b.a.d. running

That was our team name for the 42k Relay... Our day started out early, getting to the race at 6:30 to procure a good ‘home base’ for the relay. We quickly found that we were under-prepared…while we had brought small personal coolers, towels and chairs, many other teams had tents and large coolers…some had radios. Brooke said she even saw someone with a portable grill! Once we got set up we got our last minute race directions and it was time to start. The first lap had the .2 miles tacked onto it and I was up first. I surveyed the group of 42 runners and I thought, “okay, not an intimidating looking group” As soon as we started we took off at a freakishly fast pace for how hot and humid it had already become…I kept up the best I could, but could never catch anyone. I finished the lap dripping in sweat and feeling spent. I quickly found out that I had run the first lap in just over 16 minutes…a 7:18 pace…crap. I had every intention to run this thing fast, but by fast I was thinking 8:30 or 9:00/mile pace – marathon pace for my training…little did I know this would become a speed workout – 5 x 2 mile repeats! Andy was up next and he kept the momentum going, keeping a sub 8:00 pace, even he was caught up in the excitement…and Brooke, who had run in a triathlon relay the day before answered right back with a sub 8:00 of her own. As soon as we all ran the first lap, we said we would run the next one slower, all thinking closer to the original plan of 8:30 or 9:00…nope, didn’t happen exactly that way…but we did slow down. With each lap the sun grew hotter and more merciless, the humidity never let up either (big surprise there). So much for moisture wicking running gear…nothing was dry after the first lap and we could never get dry…so when we finished in a blazing fast time of 3 hours 31 minutes and 33 seconds, we went to the fountain that was in between the fire house and city hall and soaked in it -- the water was cool and refreshing! Overall, it was a great experience – a lot of fun and it let me see just how fast I could be someday…it also made me wonder just how fast some of these other runners would be with 20+ pounds strapped to them – making things a little more equal between me and them. I think I could probably take them then :) Maybe they should weight-grade times instead of age-grade them? What do you think? Here are the splits:

• Lap 1 (2.2 miles) -- Dave -- Time: 16:04 -- 7:18/mile
• Lap 2 (2 miles) -- Andy -- Time: 15:49 -- 7:55/mile
• Lap 3 (2 miles) -- Brooke -- Time: 15:56 -- 7:58/mile
• Lap 4 (2 miles) -- Dave -- Time: 15:34 -- 7:47/mile
• Lap 5 (2 miles) -- Andy -- Time: 16:08 -- 8:04/mile
• Lap 6 (2 miles) -- Brooke -- Time: 16:02 -- 8:01/mile
• Lap 7 (2 miles) -- Dave -- Time: 15:51 -- 7:56/mile
• Lap 8 (2 miles) -- Andy -- Time: 16:49 -- 8:25/mile
• Lap 9 (2 miles) -- Brooke -- Time: 16:30 -- 8:15/mile
• Lap 10 (2 miles) -- Dave -- Time: 16:34 -- 8:17/mile
• Lap 11 (2 miles) -- Andy -- Time: 17:04 -- 8:32/mile
• Lap 12 (2 miles) -- Brooke -- Time: 16:39 -- 8:20/mile
• Lap 13 (2 miles) -- Dave -- Time: 16:46 -- 8:24/mile

Total Miles: 26.2 -- Average pace: 8:04/mile -- Overall Finish: 32 out of 42

t.c.b.

(That's Takin' Care of Business for all those non-elvis fans out there - thank you, thank you very much). After my day of rest I felt a little less tired, so I left work just a little early to get to the park for an easy 30 minute run. I figured it had better be at the park where I stood a chance of some decent shade. I saw on the news that the temperature was 92 with the heat index at 100...so inviting...but I felt compelled to get out there. Taking a day off, warranted or not, makes me feel guilty. I told myself to take it easy - try for a 10:00/mile pace and it felt like that, my legs even felt heavy and slow, but I still average 8:50/mile. Perhaps it was the music I was listening to. Sometimes I get carried away by the beat (I tend to listen to an ecclectic mix of songs, and Eminem, I find, is great music to run to - it has a great beat and is full of attitude that keeps me going - even when it is miserably hot out). So I finished up and stretched, then got home to reward myself with a homemade smoothie -- peanut butter and banana if you must know, but I do have other kinds (like strawberry and/or blueberry). Nothing better on a hot day than an ice cold smoothie. Makes the run all worth while. Some light cross training tomorrow (biking) and then my 42k Relay on Sunday. I'll post details about it afterwards. Stay tuned...

a day of rest

I took the day off today. I woke up feeling exhausted and was sluggish all day. When I got home I almost couldn't move...not like me, but I decided it was best to switch my rest day to today and run tomorrow and cross train on Saturday. Sunday is the Runner's Forum 42K Relay Race. It will be me and two other friends running a two mile loop...a cool way to get our mileage in for a step-back week -- I'm looking forward to it, eventhough the weather promises to be hot and humid once again...even the 7am start time won't be of much help...it will be in the mid 70's by that time...

6 x 400 + rain = shorter + cooler speed work

Another week of speed work, another equation...this time with new variables! I ended up in Michigan for business today - a quick flight up in the morning and another quick flight back this evening on a private jet. I was starving on they way back, so I was able to get some Nutter Butters on the plane from the little mini-bar as well as some refreshing, ice-cold water...mmmm, Nutter Butters... I got back just in time to get home and change into my running clothes and get to the track by 7:45. Anyway, it started to rain on my way to the track. When I got to the track I found Brooke half-way through her repeats. We talked for a few minutes and the rain let up so it was time to get down to business. I did my warm-up mile and then began my repeats. I did my warm-up mile too fast, but it felt pretty good and then continued to run my first three repeats too fast as well -- but I was consistant! My next three repeats weren't much slower as you can see...here are my splits: (Warm-up) Mile1: 7:55 recover: 2:00 Lap 1: 1:43 recover: 2:24 Lap 2: 1:40 recover: 2:00 Lap 3: 1:46 recover: 5:00 Lap 4: 1:40 recover: 1:54 Lap 5: 1:37 (I was smokin' on this lap!) recover: 2:03 Lap 6: 1:44 (Cool-down) recover: 4:44

the beginning of week 5

I didn't do much of anything yesterday -- it was rest day for me. I did managed to mow the lawn, but that was it. I was just not motivated to do anything. Today was the beginning of week 5 in my training. I left work on time and got home at a reasonable hour. I had an easy run scheduled for today -- 30 minutes. Off to Fort Harrison State Park for my usual run on the scenic Harrison Trace Trail. I started out slow (I thought), feeling somewhat tired and progressed to a comfortable pace, taking the hills slow. It was still a little warm out even in the shade of the trees, so I was dripping in sweat. I ran 3.37 miles in the 30 minutes, with an average pace of 8:54/mile. Felt good, but was a little inconsistant with my pace, though the hills have something to do with this... My splits: Mile 1: 9:36 (not bad) Mile 2: 8:59 (a little fast, but okay) Mile 3: 8:34 (too fast) last .37: 2:49...(felt the need for speed - oops)

a refreshing 13 miles

The days leading up to this weekend’s run were hot and humid. The forecast promised a cool-down, but also cloudy, rainy conditions. Friday night, it rained pretty hard and the forecast was still calling for rain in the morning. Not wanting to slog out 13 miles in the rain, I thought that I would have to bag Saturday’s long run and run it on Sunday. I woke up early and saw it a little cloudy, but no rain and it was a refreshing 65 degrees. I checked the forecast once more and the radar was clear, so it was a go. Brooke came by and picked me up. We had decided on a scenery change, so went to the Central Canal Towpath for our run. We got our first ten miles done on the nice crushed stone path and finished the last three on the Monon. We reward ourselves with our favorite Orange Blossom Iced Tea from The Monon Coffee Company…so refreshing after a long run. It turned out to be a near-perfect day, with blue sky, a few white clouds and still some humidity – but not like it had been. We took it easy, not too fast, but faster than our training schedule suggested (10:40 to 11:20 pace). Our overall time was 2:06 with an average pace of 9:41/mile -- more than a minute slower per mile than we ran the half marathon in May. I felt good, tired, but not exhausted. I later found out that I was also hungry -- ravenous actually. When I got home I consumed a small container of hummus and pita bread that I had bought at Sunflower Market before leaving Broadripple…it hit the spot. Here are mile splits: Towpath Mile 1: 9:54 Mile 2: 9:36 Mile 3: 9:22 Mile 4: 9:28 Mile 5: 9:37 Turnaround point Mile 6: 9:53 Mile 7: 9:45 Mile 8: 9:42 Mile 9: 9:30 Mile 10: 9:33 Monon Mile 11: 9:36 Mile 12: 9:39 Mile 13: 9:16

running with 'dead legs'

My legs are trashed. I ran this evening at Fort Ben State Park, really just wanting to get out and go nice and easy. As soon as I started I could tell my legs were needing some rest, so I took it "extra" easy. It wasn't nearly as humid or hot as it had been, but not by much - I had plenty of sweat pouring off of me. My splits were surprisingly faster than I expected or wanted... Mile 1: 9:47/mile Mile 2: 8:50/mile Mile 3: 8:36/mile Oops...I am taking it easy tomorrow. Looking forward to this weekend's 13 miler...

12 x 400 + 90 = tough workout

Another mathematic equation (Did I ever mention that I happen to have an associates degree in mathematics and sciences?). I did my 400 repeats at the track last night. It was very hazy, hot and humid out (about 90 degrees) and it sure made for a tough workout - I was dripping in sweat. It was great. My repeats are getting more consistent too… Warm-up mile 8:52 Walked a lap 3:20 1st 400 2:07 Recover 2:01 2nd 400 1:56 Recover 2:00 3rd 400 1:56 Recover 2:00 4th 400 1:55 Recover 4:38 5th 400 1:59 Recover 2:00 6th 400 1:59 Recover 1:59 7th 400 1:58 Recover 1:59 8th 400 1:53 Recover 4:59 9th 400 2:00 Recover 2:00 10th 400 1:53 Recover 1:59 11th 400 1:57 Recover 2:02 12th 400 1:48 Cool-down 2 laps 7:23

97 days / 97 degrees

Only 97 days until the Chicago Marathon!!! It was a scorcher out there this weekend and this week looks to be more of the same. I ran my weekend run solo in more ways than one. Brooke was injured by glass in her foot, so I was running on my own. I was a little slow getting ready as I was feeling a little tired, and started my run 45 minutes later than I had intended. To compound the problem, I got to the Fall Creek Trail and was getting my gear on (heart rate chest strap, GPS) and I went to activate them only to find I had left my watch at home...So I had to time my run by the clock in my truck. I tried to keep a nice even, slow pace and I think I did okay on the way out. On the way back though, I could start to feel myself slow down. I could also feel it warming up quickly too. The good part is most of the run was shaded, but the short distances that were not I could feel the sun beating down mercilessly. I finished my run, stretched just a little, went inside O'Malia's for some ice cold water, and drove home. I was told I looked like the life had been drained out of me. It felt like it too.

treadmill drudgery

I missed my workout yesterday, which was supposed to be 10 x 400 repeats, so I did them this morning. To make it easy on myself (or so I thought) I ran them on my treadmill. I do not normally mind the treadmill for certain workouts, though it has been a very long time since I actually ran on it, but when the treadmill doesn't want to cooperate it makes it painful... The workout started out okay, did an easy warm-up then started my repeats. I got through the first 6 when I decided to increase my pace. Just as I was finishing my 7th, the treadmill stopped (the circuit breaker on the treadmill tripped). So I reset it and decided to put lube on the running deck, thinking that the belt was getting too hot. I started back up and on my final repeat, when I increased my pace again, it stopped again! So it seems that the treadmill is not fond of speed - anything over an 8:00/mile pace and it has other ideas. I guess it could be worse - it could try to throw me off of it...anyone want to buy a treadmill? P.S. Do NOT buy a Horizon Treadmill!!

happy birthday brooke

It was Brooke's birthday on Sunday, to celebrate we ran our 9 mile run on Fall Creek Trail out to the Monon then up North for about half a mile. We ran the second half faster than the first. Felt good the entire run and had a good pace and a nice relaxed run. The weather actually cooperated and turned out to be a nice day for a morning run. It did get a little warm later in the day, but I did manage to mow my somewhat brown and crispy lawn... I ran this morning for 30 minutes per the training schedule...still doesn't seem like enough, but after the run yesterday, I could tell I was a little tired. Cross-training tomorrow - hopefully my bike will cooperate a little better this time...

8 x 400 = confusion

Yesterday was time for my speedwork in my marathon training...I use the term speedwork a little loosely, as the pace I was supposed to run my repeats at was what I was running while warming up. I am not a fast runner, but unless the track I ran at was just short of a 1/4 mile, I was running at 8:00/miles for warm-up. I had to force myself to slow down so I was keeping a 9:00/mile pace. The funny thing was, I was feeling sluggishly slow to begin with. Somehow I was running 1:45 for my 400 meter repeats! Maybe it was the weather - it was much cooler and there was a slight breeze - it felt great to be outside. The process of running repeats is supposed to be simple, but I probably think too much about it. Anyway, I got my workout in. A nice easy 30 minute run tonight and then 9 miles this weekend...

rusty gears and flat tires

I missed my Monday run, so I doubled my cross training time yesterday. I got my bike down from the hooks in the garage and dusted it off. I checked the tires and found that they were almost completely flat, so I filled them up. As I headed off it started to rain, so I waited a few minutes until it stopped. I then headed off for and hour bike ride. I went to Fort Harrison State Park for the majority of my ride. I thought the hills would be a good workout - my knees disagree. I may need to readjust my seat, I'll have to check this before my next ride. I may also need to check my gear shifter...I found out during my ride that I only have 7 gears versus the 21 it is suppose to have. I was able to get the gear to advance after awhile, but it was inconsistent. At least I didn't end up with a flat tire this time...This is why running is better - shoes don't go flat (or maybe they do if you have Nike Air - right Brooke?), if your gears are rusty, it is you, not the equipment.

back home again in indiana...

We're back. Got home this morning at 2am...a long -ass drive! We originally were going to make it an easy drive home - breaking it up into three trips, going to Albany, NY to see a friend and see my old college, then on to Niagara Falls since Steph has never been there, maybe stopping by my old home town where I grew-up, and finally a stop in Ohio to see my grandmother. We skipped Niagara Falls and my home town - being anxious to get home and drove from Albany to Ohio to visit with my grandmother, then headed home from there - all in the same day. Needless to say, I didn't run this morning and will run my 7 miles tomorrow. It won't be the same as running past lighthouses, but it will be nice to run at home...