Since Last Week...

It's been over a week since my last post, so here's an update...

After last Sunday's Swamp Stomper training run, I took two days off to rest. The rain and cold kept me in the gym for the remainder of the week, except for Thursday night (Bartlett Street Run). My treadmill routines were all "speed" workouts (speedy for me, anyway), which surprisingly, felt great! Sunday morning was to be another Swamp Stomper trx run, but it was too cold and wet for this old man! Now that my lovely wife has given me some cold-weather gear for Christmas, I will have no excuse next time!

Overall...even if most of my runs were on the treadmill...last week's routine was ok. I finished the week with 40 miles and no injuries.

This week has begun rather slowly. Monday evening was spent at my mother's and, of course, yesterday was Christmas. The week is almost half over and I have yet to run. I am hoping to get out later today...especially since it has warmed up! First on the agenda is to purchase new running shoes!!

Swamp Stomper Training Run #3

'Twas another fine day in the forrest. I was hoping for snow, but...

Today's run was great from the standpoint of being with friends, running the trails. The "great" ends after that. Temps were about 29 when we started and about 40 by the end. I have yet to get any cold weather running gear, so I just wore two long sleeved shirts, two pair of socks, shorts, gloves, a beanie and a windbreaker. By the 3rd mile, I was sweating profusely. The windbreaker and gloves were dropped and by the end of the next mile...I was freezing again!

I wore my clunky Merrill trail shoes for traction. By the time I arrived at the red trail, I remembered that I truly hate these shoes! They are too heavy and too stiff. So, hopefully I will remember to never, ever wear them again! My Saucony's may be old and lack sufficient tread, but at least they are comfortable (and light)!!

The creek crossing was slick, but dry. I was glad and disappointed at the same time. I wanted to forde the creek and learn to run in wet socks/shoes, but with the temps so low, I was glad to stay somewhat dry!

I made the turn-around (9 miles) in a little under 2.5 hours. With only 6 miles back to the start you would think I could cover that in about an hour, but it took me 1.5 hours...and Cliff pushing and pulling me along (thanks Cliff!). A total of right under four hours for today's 25k which is fast enough for the cut-off, but I will really need to cut it down to at the most 3.5 hours.

And More...

Saturday's treadmill routine...

First mile as a warm-up: 10:30. Next...10k in 53:15 (8:35 pace). No problems...legs ok, vitals ok. Total mileage for the entire routine: 7.2 miles in 1:03:45 (8:51 pace). I am finally gaining speed!

Thursday's treadmill routine...

First mile as a warm-up: 12 minutes. Next 3.1 miles in 26:17 minutes (8:29 pace) for a total of 4.1 miles in 38:17 (9:07 pace). Nothing to brag about for you young speedsters out there, but it is for me. Once again, I had no real problems holding the pace until the last half mile when I went all out.

Oh...almost forgot...I have also lost 6 more pounds in the past week.

Who's yo daddy?

Breakthrough?

I am not quite sure one could call it a "breakthrough", but my last two runs have been my fastest...ever.

Last night, I ran 4.56 miles around the neighborhood in 42:09 (9:14 pace). My previous best on the same course was 45:27 (9:52 pace). Maybe it was the strange summer-like weather, but the run almost seemed effortless!



Splits:
1 mile: 10:34
2 mile: 9:06
3 mile: 8:23
4 mile: 9:28
0.56 mile: 4:37

Today on the wonderful treadmill, I had planned on an easy slow pace run. After the first mile (12:00 pace), I decided to kick on the jets. I ran a total of 6.65 miles, broken up into two sections (treadmill only allows 35 minutes at a time...so I had to quickly restart it). The first "5k" (incl. the 12 min mile) was an even 30 minutes (10:00 pace). I kept running for another 5 minutes to end up with 3.55 miles (9:52 pace) when the treadmill went to cool-down mode. After a quick restart, the second "5k" was done in 26:42 (8:37 pace). The total 6.55 miles was completed in 1:01:42 (9:17 pace). Once again, the run seemed almost effortless! Once I got cranked up, my respiration and heart rate slowed to the same levels as if I were running an easy 12 minute mile. Even more strange, my legs feel fine! No stiffness or pain!

I know for some of you out there all this seems very slow, but for my big ass it feels great! Maybe the last 4 months of running long and slow have paid off. Maybe my "base" is now set and I can start working on adding more speed. Maybe I will keel over with chest pain the next time I try to push the pace!

Long Run #2

Swamp Stomper course in Shelby Forrest...'twas a bitch.

It was great to meet so many new people! We had about 21 show up to run, of which I only knew a handful. Remember to check Run The Trails website for future group trail runs (usually on Sunday).

For the week, I ran for over 42 miles. Not too shabby considering last Saturday I ran a marathon. My goal is to keep the mileage around 50 per week or more...as long as my old bones stay healthy. Total mileage for the year so far...1577!

Long Run #1

My plan is for two semi-long runs this weekend...weather permitting. The first run was this evening at Stanky Creek and tomorrow's will be at Shelby Forrest (Swamp Stomper practice run #2...16 miles). It is supposed to rain tonight and they have forecast scattered showers for tomorrow with a high in the low 70's. I will run if it is raining, but not if there is lightening.

Tonight's run felt great! I never tired until darkness fell and I had to break out my Petzl headlamp, which is not very bright. After three miles of tripping over and kicking roots, I decided to head for the car and save some energy for tomorrow.

St. Jude Marathon Photos

St. Jude Marathon

Where's Waldo Mike?

I came. I ran. I sucked. I thought my time would be a lot better coming into this race, but knew my time would suck around mile 17...when I started my run/walk routine. Up until then, I had only walked the bigger hills and at the aid stations to drink. Also, three pee breaks lengthened my time (had to wait in line!). All in all, I am fairly ok (not happy) with my time and plan on running again next year.

My biggest issues were the balls of my feet and my toes. I must have been pushing off with my toes, which hasn't happened before. A few blisters, but not big enough to cause issues. Another painful area is my core (lower gut). I had the same issue in the MidSouth Marathon last month. Unsure why it hurt, but I guess I need to do some core strengthening exercises.

Thanks to all who gave me words of encouragement throughout the run! A special thanks to the guy with the hot chicken broth around mile 15!! That was a great pick-me-up!

Recovery run for today was ten miles on the treadmill/elliptical/bike. No problems to note...all systems go.

Marathon #2 is now complete. Next race is Swamp Stomper 50k in January.



Official Splits:
6.2 Mile: 1:07:36 (10:55 pace)
13.1 Mile: 2:29:08 (11:23 pace)
20 Mile: 3:55:59 (11:48 pace)
26.2 Mile: 5:20:31 (12:15 pace)
Overall pace of 12:15

Official Results:
179th in age division (males)
1135th in all males
1689th overall (out of 1961 full marathon runners)