Saturday, December 30, 2006

The Year in Review

I had three main goals this year -
Marathon in under 4 hours (3:47:25 - Chicago, October 22)
10K in under 45 minutes (44:29 - Valparaiso, November 23)
Mile in under 6 minutes (5:55 - Barrington, December 30)

For 2007, I'd like to do a bit more, so here are the goals:

Marathon - 3:20:00
10K - 43:00
Mile - 5:30

I'll have to check VO2 Max tables to see which of these is unreasonable, but I think I can hit all of them. Got a whole year to do it!

Wednesday, December 27, 2006

11 - Holiday slowdown

Still recovering from a nasty nasty ear infection, so no running for me. The combination of this and eating X-mas cookies is lethal. Getting in lots of rest and Hiro worship.

Schedule anyway:

Mon - no run
Tue - no run
Wed - no run
Thu - still no run! (work got in the way, I hate it when that happens!)
Fri - Ran 5 miles in speedwork. Warmup for half mile, then stretch. One mile at 7.5 mph. Recover to 130 bmp. One mile at 8.5 mph, recover to 130 bpm. One mile at 9.5 mph, recover to 130 bmp. One mile at 10.5 mph. Followed by half mile cooldown at 7.5 mph. Time for fastest mile was 5:55, so I made my goal of running a 6-minute mile by the end of the year! (I actually ran something like 0.02 miles at 12:00 and 0.98 miles at 5:43, due to the ramp-up of the treadmill. Is there a way around that?)
Sat - Will probably rest.
Sun - Have a 5K race scheduled, but now that the Bears game has been moved to 7pm instead of noon, I'll be fighting drunks and game day traffic to get downtown. I may just skip the race even though it's paid for. Wonder if I'll get my t-shirt mailed to me...

Update: Skipped it. Bears game was depressing, but at least it was relaxing with Dad. T-shirt was mailed to me (for a small fee). It's very cool!

Thursday, December 21, 2006

10 - Slacking

Mon 12/18 - No run
Tue 12/19 - No run
Wed 12/20 - No run
Thu 12/21 - Ran 5 miles at work, in 37:25. Not bad after 5 days of no running. Shame on me.
Fri 12/22 - Did a mini circuit at work, 20 min rowing (4500m) 20 min bike (6.75mi) and 20 minutes running (3 miles). Ok, so I added a couple minutes to get the 3 miles in. Also, 40 crunches on an exercise ball.
Sat 12/23 - Xmas eve eve activities. No exercise of any kind!
Sun 12/24 - Supposed to do long run but some medical issues are interfering..

Saturday, December 16, 2006

9 - Gettin' down to bizness

A new week of masochism begins.

Mon 12/11 - (Rest) Rested after Rudolph Ramble race.
Tues 12/12 - (3 miles) 3 miles, 7:15 pace
Wed 12/13 - (7 miles) 5 miles, 38:12?
Thur 12/14 - (4 miles) 1 mile in 6:35. Plus lifting weights (arm stuff only).
Fri 12/15 - (rest) 10K plus one mile, in 51 something (the damn treadmill stopped at the 30 minute mark and I had to fire it back up.)
Sat 12/16 - (10 miles) Rest. I blew off the Trail Race I was supposed to do today. I got a late start and also decided that over an hour drive to run a half hour race just wasn't worth it.
Sun 12/17 - (cross) Planning 10 mile run at Waterfall Glen. (Didn't make it! - then it got cold)

Sunday, December 10, 2006

Antlerfest

Let's start with the splits for the Rudolph Ramble 8K:

Splits - 7:29, 7:11, 7:57, 7:31, 7:03
Total time - 37:11.

It was beautiful out there but I think I was tired from the end of week workouts I've been doing, so I didn't make my goal. Under 36 minutes should have been possible. Still, I beat my last 8K time from April (barely) so I can't be too disappointed. The course consisted of two out and backs, along Lincoln Park, north side of Chicago near the lake. I was able to get there around 8:20 (left my house at 8:00) and found parking easily. Got my goodie bag, headed back to the car to warm up, and then ate a vanilla goo with a pint of water 15 minutes before the race. Got in the potty line and was able to t.c.b. with about 5 minutes to spare. Did some really brief stretching, donned my red foam antlers, squeezed in near the front 20% and then the race was off. I got bunched up near the start and tried to pass some people by running on packed snow. I could tell from my heart rate that I was doing ok, but my legs were telling another story. I could feel the effects of yesterday's ice skating on my legular stamina. I tried to make up for the slow first mile, and was doing better on mile 2, but the 3rd and 4th miles were really slow. I had trouble with breathing after mile 2, with some cramping on my back preventing me from drawing a full breath. This was especially noticeable near the end, where I was huffing and puffing in shallow breaths to avoid the pain. This is a new problem, not sure what happened. The pain was almost in the spot where my heart rate monitor was strapped on. I didn't have much reserves at the end - the last mile was pure mind over matter. I just wanted it to end. I'll have to try and rest more next time. Goodies after the race were decent - there was mexican gumbo, bananas, bagels, Naked juice, Kefir and some other yogurty drink, Snickers marathon bars, and Athletico tent (yay!). Got a few snacks, an assisted leg stretch, and stuck around for the raffle (fluorescent yellow training jackets and some dinner vouchers) but came up empty. I forgot my cell phone, so I have no photos from the race...There were a few TNT folks there but not enough to get critical mass for a breakfast outing. Maybe on New Year's Eve. Next up: the Rock Cut Trail run 5K in Rockford in a week (first race in a series of four).

New! Scheduled races tables

I added a table to keep track of all present and past races. This table has been "floating around" some other blogs and looked good so I acquired it. Each line of the table shows the date of the race, race name, link to the race page (or results page if no race page exists, race distance, goal time and actual time (result). The result links to my blog entry for that race. Thanks to the purveyors of this table!

Saturday, December 09, 2006

8 - Back to the mill

Training again. Gotta do it. Week 8 is over!

Mon 12/4 - Rest after Sunday's trail race.
Tue 12/5 - Cross training (ball class). Plus 1 mile in whatever.
Wed 12/6 - Rest
Thu 12/7 - 5.3 miles in 40:00
Fri 12/8 - 10K in 44:38.
Sat 12/9 - Cross training. Hour of skating.
Sun 12/10 - Race! 8K Rudolph Ramble

Thursday, December 07, 2006

Austin, here I come!


Why am I entering this race? Not sure exactly. I'm pretty sure I'm undertrained (this is Week 8 of Higdon, and I've only been racing, no long runs). It will give me a chance to do something fun in the dead of winter. It will give me a reason to keep running hard. It will give me a chance to travel. The weather for this race has been all over the map - a 30 degree difference between 2004 and 2005. I hope it's fairly warm down there.

Sunday, December 03, 2006

Gilberts Mud Run

Ok, so I've never done one of these trail runs, and this one is supposed to be intense. The actual name is the Cross Country Challenge. The 10:00 start is generous - I should be able to get a few winks unlike most races that start at some ungodly hour. I leave the house around 8:40 hoping to get there in an hour or so. Brief pit stop at Walgreen's to buy duct tape, which you're supposed to use to make sure your shoes stay on during the race. I arrive and park the car at the end of a long snowy lot, tape up my shoes, and head to the large barn where the race packets are. A bit disoriented without my glasses, I eventually find the A-D line and wait to get my championchip and t-shirt (a nice long-sleeve technical one). I eat a chocolate goo and drink some water in line, and get my stuff. By this time it is 9:50 and announcements are made that the start line is a mile away. Oh, great! I will have to run to the start. I get my bib number on and my chip tethered to my shoe (the non-duct taped part), shove my new shirt into a corner of the barn, and start jogging toward the start. I have 8 minutes to get there. I slow down figuring it's chipped, but turns out the timing is done only at the end - everyone just lines up in a huge swath at the start of the race. Well, it's pretty cold out here, about 16 degrees is what was announced. I am only wearing my running shorts, sweat pants, short sleeved shirt over long sleeved (tech fabric) and an old sweat shirt. Of course, hat and two sets of gloves. Lots of people are still heading out there - down a road, across a bridge, then along a snowy road packed down by tractor tires. As I approach the start, it's obvious the runners have already headed off, so I basically just keep running. There is a large open field followed by two monstrous hills. Top of big hillThe trail winds through the farm where there are lots of things to be dodged -- fences, logs, roots, bogs, ice floes, branches, and other runners. Running steep downhills is scary, and there are many hills on this course. Some of the water or mud is knee deep, and keeping my shoes dry is pointless. Once I am out of the water though, my feet warm up again slightly and running with the mud and manure squishing around is not so bad. Many areas of the course, there is no option but to run single file - I try to pass when I can. I notice that the bit of water in my water bottle has frozen. Neat. After running for what seems like an eternity, we are given some helpful guidance - "Only a mile and a quarter left!". "Are you sure?" "No, not really, that's just what we've been telling people". After a few more twists Trudging to the finishand turns, the end is in sight - I can hear the tollway again. I pick up the pace toward the end and see my time -- 1:12:56. I gulp some water at the finish area and manage to extricate my frozen-on chip, then trudge back to the barn. I am cold, but elated that I finished. There is catered food in the barn, The Barnso I load up my plate with mostaccioli and fried chicken and beef sandwiches, and grab a banana and sit for a teeth-chattering meal. My shirt is still there from before the race, so I make a mental note to get it later. I grab a couple of Clif Bar samples and head to the car to change. Then I notice the horse stalls and venture around to see them. Magnificent animals. Some are friendlier than others, so I stop to rub their noses and whisper sweet nothings to them. Two are especially friendly - I find out their names are Chief and Lug. Lug the HorseI decide I have to get a photo, and head to the car again. When I get there, I manage to break ice off my shoes and sweat pants by repeated hammering with a 3/8 socket wrench, so I can get them off. I put on clean clothes in the car and then realize to my dismay that I forgot a change of shoes! Do I put on cold muddy shoes over my clean warm socks? Not a chance. I carefully get stuff off the hood of the car without stepping on the ground and drive nearer to the barn. Here, I tie and tape plastic bags around my stocking feet, grab my cell phone, and start walking on the slippery ground with my new found footwear. Almost lost it a couple of times. Once in the barn, the dirt floor is a bit warmer than the snow and ice outside. I go back to the horse stalls and visit with Chief and Lug again. Chief likes his neck rubbed and he returned the love by nuzzling my neck with his nose. I could feel his warm breath - it was so sweet, but I was nervous to have him so close to my jugular! (one bite and it's all over...) My foot bags and I went back to the chow line, and I stuck around to hear some prizes given away, and grab my t-shirt (yes, still there). Amble to the entrance of the barn where the sun is streaming in and it's quite warm in that one spot. Chat a bit with a lady who's done these every year and she said this was definitely the toughest yet. So next year I will definintely do it again. I get back to my car, take of my "shoes" and turn them inside out, and fire up the car (and the heat) for the drive home.

My second 5K (Cancelled!)

Well, I drove like the wind to get to my second 5K on Dec 2. When I got to the golf club, no one was there! No cones marking any course. A young lad that was there to race was just as nonplussed as I. We went upstairs to investigate and found out the race was cancelled for safety reasons (?). I was more perturbed by the fact that they threw out 8 gallons of chili. Why would they do that hours before it was going to be served? Have they ever heard of homeless shelters? Grrr.
So all fired up and dressed to race and nowhere to go, I drove to Busse woods to see if I could at least run at the usual training spot. No such luck. Only one entrance to the Forest Preserve was open, and though I tried to find the path, it did not materialize. Drove home and ran 3 miles in my 'hood instead. After a week-long food fest (was in Milwaukee on business), I was very slow! Up next: the cross country race in Gilberts. Even though it will be in the teens tomorrow, I hope they don't cancel it!