heat - it ain't no thang

I must be getting used to the heat. Last night's run, though run at a very easy pace, felt good. The heat did not bother me like I expected it to. This evening, I expected it to be icky, gooey, awful out - especially since I had to do 14x400's at the track. I did my warm-up laps at an easy pace and then set out to try to get in all 14 laps. I secretly thought if it got too bad that I would get what I could in. I grouped the laps into 4's, which mentally broke it into something manageable. After each group of 4 I would stretch and sip some gatorade, then get to the next 4. Before I new it I was done. It seemed that last week was actually more humid -- and I know I sweated a lot more then. I think the breeze that was blowing made all the difference, and I am not sure but I think the humidity dropped to a bearable level - unfortunately it is making it way out east...looking forward to cooler temps this weekend. My splits (I was fairly even):

1. 2:00
2. 1:56
3. 1:56
4. 1:51
5. 1:59
6. 2:02
7. 1:58
8. 1:55
9. 2:00
10. 1:57
11. 1:57
12. 1:56
13. 1:57
14. 1:51

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