2006 NYE Midnight Madness 3 mile Run/Walk

Race: NYE Midnight Madness 3 mile Run/Walk
Official Time: 20:45
Actual Time: 20:38

The idea was to get in a nice relaxed little run here a fortnight prior to the marathon. No pressure. No strain. Just enjoy the thing.

So, of course, I found myself pushing it. The pace works out to 6:40 per mile or so. The first one was relatively slow so I'm a bit nervous to think what the mile two split actually was.

I headed out a bit early due to my uncertainty about the New Year's Eve traffic and unfamiliarity with the location. It turned out to be no problem at all so I got there almost an hour before the race. I got my bib and my t-shirt and just sort of waited around.

It was pretty chilly. I wore my gloves and chullo as well as a long sleeve shirt over my running shirt. It was not quite enough for standing around but that meant it would be perfect for the run itself.

One runner showed up dressed like Father Time so I got a pic with him to prove I was there. Ended up beating him too, an effort I am desperately hoping is rife with symbolism rather than irony.

Folks were pretty laid back. Lotsa kids. They mixed the walkers with the runners due to the small field and the use of chips for timing. Even though there were more than 300 of us it really gave the thing a more relaxed atmosphere in comparison to most races where the runners tend to be uptight prior to the starting horn.

I started completely cold. No warmup whatsoever. The idea was to get a marathon start - since every guide I have read says don't waste energy on the warmup. The result was a pretty rough first half mile as my sore legs reacted to every single step.

After mile one I began to warm up and, sure enough, found myself pushing the pace due to the race situation. at almost the two mile mark problems showed up. The right knee ache that makes it sort of lock a little showed up and the soreness in the upper left quad in the hip area was rather acute.

I tryed fiddling with the pace and after about half a mile it eased up enough for me to give it a good stride for the last mile. I didn't kick super hard for the end but tried to stay on that steady quick pace that I fell into on the final mile.

I ended up finishing 23rd overall and 2nd in my age group. They gave all of us who beat Father Time a 2007 appointment book. Which was pretty nice of 'em.

Afterward they gave us a pretty decent bowl of chili, or what they called chili (sorry guys, real chili doesn't have beans.) They also had a raffle and awards presentation afterward but I just got in the truck and headed back to my sister's party for the turning over of the calendar.

Typically, I can't stand New Year's Eve but, I have to say, this was not a bad way to spend it. You finish the year with a sense of accomplishment and you start the next one with sore legs rather than a sore head. I can't argue with that.

Conditions:

Start: 10:30 p.m.
Surface: concrete/asphalt
Weather: night/clear
Temperature: 47 degrees
Humidity: 68 percent
Wind: calm
Location: Phoenix, Arizona
Shoes: Adrenaline GTS 6

Marathon Training Summary: Week 14

Distance: 18 miles
Time: 2 hours 15 minutes

Comments: A very limited week due to my ongoing battle with overtraining. I went out only when I felt pretty good and cut the runs short the instant they felt at all uncomfortable.

As a result I only got in two four-mile runs during the week, a substantially shortened long run and a funsies race to top it off. Not bad, overall.

The achyness from running the long miles of the last month has lasted much much longer than I expected. I'm becoming very nervous about the ability of my legs to bounce back in time for the marathon.

Despite that, I clearly have the strength in the legs for the effort. I've even noticed the muscle definition has become substantially pronounced in the past few weeks.

With just two weeks until the race I'm starting to feel a bit of anxiety about the thing. Every time I go back through the past times and future projections I get reminded how close a thing this is going to be for me.

This week I plan on doing a few low-impact runs, maybe one tempo run and a not-terribly-long run on saturday. Mostly, the goal this week is rest and recovery. My sister and I might drive the route at some point to get a look at the geography of the thing as well.

My training focus for the week will, instead, be more on nutrition. I need to be piling up the carbs and nutrients big time now my body is using them as fast as I consume them. I'll be trying to get regular meals as well as mid-meal snacks that work toward this.

A lot of running guides I've run across warn about the taper week weight gain - something I don't think is much of an issue for me.

Injury update: The calf issues seem to have ceded to the background but two very worrisome issues remain. The first is the ache in my left hip that seems to be connected with the upper quads. I find myself favoring it a lot around the house and when I shift gears in the truck it is tough to lift the leg. It seems to ease up after I start running but that's not very reassuring.

The other problem is the pain on the outside of my right knee when I get into the run. I cut short my long run due to this and it was an issue during my race. My masseuse said there was a lot of tightness up the outside of the leg, particularly focused on the muscles supporting the knee. My hope is rest and another session will make progress to resolving this issue at least.

Training Run

Distance: 7 miles
Time: 52:13
Pace: 7:27/mi

Comments: I felt pretty good this morning so I decided to try and put in a decent amount of mileage today, 10 miles. But, after getting started, my legs let me know they are still not completely recovered. So I cut it short at 7 miles and walked the two miles home.

Despite the achyness it was a pretty good run. I feel strong and, if I have enough time to heal up, I should be able to do well for the race. My pace was pretty good and my mechanics seem to still be there.

I do need to make sure I don't push too hard in the next two weeks. It is that logic that lead me to take an extra rest day yesterday as well as parsing this effort. I'll do the midnight run tomorrow - it's just 3 miles - but not at a blistering pace, by any means.

Training run

Distance: 4 miles
Time: 30:56
Pace: 7:44/mi

Comments: I am still extremely sore from the long run on Sunday. I spent most of yesterday off my feet with my legs elevated but I'm still stepping around gingerly and getting started on the run isn't pleasant.

I felt I could put in my six miles today if I pushed it a bit but, once again, I don't really feel the need to push myself too much these last few weeks. The danger - an injury - far outweighs any possible benefit.

So I did once around the block and that was enough. It was chilly, a bit wet and somewhat breezy. Normally ideal running conditions but, given my achy state, just a cumulative consideration for my ongoing state of misery.

But, overall, it was a pretty nice run and I felt pretty good the whole way through.

Recovery Run

Distance: 4 miles
Time: 31:37
Pace: 7:54/mi

Comments: I clearly am not over the pounding of Sunday and the weeks prior. But, in context, I performed pretty well.

I took yesterday off and visited the masseuse. The work she did on the calves and quads was excruciating and left me feeling as rough as I did after the run. But, it was a relief to finally work out all the knots and kinks that have formed in my legs due to the workload.

So I approached today as a simple recovery run, working out the rest of the stuff. I considered going six miles but there really is no need to pile on the mileage if I don't feel up to it.

So I just tried to keep at a steady pace and with a good form the whole way. I wanted to beat 8 minute mile pace and I almost nailed it on the nose. If I can keep 'recovering' on this track, I should be set for the race.

Marathon Training Summary: Week 13

Distance: 46 miles
Time: 6 hours 54 minutes

Comments: I knew it was going to be a bear going in and it certainly didn't disappoint.

This was the big week with the max mileage and longest long run. That's capping a six week build in mileage that put me in the 200-mile range. I have never run this far or this long before in my life and my body is not totally happy with me about it.

But, now it is done, I have things relatively easy for the next three weeks. I start dramatically reducing the mileage with the taper. I also am not going to feel too upset if I have to take extra days off to baby my injuries back to full health.

The three weeks remaining until the starter's horn are the portion of training I really never believed I would reach - the taper.

From the first time I considered doing a marathon several years ago and started doing research on how to go about it, I have read about 'the taper.' Over time, and numerous failed efforts to get going with the training, this phase of preparation just before the race itself kind of took on a mythological aspect on par with the race itself.

Of course with the brutal mileage and pace of the last six weeks, the respite it offers probably adds to my amazement at actually reaching it.

Anyhow, I'll put in about 30 miles or so at relatively easy paces this week. I'm looking for a ten mile long run on Saturday because of the 3 mile race on Sunday night. The main priority is getting the danger spots that have developed - like the tightness in my right calf - taken care of.

Injury update: The one that has me most concerned is the knot in my lower calf/upper achilles tendon that has formed on the right side. This is like the one I had two weeks ago on the left but not as deep. Now I've logged the big miles, I plan to give it some rest and massage work.

Long Run

Distance: 22 miles
Time: 3:39:01
Pace: 9:57/mi

Comments: The big monster. I wasn't looking forward to it in the least and it was every bit as horrible as I expected.

The problems following my regular runs this week prompted me to take Saturday off completely and to initiate a pretty aggressive icing regimen on my calves to deal with the knots. Generally, I was just dragging ass all week due to the sheer number of miles I've been racking up.

So the brisk winter air wasn't pleasant this morning and every sinew in my body said "Uh Uh" as I took to the street. I kept playing the 'just one more mile' game until I had racked up enough distance to make turning back seem stupid.

But my pace was no great shakes. I kept it abnormally slow at the start while I babied my right calf and the lack of reserves on the back end kept me from ever ramping it up. That said, it was not nearly as much of a singular battle with fatigue like the last three miles of the 20-miler two weeks ago.

I downed three of the Clif Shots they should be using in the race and went through a liter of water which I carried with me. I think, energy wise, I should be fine for the race if I carb up sufficiently beforehand.

Training Run

Distance: 8 miles
Time: 72:57
Pace: 9:07/mi

Comments: Well, I knew the miles were taking their toll and today the piper came to be paid. I started out stiff and slow and things went downhill from there.

I had enough in the tank to do the run but the legs are just too banged up to go with any speed. I'm stepping gingerly and starting to develop some unpleasant sensations (see below). As a result, I'll prolly skip tomorrow's 4 miler and seriously consider postponing the long run on Sunday.

Training Run

Distance: 8 miles
Time: 64:26
Pace: 8:03/mi

Comments: Getting out the door was a real battle. I was post-long run sore all yesterday afternoon and wasn't moving around too quickly this a.m. either.

But, once on the road, I fell into a decent pace and rhythm. I consiously kept it slow and eased up with any sensation of tiredness. Despite that, my pace came in rather good.

My intention starting out this week was to alternate four milers with eight milers. With the extra rest day I simply combined two four milers today. Now I'm 'back on track' but getting through it ain't any easier a prospect.

Training Run

Distance: 8 miles
Time: 57:12
Pace: 7:09/mi

Comments: I flaked out on the planned four-miler yesterday. The combination of tiredness, coldness and the blasted wind conspired to keep me indoors. It was more of an act of caution than laziness but I'm not looking forward to the bump in miles during my remaining runs to make up the difference.

So, as usual, when I feel like I have been slacking, I crank up the pace probably a bit more than I should. This one came in damn close to the ideal time I am targeting for the race. It's gonna be tough to do this for a whole 26.2 miles, that's for sure.

But it is a realistic possibility. I have some serious strength in my legs now and I'll be much better rested and fueled come Jan. 14. This week's monster miles are the key to making sure this level effort is a possibility.

Oh yeah. It was also damned chilly. I know running in the cold is better for times and all but that don't mean I like it one bit.

Marathon Training Summary: Week 12

Distance: 42 miles
Time: 5 hours 35 minutes

Comments: Ye Gods! What a week. The sheer amount of miles I have put in over the past month is kicking my ass.

I could barely walk this morning after the long run. I had a breakfast Dim Sum with my family for my birthday (which is tomorrow. My day off. YAY me!) and hobbling to and from the car was excruciating.

The ice bath and a three-hour nap helped lots but the agony has not gone away by any means.

And that's been the theme the whole week. I got through most of the runs with an unspectacular and, to be honest, painful effort. Survival has been my watchword and it's gonna be that way for at least another seven days.

The key has been making sure I have been getting as much sleep as possible and to keep eating. Not only eating, but eating worth a damn. And it has worked up to this point.

I am hoping to hit 50 miles next week with a long run of 22 miles. By far the furthest I have ever attempted to run. It would be a trick if I were refreshed and prepared. I'm not.

The mileage of the past month are wearing heavy on me. I am bone tired and sore. The good news is that none of it seems to be injury-type aches. So I'll keep shooting for this mega-mileage target until one arises.

One of my larger worries is that I might catch a cold or get ill in the next few weeks. I can tell my immune system is at its wits end and it won't take much. So I'm packing in the multi-vitamins and grabbing as much sleep as I can.

Injury update: The good news is that my calf issue has seemed to have faded substantially. I actually kind of felt it last night (Saturday) so switched to the Asics for the long run and nary a peep.

The sheer amount of miles means I am pushing the envelope here and I know it. The chance for injury (or illness) is emmense as I try and push the distance as far as it can go.

So I plan to be even more paranoid about it all in the next week if you can believe that's even possible.

Long Run

Distance: 14 miles
Time: 1:50:17
Pace: 7:53/mi

Comments: A lot more painful and difficult than I expected.

I got out a touch later than I expected and was greeted by streets still wet with rain and the type of humidity I tend to associate with Louisiana, not Arizona. But it wasn't really hot so it didn't affect me as much.

I wanted to hold a strong pace the whole way on this one and I did that but damn it was tough. The middle four or five miles felt pretty good but the start and end were simply hanging in there and trying not to give into the pain.

It isn't that this is too much distance for me or that it was a faster pace than my usual long runs - it's just the cumulative effect of all these miles.

And next week is even harder...

Training Run

Distance: 4 miles
Time: 32:58
Pace: 8:15/mi

Comments: And the miles continue to take their toll. I felt stronger than I did yesterday but things are by no means easy at this point. I'm dreading tomorrow's long run a little but the prospect of Monday off is simply glorious.

Started slow and kept it steady. No heroics today. Just a nice easy run to get ready for tomorrow. The most difficult part was having to deal with the usual Arizona idiots on the road.

Today it was teenagers screaming at me as they passed by (at least they aren't throwing anything) and snowbirds swerving onto side streets without looking where the hell they are going.

One of the latter had the audacity to glare at me after almost running me down. Nice to know wherever you are going is more important than my life, asshole.

Training Run

Distance: 6 miles
Time: 49:25
Pace: 8:14/mi

Comments: I am really feeling all the miles now. I woke up kind of sore and I could really feel it on the pavement throughout the run.

Obviously, I let the pace slack a bit. Despite that, I ended up doing it about half-a-minute faster per mile than I was expecting.

I got out to do this one relatively early knowing that if I put it off, due to my soreness, I'd probably not end up doing it. And I really want to pour on the miles these last two weeks to be fully ready for the race.

So, although it wasn't easy, I gritted my teeth and got through it. In honesty, it was no worse than mile 18 and 19 of Sunday's long run.

Training Run

Distance: 8 miles
Time: 62:13
Pace: 7:47/mi

Comments: The day got crazy busy and I kept putting the run off knowing my work would be shot once I went out to do it. Finally, even though I had just eaten, I got out at door at about 5 p.m.

Late afternoon and night running bothers me a bit due to the rush hour traffic and the stupidity of Arizona drivers. I feel safe enough on the sidewalk but those corner mall entrances and exits are a nightmare.

But there was enough light most of the way to compensate.

The run went well. No major issues, felt strong. Don't mess with success.

Training Run

Distance: 6 miles
Time: 48:29
Pace: 8:05/mi

Comments: A nice little workmanlike run. I got out there and just put it into a smooth little groove and knocked it out.

The problems with exhaustion and injury have really kept me from having any of these types of runs. They aren't fancy but they give you a feeling of progress. Being able to knock them out without much fuss really does wonders for your psyche.

Recovery Run

Distance: 4 miles
Time: 31:18
Pace: 7:50/mi

Comments: Kept it pretty low-key due to the residual effects of the 20-miler on Sunday. Despite that I felt pretty good the whole way and really didn't have any problems to speak of.

I deliberately put off the run until the afternoon so it gave me a few more hours recovery and plenty of time for my muscles to limber up before asking anything of them. I didn't stretch before hand (I've been neglecting that for the past few weeks except for trying to work out the problem areas) and started at little more than a jog.

I had to deal with kids coming out of school. Disaffected youth demonstrating their mastery over the sidewalks. Taking it to the man one bike path at a time. t least getting plowed into one of them isn't fatal like the bimbos driving SUV's while talking on the phone.

Marathon Training Summary: Week 11

Distance: 40 miles
Time: 5 hours 22 minutes

Comments: An odd week but pretty important one, nonetheless. The original plan was to recover from the half-marathon and get a solid long run in before the big mileage of Week Five.

But after skipping an extra day due to exhaustion and concerns about the sore calf I decided to just run a consistent week of 5 mile runs and get the long run distance I planned. Then, after setting out on the long run I just decided to go for the 20 miler and see how it turned out.

Well, in retrospect, I probably could have used the extra week to build up but there really is no avoiding the amount of pain that kind of distance is going to deliver. I have a much better idea of how tough that last 10K is gonna be and it ain't pretty.

If I had any doubt about exactly the toll this thing took the post-run pain underscored it rather pointedly. I haven't hurt this much since last January.

The ice bath afterward was downright brutal. Possibly the worst one save the first. But, on the plus side, I now have the recipe down. Take one half-full tub, add 80 lbs of ice in two batches, insert one runner and VOILA! twenty minutes of almost unbearable agony!

That said, I shudder to think the shape I would be in if I had not done it.

The plus side is that having completed this first 20-miler I think I can fit in another long run of that distance in the training time I have left. That should help a lot come race day. I gotta get in the last of my quality miles over the next fortnight and hold my breath for the rest.

Getting the 20-miler in last week took a lot of the anxiety off me. I now know I've got the mininum of one under my belt that most experts reccomend. Now, its a matter of seeing if I can work in another without risking injury.

But the additional mileage means additional issues. Now I have the new shoes that seem to alleviate the calf problem I'm back dealing with the old problem - blisters on the ball of my foot. To address that I'm going to experiment with different lacings.

Because how you lace your shoe dramatically affects how the shoe fits around your foot. Typically, I use the classic 'runner's lacing' where the lace goes through the top of each eyelet and follows a criss-cross pattern. This has the advantage of being one of the strongest patterns you can use but it is unforgiving if your foot has any type of peculiarity.

Following that, I do a few simple alterations such as a loop-lacing lock to hold the ends of the laces firmly throughout the run. (This is also reccomended for runners with a narrow heel since it holds the back of the shoe more firmly as well)

But I might take the advice I found on the New Balance website that suggests using two small sets of laces and lacing the bottom three eyelets with one an the top three with the other. That allows a more custom 'fit' for the lower half of the shoe.

This week is a big mileage week but more due to the amount in the training runs rather than the big bastard on Sunday. Although I'll need a bit to recover from the long run yesterday, I still think I can get up into the 45 mile range.

Long Run

Distance: 20 miles
Time: 2:53:11
Pace: 8:40/mi

Comments: Ok, I know this isn't the wisest or best thought out thing I have done during my training but I decided to put in my first 20-miler today.

I just have had too many setbacks and problems recently. Not only physically but mentally I've been a mess. I got out on the run today and just told myself, 'To hell with it.' If my leg blows out due to this run it really wouldn't matter since not having these long runs dooms my goal time effort anyway.

I'll finish the damned race no matter what, even if I have to crawl by my lips across the finish line.

So I got out on the road today planning to put in the 18-miler. Felt pretty good. So I pushed it a bit further. Things went relatively well. The first has was great. The third fourth was less so but pretty smooth and the last five miles were not too fun. I think I got my first brush with "the wall" since I was running track in high school.

Overall the effort was a strong one. I tried to concentrate on keeping a strong pace with good form rather than speed. I came in just under the three-hour limit I set for myself. The hope being I can improve that a bit in two weeks and then smash it on race day.

Training Run

Distance: 5 miles
Time: 37:13
Pace: 7:27/mi

Comments: Didn't feel into it at all. Woke up feeling pretty tired and things didn't improve much during the day. But I needed the miles and I needed to try out these new shoes so I got off my ass and on the road.

I was able to put it on automatic and get through the thing with a minimum of fuss but my form was abysmal and I certainly didn't have any pep to my stride. My head hasn't been much into recently either.

I hope this is just the result of putting in the miles so soon after the race. I know I am pushing things a bit here but I can't put off putting in the miles any longer. If I don't knuckle down and get it done, there simply won't be enough time before the race to make up the lost workouts.

New Shoes: Asics Gel Kayano XII

After running in the old Asics this week without the nagging calf problems I went back to Performance Footwear to see about getting a new pair of something along those lines.

I did a few laps around the parking lot in different pairs - including my old Saucony's - and, of course, the issue never came back up. But, although frustrating, that's damn good news.

In the end I went with a type of Asics that had a similar build but without the over-the-top motion control. The Asics Gel Kayano XII is one of those goofy looking shoes that you feel was designed as part of someone's Halloween costume. But, it has that same comfortable feel I have come to associate with the brand and that's, by far, the most important thing.

Now one thing I didn't like was how the lace section rubbed against the toes. It wasn't a critical issue but it could easily become annoying with enough miles.

I'll use this pair for my run today and, possibly, tomorrow. If it solves everything and works, awesome. If not, I'll go the conservative route and take them back to exchange for the tried-and-true Foundation VI.

Training Run

Distance: 5 miles
Time: 36:05
Pace: 7:13/mi

Comments: Once again, I took an afternoon run because things got crazy during the day and, once again, I kind of felt out of it for most of the run.

I did have one stretch that was pretty awesome but it was clear I was running with the music in my iPod shuffle instead of normally. That's OK though. It's as close to a Fartlek run as I have done so far.

Anyhow, I'll try to put in one last five miler tomorrow and then on to the long run Sunday.

Training Run

Distance: 5 miles
Time: 38:56
Pace: 7:47/mi

Comments: A late run due to an astonishingly crappy day. I was so pissed off earlier that I didn't run because I was concerned about how it would affect my effort. I don't need to give myself an injury because I was pushing too hard due to an excess of adrenaline from having the red ass.

But it was pretty warm this afternoon and the wind wasn't as bad as it was earlier in the day. There was a ton of traffic, which made me a bit nervous, but I chose a route that kept me from dealing with it much.

I didn't eat worth squat today and between that and my disposition, it wasn't a heroic effort by any means. But, despite it all, it turned out to be a solid mid-week effort.

Recovery Run

Distance: 5 miles
Time: 36:49
Pace: 7:22/mi

Comments: I honestly do not intend to run these things at such quick paces but it just sort of works out that way. I was actually planning on keeping this at the plus-8 minute range and kept slowing my pace down to do so, but it didn't work out that way.


One thing that might be making a difference is that I am purposefully shortening my strides. Most of the literature I am reading suggests this as a way to speed up distance times despite the counter-intuitiveness of it. What is clear is it is much more effecient energy-wise and it is a lot less brutal on the legs.

I played around with it during the half-marathon and was pleasantly surprised at the effectiveness.

Anyhow, felt pretty strong the whole run. I skipped yesterday's run since I was feeling very worn out and tired. Given the effort of the race and my recent injury issues I felt it best to play it safe.

Marathon Training Summary: Week 10

Distance: 32 miles
Time: 4 hours 7 minutes

Comments: After a rough mid-week struggle with the debilitating pain in my left calf, I was able to put in a surprisingly decent performance in the half-marathon to finish the week up strong.

I am glad I went ahead and did the race - the experience was very valuable and the psychological boost was a huge improvement on my recent lassitude and anxiety.

But the concerns I expressed at the start of the week are still very valid. The effort will clearly take a bit of the next week to recover from and further shortens the window I have for putting in the long miles needed to prepare for the marathon.

The next few weeks are going to be a real test of the effort I have put in over the past year. I am already running distances and speeds that I have never done before but now things get really intense. I hope I haven't overplayed my hand by the effort this week.

Just six weeks to go. A month and a half. Too long to seem realistically at hand and much to close in terms of the amount of work left to be done.

The plan this week was to use the build-up of last week to pour on the miles. The calf issue and the last-minute decision to run the half-marathon have altered that situation somewhat.

I will still try and get the 18-mile long run in or some distance in that ballpark. The difference will come in the weekly mileage where I'll probably take it easy with four and six-milers on alternating days.

Obviously, I'll be rather paranoid about the possibility of injury, so reserving the right to abandon ship on any given workout and the week itself remains a real possibility.

With luck, a slow pace and a new pair of shoes I should get through it alright.

Injury update: That damned calf problem. It was relatively sedate during the race and that is good. But it was still very definitely there. And that is not good at all.

Following my post-race ice bath (just as glorious an experience as always) the situation was better and the heat cream seemed to help some as well.

I have a massage appointment for Monday and I will go get another pair of shoes this week that return me to the land of motion-stability.

2006 Fiesta Bowl Half Marathon

Race: Runner's Den/Fiesta Bowl Half Marathon
Official Time: 1:37:56
Actual Time: 1:37:38

After going back and forth all week on whether or not to run this thing I finally decided to do it on Friday.

The plan was to head out and take it easy - putting in an 8 minute mile pace or more. And that's how it started. But at about halfway I felt pretty good about the effort and tried to turn in a strong reverse split. And that's pretty much how it turned out.

There was no chip timing so the time on my watch is what I'm relying on. Doing the math, it looks like I averaged 7:27 for each mile over the whole race. My first mile was at just more than 8:30 and my last one around 7:00 even. Extending that time out to a marathon would put me at right at a 3:30 race.

My official time was good enough to place me 71st place overall and 11th in my age group.

This one started out brisk to damn chilly. I arrived about 40 minutes before race time and it was still dark. I had my $3 Albertsons long sleeve shirt on over my running shirt and it was enough to keep the cutting edge off.

About ten minutes to racetime I draped the shirt over the lip of a dumpster and headed to the start line. Gotta say, without even that minimal amount of protection, every time that breeze hit it was not pleasant.

There were only about 700 folks in the race so the start wasn't overly crowded and the atmosphere was pretty laid-back.

I was expecting the panjandrums to bloviate before the start like in the New Times 10K but they just hit the horn and it was on. Most of us were a bit surprised when we heard it, to be honest.

I kept it casual for the first few miles. I was real wary of the calf and didn't really see the need to surge out ahead of things. I did do some passing but nothing agressive.

The route was essentially one long loop with a five-mile or so straight shot on the long sides. They had us in the inside lane with traffic moving on the two outside lanes. A few bozos in a hurry cut across our route to get into side streets but, for the most part, traffic was light and folks were understanding.

There were occasional folks on the route urging us on, mostly families waiting for someone to come by ("Come on kids! Lets go see Daddy suffer in agonizing pain!)

Since I wasn't running this one all out I never had that 'Oh God' moment but there were a few stretches I felt lagging. One biker stopped on the route gave me a high five on the way by. It helped a lot.

To avoid the major intersections at the end of the route, they had us follow a butterfly access to a bike trail underneath the road. These inclines, although not overly steep or long, were a pain. They really threw you off your pace at that stretch of the end of the race you wanted to keep the ball rolling.

My biggest worry, my left calf, performed better than expected. It was clearly still there but in the background and not overly painful. I wore the Asics and hoped the support would help keep the problem at bay.

And it seemed to... up till about mile 8 when I started to really feel it come to the fore. At about mile 10 it was pretty bad but not at the level of last Thursday when I cut my run short. I was going to give the race up if it got worse but from there on it kind of stayed the same so I gritted through it.

The other problem that emerged was the blisters on the ball of my feet that the Asics have become notorious for.

Overall I am glad I ran it. I got a much better sense of what I will be dealing with come Jan. 14 and a clearer idea on what needs to be worked on before then:

• Water stations: Walk through them. Spilling all over myself ain't a pleasant option with the chilly morning air. I don't lose really that much time so why bother?
• Fluids: I am probably going to have to carry a bottle to drink from for the first section of the marathon. The water stations are pretty far between and keeping the hydration levels up matter. Also, it's nice to have it there to help wash down the gels right after you choke them down.
• Pacing: Starting slow works. Having more in the tank later makes it a lot easier to pick up the pace when it matters. But, it is clear I have got to run the beginning at a good pace or it will give me too big a time difference to make up.
• Clothing: Gloves and chullo will be handy if the temperature is at all like this one was. 

Conditions:

Start: 7:30 a.m..
Surface: concrete/asphalt
Weather: sunny
Temperature: 51 degrees
Humidity: 13 percent
Wind: 11 mph
Location: Scottsdale, Arizona
Shoes: Asics Gel Kayano XII

Training Run

Distance: 4 miles
Time: 35:26
Pace: 8:52/mi

Comments: A very slow, very controlled run with a slight dose of paranoia due to the ongoing issue with my left calf.

I took it very slow and was constantly ready to pack it in if I felt even the slightest additional twinge out of the leg.

I also wore my old Asics which have a greater degree of motion control. These shoes are nearing the end of their usable lifespan but they will be more than fine for right now. The idea is that by using them, they will give the lower leg a bit more support and a bit of a break until I can figure out exactly what the hell is wrong with me.

Training Run

Distance: 5 miles
Time: 40:00 (approx)
Pace: 8:00/mi (approx)

Comments: Good run, bad effect. I struggled the first two miles due to the cold and the bracing wind. By the time I got warmed up and into the thing my left calf started to hurt.

After ruminating over one adage regarding pain - "If the pain gets worse during the run, think twice about what's going on." - I decided to throw in the towel at five miles.

Yet except for that I felt strong and in control of the run. I had no doubt I could get through the planned eight miles with little excess effort.

Training Run

Distance: 6 miles
Time: 46:28
Pace: 7:45/mi

Comments: A pretty tough wind buffeted me about for about half of the effort. That allied with the lower temperatures made things uncomfortably brisk heading out.

That said it turned into a very nice little run. I started off slow after taking extra time to stretch out (my left knee has been somewhat sore over the last day or so). I chugged along into the whoosh of the chilly desert air for the first two miles before I got warm and the wind decided to ease off somewhat.

The last half of the run was completely in the zone. I felt strong, had a solid pace and felt completely in control the whole way. A rather nice feeling after the drag-ass that has followed me around for the last few weeks.

The only negative part of the run is I felt my breathing wasn't right. I never developed an actual stitch but one kept threatening to pop up. It looks like I might need to re-read that chapter of the book this afternoon.

Training Run

Distance: 4 miles
Time: 28:04
Pace: 7:01/mi

Comments: Not a bad little effort. I wanted to make this a recovery run but got into a good groove despite myself and just rode with it.

I tried to focus on form - keeping my elbows in and running on the ball of each foot - throughout. I felt pretty strong most of the way but my inconsistent dining yesterday didn't leave me with as much energy at my disposal as I would have liked.

It is noticeably chillier and darker in the mornings lately which is nice for running but I'm gonna have to start putting on layers if it gets any worse. And it can't be as bad as the depressing never-ending grey of Lima.

Week Wrapup

Distance: 22 miles
Time: 4 hours 18 minutes

Comments: Not a bad week in light of the fact I am supposed to be cutting back in anticipation of the race at the end of next week. But I'm still feeling like I am behind on my training after forgoing the long run of last week.

I did a bit less mileage-wise this week when I took an extra day off but, since I have decided to cut back in order to shake this case of drag-ass I have developed, it made sense at the time. I'm basically being over-conservative until this half marathon and, after that, I start pushing hard to get in the key workouts in anticipation of the big race.

Marathon Training Summary: Week 9

Distance: 22 miles
Time: 2 hours 49 minutes

Comments: I woke up this morning with every intention of putting in the 18-mile long run and it quickly became apparent that was not gonna happen. I was feeling completely exhausted and my desire to undertake the substantial effort was undercut by that.

I ended up going back to bed for an hour and woke up feeling just as tired. Throughout the day I was completely zapped and an afternoon nap did little to resolve it. Although I really wanted to get back on track mileage-wise, it just didn't make sense to push through this since the only logical reason for it would have to be overtraining.

So it turns into another sub-par week and a slab of meaty anxiety for my ability to be properly prepared for this race. Ugh.

One month to go. Well, four weeks, to be exact. The toughest week of the training still remains, though.

Training Run

Distance: 10 miles
Time: 85:59 minutes
Pace: 8:36/mi

Comments: Headed over to my sister's house with my cousin Erin to put this one in. As a result we were a bit later starting out than I expected and my pace was a good deal slower than usual.

But my sister had a loop route of five miles to run the thing. So I did the first mile holding back at the "group" pace and then took off on the second lap by myself. It worked out that my first five miles took 46:34 (9:19 mile pace) and the second five took 39:24 (7:52 mile pace).

That's not a bad reverse split practice particularly since I really have not been bearing down on my training lately. I'll need to pump it up quite a bit for the final race but that's alright for this upcoming half-marathon.

Training Run

Distance: 4 miles
Time: 34:21
Pace: 8:35/mi

Comments: I ran this one with my cousin Erin who is in town. A veteran of numerous marathons, she plans to do the half-marathon in January. It was nice to get her input on what I need to expect of both my training and the race to come.

Since we both plan to do a long run tomorrow this was a pretty basic effort. Once around the block, four miles, at a pretty leisurely pace. It was a bit quick for Erin since she hasn't been race training like I have.

(Additionally, this turned out to be one of the rare afternoon runs of my training.)

Between the busy-ness of the week and my wariness of pushing too hard, I didn't get in my planned run for Friday. After talking about training with Erin I'm a bit less anxious about the cutback in my mileage over the past month but, the fact is, the necessity to put in some serious mileage after this next race is now critical.

Training Run

Distance: 4 miles
Time: 30:21
Pace: 7:35/mi

Comments: I felt a bit tired this morning but put in four miles to stay tuned and keep the weekly mileage up. I felt a bit better after so that's good.

Overall it was nothing really fancy runwise. Just getting out there and getting it done. It was a bit chillier than it has been most of the week so it was really ideal running conditions.

I'm going to have to make sure to eat pretty well today. Being Thanksgiving there is prolly going to be a pretty big spread but the key will be keeping things under control. More veggies, less meat. But don't think I am going to be skipping the meat.

Training Run

Distance: 8 miles
Time: 60:05
Pace: 7:30/mi

Comments: I can't say I was in a great running mood given my recent adventures on the sidewalks of Chandler but i was determined to get this run in. The one good thing is that I actually felt like running today rather than the dragging-ass feeling that has plagued me of late.

I eschewed the warm-up like I have in most of my recent runs since I have not wanted to find any excuse to keep me from getting out the door once I have resolved to do it. I knew I wanted to keep this one at one hour so I tried ramping up to a decent pace pretty fast.

The temperature was somewhat warmer than normal and the wind kicked up at several spots. As usual, the dumbass Arizona drivers were constantly a problem. One almost hit me racing to get into the supermarket and then acted like it was my fault.

Sorry, idiot, I've got the right of way, you were going too fast and I actually assumed you would try and hit me. Just one more piece of proof thatthe bar to get a drivers license in this state is set about as low as could be humanly possible.

In any case, I felt pretty strong most of the run and finished with a pretty good kick. The biggest difference I can think of is that I have been trying to concentrate on eating a bit better lately. I hope that's the source of the tiredness problem cause that I can fix.

Training Run

Distance: 6 miles
Time: 46:55
Pace: 7:49/mi

Comments: Again, another unpleasant incident ruined a decent run.

About four miles into the run today some piece of trash decided it would be funny to shoot me with some type of pellet gun from their vehicle.

I had just turned the corner at Rural Road onto Ray Road going west when I heard a spring-like click as a truck passed me and, almost immediately, something hit me sharply in the stomach.

At first I thought it was a rock kicked up by the passing vehicle's tires and then I realized I had been shot. Then I thought I was dead.

In case you are not aware, there has been a number of such incidents in the Phoenix area in the last year. As a result, realizing you have been shot at random in this area is a downright frightening experience.

I lifted my shirt and had the relief of seeing the thing didn't even break the skin. Of course, by that time, this wonderful piece of human garbage and his partner had turned the corner and were gone. It's pretty obvious they were familiar with the drill. Which is what really scares me

While this was just a pellet gun of some type, if you are the sort of scumbag that would find shooting random people on the street amusing, it's not too much to expect you want to graduate to a .22-caliber weapon.

So, whoever you were, I hope you wrap your fucking truck around a telephone pole tonight and rid the world of your excuse for an existence. Your family will be much better off than if you are allowed to mature into the real piece of shit you have inside you.

Marathon Training Summary: Week 8

Distance: 22 miles
Time: 2 hours 49 minutes

Comments: I woke up this morning with every intention of putting in the 18-mile long run and it quickly became apparent that was not gonna happen. I was feeling completely exhausted and my desire to undertake the substantial effort was undercut by that.

I ended up going back to bed for an hour and woke up feeling just as tired. Throughout the day I was completely zapped and an afternoon nap did little to resolve it. Although I really wanted to get back on track mileage-wise, it just didn't make sense to push through this since the only logical reason for it would have to be overtraining.

So it turns into another sub-par week and a slab of meaty anxiety for my ability to be properly prepared for this race. Ugh.

Two months to go and I'm not sure if I am going to be at all ready. My training efforts over the past two weeks have been much less than I could hope and there is only two months left until the start of the race itself.

Moreover I kind of seem to have lost my enthusiasm for the race right now. I have been working toward this for more than ten months and there is little substantive to show for it. The race seems impossibly distant timewise and uncomfortably close in terms of training time. Part of me really feels like giving up on it.

And the pile of work that I have to do before the holidays gets into full swing is overwhelming me as well. So that has dinged my focus as well.

It isn't like I don't want to go put in the runs, I'm just busy with everything else and it often seems a much lesser priority than before. Dunno if that's overtraining or what but I really need to get over it or this qualifying time goal may become nigh impossible.

Training Run

Distance: 4 miles
Time: 29:43
Pace: 7:25/mi

Comments: A shorter run but I didn't want to put any anything more with the long effort planned for tomorrow.

I wanted to put in six miles yesterday but I really felt out-of-sorts. In fact, I didn't feel so hot the day prior either. And when I got busy with stuff, I just decided to skip it. I won't have the big weekly miles I was shooting for but I want to be sure to get in the quality long run.

So I wasn't completely at ease going out this morning. (I also haven't been eating much and that's have a very noticeable effect on training.) But I got in the groove pretty well after the first mile and cranked it out pretty smoothly.

Training Run

Distance: 4 miles
Time: 29:40
Pace: 7:25/mi

Comments: I got kind of busy today so I just wedged the run in where I could this morning. As a result, it was a rushed effort and I wasn't mentally into it like I should have been.

Despite that, I felt pretty strong the whole way and had a nice pace throughout. It's clear I am a good bit stronger but I'm still concerned if I am strong enough to keep the pace I want for the race.

Training Run

Distance: 8 miles
Time: 63:09
Pace: 7:54/mi

Comments: A pretty good effort but I don't feel I was at my best today. Hard to tell if that is because I didn't eat really well yesterday or if I am battling fatigue.

Technically, the run went fine. I started out slow and warmed up to a comfortable pace which I held for most of the run. I could tell when I was getting fatigued and made it a point to focus on the mechanics of my stride to move through it.

But the run was kind of off-center. I wasn't really racing the clock but, since I realized a Boston qualifying time is realistic in January I have been focusing on the necessary pace in all my runs. This could be counter-productive.

In any case, it's a solid number of miles for a week I am trying to concentrate on distance.

Training Run

Distance: 6 miles
Time: 46:36
Pace: 7:46/mi

Comments: The day off seemed to be sufficient to restock the batteries. I felt really strong out there today and had to make a conscious effort to slow my pace down and treat it like a recovery run.

The weather has gotten noticeably chillier this week which is actually kind of nice for running. As long as it stays sunny, you can count me a happy man.

Marathon Training Summary: Week 7

Distance: 20.2 miles
Time: 2 hours 30 minutes

Comments: Well, the first race of the cycle is done. I have a much better sense of where I am at now and what I need to aim for over the next two months.

The 41:22 time indicates that a 3 hour 15 minute marathon is a very real possibility. That's Boston qualifying which, although I haven't mentioned it before because I wanted to stay focused on the task at hand, is actually my real goal of all this.

In any case, this was a good week to practice tapering and keeping myself on my toes mentally and physically while doing the miniumum amount of working out in order to keep myself rested for the race. There's a thin line there and I want to know exactly where it is for the week of the marathon.

The downside of all this was that it screwed my training schedule something horrid. It really is too close to the half-marathon on Dec. 3 making it tough to get the distance runs in I think I need. This week was, by far, the least I have run on any week since starting (except for the week I went to Brazil). That's a bitch for my momentum.

I knew this when I signed up for the race but I justified it due to the fact the New Times 10K was a larger event - almost 3,000 runners in the 10K alone - and it was be a good way to start acclimating myself to the raceday chaos that the marathon will bring.

The race Sunday finished up the first half of my training regimine for the marathon. Now begins the real push for the thing. Pretty much everything prior to this was building the base, now it is time to fine-tune for the race itself.

I need to rack up the serious long runs for endurance, the short runs for technique and one more race for experience. I need to be working on getting my strategy in place, my state of mind on track and eliminating all the irksome distractions.

Oh yeah, I'm also going to be doing everything humanly possible to avoid injury and illness as well.

This week will be pretty busy since it's my only 'normal' week in this month-long period of the training between races. I'm going to get the mileage back to the 45-mile range while including track and hill work.

2006 Phoenix New Times 10K

Race: Phoenix New Times 10K
Official Time: 41:52
Actual time: 41:57

My first race here in Arizona and it went quite well, in retrospect. I didn't hit my goal of breaking 40 minutes but I was well under the minimum limit of 45 minutes I set for myself.

Most importantly, I bested my last 10K time by almost five minutes.

Progress. There you have it.

I took my dad to the airport this morning and then went to the location of the race right after. I was almost two hours early so I took my time getting my gear in order and put down two energy bars while waiting.

I picked up a $3 long sleeve shirt at Albertsons during the week and it was perfect for the slightly chilly morning. I walked the mile-and-a-half to the race site - a distance I planned on as a way to get my warm-up started.

During the week, I had sucessfully kept the nervousness at bay but it kept popping up right before the race. I even had a moment of fear I was there on the wrong day before I saw someone else with a race number on.

I wandered around the event site and finally found the booth with the timing chips. I was a bit concerned about these since I've never used one but it was really no problem. I put it on my right ankle and completely forgot about it until the end of the race.

To stay warmed up I just slowly walked around while sipping on my bottle of Gatorade. At about the one-hour mark I started slowly jogging, little more than a walk. After ten minutes I turned it up to a 'real' warm up pace for five minutes.

I took a route near Sun Devil Stadium and, as I expected, there were random porta-potties scattered about the parking lot. I got my two cups of coffee drained from my bladder and zero waiting in line.

With about 40 minutes left I headed back to the race site and stretched out in the grassy area of the park. I left my long sleeve shirt on a bench. Hopefully a homeless guy found it. I did a few exaggerated strides for form and then wandered over to the starting area.

There were a good number of folks for the race - about 3,000 people ran the 10K - but there was really a nice vibe. Not a lot of heavy tension you get when top-heavy with running snobs but really laid-back.

About a half-dozen panjandrums had to talk before they let us start. We were all ready and they decided to do the national anthem as well. Nice touch but... um, how about having a flag there next time, guys.

I got in the mix about where I thought I should be starting. Turned out the timed areas were pretty useless. They hit the horn to get us going and I spent the first minute and a half wading through folks just-better-than-walkers.

As a result, I wasn't really happy hitting the first mile marker at something over 7:30. Worse, it was right in the middle of the biggest hill on the course so stepping up the pace had to wait.

I upped the pace a bit on the downhill and then started trying to find the groove. That was tough since the running situation was so different from what I am used to. Basically, I kept reeling in runners and trying not to get passed.

Since I wasn't going to be out there an hour I skipped all the water stations. But I took the tangent on every curve to save as much distance as possible. I don't know if these things will matter in the marathon, but it's good to practice decent running strategy anyway.

(At one point a guy in front of me dropped a $20 bill. I stopped, picked it up and sprinted back forward and handed it to him. He gave me this weird surprised look and then said "Oh!" when he realized what had happened.)

By mile four, I was around a group going my pace and I was focusing on one or two of them a bit faster than me to keep going. I wanted to start running on my toes at the four mile mark but held off since I knew it would take too much out of me.

The organizers put bands at most the corners to keep the energy up. I had to say, this is a better motivator than I expected. You hear them ahead of you and it gives you something to aim for. If, by chance, any of you guys that played read this - thanks a ton. It really mattered.

I pushed the tempo up on the last mile and, as I neared the finish area, I started exaggerating my stride in order to pick up a few seconds. I felt strong enough over that last stretch that it made me wonder if I shouldn't have started the kick even earlier.

My watch read 41:57 but my chip time came out half a minute faster. I'm not sure if that indicates innacuracy on my part or on the part of the timing device. Either way, I know the ballpark I am playing in now.

Conditions:

Start: 8:30 a.m.
Surface: concrete/asphalt
Weather: sunny
Temperature: 63 degrees
Humidity: 32 percent
Wind: 8 mph
Location: Tempe, Arizona
Shoes: Adrenaline GTS 6

Training Run

Distance: 4 miles
Time: 35:50
Pace: 8:58/mi

Comments: Slow and easy. The last run before the race and I didn't want any problems popping up at the last second.

No warm up since I was using this run to set my warmup for the race. It looks like I'll need to get about ten minutes in to be ready for the starting gun.

Played around with stride a little but not much. Overall, a nice easy run and that's exactly what I was shooting for.

Training Run

Distance: 6 miles
Time: 44:45
Pace: 7:27/mi

Comments: A solid workmanlike effort. The plan was to make a dry-run of the race on Sunday; get a feel for what I need to do at each point of the thing.

Overall I think I am ready. I certainly have the endurance for the thing but my technique is... lacking. My run today leads me to believe I need to concentrate on pace - keeping it steady - for the first four miles and then get surgical with the mechanics of my stride for the last two miles.

I'm hopeful for putting in a sub-45 minute race but I'd really like to push myself to get that closer to 40 minutes if possible.

Recovery Run

Distance: 4 miles
Time: 27:11
Pace: 6:48/mi

Comments: Well, yesterday gang aft agly. But in a nice way.

My sister came over with my niece and a few errands turned into a nice hunk of the day pleasantly spent. My intention was to run an easy four miles in the a.m. and maybe hit the track group in the p.m. But, obviously, that dinna happen.

But the extra day off didn't seem to bother me much. I went out intending to put in a good pace and maybe six miles. I cut it back mileage-wise and focused on getting a good pace. Which was better than I hoped and I felt pretty strong afterward as well.

I have also been concentrating on eating regularly too. Three good meals a day with mid-way snacks of substance. While I don't need to be fully carb-loaded for the 10k, i do want to get the rhythm of the week set for the real deal in January.

Marathon Training Summary: Week 6

Distance: 32.33 miles
Time: 4 hours 25 minutes (approx)

Comments: Very much a recovery week. I didn't push it hard at all on any of the runs.

The logic was that after breaking the 40-mile-week barrier it was best to be conservative. Pretty much every resource I have come across says this this is the magic barrier beyond which injuries start to appear.

So with that and the new shoes, it just seemed wiser to keep it easy. I also took the opportunity to break in the new shoes as well.

Next week will be a bit weird as well, with the race next Sunday, but I've had success with this cutting back and then piling on method in the past so here's hoping my luck holds.

Injury update: The 90 minutes worth of massage really seemed to have made a difference in working some of the kinks out. The trouble spots - tight side quads, left lower calf, inside left knee - are still very much in evidence but now more of a part of the greater whole.

Training Run

Distance: 10 miles
Time: 83:19 minutes
Pace: 8:20/mi

Comments: A nice run that included a rather unpleasant incident.

I got going pretty slow today and skipped the stretch with the intention of going slow to warm up. I wanted to get a solid effort since I have taken it easy this week and the distance was somewhat less than my regular long runs.

About a mile in a heard the footfalls of a dog coming at me. I turned and there was a short white dog coming full speed from an empty field where some kids were playing. The dog didn't bark once and he had that triangular shaped head that suggests a bit of pit bull in him.

I turned to face him and prepared to throw my water bottle - the only weapon I had - and the dog got nailed by a car coming down the road. The car stopped and the dog limped out from under the chassis and then sprinted off across the park. The kids in the field - one of them wailing loudly - took off after it.

I stood there and the man and the woman from the car, which had stopped, came up to me. The woman said she never saw the dog and I didn't doubt it. I told them it wasn't their fault since the animal was clearly heading full speed at me and didn't pay any attention to the traffic.

We both left since there was nothing we could do and, clearly, the incident wasn't our fault. I certainly don't take any pleasure in seeing an animal injured but I consider myself lucky that car hit that dog because I have no doubt the animal was determined to attack me.

Needless to say, my time was off a bit for the run and my mental focus for the rest of the effort was not as sharp as I would have liked.

Training Run

Distance: 4 miles
Time: 37:10 minutes
Pace: 10:48/mi

Comments: Brutally slow run but mostly cause I took my time to take shots of the route.

Despite the slow slow slow pace, I kept trying to tinker with some of the specifics of my stride - push offs, ball-heel footstrike and arm motion. I think the key for the short term will be breathing control.

This is pretty much my last "take it easy" run. I'll try and concentrate on my 10 miler tomorrow and next week - although not a full-bore week - I'll concentrate on preparing for the Phoenix New Times 10K.

Training Run

Distance: 6 miles
Time: 45:46 minutes
Pace: 7:38/mi

Comments: A bit busy with different projects today so I kind of did this one on autopilot. Dissociative running at its finest.

But it was a good run, nonetheless. I got out and dropped into my pace and let my mind wander while I just cranked it out. Not a bad approach now and then, but not one that is going to get me through the real test of the race.

Training Run

Distance: 4 miles
Time: unk
Pace: unk

Comments: Another limited effort. I got out the house and down the street before realizing I left my watch on the dresser. Instead of heading back to get it I just decided to do the run without the time. In fact, I thought it might be good just to aim for the distance and forget about the pace.

And it worked pretty well. I played around with my stride and footfall a bit but nothing really fancy. My main goal was a nice easy run that got the heart rate going and the legs loose of the lethargy.

Although this pull-back week is clearly a good idea in terms of my physiology, I am a bit concerned about the mental aspect. I've really not been motivated at all to run recently and this is sort of playing into that.

Training run

Distance: 6 miles
Time: 46:39 minutes
Pace: 7:47/mi

Comments: After a day off and a day slack, I felt a bit rusty out there but got through the effort with a strong showing, nonetheless.

I did a pretty good stretch beforehand but used the first mile as he warm-up. I tried to keep from doing anything at all fancy but I still came through with a much quicker pace than I expected.

Most of this run was through the magic of disassociation. I really didn't focus on my running much at all. Which is probably best because I really haven't felt very motivated this week. Probably the result of the massive mileage over the past two weeks.

Recovery Run

Distance: 2.33 miles
Time: 16:37 minutes
Pace: 7:13/mi

Comments: A recovery run done a bit faster than I planned so I cut it short.

I've been very tired since my long run and I didn't feel any real need to push myself today. Add to that the fact I have new shoes, I didn't stretch properly and I was playing around with a new stride the whole way... well, I think slacking off was called for.

Last night I was reading the chapter in the The Competitive Runner's Handbook that discusses the difference between a ball-heel versus heel-ball footstrike. The latter being the most common for the average runner but the former being the form for most racers.

I vaguely remember this from when I raced in high school but it went hand-in-hand with the emphasis on form - drive off the back foot, drive up with the knees and drive down with the arms.

So, I spent a lot of this run playing around with these different forms looking for how they could be integrated into my regular running stride.

The danger in this is, by changing the mechanics of your stride dramatically, you risk injury. So, cutting the run short seemed the wise option. As it was, the little changes gave me a heck of a lot more acceleration than I expected. Thus the relatively quick pace for the "recovery" run.

New Shoes: Brooks Adrenaline GTS 6

On Saturday, I headed over to Performance Footwear in Tempe and picked up a new pair of shoes. Although I just picked up a new pair two weeks ago but my training miles are really piling up and it ain't a bad idea to alternate pairs under these conditions.

More importantly, I should have a good read on which shoe I like best for my long runs by early December or six weeks out from the race. That's when I'll buy the pair that I'll run the marathon in.

Anyhoo, I ended up buying the Brooks Adrenaline GTS 6. I tried these on two weeks ago and liked them but opted for the Sacony Grid Omni 5 because of the comfort factor. The Brooks have a more firm 'feel' to them but not at all the bulky sensation I associate with the motion control boots I was wearing previously.

I also tried the Mizuno Nirvana 2 (not bad, loose in the heel), the Brooks Trance 6 (goofy looking, weird feel) and the Saucony Hurricane 8 (uneven feel, rubs the ball of the foot). But the Adrenaline GTS 6 was by far the best of the bunch.

I also stocked up on Balega hidden comfort socks. The double layer socks I tried last time just didn't fit my feet (the large was too small and the extra large was too big). The Balegas are thin socks with a moisture-free fabric that seems to work for my feet. I have had none of the blister issues that previously plagued me (of course that might be the shoes, as well).

Marathon Training Summary: Week 5

Distance: 45 miles
Time: 6 hours 15 minutes

Comments: A solid, if unspectacular week. I simply wanted to get in a second week of quality miles and that mission was accomplished.

But the lack of speed work and hill work was clearly evident and the pacing of my workouts is lackluster as well. It's a lot of good miles, but not much else.

I also was feeling very tired toward the end of this week. My long run was a much better effort than I anticipated given how I felt on Friday and Saturday. It's clear a pull-pack is necessary at this point or I might be putting myself in danger of injury.

I went over to my storage shed last week and dug out my copy of Joe Henderson's Marathon Training which I bought five years ago when I last tried to train for a marathon.

First off, this is not the best book to pick up if you are looking to run your first marathon. It is essentially a day-by-day guide for a 100-day training regimine. Each week is a chapter and there are entries for each day that have information, tips and interviews to help you along.

So it works a lot better as a companion book with a more formal style training guide. The thing it has that is very helpful is a day-by-day training diary for you to fill out. This includes all the pertinant information you will need to record as you go through the training process.

And this is where the book helped me. Looking back, I didn't make it more than two weeks into the training before giving in. I had amassed a few months of running before getting going so it wasn't the usual start n' stop of a first timer. But my handful of entries are very telling.

I had my left knee issues pretty much from the start and I was trying to do way too much mileage from the get go. My day one target was 12 miles. Not bright. Which didn't matter much since I almost never got more than half of any workout I planned.

So it looks like that disaster paved the way for the progress I am making now. Not sure if that is a reccomendation for the book, but it sure is a plug for starting a training diary - or blog, as I have done this time.

Anyhow, taking a page from that book, this is my cutback week. I've piled on almost 90 miles in the past two weeks and that's a bit much. I'm shooting for a bit less although I will be trying to include track and hill workouts for intensity.

Injury update: I got through the week surprisingly well on the injury front. Mostly, it was the usual suspects. There is the continual tightness in certain areas like the side of the quads that just seems to be a part of my lot for now. I have also had a problem with the tendons on the top of my left foot. The new shoes seem to rub against it and it has become sore. And there is this bloody toe thing that needs to get solved, post haste, as well.

Long Run

Distance: 17 miles
Time: 2:28:51 minutes
Pace: 8:45/mi

Comments: A long, tough run but a good effort, overall.

I did some stretching before heading out and walked at least half-a-mile to the start point as a warm-up. I knew I wanted a better pace than last week but not so much it made the run impossible.

The weather, overcast and a touch chilly to start out, was perfect for this run. I just concentrated on the pace and keeping things under control. Knowing the route helped a great deal, I must admit.

Overall I felt good almost the whole way. Early on I had some feelings of wanting to give in, but that seems to have been laziness rather than any specific problem.

So now it is a pull-back week and, after that, preparing for the 10K race in Phoenix. Then I have a half-marathon a few weeks later. So this run is the longest distance I will run for at least a month.

Training Run

Distance: 4 miles
Time: 37:36 minutes
Pace: 9:24/mi

Comments: Very much a recovery run. The two weeks of high mileage are showing their toll. I slept close to 12 hours in the last 24 and I ain't been real spry when awake.

But it was kind of nice to get out and just do a nice easy jog with this one. No stretch. No warmup. Just getting out on the sidewalk and keeping it slow and steady.

Training Run

Distance: 6 miles
Time: 51:00 minutes
Pace: 8:30/mi

Comments: I was a little bit tired today but not like I was earlier this week. Despite that, I got in a solid run at close to the pace I was shooting for.

I stretched pretty well before heading out and started with a relatively slow pace. It was one of those runs where, just about the point I started getting into my groove I started getting the "I don't wanna's" as well. But there really wasn't any good reason for them.

So I just focused on the next mile marker and churned it out. Overall the run felt good and I was in control of it the whole way - I just wasn't into it like I prefer to be.

Training Run

Distance: 8 miles
Time: 58:08 minutes
Pace: 7:16/mi

Comments: Finally... a good run this week.

I woke up feeling rested and with a decent amount of energy. I think this is partly the recovery run, partly eating better yesterday and partly having enough time pass from the long run to get back into things. Having ideal weather didn't hurt either.

I stretched very well and then did a pretty concentrated warm up jog before actually starting the run. I also did a bit of area-specific stretching after the warm-up jog to be extra careful.

Started the run at a nice even, nothing-fancy kind of pace. I knew I had a lot more in the tank than on Tuesday or Wednesday so I focused on keeping a steady pace for the bulk of the run.

At the 5.5 mile point I started warming up a bit and kicked it in for the last two miles. Thats WAY too early for a realistic race kick but I wanted to get to the edge of my threshold today while I had the opportunity.

Overall, a strong run with no real unpleasant side effects. One to enjoy.

Training Run

Distance: 4 miles
Time: 34:53 minutes
Pace: 8:72/mi

Comments: I woke up feeling pretty tired and it didn't get better as the morning wore on. I felt pretty run down mentally and physically.


So I considered skipping the run but decided to put it in anyway since I had only planned a 4 mile recovery run for today. I figured doing it would give me a small sense of accomplishment for today and, with luck, help me work out the soreness in my legs some.

So I went around the block at a pretty relaxed pace. The high humidity for today made it pretty tough despite the low-impact rate of progress.

I'd like to do a hill workout tomorrow but, if I continue to feel like this, I probably should consider a more limited effort.

Training Run

Distance: 6 miles
Time: 43:45 minutes
Pace: 7:18/mi

Comments: A tough one, although I ended up doing it pretty damn quick.

I stretched well and did a warm-up run beforehand. That had me a bit concerned because I felt pretty dragged out. But I got the actual run going and had a bit more pep than I expected.

But the whole route was a battle. I actually cut back from my beginning pace after half-a-mile or so since it was clear things were going to get tough. From there on I just lowered my head and concentrated on grinding it out.

It was clearly a bit humid today and probably had a lot to do with the problem. While the dreaded ice bath may have helped my recovery from the long run on Sunday, it clearly didn't belay the tiredness factor of putting in a 43-mile week.

The Ice Bath

There is a routine comedian Billy Connolly did as part of his 1991 Live at the Odeon Hammersmith London video where he tells of growing up in Scotland and being taken out to swim in the North Sea. The cold water hitting you in the nuts for the first time felt "like a hot potato being shoved right up your ass," he vividly recalls.

I had reason to remember this little vignette today when I decided to try taking an ice bath.

The concept here is pretty simple, as a recent Running Times article explains.

Hard running results in the buildup of toxins like lactic acid in your muscles. The cold causes your blood vessels to constrict and your body creates a "blood rush" to force more blood into the region. The sudden rapid transmission circulation flushes the damage-inflicting waste from your system.

Moreover, since the entirety of your legs are submerged, you get a more widespread effect. Which is why it is recommended as a preventive regimen rather than localized icing that is used for post-injury therapy.

Now my Sunday long run had left me pretty sore afterward. I took a nap that afternoon and woke up with burning eyes due to the toxin buildup in my body - the same sensation I get after a very effective massage. Throughout the day, moving around was done with extreme difficulty and it wasn't a lot better this morning.

So I stopped at the Water Plus store to pick up a big bottle of water for drinking and threw in two of the huge bags of ice as well.

Now, to make an ice bath you need to fill a tub with ice and water and submerge your legs into it for between 15 to 20 minutes. I started by just pouring all the ice into the tub and starting the water. Then I got in.

After about 30 seconds I realized the persistent ringing in my ears was actually my own screams. The 'Connolly effect,' as I now refer to it, seemed to be caused by the sensation of my testicles sucking back into my body with such velocity that I fear they may have bruised my kidneys.

I got out and tried to get feeling back into my legs. I also turned the water up to dissolve some of the ice and get the level high enough to submerge my legs.

Turns out, this was a good plan. The recommended temperature is between 54 and 60 degrees Fahrenheit. Just-above-freezing does little good and is actually pretty dangerous. Not to mention hit hurts like hell.

So, after the tub re-filled I got back in. It was brutally cold and completely agonizing but not nearly as bad as before. I turned on the timer and, never in my life has 15 minutes gone by so slow.

But, after about five minutes, it became much more bearable - although not, by any means, pleasant. I assume this is because of the influx of blood begin forced into the region by the 'blood rush.'

I finally staggered out after a quarter hour and tried feebly to walk and restore circulation. The post-run aches had been replaced by freezing agony but they were, as promised, gone. I actually felt better.

Until about ten minutes later when I couldn't stop shivering. The drop in my body temperature was pretty steep and I was having trouble recovering. I stepped outside into the sun but it didn't help much.

So I hopped into a warm shower. That helped a lot. I let the tub fill with warm - not hot - water, threw in some Epsom salt and lay there for about ten minutes letting my legs get their warmth back. Turns out, this is the method recommended in the Running Times article.

Was it worth it? I dunno. I clearly feel better now but the pain of the experience was as tough as any long run I have done to date. Most of the accounts of the practice I have been able to find on the internet seem to laud the boost it gives the day after.

Thus, the jury remains out on this one. If the pluses seem to be there I'm willing to take it on as a weekly post-long-run practice. But I'll have to remember to do something to muffle the screams.

Marathon Training Summary: Week 4

Distance: 43 miles
Time: 6 hours 17 minutes

Comments: One third of the training down, two thirds left to go. I probably should feel some sense of accomplishment but that's pretty intimidating, actually. A good solid week with a lot of quality miles. I had a lot of good runs and some of the others, although difficult, couldn't be called necessarily 'bad.'

I eschewed the speed training in order to get the mileage back on track. I'm still a bit confused on the best way to integrate speed work into my regimine and I think it might be better to prioritize hills.

Because the lack of hills seems to be the big reason for the boost in my times. Most of the routes around here are gloriously flat. Which is wonderful for the day-in, day-out stuff but not great for longer-term development.

But, anyway, this was a solid week and I'd like to match it and increase by a bit for next week but no crazy jumps in miles or intensity.

Last week I took an hour to head over to the local used book store and wander through their sports section and see what running books they had in stock. I picked up The Competitive Runner's Handbook by Bob Glover and Shelly-lynn Florence Glover and was happily surprised.

This is the book I should have gotten six months ago. It's a complete resource for the dedicated runner. Next eek will be along the lines of last week for me. Lotta miles culminating with a long run in the 16-mile range. The information on speed training in this book has me reconsidering adding it to my regimen so I'll be looking into that this week as well.

The book is aimed at runners who are looking to actively compete in distance races which might make it a bit beyond the scope of a new runner looking to get through their first big race. That said, the specific information this tome provides will come in handy for them as well.

And, the style of writing is relatively pleasant. There is a bit of the runner's posturing here (OK. You have been running longer than most readers have been alive. We get the picture. Can we move on now?) but it doesn't get in the way of the message.

Unlike most running books which rely too much on personal anecdotes to prompt the beginning runner along, it's chock full of facts, tables and information that answers your pressing questions.

Because I don't really care about the personal triumph of Mary Sue in Oshkosh, Wisconsin when I'm trying to figure out why my quads hurt like hell and if I need to change my running schedule to resolve it.

Injury update: The shoulder, although still achy, is nowhere near as bad as it was a week ago. Due to a screw-up at the chiropractor's office I didn't get the massage on Friday I was hoping would work the problem out a bit more. But, I visit the doctor tomorrow for the re-alignment and we shall see how it goes.

My left leg has been very very tight and my quads in particular. I am doing extra stretching on this side but it hasn't helped very much. It is worrisome given the amount of miles I am putting in now.

The right leg has been doing fine but there are some seriously irritating muscle aches that are popping up due to the mileage. Nothing that alarms me but it's clear I'm pushing myself pretty hard here.

Long Run

Distance: 15.5 miles
Time: 2:21 minutes
Pace: 9:18/mi

Comments: My first long run here in Arizona and my longest of training to date. It was tough as I expected but I was as prepared as I could be for the thing.

I waited a bit to head out because I wanted to be a bit more warmed up for the thing. I stretched pretty well beforehand, concentrating on the left leg.I started very slow and just built up to a regular pace that could get me through it.

I had a route along the canals here planned but it turns out you can't follow the ones I chose. So I kept to as regular a path as I could and aimed to bring it in at about two-and-a-half hours - which I figured would put me close to my goal of 16 miles.

And it did.It turned out I made it almost all the way to Arizona Mills mall.

I carried a half-liter of Gatorade made a bit thinner than usual as well as two Honey Stinger ginsing gel packs. They gave me what I needed but my stomach felt a bit upset toward the end of the thing.

Overall it was a good run but it took a lot out of me. Finishing it was an act of will and it is intimidating to think I need to add an hour more of running on to this amount.

But that's down the road. The rest of the day is to relax

Recovery Run

Distance: 3.5 miles
Time: 32:07 minutes
Pace: 9:14/mi

Comments: A true recovery run. Every time I felt I was speeding up and hitting a regular pace I made myself slow back down.

I started pretty early and it was rather chilly. That, allied with the lack of stretching, made taking it very very easy the whole way a priority.

But tomorrow will be my first 'real' long run since getting back to Arizona. I want to be ready for it and wasting energy and glycogen today would not be very wise.

Training Run

Distance: 6 miles
Time: 45:00 minutes
Pace: 7:30/mi

Comments: I got started kind of late today and things got pushed back even farther due to my stretching. In retrospect, it may have also been a bit of overtiredness but the jury is still out on that.


As I expected, my left leg was much tighter than my right and even concentrated stretching didn't seem to do much for it. That said, there weren't any worrisome sensations today... but more on that in a sec.

I did a bit of warming up and started off a little faster than usual although still less than the pace I finally settled into. After a mile and a half I hit a stride and kept with it most of the rest of the way.

But the whole run was work. I had to push myself through every step and the last two miles were filled with the 'don't wannas.' I've reached the point where I can ignore this sensation but I still don't enjoy when it rears its ugly head.

Training Run

Distance: 4 miles
Time: 35:12 minutes
Pace: 8:48/mi

Comments: Headed down to the south end of Chandler to do a run with my sister and my niece. After cranking out the tough run yesterday I though a slightly less intense run would be best.

It was probably good I went, otherwise I would have, to borrow the phrase from another runner I know in training for this race, taken a ride on the excuse train.

But it was a great day to be out. Lotsa sun, low humidity and almost no wind. Afterward I was a bit more tired than I usually am, though.

Training Run

Distance: 8 miles
Time: 61:12 minutes
Pace: 7:39/mi

Comments: A pretty good run. I skipped the stretch (a practice that has got to stop) and hit the road pretty cold. As a result I took it very slow the first mile or so.

After that I dropped into a comfortable pace and tried to keep it steady. I was a bit sore and tired today but nothing major and it wasn't any hindrance after getting warmed up.

At about the six mile mark I realized I could probably fit the run in under and hour so I bumped up my pace and, at the one mile mark, bumped it up even more. I was running pretty hard the last half mile but I didn't quite make my goal.

Training Run

Distance: 6 miles
Time: 45:34 minutes
Pace: 7:35/mi

Comments: Very good run. I started without stretching or a warmup, just at a nice even pace. I gradually accelerated as I got into it but tried to keep the proceedings at about half race pace. On the last two miles or so I bumped that up just a bit but not much.

I felt very strong the whole way and completely in control of the run. I had lots in the tank and wasn't breathing too heavy after finishing either. The weather was about perfect. The clouds blocked the sun but the air was clear and wind was minimal. It doesn't get much more ideal for putting in miles.

Marathon Training Summary: Week 3

Distance: 24.38 miles
Time: 3 hours 20 minutes

Comments: Strange week. Half in one season, the rest in another.

I put in three sub-par half-hour runs along the malencon to wrap up my training in South America. Then, after getting stateside, I upgraded my equipment and banged out one super-fast run and a solid long run.

Perhaps the change of scenery was what I needed.

Injury update: Problem number one is this shoulder issue. It is persistant, painful and not responding to my various efforts. It reaches the point that I cannot even turn my head hardly at all. My last hope is with my morning visit to the chiropractor tomorrow.

I will be wary this week of my leg issues due to the new shoes and their radically different feel.

The only other issue on the radar is the tightness in my left leg. The masseuse said it was severe in both the hamstring and the quad. It's something that can quickly affect other aspects of my running.

For example; warming up for the long run the inside of my left knee was very sore but it seemed to respond to stretching. There were no problems during the run itself.