Long Run at Home

Today I did my long run at home. I went about 4.5 miles, and kept the watch off. I just took it easy the whole way.

There was a log truck broken down in the middle of the intersection of Holcomb Bridge and Eves Road, blocking two lanes of each road. I'm just glad it didn't happen yesterday afternoon. Traffic would still be backed up.

Rain Delay

Today, I'm taking a second rest day. I had planned on running my long run this morning, going 4.6 miles before work, but I couldn't get in early this morning. I'll run 4+ tomorrow morning. The weather today is pretty lousy, anyway. The temps are in the low 30's and it's overcast and drizzly. Tomorrow, the weather is supposed to be very pleasant, with temps going up into the high 50's or low 60's. I can take my daughter with me, and get her to go a mile or two as well. I'll go around the park a few times--the trail is one mile at the East Roswell Park. Maybe if I can find a map of Roswell Area Parks's trail (3 mile loop) I can run there.

Day off

Today is a day off. I had planned to make tomorrow my long run day, but it appears that I will have to wait until Saturday. I will not be able to get in to work early tomorrow, and I won't be able to get in my workout before work.

Saturday is as good a day as friday, I guess.

Cool, relaxed and easy

Again, that could describe me (except the cool part).

Went 3.5 today in 24:52. 7:06 pace. The temperature was about 45 degrees and is was misty out, not quite raining, but not quite dry.

What I'd like to know is, whose idea was it to make time in increments of 60? Trying to do the math in my head while I'm cooling down is beyond my limited math abilities. I have to wait at least until I'm back in the locker room to do the math, unless I happen to have run a time which is an exact multiple of the distance I ran.

Easy, relaxed

That could describe me as well as my run this morning. I got out for 2.5 miles in a cool, 45 degree, drizzly day. I felt pretty relaxed through the whole run, loping along easily. Today was supposed to be an easy day, and tomorrow will be my 3.5 mile run. Thursday will be a day off, and Friday will be my 4.6 miler.

I'm building up the miles, and working in more workouts now. I should start to see some improvement in my times soon. Just have to keep the injuries away.

Performance-Enhancing Substances

Remy Korchemny has now been removed from his coaching positions due to the BALCO THG/Modafinil scandal.

Timeline of the scandal here.

Kenyan Domination

Some Kenyans are apparently concerned over the loss of their domination of distance running.

New Track for NYC Olympic Games?

Randall's Island Park may be the site of the Track & Field competitions in the 2012 Olympic Games.

News about Track & Field

Jerome Young's drug case is going before the IAAF.

4-Day training week?

Today I went 2.5 miles in 15:41. 6:16/mile pace. Pretty good. If I can hold that pace for a longer distance, I can do pretty well in a race. I just noticed today that West Peachtree Street has a long, gradual hill, starting from just south of 10th Street and running to about 5th Street. If I push that stretch, I can get in some strength training at the end of the run. This would make me a stronger runner in the later stages of a race, which is what I need.

I'm going to get in another short run tomorrow, then my 3.5 mile run on Wednesday. Thursday I will take a rest day, and Friday will, once again, be my long day, if I can get in to the gym a little bit early.

Weekend off

I'm taking this weekend off from running--maybe next weekend I'll get in some speedwork at the track. I could also do some speed at the park.

This week, I'm going to try to get in some fartlek during my normal runs. It's time to build my ability to maintain a faster speed.

Spent the day doing yardwork, and cleaning pine straw off the roof of my house. If you don't live under pine trees, you don't know what a pain pine straw can be. The stuff doesn't come off the roof, and just sits there, getting wet, and causing rot and/or mold on the house. I had to walk around up there today with a broom brushing the wet pine straw off the house.

Long Run of the Week

Today was my long run of the week. I ran 4.6 miles--2.3 miles out Juniper and Piedmont, then turned around and came back the same route. I got caught at several traffic lights, and on two occasions, drivers wouldn't give me the right of way, even though I was crossing with the light and in a crosswalk. One of the drivers at least had an excuse--it was a corner which, while not exactly blind, did have somewhat limited visibility down the sidewalk, and they had to pull out some ways into the crosswalk just to see what was coming on the sidewalk.

I ran the first half of the run in 17:25, which is 7:34 pace. On my way back, I wanted to run even pace, which would have been around 35:00, but I didn't count on the long uphill on Piedmont coming up while I was already tired. I ran the whole thing in 36:59, which works out to 8:02 pace. Obviously a slower second half. Like I said, that hill at the start of the second half of the run cost me a lot in terms of maintaining my pace.

Training Goal

I usually need a goal--something to shoot for in my training, so I've decided to set a goal. I'm in training for the 2004 Boilermaker 15k, a link to which is in my sidebar. I've never run a 15k before, so I have no PR. I ran the Sauerkraut Festival 20k in Phelps once, but I didn't keep track of my time.

The goal race should help to keep me on track through the rest of the year.

Found it

Looking through Expedia, I found a route which will start right at the end of my usual warmup. It will be an out-and-back route of just over 2 miles each way, so I will get a little over 4 miles in tomorrow morning.

Day off

Today will be a day off for me. I need recovery days more often than when I was young, and also I'm not yet at a point where I can run several days in a row. Tomorrow, I'm going to run longer than I have been. I'm going to scout out an out-and-back route that will total more than 4 miles and take it in a relaxed (but not slow) way.

Slow and Cold

Today was a cold day--I felt very slow. I got caught at the 14th street light today. I've got to find a better route for my am runs.

Temp was about 33 when I went out, and the wind wasn't too bad. 7:06 pace. I also need to eat more in the morning--today I felt like I was running on empty. I was hungry before I finished my run and now I really need something to eat before I start dissolving myself.

Update

Apparently, my time for the race on Sunday was 21:22. I didn't catch my time as I crossed the finish line, but I got it from my daughter, who was watching and timing me.

The pace is still under 6:53/mile.

The Frog Hop

This is a picture of me at the start of the Frog Hop--I'm the one in all yellow.



Yes, the little girl next to me did finish, and no, she didn't beat me. I can't believe somebody ran this thing with bare feet. I don't recall any broken glass on the road, but what would he have done if there had been?

After

My legs are sore today; they were also quite sore all day yesterday. I know I went out too fast in the first mile on Sunday, but I think I can, with time and effort, go out faster and maintain that pace. I'm going to train on Wednesday and Friday this week, possibly putting in a day on the weekend. Next week, I'm going to run four days. Let's see how much I can drop my times.

My First Race of my Second Career

Yesterday, I ran in the first race of my second running career. It was the Frog Hop 5k, a small race in Athens, GA. I did pretty well, finishing 15th overall, in 21:20. I was third in my age group, and cam home with a small cloisonne plaque, my first hardware in many years. According to Running Times, I ran a 6:52/mile pace. That's pretty good for a fat old man.

I thought I went out too fast, going through 1 mile in under 6:15. I guess I just need to work on keeping that speed through the next two miles.

I gave the t-shirt to my daughter, who loves frogs, and wanted to run in the race herself. We haven't been able to find running shoes in her size with a price that's in our budget. Maybe over the next few weeks.

After Lunch

At lunch I had to break into a little run a couple of times. I felt pretty good, no pain, just an ache in my knee, while I was running on the flat. When I tried to run down a flight of stairs, though, the pain came in. It's still up in the air right now, whether I'm going to be running on Sunday, but it still seems like it's coming down on the side of not running.

If I do run, I'm going to post some pictures here (if I can get someone to take pics).

Still out

The pain in my left knee has subsided quite a bit--today I ran across the street to beat the traffic light, which had already started blinking "don't walk." There was no pain in the knee, but then, when I got to the building, I took a quick, half-running step to get to a door someone was holding open, and stopping suddenly on my left leg caused pain in my knee. I ran up the stairs after that, and the knee was OK. I just might get to run on Sunday.

Still out

My knee feels better today, but it still hurts some. I may be back in action by Sunday, but it doesn't look likely. I should ride the stationary bike, but I have a lot of trouble doing that at home, and I can't stand the "spinning" groups at the gym. I would rather do the stationary bike riding with no "soundtrack" blasting while I do it. I don't listen to any music when I run, I don't want any music (especially popular music) while I ride.

Out of Action

OK, now I'm pissed. I'm hoping that this injury to my left knee is something that will heal quickly and easily.

In college, I had exactly one cross-country season in which I was able to run every week. Every other season of Cross-Country and Track, I was injured and sat out for at least one meet. In more than one season, I sat out several races. Now, I'm feeling pain in my knee when I walk, and I don't even want to try running on it.

My bane

Injuries seem to be the only thing keeping me back. I have a pain in my left knee, which I am treating with ice, ibuprofen, rest, and elevation. I am taking today off, and will probably not run Wednesday or Thursday. I hope to be back on the road Friday.

Easy day

Today I took it easy, at least for the first mile of the run. I warmed up for a mile and then went out for my 2.5 miler. I finished my 2.5 miles in 17:30, which is pretty good for someone as out of shape as I am. It's a 22:01 5k equivalent. The temp was 36 degrees, very little wind. My knee started to hurt, but it's feeling pretty good right now. Ibuprofen and ice, and a day off. Wednesday I'm going to run my 3.5. Maybe I can start upping my mileage.

Marathon trials

Sadly, it appears that Eddy Hellebuyck did not qualify for the Olympics. He finished eighth in 2:15:34.30. Officially, the top four are:

1. Alan Culpepper (2:11:40.40)
2. Meb Keflezighi (2:11:45.80)
3. Dan Browne (2:12:01.10)
4. Trent Briney (2:12:34.00)

The top four all made it under the Olympic "A" Standard.

Olympic Marathon Trials--Final Results

From Runners World:

Update 1: On a cloudy, chilly windy morning, the 86 Olympic Trials marathoners got off to a fair, even start. The first 9 miles are essentially a straight shot to the downtown section of Birmingham where they will then run 3 laps of a 5.43-mile circuit.

Peter Clusener and Teddy Mitchell shared the early lead, reaching the first mile in 5:05. The pack is about 8 seconds back.

Update 2: Teddy Mitchell appears to be attempting to steal the race. He ran the second mile in 5-minutes and the pack has let him go. The pack is approximately 130 meters back of Mitchell, followed by Keith Dowling and Shea Lehmkuhle.

Mitchell has run the third mile in 5:05.

Update 3: After 3 miles, Mitchell continues to lead, reached in 15:12. Clusener is a few seconds back. The lead pack is approximately 30 seconds in back of Mitchell.

At 4 miles, Mitchell has opened his lead to about 150 meters. His 4th mile was a 5:10. Clusener has dropped off. Brian Sell has moved up into second.

Update 4: After 5 miles, Mitchell continues to lead the pack by about 90 meters. Mitchell's split after 4 miles was 20:17. He has reached 5 miles in 25:18. Sell remains in second. The lead pack has moved up on Sell.

Update 5: Mitchell continues his aggressive front running. His 5-mile split is 25:30, 15 seconds ahead of Sell with the pack about 10 seconds in back of him. The favorites appear to be tightly bunched in the lead pack, content to let others break the wind and do the front running.

At 6 miles, Mitchell leads in 30:35, another 5:08 mile, about a 2:13 marathon pace. Mitchell looks back to Sell who has closed the gap. The pack has also closed the gap on Sell. Sell is only 25 meters behind Mitchell.

Update 6: The official 6-mile split was 30:40, a 5:11 mile by Mitchell who continues to lead by 25 seconds on the lead pack.

Sell has overtaken Mitchell just before the 7-mile mark and the two are running together. It appears they are working together to break the wind. Sell passes the 7-mile mark in 35:50 with Mitchell at his side.

Update 7: Sell's official 7-mile split is 35:47 with Mitchell a step back but appears to be struggling. The 26-runner lead pack is approximately 50 seconds in back. Keflezighi and Culpepper are running easily in the middle of the pack, but Browne appears to be uncomfortable at the back of the pack. The lead pack is approximatley 40 seconds in back of Sell.

Update 8: At mile 8, Sell leads in 40:51 and pulls ahead of Mitchell as they near the downtown loops. At mile 9, reached in 45:50, Sell continues to lead. Jim Jurcevich and Keith Dowling appear to have falled off the back of the lead pack.

Sell appears to be running comfortably as he leads entering the downtown loops where the crowds are.

Update 9: Sells reaches 9 miles officially in 45:02, a 5:11 mile. The pack is about 25 seconds back. Sell runs the 10th mile in 4:55, but the pack is starting to break up. The leaders of the pack have cut a few seconds off Sell's lead.

Update 10: Sell officially reaches 10 in 50:54--a 4:52 mile. The pack--headed by Ryan Shay, Alan Culpepper, Todd Meyer and Scott Strand--runs a 4:49 mile and closes slightly on Sell.

Update 11: Sell cruises a 4:50 mile and goes through 11 miles in 55:47. He has a 34-second lead on the pack which is beginning to splinter. Sell goes through 12 miles in 1:00:43 and gets a reassuring word from his coach,. one of the Hanson brothers.

Josh Cox, Keith Dowling and Kevin Collins are attempting to bridge the gap.

Update 12: The pack includes Cox, Hellebuyck, Culpepper, Dave Morris, Keflezighi and Scott Larson.

At halfway, Sell leads in 1:06:17--a 2:12 pace. The pack is about 20 seconds back.

Update 13: Sell continues to lead, reaching halfway officially in 1:06:18. Sell goes through 14 miles in 1:10:45. Peter Gilmore appears to be leading the first pack which includes 10 runners, including Peter Julian, Culpepper, Larson, Keflezighi and Josh Cox.

Update 14: Sell leads as the group heads onto the second loop of the downtown course. The 25-year-old from Michigan has opened up a minute lead on the pack and goes through 15 miles in 1:15:32. He is on 2:12 pace.

Update 15: Sell's 16th mile is 5-minutes, reaching 16 miles in 1:20:30. His lead is about 60 seconds as he heads into the wind. Meb, Browne, Culpepper, Larson and Helleybuck and Trent Briney are among the leaders of the pack. Shay and Dowling are behind with Verran dropping off the pace.

Update 16: Sell's official 16-mile split is 1:20:28--a 2:12 marathon pace. Sell does not have the "A" standard of 2:15 so he needs to either win or run faster than that and finish in the top 3 to qualify for Athens.

The second pack is down to 6, including Culpepper, Keflezighi, Collins, Browne, Hellybucyk and Larson. Meb and Culpepper are heading the pack. Strand has dropped off the pace.

The second pack is down to Culpepper, Briiney, Meb and Browne.

Update 17: The pack has narrowed the gap to 28 seconds. Sell leads at mile 18 (1:30:30). Culpepper heads the second pack with Browne and Meb nearby.

Update 18: Culpepper has moved up considerably to narrow the gap on Sell to about 30 seconds. The four runners making up the chase pack are Culpepper, Briney, Kefleizghi and Browne.

At 19 miles, Sell reaches in 1:35:35.

Update 19: Sell continues to lead, but the gap has closed to about 125 meters. Culpepper, Briney, Browne and Keflezighi make up the chase group--about 30 seconds back--with nobody else in sight.

The 19-mile official split is 1:35:37.

Update 20: The 20-mile spit is 1:41, but Sell's lead has shrunk and is less than 25 seconds behind Sell. Sell doesn't appear to be floundering, but might not be hold onto the lead. Sell's lead is less than 15 seconds as Culpepper begins to move.

Update 21: It appears that Browne, Briney, Culpepper and Meb are working together to reel Sell in. They are now on the final 5.43-mile loop and Sell appears to be tiring as he tries to hang onto the loead.

Sell is looking back to see how back the pack is which continues to close. Sell reaches 21 miles in 1:46 with the chase group less than 10 seconds back.

Update 22: Sell's last mile is 5:16 and his lead is about three seconds. Meb, Browne and Culpepper appear ready to pounce. Briney is cramping. Sell has now been passed by Culpepper, Browne and Meb.

Sell is now in fifth. Of the three, Browne appears the least comfortable. Culpepper looks relaxed.

Mile 22, Browne, Culpepper and Keflezighi have control of the race at the front.

Update 23: Culpepper has assumed a short lead past 22 miles (1:50:47) and appears to be the most comfortable. He has a step or two lead on Kelflezighi and slightly more on Browne. Briney is in fourth. Browne is fighting for third. Sell is no longer in the picture.

Past 23 miles in 1:56, Culpepper and Meb havge separated themselves from Browne.

Update 24: Keflezighi and Culpepper, 2000 Olympic teammates and good friends, are controlling the race from the front. Meb looks back toward Browne who appears to be laboring. Meb and Culpepper are on 2:11 pace and rolling toward the finish. The finish terrain is a key. There is a slight uphill and then two turns to the finish. Kelfezighi ran the finish several times yesterday. Snow flurries are beginning to fall. There is a huge crowd awaiting the Olympians at the finish.

At 23 miles, Culpepper and Meb went through in 1:55:38. At 24, they went through in 2:00:34 with Browne third.

Update 25: Culpepper and Meb have put the hammer down. Meb has dropped slightly in back of Culpepper and is drafting off him. Browne is way back, but still holding onto third. At 25 miles, Culpepper and Meb go through in 2:05:45. Browne is 50 meters back. Briney is in fourth.

Update 26: Browne is safely in third as Briney has dropped off the pace. Culpepper and Keflezighi are locked in a battle royale for the win.

Culpepper wins, followed by Keflezighi and Browne.

Olympic Marathon Trials

The weather in B'Ham looks like it will be a little bit on the cool side. Temps in the 30s and overcast. The wind could be a little bit stiff--11 to 13 mph between 9 am and Noon, but the mountain and the city may shield the runners from the worst of the winds.

Cold weather

I realized that I need to buy a hat, especially if I ever move back to the great white north. My hair isn't as thick as it once was, and my head needsto stay warm. I'll probably get one of those fleece beanies--wool hats are too warm,and wouldn't be washable, and I don't want a really thick hat either.

Rain, Rain, Rain

Today was cold, wet and gloomy. The rain was coming down so hard that visibility was only a few hundred yards. There are flood watches in north Georgia and warnings in Alabama.
The temperature was just about 40 degrees. I went outside in shorts and a sweatshirt to run. Still felt pretty good. Got in 2.5 miles, and ran it in 18:12. Slow, but considering I was wearing a soaking wet cotton sweatshirt, which made it feel like I was carrying a load of wet bricks on my back, that's not bad. I'll consider it a strength workout.

Another Old Guy running

Chico Scimone, center, a 92-year-old man from Sicily who ran up the Empire State Building.

Upcoming Race

My first race of my second career is coming up on the 15th of February. My daughter (12 yrs old) would like to run in the race, but she doesn't have a lot of time to prepare. We know that she can run more than mile; she's done it before. We don't know how quickly she can run a 5k. On top of that, she's growing so fast that she no longer fits into the running shoes we bought her (on sale) a few months ago. I'm going to see if I can get her a new pair this weekend. They'll have to be on sale--new running shoes (for anyone) aren't in the budget right now.

Today is a rest day--I'm feeling a little bit of soreness in my psoas (or my iliopsoas) and I think I need to stretch it out tonight.

Back to running tomorrow, if I feel good tonight.

Another hero for old guys

The Chairman of the Boards.

Back on the Street Again

After Monday's treadmill fiasco, I decided that I would stay on the streets. It was around 30 degrees out, and I ran in shorts and a sweatshirt.
I get catcalls when I run in these shorts--I've always preferred the split-leg shorts over "baggies" or other kinds of shorts. When I pass women on the street, I sometimes get whistles or "hey, baby" remarks. I've never thought of myself as particularly attractive, just kind of average-looking, but several years ago, one of my wife's co-workers remarked that she saw somebody out running in tights, and she told the women in the office that she "wanted to drag him into the car and do him right there." It turned out to be me.

Anyway, I seem to be holding steady at 150-153 for my weight. Weighed in today at 152. I ran my 2.5 mile loop in 16:18.

Easy Day

Today I rode our stationary bike for a few minutes. I needed a rest after yesterday's odd workout. I don't think I'll ever get back on a treadmill after that. I really didn't like the experience at all.

Treadmill

Today, since it was in the low 30s and raining outside, I thought it might be a good day to try the treadmill in the gym. I started ("went out"?) in about 8:40 for my warmup, then decided to pick up the pace. I ran my first mile in 7:00 and accelerated from there. My second mile, I increased my speed so I was running in 6:40 pace for the first half, then I tried to pick up the pace some more. I messed up on the controls, clearing all of the settings. The belt slowed down to a stop, my time, distance and pace were cleared. I was somewhat embarrassed, but started the belt again, quickly picking up the pace to 6:00. When there was just under 1 mile to go, I tried to increase the speed again, maybe run the last 3/4 mile in 5:40 pace. No such luck. The treadmill has a top speed of 6:00 mile pace. My strides were too long, and I wanted to move too fast for the machine.

In addition, when I finished, I was dizzy, and reeled around the room. Well, maybe not reeled, but I did wobble.

I think from now on, I'll stick to the roads.