Raintree 21 miler

Started off immediately feeling a little better and recovered, having taken yesterday off and the runs before so slow, but still the first 5 miles I couldn’t get out of the slow funk I’d been in and sub 8 seemed still a bit of a chore. But after 5 miles, I took a Gu brand gel and that plus I guess just getting loose and warmed up I started to get in a little bit of a better rhythm. 5-9 as I ran down Rea and onto Bevington, I clipped away nicely and as I got into the 9th mile heading back towards the house I began to feel the first sign of fatigue. I’ll say the miles solo and with no headphones or anything seemed to go by peacefully and quickly. I made it back home as planned shortly after 10am where Mike Oelz was waiting for me to join in. I was at about 11.8 here, and I quickly grabbed my first ever Maurten gel and switched into my new Zoom Flys, and away we went. Holy cow. The immediate feel of the new shoes felt like someone gave me leg transplants. I had springs on my feet. I have never felt a show like this. The result was a dip below 7:30 pace, but I knew Oelz had to get warmed up and I didn’t want to get too eager so I actually backed off a bit as we settled into conversational pace. More hills as we ventured up Four Mile Creek, and the time started ticking away nicely with the company. At mile 16 Oelz wished to back off and allow me to go, which was fine. I was starting to feel the itch to drop some miles and wanted to capitalize in doing so at this point of the run. I turned into Ballantyne Commons and into Alexa here solo again, and got excited as I knew was going to complete 20 with out a collapse. More hills during this stretch and back out to Providence Rd where I was past 18 miles. On the sidewalk past Latin I started to glide with ease and joy, and realized I was going to reach home past 20 miles so I started thinking about this being a great Run where id finish it at 21. Down the home stretch I passed home at 20.5 and so tacked on an extra half mile and finished the run with my last mile being my fastest of the day. The second half of the run was also a big negative split. A great confidence boost with the wheel falling off last week, and to pull it off with all the hills today, I’m seeing the glass half full (only not fully full, in a perfect world I would have liked the overall pace quicker, but each run has its own design-how we go along with it is what counts). The Maurten gel surely was also a great weapon. That stuff gave me a big second wind. Hard to see myself getting to the pace that will yield a PR, which has been looming in my head since my half marathon PR in Nov., but the taper is here, and race day can have some magic-especially at Magic Kingdom?! :). 

Half Marathon week

After work on Monday I felt I needed to get in some miles since I was sick and didn't long run over the weekend. It wasn't very long but it was a nice run with David Brinkley.
-Out and back from home down the greenway to Morehead and back.
Miles: 9.5
Pace: 7.40

Tuesday - just a little shake out.
Miles: 2.5
Time: 20 mins

Wednesday - Had an appointment after work, then went to the Bobcats game so no run.

Tonight - I never run two days before a race, well almost never. Not making the exception tonight. What a slacker I am - but oh well, will be in fine spirits anyhow since I get to babysit Avery tongiht while wifey goes out to some little party...

Happy March 1st 2012

Picking off where I left off.....

After a great Sunday run on the 19th of Feb., I got up Monday the 20th and flew to L.A. for the week for work. I didn't run monday, giving the legs a rest. Tuesday I thought about running before my first appointment in the morning, but relished the sleep and comfort of my hotel bed instead. Wednesday, I finished my lunch meeting, then found some time to get in a few miles, once I set up shop over at my buddy Chirs Bohle's house in Venice Beach.

Wed., 2/22/12
Too excited to go far, and wanting to spend some time with Chris before I had to get to my next meeting for the day (the Clippers game over at Staples Center), I managed to only log a few miles. Ran up the beach bath to the Santa Monica pier and back. Just casual pace/legs feeling a bit fatigued. My watch was dead, and thus my mileage, time, and pace is all a guess
Miles: 3~

Thur, 2/23/12
Still waking up early given the time difference, I awoke to make it a little further this time down the beach and north towards Santa Monica. Instead of staying on the beach bath, I sauntered up the roads and rose in elevation as I passed the pier, and paralled the streets of SM. Made it, in my guess, about 2.25 miles before I turned around. Pace, again, was casual and easy.
Miles: 4.5~

After flying home Friday, I found myself getting in and heading back out, this time with my wife and daughter - who i was very happy to seee -, to watch my Moms championship basketball game. She is the coach of this small private school in Charlotte for the highschool girls.

Sat., 2/25/12
My legs still feeling a bit tired, but managed to go a little farther, and get some more "Shake out" as I started prepping mentally for my long run the next morning. My garmin was back. Just ran along the neighborhood streets.
Miles: 5.1
Time: 40.58
Pace: 8:03

Sun, 2/26/12
For the third Sunday morning in a row I met a group of runners at the Old Bell entrance to McAlpine park for a long run. The pace was a little faster this time, and I successfully achieved my goal of getting in 14 miles - my longest yet of the year. The pace was just dictated by the large group of quality runners, and me not wanting to fall off. Useually long runs are supposed to be slower, but with my lack luster training in the week, I don't feel this does anything BUT help me!
Miles: 14
Time: 1:39:35
Pace: 7:06

Week: 26.6~ miles for the week. 4 days running. 3 easy and short days, 1 pretty good long run.

+++++++++++++++++++++++++++++++++++
Monday, Feb. 27th, I rested.

Tue, 2/28/12
Legs were feeling a little tired, but not too bad really. Pace was comfortable, and I kept it easy and light. Again, I'm embracing the recovery days, and after my last run on Sunday, I needed to. Ran the standard loop through Huntingtown  Farms
Miles: 7.8
Time: 1:01:08
Pace: 7:51

Wednesday - Had something pop up after work, and thus my day was shot...so, no run.

Thursday (today) March, 1st - hoping to get in some quicker running tonight, but it might be a little late. We will see what happens.
Time:

happy with my week

Filling in the rest of the week, Friday and Saturday saw low mileage but improvement with using the days to get a run in. Sunday, I awoke early and met my friends at McAlpine to make it two early long run Sundays in a row. 5 days running where I had been averaging 3 days a week for more than the last month. 35 miles 

Friday, Feb. 17th: nice day but just casual here going with what the legs gave me
miles: 4.6
pace: 7.42
time: 35:17

Saturday, Feb 18th: - slow and steady.
miles: 3.8
pace: 8:27
time: 32.19

Sunday, Feb 19th: - nice big group at McAlpine in cold mist
miles: 13.23
pace: 7:09
time: 1:34:43

A Conquering Run

If you know me, you would know that going to bed by 10 on Saturday, waking up at 7 to go run on Sunday, and doing it all to be outside in 19 degrees to get in a long run is all something I would never typically do. However, since I got to bed early, I made up my mind - out of desperation since my training has gotten so soft. I needed this run, to keep my spirits going as I continue to "train" for Boston.

And running with a great group was very awesome. Made the run go by so quick, the pace seem so comfortable, and was amazing to get it out of the way for the day.

We started off with our slowest mile at 7:30, and then were pretty much off. Not that we were trying to hammer, just that it was cold, the pack was large, and the runners are talented. Was able to hold on and not feel too taxed.

Longest run since Thunder Road '11, and pleased with the effort.

Miles: 12.1
Time: 1:26:05
Pace: 7:07

http://connect.garmin.com/activity/149093901

Week in Review: 24 miles on 3 days. One medium slow, one short, and one long at medium pace

Glad Jan. is over

Friday, Jan. 27th
 Got back into town from driving up from Atlanta, and dropped the car off and ran from the lot. The pace was easy and reserved, and just strolled out towards Little Sugar Creek Greenway South, for an out and back.
Miles: 6.68
Time: 51:53
Pace: 7:46

Saturday, Jan 28th
  Met Brian Baum, Mike Mitchell, David, and Jason at Mcalpine for a long run. David just ran a mile or so with as he was cooling down, Mitchell just a few miles as he had started earlier, Jason just a few miles as well as he was on the tail end of his long run, and Brian ran all of it with me since we got there about the same time. Pace started out a little quicker than I liked, but was able to hold on and drop it some the last couple miles, all without going too fast. Was happy to hit my longest run since the marathon, at 11 flat.
Miles: 11
Time: 1:21:49
Pace: 7:26

Week recap: 23.18 miles on 3 days. One quicker, one easy, and one long.

----------------
Monday, Jan 30th:
  Some very slow running, pushing Avery in the stroller for the first 1.8 - by then she was fussing to get out. So I added on a little more and closed with just over  3 miles for the day. First couple were around mid to high 8's and the last was around 7:50-8.

Tuesday, Jan 31st:
 Some very slow running again - Again pushing Avery in the stroller
3.38 Miles
Time: 30:18
Pace: 8:58

Wednesday - exhausted and napped. no running!

Thursday - Basketball game; probably no running today other than the exertion in the game.

3 in a row, and 3rd run at an increase in mileage

When David asked me to go run at 10am Monday morning, Jan. 2nd I was hesitant. One, because it was 10am, and I wasn't sure how long I would be lingering in bed on my last day of vacation, and Two, because I was almost satisfied enough with having run the last 2 days in a row to not worry about going for a run. Nonetheless, I obliged and we set out at McAlpine for 10 miles. It was pretty cold, and took 3-4 miles until I was comfortable warm. Our first mile was the quickest (707) no doubt from trying to get warm. This settled us eventually into near 730 pace for the middle of the run. We ended well, and scaled back at the end, with no reason to really push it. At least I didnt' want to.

I was happy to be able to run 10 miles at such a pace and not feel too bad after such a light Dec. Gives me encouragement as I start gearing up for Boston this April.

Miles: 10
Time: 1:13:30
Pace: 7.20

http://connect.garmin.com/activity/138581944

going long

Ah the weekely long run. The staple of marathon training. Nice to be able to get out to trails to get the miles in, as the week is filled with pounding the pavement. Anyway, arrived at McAlpine just after 8am to join David, Jason, and Mike Mitchell for a run. David had already started, as had Jason, and Mitchell was going to join and get a maintennce run in. His long run would be the next day.

As the week has found my legs empty and tired, I was hoping the day off yesterday would serve me decently in an effort to get in 18 or so miles.

The pace started off easy, and I could tell my legs felt better than they had. We ran out on the greenway to the course and back, and met up with Jason. Some got water and gel, but I just used the bathroom and was ready to keep going. 6+ miles into, we set off again, this time perhaps a little bit faster, and did another loop where we came back to the lot, as David was finished. He had just run his farthest training run at 22 miles. Now, being 13+ miles into the run, I stopped to take some GU Chomps and was ready to finish. Jason did a couple miles with me, then he was finished. He too had done 22 for the day.

With only a few miles to go before I hit my goal, I decided to add on a little more on the greenway, as I was doing my 4th out and back on that stretch of the trail. Ended up with 19 miles for the day, and the pace was stronger at the end.

The run wasn't too brutal, and I can say it was fine. Check out the splits:

Miles: 19
Time: 2:26:37
Pace: 7:43

Miles for week: 51

weekend update

Yesterday I flew in from Austin, TX and had to drop my car off at the shot to get some work done, so I swung by the house on the way back from the airport to change into my running clothes before dropping it off. From the shop on South Blvd, I did an easy run home. Started off normal pace, but slowed it down and just strolled along until I got back. 6.4 mile run

This morning I woke up at 8:15am after a great night's sleep, and downed a piece of bread with peanut butter, and met David outside to start the run shortly thereafter. Weather was perfect on this first day of October. I mean perfect. The pace was easy at first, standard in the middle, and quicker towards the end. I felt generally great on the run, and can't complain. Also, it was all on pavement, since we didn't do the standard McAlpine trails for this long run. Maybe it was good to get used to the long pounding with the Marathon in our sights, but nonetheless it wasn't too much of an issue. Did my longest for the year at 17 long run map and pace chart

weekend runs lead to biggest mileage week

Friday 9/9 - Shake out run
Miles: 2.5 miles
Pace: 7:50

Saturday 9/10 - Long Run
Miles: 15
Time: 1.52.03
Pace: 7.28

David's Link: (He did 1 more mile at the end  http://connect.garmin.com/activity/113236915 )

Met at 7am and had the pleasure of running with Jason, David, Brian, and Mike. From Old Bell we sauntered down the greenway to Harris Blvd, back thorugh the course, and back to the parking lot after 10 miles to take a gel and a sip of water. Went up Sardis and through Boyce trails to round out 15. Jason and David did 16.

My legs felt really good, and my breathing was great. The bones started to feel the impace the last couple miles, but that is to be expected. The gel really helped, as we were able to rip off some of our quickest splits at the end. The pace started easy in the high 7s, and was mid to low 7s the rest of the way.


46 miles for the week

a very positive 10 miler

http://connect.garmin.com/activity/110291365

One would think the pace would not be this fast after a race the preceeding day. Yet, running is funny sometimes like that. I'm sure the weather had a LOT to do with it. Low humidity and dew point, and high 60's on the thermomitor.

Hadn't run at McMullen in a while, and it was packed. Just a nice 5 mile out and back. Decline on the long run, as the last 3 weeks were a build up. Next Sunday back to the low teens.

The cool thing too is that the pace was conversational, and we were totally in control the whole run. After the first mile we were warmed up, and just started clicking off 7:10's and faster naturally.

splits: 742, 717, 710, 710, 656, 705, 712, 656, 705, 658

Miles: 10
Time: 1.11.37
Pace: 709

recap: last couple weeks up to today's race.

Monday 8/15
6 miles, time 44.26. Felt pretty good here, just a regular run. pace 7.24 i think.

Wednesday 8/17 - workout
6.8mi total for the day, 8x600m + 400m jog btw: Target was 2.05 which is 537 pace. Kinda warm, and met David at Marion Diehl track after work. I took the first one, he took the second and so on, until the last few when I felt pretty good and started dropping the time. 7.01 w/u,204,(209 rest),205,(212),205,(215),206,(215),206,(216),203,(220),202,(224),153, 1026 cd

Thursday 8/18 - wilmington, nc
4.2, 32.45, checked into the hotel and just had enough for over 4 miles in humid downtown wilmington.

Saturday 8/20 (hanging tree+trout lake lap)Boone, NC
9,108.32 (up in 31 min) Nice run with Mike Oelz at Hanging Tree (Rich Mtn). Hit it harder the last 2/3 up the mtn. Awesome to be up in the mountains and reliving my old college running days. Pace: 7.30-35 pace

Sunday 8/21
13, 1.36.29
Morning McAlpine run with Mitchell. First five miles were through Old Bell, then Up sardis, and through the Boyce Rd trails. Needless to say given the hills and technical trails where the GPS report is a little on the slow side the pace wasn't that quick. First five miles: 8.10,7.33,7.36,7.55,7.49. Once we hit the greenway we started hitting some solid paces. Here we ran towards Harris, did the course and came back. Last 8 miles: 7.19,7.19,7.12,7.03,7.19,7.01,7.09,6.58 (last 8 miles pace:7.10)

Monday 8/22
4.5, 32.44 - nothing big here, just a light run with David round the hood after work with some 720's last couple miles

Wednesday 8/24 - venice beach, CA
5.2, 40.20 ,7.45 pace - basically an out and back with some beach running thrown in. Legs felt okay.

keeping my word

I really didn't want to get up to run. I know I say stuff like that a lot, but this blog is my reflection of my running - so I'll keep it honest. It mainly stems from morning running. I just dread it, but I was happy I gave my word to Mike Mitchell the night before because wanting to honor that is what got me out the door. Despite my mind while I wake up in bed, I am ALWAYS feeling better on a morning run as opposed to an evening run (Assuming I didn't party harty the night before).

We met at Old Bell at 8am and started off with the "old bell hill loop." I thought it would be sick to start off with some hills, and cover some ground before we got on the trails in an effort to minimize re-tracing our steps. The pace started off pretty easy, and a few miles in we found a nice rythem. The temp was not high, humidity was still a factor though. We clicked off some nice miles at the end as we kept building our pace.

My legs didn't have trouble in going for the furthest run of 2011, and that is a good take away. After the run though, my legs were dunzo and it wasn't until I napped that they felt better.

Distance: < 12
Time: 1.27.32
Pace: 7.20-25

Accomplished my goal of 35+ miles , with 37 for the week. Off 5 runs. 1 LR and one Track W/O.

Goal for this week: Speed work (800-200s), 40+ week

good morning!

Coming off my new motivation to get the work done so I can see results, I meet David and Mike Mitchell at Old Bell at 8am (early for me!) to get in a long run. David was going longer, so he had done some running as I pulled in, and Mike, he and I took off down the trail. My legs weren't sore, just a little tired, but actually despite all things they felt pretty dang good. As we got going I found a nice rythm. Mike peeled off to begin his long run tempo, and David and I plodded along. Half way through the sun got pretty bright, and the humidity was taking it's toll, but I'm used to it. David finished, and I still had to tack on a mile to get in 10 for the day.

It was nice to hit double digits, and my legs responded nicely. I could have gone faster, but I stayed conservative and let the pace come easily and naturally, as David and I conversed.

Miles: 10
Time: 1.16.05
Pace: 7.40-45

Week: 5 days, 31 miles (pleased)next week's goal, build...35+

pushing through

Saturday was an awesome day. Golf and pool party, and of course, beer. Sunday I was recovering, got to sleep in a little bit (8:45am), and layed low. I did go sit out by the pool in the afternoon, which was a suana. So after all that, I got back home from being at my in-laws, around 6:30pm. I was ready to attempt my long run. I decided on 9 miles, because I have done a few 8 milers recently, and just wanted to barely 1 up it.

The pace was slow from the beginning. Immediatly I felt fatigued. I tried to stay smooth and relaxed and just find a groove mentally where I could knock this out. I started off going up through Starmount, then came across the bridge to Huntingtown Farms, and down Park Rd to Park Rd. South where I got back on Old Reid Rd., and headed back towards Archdale. The last mile in Montclair to my house was measured at 8 min pace, and here I wanted to pull the plug, as I was 7 miles in and not feeling it. However I kept going and actually opened up a little bit on my stride. I kidn of got a second wind the last couple miles, and finished at about 9.3 miles for the night.

All said and done I was proud of myself for getting through it in the heat and after a weekend of fun.

Miles: 9.3
Time: 1.13.20
Pace: 7.53

For the week that put me at 31 miles and some change. Not bad for me, actually the most in a handful of weeks. 5 days of running and a workout and a long run. Sounds like legit training for once. We'll see how next week goes with a lot of travel across the country.

twin peaks

Flying in to Charlotte-Douglas, I was looking out the window at Crowders MTN, thinking it would be cool to go try and run up it. Well, with some unusal free time, I went straight from the airport to the gas station, got a gatorade (frost blue) and a power bar (chocolate peanut butter), and then drove to Crowders MTN state park.

The last time I was there was about 2 or 3 years ago, so once I started making my way, I wasn't exactly sure which way to go (right or left) once you go about a .1 mile into the trail. I chose right (the path to the top of Crowders), and soon realized that this was a way I didn't remember. About .8 of a mile into the trail, I came to a road, and saw a sign for the RockTop trail which would lead me to the top. As I started up that trail, it became very rocky and steep and I was soon walking. I would run as much as I could and walk when I had to, but I made it to the top in about 25 mins. My Iphone showed it was just over 2 miles up. I think I rose in elevation about 660 feet. (900 ft to 1560 ft). Made it down in 22.09.

Map:
Part 1 - 3/4's of the way up: http://www.mapmyrun.com/routes/view/39434864 7% grade, 12.58 ppm
Part 2 - last bit up: http://www.mapmyrun.com/routes/view/39435658 8% grade, 12.14 ppm
Part 3 - Descent: http://www.mapmyrun.com/routes/view/39438500 10.34 ppm

Well since that wasn't what I was looking for, I decided while running down, I would stop by the car get some gatorade, and do the other climb - where I go left at the beginning. Also since I had only done 4+ miles I felt I could do it.

The rest helped my legs come back a little bit, and I set off again. This was the trail I remembered, and knew it wasn't as rocky, although just as long and high. 2+ miles to the top, and actually this peak (Kings Pinnacle) is 80 feet higher than crowders. I made it up just under 21 mins (20.53 by my watch). It wasn't as hard, but I did have to walk after about 15.45 into the run, and alternate until I got to the summit. Rise of (650+ ft). I made it back down in 19 flat.

Ascent: http://www.mapmyrun.com/routes/view/39442210 11.27 ppm 6.8% grade
Descent: http://www.mapmyrun.com/routes/view/39446876 9.42 ppm

Miles: 8+
Time: 80+ mins
Elevation Gain: 1200+ ft.

As I write this Friday morning, my legs haven't felt this sore since Thunder Road Marathon. What a great day of something new for a run! I encourage everyone to try this, walking or running.

"long run" and week recap

Okay, so I ended up sleeping in since Avery was being a good daughter on Father's Day and decided to take a nap after her morning Bottle. Katie and I didn't hesitate to grab a few more hours of precious sleep. After getting up around 11, and eating a little something I hit the roads for just over 8 miles of running. I decided to do my old faithful huntingtown farms loop that i've done so much. I felt OKAY, but the second half of the run the sun came out and it got warm...and humid. My pace was pretty good, but the run took a toll as I was kind of tired.

Anyway, it's a good week back of running. 6 days. 30+ miles. Right direction after the last 3 weeks have gone, 9, 9, 18. (weekly mileage).

Miles ; 8.1
time; 59.20
pace: 7.19

Long Run with Mitchell

Got up and out to McAlpine early to meet Mitchell for a 10 miler. I didn't feel great like I did a week ago, perhaps because the race was a little more recent than last time. Anycase, I ran succesfully for 10 miles was able to close my week on a high note, despite only running 4 days this week.

Miles: 10
Time: 1.17.35
Pace: 745-50

thankful for a good long run

Felt the best of 2011 on this long run. Good pace at the end. What I needed.

Miles: 10
Pace: 7.30
Garmin

I finished faster than David so my pace was a little quicker...

Easter Sunrise Long Run

Despite having gone out for beers and a big ole bowl of Mac and Cheese with Chili and Bacon for dinner, I found myself at the Sardis Lot of McAlpine Sunday morning with Jason at 6.20am ready for a long run. I was a little late, but when my revised alarm went off at 6am sharp, I was thinking it was back to bed - but alas I had a bbm from him saying Get Over here! So having someone count on me got me verticle and out the door.

I'm glad I made it. I really was excited about running on the trails, seeing the sunrise on this special day of the Resurrection.

I have to tell you. My legs felt awesome. I didn't have anything to eat or drink, but I had pleanty of energy. The only thing negative about the run was I got real thirsty (cant imagine why!) during the 7th mile, and I felt a little nautios during parts! haha..

Here is the link with the vitals for the run. Little slow during the last couple as we were weaving our way through the woods navigating through a couple wrong turns. ( I think the forest no doubt affects the garmin's satilite signal, ering on the slow side).


Miles: 10