Monday, November 8, 2010

The Half Before Jamaica... and... DONE!

So, admittedly, I haven't exactly been updating my training blog as often as I should. There are two reasons for that, I suppose. One, October was an especially busy month, time was at a premium, and therefore, I didn't report on all my training runs. And two, I simply didn't run as much in October as I did in September (92.2 miles for the month of September vs. 47.7 for the month of October). Well, I'm happy to report: MISSION ACCOMPLISHED! Full race report below.

Stats
  • Distance: 13.1 miles
  • Surface: Paved Road (St. Louis Track Club's 31st Annual Half Marathon)
  • Time: 1 hour, 50 minutes, 57 seconds
  • Average Pace: 8:28 minutes:seconds/mile
Notes

My first half marathon is now completed and in the books, and I want to capture as much as I can while it is still fresh in my memory.

The Night Before

Folks participating in the race we offered the opportunity to book a room at the Crowne Plaza in Clayton for an incredible discount. So that's what BJ and I did. Mind you, we are driving to St. Louis after BJ had thrown a bridal shower for Alicia (the bride to whom we can thank as our reason to go to Jamaica). So we get to the hotel, check in, and BJ promptly falls asleep. I'm wired/nervous/anxious about the race the next day and sleep is not in the cards just yet. When sleep finally does come, I get one of the best nights of sleep I'd had in a long time.

The Next Morning - Pre-race

Thanks to "fall back" I got an extra needed hour of sleep and actually wake up well before the alarm. I eat some fruit, gear up, and we head out to pick up our race number/t-shirts. I'd debated endlessly about what to wear. The general rule of thumb for race day is to dress as though it's twenty degrees warmer outside than it really is. That is easier said than done when it is near freezing! I eventually decided that my race gear would be shorts(went back and forth as to wear track pants or not), a moisture wicking t-shirt, moisture wicking long sleeve t-shirt, a windbreaker, and a moisture wicking sock hat. Turns out this was pretty much the perfect race attire. We pick up our race packets, I jog a couple warm up laps, and line up near the back of the pack.

The Race

Honestly, the race was pretty much a blur. I know some people can go on and on and recall each an every mile and can recount them with unending detail. Unfortunately, my recollection isn't that detailed. However, there are four distinct moments I can recall from the race that I would like to recount, and several lessons learned. Let's start with the memorable moments:

  1. The Arch. Shortly after starting the race, the course makes a few jogs, and as you crest a hill and begin to descend, there is a clear view of the arch. Not sure what it was - I mean I've seen the Arch before about a million times, but there was something about the way the sun was shining that morning that hit me - I'm really running my first half marathon! I'm doing this, and it feels GREAT. I truly felt alive.
  2. Family and Friends. At one point during the race, I actually became a bit... emotional. Yes, I know it's probably not very masculine to admit it, but I'm not real concerned about that. One of the things I love about running is that, even though it's an "individual" sport, there is camaraderie in the sport like no other. We are all competitors, yet, we are all encouraging of one another. And on a different note, the spectators (whether you are "there" - actually on the sidelines - or only in thought) are a boost to the confidence, as well. The course was lined with people obviously there to cheer on "other" people - a friend or family member - but they also cheer on complete strangers as well. At one point, I started thinking about all the people (friends and family members) thinking about me and my quest to run a half marathon in less than two hours, and I'll admit it, I got a bit emotional. So, I just wanted to say a HUGE thank you to all my friends and family members who were thinking of me, or ever said an encouraging word, or a word of congratulations - I carried you with me all those 13.1 miles, because you carried me. Thank you. And if all that sounded mushy, I don't care :P I said it because I meant it.
  3. Forest Park. Again, I think this falls in line with - I've been there a million times, but never like this. All I have to say is, "St. Louis - you have a jem of a park, and it was a pleasure to spend over half of the race in it."
  4. The Finish. Yeah, this one is a no-brainer. Mission accomplished. I think that's enough said.

Now, let's move on to lessons learned...

  • NEVER... under ANY CIRCUMSTANCE... pass up an aid station. At least not in a race of this length. I rarely use the aid stations on a 5k, but this was no 5k. I skipped the first one, and spend the next 2.5 miles regretting it. Don't do it.
  • The first ten were cake. It was the last 3.1 that kicked my butt. Of course, 2.5 of that was UPHILL... that's a real fun way to end a race!
  • It's OK to walk. Walking through the aid stations allowed me to get the water/gatorade IN me and not ON me. However, that thirty-second interval right at mile twelve (where there was no aid station) is the exception - that won't happen again. A pure moment of weakness - in the midst of a 2.5 mile UPHILL (mind you).
  • If you buy gels and intend on using them... don't leave them in the hotel room. A lot of good they did me there.
  • You WILL make friends (even if only "fleeting, temporary - before they turn on the afterburners and leave you in the dust" friends) during the course of the race. At mile ten, one of the race volunteers remarked how "fresh" everyone looked, even at this late in the race. The guy running next to me turned to me and said, "Guess he's only been lookin' at the PYT(pretty young things) running by!" My sentiments exactly, my friend! At mile ten, my legs were definitely not feeling "so fresh" even if my outward appearance belied my true state!

Well, that's my race report. I'm half-delirious with exhaustion as I write this, so I may go back and re-write it at some point to make it more grammatically correct, funnier, and more coherent, but until then, one last time... THANK YOU FAMILY/FRIENDS. I love you all.

Searchable/Sortable Race Results

Map, My Stats. etc.

Thursday, September 30, 2010

Less Brutal Hills

Stats
  • Distance: 7.18 miles
  • Surface: Paved Road (Murphysboro Lake - Alternate Route)
  • Time: 58 minutes, 23 seconds
  • Average Pace: 8:08 minutes:seconds/mile
Notes

So, it's important to include hills in your running workouts. Well, Murphysboro Lake definitely has those. So much so that it's taken a toll on my ankles and shins. Well, today I took less brutal route. Result = success.

Tuesday, September 28, 2010

You've Got to Pick Up the Pieces

Stats
  • Distance: 7 miles
  • Surface: Indoor Track (Rec Center - Upper Track)
  • Time: 50 minutes, 24 seconds
  • Average Pace: 7:12 minutes:seconds/mile
Notes

Waffle. That's what this run was about. Maybe I'll do eight miles. Eh... aim for six. I'm feeling good. Seven. Six is done. One more. Yes. No. Okay. Finished. Wow... running is such a mental game. Motivation is key.

Sunday, September 26, 2010

Once in Germany Someone Said Nein!

Stats
  • Distance: 9 miles
  • Surface: Indoor Track (Rec Center - Upper Track)
  • Time: 1 hour 7 minutes, 24 seconds
  • Average Pace: 7:30 minutes:seconds/mile
Notes
Slowly, oh so slowly... increasing those long runs. I wanted ten, but settled for nine. All's well though. I've got a bit of a tender right ankle, so, I need to stay away from the brutal downhills from the lake route.

Thursday, September 23, 2010

I'm a Midnight Mile From Your Home

Stats
  • Distance: 7.6 miles
  • Surface: Pavement (Home/Murphysboro Lake)
  • Time: 1 hour, 6 minutes, 19 seconds
  • Average Pace: 8:44 minutes:seconds/mile
Notes
Overall, not a bad run. I managed to actually RUN the whole thing this time... unlike the disaster that happened the last time I ran this route. I have also determined the value of the "taper" towards the race day. The aggressive mileage that I'm not accustomed to is causing severe mental blocks! I need to work up to the actual distance, and then taper back down... Mentally I'll know I can physically do the whole 13.1 miles, but save my legs for the actual race. What a concept!

Tuesday, September 21, 2010

Aw, Honey, Tramps Like Us...

Stats
  • Distance: 7 miles
  • Surface: Indoor Track (Rec Center - Upper Track)
  • Time: 51 minutes, 40 seconds
  • Average Pace: 7:23 minutes:seconds/mile
Notes
Baby, we were born to run! When I woke up this morning, I didn't intend on running seven miles. I thought maybe just maybe I'd make it six miles today. Eh, what the heck, just do seven... it'll be okay! Well, I did. And it wasn't too bad actually (besides the fact that the shoe on my left foot decided to give my heel a blister this time...

I don't have stats on the splits, but I'm pretty sure that my effort in the beginning allowed me to drop the pace from mid-run on and still have a decent min/mile pace. Even -- dare I say -- relax a bit towards the end of the run!? I shall not let myself get too comfortable, though... the pain will return soon enough. Until the next run... I bid you, good day!

Saturday, September 18, 2010

The Appletime 5K

Stats
  • Distance: 3.1 miles
  • Surface: Pavement (Appletime 5K Route)
  • Time: 22 minutes, 14 seconds
  • Average Pace: 7:11 minutes:seconds/mile
Notes
While I didn't turn in a PR, I did manage to place... second in my age group by a second. That's right, the difference between 1st and 2nd place in my age group was one second. No worries though... I felt good during the race, and probably should have pushed it a bit harder at the end to ensure that first place finish.
Splits:
  • 1st Mile: 6:50 (Time and Average Pace)
  • 2nd Mile: 14:05 (7:15 Time and Average Pace)
  • Last 1.1 Miles: 22:14 (8:09 Time) (7:25 Average Pace)

Thursday, September 16, 2010

Won't you give me all the speed I lack?

I been runnin'...
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday...
Runnin'...
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday...

Yes, I'm running, down the railway track,
Could you help me? Police on my back,
They will catch me, if I dare drop back...
Won't you give me all the speed I lack?
~ The Clash - Police on my Back (Equals cover)
Stats
  • Distance: 3.1 miles
  • Surface: Pavement (Exercise 5K Route)
  • Time: 22 minutes, 31.38 seconds
  • Average Pace: 7:14 minutes:seconds/mile
Notes
I've got the Applefest 5K race this Saturday, so I decided to run a practice 5K today. I felt good during the run, and felt like I was able to push the pace the whole time. Because of this, I thought I might turn in a pretty good time. While I did turn in a decent time, it is no where near close to my PR. I'm going to give it my all on Saturday morning, and we'll see how it turns out.

Tuesday, September 14, 2010

Back to Basics

Stats
  • Distance: 6 miles
  • Surface: Indoor Track (Rec Center - Upper Track)
  • Time: 43 minutes, 35 seconds
  • Average Pace: 7:16 minutes:seconds/mile
Notes
Today, it was back to basics. No more mind games or thinking, "I can't do this." Just a pure and simple run. I tried not to think too much about the run itself and just let my mind wander. So far, that seems to be the best strategy.

Miles 1 - 3: 21:27 (7:09 min/mile)
Miles 4 - 6: 22:08 (7:23 min/mile)

Sunday, September 12, 2010

The (totally not) Easy Run

Stats
  • Distance: 4 miles
  • Surface: Paved path (Campus Lake)
  • Time: 32 minutes, 36 seconds
  • Average Pace: 8:09 minutes:seconds/mile
Notes
I think I may be over-training. Either that, or I am dealing with major mental blocks lately when it comes to running. I seriously thought about walking during this run, but I didn't. The thing is, I don't feel overly tired after the run, just during the run. I'm going to take it easy the rest of the week for two reasons. One, I have a 5K this upcoming Saturday. Two, I think I need a mental break, as well.

1st Lap: 16:10 (8:05 min/mile)
2nd Lap: 16:26 (8:16 min/mile)

Saturday, September 11, 2010

Today's Crawl...

O endurance, where art thou?

Stats
  • Distance: 7.6 miles
  • Surface: Pavement (Home/Murphysboro Lake)
  • Time: 1 hour, 13 minutes, 38 seconds
  • Average Pace: 9:42 minutes:seconds/mile
Notes
Well. What can I say about today's run other than it was a minor setback. I managed to make it to mile four - and then I gave up and walked. Shame. Yes, I ended up walking miles four to six. Once I gave in and started walking, it was nearly impossible to start running again. I did manage to pick up the run again when I got out of the park, and past those killer hills. To keep myself honest, all stats include the walking portion of the run. Chalk this one up to a learning experience.

One major pitfall was improper hydration. I've got to DRINK MORE WATER!

Thursday, September 9, 2010

Today's Run

Stats
  • Distance: 6 miles
  • Surface: Indoor Track (Rec Center - Upper Track)
  • Time: 43 minutes, 42 seconds
  • Average Pace: 7:17 minutes:seconds/mile

Notes
Not much to say about today's run other than I felt like I was able to push the pace a bit, and I generally felt solid until the last mile or so. My legs are definitely starting to feel the toll of the aggressive mileage I've been pouring on lately.

Tuesday, September 7, 2010

I Think I Can

Believe in yourself & everyone will do the same.
~Note on the inside of a Dove dark chocolate I had today.
Stats
  • Distance: 6 miles
  • Surface: Indoor Track (Rec Center - Upper Track)
  • Time: 44 minutes, 29 seconds
  • Average Pace: 7:25 minutes:seconds/mile

Notes
At some point, running becomes more of a mental challenge than a physical challenge. Today, I felt like I overcame the mental challenge easier than I did the physical challenge. A few times during the run, I pushed the pace a bit, only to develop a side stitch each time. To ward off the side stitch, I backed off the pace a bit, used a technique I learned during the River to River Relay, and was back to good.

Today, I also realized that I've been neglecting the speed work. I've mostly been focusing on easy, tempo, and long runs with a bit of hill work thrown in for good measure. I know I should probably throw in some speed work, but that would go against my original plan to just "gut it out." :P

Monday, September 6, 2010

And I Ran...

I ran so far away... Today's run was pure and simple: the "long" run.
Stats
  • Distance: 7.6 miles
  • Surface: Pavement (Home/Murphysboro Lake)
  • Time: 1 hour, 6 minutes, 36 seconds
  • Average Pace: 8:46 minutes:seconds/mile
Notes
Today I didn't focus on speed or pace whatsoever (which is typical of a long run anyway). I simply set out to complete a long run. Well, mission accomplished and then some. The hills on this route are quite tough, but I didn't feel overly burned out at any point during the run. Overall, quite a quality outing.

Saturday, September 4, 2010

Just Finish...

Fall-like weather has set in, and I have fall fever like you wouldn't believe. It was a perfect morning to go for a run.
Stats
  • Distance: 6 miles
  • Surface: Campus Lake (Paved Path)
  • Time: 47 minutes, 54 seconds 
  • Average Pace: 7:59 minutes:seconds/mile
Notes
So, the major goal today was to just finish. That being said, I let the pace take care of itself and just concentrated on not burning out at the end. Overall, I'm pretty pleased with the run.

Lap 1 - 15:50 (15:50) 7:55 min/mile
Lap 2 - 31:56 (16:06) 8:06 min/mile
Lap 3 - 47:54 (15:58) 7:59 min/mile

Thursday, September 2, 2010

Wandering Minds and Sore Feet

Me thinks that the moment my legs begin to move, my thoughts begin to flow.
~Henry David Thoreau
Well, I've put another five miles in the books. I've also managed to wear a blister on my right heel as well.

I've also been thinking about proper hydration during a half marathon. I know all about proper nutrition and hydration prior to a race, but I've never given much thought to in-race hydration. All the races I've run thus far were short enough in distance that I haven't had to think about it. I'm going to do some more research on the subject, and maybe get a hydration belt... Anyway, on to today's run.

Stats
  • Distance: 5 miles
  • Surface: Indoor Track (Rec Center - Upper Track)
  • Time: 35 minutes, 56 seconds 
  • Average Pace: 7:12 minutes:seconds/mile

Notes
During today's run, I kept thinking, "Wow, this run seems much more difficult than the run on Tuesday."

Well, now I know why... I was running at a much faster pace today than I was on Tuesday. On Tuesday, I concentrated on holding my pace back a bit so as to not burn out to quickly. During today's run, I simply let my mind wander, and let my body determine the pace. The result was that I definitely ran faster, but I also really felt like I was burning out at the end.

Tuesday, August 31, 2010

The 5-5-5 Method

I once read that an effective way to approach a half marathon mentally is to use the 5-5-5 Method. That is to say, break the race down mentally into two five-mile races, followed by a 5K race. It's basically a modification of the full marathon race strategy (two 10-milers, followed by a 10K). Those silly runners and their mind games. Now for today's run:

Stats
  • Distance: 5 miles
  • Surface: Indoor Track (Rec Center - Upper Track)
  • Time: 37 minutes, 58 seconds 
  • Average Pace: 7:36 minutes:seconds/mile

Notes
While the mental preparation may be a bit premature at this point (the race isn't until November), I couldn't help but think about this strategy during my run today. The goal for today was five miles, so naturally, I thought about the 5-5-5 Method. I purposely held back my pace today, trying to get into the "long-haul" mindset.

Once I settled in, the run almost felt routine.

Don't get me wrong, I was quite relieved at about lap number 33 -- realizing that I only had two more laps. I was ready to be done! My hamstrings were quite sore from the deadlifts I did yesterday.

What I mean to say is, I looked at my time after the first lap, and I had completed in in about 1:05. When I calculated my average lap time, it was 1:06. So, I managed to hold my pace over the course of five miles, and I wasn't dead tired at the end. This is all very promising. I can't say for sure at this point that I would have been able to hold that pace over another five miles, but that's why I'm training, right!?


Anyway, to sum it all up:  Overall this was definitely a quality run, and one that I can absolutely build on for the future.

Monday, August 30, 2010

Lou Fest

Overall, Lou Fest was good times. The food was delicious, the event was "green," and the music lineup was excellent. The only complaint I would have would be the lack of shaded areas. The sun was brutal!

The day started off with a beautiful gospel set by Kim Massie -- fitting for a Sunday.

The Carolina Chocolate Drops were definitely fun, and played a foot-stompin' version of Johnny Cash's "Jackson."

I then discovered a few bands to whom I should perhaps pay a little closer attention, namely: Magnolia Summer, Cory Chisel, and the Fruit Bats.


Alejandro Escovedo at Lou Fest
Then came Alejandro Escovedo. He took the stage by storm with "Always a Friend," brought it down a few notches with some heartfelt tunes, and then came back roaring to finish his set with some real rockers. I must seriously re-evaluate the fact that I do not own his entire discography.








Jeff Tweedy performs "Sunken Treasure" at Lou Fest
The main event (for me anyway) was Jeff Tweedy. I've seen Wilco a couple of times, but this was my first time seeing Tweedy solo. I have to say it was a real treat. Tweedy opened with "Sunken Treasure," which I think the solo-acoustic version is far superior to the album version. Besides the always-comedic banter, other highlights include "New Madrid" (during which he managed to bungle a line!), "Passenger Side," and a rollicking version of "Casino Queen."

Tweedy's set list:
  • Sunken Treasure
  • Remember the Mountain Bed
  • One Wing
  • Muzzle of Bees
  • I Am Trying to Break Your Heart
  • Lost Love (Golden Smog)
  • New Madrid (Uncle Tupelo)
  • Airline to Heaven
  • When the Roses Bloom Again
  • "The Ruling Class" (Loose Fur)
  • Jesus, Etc.
  • Via Chicago
  • Spiders (Kidsmoke)
  • Hummingbird
  • So Much Wine (Handsome Family cover)
  • Passenger Side
  • Casino Queen
  • Misunderstood
  • I'm the Man Who Loves You
  • A Shot in the Arm
The night rounded out with She & Him. Zoey Deschanel's voice was both haunting and angelic -- even on the upbeat songs! However, due to extreme tiredness from an exhausting day in the sun, we only managed to stay for a couple of songs before making the trek home.

Thursday, August 26, 2010

No need to contact the people at Guinness World Records...

No land-speed records were broken today. To achieve my goal of completing the half-marathon in under two hours, I'll need to average a 9:09 min/mile pace or better. I'll just say that there's just not enough evidence to predict success or failure based on today's run. The results of my first outdoor run in quite a while are as follows:
Stats
  • Distance: 4 miles
  • Surface: Outdoor Paved Path (Campus Lake)
  • Time: 31 minutes, 16 seconds
  • Average Pace: 7:49 minutes:seconds/mile
Notes
First lap: 15:18 (7:39 min/mile)
Second lap: 15:58 (7:59 min/mile)

I really thought that I was doing well during the first lap and holding back a bit to push during the second lap. Well, the second lap speaks for itself.  Nope.  Big fat FAIL.

I will admit that I failed to properly hydrate. I really need to work on drinking more water during the day.

Wednesday, August 25, 2010

Creaky, Squeaky, and Stubborn

Strength training was on the menu for today's workout. I can tell that I've been upping the intensity lately as my body has been a bit more creaky as of late. 

Today would be no exception. I managed to push through the soreness and I feel like I gave it my best effort. Maybe it was the Social Distortion that I was listening to. Either way, we'll see how I feel in the morning. 

But, no rest for the wicked -- the weather tomorrow is going to be quite nice, so I'm planning my first outdoor run in quite some time. I'm planning another four-miler -- two laps around Campus Lake. It will be interesting to see how much time I've lost on my average pace.

Raw Power

Simply amazing: Mavis Staples & Jeff Tweedy covering CCR's "Wrote a Song for Everyone." 

Tuesday, August 24, 2010

Today's Run, and Other Notes

Stats
  • Distance: 4 miles
  • Surface: Indoor Track (Rec Center - Upper Track)
  • Time: 29 minutes, 26 seconds (73/100)
  • Average Pace: 7:21 minutes:seconds/mile
Notes
I've slowly been building back up to my usual four-milers for a while now. My knee seems to be holding up pretty well (knock on wood!)

I felt great over the first two miles, and decent during the third. The last mile wasn't bad, but it took a toll on my average pace. When I checked my pace at two miles, I was right at 7:15...  I've got to work on the issue of coming out of the gate too strong.

To round out the cardio punishment, I sweat out 20 minutes on the step/elliptical machine with a five minute cool-down.

Overall, I'd say it was a pretty "confident" workout.

The Half Before Jamaica

I have this crazy idea. My intention is to train for a half-marathon over the next 11 weeks. My goal is to run in the St. Louis Track Club Half Marathon on November 7th, 2010 and complete it in less than two hours.


I have no real "training plan" to follow. I'm just going to keep doing what I've been doing: run three days a week - increasing my distance each week , and strength train three days a week. My strategy is going to be to just "gut it out."

As my brilliant reward, two days later, on November 9th, I hop a plane to Jamaica.

Over the next 11 weeks I plan to document the highs, the lows, and the in-betweens.

Here goes nothin'.