Monday, November 30, 2009

Shuffling Runs

Between the holidays, Christmas shopping, a near two-year old who seems to be embracing two years old a little prematurely, and a foot (not mine) through my attic floor (a.k.a. "ceiling"), I was ready for a longer run this morning. The combination of the Route 66 a week ago Sunday, the Las Vegas Rock n' Roll marathon this coming Sunday, and Thanksgiving right in the middle of all of it has really shaken up my running schedule. My first run after the Route 66 was this past Thursday (Thanksgiving), and it was a perfect day for it--a short recovery run through nearby neighborhoods, then off to graze (and gorge) all day long in traditional Thanksgiving manner.

My plan was to run 10 miles on Saturday, 4 miles today (Monday), and 4 miles Wednesday and Thursday, "tapering" for Las Vegas, and still kind of recovering from Route 66. Well, Saturday's run was moved to Sunday, and was then moved to today, so I knocked out my 10 this morning before work. I should be able to follow my schedule for the rest of the week.

Las Vegas should be a pretty fun run, but it will be the first long race I will run without my family at least waiting for me at the finish line, which stinks. I plan to take it easy there, just kind of winding down after what will become three marathons in five weeks.

I'm looking forward to the weeks following Las Vegas. A nice opportunity to rest a little. I plan to take a week off completely, and then, to limit my training to a few short runs each week until January.

Activity
Route:--Elev. Avg:672 ft
Location:Broken Arrow, OKElev. Gain:-3 ft
Date:11/30/09Up/Downhill: [+357/-360]
Time:05:44 AMDifficulty:3.8 / 5.0
Weather:Fair
31 F temp; 88% humidity
31 F heat index; winds Calm
Performance

Distance: 10.22 miles

Time:1:26:28
Speed:7.1 mph

Pace:8' 28 /miHeart Rate:151 bpm (Avg)
Calories:1202
163 bpm (Peak)
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
18' 29+0' 017.1-0.0140+13 ft
28' 29+0' 017.1-0.0146-6 ft
38' 29+0' 017.1-0.0150-6 ft
48' 34+0' 067.0-0.11490 ft
58' 38+0' 106.9-0.1151-7 ft
68' 47+0' 196.8-0.3154+10 ft
78' 25-0' 037.1+0.0153+17 ft
88' 17-0' 117.2+0.1157-30 ft
98' 25-0' 037.1+0.0158+9 ft
108' 20-0' 087.2+0.11590 ft
end8' 14-0' 147.3+0.2---3 ft
Versus average of 8' 28 min/mile

Posted from bimactive.com

Monday, November 23, 2009

A Marathon in My Own Backyard

I had not really thought of it until I received the week's enewsletter from Runner's World, but yesterday's Route 66 Marathon was my first full in my hometown.

To your relief, I will not be analyzing yesterday's race mile-by-mile (the way I have done in the past), as I remember yesterday's marathon more in chunks than bite-sized pieces: ten miles, then three miles, then six miles, then seven miles.

My original plan was to run with the 4:15 pace group, but I was quickly convinced to go out with the 4:00 pace group instead. I lined up with Rusty, Amanda, and Bill. I don’t remember much about the start except that the confetti and fireworks were pretty cool. It took us two minutes to make it to the Starting line, and once we did, we were well behind the 4:00 balloons due to the dense crowd. Bill was gone immediately, and for the first few miles, Amanda, Rusty and I weaved through the crowd, keeping an eye on the yellow balloons ahead.

I'm not sure exactly where I caught up with the four-hour pace group--it was just past Utica on one of the neighborhood streets, somewhere around the three mile mark. At this point, I had lost Amanda and Rusty, and I was running by myself.

I have never liked the incline on Cincinnati, and the closer we got, the more I was dreading it. It's surely not the worst incline on the track, and probably not the longest either, but I was glad to have finally gotten to it, and even more glad once the long incline was over.

The run across 21st and around on Southwest Blvd. was uneventful, and I was kind of zoning until we hit the hill back across the river around Houston. I had forgotten the hills on the west side of downtown--I did not run them at the mock marathon, because I only ran 6 miles that day (the Saturday after the Springfield marathon). Regardless of the hills, I was glad to be in downtown Tulsa, one of my favorite places to run.

Skipping ahead, at the turnaround around 2nd or 3rd (I'm not sure), I saw my old high school friend, Scott, as I was heading back toward Denver. He caught up with me, and unfortunately, wanted to continue the pace he had employed to catch up. I was trying to, er, pace myself, but I did go ahead and speed up to keep up with him. The abrupt change in pace is apparent in the table below. So I found myself in an interesting dilemma: slow down and save my strength for a 4:15ish finish or speed up and utilize the inspiration of a good runner to push me closer to a 4:00ish finish--or a huge wall at about 17 miles in. I chose the latter, and after a couple of water stops, Scott's pace slowed to one more manageable for me.

At Mile 13 (the third chunk), we turned south and headed down the long Riverside stretch. I tried to maintain conversation in order to keep my mind off of the race. About 15-16 miles in, Scott saw his family and he veered off. It was at about mile 18, two minutes and forty seconds into "The Bleeding Heart Show" by The New Pornographers, just as the band started into the "hey-la, hey-la" section most people are familiar with (think University of Phoenix) that my heart literally felt lighter and the goose bumps and watery eyes became irrepressible, and I simply looked up to the sky and ran.

As if that moment wasn't enough, I soon heard someone calling my name. I looked to the east, and there were my wife and kids and my mother-in-law waving to me at about mile 19. As in Springfield, it was a breath of fresh air.

I hit the turnaround at about 20 miles, and I was feeling pretty good (relatively speaking). My left foot was noticeably sore, and I was having periodic stitches and cramps, but really, that was about all. My shoes were holding up really well (so glad I went with the New Balance over the Pearl Izumis). I saw my family again at about mile 21, and I mentioned to my wife that it was starting to get tough.

Now that I was heading back, I was able to see several of my friends--a very unique and special aspect of running a marathon in your own backyard. Scott caught up, and to my relief, he was as prepared as I was to walk a few water stops. I had made it farther without having to stop than I ever had previously in my life: 22 miles. We were still ahead of the 4:00 group, and I was getting kind of excited realizing that I might actually slip in under the four-hour mark.

Scott and I walked and ran, walked and ran ("OK, at the police car, we'll run again…OK, at the..."). I moved ahead slightly and was able to just sit in autopilot for a while. Again, Scott caught up to me, running, as he pointed his thumb behind us. I turned around to watch those yellow 4:00 balloons stride past, and I simply waved--not sure if the wave was directed at Scott or the four-hour finish.

I will probably always remember how impressed I was at Scott’s resolve that compelled him to muster the strength to finish the race just ahead of the four-hour mark. I'm sure he probably had to run those final few miles without stopping a single time. I however did not, but as I hit the 31st Street Bridge, I decided that I would not stop to walk again, and I didn't.

As I crossed the line, all I saw was 4:06. I believe it was 4:06:25, but my time from start to finish was 4:04:06. I was so happy to have shaved 18 minutes off of my Springfield time, and to have come in as close to four hours as I did, considering I really had no intention of even beating 4:15. (I was also glad to have beaten my OKC time by almost an hour.)

As I crossed the line, a boy walked up to me and placed a medal around my neck. I realized later that he had awarded me a half-marathon medal, a situation which the Route 66 officials were surprisingly quick to rectify--my full marathon medal is on its way to me in the mail right now.

Kathy commented in the Runner’s World blog that this was one of her all-time fun events, because of the presence of so many of her friends; and while the Springfield marathon was extremely special to me, I think I would have to agree that this one was indeed the most fun race of the 5 K's, the half, and the fulls that I have run, and it was because I was at home, with friends.


Activity
Route:--Elev. Avg:657 ft
Location:Tulsa, OKElev. Gain:+0 ft
Date:11/22/09Up/Downhill:[+853/-853]
Time:07:32 AMDifficulty:3.9 / 5.0
Weather:Fair
60 F temp; 53% humidity
60 F heat index; winds S 9
Performance

Distance:26.39 miles
Time:4:04:07
Speed:6.5 mph
Pace:9' 15 /mi
Calories:3072

Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
19' 20+0' 056.4-0.1+75 ft
29' 05-0' 106.6+0.1+20 ft
38' 06-1' 097.4+0.9-17 ft
48' 32-0' 437.0+0.5-49 ft
58' 36-0' 397.0+0.5-29 ft
68' 47-0' 286.8+0.30 ft
78' 43-0' 326.9+0.4-13 ft
88' 47-0' 286.8+0.3-10 ft
99' 07-0' 086.6+0.1+78 ft
109' 00-0' 156.7+0.20 ft
118' 52-0' 236.8+0.3+10 ft
128' 30-0' 457.0+0.6-3 ft
138' 37-0' 387.0+0.5-17 ft
148' 41-0' 346.9+0.4-59 ft
158' 44-0' 316.9+0.40 ft
168' 44-0' 316.9+0.4-4 ft
178' 42-0' 336.9+0.40 ft
188' 51-0' 246.8+0.3-10 ft
198' 49-0' 266.8+0.30 ft
209' 06-0' 096.6+0.10 ft
219' 03-0' 126.6+0.10 ft
2211' 21+2' 065.3-1.20 ft
2310' 34+1' 195.7-0.8+9 ft
249' 40+0' 256.2-0.30 ft
2511' 32+2' 175.2-1.30 ft
2611' 54+2' 395.0-1.4-10 ft
end9' 17+0' 026.5-0.0+26 ft
Versus average of 9' 15 min/mile

Posted from bimactive.com

Thursday, November 19, 2009

Second "Last Run"

The last three weeks have gone by much too quickly. A recovery week after Springfield, a week of regular training, and a taper week. I can't believe the Route 66 is just about here! I am looking forward to it but, as usual, with "marathon trepidation." It's still tough to get my mind around 26 miles of running, but it's maybe a little easier this time since I just experienced it a few weeks ago.

This morning's run was, again, quiet and uneventful--which is a good thing. I noticed a nagging ache on the top of my left foot, which I have felt since Springfield. Not sure what that is, but it comes and goes. Hopefully on Sunday, it will be in the "go" part of the cycle. Otherwise, I think I'm as ready as I can be.

Activity
Route:81st & 129th NeighborhoodElev. Avg:671 ft
Location:Broken Arrow, OKElev. Gain:-3 ft
Date:11/19/09Up/Downhill: [+177/-180]
Time:05:49 AMDifficulty:2.3 / 5.0
Weather:Fog/Mist
36 F temp; 88% humidity
36 F heat index; winds Calm
Performance

Distance: 4.12 miles

Time:0:35:39
Speed:6.9 mph

Pace:8' 39 /mi

Calories:484

Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
18' 44+0' 056.9-0.1+17 ft
28' 45+0' 066.8-0.1-10 ft
38' 36-0' 037.0+0.0-7 ft
48' 33-0' 067.0+0.10 ft
end8' 40+0' 016.9-0.0-3 ft
Versus average of 8' 39 min/mile

Posted from bimactive.com

Wednesday, November 18, 2009

Simple Steps: A Rebuttal

In the last year or so of running, I have become pretty accustomed to the periodic admonitions for runners to shed technology. Whether it be stories about freak accidents that surely would not have occurred if a runner had not had ear buds in, records that surely would have been broken had a runner not been suppressed by his Garmin, etc. I take these reports in stride, knowing that they are isolated and at times, maybe even a little exaggerated. But I had to take issue with Bill McKibben's article entitled "Simple Steps," in the November issue of Runner's World magazine, as it crossed the boundary of purism into sheer closed-mindedness.

I don't know if it was that the wording was a little stronger than what I'm used to hearing on the issue of running and technology, or if the challenge was broader than what I typically hear, or if it was simply the fact that McKibben brought Henry David Thoreau, one of my favorite American authors, into the argument, but the article did end up rubbing me the wrong way: ascribing running technology to whorish consumerism, implying that "stuff" contributes to the breakdown of the family (are we still talking about Garmins and MP3 players here?). And the straw that broke the camel's back for me was the suggestion that we "leave behind the noise in [our] head[s]."

Assuming that Mr. McKibben is referring to the substantial issues with which we deal on a day-to-day basis, I would respond, I most definitely will not. For me, running provides an opportunity to organize noise, to prioritize, to solve problems. This very morning during my run, I experienced a liberating epiphany when I realized that my tunnel vision regarding one particular project was causing another very significant project of personal interest and of pretty serious consequence to suffer. I came up with a solution, and ended my run with even more optimism than I had when I began. Disengage for the sake of disengaging? I'm glad I didn't.

And regarding the subject of technology: I know that I will never convince die-hard purists, so I will not even try. I will simply speak from my own experience. I would first say, if your MP3 player is a distraction, then by all means, leave it at home. That being said, one of the most heart-warming experiences I enjoy during a morning run is that of seeing the sun rise behind the clouds to a backdrop of meaningful music. I admit unabashedly that at times, it has literally brought tears to my eyes; more frequently, goose bumps, a smile, and a longing look into the sky.

Continuing, I can say without question that next to a good pair of (technologically advanced) shoes, the most valuable purchase I have ever made with regard to running is my Garmin. I learned early on that there is somewhat of an art to using it. Watching it constantly does indeed distract me, so now, I look at it on more of a "need to know" basis. Sure, there is potential for abuse, but I believe that most level-headed runners figure it out. I was surprised that McKibben spoke disparagingly of one of the most valuable functions of a Garmin: "mak[ing] sure that [a run] lives on forever in the memory of your computer." I was surprised, because in performing this function, the Garmin serves as a sort of running journal, which I would think Mr. McKibben would appreciate. Maybe it's just my bad memory, but I am not able to mentally document all aspects of all runs, so the Garmin helps with that. I have looked back on certain running paths, races, paces, etc. many times, and have found the ability to do so quite enriching.

Finally, to extrapolate on Mr. McKibben's theories, it would seem to me that in order for one to embrace the animalistic, primal running nirvana purported in the article, the definition of "stuff" (needed to be shed) would have to include necessarily the nice tech shirts we wear...and shorts...and not stopping there, we must say goodbye to our moisture-wicking socks and chafe-preventing Runderwear. And of course, those running shoes crafted to conform to our ragged, runner's feet must also go. But that's not enough. Suburban landscapes covered with manmade buildings, houses, and lights must be foregone and replaced by virgin land (and did someone use a lawn mower/weed-eater/bushwhacker on this grass?? Sorry, that's out too). No cars in the distance. No airplanes flying overhead. No erosion control--after all, there is a great deal of engineering technology put into keeping our neatly cut paths from flooding--but wait, paths cut by shallow tech-loving runners are also off limits. Any path followed must have been cut only by migrating animals or other nude runners (whew, I'd hate to be the first one cutting paths in that tall grass!).

Obviously, I am now exagerrating (although I have a pretty sneaking suspicion that a few members of our Runner's World group have probably enjoyed experiences not too far from the scenario I presented). I simply want to make the point that my running experience does not have to be your running experience (or Mr. KcKibben's running experience) for it to be extremely meaningful and compelling. And to blindly draw a solid black line at Technology is a fallacy of monumental proportions. My experience spending one day as deliberately as Nature...settling myself, working and wedging my feet downward through the mud and slush of opinion, and prejudice, and tradition, and delusion...through church and state, through poetry and philosophy and religion, til I hit a hard bottom and rocks in place which I can call reality will include at the very least my running shoes, my MP3 player, and my Garmin.

Tapering this week. Four miles Monday, and another four miles today. This morning, because I was running a short distance, and because I was on a very level path, I decided to speed up a little bit in order to give my lungs a good workout leading up to the Route 66. Tomorrow will be notably slower, and that will be it until Sunday.

Activity
Route:--Elev. Avg:672 ft
Location:Broken Arrow, OKElev. Gain:-4 ft
Date:11/18/09Up/Downhill: [+173/-177]
Time:06:07 AMDifficulty:1.9 / 5.0

Weather:Overcast

46 F temp; 67% humidity

46 F heat index; winds Calm
Performance

Distance: 4.14 miles

Time:0:32:23
Speed:7.7 mph

Pace:7' 49 /mi

Calories:493

Map
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
18' 02+0' 137.5-0.2+16 ft
27' 48-0' 017.7+0.0-10 ft
37' 52+0' 037.6-0.1-7 ft
47' 39-0' 107.8+0.20 ft
end7' 13-0' 368.3+0.6-3 ft
Versus average of 7' 49 min/mile

Posted from bimactive.com

Monday, November 16, 2009

Prerace Race

I hated to miss the Runner's World Saturday morning training run this past Saturday, especially with it being the last Saturday before a marathon, but I was able to get out and run the 10 miles that was listed on our schedules--just a 5-mile out-and-back starting at Garnett on the Creek Turnpike Trail. The weather was perfect for a run, and I took things pretty easy in light of the upcoming marathon.

About 7 miles in, I noticed two people about a quarter of a mile or so ahead of me. They were running separately, and they had apparently started on the Trail at Sheridan. So of course, in my head, this turned into some sort of secret race.

This may have been one of the best things I could have done for my running, as I have been noticing lately that I am really settling into a rut, not only with regard to my path, but also with regard to my pace. The impromptu race really got my blood pumping and my lungs working hard. For such a "short" distance, the last 3 miles were probably the most I could have done to emulate a marathon experience. And even if it didn't do much to help prepare for Sunday, it was pretty fun, and it really got me thinking about my next round of training.

Activity
Route:--Elev. Avg:701 ft
Location:Broken Arrow, OKElev. Gain:+0 ft
Date:11/14/09Up/Downhill: [+744/-744]
Time:06:11 AMDifficulty:3.4 / 5.0

Weather:Fair

58 F temp; 86% humidity

58 F heat index; winds Calm
Performance

Distance: 10.00 miles

Time:1:23:21
Speed:7.2 mph

Pace:8' 20 /mi

Calories:1190

Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
18' 40+0' 206.9-0.3+42 ft
28' 33+0' 137.0-0.2+46 ft
38' 25+0' 057.1-0.1-39 ft
48' 34+0' 147.0-0.2+56 ft
58' 35+0' 157.0-0.2-33 ft
68' 35+0' 157.0-0.2+33 ft
78' 16-0' 047.2+0.0-56 ft
88' 15-0' 057.3+0.1+46 ft
97' 45-0' 357.7+0.5-56 ft
end7' 50-0' 307.7+0.5-40 ft
Versus average of 8' 20 min/mile

Posted from bimactive.com