Wednesday, April 21, 2010


Rained yesterday so I moved the workout to today. I was hoping to do more, but I decided on 1200,800 and 2 400's, but that didn't work out so much. Once I got about 600 meters into the first rep I knew things were going downhill fast and my legs were already getting tired. Really struggled even through that one, and it felt slow. I was kind of amazed to see the time, 15 seconds faster than last week and that pretty much explained it. Throat was super dry, probably need to hydrate more earlier on because just water wasn't cutting it.

Took equal rest then tried to run the next 800. Same thing, legs just felt tired and breathing was hard almost immediately. Struggled and pushed through making a deal with myself if I really kicked the last 200 I would just be done, so I went ahead and did that. Ran 2 mile cooldown with 100m sprints the last mile. Even on the cooldown I was breathing hard so I'm glad I didn't do anything else. The other thing was the race is Friday so I didn't want to do too much today, just kind of get a little taste for the race.

1200 (1:17,1:21, 1:21 ) 3:59 equal recover
800 (1:17.2, 1:18.7) 2:36

fasttwitch 196

Monday, April 19, 2010


Congrats to all those who ran Boston!

Did a tempo pace for first part, got some water and resumed running at average pace for the rest of the run. 3.78@6:22 pace/5.5@6:40. Legs felt fresh after another rest day yesterday.

Track workout tomorrow and then just put the miles in until Friday for the mile race. I'm pretty set on doing it, I've put in a few workouts so I can at least go into it with a good idea of what to expect. I'm going to do my best to break 5, but I'll be happy with anything really it's just a fun race. I talked to the director and they might change the course this year. As long as it doesn't have a 180º turn again I won't mind at all.

bf 2532

Saturday, April 17, 2010


Took the day off yesterday. Muscles were sore from the track workout and still a little bit today but good enough to run. It was cooler today and really gorgeous running weather. Even though my legs were a bit sore I only felt it at the end when I did some speed trap sprints to finish up. Really got the legs turning over today and actually felt like I was at a fast but comfortable training pace. Cut a lot of miles lately, but I can tell my speed is improving already.

bf 2523

Thursday, April 15, 2010


800 @2:43, 1200 @4:15, 1200 @4:15, 800 @2:38, 2x400 @1:13, 1:11.0. half mile warmup, mile cooldown and full walking recovery between reps.

Planned to do a 1600 inbetween, but my legs were already tired so I decided turnover was more important than cardio and cut it. Really nice day to run, not too hot and hardly any wind so that made things a lot easier than last time.

I ran these within my comfort zone(for speedwork that is), but I still feel like I'm missing a gear. It isn't that surprising since it's the second speed session of the year, things just aren't running on all cylinders yet. I plan to continue adding reps up to the 10k race and hopefully speed drills as well because I've been slacking on those. As far as the mile race goes I may be close to where I was last year. It's hard to compare the workouts because last year i just did 400's. I did 2 workouts first @ 67,71,70,69 and the second @77, 77, 77, 75 w/400m recovery. The second was pretty windy so times were slower. If anything I've got a little more speed endurance, but then I look at the week after which was 3x1200 @4:16, 4:10, 4:04. So basically next Tuesday I'll try to repeat that and see what happens, hopefully adding in more reps than last year - try to tack on a few 800's and 400's.

1200 @4:15
1200 @4:15
800 @2:38
2x400 @1:13, 1:11.0
fasttwitch 192

Wednesday, April 14, 2010


Average run, a little sore in the hips from yesterday, so I'm glad I just did 2 hills because it seemed to be just right. Tomorrow i hope to hit the track but if not it will be increased pace for time.

bf 2515

Tuesday, April 13, 2010


Ran out to neverending hill and did that twice. Hilariously I was thinking 4-5 reps but after the first one I pretty much knew that wasn't going to happen. It was also 80º and I had no hydration, so after the second one I just went back home. Could have ran a little longer but I think it was plenty for today.

Been having some pain in my forefoot for a few weeks. I stepped on a rock a while back while running and so just beneath my toe joint is some bruised tissue. Unfortunately it won't go away, but the good side is it doesn't hurt while running. Not a big deal but after not running for a week I thought it might have subsided a bit. Either way things are going pretty good, still not 100% sure about the Dogwood Mile, I'll probably just sign up the day of the race if I decide to do it.

bf 2506

Monday, April 12, 2010


First day back to running after a long break is usually pretty tough but this wasn't too bad. I took care of Veronica for a little bit while Mom went out to find some baby stuff, so it was a good trade and I got to go for a run when she got back home. Breathing was okay, legs were great. Second half of the run was very nice and I felt like the tin man who just got some oil.

Things have been hectic but not because of the baby, it's because of all the visitors! Finally this week we have her to ourselves and so we aren't obligated to stay around and visit anyone and be on their schedule. I did the Dogwood Art Festival too, so that was an all day thing and by the time I got home I was exhausted and felt bad to run because I hadn't seen my baby all day. I drew a ton of people though, so it was well worth it and I can finally relax this week.

Everyone says to get sleep while we can, but it's really not that bad. Veronica hardly cries, and when she does it's only for a minute. Actually last night mom fed her and I didn't even know it, I slept through the first one and only got up for a minute to check on her the second time because the alarm was going off. She is funny and never wakes up, just sleeps all day long. I tried putting a cold washcloth on her and nothing, dripped some on her head, nothing, poked, prodded, etc. and she just keeps right on sleeping. It's not really a good thing because she'll go five or six hours without eating and then be starving. Anyway things are going really well and I should be back on track this week as far as running goes.

bf 2500

Tuesday, April 6, 2010


86º 14mph wind but you couldn't have kept me from getting out there today. Track work is just downright fun. Nothing like hitting the oval and seeing what kind of speed you can muster up. I was pleasantly surprised to find that I did indeed have some turnover when I asked my legs for it, so today was a success in that respect.

Didn't even really notice it was hot once I got going, and drinking and resting after each repeat helped a lot. The plan in my head was a few 800's, maybe three if I could handle it, which I really didn't see happening. Started off into the wind so I wouldn't have to finish running into it. First few were like a tempo pace, fast but controlled. Third one I pushed a little and the legs got a bit tired. Last one I was the same, but I really accelerated the last 200 meters. For the first track workout of the year I'm super-psyched.

I met one of my old co-workers who coaches and teaches at the middle school. We talked forever, then after my workout I met another guy who officials meets at UT and helps take care of the middle school track. So I spent more time chatting than running, but I didn't care it was good to meet people and see and old friend. Very happy with today's workout and with a baby on the way tomorrow I'm elated.

.5 mile warmup + drills
4x800's w/400m recoveries

1.25 mile active recovery
400m @ 1:11
mile cooldown

fasttwitch 187

Monday, April 5, 2010


woops forgot to post yesterday.

Legs felt good today and I just did a quick run. Should be ready for a little speedwork on the track tomorrow.

bf 2492

Sunday, April 4, 2010



I decided to time the neverending hill from the base to where it levels out at the top. It took a full four minutes. Doesn't sound like much but I was so happy to finally get to the top and take a breather. Good for working on controlling my breathing that's for sure.

Went out to a food city and back, took 1hr 7 minutes, then ran a neighborhood loop and a little extra to hit 13. I like the new route because it's got a stretch where I can just cruise, instead of having to turn around every 30 seconds in my neighborhood i can get into a rhythm and relax. Great run, should be good to go for some track work on Tuesday, probably do some hills Thursday if it's not raining too bad. (more hills than usual that is)

bf 2488

Saturday, April 3, 2010


Very nice run tonight. Went out a little later so I caught all the shade from the trees and houses. Nice relaxed run. Quads are still tight from the marathon, other than that things feel good. Oh, did a 5 minute tempo and then an acceleration at the end.

bf 2475

Friday, April 2, 2010


82º you know what that means? Less laundry of course because it's shirtless run time. Whew super hot out there, but I need to get out there now and get used to it before it's 90's. Legs still aren't feeling up to par, but they aren't sore anymore so thats good.

This run was really difficult due to the heat. Had to take a break halfway to get some water, and really needed more toward the end but kept going. If I do a longer run this weekend I'm going to have to take some bottles so I can stay hydrated.

bf 2466

Thursday, April 1, 2010


It's April, and yikes only a few weeks till my next race! Luckily it's just a one miler and there is no pressure to do anything special. I just like the race and want to run it again this year. It also helps me kick it up a gear for the Expo in May, kind of like early speed training although the speed is questionable since I haven't done any since last year.

I've decided to do two workouts a week, one hill and one speed starting as soon as possible (another way to say when my legs are fully recovered from the marathon). The reason is that I pretty much have hills down, but I need a little bit more to build for the 10k distance where leg strength is key. The speed workouts aren't really going to be all that fast, it will be less about fitness and more geared toward coordination. Basically low amount of reps, longer recovery and at lower intensity than I normally would do a speed workout. After the mile race I'll start adding more repeats and focus more on the fitness side and therefore possibly drop the hills depending on how this next month goes. I guess that's the nice thing about understanding training, I can improvise and manipulate my workouts without having to rely on a plan.

Just a little hood loop today and I took it super easy. My legs still weren't recovered yesterday when i ran all the hills, so today they were really heavy and still just a bit sore so I only ran 3 miles or so. It was a good run, 78 degrees actually didn't feel too bad. The mowers were out and all the trees have blossomed, bye bye winter hello heat and humidity. I didn't really feel like I got a workout in today cardio wise so I might do some core or something, I really need to start supplementing running when I can, the pool should be open soon so that will be nice.

Last note is that April will be induced on Wednesday if she hasn't had the baby by then. Veronica is on her way!

bf 2458

Wednesday, March 31, 2010


Last day of March but the start of a new season of running for me and I've found the Neverending Hill to top it off. Here is a little ditty I wrote for today, it's starts off complainy but only so you can appreciate the photos I posted of my new running area. I'll post one here too but the rest are @dailymile.

Everyday I run the same home loop. 3 miles with 10+ cul-de-sacs, cookie cutter houses that are all the same, ugly pugs that try to bite me and the rest of the yappy ones who bark EVERY single time I pass by, and all of it blocked in by a curvy busy main road that has no edges to run on. Essentially marooned in suburbia. The same old monotonous loop everyday for at least 3 times for over two years now. Sure I can drive elsewhere, but driving defeats the purpose of running and I hate wasting time. You can understand then my excitement for finding ANYwhere new to run that is close enough to get to without my car. Although it wasn't easy and involved crossing the main road, running right next to cars on the innerstate, and off-roading a little bit through a marsh, it was totally worth the trouble.

Probably one of the best runs I can remember since high school. The area wasn't so exciting once I actually was out there a while, but still, there is a nice long sidewalk to run down and a pretty serious hill, okay mountain to run to the top of. Seriously I was going up that and immediately dubbed it The Neverending Hill, because the thing just kept going up. But really the only bad part was that I am kinda sore from the marathon or I'd probably still be out there running.

I went pretty far, but there was who knows how much sidewalk left to explore when I turned around about 4 miles in, and the best part was I didn't even touch my neighborhood route! I even saw some deer off in the woods! I was like 50 feet from them. So much better than being barked at by yippy little dogs. Pretty pumped that I now how have the choice to ignore that.

bf 2455

Tuesday, March 30, 2010


It appears I was third in my AG, lulz.

Also I am definitely doing the dogwood mile if my schedule permits it.

Monday, March 29, 2010

3.29.10 Sore.

that is all.

Sunday, March 28, 2010

3.28.10 Knoxville Marathon

Alright so I know a lot of people were looking for me to hammer out a great time, and I had every intention of doing that, but sometimes you just have one of those days where absolutely nothing goes your way.

So as for my training for this thon' it wasn't anything special, in fact I was surprised I was knocking out 18 milers at all considering where I was in January, barely able to run 4 miles without stopping. The reason for that was literally no training in November and December, the months where I really should have been building up a decent base I did absolutely nothing and lost a ton of fitness. I knew this going into the race, but my training recently suggested that I did still have hope. I was running the same times I was last year on my daily and long runs and I really felt good on my longer runs too so it seemed like the waters were fine to jump in.

Race Morning:
This started off magnificently. I was awake at 5 ish and had a light breakfast, my usual nothing out of the ordinary. I pinned on my bib which somehow never turns out level. Checked the weather and it actually just showed cloudy for 2 hours into the race! Considering it was raining while I was reading that I didn't have a lot of confidence in that prediction. Drank some gatorade before heading out the door, right on schedule.

I get downtown to the parking garage and for some reason the cars are backed up forever. It took at least half an hour to finally get into the garage and get parked, ugh I waited forever and without realizing it lost a huge chunk of warmup time. Surprisingly none of the people in that car line were running it seemed because they drove right by the garage. Now normally I have April or somebody around, but since she is pregnant and days (hours?) from popping out our baby it was the best thing for her to stay home. Still I like to have somebody around to talk to before the race because it relaxes me.

Anyway I decided to go find the bag check, which I didn't see because I really needed to use the bathroom. The lines for the porta-potties stretched from the start line to the finish, so I decided to go to another inside. Unfortunately some bright person decided to lock that one and so there I was with essentially no bathroom. I waited in line, 10,15,20,25 minutes. All I could do was stand there and kind of stretch. Meanwhile the clock is slowly ticking down toward the marathon. By the time I made it in and out I had maybe 5 minutes left to warm up, and so I had to skip the bag check and run my junk back to the car. It was pretty tense, but I just tried to stay calm. I swear time just felt like it was flying by 1000 miles an hour the entire time today. So I run up 5 flights of stairs to the car, which actually wasn't there. I must have parked on another level.

The Race:
I heard the friggin national anthem and said screw it. The first person I saw I said will you take my stuff. She memorized my name and #, and I said "I'll see you at the finish" then I ran like hell back to the line. I didn't make it. Things just get better from here. So I run TO the start, just so I can turnaround and start with like the 9:00 pace group, which wasn't bad, but there were a TON of them so I had to snake everyone until I could find an open sidewalk. I wasn't even thinking at this point, I was literally having an out of body experience, Crazy!

Finally we get into the race and of course the hills. Rollers and more rollers, but I was actually feeling good despite starting late. How late I didn't know so I just had to listen to other people to find out what they were running. That's pretty unreliable though and so I just tried to run at a good clip and not worry about the time until I saw the 10k. Chugging up and flying down hills. There are tons of uphills, but each one goes back down, then right back up. It's a wearing first 6 miles that is hard to describe. You want to go fast, but you know you shouldn't. So 10k reads about 42 right as I cross. Okay, not where I want to be exactly, but on pace nonetheless, especially with a late start. And what'ya know is up next, good old Noelton hill. Ugh what a beast. I did pretty well although it's a serious punch to the legs.

I was expecting flooding on the greenway but it was the nicest part of the race and the paths were dry. This was the part of course where I tried to conserve energy for the second half. I tracked a few people, but mostly just tried to maintain and relax. I was doing well. Mile 10 came up with Tyson Park and I took a GU here, and by the way there wasn't a water stop where I didn't drink at least a few sips of water or powerade. Right as I went to go up the final hill of the half, at 11 miles something just hit me. My stomach dropped and I felt like I was going to die. I really wanted to find a bathroom quick. Alas there were none to be seen. I went through the half directly at 1:30:00. Not good but I had slowed down a lot due to my ugh, condition. I was eagerly and desperately looking for a porta potty. I also managed to see the woman who was holding my jacket and things at this point, she recognized me and hollered "Go Ron!", crazy day.

The Second Half:
But it never came, until mile 16. I slowed Way The Heck down inbetween then, thinking I could make up the time after by conserving but it was really hard to focus and a few people passed me here. Finally thank the lord I found the first porta-potty in 7 miles and spent good 5 minutes there. I hate to stop during a race, but it wasn't even a choice at this point. Directly after this I kept feeling something and hearing it go click clack click clack on the bottom of my shoe. I thought it was a rock and tried to the the 'swipe' method, but it really didn't come out. So I finally had to just stop and pluck the dang thing out. It was some sort of washer or something, no idea. But I was like oh great, yet another something else to slow me down. Crazy!

So I get back on track actually running again. Things still weren't good though. My stomach was still tied in a knot and now I get to fight the wind for the rest of the race. It literally hurt to run. and at mile 18 I think it was the first time I ever really considered dropping out of a race. This was simple torture. Each time I tried to run my chest tightened up and I felt like I couldn't breathe. So I took my first hill walk at 18 or so.

Still a shard of hope remained. I just kept telling myself it will pass and I'll get a second wind. I reached 19 and was like, okay 10k to go, I still might be able to hit 3:10, which is a BQ. I figured I needed some secondary goal because after the stop I knew I lost way too much time and so that became my next motivation. But it didn't last long. Running across the bridge I was being blown all over the place and I couldn't have been running more than 8:30 or 9:00. I mean I was barely getting one foot in front of the other and said heck with it I might as well just walk. So I did. Just friggin' walking out there. I was a mess, but my only hope quickly became finishing this thing. I knew there was nothing I could do. This race was completely out of my control and I felt like it wasn't even me running, and it wasn't, I never run like this!

My right calf was now cramping and I stopped a few times to stretch it to no avail. My legs obviously weren't fresh, but I could easily run at pace until my heart felt like it was going to explode again. Over and over I would get up to pace, hold it for a few minutes and then just feel like I was going to die. Yo-yo'ing everyone, but mostly the yo-yo never returned. People along the course were great, other runners, volunteers, just people outside giving out fruit, sheer awesomeness. I felt bad for walking through their stations. I've never done that. It felt like I was insulting them.

The finish:
Still there was nothing else I could do. It was a battle that I had pretty much given up on. I would walk some, run some, walk some run some and do this as much as possible. I wasn't quitting though. There was no backing down, and I was finishing this if I had to crawl to the line. The only nice part here was the wind at the side and knowing that there is just two miles left. Two miles isn't even a warm up but Lord those two miles hurt. There were a few hills that I walked, but I actually gained some ground here and found a second wind. Probably about a minute slower than my normal runs, but hey it was consistent and I was actually maintaining so I'll take it.

I passed a few people here, but it also started to rain. It got cold so I put my arm warmers back on. Legs were pretty trash but I found a nice little group to latch on to and passed them up by 25. I bolted back across the start line (make that 3 times for this race) and went on down a nice steep hill, which of course leads right back up the nice steep hill on the other side and into the finish. I managed to pass one or two marathoners here, but most of them were halfers that were coming in. I actually felt good here and I suppose it's because I knew it was almost over. I crossed the finish line and really didn't feel anything. I guess it's because I knew this race was over for me a long time ago and had pretty much accepted it by then.

Despite all that the post-race was the worst. It was a total downpour and I was freezing. I puked numerous times, behind the uhaul, in front of the uhaul, in the bathroom, in the porta john, pretty much if there was a place to puke I found it. Funny though this never ever happens. Maybe it was the GU or something that didn't sit right, but I really just felt sick the whole race and it hit me afterward, hard. I drank something and of course you can imagine how that went. I didn't even bother eating. Ugh I was miserable. I don't even know how to describe the emotion. It's kind of an anger/helpless/wtf/astonishment all rolled into one. It just felt like everything was out of my control on this day and there was nothing I could do to prepare for it.

Please don't believe that I'm giving you excuses, that's not the point of all this. I ran what I ran and I'm confident that I could do no better on this day, and I'm happy with that. My training was not the best. I knew this going in but I'm confident that my goals were achievable. Having ran a 2:59 last year I know that I CAN do it, and I really think I still could on a better day, and I don't just mean the weather. In hindsight I wish I would have ran the half. I nearly switched yesterday when I heard someone else switch at the Expo, but it's just not in my character to back out or back down regardless of the situation, and if you've read this far that should be pretty obvious.

My original goal for this race was simply to start and continue training again and I accomplished that. I even made it back to 80 mile training week by the end which made me very happy. The problem was I saw some light at the end of the tunnel and unfortunately put an expectation on this race instead of just having fun with it. I just have to remind myself that the race wasn't the end of my training cycle, it just was the beginning.

To all my daily mile fellow runners, you guys are awesome. I appreciate and ingest every word and advice you have, no matter your pace or accomplishments. Believe me I listen to and respect you all. Congrats to those who ran along side of me (and a few in front of me) today at the race.

The Lesson:
So what did I learn from this insanely crazy day in my running journey? Well firstly, you can never be too early or prepared for a race. I learned that sometimes you don't need to PR (big for me) and that sometimes you just have one of those days and that's okay. Another thing is that I will be properly trained for my next marathon. I knew I was jumping into this one with minimal training just starting from January 1, so I probably should have just done the half. Oh - and I also learned that GU doesn't like me one little bit apparently, I don't know though my stomach still doesn't feel right.

But mostly I learned that there are some really good people out there. The woman who had my stuff found me afterward and returned it to me. I mean how amazing is that? I let her know that she was an awesome person and it was so nice to have met her. I offered my artistic services to her as repayment of her kindness. Such a cool thing happened from what I consider to be a stupid risk or incident. Whatever you want to call it I am glad for those silly risks and incidents so that I can still be amazed by just people, it was far better than any PR I could have ran today.

Knoxville Marathon
3:21:06 (7:40)
chip: 3:20:37 (7:39)

fasttwitch 182

Saturday, March 27, 2010

3.27.10 - One more day

 and of course Tomorrow

Once I put on those racing flats and a singlet it was super hard not to sprint this one. Hay is in the barn. Like clockwork the weather takes a turn for the worst. I'm used to it because it happens EVERY year, but i really wanted to avoid running into a 14 mph wind in the last 6 miles this year. I'm not one to back down from a challenge though, gonna PR if it kills me.

 fasttwitch 158

Friday, March 26, 2010


Easy run with a few accelerations mixed in. Taper is over and legs feel better than they have for a month after all this rest. Just a shake out run tomorrow in race gear then to the expo to pick up my packet and time chip.

bf 2446


Took another rest day. Right when I was going to run a mere 2 miles it started raining and thundering. Supposed to rain on Sunday, but I'm still hoping for the best.