7 mile tempo run

Decided I needed to leave early from work to get in my 7 mile tempo run tonight. I conviced Jason to do the same. I "tried" to leave right at 4:30, but as soon as I did someone came up to discuss a project. I was there all day, but they chose then...oh well, it was just a few extra minutes... I got to Jason's a few minutes late, then changed and it was out the door to the Monon. The nice thing about running from Jason's is that his condo is right near mile marker 3.5. We ran from there up north to mile marker 0 and back. As we started we both felt pretty tired, but our pace was right where we needed to be and fairly consistant throughout. I thought we had picked up the pace on the second half, but it apparently was the fact that it was just more effort...maybe it was due to the rain that came down from the half way point all the way until we got back -- the sun came out just as we finished. Here's how we did:

• Mile 1: 8:38/mile
• Mile 2: 8:45/mile
• Mile 3: 8:55/mile
• Mile 4: 8:34/mile
• Mile 5: 8:48/mile
• Mile 6: 8:45/mile
• Mile 7: 8:45/mile

Overall time: 61:10 --- Average pace: 8:44/mile

what was i thinking?!

I broke one of the cardinal rules of marathon training... - I tried something new. - I've wanted to try this for some time, but I was patiently waiting... - that is, until opportunity came a-knockin' and my excitement got the best of me. - Just as we (the usual Chicago-bound running group I run with) were scheduling our 10 mile run for the weekend, an idea presented itself (with a little help from Brooke)... - There was a local 15k race. Close enough to 10 miles and it sounded like a great idea. The only problem? - It was a trail run. - To be fair 3 out of 4 of us thought it sounded like a great idea, so it must be fine - heck, 4 out of 5 dentists chose Trident gum didn't they? - So the morning of the race... -

Get there, meet Brooke and her husband there. Jason never shows up... not sure what happened there.

- The start of the race was approaching, so we assemble in front of the start line. I go to tighten up my laces so I wouldn't have any problems, and just as I pull on one of my laces, it breaks... could this possibly mean anything? I dismiss it and try to get mentally prepared for my first trail run - what was I getting into? The race director then informs us that the 15k race would be a little long today - 9.6 miles. "No problem" I thought, "I'm supposed to do 10 anyway".

- The race started and off we went! The first 300 yards or so was a deeply rutted road. Brooke and I were talking like we normally do on our runs -- then we hit the trail.

- All at once it became single file and talking stopped. I quickly learned that this was a completely different type of running -- though I knew this, yet I didn't... We had to focus on the ground and our foot placement.

- We resembled a group of lemmings - I was wondering when the cliff would come, but instead of a cliff we had come to a hill. I conquered it no problem and I started to smile...

- I was enjoying this!

- My euphoria wore off about half way through the run. There were a few instances of some near rolled ankles and a couple of stumbles (pick up your feet), but I remained upright and surprisingly was keeping a 9:00/mile pace! I was growing tired as we progressed and I felt more and more like a castway on the show LOST - running through the woods, never really seeing very far in front of me or very far behind.

- About 6 miles into the run Brooke is the first to take a spill. I was sure it was going to be me - I'm not the most graceful runner. She was fine, no blood drawn and she was back on her feet and right back to running before I could even do anything. We kept going, our pace growing increasingly slower. - I was getting the hang of this trail running. I was feeling tired, but I was also feeling comfortable running on the trail. We had just passed the 8 mile marker and were in the final stretch of the race when - for a split second - a. split. second. - I took my eyes off of the ground. I was going up a hill and as I approached the top I didn't lift my foot high enough and it found a root or stump or rock (that was marked with flourescent marking paint).

T-I-M-B-E-R !!!!

-

I fell to the ground like a giant redwood tree. I laid there for a brief second - just a brief second - wondering if I should just stay there. But I got up, covered with dirt (sweat + dust = dirt) and started running again -- my ego slightly bruised, but I was fine. 1.6 miles later we were crossing the finish line -- 1:32, a 9:35/mile pace. Not too bad for a first time and spending some of it sprawled out on the ground... - My legs are sore right now, so I now know this was not the best decision I have made, but on the positive side of it all - I am not injured. And what doesn't kill me makes me stronger, right? - I did learn some valuable lessons though:

1. Definitely do not attempt in the middle of marathon training!
2. Do not wear a white shirt
3. Wear trail running shoes, not worn running shoes (which, by the way, I got my new shoes yesterday, same as before - Asics Gel Fortitudes)

I am not sure how (or if) this will fit into my running in the future -- there is a marathon in December that is run entirely on trails...I think I need more practice first...

bited-sized tempo run

With it being an easy week this week, my tempo run on Wednesday was short - it was only a three miler. During my run tonight I was thinking about how my tempo run fit so nicely between my recovery runs (kind of like bite-sized Nutter Butters where the creamy peanut-buttery goodness is the tempo run and the cookie parts are the recovery runs). Yes, I was thinking about food during my run - no big surprise there. Even on a short run this happens...and trust me it is much worse on the long runs. Inevitably we all start talking about food. (At last years marathon all I could think about from mile 6 on was ice cold margaritas...needless to say I had a few later that night...) Anyway, enough about food. I was describing my tempo run. I felt pretty good, almost antsy to get out for my run... so I ran it a bit on the fast side - not all out, but faster than my pace was supposed to be. My splits were [1] 7:39, [2] 8:14, [3] 8:05 -not very consistant and too fast, but it felt so-o-o good to get out there and go. This evening I got out for an "easy" three again, this time it was supposed to be at a relaxing recovery pace. Well, my legs are out of calibration I think. I felt like I was taking it slow and to my surprise, not as slow as I thought...[1] 8:58, [2] 9:06, [3] 8:48. Once again, it felt good... So, to finish out this week before the next big mileage week, I'll do some cross-training on the bike tomorrow, and then cap it off with 10 miles on Saturday at marathon pace. 44 days and counting...

happy labor day

Hope everyone is having a great Labor Day Weekend... the unofficial end of summer is finally here...marathon season will soon be upon us... I have felt great all weekend after my 21 mile run on Saturday, so upon reading my training plan and seeing that today was another rest day, I decided I felt too good and the weather was too beautiful to just rest. I used today as an easy recovery run, not much - just 3 miles, but it felt good to run. My wife even joined me on her bike to keep me company - something that she's never done, but it was nice to have her company. The following week is a bit of a step back week, so It should be relaxing. Then a couple of big long runs still to come (23 and 24 miles) in the next few weeks...

just 21 miles

One could not have asked for a more perfect day weather-wise. It was a comfortably cool 60 degrees with a slight breeze. We got started at 7:30 heading out of Fort Harrison State Park to the Fall Creek Trail. To our surprise, they had part of the new section of the trail paved already, some parts were still just the crushed limestone base - but it was still very nice to run on. We took the trail all the way to the Monon, heading north to 54th street which was the half way point. There we stretched and refilled our bottles at the drinking fountain. We turned around and headed back keeping a very consistant pace still. On our way back we ended up meeting a runner from Lafayette who happened to be in town and was also training for the Chicago Marathon - it will be his first. He seemed in good spirits. We talked for a couple of miles until we had to split off onto the Fall Creek Trail. Unfortunatley did not get his name before we parted, but did wish him well as he continued on his run. It was not too long after this point I was getting tired and my legs were feeling sore. I was able to maintain the pace, but it was feeling like more effort with each mile. We got to mile 17 and took in more water and a gel. I think that helped, but would have been more helpful had I taken one a little earlier. It wasn't until a couple more miles down the road that I felt a little better. We all picked up the pace on the last mile and it actually felt good (to our legs at least). It definitely require some effort to do this, but I think it was more mental than anything. Once Brooke's truck was in sight, I picked up the pace again and took off. It felt great... Towards the end of our run we all started talking and were wondering about our training, goal pace and how things will shake out in the marathon -- a 10:00/mile pace seemed about all we could handle - "how can we run 9:00/mile pace?" Yet to have the energy at the very end of this run to pick up the pace kind of helped a little, but we still wondered if our goal was too agressive...there is still 49 days to go...so we'll see... As for splits - don't have them. My #^(%!^& Timex GPS decided to rest after the half-way point and I couldn't get it to acquire a new satellite - gotta love technology...anyway, the time and average pace were 3 hours 30 minutes almost exactly (3:29:23) so our pace was 10:00/mile...not bad. Afterwards we stretched a little, but mainly just tried to keep moving a little, or else our legs would scream in protest. Once I got home I did some more stretching had an ice-cold refreshing smoothie and then it was time for another ice bath. My legs still felt a little tired after that but not sore. This morning, they are fine. No aches or pains - in fact they feel better than they did last week. A step-back week next week with an easy 10 mile run for the long run. We are still considering doing the IU Mini-Marathon in Bloomington for the run. I think we will make up our minds this week since it hasn't sold out yet...stay tuned...