December 18, 2011

A rare Sunday short run after three days of downtime.  A slow and easy six miles.  Cold, but nothing extreme, probably since there was no wind with which to contend.  I will begin the ramp up to training this week, as things get serious in ten days or so.  Here we go again...again.


Time: 57.42
Distance: 5.92
9:45 avg. min/mile
Temp: 35 degrees Fahrenheit

December 14, 2011

The Rain Song.  I've stated this before: there is nothing like running in the rain.  Hit the road in the midst of a steady downpour this morning.  An easy five miles to continue getting some semblance of a groove back.  Unseasonably warm temps...and a bit sore from Tuesday's weights.

Time: 47:11
Distance: 5.05 miles
9:21 avg. min/mile
Temp: 56 degrees Fahrenheit

December 13, 2011

Chest and Tri workout followed by quality time in the whirlpool and steam room.  The regulars were overjoyed to have the whirlpool up and running again.  It's the little things, I suppose.

December 12, 2011

Maintenance runs of 5 miles or so to be the norm until the end of December.  I may venture out for longer runs on the next couple of weekends.  The first long-run of the new training regime is 10 miles and I do not want to get clobbered due to inactivity, hence I am running in December!  

Time: 48:01
Distance: 5.01
9:36 avg. min/mile
Temp: 44 degrees Fahrenheit

December 7, 2011

Chest and Tri workout yesterday has left me sore and stiff.  Nice being back to the gym after a much needed break from physical exertion.  I have run twice since the marathon, once on November 28th and then again on December 3rd, even though I swore to the Gods that I would take a month off.  I have been going to the gym to sit in the whirlpool and steam room; however, the whirlpool has been closed due to an unspecified maintenance issue for a week or so. (I have never belonged to a gym that had so many maintenance issues with the steam room and whirlpool!)  Time away from the strict discipline of training has been refreshing...and hard, but totally necessary.  I have yet to swim, but plan on incorporating it into the next training cycle, which begins on December 26, 2011.  In the meantime, the runs, when I decide to hit the pavement, will be cold...currently 23 degrees Fahrenheit (-5 Celsius).

Marathon Update

The Route 66 Marathon, as always, was spectacular.  The weather was the only downer to the day.  What was supposed to be a mild and pleasant Sunday morning turned into a bitter, cold and windy experience.  Luckily, the Professor and I packed warm clothes as a precautionary measure.  It was, after all, not our first marathon!  The wind chill was in the high 20s for much of the race and the wind was brutal at times.  The course change meant that there were many more hills than in past years.  The combination of weather and hills probably added to the misery index...and our finishing time, although I am happy with the result.  I felt most prepared for this marathon.  I will definitely use Hal Higdon's training guide for future marathons. 

Hats off to the organizers and volunteers, the Ambassador Hotel, Tucci's Cafe Italia and Kilkenny's Irish Pub.  We will see you next year.

Time: 4:13:50
Distance: 26.20
9:41 avg. min/mile
Temp: 35 degrees Fahrenheit

Week Sixteen: Thursday

Cold and brutally windy ends a marathon training regime that started on August 1st.  Hit the pavement this morning for my last 5-miles and change prior to Sunday.  Retired my training shoes after 500+ miles and inaugurated a new pair of NB 1260s for the marathon...and subsequent training, which, for those of you scoring at home, will begin January 1, 2012, but I'm getting ahead of myself.  Carbs and water from here on out...and checking the weather like a lunatic.

Time: 48:35
Distance: 5.04
9:38 avg. min/mile
Temp: 32 degrees Fahrenheit

Total miles (week): 15
Total miles (training): 513
Weight: 185 lbs. (+2)

Week Sixteen: Wednesday

Another cold, windy run! Layered up and hit the trail for 4.87 pre-dawn miles.  Tried hard not to think about pulling something, stepping off a curb and rolling an ankle, or otherwise accidentally maiming myself four days from the marathon. Eating carbs like it was my job.

Time: 45:01Distance: 4.87
9:14 avg. min/mile
Temp: 35 degrees Fahrenheit

Week Sixteen: Tuesday

Hit the gym for another Chest and Tri workout.  The whirlpool and steam room were extra nice.  Will not venture to the gym on Friday...instead looking forward to taking the day off.  Light maintenance runs for Wednesday and Thursday.

Week Sixteen: Monday

Today's run begins a light week of training. One week out means I will be checking the weather in Tulsa with compulsive regularity, as well as binging on carbs and water like a fiend.  This morning's run was a uninspiring 4.85 miles.

Time: 45:00
Distance: 4.85
9:13 avg. min/mile
Temp: 55 degrees Fahrenheit

Week Fifteen: Saturday

Finished out the week with a "long run" of 10-miles and change.  The events of the day made it difficult to ever really get in a groove or flow.  Week Sixteen promises to be a low-key week of five and six milers.  Bring on the carbs! One week out...

Time: 1:49:00
Distance: 10.83
10:04 avg. min/mile
Temp: 59 degrees Fahrenheit

Total miles (week): 25
Total miles (training): 498
Weight: 183 lbs. (no change)

Week Fifteen: Friday

Chest and Tri workout followed by whirlpool and steam...

Week Fifteen: Thursday

Same temp as yesterday, but without a breeze! Cold and still for an uneventful seven and change. Hitting the gym on Friday and then finishing out the week with a 10-mile run on Saturday...should have 25-miles for the week.  Which, one week before the marathon, is perfect for this runner.  Will try to get about the same in before next Sunday...

Time: 1:09:26
Distance: 7.30
9:31 avg. min/mile
Temp: 35 degrees Fahrenheit

Week Fifteen: Wednesday

Layered up for this morning's run! It was just above freezing, but the North wind made it interesting. Now, for the record, I fully realize that there will be days in February that will make this morning feel like summer, but it sure seemed cold.  Solid run.  Feeling strong.  Those in charge of the Route 66 finally changed the awful out and back river portion of the race, which constituted almost half of the miles! Took a look at the map today and was happy to see that they tweaked the route.

Time: 1:06:55
Distance: 7.16
9:21 avg. min/mile
Temp: 35 degrees Fahrenheit

Week Fifteen: Tuesday

Back to the gym for a Back and Bi workout...whirlpool and steam to follow. Of course. Because it's the little things.

Week Fourteen: Saturday

Out the door at 530 am, yet again, for this week's long run of 12 miles.  Perfect weather, except for the 20 mile an hour wind out of the South, which made the high 50s seem like the low 40s! This week's 45 miles is the most that I will do prior to Nov. 20, so it's a nice taper from here on out.  Two weeks.  But who's counting? 

Time: 1:51:49
Distance: 12.35
9:03 avg. min/mile
Temp: 58 degrees Fahrenheit

Total miles (week): 45
Total miles (training): 473
Weight: 183 lbs. (-3)

Week Fourteen: Friday

Winter is here, or at least the freezing temperatures have arrived.  Hit the road at 515am this morning and it was 32 degrees Fahrenheit, or 0 degrees Celsius.  The run was a great reintroduction to winter running, as there was absolutely no wind: it was perfectly still out on the trail.  I was still a bit congested, but it didn't seem to affect me down the stretch.

Time: 53.50
Distance: 5.69
9:28 avg. min/mile
Temp: 32 degrees Fahrenheit

Week Fourteen: Wednesday

Monday and Tuesday were a wash.  A cold hit me hard on Monday, so I took 48-hours to rest, recharge and recuperate.  It actually felt good after Sunday's long run.  Today's run begins a phase of marked tapering, as per Mr. Higdon's plan to get me to the finish line on Nov. 20th!  I may run more than he recommends these next two weeks, because I think the drop-off in miles is a bit much...

Time: 54:51
Distance: 5.78
9:29 avg. min/mile
Temp: 60 degrees Fahrenheit

Week Fourteen: Sunday (The Long Run)

The Professor and I hit the lake for a couple of ten-mile laps. Scheduling conflicts pushed it to a Sunday run, instead of the usual Saturday.  Weather was chilly at the start, and the wind coming of the lake was brutal at times.  We had a solid run--pace was good and we finished strong.  This was the apex, in terms of long runs.  The next time I feel like this is mile 20 of the marathon.  Now begins a tapering process that will supposedly get this author to the starting (and finish) line ready, rested and injury-free.  Three-weeks out.

Time: 3:26:25
Distance: 20.39
10:07 avg. min/mile
Temp: 60 degrees Fahrenheit

Week Thirteen: Friday

A rare afternoon run to end the week. (No long run this week, as it is set for Sunday.)  It's been months since I got to run in the daylight...with sunglasses, no less.  Pace was up a bit from previous runs.  Still could go a bit faster, especially in the middle miles, where I have a tendency to "get lost" and slow down a bit...Gained another pound this week!

Time: 1:34:34
Distance: 10.61
8:55 avg. min/mile
Temp: 73 degrees Fahrenheit

Total miles (week): 27
Total miles (training): 428
Weight: 186 lbs. (+1)

Week Thirteen: Wednesday

Back to sleeveless running, as the temps. were in the upper 60s this morning.  A scheduled ten turned in to nine and change.  Feeling the miles, but nothing over the top. 


Time: 1:25:11
Distance: 9.18
9:16 avg. min/mile
Temp: 66 degrees Fahrenheit

Week Thirteen: Tuesday

Chest and Tri with steam...whirlpool was out of commission due to maintenance issues. Hard workout.

Week Thirteen: Monday

Cool and foggy this morning with zero breeze.  Out the door at five bells for a slow, nuanced 8-miles of maintenance.  Took it slow as I was a bit stiff and sore.  Weights tomorrow and a 10-miler planned for Wednesday. 

Time: 1:22:16
Distance: 8.08
10:11 avg. min/mile
Temp: 55 degrees Fahrenheit

Week Twelve: Saturday

Cool with a slight breeze.  A relatively uneventful 14-miler to finish out the week, although I could have slowed down a bit.  Stashed the carbs at the half-way mark, as I learned my lesson from last week's near bonking.  Also, on the weight front, I miraculously gained two pounds this week, even after logging damn near 40 miles of roadwork.  OK, this week looks like an 8-10-10-21 adventure, which will be the highest mileage week of training (49), while Sunday's 21-miler with the Professor will represent my longest pre-marathon run.  Then it's all downhill until Nov. 20th...

Time: 2:16:29
Distance: 14.00
9:45 avg. min/mile
Temp: 60 degrees Fahrenheit

Total miles (week): 40
Total miles (training):401
Weight: 185 lbs. (+2)

Week Twelve: Thursday

Another chilly morning! Out the door after five again, so I had to cut the run short.  Did a slow eight and change as opposed to the planned ten. And, after twelve weeks of adhering to Mr. Higdon's schedule, I am OK with that.  A solid run nonetheless.

Time: 1:19.55
Distance: 8.23
9:42 avg. min/mile
Temp: 38 degrees Fahrenheit

Week Twelve: Wednesday

Headed out the door at five bells and was met by a breezy, 40 degree morning.  First run of Autumn with gloves and a cap.  Intended for it to be 10 miler, but ended up doing 9 and then calling it a day.  I'm almost positive that I can make up that mile somewhere down the line.  Another 10 on tap for Thursday...

Time: 1:26:42
Distance: 9.21
9:25 avg. min/mile
Temp: 40 degrees Fahrenheit

Week Twelve: Tuesday

Back and Bicep with an emphasis on the whirlpool and steam room. A wonderful way to start the day. And, yes, you should have come to the steam room!

Week Twelve: Monday

Is it Monday already? 8 and change to begin the twelfth week of training. I am definitely feeling it. Weather was cool and calm with temps in the high 50s. This week's overall mileage will be a net increase; however, the long run on Saturday will be a relatively comfortable 15.  Pulled out the box of cold weather gear, as a cold front is on the way.  It's the little things...definitely.

Time: 1:17:36
Distance: 8.27
9:23 avg. min/mile
Temp: 57 degrees Fahrenheit

Week Eleven: Saturday

Out the door just after 400 am for this week's long run.  Beautiful Autumn morning--60 degrees and no wind.  Improvised the route instead of traversing the same ground.  Stored the carbs, but did not get to them until mile 12.  Felt hammered after the run.  Depleted.  Week Twelve will look something like 8-10-10-15. 

Time: 3:08:27
Distance: 18.04
10:27 avg. min/mile
Temp: 60 degrees Fahrenheit

Total miles (week): 42
Total miles (training): 361
Weight: 183 lbs. (no change)

Week Eleven: Friday

Uneventful Chest and Tri workout--the second of the week.  Steam.