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Monday, October 25, 2010

The Marathon Simulator

On Tuesday I ran my first stress workout of the week solo and it consisted of a road 10 miler with 7 X 5 minutes w/a 2 minute recovery jog embedded (did reporters during the Afghan/Iraq conflict make that word vogue?) in it. Following that, it was 3 easy/recovery runs of 7 miles each which took me about an hour to run.

Although, knock on wood, I rarely get injured, in the last 2 weeks I've had my share of kinks (L-O-L-A!) First, when I ran the 10 by 800 behind Jay and Paul: I pulled my hamstring on the push off of #1. Second, on an easy 7 miler, my left foot developed a pain that came on at mile 2 and was gone by mile 6 (oh well). Third, my lower back started to mildly hurt last week. Forth, I felt like I had a rock in my throat last week that made it difficult to swallow (it's almost gone). OK, I'm done complaining.

I tell you all of this to try and explain why I did not complete my simulator this past Saturday. My plan was to run 10 miles on the roads (it was mostly the Racefest course by my house), then jump on the treadmill at work/school for 10 miles, and then run a 3 mile cool down to home.

Actual: 10 mile road run in 1:14:00 (nice and comfortable)
8 mile treadmill run in 48 minutes (6 minute pace) 1 % grade
3 mile cool down back to my house...

The concern for me was that I planned to do 10 miles on the treadmill and I fell short. I was frustrated for a couple of hours afterwords, and then I realized that it was my body's (central governor) way of telling me that I was done (sore throat?)...

A nice 'n easy 9 mile recovery run yesterday an and easy 7 miler this morning should set me up nicely for tomorrows stress workout...

Other stuff: The Yankees are done, the Vikings stink (they are my 2 favorite sports teams) Out to dinner on Saturday night at a nice burger joint on East Blvd. spotted Jordan Kinley (my son was impressed!)

Question: What Carolina Panther was a 3x High School 400 meter sprint champion?

Monday, October 18, 2010

Lungstrong 15k Race Recap

Saturday was a beautiful day to run what turned out to be almost 9.5 miles according to most everyone's Garmin. Since I don't wear one, it was 9.3 for me in 55:12 @ 5:56 pace for 1st Master and 15th overall. 5 more workouts until the big day and I'm looking forward to each one!

It was a beautiful rolling course over the streets of Cornelius and around Lake Norman with a whole host of CRCer's coming out to put on a good performance. They included: Jordan (who came straight from his Ekiden race in Japan), John (who picked off my good friend Rich at the 8th mile...no relation to M & M!), PMain (who just gave himself and his coach a huge confidence boost for Richmond with his performance), Jay (I use to beat Jay...that was then, this is now, I knew he was ready after his 800m workout on Wed.), Aaron (he and I found the good parking spots), BMac (tellytubby to follow!), Billy (are the PR's ever gonna stop for this kid?), the Crockfords (just back from ChiTown), the Hadley's (Alana would claim top honors for the women), and the Hovis' providing the cheering section!, etc.

Personally, I opened up with a 5:58 mile and just kept each of the 9 miles under 6 minute pace and felt reasonably well doing it. I Got to run with Doug Campbell, Chad Crockford and Greg Issacs during the run which really made the race fly by...went home and had a nice 'n easy 7 miler with the dog (I am not a dog person but it's 3 against 1!) SOL...

This week I have a 6 X 5 minute w/ 2 minute recovery workout on Tuesday and a 10 mile road run followed by a 10 mile treadmill run at 6 minute pace and 2 c/d on Saturday (22). 5 easy/recovery days to fill in the week.

Question: He won the 5ooom, 10,000m, and the marathon at the Olympic Games of Helsinki. Who is he?

Tuesday, October 12, 2010

2 X Cherokee 10 milers...7 with the dog!

This past Saturday, I ventured over to the Dowd Y to run an old standby called the Cherokee 10 miler. I would run this 2 times to get my longest tempo/marathon paced run 4 weeks out from New York City. Unlike Dathan Ritzenhien, I didn't have to travel to the Nike campus to do it! Ha!

I knew that I was flying solo on this run, and therefore, I had to do all the work myself. Up at 5am, I started the first 10 miler at 5:40am (very early) yet it will be 9:40am come race day, so naturally, my heart rate will be a lot higher to start (that is a good thing).

I stopped at 10 miles, had a Gu, drank some water, and started the next 10 miler. Here are my splits:

1st 5 miles: 32:15
2nd 5 miles: 31:22
3rd 5 miles: 31:34
4th 5 miles: 30:49

Total time: 2.06:00...reasonably pleased!

I was disappointed with the overall time as I would have liked to have gotten closer to 2 hours. Having said that, I was very pleased with how I felt and how I kept my foot on the gas. It was early and dark...

Drove right home, had oatmeal and fed the dog, then took the dog on a 7 mile run in 56 minutes for a total run of 27 miles!

Easy 7 miles for Mon., Tues. and Wed. and then 10 * 800 with the fast guys...should be fun!

Question: Who is the only female marathoner to run 2.15?...sick!

Thursday, October 7, 2010

Randolph Road Hill Repeats

This past Tuesday was my first stress workout of the week (I am currently only running 2 stress workouts a week). I only had 2 recovery days since Saturday's marathon paced run and I could have used 3! I wanted to save the 3 for this Saturday's 20 miler (2 X Cherokee Rd. loop from Dowd) Anyway...

Back in 2000 when I was preparing for my assault on the Charlotte Marathon, every Monday I would go to Randolph Rd. (it was convenient since we lived in Cotswold at the time) and run up and down the section from just past Shasta up to Sardis Rd. I thought it would be a good idea to do this workout as another simulation of what I would be experiencing in the big apple in 4-5 weeks (that would be those 5 bridges that we have to run up!)

Each repeat takes about 2 minutes to climb and 3 minutes to descend and I ended up running 11 repeats for a total workout of 10 miles. I focused on climbing aggressive and yet staying smooth at the same time. Looking forward to Saturday...

I don't know if I mentioned this or not...Caitlin Chrisman qualified for the 2012 Women's Olympic Marathon Trials to be held in Houston next January! (Megan Hovis already qualified) I get to run with both of them usually once a week...how cool is that! Bill Shires, 45, just ran a 2:40 at the same race...what a remarkable result! Mike Beigay ran a strong 2:47 and is already eyeing his next one!

Question: Who is the only man to finish 4 Olympic marathons?

Monday, October 4, 2010

The Big Three! Chrisman, Shires and Beigay...

This post was supposed to be about Jay and Stephens' marathon paced run on Saturday, and after what transpired on the streets of downtown Minneapolis on Sunday, you can read about it at the end of this most important post.

The results are in from yesterdays Medtronic Twin City Marathon:

8th Overall woman: Caitlin Chrisman, 24, Charlotte, 2.41:52...$3, 750. Qualified for the 2012 Women's Olympic Marathon Trials in Houston (she'll be joined by Megan Hovis, and maybe even...?)

10th in the 45-49 age group: Bill Shires (85th overall), 45, 2.40:o2 (splits of 1:19 and 1:20!) Awesome!

17th in the 30-34 age group: Mike Beigay, 32, 2.47:16...very strong run!

Having watched them train first hand, I am still so happy, proud, inspired and in awe of what they were able to do with their legs, head and most importantly, their hearts!

Congratulations fellow CRC'ers...you made us all proud!

On Saturday morning @ McMullen: Jay Holder cranked out 16 miles at 5:56 pace. I rolled though 15.2 miles at 6:03 pace. We were singing "Teenage Dream" on our cool down because we got hit with the runners high!

Special thanks to Ben Hovis, Aaron Linz, and Mark and Bryce Hadley for their moral and liquid support. That was huge!

Question: What place did Lasse Viren get at the Moscow 10 thousand?