3.24.10

 Three more easy days until the marathon! Good run to get acclimated to the heat. Legs still aren't as loose as I'd like them to be, but with just a couple miles a day left to run they should be good to go.

bf 2443

3.23.10

Did an easy 4 miles (yesterday) but forgot to post, probably because it was over quickly and nothing to write home about.

bf 2437

3.22.10

Second half of my run from earlier. put me at 6.42miles / 43:31 for the day. Second half felt much better than the first, mostly due to taking off my longsleeve which was over a tshirt and arm warmers. It was warmer than I thought it would be because of the sun, but the wind was around 12mph so it was a lot windier than I would have liked. It snowed this morning, it'll probably be 70 tomorrow. Just checked - 60 tomorrow with snow tonight, 70 is for Wednesday :) Gotta love consistently inconsistent weather.

bf 2433

3.21.10 - 22 day streak

So I had a streak of running that just ended yesterday. After doing caricatures for 4 hours and driving 1 hour each way I was worn out. I just spent time with April and watched tv. It was nice, although going for a run did cross my mind about a hundred times. It started raining super hard and that pretty much was the final sign.

3.20.10 - Group Run

Great run this morning covering the second 13 miles of the marathon. I got in with my little group from last week, Greg and Doug and we ran it together. The pace was comfortable and I never found myself out of breath but my legs were still a little tired from last week. We talked mostly about our past marathons and our goals for this race. Doug is shooting for 3:30 and considering he's kept up with me and Greg (about 30 seconds faster than his goal time) I think he'll have no problem with it. This was a pretty easy 13, could have easily run some more if I needed to.

The last half of the marathon course is somewhat flatter, but still has it's challenges. Mostly in the form of multiple back to back turns and gradual inclines, but after a 13.1 beating on the first half those small challenges are multiplied. Ipod is brain-dead and hasn't responded since I tried to check it at the end of the run, so no stats.

bf 2427

3.19.10

Sunny 65º, that pretty much sums up an awesome day. This run went well. I actually felt like I had legs today and breathing was relaxed and controlled throughout. Wanted to run longer but decided to save it for tomorrows group run.

It's a little late to make habits, but I'm going to try to run every morning this coming week just to prepare a bit for getting up extra early marathon morning. Hopefully I can work out a nice routine so everything goes smooth and I'll be prepared to run when the gun fires next Sunday.

bf 2414

3.18.10

The Sun Exists! After what felt like a decade of rainy overcastedness finally the light returned today. Too bad my legs didn't feel as chipper as the weather did. After yesterdays workout they were all but dead. I felt like I was wearing cement shoes and even the small little hills were pushing the quads. Still I went a little longer than I planned which was good because I didn't feel decent until the last half of the run. I'm looking forward to getting through Saturday and then taking it super easy.

 bf 2404

That Good old 18

Repeat of last Wednesday's hilly workout (18 miles). This one was much harder though. My hamstrings and quads were already tired from the start and it took a lot more effort to sprint to the top of those last two hills. From here out it's all downhill though, so I pushed hard on this workout.

I'm really looking forward to the taper because I miss the feeling of fresh legs. Only a week and a half till 26.2 miles so all the rest of the runs will just be maintaining fitness and trying to rest the leg muscles.

bf 2397

3.16.10

Not sure about this one. Felt pretty fast, but ipod said it was over 7:00 pace so I decided to do 3x200m sprints @5:36 at the end just to prove my point to it.

bf 2379

3.15.10

A little windy and overcast today but not too cold. Legs weren't fresh due to some squats, wall sits, etc. last night but the run wasn't too bad. Probably would have went longer but didn't quite get out early enough to run before dinner like I wanted to.

This weekend is the group run, but I just realized I may not be able to make it due to a caricature job in the afternoon. It's not until 1, but I have to drive about an hour to get there and grab a bite to eat before I leave so it's cutting it a little close, but will be doable if I plan it out right. My days usually go better if I just go ahead and get the run in first thing, so it'll probably end up better that way. Less than two weeks to the marathon.

bf 2369

3.14.10

Spring forward is a great thing, no doubt about it, but not so much when you are two weeks out from a marathon. I'm used to waking up, eating, and running at certain times and it all gets out of order all at once. Today was a struggle to catch up with the lag. That and the fact it was rainy really threw me off.

Regardless I made my way relunctantly to the treadmill and hopped on. Things actually went well despite how I was feeling and much of this run was at or slightly around 9.0 mph. I probably should have taken it a bit easier, but every time I run fast on the treadmill the time seems to go by so much faster compared to a comfortable pace.

I'm also happy about the time change though. I love being able to run either before or after dinner, and running later always reminds me of summer runs when the sun is setting, shirts are optional, and all is warm and happy.

bf 2363

Knoxville Group Training Run - 1st Half

Every year I forget just how hard the first half of the course is. And each year I get reminded with a beating to the legs. The course is rolling hills, but with two really nice inclines at 7 and around 11 that really put a smackdown on any hope of freshness in the legs. Despite that this run went well enough, and fortunately all the rain cleared out just for us in the morning so we had sun!

I got in a group of about 4 other people and we ran together the entire time. One was running the full, about my pace, and the other three were running the 5k or half. One guy Keith was shooting for a 1:20, so we had a group really close to my pace range. By 13 miles I was wanting to stop, but Keith wanted to go farther and I didn't mind so three of us kept going and ended up with 16 miles. I don't know the pace because none of us had GPS and of course my ipod crapped out. My legs were very worn after this one, but cardio I didn't really feel like I was pushing anything. This was one of those inbetween runs, I didn't feel good at any point, but I never felt bad, and it was tough at times, but not really a hard effort.

I'm about a heartbeat away from getting a Garmin. Ipod said it had no battery power and turned itself off mid-run, even though it was on the charger all night and had full power this morning. I'm sick of complaining about it, anyone have a Garmin they don't want? lol.

fasttwitch 156

3.12.10

bleah blah day outside. Severe thunderstorms, lighting, and plenty of rain all-day-long. I was miserable and cranky. Finally 2 hours after dinner got in my run on the treadmill so at least now I don't feel lazy.

"Long" run tomorrow in the morning with the training group. Should be 13-15 if all goes well, but who knows what will happen with the weather. I'm definitely going downtown either way, just not sure how many miles I will get in.

bf 2358

And now it's time

Okay so I pretty much abandoned this blog, which was literally my home for over a year and now I feel bad about it. Since I hadn't been updating as often as I should, I have yet again changed my mind back to logging here. I will just log the same stuff as on daily mile. I'll no longer include the time/run data, just the text because if people really want to look at those it's it two places which log it much easier than here. I will also have to refigure how turn off the auto-feed to twitter and only post to twitter when I have something extra other than daily info.

Did one loop in the hood. Legs are pretty much shot but I need the cardio so suck it up legs. Just trolololo'd along. Had to use the bathroom and the ipod quit the run on me after 30 seconds, so i started a new one which is always annoying because you can't manual input your runs like here so it gets split into two runs. Probably the worst part about it is if people want to cheat they can so it really serves no purpose not to let people insert their own data, or in this case, simply combine a run within 1 minute of another run. Or better yet, fix the dang software so it doesn't just quit the run without your permission. Meh, I know it's my own fault for just not switching to Garmin, but I still enjoy having all my miles logged there as well.

Sorry for the rant. Anyway it was rainy today. I wasn't sure if I was going to get this one in not from rain from lack of motivation. It sprinkled here the last two loops but it actually felt good. I think the hardest part about days like this are just the gloom factor really gets me down. Once I got out there though it was a pleasant 60 degrees and made for nice running weather, however dreary it may have felt.

Put this run as an alright simply because of leg tiredness.

blue free 302+2050= 2352
fasttwitch 88+52=140
gm 8+1051 =1059

It's race time again

Time to go over race plans. Every year I bust out the spreadsheets and pace calculators to start figuring out just what the heck kind of goal I should be aiming for in my upcoming race. Well this year is a bit different due to my lack of training. November and December were complete and utter disasters in terms of running, with maybe one run in December, and a handful in November, and honestly Oct. and Sep. didn't look to pretty either, yikes! NOT good for marathon training. At all.

So first the somewhat short journey:

2 months of sloth-like activity really add up. Okay I did do a lot of actual work in there, with baby Veronica on the way and all, and then of course the occasional core routine just to not feel totally bad. Either way it was a good rest, especially for a beat up shin, but at the cost of a huge amount of aerobic fitness. Basically I started from nothing again January 1st, but the nice thing about running is once you scratch past the crusty out of shape surface, previous fitness is waiting there beneath it.

So I started slowly in January with a few miles here and there, and worked my way back up, but barely squeaking out 25-35 miles/week, pretty horrible. Finally in February I started feeling pretty good again, and soon I was back up to getting in decent length runs, averaging about 50 miles/week, much better but still not great. Then last week a breakthrough with over 80 miles, a lot of that from a rough 24 miler, but mostly from relatively good training adding up that allowed me to be able to run everyday again.

Now:

So I'm 2.5 weeks out from the marathon and I really would like to beat last years time of 2:59:27, which, if you read my race report was far from the ideal race by a really angry giant beast of a margin. I feel behind where I was last year. I had a ton more training and on a more consistent basis (i.e. 11 weeks OVER 90 miles in the previous 5 months of the marathon) yeah, compared to uh 0-30 miles in those same weeks and just 1 week over 80 - that's a huge difference. But last years training got me to where I am now and that's the only thing I can focus on at this point.

So I'm definitely not as confident as I was last year in that respect, but I do know what to expect, and that is a huge advantage. I also am hoping for a nice day to run, or at least an acceptable day for a marathon. Last year was not in my opinion, but it's out of my control so I'll just hope for the best.

And now the Math from last year
10k = 6.2 @6:37 pace
13.1M (6.9@ 6:31) brought me up to 6:34 overall pace
20M (6.9 @6:56) brought me down to 6:42 overall pace
26.2M (6.2 @7:18) brought me down to 6:50 overall pace

So there is a telling theme here which is dying in the second half, or in other words, went too fast the first half. Granted last year my goal was 2:55, and I really really think if it had been a better day (no wind, no stomach deal) I may have shaved a minute or more off my time, but maybe not. So I was actually on pace for my goal, but the reality was that I should have went much slower for the day I was given. Hindsight is always 20/20 though, 20/10 in this case.

This year I plan to basically go out conservative. 6:42 the entire race, if I can manage it. That would put me 2+ minutes slower at the half, and still tied with last year at 20 miles. Which is 2+ minutes more energy conserved over the course. If I stay on pace I finish in 2:56! and if I fall off I still have a chance to PR. Better yet I can negative split the sucker and hit 2:55!. Either way I think it will be much smarter, especially since the first half of the course is actually hillier. Fatigue does most it wonders the second half so between conserving on the hills and running slightly slower aerobically, this strategy takes the most advantage of both the course and my own fitness. Now fueling for the second half will be important too. Stomach pains all but knocked me down around 16 miles so I'll do everything not to let that happen again by fueling often and not getting dehydrated. I plan to have plenty of extra gu/shot blocks instead of just a couple like last year.

So that pretty much sums it up for now. The plan is in place, all that's left is the execution and hopefully not dying this time in the last half of the race. Honestly even if I bomb this thing I will be happy because I am back running again. My real goals are far off in never never land, and my real purpose for running this marathon was simply to continue running as much as possible and I knew it would motivate me. I hope to remind myself of this on race morning. I love to run, but sometimes when life throws a wrench at you, or a baby, it's easy to get to sidetracked.

5k			20:51
10k			41:42
half 13.1			1:28
16			1:47:24
18			2:00:49
20			2:14:15
22			2:27:40
24			2:41:06
26.2			2:56

2050 miles

Today I was totaling up shoe mileage and so I thought why not make a post about it for the blog. Lots of people say to change them at 500. This is what I did with my first pair. Well I decided to test this theory out. So far I've ran over 2,000 miles on a single pair, with really no signs of stopping. My legs don't hurt and my running is still improving. Granted I did take some time off, but that was due to a lack of motivation and getting things in order, and not injury. I've had a few injuries over the past few years, the main one actually was from basketball go figure, but most of the injuries have just been nagging pains, which any runner experiences due to simply training.

So here I am in 2010, it's been a long journey and the same shoes I've had for years now are still trodding along with me everyday. There are a few reasons I think I'm able to do this. The first is that shoe companies generally want you to buy new shoes, therefore setting a mileage for a pair at 500 is somewhat logical because it's a decent amount of miles and time to run those miles, but perhaps a bit capitalistic. For instance, for runners who run 100 miles a week, this means 10 pairs of shoes a year. And so my running beyond the 500 point was a simple test of that ideology.

The second is that I'm a lightweight runner with a quick stride. I'm not pounding my knees as much as a heavier runner and each footfall has less pressure than that of my heavier counterparts. I'm not the greatest runner, but weight and form play their part.

Third is the type of shoes I purchase. They are lightweight and flexible, really just a slipper that protects me from trash on the ground and provides a minimal shock absorber to the pavement below. Because they have no large heel they mimic the barefoot running action. I am not a proponent of barefoot running, mostly because of the surfaces we have to run on, but I am a proponent of the theory that it will build proper strength in the leg muscles, as well as proper running form. If I lived in an area with dirt roads, lets say.... Africa, I would totally embrace it.

A fourth reason is that I give myself rest when needed. Rest is the number one key to prolonged running, and the times that I've neglected it have ended up not necessarily with injury, but a lot of fatigue and eventual breakdown of the body. High mileage needs to be adapted to, so although I don't fully agree with the 10% increase rule, I do agree that restraint can sometimes reap it's benefits. However, when you are running your best, lack of restraint (within reason) can sometimes give you the boost you need to get to the next level. Cut miles, run slower, and get your rest on easy days.

I have found no benefit in altering pairs, other than severe pain (due to different types, landing differently, less give, etc) The one time I deviated from this my foot felt like it was going to break in half. So I'm not a fan of that theory but I do wear different shoes depending on the surface, if it's a race, or the type of workout I want to run. If you are going to alternate shoes it should be with the exact same type of shoe and within a few hundred miles of each other to minimize the difference.

But I will continue on with this pair, logging miles and hopefully providing some insight that 500 is an arbitrary number at best, made up because it sounds high and gives you a reason to go to the shoe store every 2-3 months. Of course all the info I have written is generally about me, and my specific running physiology and shoe type. For other runners 500 may actually hold some truth to it, and for some shoes they may have a lot less miles in them. I really don't know, I'm not a scientist, but I do know how to record data. I'm simply offering you that data as an alternate idea to the proposed "rule" that I see so often used in running magazines and among runners. That's part of my nature, to test the rules we have about running and try to find the truth in them. I'll let the shoes do the rest of the talking :)

bf 90 miles


bf 2050 miles

Switching to Daily Mile

Ok, so I just got a daily mile account. I am very impressed with it, and it basically serves the purpose of my daily logging here. I don't really think I am going to barrage anyone with boring updates about my daily run twice, so from now on I will simply write relevant things to my training, like upcoming races, thoughts on my progress, or training updates here. The main goal will be to not "cross post" information so we will see how that works out.

my profile can be visited here:
http://www.dailymile.com/people/runandsketch

I will probably post here once a week or so, maybe like a weekly wrap up or something. Of course all my training is also logged automatically at buckeye so you can still look at my widgets and such for that information. I think this will help streamline things a bit and not have a simple training log for a blog. Run Far and Fast!

bf 1941

49miles in Nov.
bf 1990

10.15.09

And so the rain begins. It's that time of year when the winds pick up, the sun goes down at 4pm and the heavens open up with tons of rain. I took the day off yesterday. My hams were so sore from the squats I did Tuesday I had a hard time walking. Today it's better, but still sore. I did some core work yesterday but nothing major. I think it's time to get back on the treadmill. Yesterday it was rainy and today it looks like it might flood due to the downpour we are getting, with no signs of stopping anytime soon. So I think I will at least hop on the treadmill after lunch. I'm also thinking some kind of cross training with a circuit of exercises might be good to have for days like this. I'm working on it. Tomorrow I'm going to Cleveland again to do caricatures. I'll be there the whole weekend, so running will have take a backseat to making money again.

bf 1922

10.13.09

Ran about 6 miles today. My hams were extremely sore from yesterdays 100 or so squats. I also worked in some calf raises but I didn't really feel that. Cardio wise I definitely was huffing a bit more than I would have liked, but I'm sure that will go away when I get back into consistent training yet again. The half marathon is nov 16, so I have just over a month left and that ain't much. I know I can do well as long as no injuries happen. I plan on working harder, but resting harder too. So a hill workout and "speed" workout (between mile and 5k pace 5:40-6:00) once a week. I'm planning long runs as close to 20 miles as I can get. The other days will be rest/relaxed running.

bf 1916

10.12.09

Did crunches, leglifts, and squats. Going to crack down on core work and supplemental lifting (body-weight only) I really feel this will help me during the half. I'm also focusing more on running fast due to the short time i have left to train, there is really no chance of "peaking" so I might as well push hard.