________________________

 8:30 pm - 88 deg, 55% hum

5.5 easy miles along river:  8:43, 8:13, 8:20, 8:16, 8:08, 8:26 pace

AP:  8:21

Boston Adizero Red Miles: 12.50
Comments
From SlowJoe on Sun, Jul 24, 2011 at 10:23:22 from 74.196.65.182

Nice progression, and a really strong finish. Looks like a warm, moist Georgia morning!

From JG on Sun, Jul 24, 2011 at 10:35:16 from 71.57.246.108

Believe it or not, I am still in PA, it has been hotter than Georgia here ... hit 103 on Thursday ... on the bright side, there is a nice flat path along the river, which does not exist in Georgia ... so that makes it a little easier. I am flying Alex back tomorrow, but will probably stay here another 2 weeks, as if my mom is well enough, she will start 5 consecutive days of treatment for her recent Leukemia diagnosis tomorrow ... she has been feeling better & getting some strength back the last few days!

From SlowJoe on Sun, Jul 24, 2011 at 10:40:03 from 74.196.65.182

Ah, didn't realize you were still there...crazy that it's that hot up north. Good luck in PA and best wishes to your mom and family.

From Dan on Sun, Jul 24, 2011 at 23:28:17 from 24.209.83.20

Nice job on the run, you will build back up quickly! Hope mom keeps feeling stronger is does well with the treatments.

From I Just Run on Mon, Jul 25, 2011 at 10:16:47 from 67.79.11.242

JG,

What is your Mom's name (hope you don't mind me asking)? I would like to pray a good response to the treatments and a quick recovery.

With the results of your past race, I'm thinking you shouldn't run at all until your marathon. No telling how fast you would run it!!!

From JG on Mon, Jul 25, 2011 at 10:47:46 from 71.57.246.108

Joe, Thx - I think it is hot everywhere! I appreciate your well wishes!

Dan, I think I can get there running twice a day, until it cools down. After battling pneumonia & stomach issues, we are hoping the Dr gives ok to start treatments today, was supposed to be last Monday. Perhaps the week delay was a blessing, as the treatments can wipe you out, and she has been feeling progressively better the last week, and it was nice for her to spend some time with Alex while not undergoing treatments!

IJR - it is just the week or two before a race I don't run ... lol ... my improvements come from higher mileage in between. Perhaps this time I can hit a couple 60 mile weeks ... I am sure they would pay dividends. I appreciate your prayers, my mom's name is Barbara. There is no cure, but hopefully treatments will restore her blood counts & energy, so she can lead a life of normalcy for 3 weeks per month! Treatments are 5 days long & will have to continue monthly, hopefully her body will be responsive to them!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.000.000.003.00

Last day of running with Alex for a little while, as I am putting him on a plane to head back to ATL this afternoon.. He did not want to run this morning, but came around & decided to do a 5k time trial as he will have to do one next week for cross country.  We went to a great trail in a nature center close by that has a nice 3.1 mile loop, a few hills, but nothing too bad.  He stopped at around 2 & 2.5 miles, because he forgot to go to bathroom before he left ... but after short breaks started running again.  Running time was 21:46, his goal was to break 22 ... so a good run for him.

After running 12 yesterday, I pretty much lagged behind a little bit & stopped at 3 miles ... I am not ready to concede he is faster at a 5k, but it probably won't be long, and he certainly is not slowing me down at that distance!

My splits were 7:35, 7:16, 7:18.  Will probably run 5+ easy miles this evening ... I am committed to 50 mpw to prep for my marathon, even if it takes running twice a day until some cooler temps arrive!

Boston Adizero Red Miles: 3.00Vertical Feet Climbed - 2011 Miles: 150.00
Comments
From Dan on Mon, Jul 25, 2011 at 23:06:51 from 24.209.83.20

2 a days are a good answer to the heat, just take some planning unfortunately. Either way, good to get that run in with Alex- don't concede the 5k yet! Stand strong! haha

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.200.000.0011.20

AM - 80 deg - Ran 6.2 AP 7:40 - felt pretty good once I got going.

8:34, 7:39, 7:40, 7:29, 7:28, 7:14, 0.2 @7:08

7 PM - 88 deg, 40 % hum  (will take that over 80 deg & 90% any day!)

Nice 5 miles @ 7:33 AP, good portion shaded along river, getting spoiled by no hills!

7:44, 7:11, 7:08, 7:08, 8:29

Boston Adizero Red Miles: 11.20
Comments
From flatlander on Tue, Jul 26, 2011 at 14:24:29 from 198.207.244.102

Love that picture by the way. You are tearing up the road.

From I Just Run on Tue, Jul 26, 2011 at 15:09:27 from 67.79.11.242

Looks like you're starting to feel better. Good run and good picture!

From JG on Tue, Jul 26, 2011 at 20:36:46 from 71.57.246.108

Thx Flat & IJR ... that pic was my all out sprint to the finish in my last half, just about 15 yards to go ... my running form is not usually that good late in a race ... except at the finish where the cameras are! lol Ran 5 more tonight, I am liking running twice a day to increase my mileage!

From Dan on Tue, Jul 26, 2011 at 23:13:31 from 24.209.83.20

Good run today, nice double.

From allie on Tue, Jul 26, 2011 at 23:30:05 from 24.10.191.18

i agree, great picture. nice run today. you are putting in some great miles right now. keep it up!

From I Just Run on Wed, Jul 27, 2011 at 10:41:24 from 67.79.11.242

Two a days...Do you feel like you're back in high school?

From SlowJoe on Wed, Jul 27, 2011 at 12:40:57 from 74.196.65.182

That's a really good day of work, nice paces all around.

From Steam8 on Wed, Jul 27, 2011 at 14:49:48 from 166.70.55.77

NIce run and great pic. It does look like you are tearing it up! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.002.000.0018.00

Well ... a 4 hour adventure is not really what I had in mind when I ventured out this morning, but it is what I got!  I headed to the Appalachian Trail, and when I arrived I realized I had forgotten my Garmin.  So I looked at the trailhead map, complete with mileage markers & elevation chart, and decided to run down to the Susquehannah River & across the bridge as I figured there would be a place to refill my water bottle for the return trip.  This would be 7.3 miles with about a 1,000' feet of drop, so I figured I would just get in a good long run & not worry about speed!

RATNOT!  This is the cuss word I made up in the first couple miles of the trail ... which I repeated throughout most of the run!  Due to the RATNOT (rocky and technical nature of trail) it was really not conducive to running at all!  I ran where I could, but every step required a dodge left or right to find suitable footing!  Over 50% of the footstrikes where on stones, not dirt trail, and the ones that were on dirt required maneuvering to find it ... I felt like a tailback shaking defenders with left & right sidesteps for most of the run.

Within the first half mile, I managed to strain my left calf, twist my right ankle, and narrowly avoid 2 faceplants with toe stubs ... so I slowed the pace & walked where necessary.  The calf & ankle were minor & did not linger, so I was fine to continue.  It was actually harder going down than up, as gravity gave fwd momentum, it was harder to find sound footing!  I made it to the halfway point in about 1hr 45 min & the return in about 2 hrs.  I managed to stay on my feet until the last mile where I managed to get both hands out in front of me to avoid a full faceplant when I took a dive.

I was rewarded with some spectacular views of the Susquehannah valley, came up on a couple flocks of turkeys, and saw about a half dozen large hawks circling overhead, who I think were eyeing the turkeys for lunch.  So call it what you want ... trail run, hike, rock climbing/jumping, cob web clearing, whatever ... it was a good 4 hour workout that benefited leg strength more than being much of an aerobic workout.  I am pretty sure it will pay dividends for time on my feet for my fall marathon.

Best part was about a mile down the road from the trail head was an ice cream stand, so I got to suck down a large chocolate shake on the drive back home!

 

PM - went to track for a little speed work to flush legs out!

400m warmup, 6:14 mile, 400m recovery, 5:47 mile, 800m cooldown

Focused on form & faster cadence


Boston Classic Miles: 3.00Adidas Marathon TR Miles: 15.00Vertical Feet Climbed - 2011 Miles: 1200.00
Comments
From rAtTLeTrAp on Wed, Jul 27, 2011 at 16:49:04 from 72.102.86.28

Nice run and report! It reminds me of the terrain in "The Enchantments" near Leavenworth, WA. I ran that last summer and the scenery was worth every last trip or stumble! I think I might have posted a link on my blog to a video my friend made on that run. I can dig it up if you want to check it out. I bet those hawks were eyeing you as much as they were the turkeys. :)

From JG on Wed, Jul 27, 2011 at 17:09:40 from 71.57.246.108

Thx Trap & yes, it was worth every stumble! That would be a cool video to see, I was just thinking on my run how Garmin should have a watch with a camera on it ... then again, since I forgot my watch that would not have helped alot! lol

From rAtTLeTrAp on Wed, Jul 27, 2011 at 19:11:33 from 75.244.153.48

http://rattletrap.fastrunningblog.com/blog-09-04-2010.html

From JG on Fri, Jul 29, 2011 at 12:04:58 from 71.57.246.108

Thx for sharing the cool video. I have to say, Washington is slightly more scenic than Central Pennsylvania! lol But I did have a couple nice views that still made the effort worth it!

From rAtTLeTrAp on Fri, Jul 29, 2011 at 12:16:08 from 24.22.239.183

Yes, WA is a great place to live if you don't mind a "little" rain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Ran for 1 hr, nice & easy

Adidas Marathon TR Miles: 6.50
Comments
From Steam8 on Thu, Jul 28, 2011 at 12:19:52 from 166.70.55.77

Glad you got out and had a nice run. I love those days. I haven't had one in a long while! Sadly, 6.5 miles in not nice and easy for me!ha!

From I Just Run on Thu, Jul 28, 2011 at 13:27:37 from 67.79.11.242

I agree with Steam.

I'm going to write "nice and easy" on all of my run reports from now on. It makes it sound so relaxing :-)

From Dan on Fri, Jul 29, 2011 at 00:01:58 from 24.209.83.20

LOL now Steam and IJR have me laughing. Nice getting out today! When you back in GA?

From JG on Fri, Jul 29, 2011 at 00:12:50 from 71.57.246.108

Dan, I am going to stay here a while longer, depends how my mom is doing ... my son starts HS Aug 11, so prob around then ... or shortly thereafter!

IJR & Steam - A 9:20 pace is pretty relaxing, for both of you as well I am sure! I actually hate running that slow as it feels like my run is never going to end ... but my only goal today was to do recovery run for an hour ... so running faster would not have made it end any sooner! :)

From SlowJoe on Fri, Jul 29, 2011 at 10:08:03 from 74.196.65.182

Nice looking miles this week, now we're talkin'!

Can't believe school starts so early, seems like it used to be September...maybe that's just TX schools though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.000.005.00

Almost opted for a rest day, but went out for 5 at 9:00 - wanted to do one fast mile, but threw in the towel at 1/2 & then did 2 1/4 mile pickups, the rest easy pace.

Mile 1:  7:46

Mile 2:  7:13  (1st 1/2 at 5:58 pace)

Mile 3  7:39  (included 1/4 mile @ 5:26 pace)

Mile 4   7:31  (included 1/4 mile at 5:08 pace)

Mile 5   9:37

I think I need a coach if I am ever going to break 18 minutes in a 5k, speed kills me!

Boston Classic Miles: 5.00
Comments
From I Just Run on Sat, Jul 30, 2011 at 13:05:23 from 71.41.149.142

Good milage this week! I bet you can break 18 on your own...but a coach would be nice :-)

From JG on Sat, Jul 30, 2011 at 14:32:48 from 71.57.246.108

Thx IJR, now if I can just string about 8 of those weeks together! 6:00 minute miles zap me, and a sub 18 requires a 5:45 pace ... I am a long ways off from being able to maintain that for a 5k! Maybe I can tackle that challenge this winter, am going to try to stay focused on prepping for my Oct. marathon for the next 10 weeks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.002.0014.00

Took River path to the end, was 6 miles & to my pleasant surprise there was a Powerade drink machine in front of a fire station, so I was hydrated for the return run.  Started out just wanting to keep miles under 8:00, got progressively faster.  Decided to run Mile 11 fast & rewarded myself by walking the last mile home, giving me a chance to cool down & dry off so I was not dripping with sweat when I walked back in the house!   There was a very nice breeze out.  I then rode 12 miles on my bike with my dad on the same path, at about the same pace ... lol ... dad is 77.  That made for a really nice cool down for the legs.

 

Split
Avg Pace
Avg HR
Max HR
1
8:37
126
138
2
7:50
143
147
3
7:37
147
152
4
7:39
148
150
5
7:45
149
153
6
7:50
149
155
7
7:33
140
149
8
7:27
148
153
9
7:15
152
155
10
7:17
155
158
11
6:49
162
169
 Summary
7:36
147
169

6pm - couldn't bring myself to pay 30 for a local 5k, so showed up late, ran course & socialized. Ran first mile in 6;13, next half under 7 ... It was hot, had caught up to walkers, so I joined each one for a little while and encouraged them! Ran 3 miles in 24 minutes ... After 11 this morning, I was happy to just do that & loosen the legs a little!

Boston Classic Miles: 11.00
Comments
From SlowJoe on Sat, Jul 30, 2011 at 22:00:20 from 75.109.104.60

Really nice run. Hey, I've never run a 70-mile week (68 a couple times). How's everything feeling?

From JG on Sat, Jul 30, 2011 at 23:01:22 from 71.57.246.108

Thx Joe, surprisingly I feel fine, I think it has alot to do with the flat terrain around here, alot difft than hills! I had no problem cranking out a 6:13 mile tonight, and am sure I could have hung on for at least a sub 20, but little desire, wasn't there to race & didn't want to push it, but was encouraged by how I felt. I just decide how far on every run based on how I feel, wasn't shooting for 70, know I need to build mileage though! Running twice a day has really helped, as I walways struggle with going over 10 on a training run ... mostly just for mental reasons! I know I can dig deep & run as long as I need to on race day, but surely my pace will benefit if I can put together a string of 50+ mpw's, don't have too many of those under my belt!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

ran 4 miles, AP 7:58, AHR: 134

bike14 miles, 14 mph, AHR: 109

Boston Adizero Red Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.000.000.003.00

After 70 miles in 7 days, I have decided to give myself a full day of rest, probably will bike some and maybe a couple light miles this evening.  I am a little concerned about high mileage injuries, and don't really like mileage goals, as a result ... but know increasing my mileage is what I need to do for a strong fall marathon!  I should be excited to run, as my next run will put me over 1,000 miles for the year ... this is a big milestone for me... considering it is a 50% leap over my previous high mileage, last year. ... and there are still 5 months to go! My goal in January was consistency, with a minimum 30 mpw .. for the most part I have accomplished that over the last 7 months.  Would be nice if I could put together (2) 200 mile months to get ready for October, that is my goal, if my legs can handle it without being in a constant state of soreness! 

9 PM - Severe thunderstorms all night, cleared just as sun was set.  Stepped outside & it had plummeted to 70 degrees, so I threw on my shoes & got a quick 3 in as darkness set in!  Felt good   7:32, 7:16, 7:19

Boston Classic Miles: 3.00
Comments
From timp on Mon, Aug 01, 2011 at 10:50:38 from 144.188.24.25

great mileage last week!

funny - I am curious how a "full day of rest" can include some biking and a couple light miles...

From JG on Mon, Aug 01, 2011 at 10:55:35 from 71.57.246.108

Haha ... yes ... I am having an internal battle going on! I ran an easy 4 yesterday, which was going to be my day of rest ... but felt this morning like perhaps a little more was in order!

From SlowJoe on Mon, Aug 01, 2011 at 11:53:19 from 132.3.53.68

Nice, definitely time for a day off, even if it's by a different definition. I think you could easily hit 200 mile months. The constant state of tiredness is probably par for the course!

From timp on Mon, Aug 01, 2011 at 12:04:35 from 144.188.24.25

Yeah JG - with doubles along with increasingly longer weekend long runs, you should easily hit 200+ per month.

From I Just Run on Mon, Aug 01, 2011 at 16:55:51 from 67.79.11.242

Good running JG...You don't want to get in the rut that I'm in :-(

From Steam8 on Mon, Aug 01, 2011 at 21:17:07 from 166.70.55.77

Wow....I'd say nice miles this week! I don't think I have ever run that many miles in a week! I need to get my motivation going since I have a marathon in Oct too. I just am not into it right now. :( Wish I could have some of your dedication!

From JG on Mon, Aug 01, 2011 at 22:11:52 from 71.57.246.108

Thanks everyone! I enjoyed my rest, then storms cleared & it had dropped to 70 degrees, couldn't resist getting a quick cooler 3 in! :)

From Dan on Mon, Aug 01, 2011 at 23:27:20 from 24.209.83.20

JG- Feeling you on the 70 degree evening run, I certainly do not blame you- nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.001.0012.00

Two easy days & a full day of rest yesterday were in order, felt good today.

Progression run 10 seconds faster each mile was my goal ...

Split
Avg Pace
Avg HR
1
8:40
137
2
8:30
140
3
8:19
144
4
8:11
145
5
8:01
148
6
7:50
149
7
7:40
144
8
7:29
148
9
7:19
152
10
7:08
157
11
6:56
161
12
6:40
166
 Summary
7:44
149

Kicked it in a little the last mile because I just wanted to be done!  First 9 miles were relatively easy, last 2 sub 7's were hard!  Overall felt good & was pleased with workout.  Quick water break at half way point ... don't really know what to make of HR info, but it appears to start spiking when I go under 7:30 mile.  Probably need to do a tempo run at about 7:15 & see what it does ... I consider anything under 7:20 my marathon pace, which equates to a sub 7:00 mile with downhill, hence the goal to break 3 hours in Oct on a big downhill course.

Boston Adizero White Miles: 12.00
Comments
From I Just Run on Thu, Aug 04, 2011 at 05:20:53 from 166.137.142.233

That does look like a good run!

I'm praying things are going well with your mom!

From JG on Thu, Aug 04, 2011 at 11:16:07 from 71.57.246.108

Thx IJR, it is a little day by day, but she is feeling much better today after a blood transfusion yesterday! Completed her first round of treatments last week which went well, but it is not uncommon for the first round to cause counts to get worse, so hopefully the second round produces the intended results ... they are monthly treatments. Your prayers are appreciated ... and I am prying for your speedy recovery too, so you can get back to running healthy & have a succesful roping competition!!

From timp on Thu, Aug 04, 2011 at 11:23:36 from 144.188.24.29

That looks like a great run!

For what it's worth, with desired MP at 6:50-ish, I'm thinking your tempo runs should be more like 6:20-6:30 pace. I'd start doing the tempo run once a week, beginning at 4 miles at tempo, adding a mile a week until taper...

From JG on Thu, Aug 04, 2011 at 11:34:09 from 71.57.246.108

Thanks Tim, I will try to start incorporating some faster tempo runs. But seriously, downhill gives me about 30 seconds per mile on an equal effort, so I think if I can build up distance on a 6:45 pace on flat, I should have a good shot of breaking 3 in October.

My 10k pr is a 6:40 pace, but my last half I ran a 6:24 pace! That may be partly due to increased fitness level, but mostly thanks to the downhill course profile!

From timp on Thu, Aug 04, 2011 at 11:40:30 from 144.188.24.29

Given your 5K PR at 18:54, Mcmillan calculator has your tempos at 6:24-6:40, so anywhere in there would be beneficial.

I'd try a tempo at 6:30-6:35 for 4 on flat and see how it goes.

From rAtTLeTrAp on Thu, Aug 04, 2011 at 11:52:50 from 75.244.146.56

Nice run! You really nailed those progression paces. My advice is to train on hills as much as possible before that marathon. A downhill course is faster for sure, but I was surprised at how flat the tunnel course "seemed" to be later in the race. I don't think the HR info really means much until you have a lot of history and look at trends.

From SlowJoe on Thu, Aug 04, 2011 at 12:10:46 from 132.3.53.68

Nice one, I love that kind of run! Gotta think it'll be a lot cooler for your marathon too.

From JG on Thu, Aug 04, 2011 at 12:56:18 from 71.57.246.108

Tim, I will try to dial in on one of those this weekend, thx!

Thx Mike, hills are typically a huge part of my training, although I am taking advantage of a flat river path while I am here in PA, it will be back to the hills in a couple weeks! The last 12 miles of the course is relatively flat, slight net down hill, my race plan will have me in a position to run those at a 7:10 pace & still come in sub 3 ... 1:26/1:34 half splits ... based on elevation profile.

Joe, ah yes, the temps should be perfect ... I will be in running heaven ... alas! I figure that alone will give me 10-15 seconds per mile over what I am training in now ... especially as far as being able to hang on in the later miles!

From flatlander on Thu, Aug 04, 2011 at 13:25:45 from 198.207.244.102

That is a really good run. Sub-3 would be a huge PR for you but it looks like you have it square in your sights.

From JG on Thu, Aug 04, 2011 at 13:42:35 from 71.57.246.108

Yes it would be Flat, but not unreasonable, considering I only had 400 YTD miles going into last Octobers marathon ... and I should have 1400 miles this year! Basically it is running one with 9 months of fairly consistent training compared to running one on almost no training! Either way, I need the running Gods to be with me on race day! :) You would laugh at my training run times last August/Sept ... I still don't know how I ran a 3:20!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.001.501.006.20

No plan, late dinner, was getting dark before food fully digested but went out for some miles with a little speed work.  Ran a 10k in 50 minutes, mostly easy running after start.

Mile 1 - 6:38

Mile 2 - 6:20

1.84 miles @ 9:10 pace

0.27 @ 6:18 pace (across bridge)

0.9 @ 9:04 pace (around island)

0.27 @ 6:08 pace (across bridge)

0.92 @ 9:16 pace

Happy to get 6.2 miles in ... riding bike 20 miles early in morning, followed by some trail running.

Boston Classic Miles: 6.20
Comments
From Dan on Thu, Aug 04, 2011 at 23:04:23 from 24.209.83.20

Nice speed and good idea mixing in the cross training!

From JG on Thu, Aug 04, 2011 at 23:20:33 from 71.57.246.108

Thanks Dan ... I have nightmares about HMS! (High Mileage Syndrome) I felt some minor tweaking in my Achilles earlier in the week, so trying to dial it back a little!

From SlowJoe on Fri, Aug 05, 2011 at 11:44:57 from 132.3.53.68

How can you run that fast right out the door, wow! Nice run.

HMS is no joke, I'm thinking of joining a support group or 12-step program.

From Steam8 on Fri, Aug 05, 2011 at 12:02:09 from 166.70.55.77

Hahaha! You guys need a 12 step program...if not it will end up in weeks of the couch program. Too many miles for my sad old bod and I end up injured every time. I am on the run every other day program. It is working so far!

Nice running right out the door. If I tried to run in the sixes after eating I would have to re-eat my dinner when I got back home!

From flatlander on Fri, Aug 05, 2011 at 14:19:01 from 76.31.26.153

You are a night owl, I can't run at night. Good running as usual.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Biked 24 miles easy pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Pretty steady effort tempo run - felt good - other than the squishing sound in my shoes!

Split
Avg Pace
1
7:41
2
7:22
3
7:34
4
7:41
5
7:37
6
7:18
7
7:33
8
7:30
9
7:29
10
7:28
11
7:15
 Summary
7:30

Nike Free Miles: 11.00
Comments
From derhammer on Sun, Aug 07, 2011 at 02:10:19 from 87.209.226.170

Nice run, no HR info?

From JG on Sun, Aug 07, 2011 at 12:49:11 from 71.57.246.108

Ahhh yes ... that would have been a good run to have worn the dreaded strap ... I guess if I do not wear it with more consistency, I won't get much useful info from it when I do wear it! Aerobically I felt really good on this run, but my legs were feeling the faster pace for a long run when I got done.

From SlowJoe on Sun, Aug 07, 2011 at 18:55:26 from 75.109.104.60

Very nice pace there. I'm guessing the squishy sound was sweat? That only happened to me when I was running in the humidity in Houston and Baton Rouge; here, the sweat dries right up. Good run today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

22 miles on bike @ 14.2 mph avg

Although I fell well short of my 50 mpw goal (32), I did bike 45 miles on two non-running days, so I guess I am still pleased with the training I got in this past week.  Legs felt like they needed some rest from the previous high mileage week ... hopefully I can hit 50 this week!

Comments
From timp on Mon, Aug 08, 2011 at 13:10:57 from 144.188.24.32

nice ride -

good luck on the race this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Well, last night I signed up for a 10k here in PA for next Sunday, before heading back to Atlanta.  Sometime I wonder why I do such things, the course description is "Hot & Hilly Picturesque Course".  That last word sounds appealing, but I hate Hot & Hilly!  Oh well, a 10k is about the only way I can get myself to run all out for 6 miles this time of year, so I guess I signed up to give myself a solid 6 mile training run!  It was only $20, so that was appealing!  It is called the Twilight Trot, at 6:30 ... so I guess I will go out around 6 tonight and try to do 4 miles at race pace ... I really feel like I should be able to run a sub 40 10k which is a 6:25 pace ... but I usually crash at that pace when you throw in heat & hills!  Maybe with a little race mojo, I can hang on a little longer!  Ok ... this is just my personal little pep talk, to try to get myself to run 4 @ 6:25 pace tonight ... where at least it will be flat!

 PM - Take what thy body gives you & give thanks!  Plan was 2 easy, 4 fast, 2 easy.  Since the 2 easy never happened, I switched gears to 8 slow!  Did not matter that I had strapped on my racing flats, I knew a half mile into the run my legs were not going to turn over faster than an 8:30 pace, God forbid I attempt 6:25 pace!  Oh well, I guess 24 miles on a bike does not classify as a recovery day for me!  8 miles @ 8:37 pace  

ST-6 Racer Miles: 8.00
Comments
From SlowJoe on Mon, Aug 08, 2011 at 14:09:41 from 132.3.53.68

Eww, good luck with that run tonight, sounds brutal.

Too bad "picturesque" won't help you go faster on Sunday, you need some kind of force to counteract "hot and hilly."

From I Just Run on Mon, Aug 08, 2011 at 18:16:31 from 67.79.11.242

You can borrow what little mojo I have since I can't really run right now...Good luck, I hope it helps!

ICR

From allie on Mon, Aug 08, 2011 at 18:31:23 from 24.10.191.18

hot & hilly. nice. good luck!

From JG on Mon, Aug 08, 2011 at 21:20:53 from 71.57.246.108

Any suggestions Joe? like maybe rocket fuel? I can dream all I want to, but I bet I will be pretty darn happy if I can break 42. Kind of disheartening to train hard for 7 months & not be able to break last falls PR though! :(

From Dan on Mon, Aug 08, 2011 at 23:19:43 from 24.209.83.20

Hot and Hilly.... hey I know that race! I think you just told me that 42 was good for a tough course ;) I know you will give that race all it can handle.

From Steam8 on Tue, Aug 09, 2011 at 03:26:07 from 166.70.55.77

I wish I had a little mojo to give you...but none here! Once you get to the start line your adrenaline will kick in and I am sure you will amaze yourself! Can't wait to hear how it goes! GOOD LUCK!!!

From SlowJoe on Tue, Aug 09, 2011 at 10:39:09 from 132.3.53.68

suggestion - if you don't get an actual PR, call it a "summertime PR."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.002.008.00

6 mile progression run with 2 mile cool down at 9:10 pace

Split
Avg Pace
1
8:22
2
7:56
3
7:27
4
7:10
5
6:53
6
6:27
 Summary
7:23

Boston Adizero Red Miles: 8.00
Comments
From Dan on Wed, Aug 10, 2011 at 16:07:10 from 72.49.112.127

Nice progressive splits

From JG on Wed, Aug 10, 2011 at 16:31:09 from 208.54.90.218

My aching knees appreciate your compliment! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

Went to Spiin class at 5:30 pm, instructor was pretty lame, so I left after about 35 minutes, threw some dumbells around for 10 minutes, and headed home to get in a run.  Legs felt pretty good after the bike warm-up, so I worked up to some faster miles, then finished with a 3 mile cool down at 8:55 pace. 

Split
Avg Pace
1
8:09
2
7:52
3
7:51
4
7:12
5
7:10
6
7:05
7
6:58
8
6:52
 Summary
7:24

Boston Adizero Red Miles: 11.00
Comments
From SlowJoe on Thu, Aug 11, 2011 at 12:14:18 from 132.3.53.68

Check out those last 5, nice running. You're really turing in some good workouts lately.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Opted for 20 mile bike ride today.  Will be cool tomorrow morning, perfect for a run!

 

Split
Time
Avg Speed
1
0:04:16
14
2
0:03:31
17
3
0:03:48
15.7
4
0:04:12
14.3
5
0:03:40
16.3
6
0:04:56
12.1
7
0:04:15
14.1
8
0:05:25
11.1
9
0:03:44
16
10
0:03:15
18.4
11
0:04:26
13.5
12
0:04:04
14.7
13
0:04:11
14.3
14
0:04:35
13.1
15
0:04:18
13.9
16
0:03:36
16.6
17
0:04:11
14.3
18
0:03:34
16.8
19
0:03:28
17.3
20
0:03:58
15.1
 Summary
1:21:33
14.7

Comments
From allie on Fri, Aug 12, 2011 at 00:31:29 from 24.10.191.18

speedy ride! back in june when i was attempting to bike a lot, i could only make it about 13-15 miles in that amount of time. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

Went out at 8 am, a cool 63 degrees & 67% humidity.  At 10, it was still only 72 degrees and 50% humidity!  I am so ready for fall, I actually like running in cooler temps!  :)

This was my longest training run ever ... woohoo!  I felt pretty good, and just wanted to keep my pace around 8 minute miles.  Because I felt good I was able to comfortably run a little faster, as that helps the time to seem to go by faster!

Probably threw my chance at a 10k pr out the window for Sunday night, but my October marathon is the only race I am thinking about right now anyway.  Tomorrow will be a day of rest, and Sundays 10k will close out the week with a solid fast tempo run, putting me over my goal of 50 miles for the week.

This run was the conclusion to my mostly flat PA training, where over the last 24 days I ran 168 miles and biked 100 miles ... a good step in the right direction for my marathon training.

Split
Avg Pace
1
8:41
2
8:20
3
8:08
4
7:55
5
7:44
6
7:48
7
7:38
8
7:37
9
7:46
10
7:57
11
7:37
12
7:13
13
7:43
14
7:43
15
7:35
16
7:35
17
7:37
18
6:52
 Summary
7:45

 

Boston Adizero Red Miles: 18.00Vertical Feet Climbed - 2011 Miles: 400.00
Comments
From timp on Fri, Aug 12, 2011 at 12:17:40 from 144.188.24.33

GREAT run JG! Good luck on Sunday eve!

From Mattrow on Fri, Aug 12, 2011 at 13:40:43 from 8.22.13.222

Good run. That pace is perfect for getting ready for your marathon in October. If you build up to 20 to 22 miles at that pace you will be ready to go sub 3 hours.

From SlowJoe on Fri, Aug 12, 2011 at 14:22:48 from 132.3.53.68

Great long run, and good luck this weekend!

From JG on Fri, Aug 12, 2011 at 16:32:07 from 71.57.246.108

Thanks guys, felt like I could have kept going holding that pace, but I have not gone over half marathon distance in a long time, so figured 18 was the top end of what I should attempt. Forecast is calling for 70 degrees & thundershowers at 6:30 pm Sunday, so although it will be high humidity, I am liking the temps ... although I will not be liking the hills! lol 2 miles up, 2 miles steeper down, 2.2 miles up ... usually I have a detailed race plan, but not sure how to tackle this one ... other than digging deep & gutting out the last 14 minutes! It is a small race, so maybe no speedy Masters will show up ... as a $75 prize would help me dig deeper!! :)

From Dan on Fri, Aug 12, 2011 at 20:36:49 from 24.209.83.20

Great job!! Hey if you take it easy tomorrow you will be in fine form for Sunday!

From Steam8 on Fri, Aug 12, 2011 at 22:11:49 from 166.70.55.77

WOW! Nice run today! I ran 18 today too, but mine was more like 9 to 10 min miles..haha!

From flatlander on Sun, Aug 14, 2011 at 23:49:34 from 76.31.26.153

Hope today went well for you, gotta love those temps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

ran a mile and biked six just to get blood moving thru the legs.  played golf with dad to celebrte his birthday, brother joined us as well, great day

Boston Adizero Red Miles: 1.00
Comments
From Dan on Sat, Aug 13, 2011 at 22:47:13 from 24.209.83.20

Im not very good at golf- good pre-race day. Let'em have it tomorrow :)

From timp on Sun, Aug 14, 2011 at 20:52:49 from 99.110.188.230

yeah sounds like a great day!

hopefully the race went well tonight!

Race: Twilight Trot (6.2 Miles) 00:42:50, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.006.206.20

Race Flyer desribed course as 'Hot & Hilly", and after an 18 miler on Friday, at the one mile mark, I was not happy with my decision to run this race, as history tells me I need rested legs to run fast.  After a 6:50 mile, which included 170' of climb, I can honestly say I have never been breathing so heavy at the 1 mile mark in a race ... not too mention my legs were screaming at me.  Yep, went out way too fast first 1/4 mile as usual, and then the climb started.  My goal was to win the Masters, which came with a sweet trophy & a $75 prize. 

Towards the end of the first mile I got passed by a guy who definitely looked over 40, and he was like on cruise control while I was gasping for air.  Also got passed by another guy who looked 40ish, who was not laboring either.  The uphill continued & the first guy was out of sight before long & the second guy was gapping me pretty quickly!  I had to slow to get my breathing under control, but was more concerned about my screaming legs, and was seriously considering an easy 5 mile run the rest of the way ... but I didn't pay $20 for that, so hung on & figured I would settle for a solid 6 mile fast tempo run, my secondary goal.

Next thing I knew I was getting passed by another guy who was def 40+ & it sounded like another half dozen set of footsteps directly behind me!  I never looked backed & picked up the pace to run side by side with the guy attempting to pass me, with footsteps right behind us.  Finally, almost half way into Mile 3, the big downhill began, and yes, I live for downhill running!  I blocked out the pain & pulled back ahead, but knew I had to throw the hammer down, or I would be getting passed again on the next uphill.  I had been struggling to try to hold a 7 min pace, but threw in a half mile at a 6 min pace ... closing the gap on the guy in front of me from about 200 yards to 100.  As we rounded a turn at the bottom I glanced back, and sure enough I had put a good distance between myself and the pack I had been with ... unfortunately now I felt like I was in no mans land!  Fortunately, my legs had livened up a little, and my breathing was a little more under control. 

The decline became more gradual mixed with flats, but there was enough for me to keep slowly closing the distance on my next target.  By the time we hit Mile 5, where the uphill started again, I had closed to about 30 yards, what I considered to be striking distance if I could just hang on.  Fortunately he was no longer motoring uphill like he had been in Mile 2, and I inched my way closer ... which was exactly the positive mojo I was needing to keep pushing at this point.  At the 5 mile split I was only about 10 back & wanted to get a better feel for my competition, so I pulled even for a little while to assess things.  At this point, we had both closed the gap on the next target to only about 30 yards, so i told the guy 'let's reel him in.  Started pushing harder, and he only stayed with me for about a 100 yards.  I was gaining but really concerned, because I was pushing my limit & there was a big uphill ahead ... I don't like these , especially when I am whooped!  Apparently he was whooped to as I kept gaining on the incline.  As I passed him he gave me words of encouragement, and said great job attacking the hill ... not sure I ever heard that one before!  lol  Anyway, his words of encouragement helped, so I pushed a little more. 

Never thought I would catch the next runner, who was the 2nd place female finisher, as she was about 50 ahead, but kept getting closer.  I felt confident if I could close half the gap, I could catch her in the last quarter mile.  I passed her with about 100 yards to go, & she tried to go with me ... I went to sprint mode & with some enthusiastic spectators at the finish threw the hammer down & pulled substantially ahead!

 I nearly puked/collapsed after finishing but was really happy with my effort, figured I probably won my age group, but never even saw the guy again that had passed me in the first mile ... until about 20 minutes after the race, where I congratulated him on a great race, & told him he probably won Masters!  He looked at me funny, don't even think he knew what a Master was, so I asked his age ... 36!  I swear he looked 43 minimum!!  Hmmm ... maybe  I did win, thank goodness I did not throw in the towel at the 2 mile mark like I was considering!

 Sure enough, I got the big trophy & $75 to boot!  What a pleasant surprise!!  42:50 is not a great time, but considering heat & hills, it was everything I had to do it, and I was pleased with my time ... early in the race I decided I would be thrilled if I could hold a sub 7 pace considering conditions & my long run Friday.  This was the identical time I ran Peachtree in July 4 ... but I think this course was tougher ... and that one had a lot more adrenalin/race atmosphere on its side.

Sorry for the long report ... first time I ever won cash and bigger than a 6" trophy!  :-)   I ate hot wings & drank beer to celebrate!

* I ended up winning Masters by 40 seconds, but I did not pass the guy that finished second until just after the 5 mile mark.

Split El Gain El Loss Avg Pace
1 170 55 6:50
2 144 102 7:15
3 0 172 6:29
4 17 107 6:42
5 132 63 7:04
6 88 52 6:59
0.27 0 0 5:37
6.27 552 552

6:50

ST-6 Racer Miles: 6.20Vertical Feet Climbed - 2011 Miles: 550.00
Comments
From timp on Mon, Aug 15, 2011 at 08:09:42 from 99.110.188.230

awesome job on the race JG!! congrats on the win and all awards!!

From I Just Run on Mon, Aug 15, 2011 at 10:25:00 from 67.79.11.242

WoooHooo...Congradulations on your win! Hope you didn't spend all of the $75 on wings and beer :-) Your race report read like a good suspense novel ... fun reading! Now on to the next goal?

From Mattrow on Mon, Aug 15, 2011 at 11:03:44 from 8.22.13.222

Good job. You are in a select group, people that have won money for running. Nice job.

From I Just Run on Mon, Aug 15, 2011 at 11:33:01 from 67.79.11.242

Mattrow,

Why did you have to point that out? I was getting free advice from JG and now he'll probably start charging me since he's now a "professional" :-(

From JG on Mon, Aug 15, 2011 at 12:04:13 from 71.57.246.108

Thanks Tim, the awards definitely make it sweeter! IJR - Next goal is a big stretch, sub 18 on a downhill 5k in 4 weeks. Matt, the cash was definite incentive, in Atlanta you are usually lucky to get a $20 gift certificate if you win! IJR, how much are you willing to pay? :)

On a side note, the guy that came in second overall declined his $75 prize, said he could not accept money, guess he was a collegiate runner. The winner, who has won the last 5 years finished in 31 something, which is sick on a hilly course!

From timp on Mon, Aug 15, 2011 at 12:07:48 from 144.188.24.33

31:xx for 6.2 - eh - not bad

:)

From JG on Mon, Aug 15, 2011 at 12:15:51 from 71.57.246.108

Yep ... we are talking nearly 2 min/mile faster than I was running ... hard to fathom ... but I did have a half stride lead on him 10 yards into the race! :)

From timp on Mon, Aug 15, 2011 at 12:29:27 from 144.188.24.33

nice job, man!

that is crazy pace for sure -

From Steam8 on Mon, Aug 15, 2011 at 18:08:59 from 174.253.165.67

Yeehooooo! Loved reading the report! So glad you didn't throw in the towel at 2! congrats on a much earned win!!!

From Dave S on Mon, Aug 15, 2011 at 19:26:42 from 4.254.229.13

Nice job! especially under those conditions. Congrats on the masters win. Always nice to bring home a trophy and cash. Enjoyed the report.

From SlowJoe on Mon, Aug 15, 2011 at 20:26:34 from 75.109.104.60

Wow, a well-earned victory! Sounds like you raced your guts out. I've only run one 10K but I think I did the same thing, starting out too hard. Nice finish!

From Dan on Mon, Aug 15, 2011 at 22:11:14 from 24.209.83.20

CONGRATS!! Well done! Most people would have threw in the towel, but you pushed through it- loved reading that. Way to run it out.

From JG on Mon, Aug 15, 2011 at 22:35:41 from 71.57.246.108

Thanks Steam, not sure I deserved to win with that time, but I did feel like I earned it. Joe, I have learned not to start too fast on the half & full, not sure I will ever learn on the 5 & 10ks, it would help if I lowered my time goals! Tanks Dan, I took a good long hard look at the trophy before the race, and even though I thought I came in second, you can never be sure of someone's age ... especially when they blow by you early in the race! Today was a nice day of rest!

From rAtTLeTrAp on Mon, Aug 15, 2011 at 23:11:58 from 24.22.239.183

Great report! Congrats on your win!! I've never won a trophy or cash. That's gotta feel great.

From flatlander on Tue, Aug 16, 2011 at 10:57:14 from 76.31.26.153

Terrific job, but kind of sad you are no longer an amateur. You are just starting to hit your stride, can't wait to see some of your times this fall.

From seeaprilrun on Tue, Aug 16, 2011 at 18:01:58 from 174.70.177.86

Wow! Great race! I can't believe you dropped a 6:50 mile on a 170 foot climb to start! You competed hard and totally earned your prize!

From JG on Tue, Aug 16, 2011 at 22:33:32 from 24.199.137.98

Thanks Trap ... it did! Flat, hope to have some good races this fall, am afraid I am getting close to my top end though! Thx April, I nearly dropped a lung in the process! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

In Charlotte, NC, was getting dark out by the time I got situated & headed out, but had head lamp.  Found a park about a mile up the road & then ventured out on to single track mtn bike trails, was pitch black minus my head lamp, finally after about 3 miles I resurfaced at tennis courts & made my way back.  2 miles road/3 trail/ 48 minutes

Boston Adizero Red Miles: 5.00Vertical Feet Climbed - 2011 Miles: 250.00
Comments
From SlowJoe on Wed, Aug 17, 2011 at 10:41:47 from 132.3.53.68

Sounds like you're on your way back home? Nice job getting in the run.

From JG on Wed, Aug 17, 2011 at 12:12:13 from 24.199.137.103

Thanks Joe, yeah running is a good way to break up a long drive, when you have access to a shower! Lol

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

same trails as last night, much nicer when i could see where i was going.  great single trck trails for a city park.  ran for one hour.  heading back to atlanta now

Adidas Marathon TR Miles: 6.30Vertical Feet Climbed - 2011 Miles: 370.00
Comments
From I Just Run on Thu, Aug 18, 2011 at 00:13:20 from 71.41.149.142

Hope you had a great visit with your mom!

I like the new profile picture...now which one are you :-) and BTW ... you should be holding up the cash...!

From Steam8 on Thu, Aug 18, 2011 at 04:06:35 from 166.70.55.77

Love the new pic! Congrats again on your much earned win!

From timp on Thu, Aug 18, 2011 at 08:58:28 from 99.110.188.230

nice new photo!

From allie on Thu, Aug 18, 2011 at 18:49:27 from 24.10.191.18

cool picture and cool (sounding) run.

From JG on Fri, Aug 19, 2011 at 08:20:39 from 208.54.64.186

Thanks everyone, easy to look good in a picture when holding a trophy! I am a little disappointed in myself though, I didn't even ask for a phone number! :)

From Dan on Fri, Aug 19, 2011 at 16:05:59 from 72.49.112.127

Thats a nice trophy. Hope you had safe travels.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

hot

Boston Adizero Red Miles: 6.00
Comments
From I Just Run on Sat, Aug 20, 2011 at 19:32:25 from 71.41.149.142

Ha ha .... Good Post...!

From Dan on Sat, Aug 20, 2011 at 23:48:11 from 24.209.83.20

Not Lukewarm or scorching, but a concrete HOT!

From SlowJoe on Sun, Aug 21, 2011 at 10:28:42 from 75.109.104.60

I felt like I was there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

played soccer ninety minutes, hilly hot trail run.

A year ago I quit playing soccer, for two primary reasons ... one being so I could focus on qualifying for Boston, and the other because I did not want to risk injury continuing to play soccer with 30 year olds with my aging body!

Well, I qualified ... but now I am questioning some of my logic.  Almost every distance runner I know is battling injury of some sort ... and I don't know any soccer players who are injured ... although they do tend to have more of a beer gut!

I really enjoyed the scrimmage I played in, scored a goal and had 4 assists.  I am leaning   towards joining the team for the fall season, and scaling back my running, focusing mailnly on speed work.  Then again, I am excited about my fall marathon, Boston in April, and New York next November.  How I got excited to run 3 marathons in the next 15 months when I don't enjoy running over 10 miles, I am not sure.  I definitely want to and will PR this October, but Boston and New York may evolve into just enjoying the experience and not worrying about time ... of course, that would be in direct conflict with my competitive nature!

 I am conflicted ....

Adidas Marathon TR Miles: 4.50Vertical Feet Climbed - 2011 Miles: 400.00
Comments
From Dan on Sun, Aug 21, 2011 at 23:38:25 from 24.209.83.20

Soccer is great cardio, bonus work for the legs and lungs.

From SlowJoe on Mon, Aug 22, 2011 at 10:23:02 from 132.3.41.68

I say do what makes you happy. Sign up for the team, but try to get in a couple key runs every week, including a long run. Then you can still run the big-time fun marathons. It's not like you'll fall out of shape playing soccer - just look what you've already done on relatively low mileage.

From derhammer on Mon, Aug 22, 2011 at 16:04:34 from 192.156.110.33

The marathon is not the end all be all of running. PR'ing in a 5k, 10k or half is just as satisfying and the training is a lot less stressful on the body and mind!

PS - I am planning on running NY in 2012, and of course, I will be there at Boston. We should definitely hook up.

From I Just Run on Mon, Aug 22, 2011 at 18:30:40 from 67.79.11.242

It's hard to juggle two different sports. I know...between my running and my team roping I really struggle. Now I have this stinking biking to work in. Oh wait...I can't run now so I really only have two things to juggle. I say do what's fun because just like my roping I don't think you're going to make a living at running :-)

From allie on Mon, Aug 22, 2011 at 20:05:42 from 161.38.218.168

playing soccer is definitely a good workout. nice job.

From JG on Mon, Aug 22, 2011 at 21:28:50 from 66.168.206.98

Thanks everyone, I will keep running, just hate it in the heat and summer is taking a toll on me, but surely cooler temps are around the corner!

From Dan on Mon, Aug 22, 2011 at 23:32:09 from 24.209.83.20

If I even get into Boston, I plan on just soaking it up and will careless about the time. I agree with what every one has said. Do what you enjoy :)

From flatlander on Tue, Aug 23, 2011 at 23:08:32 from 76.31.26.153

Late to the game here, but my own slightly off-the-wall opinion is that the combination of speed work and changing directions might actually end up strengthening your lower legs, ankles and feet and make you less prone to injury, if you ease into it. In any event, if you like soccer you should play it.

From timp on Wed, Aug 24, 2011 at 15:33:09 from 144.188.24.26

totally agree - play while you can and while you feel like it. If you run the key workouts you aren't going to lose anything.

From Steam8 on Thu, Aug 25, 2011 at 21:10:52 from 166.70.55.77

I am with you. I keep getting injured....I think running long distances is too hard on my body. I am trying to think of something that I might enjoy as much....can't think of anything though.

Yep, the competitive thing gets you every time! That is why you were able to qualify though!

I can't think of any soccer players with beer guts....they all look like they are in great shape to me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

trail run up and down one hour

Vertical Feet Climbed - 2011 Miles: 900.00Ghost GTX Miles: 6.50
Comments
From Dan on Fri, Aug 26, 2011 at 22:23:44 from 24.209.83.20

Trail runs can be peaceful and easy on the eyes.

From I Just Run on Mon, Aug 29, 2011 at 10:52:45 from 67.79.11.242

Hi JG ... :-)

From JG on Mon, Aug 29, 2011 at 11:57:13 from 24.197.155.28

Yes Dan, they are good for the soul! Hi IJR ... yes, I have been a little MIA, it was time for a late summer break from the heat, hopefully cooler temps are not too far off & I can make one last push to prep myself for Oct. marathon ... not liking the thought of racing 26 miles right now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Hot & hilly, but low humidity, shady & breezy ... 55 minute trail run.  Will be in 90's all week ... but possibly some cooler temps next week!

Vertical Feet Climbed - 2011 Miles: 600.00Ghost GTX Miles: 6.00
Comments
From SlowJoe on Mon, Aug 29, 2011 at 12:16:12 from 132.3.53.68

Yeah, keep telling yourself that. The forecast is just one big tease!

Nice run.

From Dan on Mon, Aug 29, 2011 at 23:29:25 from 24.209.83.20

Good run, easy on the heat- Sept is coming!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.001.800.000.0018.80

lots of hills (1470 vert) , 8:15 pace, poured sweat out of shoes when finished.

 

2PM -well, I bought some Kinvaras because a $75 Saucony purchase got me a free entry into a Labor Day 10k, not to mention the fact that all my road shoes should pretty much be retired.  I wanted to test them out, so I ran 6.8, first 2 fast cuz I was catching up to a friend on path.  They felt pretty good, tough to evaluate a new shoe after running 12 hilly miles this morning.  I guess the true test will be if I PR in them Monday ... which i better, because my 10k pr is getting pretty stale and coming up on a 1yr anniversary!

Vertical Feet Climbed - 2011 Miles: 1620.00Kinvara 2 Miles: 6.80Ghost GTX Miles: 12.00
Comments
From I Just Run on Tue, Aug 30, 2011 at 10:50:51 from 67.79.11.242

Sounds like one of my runs...Lots of hills and lots of sweat..! Sure feels good when you finish though :-)

From SlowJoe on Tue, Aug 30, 2011 at 10:54:00 from 132.3.53.68

Nice going, good mileage for a mid-week run.

From derhammer on Tue, Aug 30, 2011 at 11:09:30 from 192.156.110.39

Sounds like fun - not! I despise squishy shoes.

From allie on Tue, Aug 30, 2011 at 18:09:43 from 24.10.191.18

nice running today. good luck with the 10k!

From JG on Tue, Aug 30, 2011 at 18:43:32 from 24.197.155.28

Nothing like trying to get to 150 miles for the month in the last 2 days! lol I needed a break, now 50 days to my marathon, break is over. Kinvaras breathe nicely in high humidity! Thanks for the well wishes Allie ... it is time for a faster 10k!

From timp on Wed, Aug 31, 2011 at 11:37:11 from 144.188.24.29

nice running JG!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

trail run with Alex's cross-country team

Vertical Feet Climbed - 2011 Miles: 600.00Ghost GTX Miles: 5.50
Comments
From Dan on Wed, Aug 31, 2011 at 21:03:40 from 24.209.83.20

More trails! Like it

From SlowJoe on Thu, Sep 01, 2011 at 10:34:31 from 132.3.53.68

I was just noticing your schedule on the left - you are gonna be a racing machine for the next month! I should probably be racing more, it's good to push yourself now and then.

From JG on Thu, Sep 01, 2011 at 17:44:29 from 24.197.155.28

Yeah Dan, I would run on trails everyday if I could, sometimes I opt for convenience though, or am running when it is dark!

Kicking off my fall racing season Joe ... races help me to get some fast miles in ... but the cumulative effect is a little expensive! Oh & the trail half will not be fast, it will be a 3 hour crazy hilly long run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.204.000.000.006.20

As the wind blows ... but it really wasn't blowing!  Set out to do a 9 mile run in 90 degree heat.  At 2.5 miles, I turned down an access road to the lake that provided a little shade cover.  Hit the lake at 5k (22:38), took a short break and thought about doing a 3 x 5k at same pace.  One mile into the second one, I hit pace in the first mile but had to struggle up a long hill at the end to do it.  I looked up at the running gods, and I am pretty sure I heard them say it was time for a 2 mile cool down ... so I eased up, made it back to the car & called it a day!  Not sure why I did not do the out and back starting parked at the lake ... the water sure would have felt good when I was done.

7:20, 7:24, 7:11, 7:17, 8:25, 8:19

I think I need to go see a shrink. I used to think getting fast was cool ... I have now reached the point where I am intimidated by my own race paces.  Maybe it is just the heat having effects on me, but I definitely am not comfortable running under 7 minute miles, and I have to crush that pace if my race times are going to improve anymore!

Vertical Feet Climbed - 2011 Miles: 400.00Kinvara 2 Miles: 6.20
Comments
From allie on Thu, Sep 01, 2011 at 19:09:18 from 24.10.191.18

great run. you don't need to see a shrink -- race pace is supposed to feel hard on a training run. :) no doubt you will continue to improve!

From Dan on Thu, Sep 01, 2011 at 23:15:37 from 24.209.83.20

Don't listen to Allie- we ALL NEED SHRINKS!!!!! Actually seeing my doc and having him tell me to take the weeks off was the best motivation for me haha. Hey, trust me, the heat SAPS your energy. You will improve and are a strong racer. The fam and I will be driving through your state on Sunday and staying north of Atlanta for the night, then off to FL on Monday.

From JG on Thu, Sep 01, 2011 at 23:31:02 from 24.197.155.28

Hey Dan, north Atlanta is where I am, call me if you have any free time, sounds like you are just passing through though. Or you could join me for a 10k Monday morning at 7:30! :)

Allie, I am ok with my marathon pace feeling hard, but I don't think I can hold my 5 or 10k pace for more than a mile on a training run!

From I Just Run on Fri, Sep 02, 2011 at 11:57:02 from 67.79.11.242

I do think this heat messes with your brain...! With all of the races you have coming up I think your mental attitude will kick into competative mode and everything will be fine. Wow...You do have a lot of races coming up!

From SlowJoe on Fri, Sep 02, 2011 at 17:34:19 from 75.109.104.60

I hate race paces of every kind, you are not alone! The worst of the heat will be gone soon...

From Dan on Fri, Sep 02, 2011 at 21:31:08 from 24.209.83.20

Hey, I will be there Monday AM... I am not sure when we are leaving the hotel, but if the wife and kids are sleeping in I would love a quick race- we could pace each other. I am not sure of the odds of this working, but I will let you know!

From JG on Fri, Sep 02, 2011 at 22:54:13 from 66.168.207.228

Dan, that would be cool, it is a good course, not too hilly, I will send you an e-mail with my contact info ... reply to it when you get it.

http://www.milesforcysticfibrosis.org/sizzler/index.php

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

Pretty hot and hilly ... 90/50% ... was going to run 10 ... thought I was going to throw up around 5, so took a short walk break & took the direct route back to car.

Split El Gain El Loss Avg Pace
1 74 92 8:27
2 86 51 8:08
3 117 81 8:15
4 102 107 8:23
5 78 89 8:33
6 204 165 9:22
7 29 95 9:19
7.3 0 26 7:53
 Summary 690 705 8:36

 

Vertical Feet Climbed - 2011 Miles: 690.00Kinvara 2 Miles: 7.30
Comments
From flatlander on Fri, Sep 02, 2011 at 22:49:07 from 76.31.26.153

Those miles are very hilly, good job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.500.006.00

went to spin class, then was going to do some speedwork on treadmill.  I dont like treadmills, so decided a half mile at 8:30pace was good, and went to Cracker Barrel for a big breakfast.  may hit a track later, but since I don't like heat either, I may opt for college football and beer!

 Felt guilty, so went on a really slow, hot trail run with a half mile downhill sprint at 4:51 pace.  OAP: 9:56/mi 

Split Dist El Gain El Loss Avg Pace
1 1 83 109 10:44
2 1 98 56 9:55
2.5 0.5 64 61 9:37
3 0.5 0 185 4:51
4 1 238 56 11:24
5 1 64 117 10:32
7 0.5 86 57 9:38
 Summary 5.5 634 642 9:56

Boston Adizero Red Miles: 6.00Vertical Feet Climbed - 2011 Miles: 600.00
Comments
From SlowJoe on Sat, Sep 03, 2011 at 12:15:57 from 75.109.104.60

Hmm, football and beer or intervals on a miserably hot track....what to do, what to do...

From JG on Sat, Sep 03, 2011 at 12:20:09 from 208.54.64.255

Ha-ha ... Yeah, not a tough choice, not sure what I was thinking when I even entertained the thought of going to the track!

From I Just Run on Sat, Sep 03, 2011 at 14:24:24 from 71.41.149.142

It appears there's not really a decision to be made.... My team bombed last night (TCU) so I don't care much about anything else :-(

From flatlander on Sun, Sep 04, 2011 at 19:45:22 from 76.31.26.153

Hope your team won, JG. One of those splits looks slightly out of place.

From JG on Sun, Sep 04, 2011 at 21:20:23 from 66.168.207.228

Flat, one won, one got crushed, good times anyway though! That split was my 2-1/2 minutes of downhill glory in the middle of an otherwise difficult but relaxing run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.700.000.001.503.20

Just a quick tune-up for tomorrow.  (6) 400's at race pace with 400 recoveries.  This felt easy, which I guess 10k pace should feel easy when you are only going 400 meters!  Doning that 25 consecutive times ... that will not be so easy.  Hoping for a bunch of race day mojo ... high probability of running in torrential rains!  At least I won't be hot!

Split Time
400 0:02:09
400 0:01:36
400 0:02:06
400 0:01:37
400 0:02:03
400 0:01:34
400 0:02:07
400 0:01:33
400 0:02:07
400 0:01:35
400 0:02:12
400 0:01:37
400 0:02:12
 Summary 0:24:34

ST-6 Racer Miles: 3.20
Comments
From I Just Run on Mon, Sep 05, 2011 at 17:33:28 from 166.205.13.178

Waiting for a good report...hoping it didn't rain!

From JG on Tue, Sep 06, 2011 at 10:54:57 from 66.168.207.228

I knew that pace would start getting hard about Mile 3! lol

Race: Sizzler 10k (6.2 Miles) 00:41:55, Place overall: 5, Place in age division: 57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.006.2011.20

Nothing too exciting to report here, 72 deg with 90+% humidity and some light rain.  Running fast in humidity makes me want to throw up.   Started out right on target pace first 2 miles, started getting hard in Mile 3, by Mile 4 stomach was not feeling so good, so switched modes to just trying to hang on to sub 7's.

Although I did not hit my time goal, I will never complain about running 6 sub 7's, and I did finish with a strong 1/4 mile kick at the end.  On a positive note, I felt like I could have maintained sub 7's for a long time, but I just did not have it in me today to crank out faster miles.  I believe a big part of racing is mental, and i just did not have the mental strength to push my limits today.

 I was pleased with my effort, but a little disappointed when I heard the results ... I finished 5th, but 3 people beat me by 12 seconds ... and I was not pushing hard until the last quarter mile ... so mental weakness cost me 2nd place in AG & a nice picture frame with digital time & temp. Well, at least it was not a gift certificate or cash!

It was a pt to pt race, so I got a 2 mile warm-up in before at 8:00 pace, probably a little faster than I should have, but cut it close on getting to the start line on time!  3 mile cooldown at 8:30 pace to get to car and head for a big breakfast!

Split Time El Gain El Loss Avg Pace
1 0:06:30 37 28 6:30
2 0:06:33 13 15 6:33
3 0:06:47 14 26 6:47
4 0:06:55 35 46 6:55
5 0:06:52 32 26 6:52
6 0:06:45 48 55 6:45
0.27 0:01:31 0 0 5:42
 Summary 0:41:55 180 196

6:41

ST-6 Racer Miles: 11.20Vertical Feet Climbed - 2011 Miles: 180.00
Comments
From timp on Mon, Sep 05, 2011 at 21:17:39 from 99.110.188.230

Racing and high humidity don't mix for me either. Nice job in the conditions.

From Mattrow on Tue, Sep 06, 2011 at 00:02:38 from 8.22.13.222

Not a bad race. Just count the miles as marathon pace miles, and enjoy your breakfast.

From JG on Tue, Sep 06, 2011 at 10:13:16 from 66.168.207.228

Thanks guys, I was happy with it, just wish I would have made myself hit 6:45 splits on miles 4 & 5 instead of mentally accepting sub 7's ... I would have found myself in the middle of a sprint for 2nd place AG ... which would have been a more exciting finish! Second place through 4th finished within 3 seconds of each other, only 12 seconds ahead of me.

From I Just Run on Tue, Sep 06, 2011 at 11:54:18 from 67.79.11.242

I would file this race report away and next time you run a 10K pull it out and read it. I believe with this mental experience you will blow away your PR next time! You're also like me...you a raceday coach to encourage you on... Wanta move to Texas? :-)

From SlowJoe on Tue, Sep 06, 2011 at 21:54:10 from 75.109.104.60

Way to hang on to the sub 7's when tired. Eventually you'll run a 10K in nice conditions!

From SlowJoe on Wed, Sep 07, 2011 at 17:14:34 from 75.109.104.60

That's a good photo, they never get me while completely airborne. Probably because I never am!

From JG on Wed, Sep 07, 2011 at 17:25:13 from 66.168.207.228

Thx Joe, an advantage of not pushing too hard in Miles 4,5, & 6 is being photo ready in the last quarter mile! lol

From I Just Run on Wed, Sep 07, 2011 at 18:58:31 from 67.79.11.242

If nothing else, that race was worth getting the photo...!

From timp on Wed, Sep 07, 2011 at 21:49:25 from 99.110.188.230

where's this photo I keep reading about?

From JG on Thu, Sep 08, 2011 at 00:22:24 from 66.168.207.228

Just my new profile pic Tim, nothing special, but they caught me airborne, which I was a large part of the last 200 meters, as I had not pushed that hard, so I threw the hammer down at the finish to pass a handful of people. This race was the first of 5 consecutive weeks races for me, all more geared as a part of my training than going after PR's, although I will go for one in a 5k Saturday, just won't taper for it, so no loss if I don't get it ... just a way for me to make sure I get some faster miles in.

From timp on Thu, Sep 08, 2011 at 08:47:21 from 144.188.24.33

I just needed to reload --- good pic!

good luck on the 5K this weekend

From flatlander on Thu, Sep 08, 2011 at 17:29:10 from 198.207.244.102

That is a fantastic result -- mid-summer temperatures by our standards here in Houston. There's nothing quite like running out of gas in hot weather, I wouldn't worry too much about it. Plus, with chip timing you probably never would have seen your competition anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

Cool weather ... still a little humid, but cant complain!

1/2 mile hill intervals on pavement with focus on downhill speed, then a 3.5 mile cooldown on trail.  Wanted to do a few more, but opted for colldown miles on trail.  Downhill intervals are fun, but getting back to the top is brutal, I might need to hire a driver for this workout!  :)

 

Split Time El Gain El Loss Avg Pace
0.5 0:02:35 0 199 5:11
0.5 0:04:45 203 0 9:01
0.5 0:02:32 0 177 5:04
0.5 0:04:36 180 0 9:13
0.5 0:02:27 0 186 4:55
0.5 0:04:35 190 0 9:13
0.5 0:02:36 0 193 5:09
3.5 0:38:31 432 253 11:00
7 1:02:40 1,005 1,009 8:57

Vertical Feet Climbed - 2011 Miles: 1000.00Ghost GTX Miles: 7.00
Comments
From I Just Run on Thu, Sep 08, 2011 at 11:59:38 from 67.79.11.242

I could come and carry you up the hills on my bike :-)

From JG on Thu, Sep 08, 2011 at 12:16:12 from 208.54.64.207

Only if you attach a sidebar IJR, that is fully equipped as a bar! :). I think I am going to try again today for more reps, Oct 22 is all about being able to endure 18 miles downhill cruising, and then being able to hang on for 8 more miles in the 7 minute range. Maybe you could ride next to me in the marathon & carry my water and let me ride the bike when no one is looking! Lol

From I Just Run on Thu, Sep 08, 2011 at 12:19:46 from 67.79.11.242

Man...I wish I were going!

From SlowJoe on Thu, Sep 08, 2011 at 17:48:26 from 75.109.104.60

Look at that speed! You have some serious power. Looks like the other guy in your picture realized that a bit too late!

From JG on Thu, Sep 08, 2011 at 18:13:36 from 208.54.64.205

Thanks Joe, I did kind of fly by that guy and a few others before they knew what hit them. However, those red numbers above reflect more the power of gravity than the power of JG! :)

I am sitting on top of that hill again, trying to convince myself that I can run up and down until it gets dark! Of course, the longer I procrastinate on my phone, the shorter that time becomes! Lol

From I Just Run on Thu, Sep 08, 2011 at 18:18:07 from 67.79.11.242

Turn that phone OFF and go for it JG...!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.003.006.50

1/2 mile hill intervals, 6 down, 5 up, 1 mile cool down.  Planned on a little longer cool down, but legs were pretty spent.  2 more intervals than yesterday, but shorter cool down.  Also backed off down hill pace a tad, but increased up hill a tad.  About 30 second rest recoveries at both top & bottom.

Split Time El Gain El Loss Avg Pace
0.5 0:02:41 0 182 5:23
0.5 0:04:19 189 0 8:40
0.5 0:02:42 0 188 5:24
0.5 0:04:33 183 0 9:09
0.5 0:02:38 0 197 5:15
0.5 0:04:25 200 0 8:51
0.5 0:02:40 0 202 5:20
0.5 0:04:23 202 0 8:49
0.5 0:02:36 0 190 5:12
0.5 0:04:20 187 0 8:40
0.5 0:02:33 0 198 5:03
1 0:11:37 129 27 11:37
6.5 49:30 1,171 1,225 7:35

 Time for beer & Football!

Vertical Feet Climbed - 2011 Miles: 1200.00Ghost GTX Miles: 6.50
Comments
From Dan on Fri, Sep 09, 2011 at 10:36:46 from 208.54.35.157

Hey good run! The football game was good too. I am in FL now, thanks again for the race invite- next time right? Looks like you had a solid race after all though!

From JG on Fri, Sep 09, 2011 at 11:01:15 from 66.168.207.228

Thanks Dan. Yeah, great game ... Saints let me down on the last play though! The race was good & a solid training effort ... we both would have PR'd if we were pacing each other ... but there are bigger goals in the future than running PR's while training for a future target race! I am excited for your race in 8 days, I have another month of being sore before I can get excited for mine! :)

From I Just Run on Fri, Sep 09, 2011 at 13:08:32 from 67.79.11.242

How many more of these down hill runs will you do before you're race? Nice to see how your time dropped on the last couple.

From JG on Fri, Sep 09, 2011 at 13:25:48 from 66.168.207.228

Not sure, I am still trying to figure out what I am going to run today! I would like to do one per week, my legs are definitely feeling back to back days! Tomorrow is a fast 5k, but next Saturday is a trail half marathon that has 5,000' of climb & descent, so one more time before that. Needless to say, I won't have any time goal on that one! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Marathon training should have been 10miles, 5k race tomorrow should have been day of rest.  Split the difference and settled on 5easy trail miles.  Guess i will be running long on Sunday to make up for it!

Vertical Feet Climbed - 2011 Miles: 400.00Ghost GTX Miles: 5.00
Comments
From Dan on Sat, Sep 10, 2011 at 11:56:39 from 208.54.35.246

Hope your race is going well!!

Race: Vinings Downhill 5k (3.1 Miles) 00:18:34, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.003.1013.70

A great day! Fast course, but Mile 2 was tough!  My son was running this race too, and he wanted to go for a sub  20, with his backup goal of sub 20:15, as that is what is needed to be subseeded at Peachtree next July 4.  I knew this should be a PR race for me, but with all the hill work I did this week, I tried to do the noble thing and asked Alex if he wanted me to pace him to a sub 20 on the drive to the race.  My legs cringed when he said 'no, I got it, go for your PR'

We got there about 15minutes early, did some stretching and downhill strides to warmup.  The race starts off with a big downhill to wake your legs up, or should I say put them in a state of shock! I gave him the best pacing advice I could offer and wished him well.   

My stretch goal was sub 18, but did not honestly think that was possible on tired legs, that is a 5:45 pace.  My secondary goal was to try to hold under a 6:00 avg pace, which would also insure i got a PR.

First mile was fast, i took advantage of the big hill, and hit the Mile mark at  5:40.  This is pretty much where I wanted to be, but I immediately knew a sub 18was out of the question, as that was the biggest downhill, and shortly into Mile 2 there was a big uphill and then a long flat section.  My Mile 2 split was 6:22, i was very happy with this.  Mile 3 started with another decent size uphill, but the last 0.8 miles of the race was pretty much downhill.  I started pushing harder at start of Mile 3, knowing that when I crested the hill it would be smooth going from there.  

Just before Mile 3 I was able to pass the runner I had been trying to reel in.  Unfortunately, after him there was no one close enough to set my sights on, but the thought of not getting passed by anyone helped me keep pushing.  Mile 3 split was 5:50, it had lots of downhill! i finished the last 0.14at a 5:09 pace, which is pretty strong, but my legs really never felt like they had another gear, which usually they do in the last 1/4mile.  I was pleased with 18:34 &a new PR.

I ran back about 100 yards from the finish where I could still see the clock &look for Alex.  Right on cue at about 19:45he came into sight and was looking strong.  I started yelling for him to put the hammer down and get the sub 20.  He was cruising past people and making me really proud! My yelling got louder!!

He finished in 19:55! He was totally psyched ... and considering he has only been ruuning 4 months, so a pretty awesome time for a inexperienced 14 year old!   

Something tells me that by next year we will be racing each other! Today, we both won 1st in Age Group   :)

 Ran a mile cool down after the race & then 9.6 miles at a 9:30 pace in the afternoon.

ST-6 Racer Miles: 3.10Ghost GTX Miles: 10.60
Comments
From SlowJoe on Sat, Sep 10, 2011 at 15:10:43 from 75.109.104.60

Wow, yeah it won't be long before he'll be at the finishing line waiting for you!

Congrats on the PR and the eye-popping speed. Sounds like a fun race.

From Andrea on Sat, Sep 10, 2011 at 15:37:27 from 67.177.21.60

NEW PR! Congrats to you AND your son!

From Mattrow on Sat, Sep 10, 2011 at 17:20:27 from 8.22.13.222

Nice race. I don't know how you keep finding all these down hill races. You should be ready for your marathon.

From JG on Sat, Sep 10, 2011 at 20:23:30 from 66.168.207.228

Thanks Joe, hopefully there will be a 6 month period I can actually race him before he is waiting for me at the finish line! Maybe he will offer to pace me to a new PR! lol

Thanks Andrea, PR's are always fun, watching my son achieve his goal had a lot more meaning than my own time!

Matt, it was def net downhill, to the tune of net 330', but there was also 240' of climb, mostly between the 1 mile mark and the 2.3 mile mark! Best way to train for a downhill marathon is to find downhill races, but I run all types, Next weekend is a trail half that has almost 5,000' of drop ... and climb! :)

From I Just Run on Sat, Sep 10, 2011 at 23:33:42 from 166.205.14.56

Dang...! You guys are both fast. I don't know who to congratulate the most....just kidding...congratulations Alex...! :-)

From allie on Sun, Sep 11, 2011 at 12:17:04 from 24.10.191.18

PRs all around! congrats. sounds like a fun race.

From flatlander on Sun, Sep 11, 2011 at 20:15:32 from 198.207.244.102

JG, congratulations to both of you. If Georgia is at all like Texas it is still pretty warm, so you can go ahead and take a few seconds off of that time to get below 18, because that is where you will be the next time you run one in regular temps.

From timp on Mon, Sep 12, 2011 at 09:25:28 from 99.110.188.230

great PR to both of you guys!! Well done

From Dave S on Mon, Sep 12, 2011 at 20:51:28 from 4.253.100.74

Wow that's fast! Nice job to you and your son!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I looked at my Garmin activities page, and realized that after my since my 18 mile run on August 12, I have only done 1 run over 10 miles, that was 12 a couple weeks ago.  So I decided to mix it up today with some more miles.  I also biked 16.6 miles today.

 I biked 8.3 miles to Lake Lanier Islands at 15 mph.  I decided to explore a little to try to make the run more interesting ... I ran a couple miles of boat docks, on the golf course, roads, trails, through a campground, along the rocky shore line, and on some horse trails.  Variety kept me distracted, and sure enough I got in my planned 15.  I then rode 8.3 miles back at 15.7 mph.

Pretty good workout, I am tired!

http://connect.garmin.com/player/113665903

Vertical Feet Climbed - 2011 Miles: 730.00Ghost GTX Miles: 15.00
Comments
From timp on Mon, Sep 12, 2011 at 09:22:46 from 99.110.188.230

great workout day JG!

From I Just Run on Mon, Sep 12, 2011 at 11:37:42 from 67.79.11.242

This was a good workout! It makes my 2 mile run and 12.5 mile bike today seem pretty wimpy :-(

From SlowJoe on Mon, Sep 12, 2011 at 11:40:54 from 132.3.53.68

Nice 15, big day all together. You really did run up and down the docks!

From JG on Mon, Sep 12, 2011 at 12:05:46 from 71.59.27.33

Thanks guys. Yeah Joe, it was early in the run and I kept hoping someone was going to invite me out on their boat and get me out of the workout, but i just got a lot of strange looks! This is my new favorite place for long runs because of the variety, and you are always within a mile or 2 of a water fountain or cooler on golf course. Running on fairways is my favorite surface, but i did get yelled at by some old guys smoking cigars ... I just waved and kept running! :)

From Dan on Mon, Sep 12, 2011 at 19:04:14 from 208.54.7.134

Nice run- looks like a fun route, or at least challenging so like you said that can keep you distracted in a good way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

80 deg/50% ... not too bad.  I think we have next 3 days hitting 90 & that will be it for the year!  Forecast high of 72 for Saturday, hope that is accurate, as I have a super hilly trail Half with close to 5,000' of climb & descent.

My legs are feeling the higher mileage, but they felt a little better as the run progressed.  As a mens of measuring my improvement, I decided to look at my St. George splits from last fall where I got my BQ with a 3:20:49 .... my fastest split was 7:05 & I only had 8 miles where I went under 7:20 pace.  I am pretty excited about this, as 6:30 miles downhill have become relatively easy for me ... so I conclude I am light years ahead of where I was.  The only question now is how my legs are going to respond the last 8 miles after cranking out 18 faster miles ... and that is something I guess we never know until race day!

Was happy with today's run, just wanted 8 minute miles.  I saw a friend walking there dog at the 3 mile mark and walked about half a mile with her ... and got to refresh my water bottle from her fridge!  Every couple miles from there I took about a 30 second breather to hydrate.  This helped my pace to be a little higher while staying relatively comfortable.

Split El Gain El Loss Avg Pace
1 201 154 8:26
2 165 239 7:49
3 173 103 7:54
4 43 3 7:47
5 86 122 7:44
6 122 66 7:54
7 44 120 7:28
8 0 77 7:17
9 68 48 7:20
 Summary 902 932 7:44

 PM  -  Went to Alex's cc meet  and did 14 strides of about 115meters each on the football field, totaling 1mile, OAP: 4:53

Also ran some around tghe course to cheer Alex on, but not counting that!  Course ended with about  350 meters on the track, so I met him at 400 meters to go, clock read about 18:50, so I told him to put the hammer down and go for the sub 20, and then proceeded to chase him around the track egging him on.  probably the most obnoxiour (or supportive)parent there depending how you look at it.  He has a relatively good kick & finished strong , but crossed in 20:01.  Guess i should have met him 20meters earlier!  lol  Still  a great race for him, much tougher course than last Saturday, and alot hotter.  He was mad he missed by a second, but i told him he got an A for effort in my book, being only 6seconds off his Saturday time.  Meeta are fun, makes me wish I was in high school again!

Vertical Feet Climbed - 2011 Miles: 900.00Ghost GTX Miles: 10.00
Comments
From Dan on Tue, Sep 13, 2011 at 19:52:13 from 208.54.85.145

Love the cold water bonus. Nice hilly miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Minor Details!

Well, I excitedly went to register for Boston this morning as it opened up to those who beat their qualification time by 10 minutes ... unfortunately they updated the requirements to state, 

"Important Note:  the 59 seconds allowed for qualifying times aren't applicable for those registering before Monday, September 19."

Yep, that excludes me!  Guess I get to try again Friday, when it opens up to those who beat their time by 5 minutes!  It will be interesting to see at what point it sells out, and if they will provide any statistics as to what percentage full the race capacity is at the close of each wave.  I am positive I will get in as I will be one of the faster ones registering in the BQ minus 5 minute registration window, but I am sure there are thousands of people that did not qualify by more than 5 minutes, that are anxiously awaiting to see if they will be granted entry!


Comments
From flatlander on Wed, Sep 14, 2011 at 13:40:43 from 198.207.244.102

Good luck, from one Friday guy to another. Sorry about the 59 seconds.

From I Just Run on Wed, Sep 14, 2011 at 22:46:25 from 71.41.149.142

I hope both of you get in! Maybe it's good I didn't qualify since I'm sure I'd be competing with both of you to get in :-)

From SlowJoe on Thu, Sep 15, 2011 at 10:21:34 from 132.3.53.68

I think you guys will both be good to go, but good luck. You can fill me and Preston in on all the lessons you learned for next year!

From derhammer on Thu, Sep 15, 2011 at 12:25:48 from 192.156.110.39

Sounds like a lot us will be there! Congrats. I, too, am very curious as to at what point it fills up this year. Hopefully, they will provide the stats. Too bad they don't have a running count of registered runners.

From JG on Thu, Sep 15, 2011 at 14:32:25 from 71.59.27.33

Thanks guys, I am not to concerned about getting in ... I just hope most who qualified get in! I did read an article which stated they will not be releasing any stats, at least while registration is still open. I can understand that, but really think they should provide stats after as to what percent it was full at the end of each registration wave, and what the final cutoff for qualifying time ends up being. From what I can surmise, it is the fastest times that will get in next week, but they really are not clear as to how that is affected by age groups.

Anyway, in fairness to those that are trying to qualify for 2013, they should really provide stats so that people can make a realistic determination on what they need to run to realistically get in, because even though they are tightening the standards by 5 minutes next year, I still think it will sell out before registration closes, meaning the slower qualifiers will still get blocked out even with having reached the new qualifying standard. My goal is a sub 3:05 in October, so I plan on being 20 minutes faster than the new standards ... in the event I elect to run it 2 years in a row. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Another day of rest ... Yea!

Will be rested for my trail Half this weekend ... and the cooler temps!  :-)

Going to Roger Daltry concert tonight.

I have been offered the opportunity to be a pace leader for the 3:45 group (8:30 pace) for the Soldiers Marathon in Columbus, GA in November.   I think this would be a fun experience and a great way to get a long training run in ... although I am not too sure how I feel about running 26.2 three weeks after racing a downhill marathon at all out speed. 

 I have a day to think on it.

Went out for an easy run for lunch ... 2.5 miles to a 6" Subway Italian value meal ... took a little detour on the way back to get a couple more miles.  Low battery popped up at Mile 6, so I threw down a faster last mile just in hopes of recording the whole run ... which it did.

Split El Gain El Loss Avg Pace
1 71 39 8:15
2 54 0 8:25
3 47 62 7:58
4 14 98 8:17
5 0 23 8:27
6 65 0 8:13
7 35 69 6:47
 Summary 286 290 8:03

 

Vertical Feet Climbed - 2011 Miles: 290.00Ghost GTX Miles: 7.00
Comments
From I Just Run on Thu, Sep 15, 2011 at 22:11:36 from 71.41.149.142

7 mile run is a rest day...dang I have a long way to go :-(

I hope you can do the pace group thing. I've been in two races that said they were going to have pace groups and for some reason both didn't. Both occasions I was really looking forward to the help. I ended up running with Mr. Garmin both races and it was kinda lonesome!

From JG on Fri, Sep 16, 2011 at 00:24:58 from 208.54.64.137

Gaga, well, the 7 miles was an afterthought to my original post, but they were easy ones, until my watch went on the blink the last one! If you pick the right marathon at the right time, I would love to help pace you to a BQ, not that my effort level would be any less than yours, but it would be fun!

From timp on Fri, Sep 16, 2011 at 11:34:06 from 144.188.24.31

How was Tommy last night?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Boston registration submitted!  Read an interesting article that projects that reg is already over half full.  Based on submission confirmation numbers, which are issued in chronological order, they were up to over 9,000 registrations just a couple hours after opening up to those who beat there times by 10 minutes.  This morning it opened up to the 5 minute group, my submission number, which was issued at precisely 10 AM, was 10,968 ... there are approximately 20,000 slots issued to qualified runners.  Of course, this could be a farce, because I don't think anyone can confirm the first submission granted was number 1 ... but they are definitely progressively going up in number, one at a time!  lol  I think it may sell out today .... but if it does not ... there will not be many slots left when it opens to all qualifiers next week.  I wish this was not the case, and hope that all that got a BQ and wish to get in ... do!

 Still debating if I will run today ... cool weather in the low 70's ... but I am doing a super hilly trail Half in the morning.  Probably a few miles later just to loosen things up.

Comments
From SlowJoe on Fri, Sep 16, 2011 at 15:17:11 from 132.3.53.68

Good luck, it'll be interesting to see where the cutoff comes. Although when the qualification times go down next year, it's anyone's guess once again. Sounds like you have almost a sure thing though.

From JG on Fri, Sep 16, 2011 at 15:44:59 from 71.59.27.33

Thanks Joe, I am not too worried as I have a 10 minute cushion, but would be on pins and needles if it was much less. You are right, it is anyone's guess, but even next year I would shoot for a 5 minute cushion, as history has shown every year more people try to get in & are training harder to do it. I think you are definitely on track for a sub 3 ... it would be an atrocity if anyone running a sub 3 did not get in ... that ought to be an exception to the rule! Lucky for me I am an old man and still improving, so I should be able to run any year I want to, as long as I can stay injury free! It kind of blows me away to be able to say that, as honestly it was just a year ago that I wasn't even sure I was capable of a 3:30 ... which at the end of the day, probably would not have been fast enough to get me in this year anyway! Watching everyone steadily improve is fun, it is definitely a sport which rewards determination, consistency, and hard work! I wonder if the same applies to golf, I would really like to play on the senior tour in my retirement! lol

From SlowJoe on Fri, Sep 16, 2011 at 15:48:41 from 132.3.53.68

Thanks for the encouragement on the BQ front. That is also what I like about running: you don't need to have talent, just need to put forth effort and you'll get faster. Golf, on the other hand -- even when I used to play a lot, I could shoot 77 one day and 93 the next. @#$%ing golf!

From JG on Fri, Sep 16, 2011 at 15:56:43 from 71.59.27.33

Ha! I am still waiting for that One day when I actually shoot a 77! @#$%ing golf is right!

From I Just Run on Fri, Sep 16, 2011 at 16:04:05 from 67.79.11.242

All this talk about Boston is making me excited, oh yeah I'm not going :-( but I am happy so many I know on the Blog are! Ha ha... I see golf still frustrates you Joe :-)

From SlowJoe on Fri, Sep 16, 2011 at 16:06:46 from 132.3.53.68

I tried to play a couple weeks ago for maybe the second time in the past year, and shot a 98. Now I remember why I don't play anymore.

It's funny, being on the blog, I look forward to races I don't even go to like St George and Boston, just to see how everyone does and read about it.

From Kelli on Fri, Sep 16, 2011 at 19:56:14 from 71.219.67.175

I thought it would fill up the first day with the early birds!!! Shows what I know. I do not even really gt how it all works.

From Dan on Fri, Sep 16, 2011 at 20:27:31 from 24.209.83.20

Interesting on the Boston numbers. I will likely will get shut out unless the stars align and my day tomorrow gets me a big PR. I keep wanted to run a marathon out in Utah to see how 3/4 of FRBers do it :)

From JG on Fri, Sep 16, 2011 at 20:51:32 from 71.59.27.33

Dan, You will not get shut out, you will rock that course tomorrow, then all you have to do is get to a computer & sign up. The way it works, it can not sell out in the middle of a registration wave ... if they hit capacity, they will accept the fastest times within that wave. Therefor, your window to submit your time is up until 10 pm est Saturday, that is when this registration wave closes. If there are still spots open, registration will reopen Monday morning to all qualifiers, and will remain open all next week, regardless of how many applicants they get ... they will then determine which fastest times get in.

So ... the long and short of it ... register tomorrow afternoon with your time, and you should be Golden! Eat some pasta, drink liquids and get to bed!!

You need a sub 3:15 to get your name in the hat tomorrow ... anything faster helps! A 3:10 would guarantee your entry!! Run your race brother, you have it in you, your training has been rock solid, believe in it!!!

From Kelli on Sat, Sep 17, 2011 at 00:20:08 from 71.219.67.175

Dan, if you are reading this right now, GO TO BED!!! But, I agree. You for sure have a 3:10 or better in you. GOOD LUCK!

That is interesting on how the Boston thing works. Since we are not going next year I had not really paid attention. Is that how it is going to stay OR will it be changing after 2012? It will be interesting to see what the cut-off time ends up being. How long does registrations stay open?

From flatlander on Sat, Sep 17, 2011 at 12:05:53 from 76.31.26.153

Interesting BQ stuff. I am just under the 5-minute mark, so if the Friday wave fills it up I might not get in.

From JG on Sat, Sep 17, 2011 at 16:32:07 from 71.59.27.33

Flat, it is pretty much a mystery, but i think anyone that gets registered by today should have a pretty good chance.

Joe, yep it will be a mystery next year to, even with the time standard dropping 5 minutes, I think a 5 minute cushion is the thing to shoot for. It would be an atrocity if anyone ran a sub 3 and got shutout! That ought to be am asterisk.

kelli, I think it will pretty much stay the same, but they may do some tweaking after analyzing this year.

Race: Race for the Fallen (13.1 Miles) 01:33:45, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

Fun trail Half Marathon, basically a training run for Oct. marathon.  Started out in 5th and held that for the first 4 miles, when I was joined/passed by a good friend who was also running.  He really helped me out pushing the pace from Miles 4-8, where I had to do frequent 'bursts of speed' to stick with him.  We chatted some, but that was killing me going up the hills!  Had I been out there alone through this section, there is no way I would have maintained the pace he carried us to.  We passed one guy in this section ... the other 3 were never in my sight after Mile 2 of the race.

At Mile 8, he briefly stopped for water, and I continued figuring he would be right behind me, as he only stopped a few seconds, surely he was no more than 10 yards behind me ... this happened to be on a brief downhill pavement section, which I strided out, figuring it was my turn to pull the load for a bit.  I realized he was slowly dropping back, and at about 8.5 the trail took a looping turn, so when I saw him about 50 back, I yelled out for him to keep pace with me!  I was just about to slow down a little and wait for him, when I saw another runner only about 20 yards behind him running strong.  I felt bad because I really wanted to wait and run with him, but by the time he would have caught me, the other guy would have been out in front and off to the races.  I figured if he had it in him, he would pace with the guy passing him in pursuit of me.  I held pace and continued on.

 Sure enough, next time I looked back, the guy was about 50 behind me & my friend about 20 behind him ... I kicked it up a notch as I did not want the guy getting closer!  For the next 4 miles I played a little game of cat and mouse with him ... every time he got within 50 yards, I would throw in a burst of speed after rounding a corner ... so by the time he saw me again, my lead would have increased.  This happened at least 6 times ... I know he had to be pushing hard as he was closing the gap on me ... but my spurts would just lengthen it back out.  Had to be frustrating for him, and I figured if he ever put down enough to catch me, I would crush him in the last half mile.  I fought off the urge to let him catch me just so I could race him at the end, and held the comfortable lead to the end.  His pursuit really helped me keep the effort up the last 4 miles, again ... if I had been out there alone, I would have run the same pace, but without all the surges ... which made it a more beneficial training run ... forcing me to maintain pace when I was more winded/fatigued from the sprints.

 All in all, I was pleased with the pace, effort, and result - and it was good race prep for my marathon.  The weather was totally awesome ... mid 50 at start, low 60's at finish.  I am happy when I am running in cooler weather!!

Ghost GTX Miles: 13.10
Comments
From SlowJoe on Sat, Sep 17, 2011 at 15:56:32 from 75.109.104.60

Great race, and congrats on the AG win. Sounds like a lot of fun when you have a couple of guys to race with like that. Hopefully you can get that same thing going in your full next month. Looks like you are right on track.

From Kelli on Sat, Sep 17, 2011 at 20:53:47 from 71.219.67.175

That does indeed sound like it was a lot of fun! NICE JOB!

From I Just Run on Sat, Sep 17, 2011 at 22:23:03 from 166.205.14.141

Way to go KG...! I'm amazed how you can control your tempo and then have that burst if speed when needed. That's got to give you a lot of confidence in running. I typically feel I'm running (no matter what the race) at the top of my capacity maintainable for the distance and if I expend a burst of speed I'll burn out prematurely :-)

From seeaprilrun on Sat, Sep 17, 2011 at 22:33:50 from 205.172.12.229

I am impressed with how tactically you ran that race. Surging is something I have such a hard time with--I just like to rock steady--changing gears takes practice and finesse. Great tune-up race!

From timp on Sun, Sep 18, 2011 at 11:53:52 from 99.110.188.230

great racing JG!

From JG on Mon, Sep 19, 2011 at 11:54:40 from 71.59.27.33

Thanks all for your kind words!

SJ - I hope so, marathon is only 300 people, some competition out on the course certainly helps one perform their best!

Kelli - It was lots of fun! :)

IJR & April - Surging is something I have never really done before, but I have read it can be effective, I did not have a choice if I wanted to keep pace with my friend, and then hold the other guy off! Trail races are different, very hard to guage what you are capable of based on pace, as I had no idea what time I could run this course in. As a result, I really could not use my Garmin to push myself as I normally do ... and luckily there were some other runners in my vicinity that served that purpose, and helped me maximize my training effort!

Tim, Thx ... I think I gained 'racing' experience as much as anything, one cannot underestimate the value in pushing forward, when your body wants to pull back. This was a really good exercise in that, as I am sure I am going to face that mental battle many times in my marathon!

From Mattrow on Mon, Sep 19, 2011 at 12:57:17 from 8.22.13.222

While I was reading your race report I kept thinking how many times can this guy surge. Good job

From JG on Mon, Sep 19, 2011 at 14:52:25 from 71.59.27.33

Thanks Matt, I guess that is probably a result of playing competitive soccer for 30+ years! 90 minutes straight of nothing but surge efforts ... of course, with opportunities to relax a little more in between. Just a theory, never really thought about it before ... but I think next time I am racing and need to surge ... I will just imagine myself playing soccer! lol

From flatlander on Tue, Sep 20, 2011 at 12:41:55 from 198.207.244.102

Really great tactical race there. You should be set at this point.

From Dan on Tue, Sep 20, 2011 at 22:52:16 from 24.209.83.20

Jon- great race!! Impressive on those trails and you know why I blamed you for that hill :)

Isn't it funny how we react when another runner comes up on us? Looking forward to running with you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.600.000.000.0021.60

Perfect Recovery Day.  Met a friend at the Greenway at 7 am, who is a guy in his 60's, a Vietnam Vet with a foot disability, but a dedicated runner.  We ran 7 miles at a 12:30 pace.  Upon return to the parking lot, met another friend at 8:30, who is striving for a BQ, using the Galloway walk/run method.  She runs for 4 minutes, then walks for about 20 seconds.  We ran 14 miles at an average running pace of 8:30.  I just stopped my watch for the walk breaks. 

While I am not a big fan of the walk/run method, this was probably perfect recovery for me after racing 13.1 yesterday.  I was out on the path for almost 4 hours, and completed my first ever training run of over 18 miles, even if it was slow and a little unconventional.  I have read before that time on your feet running is more important than pace on long, slow runs.  Not sure how the walk/run affects the mileage value, but figure the distance had to be beneficial for me in preparation for my marathon.

 Afternoon recovery:  Football & Beer!

Ghost GTX Miles: 21.60
Comments
From I Just Run on Mon, Sep 19, 2011 at 11:17:10 from 67.79.11.242

Oooo good milage today! Hey, I realized why you're so fast...You're always running on air. I can see this in all of your profile pictures. You're feet are never on the ground. It seems both of my feet are on the ground in all of my pictures :-(

From JG on Mon, Sep 19, 2011 at 11:58:58 from 71.59.27.33

Thx IJR ... I was surprised they caught me like that again! Pictures are usually from the finish line where I am in an all out sprint, which makes me airborne ... but this time I just kind of cruised in as no one was in front of or behind me, and I really had no time goal ... just a hard effort, but no need to kill myself in the last 100 yards! Maybe subconsciously I knew there were cameras,and strided it out more than usual! lol I don't think they would catch me like that in the middle of the race! :)

From timp on Tue, Sep 20, 2011 at 13:04:30 from 144.188.24.32

nice long run JG!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Dear JG,

This is to notify you that your entry into the 116th Boston Marathon on Monday, April 16, 2012 has been accepted, provided that the information you submitted is accurate.

Sincerely,

Boston Athletic Association 

 6 mile progressive run with 1 mile cooldown at 9:45 pace

Split El Gain El Loss Avg Pace
1 65 19 7:56
2 0 75 7:17
3 64 36 7:35
4 22 28 7:28
5 48 71 7:13
6 68 0 6:52
 Summary 266 228 7:23

Boston Adizero Red Miles: 7.00Vertical Feet Climbed - 2011 Miles: 250.00
Comments
From I Just Run on Mon, Sep 19, 2011 at 11:13:47 from 67.79.11.242

Uhhh...I hope the "information you submitted" is accurate... :-) I wonder how may people try and get in with bogus information?

From Steam8 on Mon, Sep 19, 2011 at 11:28:28 from 166.70.55.77

Wooo hooo! I just registered too. I HOPE I get in. It would be fun to meet you!

From JG on Mon, Sep 19, 2011 at 12:04:16 from 71.59.27.33

IJR - Lol ... probably a few! Luckily, I know that they do confirm your race result before they send out that email!

Steam, I am pulling for you! I would be on pins and needles all week, hopefully they let you know very shortly after registration closes at 5 on Friday!! My fingers are crossed, you deserve to be there!! Also, will be praying for you that your Dr has encouraging words for you today!!

From Mattrow on Mon, Sep 19, 2011 at 12:52:42 from 8.22.13.222

I am glad for you. Just just wish I could join you.

From Dan on Mon, Sep 19, 2011 at 18:45:10 from 24.209.83.20

Congrats!!

I am in too! I hope Steam makes it as well :)

From SlowJoe on Tue, Sep 20, 2011 at 10:20:49 from 132.3.53.68

Congrats, JG - well-deserved notification!

From derhammer on Tue, Sep 20, 2011 at 12:59:00 from 192.156.110.34

Congrats - we will all have to get together for lunch in Boston.

From flatlander on Tue, Sep 20, 2011 at 13:24:18 from 198.207.244.102

I got in too! Forgot to put in on my blog, not sure what that says about me. Nice celebratory run there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

5 @ 8:20 pace, 1.5 @ 9:40 cooldown

Boston Adizero Red Miles: 6.50
Comments
From I Just Run on Wed, Sep 21, 2011 at 11:47:30 from 67.79.11.242

good

From JG on Wed, Sep 21, 2011 at 11:50:47 from 71.59.27.33

My name must have appeared on the Lone Faithfuls box on the right!

Thanks, I feel better now! :)

From I Just Run on Wed, Sep 21, 2011 at 11:56:02 from 67.79.11.242

Ha ha...I figured since your entry was so short you didn't want any blog conversation so I kept my response short and to the point :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I am establishing a new pace, which I will call High Sensory Pace - dedicated for runs exploring new trails, enjoying scenery, and just reflecting on life with creative thinking.  Something like a 'slow down and smell the roses theme'! Or yes, otherwise known as a Recovery run!

 Today that pace was 9:25.  7 miles around the trails at George Peirce Park.  Looping asphalt trails evrywhere, mostly shaded through forest, around some ballfields, and some dirt trail offshoots for a couple miles.  It was a cool run, lots of path intersections, didn't know where I was half the time, but they all loop back together at some point.  Very convenient to having access to cooler, a good place for a 20 miler.

Tomorrow will be Hill repeats, rest Friday, 10 mile race Saturday ... then maybe a long slow run Sunday to cap off a good mileage week.  30 Days to go, and the last 14 won't involve much.

Boston Adizero Red Miles: 7.00
Comments
From I Just Run on Wed, Sep 21, 2011 at 23:28:25 from 166.205.14.49

Wow, even your recovery runs seem exciting. I went out for what I was going to call a recovery ride today (about 28 miles) and intended to go about 15 mph. Well after about 10 miles of dried up cow pastures I got board and started peddling! The further I rode the faster I rode...l need more patience!

From JG on Thu, Sep 22, 2011 at 00:43:36 from 208.54.64.216

That happens to me almost every recovery run I do, hence I am making a new game of it. Hope it will help me build mileage, as I can't endure running harder all the time!

From SlowJoe on Thu, Sep 22, 2011 at 09:47:29 from 75.109.104.60

Nice week you have going. A 10-miler sounds fun, that is a race I'd like to try one day.

From JG on Thu, Sep 22, 2011 at 10:39:54 from 71.59.27.33

Thx Joe, yeah I think 10 miler is a good racing distance! It is one of the many races put on by ATC, which is free to members. There is also a 5 miler, so a double loop course. I am going to run the first 5 with my son at a sub 7 pace, and that hopefully crank it up a notch for the next 5 after while my son drinks gatorade! In any event, it should be a real solid 10 mile marathon pace run! Oh, and I will get a PR ... since I have never raced that distance before! :) One year I would like to run it in under an hour ... I guess I should add that to my long term goals!

From derhammer on Thu, Sep 22, 2011 at 15:39:29 from 192.156.110.39

Nice run - wow, another race? You are a racing fiend. I am always so caught up in my training that I am afraid to race. Though I do have a 10k coming up in a couple weeks.

Good luck with your 10 miler!

From JG on Thu, Sep 22, 2011 at 16:53:27 from 71.59.27.33

Thx DH ... they are more targeted training workouts for my marathon than they are races. Just a way to make sure I get in some longer goal pace runs ... or faster, so goal pace feels easier! You will rock your 10k! Good Luck!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.005.507.50

I was looking at my mileage and noticed that yesterday I passed double the miles I ran all last year.  I ran  a Garmin report and realized that I have run over 3 times the distance ytd, as last January to October I only ran 400 miles.  I still struggle with higher miles, last week was the first time I put together 50+ mile back to back weeks.  I hope to make that a string of 4 weeks, before starting the taper for my marathon ... so at least they should be coming at a good time.

It will be interesting to see how this 'triple' the mileage pays off in my marathon.  It better pay off big in the last 6 miles, or I may never run over 30 mpw again!  Oh well, as they say, "trust your training" ... so I guess I am off to do some suicidal hill repeats.    

----------------------------------------------------------------------

Goal was to keep overall avg pace under 7:00.  This made me keep pushing on the uphills.  At the end of 5 down/5 up half mile inervals with approx. 190' elevation change, my overall AP was 6:57, so mission accomplished.  The two mile cooldown skews the data that mattered to me.

This is the identical workout I did Sept 8, except I did a longer cooldown, so I added a column with the splits from 9/8 ... overall I ran stronger ... unfortunately did not wear HR monitor on 9/8.

I purposely ran my 5th downhill interval at an easier pace, trying to find a pace I was comfortable at sustaining for a much longer period of time.  I was probably still a little fast, but my goal in the marathon is to be able to run about 7 of the steeper downhill miles around 6:00 to 6:10/mile.  I ran the last interval for my fastest time - 4:48  woohoo, time to cooldown!

Timing was perfect, after last downhill interval the sirens started going off advising people on river they were doing a water release from the dam ... which is a couple miles from where I stand, because I do this workout on a road that goes from the road at top of dam down to a parking lot at the base of the dam.  Why is this significant?  Because when tey release the water from the depths of Lake Lanier into the Chattahoochee river the water rises very quickly, and with that the temperature by the river colls down like 10 degrees ... you feel like you are in air conditioning!  So I ran on a trail along the river for a mile, before starting my mile journey back up the trail to my car at the top.

Split Time Avg Pace 9/8 Pace Avg HR Max HR
0.5 2:42 5:23 5:23 140 155
0.5 4:16 8:36 8:40 153 164
0.5 2:38 5:16 5:24 149 161
0.5 4:18 8:35 9:09 159 169
0.5 2:40 5:20 5:15 149 161
0.5 4:13 8:29 8:51 157 170
0.5 2:37 5:14 5:20 155 170
0.5 4:20 8:40 8:49 158 170
0.5 2:52 5:42 5:12 148 169
0.5 4:14 8:31 8:40 157 168
0.5 2:24 4:48 5:03 157 171
2 21:23 10:42
141 163
7.5 58:37:00 7:49
149 171


Vertical Feet Climbed - 2011 Miles: 1200.00Ghost GTX Miles: 7.50
Comments
From I Just Run on Thu, Sep 22, 2011 at 11:22:02 from 67.79.11.242

Noooooo not the "suicidal hill repeats" ... oh, what are they anyway?

From JG on Thu, Sep 22, 2011 at 13:20:04 from 208.54.64.206

Ok, I have sat at the top of this hill contemplating life long enough! Time to run up and down it til I puke. Lol

Does that answer your question IJR

From I Just Run on Thu, Sep 22, 2011 at 13:32:22 from 67.79.11.242

Ahhh...How about a nice bike ride instead?

From JG on Thu, Sep 22, 2011 at 16:49:57 from 71.59.27.33

Better yet, how about a motorcycle ride?

:) Workout complete ... I have a new slogan ...

"c'mon Heartbreak Hill, show me what you got!" I know, a little corny, but it helped me get up the end of every uphill interval! :)

From Steam8 on Thu, Sep 22, 2011 at 19:00:24 from 166.70.55.77

I can't believe you passed double the miles that you ran last year! That is so great!

How fun to be running along side the river when they release the water from the dam. That has to feel good!

From Dan on Thu, Sep 22, 2011 at 20:16:40 from 24.209.83.20

Hey.... Trust your training ;)

From flatlander on Thu, Sep 22, 2011 at 20:17:43 from 76.31.26.153

Holy cow, a 4:48 pace on the last one? Were you rolling down the hill in a barrel? That is one impressive workout today.

From SlowJoe on Thu, Sep 22, 2011 at 23:12:40 from 75.109.104.60

Yeah, I echo Flat, you were killing it down the hill. Great overall pace given the up and down.

From JG on Thu, Sep 22, 2011 at 23:38:35 from 71.59.27.33

Thanks all, I figured 5:15s down & 8:45s up would get me my 7 ... the ups were definitely harder, the entire half mile is incline & pretty steep! Best news of day, Alex ran a 19:57 at his cross country meet, only 4 seconds faster than last week, but he really wanted to break 20! :)

From timp on Fri, Sep 23, 2011 at 20:46:12 from 99.110.188.230

nice repeats JG! very good stuff. I need to start doing hill repeats again- thanks for the inspiration.

See you tomorrow morning!

From seeaprilrun on Sat, Sep 24, 2011 at 11:42:12 from 68.103.248.97

Wow you were really killing those downhills! Nice workout!

From JG on Sat, Sep 24, 2011 at 12:22:08 from 71.59.27.33

Thanks April ... my legs were definitely still feeling the effects of it in the race this morning ... which was more a continuation of my training than a race! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 @ 8:45 to shake things out & loosen legs up for tomorrow.  Hopefully legs will have some more life in them in the morning, as I don't think they would have given me much more tonight if I asked!

Adidas Marathon TR Miles: 3.00Ghost GTX Miles: 3.00
Comments
From I Just Run on Fri, Sep 23, 2011 at 22:47:24 from 71.41.149.142

JG...You're a racing machine! You're like me in the liking the thrill of competition! I wish I had as many races to choose from :-) Do good tomorrow as you always do and have fun...!

From JG on Sat, Sep 24, 2011 at 00:02:33 from 208.54.64.182

Did someone say race? I thought it was a training run! :-)

From I Just Run on Sat, Sep 24, 2011 at 00:05:14 from 166.205.14.96

My bad..! I thought you raced every weekend!

From JG on Sat, Sep 24, 2011 at 00:13:45 from 208.54.64.182

Lol. Oh I am racing, but supposed to be treating it like a training run. It is a 5/10 miler, running first loop with Alex hopefully sub 7s. On my own the second loop, may turn it up a notch :-)

From I Just Run on Sat, Sep 24, 2011 at 00:31:57 from 166.205.14.96

Ok...I haven't lost it completely... "Have fun!" would be the appropriate comment.

From seeaprilrun on Sat, Sep 24, 2011 at 11:42:43 from 68.103.248.97

Have a good race!

Race: ATC 5/10 Miler (10 Miles) 01:09:22, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

This was a great 5/10 mile race put on by ATC, 2 loops for 10 miler.  This was pretty much designed to be a solid training run for me, and it served that purpose well.  My goal was to run 10 sub 7 miles ... and I accomplished that for the most part.

Alex ran the 5 mile, so we paced each other the first loop.  He had two classic lines ... first at 3.2 miles he said he was dying (he is used to cross country 5ks & has never raced over 5k ... I thought the timing of that comment was funny.  Second, at about 4.5 miles, he said, "I gotta take a crap, gotta go" ... at which point he proceeded to drop me!  He finished in 33:59, avg pace of 6:47, and won 1st in his Age Group.

Mile 6 was lonesome, lost my running buddy & no one else around, alot more people do the 5 miler.  Pace dropped off a little here.  Got passed somewhere in Mile 7, so picked it up a little.  My legs were really stiff from Thursdays hill workout, I kinda checked out mentally at the 7 mile mark & figured I would take an easy mile so I could finish strong ... I was really surprised I actually held onto a 7 minute pace here for Mile 8, as I was not really in the game & concerned about my legs.  Mile 9 I got passed by an ATC competitive team female, so I went stride for stride with her for a 1/4 mile.  Maybe she did not like that, as she quickened the pace & I fell in behind.  I knew she was an experienced runner that would finish strong, so I just tried to stay within 20 yards. 

In Mile 10, she passed a runner, who I drafted behind for a while.  He looked back and told me drafting was free.  I told him to just keep in striking distance of the girl, and I would repay the favor at the end.  About a 100 yards later, he said she was pulling away, so I passed him and told him to cmon ... he was hurting ... he didn't.  I gradually closed the gap from 20 to 10 to 5 strides ... then waited to see my son, to turn it on.  He was about 200 meters from the finish & told me it was time to sprint.  Well, I did not actually sprint cuz this was a training run, but I did make the pass and lengthen the lead to the finish. 

I forgot I had turned Autolap off on my last training run, so had to use the Garmin player to record my split times.  My Garmin said I ran a 6:50 pace & covered 10.15 miles, for purposes of my mile splits I just spread the extra distance over each mile, based on where I had a data point.

1.02     6:55     6:55

2.03     7:09     14:04

3.03     6:46     20:50

4.05     6:52     27:42

5.09     6:53     34:35

6.10     7:16     41:51

7.09     6:56     48:47

8.10     7:03     55:50

9.14      6:51   1:02:41

10.15    6:41   1:09:22

Glad I ran the 10 miler, but there were times I was thinking why didn't I just do the 5!  Well, obviously I need the mileage ... but I think it is also a good thing I did not have to race my son the last 1/2 mile, not sure I would have liked the result, and never would have heard the end of it!  It was great to be able to run the first half of my run with him though!

Oh, and I also met fellow FRB blogger Timp, that was cool, and I think we are both doing the ATC 10k next weekend.  Maybe I will chase him for as many miles as I can! 

Ghost GTX Miles: 10.00
Comments
From SlowJoe on Sat, Sep 24, 2011 at 15:42:59 from 75.109.104.60

Sounds like a fun time. One of these days I need to run a race as a training run instead of putting myself through terrible pain every time!

Nice running as well, especially your son! I wish needing to crap could inspire that kind of kick for me!

From timp on Sat, Sep 24, 2011 at 15:59:05 from 99.110.188.230

Great meeting you and your son, JG! And very good training run

From I Just Run on Sat, Sep 24, 2011 at 19:39:18 from 71.41.149.142

Well done JG...! Sounds like it was a lot of fun :-) That's cool running with your son! Another race next weekend...You're an animal!!!!

From JG on Sat, Sep 24, 2011 at 19:51:44 from 71.59.27.33

Joe, it is a little easier when there are like 10 local races around here every weekend. They really help me to get my faster tempo runs in.

Tim, thanks it was great meeting you, glad your foot allowed you to cut loose a little, that had to feel good!

Preston, rumning with Alex is the best part. Two races next weekend, I mean training runs! 10k on Sat, 13.1 on Sunday. Have not convinced my son to go those distances yet though.

From Hamdog Alum on Sat, Sep 24, 2011 at 22:20:15 from 68.185.190.140

Can't wait till the day I can run with my son. Not sure I'll be able to handle loosing to him though :)

From Dan on Sun, Sep 25, 2011 at 22:01:07 from 24.209.83.20

Well done JG- nice all the away around and you had more sub 7 miles than above! Good day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

8 with Alex at 8:20 AP 

PM - 4.5 easy, agilty run, 3 miles around shoreline of lake and 1.5 on trail that loops around point.  AP -9:37.  Shoreline running involved lots of rocky sections which required lots of lateral movement.  This would be fun on fresher legs at a faster pace, a really good soccer crosstraining trek.  

Ghost GTX Miles: 12.50
Comments
From SlowJoe on Sun, Sep 25, 2011 at 18:04:10 from 75.109.104.60

Excellent way to recover!

From I Just Run on Mon, Sep 26, 2011 at 11:03:31 from 67.79.11.242

Shorelines and lakes...humm, I've got black asphalt and dusty fields :-)

From JG on Mon, Sep 26, 2011 at 12:31:57 from 71.59.27.33

It is worth checking out the Garmin link, pretty funny, it shows how low the lake is right now ... I was actually able to run onto some small islands which usually are not accessible without swimming!

http://connect.garmin.com/player/117242046

From I Just Run on Mon, Sep 26, 2011 at 12:46:03 from 67.79.11.242

That's pretty cool!!! I only know one other person who can walk on water :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

Woke up this morning definitely feeling the effects of 87 miles in the last 9 days, including both a trail half marathon and a 10 mile races.  All though neither of theses were all out race efforts, they were definitely 23 miles of hard running at marathon pace effort.

I decided on a day of rest, but got in 3.8 miles of easy pace, soft surface running, hoping that effort might provide some recovery benefit without putting additional stress on my legs.  The jury is out on that one, but I am trying to include more light mileage, easy running days for recovery, to try to help keep my mileage up and eliminate having too many goose eggs.

I will probably go to evening Spin Class and put forth light to medium effort, just to help flush the legs out some more while giving the joints more rest.  I have been really slack on attending Spin class the last 4-5 months, and it played a huge role in getting me ready for St. George last year.  I am hoping I can ramp that back up in the last month before my marathon to work some different muscles while keeping my cardio up, while my legs get rested and stronger. 

This will be my last week of high mileage, ending with 19.3 miles of marathon pace running Saturday and Sunday.  I am already at the highest mileage in September that I have ever run in a month & will surpass the 200 mile mark.  Granted, it would have been nice to have 3 consecutive months of this mileage before my marathon ... but at least I got one and it concludes 9 months of the most consistent training I have ever done ... so finally I will get to run a marathon where I can't say I didn't really prepare for it ... I am still nervous about the last 10 miles though!

Weekend weather forecast, High of 68, Low of 45, both days! Could it be true?  :)

Ghost GTX Miles: 3.80
Comments
From seeaprilrun on Mon, Sep 26, 2011 at 23:44:53 from 205.172.12.229

Looks like a beautiful run in your profile pic! I am always nervous about those closing miles in a marathon--they hurt, even in a good marathon. Sounds like you have a good recovery plan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

 Easy 9.7 at 9:40 AP, slowed down whenever I saw HR over 140, avg HR 126,

Legs felt like they were carrying 20 pund weights, felt better as run progressed.  Think I am going to keep them easy miles all week

PM - Spin Class followed by an easy 3 @ 9:10 pace

---------------------------------------

Nice to seethe BAA release this detailed info in a timely manner, looks like 1:14 better than BQ is what was required this year.  With the time standard getting 5:59 faster next year, it would be cool to see it not sell out in the first two weeks, and allow people to run fall, winter marathons to get in on a first come, first serve basis ... as this is the way it worked traditionally up until 2 years ago!

 From the BAA Website

Outline of performances accepted into the 2012 race

September 26, 2011 -- The Boston Athletic Association today notified applicants of their acceptance into the 2012 Boston Marathon. This year and for the first time, the B.A.A. implemented a new registration process for eligible qualifiers whereby the fastest runners in relation to their qualifying times were able to submit their entry on a rolling basis.  Acceptance was based on performance rather than on a first come, first served basis.  The 116th Boston Marathon is on Patriots’ Day: Monday, April 16, 2012.

  • 23,521 applications were received during the two weeks of registration.
  • 20,081 applicants have been accepted or are in the process of being accepted, pending verification of qualifying performance (14,780 from Week One; 5301 from Week Two).
  • 3,228 applicants were unable to be accepted due to the large number of eligible qualifiers who submitted an application for entry combined with field size limitations.
  • An additional 277 qualifiers who had run 10 or more consecutive Boston Marathons were also accepted.
     

Those who had a verified qualifying performance of one minute, 14 seconds or faster than the eligible standard for their age group have been accepted into the race.

2012 Men's Qualifying Performances and Accepted Times

Age GroupStandard eligible to submit an applicationQualification times accepted through and including
18-34 3hrs 10min 3hrs 08min 46sec
35-39 3hrs 15min 3hrs 13min 46sec
40-44 3hrs 20min 3hrs 18min 46sec
45-49 3hrs 30min 3hrs 28min 46sec
50-54 3hrs 35min 3hrs 33min 46sec
55-59 3hrs 45min 3hrs 43min 46sec
60-64 4hrs 00min 3hrs 58min 46sec
65-69 4hrs 15min 4hrs 13min 46sec
70-74 4hrs 30min 4hrs 28min 46sec
75-79 4hrs 45min 4hrs 43min 46sec
80 and over 5hrs 00min 4hrs 58min 46sec

2012 Women's Qualifying Performances and Accepted Times

Age GroupStandard eligible to submit an applicationQualification times  accepted through and including
18-34 3hrs 40min 3hrs 38min 46sec
35-39 3hrs 45min 3hrs 43min 46sec
40-44 3hrs 50min 3hrs 48min 46sec
45-49 4hrs 00min 3hrs 58min 46sec
50-54 4hrs 05min 4hrs 03min 46sec
55-59 4hrs 15min 4hrs 13min 46sec
60-64 4hrs 30min 4hrs 28min 46sec
65-69 4hrs 45min 4hrs 43min 46sec
70-74 5hrs 00min 4hrs 58min 46sec
75-79 5hrs 15min 5hrs 13min 46sec
80 and over 5hrs 30min 5hrs 28min 46sec

 

“We are humbled by the desire of so many dedicated athletes to run here in Boston,” said Tom Grilk, B.A.A. Executive Director. “We will do all we can to be worthy of their interest and make every effort to make running here an experience that runners will continue to enjoy and value.”

As part of a personalized email from the B.A.A. to all of those who were unable to be accepted, the B.A.A. stated: “We appreciate your commitment to your own running, and we encourage you to continue your pursuit of running in a future Boston Marathon.”

Qualifying performances achieved on or after Saturday, September 24, 2011 will be valid for 2013 Boston Marathon registration. The 117th Boston Marathon will be held on Monday, April 15, 2013. However, please note the qualifying standards for the 2013 Boston Marathon have been tightened by five minutes for each age group.

Ghost GTX Miles: 12.70
Comments
From I Just Run on Tue, Sep 27, 2011 at 10:20:13 from 67.79.11.242

WoooHooo...now I know what to shoot for...3:16!

From timp on Tue, Sep 27, 2011 at 15:14:46 from 144.188.24.32

so they capped it at 20358? I guess then they add a few hundred charity runners or something like that. It would be disappointing to be one of those 3228 who thought they qualified and it turns out they didn't.

From allie on Tue, Sep 27, 2011 at 22:27:17 from 24.10.191.18

it's been interesting watching the new registration process play out over the past couple of weeks. while i agree that the traditional way of signing up might be ideal, it just doesn't work for this race anymore and i don't think it ever will. i think the BAA has made the process as fair as possible, as it gives the largest number of qualifiers a chance to run the race. it is sad to see the 3228 blocked out though -- maybe they will start something like st. george has with the "third time's a charm" entry -- automatic entry if you don't get in two years in a row. i guess that could get messy though...

anyway, nice job today with the double run and the spinning.

From SlowJoe on Wed, Sep 28, 2011 at 10:34:00 from 132.3.53.68

Just saw that on DH's blog - kinda surprising you only had to be 1:14 faster. Maybe everyone that qualifies with the tougher standards next year will get in...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

A few strides during Alex's cc meet, so I could see him at 7 different places.  It was a tough course, he ran a 20:28.  At  the 3 mile mark he was at the back of a pack of 6 runners when he started his move.  He passed all 5 and held them off in a sprint to the finish.  Good stuff, probably more fun than breaking 20

Ghost GTX Miles: 9.00
Comments
From SlowJoe on Thu, Sep 29, 2011 at 11:01:47 from 132.3.53.68

Awesome tactical race, I wonder where he gets those instincts?

From I Just Run on Thu, Sep 29, 2011 at 15:43:23 from 166.205.9.39

Tell Alex nice going! And hey, now you're running my kind of mileage :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles, at every mile split I threw in strides for a tenth of a mile, with no particular pace in mind ... just don't want to forget what it feels like running faster.

Split Distance Avg Pace
1 1 9:34
1a 0.1 6:16
2 1 9:07
2a 0.1 6:34
3 1.1 9:08
3a 0.1 6:37
4 1 9:22
4a 0.1 7:24
5 0.99 8:59
5a 0.11 6:20
6 0.99 8:47
6a 0.1 6:59
7 1 8:50
7a 0.1 6:37
8 1 9:18
8a 0.1 7:20
8b 0.1 10:55
 Summary 9 8:56

 

Ghost GTX Miles: 9.00
Comments
From I Just Run on Fri, Sep 30, 2011 at 11:00:37 from 67.79.11.242

I like to do those kinds of runs where I speed up for just a little bit. I'm not sure how much good it does me but it feels good!

BTW...I got the book (Run Less - Run Faster) in the mail. I be reading it over the next few days (well maybe weeks) and probably implementing it's techniques)...I'm just not sure were I should inject myself into the program (beginner, intermediate, etc.). I have added some potential races to my profile so now I need to come up with a real plan :-)

From JG on Fri, Sep 30, 2011 at 13:12:35 from 71.59.27.33

Glad you got the book ... I recommend reading the whole thing, but I jumped straight to the chapter on the training plan for the BQ time I was shooting for! lol It gives you great targeted benchmarks to see if you are on track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

9 mile loop at Suwanee Creek Park with a friend, more easy miles, 8:45 pace.  Will be tough miles this weekend ... but weather is absolutely perfect!  weekend high of 67 & low of 41!  Should be 48 at race start tomorrow for 10k & 42 on Sunday for Half!  Sweet!!!  Would be sweeter if I had tapered & was actually racing all out, but these are just marathon pace runs, maybe a tad faster ... looking more for solid back to back workouts... than an all out effort that wipes me out.

 PM - I was feeling a little nervous about running 19.3 miles hard this weekend, so I went out for a little drive.  I purchased my sub 3 hr marathon shoes, then went to a nearby local park & ran a 1.5 mile paved loop around a lake @ 8:15 pace.  This weekend will be perfect for breaking them in, and since I know they are fast, I no longer have to worry about running fast this weekend!  :)

Adios Miles: 1.50Ghost GTX Miles: 9.00
Comments
From timp on Fri, Sep 30, 2011 at 14:32:09 from 144.188.24.29

nice miles this week!

From Steam8 on Sat, Oct 01, 2011 at 10:30:50 from 166.70.55.77

Did the new shoes help? I love running in new shoes! You are pumping out the miles. I wish my foot would feel better so that I could start to train for BOSTON! Yeehooo!

Race: ATC Cartersville 10k (6.2 Miles) 00:40:37, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.506.200.000.009.70

Good bye September, Hello October!  Temperature at race start: 50 degrees - WooHoo!

 September was by far my highest mileage month ever & the first time I broke 200 miles (224).  No taper for this race!

This weekend races conclude my ramped up mileage marathon training, taper starts Monday.

The goal for today (and my half marathon tomorrow) is simple, marathon pace miles at 6:50.

I spent the first 3 miles telling myself to slow down, but 6:30 pace felt very comfortable.

At the halfway point I knew I was on pace to PR & would, as I was not pushing hard.

I decided to just hold pace, and then kicked it up a notch the last 1.2, but still not to an all out race effort.  I took a minute off my PR & easily would have broken 40, if I had pushed harder.  Very pleased with my effort/time, tomorrow I won't get carried away ... 6:50 pace is the target ... and there will be some big hills that will test me on that.

Anyway, today was a big boost to my confidence, and confirmed 'Trust your Training'

Oh, how I wish I were racing St. George today, hope all fared well that did!!

Split Time Distance Avg Pace
1 6:29 1 6:29
2 6:30 1 6:30
3 6:24 1 6:24
4 6:36 1 6:36
5 6:24 1 6:24
6 6:18 1 6:18
7 1:57 0.38 5:07
 Summary 40:37 6.38

6:22

I am not sure why I am not getting accurate splits on my Garmin, it used to almost always be right on.  Alot of this course was on pathways, and there really were not too many tangents to run, and I thought I was running them well.  Timp from the blog also ran today, and his Garmin read 6.24, which is about what I expect in a 10k.  When it gets off as far as it was in my last 2 races, you really can't use the 'Avg. pace' as a guide ... as the watch said I was running a 6:22 pace,  but my actual 10k pace was 6:33 - that is a huge difference!

Ran 2 easy cool down miles with Tim, before awards, where I got a ATC travel mug ... which is actually not a bad deal because the race was free to members!

 PM  1.5mile shakeout jog

 

 



Adios Miles: 8.20
Comments
From Steam8 on Sat, Oct 01, 2011 at 14:18:39 from 166.70.55.77

DAAAANG! Congratulations!!! What a race/ what a time! Great job! Hello October...loving this weather....hating I still can't run, but glad you are enjoying!

The PR has got to feel GREAT! You are going to be on such a high all day! YAY!

From Andrea on Sat, Oct 01, 2011 at 16:23:39 from 67.177.21.60

This race should definitely boost your confidence! PR on no taper! Believing in your training is SO important - it can take you very far.

From Dan on Sat, Oct 01, 2011 at 16:36:17 from 24.209.83.20

Nice race man!! Double sweet with a PR and marathon taper upcoming. Impressive.

From timp on Sat, Oct 01, 2011 at 17:48:54 from 99.110.188.230

really nice job today!! Congrats on the PR and the AG win! It sure was a pretty morning - a perfect day for a race.

Good luck tomorrow. I wouldn't be afraid to let the reins out a little bit, like today, and let yourself see what can happen.

From allie on Sat, Oct 01, 2011 at 18:14:48 from 24.10.191.18

great race today! congrats on the PR. things are looking great for your upcoming marathon.

From JG on Sat, Oct 01, 2011 at 18:58:17 from 71.59.27.33

Thanks to all of you!!!

Steam, I can' wait to celebrate in Boston with you, you'll be back at it soon!

Andrea, it was a huge boost! Forget the miles, September included a lot of hard workouts, and it sure is nice to be rewarded for that!

Dan, I was surprised, the thought of potentially running a PR never even entered my mind until about 2.5 miles. That was not the plan today!

Tim, Yes we were blessed with perfect running weather this weekend! You did awesome. Maybe I will try to hit my 6:50 pace the first 6.9 mile, and then set a goal for my final 10k pace based on how I feel.

Allie, Let's hope so, I think I am starting to get a little anxious!

From SlowJoe on Sat, Oct 01, 2011 at 21:48:27 from 75.109.104.60

I saw the splits first and figured you had just decided to race it, but wow, you are really in a good spot if you were holding back. Very impressive, it should be a sweet marathon coming up!

FWIW, my garmin is always measuring different than everyone else's too...very frusturating!

From seeaprilrun on Sun, Oct 02, 2011 at 00:49:56 from 199.36.244.11

Awesome! 6:30 pace feeling easy is a great, great sign! Way to PR--and you weren't even racing!

From flatlander on Sun, Oct 02, 2011 at 17:47:00 from 75.220.242.19

This is a very good sign, very impressive pace. Probably better that you have to wait another year to run St. George. It was a lot hotter than Atlanta on Saturday. I think one problem with Garmin splits is that almost all courses are long, just for "good measure". If it was a Garmin problem then it would measure some courses short, and mine never does.

From Mattrow on Sun, Oct 02, 2011 at 23:25:19 from 8.22.13.222

Nice, PR with the cool to take it easy. Training sure does help.

From I Just Run on Mon, Oct 03, 2011 at 10:55:26 from 67.79.11.242

Nice running JG. It is obvious that your training methods are really paying off! I can't wait to see how your marathon goes in a few weeks. It's sure impressive how you seem to run with comfort and still continue to break all of your PR's... Keep running you're an inspiration!

From JG on Mon, Oct 03, 2011 at 12:05:12 from 71.59.27.33

Thx SJ, I feel good about where I am ... although my body is really begging taper, so I am glad that time has arrived. If my body responds to the rest like it usually does, I am excited to see what I can do on 10/22!

Thanks April, now all I have to do is run strong for 26.2 like you did, and maybe I will join you in the sub 3 club!

Flat, we were blessed with perfect running weather in GA this weekend, that helped! Tough break on the St. George heat, but you handled it like a true Texan! :)

Matt - thx, if I can run half as strong race as you just did, I will be a happy camper after my marathon!

IJR - Everyone on here is an inspiration, I can honestly say I would not be anywhere near where I am now, if it were not for this blog!

Todays weather ... low of 45 ... high of 73 ... I feel like I died & went to heaven! :)

From Dave S on Mon, Oct 03, 2011 at 12:14:45 from 4.254.223.108

Nice job on the PR! That's a great time for a non tapered tuneup race. It's looking good for the marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

No race today!  Long story/short ... I was short on sleep, feeling an onset of a cold, and the race start temp was 40 degrees.  It would not have been wise to run 13 miles fast under those conditions with stiff legs ... so I rolled over & went back to sleep.

In the afternoon, I headed out to run some faster miles, being warmer, more rested and loosened up.  Fast miles were really not what my legs were feeling, so I ran a 48 minute 10k pace with a short warmup & cooldown, this was about all I had in me.  Time to taper!

Adios Miles: 8.00
Comments
From timp on Mon, Oct 03, 2011 at 12:20:48 from 144.188.24.32

sometimes it is best to stay on the side of caution - enjoy the taper!

From I Just Run on Mon, Oct 03, 2011 at 22:12:47 from 71.41.149.142

Wait a minute...Did I miss something? Were you planning another race Sunday after your race on Saturday?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Sims Lake Park, 1.2mile loop, no Garmin.  7 laps, 68 minutes.  legs felt beter each lap.

Ghost GTX Miles: 8.40
Comments
From Dan on Mon, Oct 03, 2011 at 23:34:27 from 24.209.83.20

Garmin-less runs are great! Nice nap yesterday :) Enjoy the taper.

From I Just Run on Tue, Oct 04, 2011 at 10:39:59 from 67.79.11.242

Nice and simple...That's good :-)

From SlowJoe on Tue, Oct 04, 2011 at 14:19:59 from 132.3.53.68

Like it. Also, probably a good call not to do 13 pace-miles after a pretty good 10k effort on Saturday.

Is this going to be a JG-taper, where you don't run for a week or two and then, presto, pop off a sub-3 marathon?

From JG on Tue, Oct 04, 2011 at 14:52:15 from 71.59.27.33

Yes Dan, I need to run without it more often!

IJR - A nice and simple sub 3 would be nice! I actually rewrote my pace plan last night geared at a 2:56! :)

Thx Joe, it was a tough choice, but I think I made the right one! It is always the afterthought that makes me mad ... when I read about the race, they also had a 5k where if you beat the karhu Bear, you got a free pair of running shoes, Bear finished in 19:5?, only got beat by 1 14 year old who won in 19:4? ... so if I would have just signed up for the 5k, I would have had my first overall win (probably a trophy),and most importantly, a new pair of shoes!

Oh well, live and learn!

Funny you should ask about my taper, I came up with it last night, it officially started today with a day of rest! :)

From I Just Run on Tue, Oct 04, 2011 at 15:12:49 from 67.79.11.242

Ahhh...now I know how you do it...speak it and it comes true. So here it goes "I'm going to run a 3:16 marathon"! Wow, that was easy!!

PS...I like your new taper starts :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Wow, my second bail out in 2 days because my body said 'no', and I listened!  Thank God I should be in taper mode anyway!

This morning I was going to meet a couple friends at 7:45, they were doing hill repeats of about 0.67 miles on a cool path at Little Mulberry Park.  I figured this could be one last good hill workout.  Since they had an ongoing bet about whether one of them would complete 5, it was clear that would be the minimum I would run, which is 7 miles without any warmup or cool down.

Anyway, I awoke at 6 to go, and felt like I was fighting off the onset of a cold ... so I texted my friend and bailed!  Is supposed to be a light day anyway.

Last night I did sit down and write a 20 day plan, inspired to do so by a RW link I had clicked on, 'It's Taper Time'

http://www.runnersworld.com/article/0,7120,s6-238-244--5958-F,00.html

Following those guidelines, plan is 36 miles this week, 24 next, and 12 race week.  This is more than I usually do, by my mileage is also a lot higher than it usually is, so I think it is appropriate.  Most of the miles are easy, with the exception of a couple GMP miles ... and throwing in a few strides whenever and wherever I want!

I think I am taking today as one of my 2 off days, as I am taking a friend to the airport late afternoon.  I must say, it is really hard not to be out there running right now, awesome fall day!

I have not run my mile yet, but promise to before midnight!

Comments
From Dan on Tue, Oct 04, 2011 at 20:26:49 from 24.209.83.20

And not 1 minute past midnight sir! Hey nice writing that taper yourself. MY body does't respond if I get down below a certain point, pretty cool that you are in tune.

From I Just Run on Wed, Oct 05, 2011 at 10:47:23 from 67.79.11.242

That's good listening to your body. I think, no matter what you do for the next 20 days, you are going to run a great race...wish I could be there to see it in person!

From SlowJoe on Wed, Oct 05, 2011 at 14:31:03 from 132.3.53.68

Ah the risks of pre-blogging!

I often wonder if I'd be better off ditching the Pfitz plan and going by feel. Don't know if I'm tuned in enough to do that, but I could see benefits to simply running fast when I feel good, etc.

You might have mentioned it already but how much elevation drop do you have in this upcoming race?

From I Just Run on Wed, Oct 05, 2011 at 22:17:07 from 71.41.149.142

So the "strike through" means you bailed on the 1 mile run :-) Not worth the tiny effort :-)

From JG on Wed, Oct 05, 2011 at 22:28:31 from 71.59.27.33

Dan, noy sure how in tune I am, but trying to approach it logically.

IJR, Thanks for the vote of confidence! I wish you could be there to run it!

SJ - Preblogging strike, mile never happened! I read a great book, which stresses tweaking workouts based on how you feel, a good read:

http://www.amazon.com/Run-Faster-5K-Marathon-Coach/dp/0767928229

My marathon has about 2700 feet of drop, most of which takes place between miles 5 & 14. A few rolling hills in early miles, and mostly flat to gradual downhill the last 10 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Easy pace, 9:00, legs very stiff first mile

Adios Miles: 3.50
Comments
From flatlander on Thu, Oct 06, 2011 at 13:41:25 from 198.207.244.102

Good luck with the taper. My legs are always stiff the first mile.

From I Just Run on Thu, Oct 06, 2011 at 15:25:46 from 67.79.11.242

I now it woun't be but a couple of days and you'll be back to 100%..!

From JG on Thu, Oct 06, 2011 at 16:20:35 from 71.59.27.33

Thanks Flat.

IJR,.i.dont care if it takes 15 days, as long as I am 110% Oct. 22! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.504.000.000.005.50

7:57, 6:47, 6:46, 6:52, 6:46, half mile cool down.

Adios Miles: 5.50
Comments
From Dan on Fri, Oct 07, 2011 at 09:38:29 from 24.209.83.20

Nice job- keeping crisp as days get closer I see.

From timp on Fri, Oct 07, 2011 at 10:01:03 from 144.188.24.33

nice run JG

From SlowJoe on Fri, Oct 07, 2011 at 10:12:33 from 132.3.53.68

Really solid pace, way to keep sharp.

From I Just Run on Fri, Oct 07, 2011 at 10:59:22 from 67.79.11.242

I'm going to log a simple entry like this some day...we'll it won't be as fast. Good run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

7:49, 7:49, 7:49, 7:41, 7:35.  Legs are starting to feel fresher and better.  Ran first half of last mile at 6:40 & then went into cooldown mode for last 0.8 mile.

Adios Miles: 5.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I awoke to the excrutiating pain of a severe calf cramp in my right leg. I am concerned! am supposed to run 10 today.... heading to Spin class now instead.

 Update:  Took an epson salt soak & a friend recommended I take some Endurolyte capsule by hammer ... anyone tried them?  Interesting article:

http://www.hammernutrition.com/knowledge/electrolyte-replenishment-why-it-146-s-so-important-and-how-to-do-it-right.1274.html

Anyway, took 3, and ran my 10 miles ... without any problems.  Will stay on a steady diet of these thru the marathon, if there are no other effects.  Taking 2 more now & going to bed!

Split Avg Pace
1 8:31
2 8:26
3 8:30
4 8:27
5 8:18
6 8:23
7 7:57
8 7:30
9 7:58
10 8:28
 Summary 8:15

 


Adios Miles: 10.00
Comments
From SlowJoe on Sat, Oct 08, 2011 at 15:14:46 from 64.217.180.63

Hopefully no cause for concern if it's just a cramp...although those calf cramps can be so painful when they really seize up. I can still remember my first one in high school - ouch! Any soreness now?

From Steam8 on Sat, Oct 08, 2011 at 17:49:29 from 166.70.55.77

The only time I have had a calf cramp wake me up in the middle of the night is if I was pregnant. ha! I am sure that isn't your problem. ;)

What are you in taper for? What is your next run? Looking back at your time and miles....you are in great shape. It should be a good run for you.

From Dan on Sat, Oct 08, 2011 at 22:01:59 from 24.209.83.20

Those craps and VERY painful. Just easy back into it and make sure you are not dehydrated.

From JG on Sun, Oct 09, 2011 at 01:15:45 from 71.59.27.33

It is a mystery to me why this happened with reduced mileage and cooler weather! Not sure if there is cause for concern, but it definitely set some alarms off! Updated post, trying a supplement, and got my 10 miles in without any issue.

Steam, my marathon is in 13 days, downhill in NC mtns. Today was my last double digit run.

From timp on Sun, Oct 09, 2011 at 10:31:26 from 99.110.188.230

13 days!!

From I Just Run on Sun, Oct 09, 2011 at 18:19:51 from 166.137.137.110

Ouch...!!! Sure hope it's just a temporary thing. I'm amazed at all you know about this stuff. Thanks again for all the advice you've given me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.601.000.000.006.60

After a couple days of rest & battling a cold, this run was encouraging to me.  Taper plan called for 6 miles at easy pace (which I have determined to be 8:30).  A half mile into the run, looked at watch & was running a 7:30 pace, so I slowed down a little.  For the first time in a long time, my legs felt fresh & ready to roll.  I decided to let them go a little, as long as things felt easy.

7:52, 7:35, 7:32, 7:09, 6:36.followed by a 1,6 mile cooldown @ 9:20 pace.

Since I was feeling good, I decided to let it go a little the last mile.  Even the 6:36 pace felt comfortable and I did not feel like I was pushing things at all.  I was tempted to keep going a few faster miles and see how I held up ... but quickly reminded myself I was resting my legs to run faster/longer ... not training them to do that!  Felt good, and by keeping the mileage down, I think this still classifies as a recovery run ... tomorrow is another day of rest, but might do an easy 3, as I skipped that on Monday due to weather, having a cold, and a general lack of desire to go out and run 3 measly miles in miserable weather.


Adios Miles: 6.60
Comments
From flatlander on Tue, Oct 11, 2011 at 20:14:55 from 198.207.244.102

Glad to see the taper working for you.

From Dave S on Tue, Oct 11, 2011 at 22:50:56 from 4.254.228.147

Don't you love checking the garmin and finding that you're running faster than you thought. Glad to hear the calf is feeling better.

From SlowJoe on Wed, Oct 12, 2011 at 15:17:42 from 132.3.53.68

8:30, 6:30, meh...what's the difference?

Taper is looking good, the countdown is on!

From JG on Wed, Oct 12, 2011 at 18:44:40 from 71.59.27.33

Flat, Seems to be working, just a guessing game.

Dave, that is the best feeling, wish it happened more often!

Joe, I wish the days would hurry up & count!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run, mixed in a few strides, calf felt a little tight at end.

 8:27, 7:45, 8:24, 7:21, 8:21 ... 8:05 AP

Adios Miles: 5.00
Comments
From timp on Wed, Oct 12, 2011 at 18:55:29 from 99.110.188.230

good taper stuff JG! --

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

1 mile on tm, spin class, 2 miles on tm ... exciting

Comments
From allie on Thu, Oct 13, 2011 at 21:26:57 from 24.10.191.18

very exciting. it's a tm sandwich!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Went out for an adventurous run along shores of Lake Lanier ... water level is way down, we need rain, but it does open up new terrain!  One year I would like to run the entire shorline around the lake when it is low, but that will require some support and getting wet ... there are 692 miles of shoreline ... but I will do it!  maybe  :)

Other than navigating rocks with agility training, powering through quicksand, hurdling and ducking dock cables, and navigating water inlets ... this was a peaceful soft surface run on a beautiful fall day.  There was a nice cabin cruiser anchored in a secluded cove, no one was visible, but it was creating a nice gentle wake ... Wonder what was going on in there!  Lol

 After the first 3 miles, the remaining 5 that were out and back, were definitely less runnable!

http://connect.garmin.com/activity/121526104

 Running an ATC cross country 5k in the morning with Alex, hoping to pace him to a new PR, I am sure we will be racing each other the last tenth of a mile ... I am a little nervous about that!
 

Ghost GTX Miles: 8.40
Comments
From Steam8 on Fri, Oct 14, 2011 at 17:20:48 from 166.70.55.77

I'll have to Google Lake Lanier. Sounds beautiful, fun to run and a little entertaining, which makes the run even more fun!

Tomorrows race sounds great! Have fun and I hope you beat him that last 1/10th of a mile! :)

From Andrea on Fri, Oct 14, 2011 at 22:35:27 from 67.177.21.60

Sounds like an obstacle course race...all you need to add is some fire to jump over!

Hope you can pace Alex to a PR!

From I Just Run on Sat, Oct 15, 2011 at 15:34:09 from 166.137.138.229

Sounds like a fun run. I don't have any places as interesting to run.

Hope you can hold Alex off for a few more months :-)

Race: ATC Haunted Hustle cross country 5k (3.1 Miles) 00:19:45, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.100.000.003.10

Nice flat course on a beautiful fall day! Plan was to pace Alex to a pr of 19:30, was 19:55.  First 2 were 6:15, 6:25, he was 2steps ahead of me the whole way.  At Mile 2, my calf was feeling a little tight, so I told him to finish strong, I might not go with him.  He told me to toughen up! I stayed close, but let him go, the last thing I needed to do was find myself on the losing end of an all out sprint the last tenth.  I had told him last night we would race the last tenth, and he told me to 'bring it on!'

His pace slowed a little the last mile, but he looked over his shoulder a couple times to see how close I was.  I honestly believe that no matter how fast I would have run, he had no intentions of letting me pass him! He finished in 19:35, I was 10 seconds behind him, probably 5 at the 3 mile mark.  I refrained from a finishing kick, but he already had me beat.

I am proud of him, and actually am glad he just had a 20 second pr, the more times he gets a new pr will only motivate him to keep working harder, versus having an A+performance and having a let down in his next race.  Slow and steady is improvement is best.  His mind was mostly on his homecoming dance tonight anyway ... a much more exciting event!  Just being right behind him made him push a little harder ... the first of many times I will be chasing him I am sure!

I had a chat with the female masters winner after the race, he was listening pretty intently, she is also a trainer/running coach.  I think the conversation inspired him, because when we got in the car, he asked  me to put a training plan together for him for the winter to take him to the next level.  Good stuff, I hope he follows through with the commitment ... it will help us both improve if we are doing several key workouts a week together. 

Ghost GTX Miles: 3.10
Comments
From Andrea on Sat, Oct 15, 2011 at 17:45:14 from 67.177.21.60

He ran great! Slow, steady improvements week after week are the way to go. You didn't do too shabby either :)

I love hearing about people really starting to get into the sport. It's inspiring to me.

From Dan on Sat, Oct 15, 2011 at 20:46:39 from 24.209.83.20

Sounds like a great race all around! Good to see and like Andrea said, it is inspiring.

From Hamdog Alum on Sat, Oct 15, 2011 at 21:16:20 from 68.185.190.140

Awesome! I love seeing that kind of motivation, it's one of the reasons I love coaching. Smart move taking it easy on the calf.

From SlowJoe on Sun, Oct 16, 2011 at 12:01:59 from 75.109.104.60

That must feel great to have your son run like that and want to do what it takes to get better. Isn't he only 14? Most kids that age don't dedicate themselves like that to anything but video games. Nice running and congrats to your son.

Have a nice last taper week!

From seeaprilrun on Sun, Oct 16, 2011 at 16:51:56 from 68.103.242.223

That is pretty cool! I would be so excited if my kids got into running and we could do it together!

From I Just Run on Sun, Oct 16, 2011 at 18:09:35 from 71.41.149.142

Great motivation and father time... This is a lot of what it's all about. It reminds me of the movie Couragous. You and Alex need to go see the movie (it's showing in theatres now).

From JG on Mon, Oct 17, 2011 at 14:15:13 from 71.59.27.33

Thanks Andrea, Alex is inspiring to me ... so are you! Good luck in Philly!

Dan, it was a great race for Alex, and I was glad I was there chasing him! :)

HD, helping others improve def equals improving oneself ... and it is a lot easier! :)

Joe, yeah he turned 14 in July ... about when he started running. He has the same game addictions as most others, but his involvement in cross country & marching band as a freshman seem to be opening his eyes to other things ... let's hope that trend continues!

April, I could not have paid him to run a mile a year ago! Soccer is his first love, and I only convinced him to run cross country by telling him how much it would help his soccer fitness! He quickly learned to like it ... I guess some success is the main reason for that. I never would have guessed I would be chasing him in a 5k 3 months later!

IJR - Nothing beats quality father/son time ... we will check out that movie, thanks for the tip!

From rAtTLeTrAp on Mon, Oct 17, 2011 at 15:52:02 from 24.18.125.122

I am a litttle jealous. I'd love for my son to kick my butt in a 5k! Nice job by the way, sub 20 is nothing to be ashamed of for us old guys :)

From timp on Mon, Oct 17, 2011 at 16:05:57 from 144.188.24.33

nice seeing you guys again, JG. Good luck on your last taper week!

From I Just Run on Mon, Oct 17, 2011 at 16:38:59 from 67.79.11.242

I'm jealous too... My son (16) is going in for a major knee surgery Wednsday. It's called Osteochondritis dissecans. It's where the cartilage tears away from the bone. Very serious situation, he'll be basiclly in a wheel chair for 6 weeks and physical therepy for several months...If things go well...! I'd like to be able to run with him any distance or any pace :-)

From JG on Mon, Oct 17, 2011 at 20:18:12 from 71.59.27.33

Trap - If I recall from a previous post of yours, your son is a big man, and could kick your butt, just not in a 5k! lol I fear the day that comes true!

Tim, great seeing you too ... since Alex is quickly getting faster than me, I hope you don't mind if I tell him to set his target on you. lol You are probably safe for a good while though!

IJR - so sorry to hear that, I hope the operation goes well & he has a speedy recovery ... will add him to my prayers

From timp on Tue, Oct 18, 2011 at 09:02:47 from 99.110.188.230

JG - if he keeps at it, he'll quickly be faster than both of us.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.001.007.00

5 miles medium effort with some 1/4 mile intervals. Then went to Spin Class, got off bike after 30 min & did 2 mile progression run on TM, starting at 8:30 down to 6:30, AP 7:30

More miles than planned today, but I guess I would attribute that to nervous energy. Workout felt good & not too strenuous, which I guess is a good thing. Tomorrow rest, Wed 3 miles, Thur 2, Fri 1 ...

Sat 2:XX:XX ... God willing!

Dist Avg Pace

1 7:49

0.25 6:14

1 7:56

0.25 6:09

1 8:01

0.25 5:41

1 7:59

0.25 10:10

AP 7:46

Adios Miles: 7.00
Comments
From timp on Tue, Oct 18, 2011 at 09:05:07 from 99.110.188.230

hey that's a good no-risk way to get the nervous last taper week energy used up. Saturday is coming quickly!

From SlowJoe on Tue, Oct 18, 2011 at 10:07:01 from 132.3.53.68

Yeah, I like what you did there for a taper-week-keep-the-legs-moving run. 4 days...

From derhammer on Tue, Oct 18, 2011 at 10:57:58 from 192.156.110.39

Wow - 4 days away. Good job working on turnover.

From I Just Run on Tue, Oct 18, 2011 at 11:41:09 from 67.79.11.242

I'm sooo excited :-)

From Steam8 on Wed, Oct 19, 2011 at 13:23:22 from 166.70.55.77

Good luck! Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

30 min spin class, 1 mile on tm

Adios Miles: 1.00
Comments
From Dan on Tue, Oct 18, 2011 at 22:17:05 from 24.209.83.20

Maybe I should find a spin class.

From JG on Wed, Oct 19, 2011 at 11:34:51 from 71.59.27.33

I think you should Dan! It provides great aerobic benefit while you legs take a break from pounding. It also works different leg muscles, particularly quads, and better muscle balance means less susceptable to injury. I slacked off the last 6 months, but it is what got me my BQ last Oct 2, two weeks later I did a Century ride, and a week after that I got a 10k pr that held up until 2 weeks ago!

Last July I ran 60 miles, August 80, and September 50! but I was spinning at least 5 days per week all out, as well as other cross training, it is pretty safe to say the Spin bike was responsible for my greatly improved running times and staying injury free!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Saturday forecast: Sunny

Temp @ start, 3,900' el: 37

Temp @ finish, 1,100' el: 51

Temp of river for post race soak: Cold

Temp of beer for celebration: Ice cold!

Comments
From SlowJoe on Wed, Oct 19, 2011 at 11:15:59 from 75.109.104.60

Sounds pretty much ideal, it's gonna be a great race!

From Andrea on Wed, Oct 19, 2011 at 11:34:08 from 72.37.171.52

Perfect conditions! Enjoy the taper.

From seeaprilrun on Wed, Oct 19, 2011 at 13:23:48 from 68.103.242.223

Relax, rest, and go get that sub-3!!!

From I Just Run on Thu, Oct 20, 2011 at 10:17:11 from 67.79.11.242

Go get your GOAL JG...!

From JG on Thu, Oct 20, 2011 at 12:10:51 from 71.59.27.33

Thanks all for your words of encouragement, weather holding the same ... and I have settled on 3 days (now 2!) of complete rest before the race ... tried to run a little more in this taper period, but my body seems to respond best to complete rest! Guess that means I am getting old!!

I am feeling good about Saturday! If I am feeling good, I am going to go for broke ... versus running a 'smart 2:59:30. I am pretty sure I will finish somewhere between 2:50 & 3:10! :) & will give thanks for completing the distance with my best effort, regardless of my finishing time!

Today I will watch Alex race a cross country race ... I have told him I expect his performance to be an inspiration to me! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Ran about a mile around cross country course to cheer Alex on at difft points.  In my pep talk before the race, I told him I wanted him to dig deep and run a fast time to inspire me for my marathon this weekend.  He just smiled and said 'ok'.

He proceeded to go out and run another pr ... 18:52!  Mile 1was 6:00, 2 was 6:12.  Race finished with 350 meters on track, so i had measured off 50 meters, so I could give him a split with 400 meters to go, he hit this point at 17:35, so I yelled to him he had a sub 19in him, & to take it home strong!

He ran the last 400 meters in 77 seconds, a 5:08 pace! Wow, I was proud, i guess we will officially be racing each other at a 5k in 2weeks.  He may think he has me beat ... but I will throw surges at him and try to beat him mentally ... as I think that is the only chance I have!

As we said goodbye after the race, he looked at me and said, "I held up my end of the deal, I expect you to go sub 3, good luck Dad!" 

Ghost GTX Miles: 1.00
Comments
From derhammer on Fri, Oct 21, 2011 at 11:04:15 from 192.156.110.40

Congrats to your son,

I wish you all the best on Saturday, good luck!

From SlowJoe on Fri, Oct 21, 2011 at 11:10:48 from 132.3.53.68

Wow, how awesome is that?! You better come through now! Good luck tomorrow, look forward to the report.

From flatlander on Sat, Oct 22, 2011 at 16:39:13 from 76.31.26.153

That is great. Best of luck today.

From timp on Sat, Oct 22, 2011 at 18:20:17 from 99.110.188.230

big congrats to Alex!

can't wait to read the report JG

From Mattrow on Sat, Oct 22, 2011 at 18:38:39 from 8.22.13.222

Good luck with the sub 3. Can wait to read the report.

Race: Ridge to Bridge Marathon (26.2 Miles) 03:06:23, Place overall: 18, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

There is a reason we have back up goals, woohoo, I did it.

Struggled from the start, never felt good.  First 5miles were right on pace plan, 7min/miles ... but they were supposed to be easy, they were hard, and I knew it was going to be a long day! Marathon is a long distance, but it is really long when you are mentally broken 5 miles into the race.

I hung on for a 3:06:23 ... best summarized as a really crappy run, but a good time with a 14minute pr.  Not much cell service up here, but as I sit perched on a cliff overlooking a colorful valley, had a chance to check in.  Will add more later when I get back home, enjoying a beautiful day for now!

Report Update:

Warning!  Sorry, this is way long … I am still trying to wrap my arms around what went wrong … and why I should feel positive about this race and not be disappointed!

I had a pretty simple pace plan, which I followed pretty much to a T the first 9 miles, but this was way harder than it should have been, so the inevitable happened, my pace plan blew up!

Miles 1-6:  These are at the top of the course, rolling hills, up and down & lot of them.  The plan was a 7:00 pace, which I hit, but by the end of this section I knew my sub 3 was out the window.  I was aerobically winded & my legs were really tight, feeling achy, and not wanting to move fast.  So basically, my ‘6 mile warmup’ at a conservative effort, was taking all I had to maintain … not good!  The temp at the start was 32, and I think my legs were rejecting that & extremely slow to warm-up.  I also think the 4,000’ elevation is what was hurting me aerobically, but I was less concerned about breathing heavy, as I knew that I would get that under control.  The problem was, my legs were mot loosening up, and I was about to start 8-9 miles of downhill mega-drop … my legs had to be loose going into this, they were not.  I was not born yesterday, I knew my pace plan was toast at this point, with 20 miles to go.

6:56, 7:04, 6:49, 6:56, 7:00, 7:04

The first 2.4 miles of the course are identical to my Half marathon in July.  In July, I ran that section 34 seconds faster, and felt great … compared to the way I felt yesterday.  On the half, this is where you turned onto the forest service road, which quickly takes you to the descent … for the full, we ran 1.6 miles of hills, turned around and rant them the opposite direction, before rejoining the half course.

Miles 7-14:  Steep, steep downhill!  On stiff hurting legs … uh oh!!  Pace plan was 6:15/mile.  More or less managed this the first 3, but it was hard … I did alot of half mile repeats in the low 5’s in training for this race, 6:15 should have been easy!

7- 6:16, 8 – 6:15, 9 – 6:20

Mile 10 has some uphill, I knew I would not manage a 6:15, but figured I would run a few faster in my planning  … but that was not in the cards yesterday … I ran 3 of the downhill miles in sub 6 in July, with a lot less training.  The first 9 miles I had been just behind a group of 5 guys running together all going for sub 3 … and I think we all basically had the same pace plan as I was only about 30 yards behind them & running the same pace the first 3 downhill miles.  At Mile 10, I was done, and they disappeared, 4 of the 5 hit their goal.  Mile 11 and 12 & 13 were not any better.  Mile 14 I heard footsteps behind me & figured I had to get back on track, so I really pushed and got back down to my goal pace for that mile, but it killed me!  My legs never felt good, and the downhill was only making things worse.   Running mile 14 as fast as I did the way my legs felt was probably pretty stupid … but I was making one last attempt at jump starting my legs.

10 – 7:03, 11 – 6:52, 12 – 6:32, 13 – 7:03, 14 – 6:11

Over the identical 8.2 miles that have 2,000’ of drop, my time in July was 51:13 (6:14 pace), yesterday it was 53:53 (6:34 pace).  To put this in perspective, I ran a 10k 2 weeks ago at a 6:22 pace, which felt comfortable … on rolling hills with no net elevation change!  WTF, I was 12 seconds per mile slower than that, on the section of course that was supposed to be screaming fast, and it was anything but comfortable … when I had done ½ mile downhill intervals at a 5:15 pace that felt comfortable!!

Miles 15-26:  Pretty flat, gradual downhill (500’ drop over 10 miles), with a few small uphill sections, following a creek the whole way.  Pace plan was 7:00, but 7:10’s would have gotten me sub 3 … had I been on pace at that point, although as previous mentioned, I followed my plan the first 9 miles, but it had fallen apart the last 5.

Well, if my spirit was broken at Mile 5 (where I knew I was not having an ‘On day’ to achieve what I believe was a realistic goal … at Mile 15 my body was broken.  The first half of that mile was a continuation of the downhill, at which point the big downhill was behind us, and we had to make a left turn and run a half mile upstream, where we turned around and followed the creek downstream to the finish.  As we made the turn to head upstream, I told the guy who had been on my heels the last mile to pass, and he apologized if he had been ‘pushing’ me, I told him no worries, that was the pace I was supposed to be running to get my sub 3, but it was not my day.  He said he was going for the same, and I wished him well.  At that intersection, I had stashed a Gatorade in a mailbox, so I grabbed it and started walking so I could take a Gel and pour it into my handheld bottle.  This process took maybe 30 seconds which was not that big of a deal, but when I tried to start running again, my legs revolted.  I got passed by several people in this mile long out and back section, and was really struggling.  There was no intense pain, cramping, or major issues … my legs would just hurt all over & would not turnover fast!

Mile 16 was 8:06, (some walking to refuel) but this cannot be happening on a flat section of course with 10 miles to go!  I cannot even begin to describe the thoughts going through my head at this point, but I can say I was questioning if I could even pull out a 3:10, which was my backup, backup goal.  I will say I briefly considered throwing in the towel on my finishing time altogether, thinking it would be quite nice to enjoy an easy 10 mile jog along a beautiful scenic river.  After a mile of this nonsense, I snapped out of it at the 17 mile marker … with some quick math I calculated that if I could hold an 8:00 pace I would finish in 3:11 & surely I could shave a minute somewhere & get under 3:10 … my race was not over yet.  It was hard, but I made my legs turn over faster.

15-6:44, 16 – 8:06, 17 – 7:46, 18 – 7:27, 19 – 7:18, 20 – 7:37, 21 – 8:05

Other than passing a guy at Mile 18 who had ‘blown up’, miles 17 to 21 I was all alone, and I was getting passed in Mile 16.  While I had recovered some, I was struggling averaging about a 7:30 pace, and started falling apart again in Mile 21 …  I slowed at a water stop to take another GU and refill my handheld.  One of the volunteers said I was doing great & in 18th place … little did he know I felt like burnt toast.  Typically, I never look behind me in a race, but I was really lonely (this in the middle of national forest, there are no fans & the only runner I had seen in 5 miles had blown up!) and hurting, so I glanced over my shoulder as I had slowed to take my gel.  About a 100 yards back & gaining fast were two runners, the eventual second overall female, and a guy I know who is 48 (my age group) & had won the Masters at the half in July with a 1:22 & run this course in 3:02 last year.  There is no question he is a stronger runner than me, but I also knew he had done a tough trail marathon the week before, he is one of those crazy nuts that has done like 140 marathons … so probably not a big deal to him … but I knew he would not have his ‘A’ game.  He had casually told me at the start line he just wanted to beat 3:10, but also knew he was not going to show his cards to me … we are casual friends … and when it comes to competing for an age group award if I was in his sights, I was a  target.  With 5 miles to go, I was a sitting duck in my current state.  I tried to pick up the pace, but it just was not happening.  By Mile 22, the girl passed me, and although I could not hear Bobby’s footsteps, I knew he was close behind her.

This was my saving grace!  When you are feeling miserable and you get passed by a beautiful  woman, how can you do anything other than try to latch on!  I dug deep and did everything I could to match her stride for stride, and refused to let myself fall back by more than 3 strides. I think she was trying to bury me, because the pace kept gradually getting faster, but I stayed with her stride for stride.  While it was not easy, for the first time in the race I felt like I was starting to hit my stride.  Imagine that, Mile 24 being the first mile where you finally feel like your legs are getting warmed up.  A lot of this had to be mental, where 4 miles earlier I was questioning if I could hang on and hit 3:10, and now I was thinking 3:05 might be possible, although a stretch of my imagination.  At Mile 24 I passed her, and honestly I kept hoping she would pass me back, but I could smell the finish at this point and just tried to maintain my new found pace.  I still had no idea where Bobby was, but I guessed he would be right behind me, figuring he could pick me off in the last mile … so I kicked it up another notch. 

22 – 7:55, 23 – 7:24, 24 – 7:08, 25 – 7:09, 26 – 6:53

The last quarter mile was a loop in a cabin resort area that hosted the finish.  As I entered the grounds, 2 things became clear to me … I was not going to get 3:05 … and I had built enough a cushion that I was going to hang onto 18th place overall, so I slowed down a little and just tried to enjoy the fact and I had made it to the finish and salvaged a good day/performance … no need to collapse to shave a little time.  In hindsight, I should have dug deep, a 6:20 pace the last ¼ mile would have gotten me a 3:05:59 … but does that really make a difference?  There was a 4 mile stretch at the end of the race where I was happy with the way I ran, and that made it a good day.

0.34 – 2:33 (7:28 pace)

Bobby finished 10 seconds behind me, and the gal that saved me was another 12 behind him.  The person in front of me beat me by almost three minutes … and the 3 males that finished behind me were all in my age group … with 5th place in AG finishing in 3:08:01 … so my last 4 miles saved the day …  I would have been really bitter if I would have dropped from 2nd to 5th in the last few miles!

It was a tough day, but I hung in there and ran 85% of the race the best I could.  I think that the bad miles at 16 & 17 and 21 & 22 can in part be attributed to mental weakness, but those ‘recovery miles’ (which I will call them), probably allowed me to finish strong.  Mile 10-13 were really poor performance on the downhill , but that was all my legs would give me, it was not because I was not mentally in the game. 

There is one last thing that played a role in the huge difference between this run & my half on the course in July.  In July, it had rained the night before the race and there was some light rain during the race.  This made the packed gravel roads very forgiving and easy to run hard on.  Also, you could run in tire tracks that had pushed all the loose gravel down into the bed surface.  With the dry conditions we have had, the packed gravel road surface felt like running on concrete … with loose gravel scattered across the surface … throw in the hardened ruts & bumps … and this was nothing short of a miserable running surface.  It was like night & day from July, and when my legs hit this surface at Mile 6, all they wanted to do was cry … but they just laughed at me when I asked them to run fast.

On to Boston ... surely a couple easy recovery weeks ... but soon I will have to put my game face back on and try again.  It is easier when you are already registered for the biggest race of your life ... otherwise I would surely be questioning why I have an addiction to this sport!

Adios Miles: 26.20
Comments
From timp on Sun, Oct 23, 2011 at 13:38:00 from 99.110.188.230

Very sorry you had a bad day, JG.

26.2 is long even on a good day. It is especially hard when you "just want it to be over" early on. My last marathon was like that - just a horrible day from the beginning, but I didn't keep it together nearly like you did.

Second in AG, a 14min PR, and a 3:06 are nothing to sneeze at. Congrats on those! I read that the AG awards are homemade mugs or something. That's pretty cool.

Enjoy the fall weather in the mountains!!

From derhammer on Sun, Oct 23, 2011 at 13:57:48 from 70.113.125.159

Excellent job, JG. Way to hang in there right from the start. Looks like a beautiful course. There is no way my quads would have survived that kind of elevation drop. Time for some well deserved rest!

From SlowJoe on Sun, Oct 23, 2011 at 13:59:07 from 75.109.104.60

Congrats on a really good "off day." Shaving off 14 minutes in 1 year is kind of a big deal! Way to hang in there. Now you can set your sights on Boston for the sub-3.

From I Just Run on Sun, Oct 23, 2011 at 19:42:25 from 71.41.149.142

I'm going to ignore the comment about a "crappy run" and congradulate you on an amazing 14 minute PR..!!! Now think about how easy it's going to be to break 3 when you feel good :-)

From seeaprilrun on Sun, Oct 23, 2011 at 19:48:14 from 68.103.242.223

Bad day and you still PRed by 14 minutes and ran a 3:06?! That's incredible, and I get the feeling you fought valiantly for that PR! The sub-3 guy is in serious trouble, you will get him next time. Can't wait to hear the details!

From Mattrow on Mon, Oct 24, 2011 at 10:38:23 from 198.169.189.227

I have a number of races like that. Try and enjoy the PR of 14 minutes. I know its hard to do, after months of training with the goal of sub 3. A 14 minute PR is still a good improvement. Two years ago I had the same goal of breaking 3 at St George. I PR by about 14 minutes but missed my goal. I didn't enjoy the great new PR, as much as I should of, because I didn't go sub 3. Sub 3 will come, just try and enjoy this great acheivement.

From flatlander on Mon, Oct 24, 2011 at 11:27:37 from 76.31.26.153

JG, really enjoyed this report, very honest and analytical. Just be happy for the 14-minute PR, it puts you in a better starting corral at Boston. You are a very good runner and believe me, no runner who reads this report has anything but sympathy with what you went through. We have all had those races where nothing makes any sense. Just plan on another 14-minute PR at Boston, you just might get it.

From JG on Mon, Oct 24, 2011 at 11:56:40 from 71.59.27.33

Tim, there were a lot of positives to the day & it was an awesome weekend in the mtns!

David, it is as pretty as a course gets east of the Mississippi! In July I loved the running surface, unfortunately it felt like concrete this time around.

Joe, in retrospect, yes it was a good 'off' day, and at least with the 14 min improvement, I don't feel like my training was a waste! A year ago I would not have finished the way things were going!

Preston, 'crappy run' was maybe a poor choice of words, but I trained hard for the downhill & then could not even hold a 10k pace on that section ... that is pretty crappy ... but I survived and give thanks for the positives in the day!

April, I fought valiantly the last 4 miles ... but just tried to survive the first 22 & hoped I would finish! Bad days keep us humble & make us work harder for our next opportunity!

Matt, you are right, focus on the positives ... if we got our goals the first time we tried every time, they would not mean as much when we actually achieve them!

Flat, glad you enjoyed the report, cuz I didn't enjoy the race! lol Thank you for the compliment and vote of confidence, I am excited about the opportunity to have a chance to try again in Boston!

From Dave S on Mon, Oct 24, 2011 at 17:46:25 from 4.253.97.173

Nice job! Way to hang tough and fight it out until the end when it would be so easy to throw in the towel and jog it in. 3:06 is a great time. Congrats on a huge PR and huge step closer to 3 hours.

From Steam8 on Tue, Oct 25, 2011 at 10:17:53 from 166.70.55.77

I loved reading your report! I don't know why it is that you have good running days and bad.....and sometimes you can just start out not on your game and after pushing through you start feeling good. 3:06 is an amazing time, even though you don't care to hear that right now! I am sorry you didn't get a sub 3. I know how hard you have worked. Cheer up because Boston will be a great time to meet your goal! I would really like to be able to qualify for Boston at Boston. That is my goal. I would love a 3:30. We'll see if I can get myself in good enough shape to do it! Oh, and I hope I have a good run and don't have to hit the POPs like crazy. That is what usually kills my time! ha!

From SlowJoe on Tue, Oct 25, 2011 at 13:58:33 from 132.3.53.68

Just read all the details - nice writeup and analysis.

Definite mental toughness to finish off the last few miles like that. Most marathon bonks I've read (and in fact, my own bonk for my first full) have a point of no return, and everything just keeps getting worse with no hope of salvage.

Keep up the training, the next one will be a sub-3.

From I Just Run on Tue, Oct 25, 2011 at 15:13:36 from 67.79.11.242

Man...I've been reading all morning and finally finished the full race report. I figured out one thing, maybe I need to start thinking more when I run so I'll have something meaningful to say :-) I like all the details, I just can't seem to remember that much after I run a race. Thanks for the great report!

I was thinking after I finished reading...I would sure like to see JG, SlowJoe and DerHammer all at the same race in the next few months and all break the 3:00 mark. I think they all would do it!!!

From JG on Tue, Oct 25, 2011 at 18:24:51 from 71.59.27.33

Thx Dave, I was also thinking how nice it would be to kayak down the fast flowing creek to the finish, luckily I did not have access to one though!

Steam, reaching my goal at Boston is the plan, & you are right, that will make it all the more sweeter!

Joe, thanks ... the difference is I never really bonked, I just struggled from the first mile. If I had not backed off and had a couple 'recovery' miles, I am pretty sure I would have bonked!

IJR - I warned you! Yeah, I would gladly try to chase those guys to a sub 3!! You might have to give me a couple roping lessons first though!

From I Just Run on Tue, Oct 25, 2011 at 18:42:58 from 67.79.11.242

Roping lessions...Now that's something I know about :-) Come to TX anytime !

From I Just Run on Tue, Oct 25, 2011 at 23:34:29 from 71.41.149.142

Now that's a COOL trophy...! This one you'll keep.

BTW...I was wondering if you could get the Virtual 400 Meet advertised in the "Featured Announcments" at the right of the Blog Page?

From Dan on Sat, Oct 29, 2011 at 11:27:46 from 76.250.141.181

JG- Bro I am wayyyyy late and I am sorry about that! I have many 'excuses' but that's not important - what's the deal with your run man!! That is awesome to me and even more so in the metal toughness you showed at the end (and beginning really, it's easy to throw in the towel when we feel 'off'). Sub 3 is right around the corner. Looking forward to Boston with you!

From JG on Sat, Oct 29, 2011 at 14:57:37 from 71.59.27.33

No worries Dan, I know your reasons & my thoughts have been with you hoping for a speedy recovery! Glad you got a few in today ... and that you are working with a PT to try to resolve!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went to Spin class last night and pedaled real easy just to flush the legs out & get the blood flowing through them ... felt good & it helped.

Ran 6 miles with a friend this morning at Suwanee Greenway, 9:00 AP, couple mile around 8:30, with a few walk breaks sprinkled in.  Legs felt good, actually better than they did at Mile 5 in my marathon, so I guess that is a good sign for my recovery.

Ghost GTX Miles: 6.00
Comments
From I Just Run on Wed, Oct 26, 2011 at 15:07:45 from 67.79.11.242

Wow...so much for a week or two of recovery after a marathon. It's good to hear there are no residual problems/pains after the race :-)

From JG on Wed, Oct 26, 2011 at 22:19:48 from 71.59.27.33

IJR, I think 6 miles at 9/min pace still classifies as recovery, but I am feeling the effects of it! No real plan the next couple weeks other than running what my body gives me the green light to do ... But I am in 5k with Alex in 10 days, so I will try to be as sharp as I can for that! :)

From timp on Wed, Oct 26, 2011 at 22:42:50 from 99.110.188.230

where's the 5k on the 5th?

From JG on Wed, Oct 26, 2011 at 23:02:51 from 71.59.27.33

We are doing the 'What if' 5k in Dunwoody. I kinda wanted to do the ATC 10 miler at Stone Mtn, but Alex has had some shin splints creep up on him, so I do not want him doing anything longer than a 5k right now.

Not sure how much he will run this winter, as he just found out he made the 9th grade basketball team and is pretty excited about that ... But I will try to keep getting him out to the ATC events, so I can build up a supply of travel coffee mugs! Lol He does not turn 15 until next July, then winning his age group will get a little harder!

From timp on Wed, Oct 26, 2011 at 23:10:00 from 99.110.188.230

:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

9 @ 8:45.  Felt good, not ready to run fast, but recovery going well.  Spin class tonight.

After 30 min all out effort on bike, decided to get on treadmill to recover!  Did 2 mile progression, faster every tenth of a mile.  Started at 8:57, ended at 6:49 -felt good to turn legs over faster for a brief time.  Got back on bike for cool down song, then stretching. 

 Met a guy after class who is training for his first marathon in Feb, last fall he weighed 320 lbs & could not run a mile - pretty cool.  The Spin instructor introduced me, as she was his personal trainer last fall.  I gave him some advice, mainly on the importance of getting to the starting line uninjured ... he is already experiencing some PF issues. 

Ghost GTX Miles: 11.00
Comments
From I Just Run on Thu, Oct 27, 2011 at 16:00:42 from 67.79.11.242

How big and organized is your spin class? I've only been to two (on the cruise ship). There were only three other people and I don't think it was lead very well. I'd like to go to a "real intense" spin class :-)

From flatlander on Thu, Oct 27, 2011 at 17:22:05 from 198.207.244.102

This is a lot of miles so soon after racing, good job.

From JG on Thu, Oct 27, 2011 at 18:07:19 from 71.59.27.33

Usually about 30 people, they are very intense ... hills, intervals, tempo, sprints, repeat! Instructors are great at my gym ... I have been to a couple classes at other facilities & been disappointed.

Thx Flat, keeping them slow & easy ... but I have some unfinished business to take care of ...

From seeaprilrun on Thu, Oct 27, 2011 at 22:53:25 from 68.103.254.223

Glad to see recovery is going well. I had a buddy who stood at 250 and 3 years later weighed 135 and ran a 3:01 marathon! Very cool you offered the guy some advice.

From SlowJoe on Fri, Oct 28, 2011 at 11:04:24 from 132.3.53.68

Nice run, good to see there don't appear to be any ill-effects from the downhill pounding of your race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Back to trails at Buford dam for a beautiful fall day, 6.2 easy hard hilly miles.  Those hills are hard even when you are moving slow ... 680' vert ... 1 hour.

Vertical Feet Climbed - 2011 Miles: 680.00Ghost GTX Miles: 6.20
Comments
From timp on Sun, Oct 30, 2011 at 09:58:57 from 99.110.188.230

nice runnin

From flatlander on Sun, Oct 30, 2011 at 11:39:05 from 166.249.200.108

You bet those hills are hard, at any speed. Good job, and nice recovery.

From SlowJoe on Sun, Oct 30, 2011 at 11:43:22 from 75.109.104.60

Yeah there's no such thing as an easy hilly run, nice job.

From I Just Run on Mon, Oct 31, 2011 at 09:48:40 from 67.79.11.242

Sounds like you're getting back in the grove. Here's a (probably dumb) question. When you say 680' vertical, does that mean the maximum from lowest to highest? Do you know how the difficulity of a course is measured...or maybe that's something thats not measured since it all evens out from start to finish...?

From JG on Mon, Oct 31, 2011 at 12:50:01 from 71.59.27.33

That is total elevation climbed, so on a loop course, there is the same amount of descent. Comparing courses is debatable, but typically flatter is faster, and net downhill is faster yet ... But I think most would agree that on a up & down course, the ups take more out of you than the down gives you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Great time  volunteering as course monitor at Mile 16 of the Atlanta marathon.  I probably had the best section of the course, located in Piedmont Park with a view of Atlanta skyline.  Alex was with me and he had fun as well, we were also right by the basketball courts, so he got some practice in, as he made the 9th grade team last week.  2nd place Masters won $400with a 3:12, made me second guess my fall marathon choice! It his a hilly course, but I think I could have run a sub 3:10, as I did a 16 mile training tun on the same hills in March at a 3:05 pace, before I had established any type of mileage base.  Oh well, I dont run for money anyway, but sure would have been nice! lol

Comments
From I Just Run on Tue, Nov 01, 2011 at 09:27:50 from 67.79.11.242

I'm guessing mile 16 is a good place to see some people really begin to fade in the race. How long did you have to stay at your post...for the really slow runners/walkers?

From JG on Tue, Nov 01, 2011 at 10:11:40 from 71.59.27.33

It was really fun watching the frontrunners come by ... As well as encouraging those struggling. Every so often in the 4+ hour runners, someone would come bouncing by with a smile on their face looking strong ... Obviously they were the ones running a smarter race! :) had to stay there until the sweep vehicle came by around 11, so it was about a 4 hr shift, but I really had no responsibilities other than to cheer and encourage ... I think I had to correct 3 runners who veered right where the course obviously turned right ... They were in a slightly delirious state! One gal flew by going right, there was no stopping her, but she clearly knew what she was doing ... Which I am guessing was shaving a couple miles off the course! It was later in the race, so she was not competing for an award .... And she sped up as she ran away from me! Lol

From timp on Tue, Nov 01, 2011 at 21:04:05 from 99.110.188.230

man I saw that prize money and I'm thinking it might have to be on my list for next year. I think there will be a lot of guys doing the same thing however...

From I Just Run on Tue, Nov 01, 2011 at 21:17:30 from 166.205.13.32

I was thinking the same thing....then I remembered I'd just be one of those contributing to the prize money :-( Oh well, I can dream :-)

From JG on Tue, Nov 01, 2011 at 23:40:15 from 71.59.27.33

I briefly though about putting on my schedule for next year ... but yeah, I don't think it would be such easy pickings! My guess is the Top 3 Masters will go sub 3 ... and potentially by quite a bit! It is a hilly, tough course, and not too scenic in my opinion (at least for someone that lives here), so with one or two goal marathons a year for me ... it does not rank to high on my list!

From timp on Wed, Nov 02, 2011 at 08:21:26 from 99.110.188.230

I agree JG.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.002.006.00

Since September was a high mileage month, and October was mostly taper and recover, I realized I have not done too much speed work recently, other than racing every weekend the last 8 weeks!  Decided to do some faster miles & wasn't sure how long I wanted to run, so I jumped right into them.  Did 3 more recovery miles @ 8:07 AP with some strides of varying lengths mixed into them randomly.

First 3 miles: 6:57, 6:37, 6:22

These felt harder than they should have aerobically, but that may be because I jumped right into them without any warm up.

Ghost GTX Miles: 6.00
Comments
From SlowJoe on Tue, Nov 01, 2011 at 09:41:36 from 132.3.53.68

Nice tempo, I'm pretty sure my lungs would explode if I tried to do that right out of the gate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

While running 4 miles at my intended tempo pace of 7:15, I found myself wondering how I ever run a sub 20 5k, much less a sub 21!  At 4 miles I stopped, decided I was not enjoying my run, reset my watch & started running again without looking at my watch again ... I ran another 4 miles ... obviously slower ... but it did not matter, I enjoyed myself.

I have decided I am not going to worry about pace anymore, I am going to run when I want, for however long I want, and at whatever pace I want!  I will strive to keep one guideline in place, which was the first piece of advice I got when I joined this blog ... try to run 6 days a week, 1 hour a day, pace does not matter.  I enjoy my runs more that way!

Adios Miles: 8.00
Comments
From flatlander on Tue, Nov 01, 2011 at 16:15:05 from 198.207.244.102

A lot of us should probably do the same thing.

From Dan on Tue, Nov 01, 2011 at 23:25:51 from 24.209.83.20

I agree (of course I can't worry about pace haha)

From I Just Run on Wed, Nov 02, 2011 at 10:03:53 from 67.79.11.242

Ahhhh....That's completely contrary to my NEW training schedule...Oh well, I'll just see how it goes, I may have to revert back to my original philosophy too... I JUST RUN ... :-)

BTW...Is that you in the new Blog picture?

From JG on Wed, Nov 02, 2011 at 12:08:17 from 71.59.27.33

IJR - When training for a peak performance, a 16 week training plan is very wise ... but I do not think being concerned about training paces year round is healthy! Sometimes the correct training pace is slower, so it is counterproductive to worry about what it is ... that is the phase I am in right now.

From I Just Run on Wed, Nov 02, 2011 at 12:37:26 from 67.79.11.242

Ha ha ... I understand, I was just kidding with you :-)

Well, I thought I'd tell you this, I got sucked into a 65 mile bike tour this weekend. I briefly thought about doing the race part but decided not. :-)

I figured out your new profile picture...That's Boston Billy!

From seeaprilrun on Wed, Nov 02, 2011 at 12:49:59 from 68.103.241.53

It is still really soon after your marathon--it really does take time for your legs to recover and come back around. I think the 1 day for each mile, so 26-27 days is about right. Like clockwork, on day 27 I believe, was the first time since my last marathon that sub-7 pace was manageable for any length of time. So, that was lengthy, but enjoy some time with easy, rose-smelling runs--good for body and mind!

From Hamdog Alum on Wed, Nov 02, 2011 at 13:01:39 from 66.188.108.30

JG seeaprilrun is exactly right. Good for you for recognizing needs over wants. I'm a strong believer in run every day or atleast 6 a week and run your hard days hard and your easy days based on what the body and legs want. If after 4 miles the legs wake up and feel good then at that time decide to turn on the watch, leave the first couple of miles to warm-up the body to prevent injury without worrying about pace.

From JG on Wed, Nov 02, 2011 at 13:32:27 from 71.59.27.33

Thanks for all your comments! I have trained with expectations of hitting specific times ... I am just changing my mentality a little. Rather than racing to hit a specific time, I will race to to give thanks that my training is paying off. If there is one thing I have learned about running, it is that consistency and perseverance bring about improvement ... so I am just going to let that happen naturally rather than trying to force the issue.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.000.007.00

Speed play workout: 4 flat intervals about 240 meters each, 3 uphill about 120 meters, and 2 downhill about 120 meters ... comfortable pace in between.

 An interesting article ... 'Essential Lydiard'

http://runningtimes.com/Print.aspx?articleID=18121

My last post should not be mistaken for 'not trying to continually improve' ... I am simply going to trust my 'inner coach', and in that process I am turning off the pace feature on my Garmin.  I will still wear it, but I have set the display to show only 'total time'.

I have achieved the time goals that are important to me ... in fact I have far exceeded them ... in a years time.  The focus of training now is to improve my performance on the soccer field ... and get back to playing soccer!  Fartlek runs and building base mileage will be most beneficial to me ... pace per mile does not matter on the soccer field.

Oh and the new profile picture is a personally signed poster by Bill Rodgers, who I met last fall at a local 10k race ... the quote at the bottom by him ... which you probably cannot read ... is:

"To be a consistent winner means preparing not just one day, one month, or even one year -but for a lifetime."

I guess to summarize  ... I believe if I decide I want to run a 2:48 marathon ... I can and will ... but there are other things that are more important to me right now.  That is the time standard for elite athletes in my age group to be invited to the USA Masters Marathon championships.  That would be pretty cool, but I would still get crushed by the competition at that time.  So a more meaningful and realistic goal would be to place top 3 in the 50+ age group ... time will tell if that is something I pursue ... but for now I just want to enjoy running.  I think that fits in best with my 5 to 15 year running goals!  :)

Ghost GTX Miles: 7.00
Comments
From flatlander on Wed, Nov 02, 2011 at 13:43:20 from 198.207.244.102

Love this post (and the article). You have really thought this through and I think you will get out of it exactly what you want.

From Dan on Wed, Nov 02, 2011 at 15:18:41 from 24.209.83.20

well spoken JG. I am with you, and *will be* training the same sooner than later I hope. Love the signed poster and the quote goes with 'Relentless'.

From derhammer on Wed, Nov 02, 2011 at 16:51:52 from 192.156.110.34

JG - I too strongly believe in some "no watch" days - mostly recovery days where I can actually go out and enjoy running without worrying about pace.

As for Lydiard training I suggest reading the articles below - because even Lydiard was all about running base miles at a good enough clip - at least 70% of aerobic capacity - to constantly improve and raise the level of steady state. (I still believe running a lot of slow miles will only make one really good at running slow. But hey, that is just my experience.)

http://www.hillrunner.com/articles/article.php/lydiard_misconceptions

This is the real deal:

http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf

But you are right about running goals vs. other things in life, too. I believe I can run sub 2:50, as well. But at what cost to my family and job? I mean, I think that would take a serious commitment to reach that. Maybe 75-80 mile weeks with hard workouts. I just don't have the time at this point. There was a runner in our group who trained very hard and ran 2:46 and 2:47 - something like that - and after his last marathon he was so burnt out he took a year off. I have only seen him recently and just doing a few miles on the trail. So like everything in life, we must decide what we want and what we want to give up in order to obtain our goal.

From JG on Wed, Nov 02, 2011 at 17:11:08 from 71.59.27.33

Thanks Flat, let's hope so!

Thx Dan,That poster is framed on my wall, I look at it several times a day! :)

Appreciate the links DH ... I was not suggesting I will just run slow, in fact I do no not enjoy running slow ... but I am going to run whatever pace my body feels like, and not worry about what that pace is. There were great runners long before there were stopwatches. I probably ran faster short intervals today than I have run in months, don't know what my pace was ... and don't care! :) I am pretty sure if I was on a soccer field I would have gotten to the ball first.

From SlowJoe on Wed, Nov 02, 2011 at 20:03:59 from 75.109.104.60

Interesting turn of events. I change my mind with my training all the time, runner's prerogative. Although I would not be able to stand not knowing my pace. Good luck!

From I Just Run on Wed, Nov 02, 2011 at 22:42:54 from 166.205.13.47

Great perspective from you guys. As you have probably figured out I'm very goal driven and have gone from one goal to the next in my life. I grew up competing in the arena and continue to do that but with the realization of my abilities. Running has become a good distraction to my previous obsession but I'm sure I will peak in a year or two and then my body will tell me it's time to quit. In other words...I'll run until I run out of goals :-)

From JG on Thu, Nov 03, 2011 at 09:18:16 from 71.59.27.33

SJ, I am am sure at some point, I will utilize the pace info again, but for a while I am just going to run for the purity of the sport.

iJR - I am no less competitive, the same blood still runs through my veins! ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Rain tonight, so I did Spin for 30 min, then jumped on TM.  Started at 6.7 & bumped a notch every minute until I hit 8.7, held for 1 mile, got some water & repeated  same thing.  This gave  me a new apprecition for how I hung on & gutted out my marathon, as that was my speed for Mile 26.  1mile of that tonight was enough with a nice easy 2.5 mile progressive warmup.  I was happy when the second round was done, quick cool down on bike, and now time for some hot soup and cold beer!  There was no way to turn the speed display off on the TM, so I figured I would get a couple MP miles in ... surely  these will feel much easier in April!  :)

Ghost GTX Miles: 7.00
Comments
From I Just Run on Fri, Nov 04, 2011 at 11:11:42 from 67.79.11.242

I've tried running on the treadmill with my eyes closed but that wasn't very successful. Keep mixing it up and it will get fun!

From JG on Fri, Nov 04, 2011 at 14:07:35 from 71.59.27.33

Eyes closed ... Good gracious! I have a hard enough time taking a drink or wiping the sweat off my forhead on the TM, without feeling like I am going to fall off. Not sure I will ever enjoy the TM, but I got my daily hour in. :)

From I Just Run on Fri, Nov 04, 2011 at 14:49:01 from 67.79.11.242

Try reading...I have trouble at speeds faster than about 8:00 pace :-)

From JG on Fri, Nov 04, 2011 at 15:01:12 from 71.59.27.33

I've tried watching ball games on TV, can't even do that! I am hopeless on the TM, but it is only a necessary evil once in a while. The first half was easy, cuz spin class was going on, but when the music stopped and the room emptied, the sci-fi movie on the big screen wasn't much help!

From Steam8 on Fri, Nov 04, 2011 at 15:10:16 from 166.70.55.77

I throw on a nice chick flick and it makes my dreadmill running enjoyable! Try that! haha! I bet it makes your workout that much more miserable!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Relaxing hour run, 5k with Alex in morning ... not really in racing spirit, but hopefully I can muster up 20 minutes of race mojo in morning! We are doing this race for sole purpose of winning nice age group pottery awards as a gift for my mom!  

Ghost GTX Miles: 7.00
Race: What If 5k (3.1 Miles) 00:19:09, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.003.109.00

Nice brisk morning for a race ... luckily my legs responded a little better than they did in my runs all week.  Alex & I ran this for one reason .... to win nice age group awards as a gift for my mom ... mission accomplished!  The awards were hand crafted soapstone pottery dishes made in Kenya, as the race proceeds go to the battle of Kenyan children against Aids.  Really cool awards ... new profile pic!  :)

There was a 15 year old that went out like a rabbit ... and Alex started to follow ... I told him just keep him in sight, it was a long race, not a mile!  Alex half listened to me ... I think we were at about a 5:30 pace at the half mile ... where I told him again to take it easy (didn't want him to kill his old man!)  We hit the Mile Split at 5:52 ... about 10 yards behind the kid.

Mile 2 had some uphill (75'), and about halfway up the first hill, Alex pushed past him ... and I just tried to keep pace with Alex ... fortunately we had slowed down! Mile 2 was a 6:39 ... there was at least one other guy who was right on our heels & we were going to be in a battle for 3rd overall, as we were running 3,4,5.

Mile 3 had some up & down ... I was pushing hard at 2.5 on an uphill ... running side by side with Alex, as I could hear the footsteps & breathing of the guy behind us.  At this point, Alex started to fade a little, but he told me to push on.  I tried to encourage him to stay with me ... but he was hurting a little & wanted me to get 3rd, so insisted I go.  I kept pushing, but the guy stayed right on my heels ... Mile 3 was a 6:15.

With about a 1/4 mile to go, (a little earlier than I usually start a finishing kick) I decided it was time to try to bury the guy.  I ran the last 1/4 mile at a 5:22 pace.

I took 3rd by 12 seconds ... and Alex came in 5th with a 19:35 ... we both got 1st in Age Group.  It was a fun race ... and really cool technical shirts too.

PM - 48 minute recovery run


Adios Miles: 3.10Ghost GTX Miles: 5.90
Comments
From SlowJoe on Sat, Nov 05, 2011 at 13:53:39 from 75.109.104.60

That's a great time, especially given its proximity to your marathon. Way to score 3rd place! Congrats to both of you, those are some cool-looking awards. I just got a gym bag and dorky hat for 3rd.

From seeaprilrun on Sat, Nov 05, 2011 at 13:57:40 from 72.205.227.2

Awesome time!--and mission accomplished!

From JG on Sat, Nov 05, 2011 at 16:19:36 from 71.59.27.33

Thanks Joe, I have won my age group 3 years in a row at this race (new course this year), the awards keep me coming back. My mom loves them ... and I am sure the one from Alex will bring an especially big smile to her face!

Thanks April, never would have guessed I would run that well based on how my runs felt all week ... but I guess race mojo has a way of taking us to new levels! :)

From I Just Run on Sat, Nov 05, 2011 at 17:47:51 from 166.205.12.13

You're amazing and it looks like Alex is running in your tracks...! Great him for both of you ...!!!!!

From timp on Sat, Nov 05, 2011 at 18:36:50 from 99.110.188.230

very cool JG - great race, both of you!

From Andrea on Sat, Nov 05, 2011 at 20:41:22 from 67.177.21.60

Nice race! Way to crush the guy at the end!

From Dan on Sun, Nov 06, 2011 at 00:53:43 from 24.209.83.20

Congrats man! Way to go- nice for you and Alex.

From rAtTLeTrAp on Sun, Nov 06, 2011 at 19:05:58 from 174.255.177.132

Great report and very cool awards!

From allie on Sun, Nov 06, 2011 at 21:29:40 from 24.10.191.18

congrats on a great race! awesome job, JG.

From flatlander on Sun, Nov 06, 2011 at 21:36:09 from 76.31.26.153

That's great that you can both run so fast, really impressive. The awards look great too.

From JG on Sun, Nov 06, 2011 at 21:53:37 from 71.59.27.33

Thanks everyone, Alex gets most of the credit, I never would have been in the position I was at 2.5 miles without him! I feel very blessed to be able to race side by side with him and share the experience! Hard to believe I probably could not have gotten him to run a mile with me a year ago if I paid him!

From Dave S on Mon, Nov 07, 2011 at 12:07:15 from 4.254.221.151

Great job! Congrats to you and your son both! Those look like some nice awards.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Watching conclusion of NYC marathon, details later

Drove 25 minutes to Little Mulberry Park for a little variety in terrain ... was going to meet some friends there who were planning on 12 miles.  My 'smart phone' turned the clock back 2 hours instead of one ... so I liesurely got ready in the morning, and as soon as I got in my car, I realized I was going to be an hour late & miss them.  Decided to go anyway, as I have run there once before & there are some awesome trails.

 I figured I probably would not get in 12 on my own ... but I got lost ... and was just over 12 by the time I got back to my car!  Guess that worked out good.  Great variety ... started out with a 2 mile loop on the asphalt path around a lake, figuring I might see my friends.  No such luck, so I veered off on a hilly trail into the woods for a few miles.  Came out to a pasture on top of a huge hill, where there was a cross country course that seemed to go on forever ... basically it was just a winding path mowed through the fields & there were spectactular views.  After doing this path for several miles, I headed back into the woods.  When I came back out to an asphalt path, I asked directions back to the parking lot, they said I was close ... well, they sent me to a lot on the opposite side of the 900 acre park from my car.  I was studying the maze of trails on a map when thankfully another runner came by & told me the simplest way to get there.  Great place to run, will head back soon!

Ghost GTX Miles: 12.20
Comments
From I Just Run on Mon, Nov 07, 2011 at 11:08:34 from 67.79.11.242

I watched it too...made me want to be there. The only thing I can't figure out is how they can run 4 min. miles and I can't :-) I even counted their strides, their cadence is the same as mine :-( The only thing I can figure is their stride length is twice a long as mine, but how can that be? Most of the runners are no taller than me and their legs look normal lengths!

From timp on Mon, Nov 07, 2011 at 14:57:43 from 144.188.24.32

it was a fun race on both sides

nice milage JG

From flatlander on Mon, Nov 07, 2011 at 17:15:08 from 64.129.54.210

Getting lost while running is the best, I love it, although I never get too, too lost. I always think I know which way is north.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Went to Sims Lake Park, which has a great 1.2 mile paved loop around a lake with rolling hills, and mileposts every 0.1 miles.  I did a mile warmup, then did (10) 0.1 mile strides with equal distance recoveries.  After this took a brief water break & ran one fast mile at 5:55 ... then rounded out my hour of running with some recovery miles.  Good workout.

Adios Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

Hilly route from gym, turned around at 45 minutes.  Cooled down with Spin class when got back to gym.

Comments
From SlowJoe on Wed, Nov 09, 2011 at 10:27:32 from 132.3.53.68

Nice week you have going so far!

From I Just Run on Wed, Nov 09, 2011 at 10:34:41 from 67.79.11.242

Oh...sorry, I keep trying to read your blog reports but I can't stop looking at those cool prizes you and Alex won. They only give goofy metals and trophies down here :-(

From JG on Wed, Nov 09, 2011 at 11:19:29 from 71.59.27.33

Thanks Joe, it is really helping to just try to run an hour a day & longer on Sunday without worrying about my pace.

Thx IJR, the smile they will bring to my mom's face when we give them to her at Thanksgiving will make them priceless!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.002.000.0011.60

Sims Lake Park ... Ran for an hour ... planned on some intervals ... but didn't really feel up to it ... mentally, physically, whatever.  Decided to do a 40 minute warmup, so I got my hour in without suffering too much!  lol  After a quick water break, I ran a 6:00 mile, then cooled down for a couple miles to round out the hour.  Threw in some short sprints, but nothing worth recording, just a little soccer running simulation.  Overall, workout felt great ... after taking the first few steps ... which always seem to be the hardest.

 PM - Rogers Bridge - Went out again because it is such an awesome day out!  This is a street just down the road from where I live, which is closed to vehicuar traffic, and I recently discovered as a new training ground.  It is short (0.8/1.6 rt), but scenic as it just goes between fields & dead ends at the river.  It is great for intervals, including one short hill which is good for hill sprints, but then it is flat for the rest of the way.  I wanted to measure out a 1/4 mile & 1/2 mile for intervals ... the 1/4 is perfectly flat & straight, and the half just goes a little uphill (15') at the end ... or I guess it could be downhill at the start!  lol

After measuring out these out & my legs feeling good, I decided to do an interval in each direction ... not all out ... but a hard sustained effort.  Uphill 1/2: 5:43 pace.  Downhill 1/2: 5:33 pace.  With warm up & cool down, got in 4 miles total.

Comments
From SlowJoe on Wed, Nov 09, 2011 at 11:41:07 from 132.3.53.68

I think Sasha calls those "fat miles." Do you do them to teach your body to burn fat more efficiently, or just for fun? A lot of times I feel like just busting out with a hard effort mile but chicken out. Either way, nice run/consistency!

From JG on Wed, Nov 09, 2011 at 11:59:31 from 71.59.27.33

Joe, I don't know the science of this sport well enough ... but my goal (because I was challenged by Alex) is to try to run a sub 5 mile. So in addition to trying to build my mileage base, I am trying to throw in some fast miles & repeats here and there.

I actually think it will really help me to improve my race times. I looked at Bruce Haqmilton's pace calculator and was intrigued by the predictions with a faster mile pace ... each 'time' I input was 16 seconds faster, as I figure I can target taking a second off my pace per 100 meters ... if I ever get to the track for training:

5:36 mile = 19:13 5k = 40:03 10k

5:20 mile = 18:18 5k = 38:09 10k

5:04 mile = 17:23 5k = 36:14 10k

We will see ... but oh ... how sweet it would be to hit the last line! :)

From SlowJoe on Wed, Nov 09, 2011 at 12:07:14 from 132.3.53.68

I am intrigued by a sub-5 mile too; definitely won't happen (for me) anytime soon, but those equivalent times are something to drool over.

From timp on Thu, Nov 10, 2011 at 09:53:13 from 144.188.24.33

this will definitely get you faster JG. keep it up

From JG on Thu, Nov 10, 2011 at 11:37:45 from 71.59.27.33

Joe, Very well may not happen for me either ... but I will at least see how close I can get! :)

Tim, thanks ... I am pretty committed to running an hour day & mixing it up based on how my legs feel. Pretty easy now, true test will be when the weather turns nasty!

From I Just Run on Thu, Nov 10, 2011 at 12:51:04 from 67.79.11.242

Nice mix-up of running. I think I'm going to pick up some speed on this new RLRF program too. I'm feeling like running faster every time I go out to run now, I just can't maintain it very long (yet :-).

From flatlander on Thu, Nov 10, 2011 at 14:33:28 from 76.31.26.153

That's great to find a spot like that. Is it closed permanently?

From JG on Thu, Nov 10, 2011 at 22:56:45 from 71.59.27.33

Flat, I googled it out of curiosity, it is officially a city owned 'Multi-purpose trail' ... but you would never know ... no signs other than 'No vehicular traffic'! It just looks like a dead end road ... a lot of people walk their dogs there, and there are often people flying model airplanes down in the fields ... and then there are the high school kids, that are probably doing things they are not supposed to be doing! It is a great place for running intervals ... and if you are feeling adventurous, you can walk across a beam of an old abandoned truss bridge over to the other side of the river ... I did this one day & there is actually a park on the other side with a couple miles of trails. It is all rather mysterious in the middle of all the surrounding Urban sprawl ... but apparently there is a lot of history behind the land dating back to the early 1800 Cherokee inhabitants! Probably a lot more than you wanted to know ... but thanks for asking, I had been meaning to research it! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

LMP - varied terrain/surface, hilly, windy ... but nice fall day ... ran 1 hour.

Comments
From I Just Run on Thu, Nov 10, 2011 at 12:51:44 from 67.79.11.242

KISS running ;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.110.000.000.0011.11

A progression run run in honor of all those who have made sacrifice for our freedom!

Split 1:  5.53 miles    47:20

Split 2   5.58 miles    42:20

Sims Lake Park

Comments
From Steam8 on Fri, Nov 11, 2011 at 14:43:28 from 166.70.55.77

Love that you dedicated your run to thinking of all the veterans today!

From timp on Fri, Nov 11, 2011 at 18:47:11 from 144.188.24.25

right on JG!

From flatlander on Sat, Nov 12, 2011 at 12:20:31 from 76.31.26.153

I'm with you on that one. Good run.

From I Just Run on Sat, Nov 12, 2011 at 16:23:27 from 71.41.149.142

Me...too...!

From seeaprilrun on Sat, Nov 12, 2011 at 21:56:19 from 205.172.12.230

Wonderful!

From SlowJoe on Sun, Nov 13, 2011 at 10:56:15 from 74.196.65.182

Nice run, and a very solid week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.802.500.000.0013.30

5 easy, 2 MP (6:53, 6:43), 1.3 cool down

4 easy, 0.5 MP (6:52),  0.5 cool down 

Comments
From rAtTLeTrAp on Sun, Nov 13, 2011 at 18:50:05 from 24.22.239.183

Are you shooting for sub-3 in Boston?

From timp on Sun, Nov 13, 2011 at 20:29:49 from 99.110.188.230

you're a maniac, JG!

From JG on Mon, Nov 14, 2011 at 10:25:57 from 71.59.27.33

Trap, that is the plan!

Tim, I did take Saturday off. My legs actually feel a lot better than they did when I upped my mileage to this level in September. October was pretty much taper/recover.

From timp on Mon, Nov 14, 2011 at 10:42:09 from 144.188.24.29

keep it up - looking great far

From Hamdog Alum on Tue, Nov 15, 2011 at 12:01:44 from 68.185.190.140

Nice day of running JG. Wish I had your weather to train in this winter! This will be my first BIG mileage winter of running, so I'm hoping I can find enough footing outside not run inside too often.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Kemp Road Loop - medium effort - 7:40 AP

Comments
From I Just Run on Mon, Nov 14, 2011 at 17:47:04 from 67.79.11.242

Hey....Slow down, you just passed me on the Milage Board for the year...!

From JG on Mon, Nov 14, 2011 at 19:43:46 from 71.59.27.33

lol ... never would have known cause I don't look back! :) This one was a little longer than I wanted ... but it was a new loop ... and had to keep going to get back to car!

From Steam8 on Mon, Nov 14, 2011 at 19:47:21 from 166.70.55.77

Nice...It will give IJR something to work for. Everyone loves a little competition. We'll see who wins out for the year! I think I will take you both! ha!

From I Just Run on Mon, Nov 14, 2011 at 21:00:34 from 67.79.11.242

Ha ha....I think you'll have to look on about the 10th page to find me on the Milage Board in a few months with the "Run Less" Run Faster program :-)

From JG on Mon, Nov 14, 2011 at 21:18:31 from 71.59.27.33

Ahhh ... but if the mileage board showed biking miles, you would probably be first! You should label one of your shoes 'Bike 2012' in January, so you can easily track your biking mileage on the blog, as you post all your rides already.

From I Just Run on Mon, Nov 14, 2011 at 21:40:01 from 166.205.13.166

That's a good idea, I'll do that. I sent a request to the Blog Master to change my blog to show biking but never heard back.

From Dan on Mon, Nov 14, 2011 at 21:43:57 from 24.209.83.20

Solid 10! Well done!

From SlowJoe on Tue, Nov 15, 2011 at 09:54:27 from 132.3.53.68

Great consistency/mileage lately. You will undoubtedly start to see some great results from this.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Kemp Road Loop - This was intended to be an easier effort than yesterday.  At half way split I looked at my watch & AP was 7:40 ... so I eased off more for the return journey.  Overall AP was 7:54

Split 1:  6 miles    46:02

Split 2   6 miles    48:45

Comments
From derhammer on Tue, Nov 15, 2011 at 17:35:17 from 192.156.110.40

I sense a trend here of high mileage...:-)

From JG on Tue, Nov 15, 2011 at 21:13:15 from 71.59.27.33

Haha ... whatever gave you that idea?

My goal for my last marathon was 3 months of 200 miles, but I hate running in the summer. In September I jumped from 150 to 224 (including 5 races), which in hindsight was too much & probably contributed to my stiff legs for my marathon. But I do think it helped take me to the next level ... as my legs are much less sore than they were in September.

I now have 5 months to get ready ... and I love running in cooler weather. The plan is just run an hour a day, but if I am not sore and want to run farther I will ... so far, so good! :)

From timp on Tue, Nov 15, 2011 at 21:46:39 from 99.110.188.230

so far so good, i'd say for sure

From I Just Run on Wed, Nov 16, 2011 at 08:07:21 from 166.205.9.157

What's it like to always be throttling your speed back ? Your legs really like to go fast don't they :-)

From flatlander on Wed, Nov 16, 2011 at 11:24:36 from 198.207.244.102

I agree, way too much horsepower under that hood.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.950.000.751.008.70

Track:  Hot, Humid, Windy

Me:  Stupid

Well, I figured I would go to the track and do a 5 minute pain test ... then try to hang on for another 20 to 30 seconds to establish a mile PR, which I have never done before.  Not that I figured I would get my best time after 3 consecutive double digit mileage days, but thought it would be a good benchmark to gauge if a 5:00 mile is a reasonable goal.  Anyway, I failed the test.

I figure I should be able to run a 5:20 mile, so I set out to do 16 100m consecutive splits of 20 secdonds ... of course I started out fast and ran the first 100 in 17 seconds.  By the time I had 800 meters in, I reasoned that was good enough for today, and bagged my plan for a mile PR ... but did do a little more track work.

800 meters:  2:38  (79/79) at least I was on pace for my 5:20 mile!  :)

400 meter recovery

400 meter: 78 seconds

400 meter recovery

Mile 5:49 (88/89/90/82)  Never looked at watch, just hit lap button every 400 meters ... this was not intended as a mile PR, just fast running at a pace I felt I could sustain for the whole mile ... I did push hard the last 200 meters.

Mile cool down at 8:20

Overall I was pleased to get some faster running in on high mileage.  On a side note, just to confirm the inaccuracy of Garmin on a track, my mile time (1600 meters) showed 1.07 miles and a 5:27 pace ... which is why I never look at avg. pace while running on a track!

Perhaps over Thanksgiving Alex and I will head to a track and establish a mile PR ... although I doubt I will rest up for it, building an aerobic base is higher priority for me right now.  Having Alex on the track with me will definitely make it easier to keep pushing past the 800 meter mark!

 PM - Went out for a nice jog in light rain - medium effort - 4.2 @ 7:43

Adios Miles: 4.50
Comments
From flatlander on Wed, Nov 16, 2011 at 11:44:19 from 198.207.244.102

Interesting workout, looks like you learned a lot. I haven't tried it yet, dreading to learn how slow my mile is.

From allie on Wed, Nov 16, 2011 at 12:14:05 from 161.38.218.168

nice job today. the mile is a fun PR to go after. just make sure when you try again that it's *before* thanksgiving dinner :)

From JG on Wed, Nov 16, 2011 at 18:00:21 from 71.59.27.33

Flat, yeah I learned a 5:20 mile might be a little ambitious right now! lol Definitely made me question my goal of a sub 18 5k too ... but I will keep at it! :)

Allie, good point! Post Thxgiving run is much more likely to be real slow & easy!! :)

From SlowJoe on Thu, Nov 17, 2011 at 10:01:13 from 132.3.53.68

Next time, maybe you can go 1200m @ 5:20 pace. I think you will get there. Anyway, nice sprinkling of speed, sounds like a pretty solid workout overall.

From I Just Run on Thu, Nov 17, 2011 at 12:10:08 from 67.79.11.242

I really want to do the mile PR thing...just don't know when to fit it in. It should probably be after all this marathon training. I know you JG you just need a little competition to blow past that 5:20 mark!

From SlowJoe on Thu, Nov 17, 2011 at 12:13:25 from 132.3.53.68

I'm kinda in the same boat, I've been wanting to know my mile and 400m times but never bother to schedule it because I'm always recovering from a run or about to do a workout, etc, etc...I have all the excuses. But, yeah, maybe we do the virtual meet sometime and everyone gets a week to get it done...

From JG on Thu, Nov 17, 2011 at 14:02:26 from 71.59.27.33

Joe, great suggestion to just try extending how long I can hold the pace. Hopefully with a little better conditions & a little more rest, I can hit 5:20 for the whole mile ... then use that strategy when I go for my next goal of 5:04! :)

Might be hard to do a virtual meet with everyone having diff't race schedules ... but maybe if we give a month window? I am going to try to establish a base time this month, then try again in January.

From timp on Thu, Nov 17, 2011 at 16:24:58 from 144.188.24.33

JG -My problem with the mile is that it feels like you are going to die the last 800. Although it is over quickly.

To get that 5:04, go to track nights next May/June. You just need some others out there trying to do the same thing. There are people in the 4:30 range all the way up to the 15min range.

From Dave S on Thu, Nov 17, 2011 at 16:31:32 from 4.253.97.31

Nice workout! That's some pretty good speed especially following 3 double digit days. I'll bet with some specific focus toward it you can hit that 5:20.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.5011.30

Sims Lake Park - Ran for an hour - (5) 160 meter strides in Mile 6 - 8:15 AP

PM -Windermere Park loop from gym before spin.  4 at 7:32  AP 

Comments
From timp on Fri, Nov 18, 2011 at 09:31:09 from 144.188.24.26

big week JG - keep it up

From I Just Run on Fri, Nov 18, 2011 at 14:53:47 from 67.79.11.242

I would never run anywhere where "Wind"... is in the name!

Way to go on the milage for the week! I only have 18 :-(

From JG on Fri, Nov 18, 2011 at 15:29:46 from 208.54.35.246

Thanks Tim, trying to!

Preston, a more appropriate name would be Hillsmere Parkway!

From I Just Run on Fri, Nov 18, 2011 at 15:39:56 from 67.79.11.242

Windy and Hilly ... I'd call it "Hellsmere" :-)

From JG on Fri, Nov 18, 2011 at 16:16:31 from 208.54.35.167

Even more appropriate! I will petition the city to see if I can get it changed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.500.000.009.00

Had to do something while they put tires on car for trip.  Ran from Discount Tire to Mary Alice Park, 1mile on trail, and back.  Car was done ... woohoo.

7.5 @ 7:58 AP 

PM - Stopped at Rogers Bridge on way home to attempt to jump start metabolism to counter double serving lunch of Bejing Beef & chow mein ... and future liquid carbs.  1.5 @ 6:55

Comments
From flatlander on Sat, Nov 19, 2011 at 11:05:09 from 76.31.26.153

Very creative workout. You hare having a great running week.

From derhammer on Sat, Nov 19, 2011 at 11:11:13 from 70.113.125.159

Nice - I have been known to drop the car off and go for a run as well. It beats sitting around in a cramped waiting area with horrible coffee.

From SlowJoe on Sat, Nov 19, 2011 at 11:43:24 from 75.109.104.60

Yeah, I agree, I like your training the past couple weeks. You'll have quite the base going into Boston training if you keep this up. How are the legs feeling?

From JG on Sat, Nov 19, 2011 at 11:52:53 from 71.59.27.33

Thanks guys, it worked out well ... I hate waiting rooms & the timing worked out perfect! No down time, other than paying the bill! :)

Joe, Surprisingly my legs feel great. They were sore the whole month of September when I went over 200 miles for the first time ... and that probably was not wise to jump as much as I did right before the marathon ... but I think it acclimated my legs well for what I am doing now! Goal is 5 months at 200+ before Boston (assuming legs don't ask me to scale back) ... that should have me at a whole never level I think ... or at least hope! :)

From I Just Run on Mon, Nov 21, 2011 at 14:58:13 from 67.79.11.242

Now that's what I call managing your time...!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Cochran Shoals - ran with a group that meets every Saturday morning, mostly chatted with a gal who just ran a sub 3 in NYC ... and ran the first 16 miles with a guy from the blog who she randomly met at the start line ... who was also going for a sub 3.  About 8 of us went for breakfast after ... nothing better than a good breakfast after a run!

8.2 @ 8:20

Ghost GTX Miles: 8.20
Comments
From Steam8 on Sat, Nov 19, 2011 at 17:55:08 from 166.70.55.77

What a fun run! I bet the chatting with new friends made the time fly! I wish I had some running buddies around here to run with! Nice run!!

From SlowJoe on Sun, Nov 20, 2011 at 21:52:41 from 75.109.104.60

Wow, small world.

Nice finish to a great week.

From I Just Run on Mon, Nov 21, 2011 at 14:56:59 from 67.79.11.242

Sounds like you're hanging around the right (fast) people! I'm doing the same on the Blog hoping some of that fast stuff rubs off on me :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

18 @ 7:30 pace, felt good so just kept going, cooled down with2 slow miles at finish to hopefully aid recovery.  Never really pushed, thought about trying to finish with a  3:18 26.2, but wisely stopped at 18  as I was running on a bagel and had no GUs or liquid, other than my handheld bottle of cranberry juice! Had no idea what I was going to run when I started.

I am in PA visiting parents for holidays with my son, so yesterday was a 10 hr drive, not sure that counts as a day of rest, but there was no running. 

Comments
From SlowJoe on Mon, Nov 21, 2011 at 19:39:53 from 75.109.104.60

Nothing like a 20-miler after a 10-hour drive...I guess. Nice run at a good clip! Enjoy the trip.

From timp on Tue, Nov 22, 2011 at 07:33:14 from 99.110.188.230

nice run - very nice

From I Just Run on Tue, Nov 22, 2011 at 09:56:35 from 67.79.11.242

All I have to say is WOW ... It sounds way too easy :-) You're definitely in good shape!

From JG on Tue, Nov 22, 2011 at 10:15:30 from 71.57.246.108

Thx Joe, the last 2 hours of the drive were brutal in the dark an rain, I kept tellig myself I would rather be running the last 10k of a marathon! Of course, I stopped my tempo run at 18 miles, because I did not want to disprove that theory!

Tim, I was very happy with it, not too often I run over 10 miles at that pace.

IJR, the first 17 miles were easy, started to feel it after that. At 18, I went in a building and refilled my water bottle, the 2 mile shuffle home after that was the hardest!

From allie on Tue, Nov 22, 2011 at 13:25:17 from 161.38.218.168

wow! impressive run. have a nice time in PA.

From flatlander on Tue, Nov 22, 2011 at 13:57:59 from 64.129.54.210

That's a very nice run, especially for one of the unplanned variety. Good job, and good job stopping when you knew you should!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 @ 7:54pace along windy river.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 @ 8:10 AP

 Happy Thanksgiving to All!

Boston Adizero Red Miles: 11.00
Comments
From SlowJoe on Thu, Nov 24, 2011 at 23:03:34 from 98.201.152.210

Good run, and same to you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

7.2 @ 7:45ap, followed by large  piece of pumpkin pie with lots of whipped cream

Comments
From timp on Sat, Nov 26, 2011 at 09:11:41 from 99.110.188.230

nice week while away - good job!

From SlowJoe on Sat, Nov 26, 2011 at 12:05:44 from 98.201.152.210

Gotta refill those glycogen stores somehow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.603.000.001.009.60

Always love a good progression run, legs felt good today - 9 miles @ 7:25 AP, 0.6 cool down

8:28, 8:11, 7:55, 7:37, 7:28, 7:13, 6:54, 6:42, 6:15

 

Comments
From allie on Sat, Nov 26, 2011 at 17:10:45 from 76.23.55.215

excellent progression run. pumpkin pie with lots of whipped cream must be the perfect fuel. :)

From Steam8 on Sat, Nov 26, 2011 at 23:01:24 from 166.70.55.77

Wow...great progression run! Hope you had a great Thanksgiving!!

From flatlander on Sun, Nov 27, 2011 at 08:48:03 from 76.31.26.153

Our pumpkin pie was gone by sundown on Thanksgiving day. Very nice running lately.

From timp on Sun, Nov 27, 2011 at 19:17:30 from 99.110.188.230

nice run JG!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.600.000.000.0018.60

Ran the Harrisburg 'Capital City Greenbelt' loop, 18.6 miles @ 8:20 pace.  Easy pace, felt pretty good, until last mile when I really, really just wanted to be done!

Comments
From timp on Sun, Nov 27, 2011 at 19:16:36 from 99.110.188.230

cool - is that offroad trail or paved trail ?

From JG on Sun, Nov 27, 2011 at 21:15:20 from 71.57.246.108

mostly paved, but there is about 5 miles of crushed gravel path. It is a neat combo of paths along rivers, creeks, thru parks, cemetery, college campus, with some connecting streets! A great place to run when I am up here, as I can get on the riverfront path about 3 blocks from my parents!

From SlowJoe on Sun, Nov 27, 2011 at 23:32:25 from 74.195.74.62

Sounds awesome, nice LR. Always nice when you don't have to dodge traffic.

From timp on Mon, Nov 28, 2011 at 09:54:44 from 99.110.188.230

sounds very nice -

From I Just Run on Mon, Nov 28, 2011 at 11:27:11 from 67.79.11.242

Good run! That's just what I was trying for on Saturday but "I really, really just wanted to be done" for about 17 miles :-(

From derhammer on Mon, Nov 28, 2011 at 12:36:44 from 192.156.110.33

wow - you didn't feel that until the last mile? I tend to get that feeling a lot earlier in my runs. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Was going to go light for a few days, but got on Internet to look for a trail.  Found a rail trail just 22 minutes from my parents ... flat & soft surface thru countryside ... perfect! I think it goes for ever ... and kind of wanted to see where it would take me ... but decided it best to turn around at 9 miles where I found a place I could refill my water bottle.  I really need to keep a spare gel in my water bottle pocket for these unplanned adventures!

Anyway, trail was awesome ... I love flat, soft surface running!  18 @ 8:16 pace. Out in 1:15:40, Back in 1:13:17 ... finished with only sub 8 mile in 7:37 & was glad to be done, but was comfortable whole run ... pretty countryside.

Found a great diner on way home, was feeling quite famished ... and now feel bloated!


Comments
From SlowJoe on Mon, Nov 28, 2011 at 17:02:07 from 132.3.53.68

Woah, 36 miles and it's only Monday. Sounds like you're really enjoying running these days.

From Hamdog Alum on Mon, Nov 28, 2011 at 20:34:49 from 24.240.65.116

Nice unexpected run!

From Dave S on Mon, Nov 28, 2011 at 23:27:08 from 4.228.192.245

Nice run! Sounds like one of those old railroad tracks that's converted to a biking/running path. My wife's parents are in PA and we go out to visit every year. They have one of those paths nearby. It's the only thing around that's flat. I love running out there.

From JG on Tue, Nov 29, 2011 at 08:35:58 from 71.57.246.108

Joe, thanks but really only 18, I start my weeks on Monday! Front loading a little this week as we have a family reunion this weekend, followed by a 10 hr drive back to Atl Sunday!

Thx Ham, thankfully made it thru the run without wearing orange & becoming a target!

Dave, there are lots of great trails here ... I read yesterday that PA has converted over 1,000 miles of abandoned rail trails to recreation paths ... Pretty cool, especially when they use a soft surface! What part of PA?

From Dave S on Tue, Nov 29, 2011 at 18:33:39 from 4.253.96.164

North East corner near Union Dale and about 3 miles from the Elk Mountain Ski resort. One of those rail trails comes through about 5 miles away and goes on forever through large sections of woods [2 or 3 miles at a time]. I saw both a bear and a bobcat on one bike ride through there 2 years ago.

From JG on Tue, Nov 29, 2011 at 18:41:34 from 71.57.246.108

That is so cool, pretty country up there! I wish Georgia had one of those trails ... well actually they do, but it is asphalt & on the complete opposite side of town from me, and in all the years I have been in Georgia, I have actually never been on it! It is quite the popular destination for bikers though, as it goes clear to Alabama ... so you basically never run out of trail. I will get there one day!

From flatlander on Thu, Dec 01, 2011 at 13:15:11 from 64.129.54.210

Now that is a good running day. Finding a good diner is priceless, even if you won't be able to make it there very often.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.003.1011.60

8 easy on ss trails at Wildwood lake with a bunch of short strides thrown in randomly.8:30 AP

PM - After running 100 miles in the last 10 days at a 'slower' pace, I was afraid I might forget how to run faster ... so I went out in the wind and rain to run a few faster miles.  No warmup, just jumped right into it & legs felt pretty good, so at the 1 mile mark, I decided to make it a 5k effort ... without going overboard & putting forth race effort.  Ran a 20:30 5k with splits of 7:04, 6:29, 6:23, & 5:49 pace for the last tenth. 

Considering my 5k pr a year ago was 21:07, I was pretty pleased with this effort after my highest mileage month ... and I feel a little better that I have not forgotten how to run faster!  Did a half mile cool down ... I don't do it that often, but it is always refreshing to run in the rain followed by a hot shower!

Comments
From I Just Run on Tue, Nov 29, 2011 at 10:41:19 from 67.79.11.242

Wow....you're up early! ...I'm up late...Things are all out of wack :-)

From timp on Tue, Nov 29, 2011 at 14:13:19 from 144.188.24.32

dang man - leading the mileage board

nice job up there

From JG on Tue, Nov 29, 2011 at 14:52:58 from 71.57.246.108

IJR, had to run early today to beat the rain!

Thx Tim, just a snapshot in time, I will try to fall gracefully as the week proresses. With a family reunion this weekend & a 10 hr drive, there wont be much weekend running!

From SlowJoe on Tue, Nov 29, 2011 at 21:13:23 from 74.195.74.62

Nice little 5K, you are adjusting really well to the mileage.

From seeaprilrun on Wed, Nov 30, 2011 at 00:15:07 from 205.172.12.229

Wow, great miles, speed intact!

From Jake K on Wed, Nov 30, 2011 at 21:56:36 from 67.177.21.60

For the vast majority of us, the increased miles will really help with 5K speed. Its still a 95% aerobic race.

Way to go on the big miles... it must feel good to be able to beat your not-too-old best times just on a regular day of training.

From JG on Wed, Nov 30, 2011 at 22:32:56 from 71.57.246.108

Thx Joe, April & Jake! It is always nice to have a clear measure of improvement like that. Even though my race times are alot faster now, it gives confidence that after 6 months of increased mileage they will hopefully drop again in the Spring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.900.000.000.0013.90

I set out to do a 40 mile bike ride on the rail trail ... flat tire at Mile 26 ... so I got to run the last 14 back to the car.  So much for a day of running rest!Ran with the bike at my side the first couple miles until I came to a crossroad where I could stash it.  Made for a pretty long day.

Comments
From allie on Wed, Nov 30, 2011 at 21:19:14 from 24.10.191.18

wow! sorry about the flat, but nice work running back to your car. i would have sat down next to my bike and called 911.

From SlowJoe on Wed, Nov 30, 2011 at 21:20:45 from 74.195.74.62

Woah, sounds like an adventure. At least it didn't happen at mile 20.

You need to get with it, Preston would've had that tire changed in about 30 seconds.

From Andrea on Wed, Nov 30, 2011 at 21:59:18 from 67.177.21.60

That is quite a day! Flat tires are the worst. Hopefully you can get a little run break tomorrow.

From rAtTLeTrAp on Wed, Nov 30, 2011 at 22:12:51 from 24.18.125.122

I hope you didn't have to run that in bike shoes.

From JG on Wed, Nov 30, 2011 at 22:27:53 from 71.57.246.108

Allie, thought never crossed my mind! Can I have your cell #, so I can call you for advice next time?

Joe, I passed an old guy on the trail, he told me I needed to carry a pump with me, I didn't bother explaining it would require a lot more than that to fix it!

Andrea, well I was going to run next to my dad on the bike tomorrow, but might have to reassess that! Sat & Sun will definitely be off days though with a family reunion & travel. At least it was a soft surface trail & I went easy.

Trap, nope ... thankfully trail shoes ... I was riding my dad's classic 3 speed cruiser!

From rAtTLeTrAp on Wed, Nov 30, 2011 at 23:16:08 from 24.18.125.122

40 miles on a 3 speed cruiser is a workout and a half! I think you got off easy with the run :)

From timp on Thu, Dec 01, 2011 at 08:49:50 from 99.110.188.230

quite an adventure! I hate the flat tire---

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

48 & Sunny, ran 8.6 along river with my Dad riding his bike along side. Great weather, better company, legs felt good ... although aerobically seemed a little tougher for some reason today. 7:30 pace

Comments
From timp on Thu, Dec 01, 2011 at 17:21:24 from 144.188.24.31

nice pace - good job!

From Steam8 on Thu, Dec 01, 2011 at 17:29:38 from 166.70.55.77

Nice miles...nice pace! How fun to have your dad with you while you run!

From I Just Run on Fri, Dec 02, 2011 at 10:28:24 from 67.79.11.242

Now that sounds like a perfect run! Who cares about the pace!

From SlowJoe on Fri, Dec 02, 2011 at 10:34:15 from 132.3.53.68

Understandable for your mileage lately. Nice run!

From JG on Fri, Dec 02, 2011 at 12:32:15 from 71.57.246.108

Thanks All, time for a couple days rest & family celebration! :)

From timp on Fri, Dec 02, 2011 at 13:02:21 from 144.188.24.32

enjoy, JG!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

30 & Sunny at start, 44 at end ... perfect running weather.  Nice relaxing 10 @ 8:22 on Greenbelt to conclude my PA training ... 136 miles in 12 days.  Time for two days of rest and family reunion celebration before returning to Atlanta!

Comments
From allie on Fri, Dec 02, 2011 at 17:35:58 from 24.10.191.18

very impressive mileage. have a fun time with your family.

From flatlander on Sat, Dec 03, 2011 at 13:30:26 from 76.31.26.153

Good job, and safe trip home.

From Hamdog Alum on Sat, Dec 03, 2011 at 23:08:01 from 24.240.65.116

PA's been good to you! Nice block of training.

From SlowJoe on Sun, Dec 04, 2011 at 12:31:22 from 74.195.74.62

Great couple weeks of running in PA, have a safe trip back.

From Dan on Mon, Dec 05, 2011 at 14:18:40 from 24.209.83.20

Nice training! Hope you had a good reunion.

From JG on Mon, Dec 05, 2011 at 19:32:35 from 71.59.27.33

Thanks everyone, it was a great trip! I figured if I ran a lot I could eat whatever I wanted ... well, I still gained 6 pounds! Oh well, ate a piece of leftover chocolate cake then ran 5 miles today ... leftovers won't last too long, so I am sure it will come back off!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Easy 5.2 @ 8:20 pace

Comments
From timp on Tue, Dec 06, 2011 at 08:51:03 from 99.110.188.230

welcome back to the ATL!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Battling flu, but was nice to get out for an easy 5, made me feel better

Ghost GTX Miles: 5.00
Comments
From allie on Tue, Dec 06, 2011 at 19:54:16 from 24.10.191.18

sorry about the flu, but glad the run helped.

From SlowJoe on Tue, Dec 06, 2011 at 20:21:26 from 74.195.74.62

Running always makes me feel better too, before it makes me feel worse. Get better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Simls Lake - Finally got a break in the rain ... 6 @ 7:30 pace with strides on uphills, with 1 mile cool-down.  Should have held the pace & skipped the cooldown, as it started raining 1 minute from my car ... oh well ... I am sure cold rain will help my sickness!  Was glad I was able to get out there.

Ghost GTX Miles: 7.00
Comments
From Steam8 on Wed, Dec 07, 2011 at 17:15:35 from 166.70.55.77

You must be feeling better with a workout like today! :)

From timp on Wed, Dec 07, 2011 at 21:05:26 from 99.110.188.230

nice job - I hope you are getting better!

From rAtTLeTrAp on Wed, Dec 07, 2011 at 21:18:35 from 174.255.176.177

A little rain is good for you :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.502.004.00

52 & Sunny - Duluth HS Track

Had to alter track plan a little, because half of track was in use when I got there ... not that I ever adhere to a track plan!  Was going to just do a 400/800/1600/800/400 ... but had to switch to strides until track cleared.

No warm-up, started with (16) 100 meter strides

29, 26, 23, 22, 20, 19, 19, 18, 18, 18, 18, 18, 19, 18, 19, 20

(4) 200m:  39, 40, 40, 40 (this is my target mile pace)

(3) 400m:  75, 80, 82 (last one was going to be an 800m, but I decided I had done enough speed work for one day ... this was intended as a light day, not a hard workout)

I decided to pass on the 800m & 1600m, but for kicks timed myself for 100m & 200m at end.

100m:  14.4     200m: 31.2  (pretty sure I can run these faster at the start of a workout with Alex lined up next to me, even though I know he can crush me at these short distances!)

Cooldown

Debating a hilly 10k Sat, not sure if I could PR, but would help me get 6 fast miles in ... as I have a hard time going sub 7's on training runs on my own!

Adios Miles: 4.00
Comments
From allie on Thu, Dec 08, 2011 at 21:16:55 from 24.10.191.18

great workout today. good luck this weekend if you decide to go for the 10k.

From I Just Run on Fri, Dec 09, 2011 at 02:27:09 from 166.205.12.32

Wow lots of numbers to keep up with :-) Looks like a good change to just running miles! I think I'd have fun running a lot of short fast strides.

From flatlander on Fri, Dec 09, 2011 at 09:48:51 from 76.31.26.153

Nice speed work. Go for it on Saturday.

From Dave S on Fri, Dec 09, 2011 at 13:42:19 from 4.228.192.226

Nice workout! Nice times on the 100 and 200!

Isn't it crazy how much easier it is to hit the faster paces in a race than in a solo workout.

From JG on Fri, Dec 09, 2011 at 14:07:07 from 71.59.27.33

Thanks Allie, I have decided to work on my discipline & see if I can do 6 faster miles on my own, that way I can follow it with Spin Class & save $30!

IJR, luckily the watch keeps track of all the numbers! Speed work is fun, as long as it is 200 meters or less! :)

Thx Flat, I remembered, I decided a few weeks ago, no more racing this year!

Dave, honestly I have no idea how I race as fast as I do, I can only dream about my race paces when I train ... but I am going to try for sub 7's tomorrow ... if I was racing somehow I would be in the 6:30 range ... but I will be thrilled if I can hit sub 7's on my own!!

From SlowJoe on Sat, Dec 10, 2011 at 12:16:03 from 74.195.74.62

Nice day of speed! Good luck this weekend, whatever you decide to do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Little Mulberry Park Trails, easy pace

Comments
From Steam8 on Fri, Dec 09, 2011 at 21:44:51 from 166.70.55.77

If it was a nice and easy 13, I might have been able to keep up with you today....especially since you have been battling the flu! haha!

I hope you are feeling better! Nice half today!

From JG on Sat, Dec 10, 2011 at 11:07:24 from 71.59.27.33

Haha Steam, you ran your half faster than I did, I was just meandering around the trails for a couple hours ... but am definitely feeling better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

Plan was to run 6 fast this morning ... slept in til 8:30 ... went to son's basketball game ... and really did not want to run all day.  Forced myself out just before dark for 3 hard, semi-fast miles ... oh well, at least I got out!

7:07, 7:25, 7:15, short cool down.

Ghost GTX Miles: 3.30
Comments
From SlowJoe on Sat, Dec 10, 2011 at 20:16:00 from 74.195.74.62

True - that's much better than nothing! good run.

From timp on Sat, Dec 10, 2011 at 20:50:05 from 99.110.188.230

nice job - your metabolism loves you for it

From flatlander on Sat, Dec 10, 2011 at 22:15:10 from 76.31.26.153

Good job. I don't trust myself to wait until later in the day, although sometimes there is no other choice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

18 weeks to Boston ... almost time to taper!  :)

Easy run this morning with friend to loosen up.  Played 90 min pick-up soccer game this afternoon, then watched UNC win the national championship game against UNC-Charlotte.

I will be sore tomorrow!


Comments
From timp on Mon, Dec 12, 2011 at 10:12:59 from 144.188.24.26

now that is some good cross training!

From I Just Run on Mon, Dec 12, 2011 at 13:04:53 from 67.79.11.242

Good cross-training, I wish there was a good way to document different types of cross-training :-)

From derhammer on Tue, Dec 13, 2011 at 13:24:17 from 199.36.244.11

Ha- I have not even started training for Boston. You have a good head start! I think the course will suit you well with the downhills and all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Settles Bridge Park.  Discovered great new network of soft surface trails.  Park trails are great, interconnecting thru the forest, but there are also a bunch single track not shown on trail map, that take you down to & along the 'Hooch' Ran 6 miles, all new trails, & there are more out there to explore.

Comments
From timp on Tue, Dec 13, 2011 at 13:27:52 from 144.188.24.31

very cool

From JG on Tue, Dec 13, 2011 at 16:15:20 from 71.59.27.33

Thanks to you Tim ... I googled the Yellow River Trail you ran & found Settles Bridge park map a click away on the Gwinnett County Parks website. :)

From timp on Tue, Dec 13, 2011 at 16:25:24 from 144.188.24.31

got to admit - Gwinnett has a ton of nice parks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.500.000.008.50

7 easy miles on Buford Dam trails, stopped on way home to run 1.5 @ 6:50 

Adios Miles: 1.50
Comments
From I Just Run on Tue, Dec 13, 2011 at 21:36:11 from 166.147.79.247

I'm going to come up with some cool name for my one and only (boaring) loop to make it sound more exciting. Your run courses sound cool and interesting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

70 & sunny ... Jones Bridge Unit river trails ... very hilly, great trails though ... chased a high schooler for a couple miles to get in some good tempo work.

Signed up for the Atlanta Fat Ass 50k on Jan. 8, thanks to the nudging of Timp ... 6 loops, some rugged terrain from what I understand.  Not sure what I was thinking ... thanks Tim!

Comments
From I Just Run on Thu, Dec 15, 2011 at 15:35:49 from 67.79.11.242

Wait a minute...is that a 31 mile race? What are you drinking in Atlanta?

Ha ha, I'm sure it will be fun but I'm glad I'm not doing it :-) Sounds more like a Flatlander race to me!

From timp on Thu, Dec 15, 2011 at 15:49:07 from 144.188.24.31

it'll be fun JG!

From JG on Thu, Dec 15, 2011 at 19:15:17 from 71.59.27.33

The key word there IJR is 'race' ... I like to think of it more as an event!

Tim, it should be fun, do you know the course, I might want to run the loop once in the next couple weeks, so I know what I have gotten myself into! :)

From timp on Fri, Dec 16, 2011 at 09:56:01 from 144.188.24.32

Hey JG, I ran the sweeterwater 50K out there in April and was back out there a few weeks ago. It includes a lot more climbing that this. This route will have some, for sure, but it doesn't hit power line cut or anything like that. The trails are very run-able. If you want to try to meet there on Sunday, I'm game.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.001.0016.20

Decided to split my run into 2 segments:

 Sims Lake park, 8 mile progression: 8:52, 8:21, 8:16, 8:10, 7:54, 7:37, 7:11, 6:28.

Drove to Settles Bridge for 8 easy exploring trails along river.

ST-6 Racer Miles: 8.00
Comments
From I Just Run on Fri, Dec 16, 2011 at 11:40:00 from 67.79.11.242

You're very creative in your running... :-) Way to keep it interesting!

From SlowJoe on Fri, Dec 16, 2011 at 13:01:06 from 132.3.53.68

Wow, that is quite the day of running, very impressive!

From timp on Fri, Dec 16, 2011 at 15:54:23 from 144.188.24.32

very nice - once again

From flatlander on Fri, Dec 16, 2011 at 23:18:53 from 166.249.199.159

Good job, nice splits on the first half. Do you stiffen up running the second half slower, or is that just an old man thing?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Day of rest ... although Alex & I are going to play pickup soccer at 6 ... so I will be sore in the morning!  I am pre-logging my 1 mile warmup jog!  :)

Comments
From I Just Run on Sat, Dec 17, 2011 at 15:31:48 from 12.162.141.2

Soccer game with your son...that sound fun...pre-logging i acceptable in this case :-)

From SlowJoe on Sun, Dec 18, 2011 at 12:08:21 from 74.195.74.62

Sounds like a good quality workout mixed with some quality time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 slow miles exploring along river ... more like a Sat. afternoon hike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Great trails at Sweetwater Creek Park with Timp ... this is site of our 50k Jan. 8 ... so we covered the trails that will make the 5+ mile loop ... 6 loops will be pretty brutal, hopefully we will have the 50 & sunny weather we had today!

3:30- Pick up 7 v 7soccer game for 90 minutes

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Ran on shores of Lake Lanier, slow going adventurous surface ... but spectacular views on a nice sunny day.  I would like to do 50 miles of shoreline in a weekend with a friend & a kayak ... taking turns running ... this would also enable using the kayak to cross bodies of water avoid coves which are not conducive to good running (wet, steep, rocky, swampy)& also provide access to exploring islands.  

Comments
From I Just Run on Tue, Dec 20, 2011 at 17:29:19 from 67.79.11.242

Looks like you're keeping up some good diverse miles! Wish I had some better scenery around here :-)

From SlowJoe on Tue, Dec 20, 2011 at 20:56:45 from 74.195.74.62

That would be a fun day, and a good overall workout. My upper body seems to be melting away with all the running and very little x-training! Good start to the week so far.

From I Just Run on Thu, Dec 22, 2011 at 10:49:08 from 67.79.11.242

Merry Christmas JG...!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.504.000.003.5012.00

There has not been a lot of desire to run lately, so I have done some exploring runs just to keep fitness up ... but they have been more adventures then running workouts.  Blew off running the last 2 days, cuz the desire was just not there.  

Almost blew off a 3rd day, but decided to go out in the rain &get something in.  As usual, I never really know what I am going to do until I start, so after glancing at my watch a couple hundred yards in, i decided on a few mile repeats, that way I could quit & get out of the rain early if I wanted.

Mile 1-Out    6:20  gradual downhill

Mile 2-Back   6:13 gradual uphill

Mile 3-Out    5:53 gradual downhill

Jumped on trail for 2 slow recovery  miles, then ran mile back in 8:00.

Planning on going to Spin class, and may do a few more on treadmill just because it is pouring out.

Power went out, so I got to Spin late.  Decided to do a few songs as a warmup, then jump on the treadmill and do a workout.  I think I decided this about midway thru the first song where we were doing long uphill climbs starting out seated, progressing to standing, finishing with 10 seconds sprinting over top of hill going into a 60 second downhill sprint ... repeats!  Yep, I pretty much decided 30 minutes of that was going to kill me, so I opted for the treadmill ... it is in the same cinema room ... so you still have the blasting music and motivation flowing out of the Hot instructors mouth.

Anyway, first mile on treadmill was progressive from 10:00 to 6:53, bumping the speed every 30 seconds.  I cranked out 4 miles at 6:53, and by this point the room was completely empty & I was watching Christmas Vacation on the Big Screen.  I opted to wrap things up, so I cranked it up to 6:39 pace for 1/2 mile, then cooled down for a half mile.

Hope everyone has a Merry Christmas! 

Comments
From Dan on Thu, Dec 22, 2011 at 23:54:00 from 24.209.83.20

Good ol desire. Getting out in the rain can be just the ticket. Lots on your plate upcoming, keep at it!

From JG on Fri, Dec 23, 2011 at 01:00:25 from 71.59.27.33

Yeah, funny how Desire can have a mind of its own ... like it is totally cool with running 10 miles exploring new trails ... but down on running fast targeted workouts on pavement! I think the rain did help, made it more of an adventure. I am probably going to strike about 1/2 of those races on the left, otherwise I'll be burnt out before Boston!

From timp on Fri, Dec 23, 2011 at 12:56:45 from 99.110.188.230

nice job JG! nice paces

From I Just Run on Sat, Dec 24, 2011 at 15:47:25 from 12.162.141.2

I would say that's mixing it up pretty good...I got confused just reading it! I'm sure your desire to run will come back soon, as you start counting the days to the big race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 slow & easy miles at Settles Bridge trails ... soccer game at 4:00 ... will be 57 & sunny!  :)

All I want for Christmas is this same weather on Jan. 8th!  Well, a Dodge Ram would be nice too!


Comments
From Dave S on Fri, Dec 23, 2011 at 15:02:51 from 4.254.226.229

That weather sounds nice! Nice job on the repeats yesterday especially those last 2.

I would like to put my order in for a Dodge Ram as well. Merry Christmas!

From Steam8 on Fri, Dec 23, 2011 at 20:17:26 from 166.70.55.77

57 and sunny?! I think it was about 12 degrees when I left the house for my run this morning and warmed up to a nice 25 by the time I finished! I hope you really enjoy that temp! Merry Christmas....I hope you have a great weekend!

From timp on Sat, Dec 24, 2011 at 10:22:11 from 99.110.188.230

Merry Christmas JG - I'm rooting for that weather as well

From flatlander on Sat, Dec 24, 2011 at 13:29:57 from 76.31.26.153

Merry Christmas, I hope you get everything you wish for.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Started at Buford Dam, 3 miles on trails, 8 on shores of Lake Lanier, then to a friends house to get a ride back to my car.  Beautiful day ... shore running is slow go!

Comments
From timp on Sun, Dec 25, 2011 at 12:18:24 from 99.110.188.230

nice running JG- -

Merry Christmas!

From SlowJoe on Sun, Dec 25, 2011 at 15:58:11 from 74.195.74.62

Sounds like a really nice run. Hope you got that Dodge Ram from Santa. That's what I wanted too, but I got clothes instead.

From I Just Run on Sun, Dec 25, 2011 at 18:51:22 from 166.147.79.93

I'm assuming the shore is sand or other footing that's difficult to run on....but I bet it's good for your legs!

From JG on Sun, Dec 25, 2011 at 21:13:20 from 71.59.27.33

Thanks Tim!

No truck Joe!!

IJR, sand, rocks, dock cables, etc ... But yeah, I think it is good for the legs ... And very peaceful too!

Hope everyone had a great Xmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Went to George Pierce Park with Alex, we ran 5.2 @ 8:15 AP.  I then proceeded to beat him in a game of 1 on 1 basketball ... then we beat a couple college kids in 2 v 2.  Nice Day.  Running is relatively easy, you can get in a rhythm & just go ... basketball & soccer put a beating on my legs with all the starting, stopping, lateral movement, etc ... I am getting old!

Comments
From I Just Run on Mon, Dec 26, 2011 at 20:25:00 from 12.162.141.2

You better enjoy beating Alex while you can :-) Kirby just schooled me in a shooting contest yesterday! I must be getting old :-(

From SlowJoe on Tue, Dec 27, 2011 at 11:11:12 from 132.3.53.68

I think I was about 14 when I first beat my dad on 1-on-1, so it's coming soon. He never played me again after that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.902.000.003.1014.00

Lots of hills, pushed hard at end to get AP down to 8:00.

Took Alex to basketball & left from FCHS, ran 2.5 miles to Sawnee Mtn Preserve, did 2 loops on Indian Seats Trail ... /\_/\ ...  that is the elevation profile .... then ran back to HS ... 10 miles total.

Only 5 kids showed up for basketball ... so I could have skipped the run & played 3v3! 

I am not big on mileage goals ... & I have taken 4 days off in the last 9  ... but I am 38 miles short of 2,000 for 2011 .... hmmm I guess that would make my magic number 13 ... as in miles I would need to run each of the next 3 days.  Probably won't do it ... then again, it would be a good last push before my 50k in 10 days.

PM - Rogers Bridge - 20:08 5k, 0.9 mile cooldown ... 6:46, 6:31, 6:15, 5:50 last tenth.

Split El Gain El Loss Avg Pace
1 57 108 7:25
2 176 88 7:42
3 284 54 9:06
4 170 195 8:49
5 37 281 8:09
6 352 0 10:22
7 67 249 7:46
8 41 211 6:32
9 130 97 7:40
10 28 58 6:28
 Summary 1,343 1,340

8:00

Comments
From I Just Run on Wed, Dec 28, 2011 at 17:43:35 from 67.79.11.242

Good run today...way to push through the hills!

I'd say don't worry about the 2,000 ...but I guess if it were me, I'd go for it :-)

From timp on Wed, Dec 28, 2011 at 23:55:43 from 67.214.9.9

nice run JG!

From Steam8 on Thu, Dec 29, 2011 at 13:07:32 from 166.70.55.77

Nice run! Yep...me too...I would have to do it! 2000 miles for the year would just feel good! ha!

From SlowJoe on Thu, Dec 29, 2011 at 13:54:42 from 132.3.53.68

I've been tossing around the idea of doing a 50k as well...sounds terrible!

Nice run - great that you could throw down a 20-min 5k in the afternoon after a tough morning 10-miler.

From JG on Thu, Dec 29, 2011 at 14:53:26 from 71.59.27.33

Getting closer ... 28 to go now ... maybe another easy 4 or 5 later today.

Joe, the 50k is more of a social long run ... although it is always hard to contain competitive juices! It is a pretty hilly, rocky trail ... so you have to throw pace out the window ... 9:00 pace would be really hard to maintain I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.801.000.001.0013.80

Repeat of yesterday hills ... planned on not pushing as hard ... but pretty similar paces, although I did not push as hard the last 3 miles ... where yesterday I was specifically trying to get my AP down to 8:00 flat.  Happy with run, after some hard running yesterday.

PM - George Pierce Park, 55 & sunny, 3.8 @ 8:44.  Then played 2 v 2 with Alex against a couple guys in their 20's ... we were down 10-4 playing to 11, win by 2 ... we won 14-12.

Split Avg Pace Yesterday Diff
1 7:38 7:25 :13
2 7:52 7:42 :10
3 9:07 9:06 :01
4 8:15 8:49 :34
5 8:12 8:09 :03
6 10:12 10:22 :10
7 7:40 7:46 :06
8 7:17 6:32 :45
9 7:43 7:40 :03
10 6:39 6:28 :11
 Summary 8:03 8:00
:03

 

Comments
From SlowJoe on Thu, Dec 29, 2011 at 19:14:00 from 74.195.74.62

Looking good on the 2k mile goal!

Nice win on the court as well.

From timp on Fri, Dec 30, 2011 at 09:16:50 from 67.214.1.113

nice week JG

From I Just Run on Fri, Dec 30, 2011 at 13:16:35 from 67.79.11.242

Nice week....and Nice year...!

Are you actually going for the 2,000..!

From JG on Fri, Dec 30, 2011 at 14:28:36 from 71.59.27.33

Only 10 more to go tomorrow! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Jones Bridge River Trails - 6 with a friend, then 8 more on my own.  10 more to go tomorrow!

Adidas Marathon TR Miles: 14.00
Comments
From SlowJoe on Fri, Dec 30, 2011 at 15:14:18 from 74.195.74.62

1990 right now...the year I was born! Ok, maybe not.

Have a nice 10-miler tomorrow!

From Steam8 on Fri, Dec 30, 2011 at 17:19:43 from 166.70.55.77

Nice run....you are lucky you had someone to run part of the run with! I wish I could run a 14 and then a 10 the next day. I hope you are enjoying what great shape you are in !!

From JG on Fri, Dec 30, 2011 at 22:23:40 from 71.59.27.33

Joe, 1990 is the year I was fast ... really fast! In fact, I think that was the year I got pulled over on my motorcycle going 110 mph! lol

Thx Steam ... I have actually run 14 3 days in a row ... I kinda got slack for a week & then decided I would try to hit 2,000 miles for the year! Would have been a lot easier to run 7 or 8 every day ... the rest days I took are killing me now! :)

From Dan on Fri, Dec 30, 2011 at 22:27:23 from 24.209.83.20

Nice miles and good to have a partner :)

From timp on Fri, Dec 30, 2011 at 23:26:18 from 184.170.92.9

nice job - enjoy the 10 or so tomorrow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.055.001.002.0010.05

Went to Spin Class this morning, after 4 songs jumped on treadmill, the back on Spin bike for cool down song.  0.6 mile progressive warm-up, 1 mile at 6:53, then progressively faster last mile ending at 6:00.

Only 7.4 miles to go ... & it will be sunny & 62 this afternoon!  WooHoo!  :)

PM - Put on my racing flats & singlet & went to Sims Lake Park ... didn't really have a specific goal, other than run 7.4 miles ... pretty fast.

Finished off the year with a great 7 mile progression run, with the 2,000th mile of the year being one of my fastest ... then a 0.45 mile cool down.  I am pretty happy with this run, especially since it concludes 52 miles running in the last 4 days.  I would say I made pretty good fitness gains this year ... which I guess one would expect when they run 310% more mileage than last year ... and most importantly, I was injury free all year!

Happy New Year to All!

Split Time El Gain El Loss Avg Pace
1 07:27.8 40 33 7:28
2 07:10.2 14 28 7:10
3 07:01.4 51 20 7:01
4 06:48.9 43 48 6:49
5 06:40.2 41 41 6:40
6 06:24.4 64 64 6:24
7 05:52.8 26 31 5:53
 Summary 47:25.6 279 264 6:47

Adios Miles: 7.40
Comments
From flatlander on Sat, Dec 31, 2011 at 20:03:31 from 76.31.26.153

Really great run. I was going to comment on the coincidence of your final mileage on the final day of the year, but not so coincidental! That last one was a scorcher, congratulations on all of your progress this year.

From SlowJoe on Sun, Jan 01, 2012 at 12:35:42 from 74.195.74.62

Wow look at that finish. Great way to cap off the year. Have a great 2012.

From I Just Run on Mon, Jan 02, 2012 at 00:21:27 from 166.147.79.163

Whoooo....Hooooo, I almost missed this entry! Congradulations on the milage and the scorching last mile :-) Can't wait to see what you can do this year!

From JG on Mon, Jan 02, 2012 at 10:23:05 from 71.59.27.33

Thanks guys ... I can honestly say that I would not have made the strides I did in 2011 without the support, encouragement, and friendships that have come my way via FRB! I hope to cross paths with you in the future, and wish all the best of success in 2012!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1532.86261.0059.75146.502000.11
ST-6 Racer Miles: 198.70Boston Adizero Red Miles: 207.00Nike Trail Miles: 27.20Boston Classic Miles: 62.50Nike Free Miles: 57.00Adidas Marathon TR Miles: 155.90Boston Adizero White Miles: 30.00Vertical Feet Climbed - 2011 Miles: 28526.00Ghost GTX Miles: 315.00Kinvara 2 Miles: 20.30Adios Miles: 124.30
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