It ain't braggin if you can back it up

In a calm and collected performance Adam came back tonight to prove that Tuesday's performance was no fluke.

Running a relaxed lap with control that showed he knew how to set the record Adam never showed any doubt as he cruised to a new record 5:52 for the timed lap around the block. Understanding that how you start controls how you finish he made it to the sewer at the base of the hill in 2:03.  He the patiently climbed the hill to reach the top in 2:57.  From there it was a drag race to the finish. While he reported that he was not feeling 100% Adam came in for a 7 second pr and world record.

Running with the kids

Not really for anybody but my info.

I have been running with the boys lately around the block which is .75 miles with a decent hill and while I would have thought that Zach would be the one to get really fast in a short time he has been doing everything he can to fight going to run while his brother seems to be trying harder and harder lately and doing better and better.

At first the boys were lying to me and telling me they had done 3 laps at a time when they had not even gone around the block but now I go out with them and run with them or just time them.

 

For a while they were running in the 8 minute range and then Zach on an inspired day ran a 6:24 lap.  This was a really big deal for him and he ran hard to do it.  About a week later Adam went out and ran a 6:52 which was pretty amazing since Adam could not run much more than 100 yds when we started this.  It was also amazing because he walked a little during the lap when he ran that time.

 

In the last 3 weeks Adam has been really working hard and can now run the whole lap without stopping.  His recent times have 6:52, 7:05, 6:42 more than once. Then yesterday Adam had a big break through, he is now able to run the whole way and just run hard without worrying about side stitches etc.  He was able to break the 6 minute barrier and run a 5:59 this is huge for Adam considering that I was amazed just a few weeks ago when he ran 6:52.  Setting a 43 second pr at such a short distance was impressive.

At this point I think his brother will either never run another step or annihilate the record.  My money is on Zach taking the record down and other 30 seconds in the next month

Crazy picture

This picture has nothing to do with running – or does it. But it was really thought provoking to me so I had to post it.

 

I am still a little tender after Saturday’s run. Boy that hilly road really got the best of me.  I have run out there countless times but racing or running for time is a whole different story.  The calves, hamstrings, glutes everything is tired.  My primary concern is my tender hip flexor that has gotten progressively worse over the past few weeks.  

I took a look at what Higdon advises for the last 2 weeks prior to a marathon and it is practically nothing.  3 or 4 miles on Tues, Weds and Thurs then a weekend 8 miler.  The next week do 2 or 3 miles on Tues, Weds and Thurs.  So skipping days like that I don’t see as a problem. I think there is plenty of time to get feeling really healthy.  I will take a couple more days off hoping to get loosened up and then do some light runs hoping to be as close to 100% healthy as possible on the first for Tallahassee’s Marathon of Feb 1.  As a backup if I still feel achy by then I could always do the ½ marathon.  I suppose in theory I don’t have to decide if I am doing a full marathon until 6.5 miles into the race where I could just turn and do the ½ but really the decision needs to be made before starting in order do have the right mindset to perform well.

 

So how does the picture epitomize running. Fairly simple, some people just go about life running like there is not a care in the world like the guy on the unicycle. They never even see the potential for problems or injury and never have a problem.  Others although they try to be careful are caught by one of the many hazards along the way and cannot figure out how others are making it through the crazy maze of dangers.

 

Oh forget I mentioned it.

It is just a cool picture

Pictures from the 30k race. Brrrrr.

So a picture tells a thousand word doesn't it. Even though it was very cold yesteday I was overdressed. I don't know how much of an effect it had on my race but I should have ditched a layer at 6 miles when it seemed appropriate. That white stuff on my collar is ice. I don't know if it is frozen sweat or condesation from breathing but it is still ice. I still don't think I could have handled those hills yesterday but you never know.

Andy Roberts - Gulf Winds 30k - Not my best race ever. But I saved a deer.

At the time I thought I had a bad race at the 30k last year. The thing is I was in great shape so even a bad race produced decent finish time. Last year I had calf trouble and from mile 10 to 15 I mixed walking and running to let off the pressure on my calf. I was so fit that I was still running quite well when I did run.

This year is different. My fitness is at best so-so and I knew I would not light up the course at the race. My goal was to run some miles at 7:30 and Some at 8:00 and finish with an average time of about 7:45. Not exactly how things turned out. This course is really hilly and I don't know if you can prepare for this race any other way but to run on the course. I did not do that, no opportunity. My run last weekend was quite hilly so I thought I would be ok. I also just planned on this being a training run so I did not taper at all for the race. Finally it was 24 degrees this morning. When I finished I had Ice on my clothes. That is 2 1/2 hours warmer than the start I still had Ice on me.

I ran well on the way out but the hills took their toll eventually I just could not run uphill at all. By 12 I was tired by 16 I was cooked. Mile 16 took over 11 minutes and I was not sure I would be able to run at all the rest of the way. Finally I hit some flatter terain and was able to get moving. My aches and pains dulled for the last couple miles and I finished up running. 2:31:??

1 - 7:45
2 - 7:40
3 - 7:34
4 - 7:38
5 - 7:35
6,7 - 15:49 (probably a 7:40 and an 8:09 there was a water stop here) and this is the really hilly part
8 - 7:52
9 - 7:50
10 - 8:33
11 - 7:43
12 - 7:57
13 - 8:11
14 - 8:46 Walked some
15 - 8:16
16 - 7:45
17 - 11:21 --- Boom Stick a fork in me
18 - 8:11 - Things flattened out
.6 - 5:13

The story of the day was that as we were going I saw a deer stuck in a fence hanging from his leg. 3 of us went over and I bear hugged the deer and lifted him up while another guy got the leg free. Unfortunately when I set the deer down it was obvious that the leg was in a bad way. I hoped he would run off but he just layed there. At that point there was nothing else I could do so I continued on. The deer was gone when I got back so somebody had done something with it because I assure you it did not walk away.

So I will see how I feel tomorrow after this run and start assessing if I should attempt the Tallahassee marathon in 2 weeks or just rest up.

Another year goes by

I was just looking back at some entries from this silly blog from last year. 

Boy I don’t know why I keep running I just have one thing to whine about after another.

I don’t know why I like running either, I always have something hurting. As soon as one thing gets a little better something else steps in to take its place.  There would be no way for an interested reader to keep up with the aches and pains.  Mono, right leg, calf, groin, calf, hip, calf whew what a mess.

 

I was really looking back to see how I had run the 30 k race last year.  I was really running well at this time last year and then the calf blew everything for me. I ended up having to do some walking last year during the race and still averaged less than 8 minute pace.  This year I am running ok. Nowhere near great but ok.  I will run the 30 k this weekend relaxed for the first half and dig in more for the second half or maybe just last 1/3 the goal is a good training run but not to leave myself too tired to recover in the next 2 weeks.   My guess is a pace of 7:30 to 8:00 for the 30 k.  It looks like it will be cold but not too cold for the race so my only concern will be the lack of hill work I have been doing.  Last weekend I did a pretty hilly long run so I hope it will be enough.  The main thing to remember is that this race is just training not a goal race.

 

 

Can you run a Marathon on 3 runs a week?

Who really knows what a person can do? I have tried every training technique I can find and unfortunately tried out most every injury too. My body is just not very durable when it comes to running. Lately I am just going with the flow. If I feel good enough to run I do. If I feel sore I skip the run. Which basically boils down to a run every other day.

So a couple 5-8 mile runs a week and a long run. Is that enough. Probably not for a good marathon but how good of a Marathon do I really need to run.

Today I was supposed to meet a group to run but when I woke up it was pouring rain so I went back to sleep. I had gotten roped into staying out until 1am so this was not a bad thing. Then I woke up again at 8 am to no rain. So I jumped in the truck and went to meet the group I was supposed to be running with along the course.

Long story short I ran with the group for a very hilly 2:10 and then headed out on my own for another 30 minutes of pure bonked hell. I was planning to do 20 today but I think I was probably about 18-19 plenty in my opinion. The hard part was heading back out for more miles after everybody else finished. I think once you run with a group for a while to head out on your own for more miles is one of the hardest things to do if you are already feeling tired and today I was feeling tired. I slowed way way down the last 20 minutes and focused only on staying moving. I would imagine it was about a 12 minute mile at the end but I was still running and theoretically getting in better shape.

Today's performance makes me nervous that I just might not have it for a marathon. I would say the fatigue had alot to do with the heat, the hills and staying up until nearly 2 am but I have finished 20 milers feeling like I can do anything and that is not how I felt today. The biggest problem is normally I feel really tired at the end but I am still fast. Today and 2 weeks ago I felt tired and was slowed to a crawl.

Oh well next week is 1 last 20 miler and if that goes well I will give the Tallahassee Marathon a shot 2 weeks later. The beauty of next week is that it is on a course I have run alot and I know how I have felt on it in the past. That should help me get a gauge of what I am capable of and make a scheduling decision.