The long run and Gustav

Ran a GREAT 8 miles on Saturday morning before we headed off to my Alma Mater (Auburn) to watch a football game. I started off slow and easy for the first three miles. Ran around 12:30 to 13:00 min. miles. After the first three and a Clif shot, I picked up that pace to 12:10 to 12:30. Did this for another three miles. After the first 6, the sun was rising and the heat was building. So instead of looking at my pace, I kept a close eye on my HR. On my long runs I am trying to stay between 75 and 80% of my max HR. This is the zone where you feel like you can run forever. It allows you to take on long runs and build endurance of body and mind. So for the last 1.5 miles, I stayed right at 80%. For the last 1/5 mile, I turned on the soundtrack to the Spectromagic parade at Disney---I AM running in the Disney Marathon after all--and booked it at close to a 8:45 pace per mile. I was moving. My HR, according the the Polar watch, hit 100%. I didn't feel like I was at 100%, so my coach Lisa told me to raise my max HR 10 beats per minute on my watch. I had suspected that I needed to do this. Even after the stress test back in the summer, I didn't feel that my max should be 179. It felt too low. On some long runs, especially in the heat, I was forced to walk to keep the HR below 80%--even when my body felt little fatigue.

So, I had a great run. It is amazing how a good series of runs can really motivate you to run more--to step up your training. But there is a danger. We cannot get TOO enthused and overdo it and get hurt. Stick to the plan and revel in success. But I cannot wait until Tuesday and my next run!

The road id came in the mail this weekend. I'll use it on Tuesday. I got the ankle strap version. It looks great and it is so light you cannot even tell it is there. PLUS, it serves the same purpose as the reflective bands I wear on my legs when I run.


Please keep the good folks of Louisiana in your prayers as Gustav bears down on them. I lived for 9 years in Louisiana and was in Monroe when Katrina then Rita hit the state 3 years ago. The state and New Orleans will have trouble surviving another devastating hurricane. It hasn't come close to recovering from the first two. Now a third is bearing down.

ROAD ID

Since I recently moved and have been tracking places to run in my new town, and since we know few people here, I thought it might be handy to have a Road ID with my contact info, medical info, and such. After I placed my order, I was sent a friends discount code for Road Id, so if anyone is interested in one, email me and I'll give you the code. The email said the code can be used 20 times in thirty days. So more than one person can use it.

if you are interested, go to roadid.com. I bought the ankle strap version. I already have too much stuff around my wrists, from watches to silicone bracelets.

Susan is pregnant!

Let's hear it for Susan and Chasen. They are expecting a baby!

I'm sure she'll keep us updated: www.irunformylife.blogspot.com

140 days

Sorry to keep giving you countdown status. But we've been making our reservations and dining arrangements for Disney Marathon weekend. I have felt re-energized. Don't know if it is the weather, finally getting over the move, or what, but this has been my strongest week of running since the early summer. Friday was a great tempo run. Today we got hit by the remnants of Fay in the morning. Lots of heavy rain, so I slept in. Over the last few weeks, I'd have blown off the run altogether, but Disney is getting closer. I went out this afternoon and did a solid 7 miles. Had to slow the pace a couple of times, to keep my HR under 80% which is essential to building an endurance base. In mile 7, I really booked it and ran close to 10:15 pace. I felt great to have that kick so late in a long run.

Here is a link to the course map. Looking at it has me excited about the run, which, in turn, motivates me to make my workouts. I don't want to let my family down.

http://adisneyworldsports.disney.go.com/media/dwws_v0220/en_US/pdf/08MarathonCourseMap.pdf

Return of the mojo

The Disney Marathon is a mere 148 days away. I feel better about running. We've had an atypical low-humidity-low-temp spell in northeastern Alabama. So, I've a pretty good string of runs. Today I ran a 6-miler on the Chief Ladiga Trail (pictured above) (follow this link to read about rails-to-trails: http://epic.jsu.edu/clt/). This is a flat running and biking trail built on unused railroad beds. Nice and flat. This particular trail extends some 33 miles into Georgia. This will be great for really long marathon training runs, which are getting closer and closer. There is half marathon on this trail in October. I plan on running it.

I am afraid I have been a little too consumed with speed recently at the expense of good quality slow miles. So, I am stepping back and working on those all-important base miles for the marathon. I am a firt-time marathoner, so the point is to finish and get the medal.


Anyone here on facebook. Send me an email and maybe we be "friends."

Dog days!

The dog days are here. Heat and hiumidity make it hard to run. New job and moving stuff makes it hard to get up at 5:30. Slept in yesterday on the coolest day of summer that was perfect for a Sunday long run. But slug that I am, hit snooze and slept in. So, last night, I went out for a 45 minute run--just to say I ran-- and punished myself by running up every huge hill that I found. And there are lots of them in my new town. By the end fo rthe run I had put Creed's "Higher" on the iPod and was sprinting across a golf course to the finish. Felt good.

I should have my Polar RS200 watch back this week. I have no idea how far I am running and iut bugs me. Got an email from Polar service last Friday that it was shipping. Hopefully it won't be long.

Woodstock 5K

I ran the Woodstock 5K yesterday (August 2) in Anniston, Alabama. Anniston is 10 miles south of Jacksonville (where I live now) and has an active running community. This is the signature running event in the area and the race this year was the regional 5K championship race and will next year be the national championship race. I ran a respectable 32:26 (official gun time was 32:54, but my watch, of course, had me faster.) Alas, I did not merit a trophy. The trophy is a Woodstock (from Peanuts) bobblehead trophy. Sweet.



Let's get this out of the way: August 5k's are HOT. The race started at 7:30, and the temp was 75 degrees with 94% humidity. If you listen to New England-based podcasts, such as Phedippidations or 4 Feet Running, they are always complaining about the summertime heat and humidity---IN NEW ENGLAND!? Summer in New England is like Winter in the South. Gimme a break, you Puritans. C'mon. You want heat? You want humidity you can eat? Come South for a run.

The race took us from Anniston High School and over a 3.1 mile loop through the surrounding neighborhood. The great thing was that many of the local homeowners sprayed us down with sprinklers and hoses as we ran. This was also a hilly course, more roller coaster than sharp climbs, and more gradual than sudden elevation changes. I have only run for one week here in the hills but felt strong during the race. I maintained a steady pace and did not walk at all other than to get water and FROZEN SPONGES (glorious!).

Mile 1: 10:28
Mile 2: 10:34
Mile 3.1: 11:20

I tanked at the end. And I'll tell you why: misjudgment. The last .6 mile was up a steady hill. In the distance I could see the big blue and yellow construction that comprised the start and finish line. While warming up, I had noticed that the start and finish were staggered. That is, the race had separate start and finish lines. But I had forgotten whether we started BEFORE the finish line or after it. So, in my heat-caused delirium, I assumed that the line I saw was the finish. I looked at my watch. Eureka! I was on pace to break 30 minutes in a 5K for the first time. I turned it on. Turbo speed (at least what a pudgy 41 year old man can do in turbo) and pushed hard up the steady hill to what I THOUGHT was the finish line and to glory. But when I arrived, there were NO people. As I looked ahead, I saw the REAL finish line and the people. But I had nothing left. I trudged across the finish line in 32:26. Oh well.

This was a first class event. Tech shirts for all runners. A free pasta dinner on the night before the race. Lots of post-race food: bananas, water, frozen sponges galore, peanut and butter sandwiches and pizza. Yes, pizza at 8 in the morning. (A pizza house was one of the race sponsors)

Since I really don;t train for 5k's I don't fret my times in such races. I am training for the Disney marathon and have that goal--finishing it-- on my mind. So I'll devote my energies to completing the WDW Marathon.



By the way. For my birthday, my wife gave me a shirt from RunningBanana.com. This is an internet store that prints custom running tech tees. It has a stock of basic logos OR, better yet, you can upload your own logo and they will print it for you. For about 35 dollars, you can get a custom running tech tee with your very own logo on it. Nice. I created a simple one on my MAC and had the shirt made. It lists my goal and the address for this blog. Here it is