Showing posts from June, 2009

The Loop!

So, a cold front moved through he Ozarks. The humidity is only 37% and the temps are mid eighties...nice!!
I have one loop run. That's it! Did I tell you I live in the boondocks? I've been working up to being able to run the loop. It is 18.81 miles with about 8 miles of pretty rough trail.
Well, knowing it would be a good day for a hard work out I planned on running in the heat! I left out of the house around 10:00am with my fuel belt loaded with two gu's, 30 oz of water, pepper spray, cell phone ( I can get service on the mtn tops) I had my hand held bottle (22oz) and a good attitude! I was gonna do the loop! It was tough. I had to walk a bunch but I made it and set the bar. It took a whopping 4:21.17! Trail running is really tough! I have the utmost respect for the folks who run these trail races. I am going to try to do this loop every Monday. I will say I'm hurting pretty bad right now, but it's a good hurt?...if you know what I mean.
I will take tomorrow off from…


It's hot nearly everywhere! I prefer the heat but I will get out earlier/later due to common sense!
(some of) My rules of thumb in hot weather running:
Get it done before 10am, or wait 'till about eight.
Anything over six miles take water with you
Cool down briefly outside before entering the air conditioning
Of course stay hydrated
Your body has the most sophisticated cooling system in the animal world! Sweat with joy and confidence!
I opted for a Fartlek run today. Because of the 83 degree 79% humidity a mile time trial was not a good idea. But a 6X75 sec. @ 3K Fartlek run sounded fun!So off with my Garmin I went. Once out on Hwy W if I go North the road is not so hilly, it's the flattest route I could have. A 1.5 mile warm-up then I began the work out. I launched into what I thought would be my 3K pace, it should of been around 7:40's. Here are the splits, first one was flat, second uphill, third downhill, returned so they reversed-6:59, 7:41, 6:43, 7:51, 6:54, 8:10. By th…

Brain Training

Last Friday I bought a new book on running called "Brain Training for Runners" by Matt Fitzgerald. I happened to be near the book store so I dropped in to see what was on the shelf; the title jumped out at me... Fact: The brain comprises 2% of your body weight yet uses 20% of your food and energy while at rest and running!
I've read several books on running and racing, you could say I'm a student of running, racing , and training. This book has a lot to offer us. I am truly excited about some of the things I have gleaned from the book. During the course of my current marathon training program I will initiate some on the concepts from the book. I will share what I'm doing and note if it aids in my quest for a sub four hour marathon.
So....core strengthening is now this weeks theme: As I did my 7 miles of rolling hills I concentrated on "Navel to spine". Stanford University did a study that revealed 9 out of 10 runners fail to engage the lower abdominal mus…

The livin' is easy

So I ran 10 miles this morning, before the intense heat arrives. We've definitely hit summertime. I love it!! I went into the forest for my Monday morning trail run. The new trail shoes really worked great. I tried to push the pace but the trails won't allow fast pace, too difficult, rocky, treacherous! Yet I ran the whole way and was able to finish strong, best mile was 9:5o, slowest was 14:56-2K hill!
I plan on trying to get out early everyday this week because they are calling for high 90's. I took 44 oz of fluids with me today and used all of it!
Hope to get 7 miles of hills Wednesday. Today is BD #54. I'm gonna watch Phil win the US Open, go to Lambert's for dinner and spend the whole day with my Sweetheart!
Hope it's summertime in your neck of the woods, isn't it the best time of year!!?? Sweet sunsets, listening to the night sounds on the back porch, sipping lemonade.....

JRA Race report

Ran the "Juvenile Arthritis Association's" annual race. It was a very nice course, basically flat and fast. Not a large turnout, probably 50-70 people. Lots of races in the area this morning. I planned on pushing hard to break 24 minutes but that didn't happen. A 7:38 first mile, a little crowded and a good little rise at first but nothing bad, noticed the sweat pouring out, the humidity was nearly 100% with temps already near 80 degrees.A 7:52 second mile, and I began to note that the heat was taking a toll as some runners were walking, I passed one guy who was trying to maintain but he had to walk.The mile marker was long according to the Garmin? I was cutting lines real well because I know this area, my old home roads. Mile three was a disaster, an 8:16! That really stunk! It was a flat stretch? I heard someone on my right shoulder as we came to the final turn, I wasn't about to let someone pass me! I held him off but he was close, wasn't anyone I'd pa…

Are you nuts?

They must be thinking that as they pass me while I'm running in the 90 degree heat! Got a new water bottle! It's one of those hand held was good to take fluids in today as I ran.
4 miles in 41:07. 5K race in the morning! Goal: break 24 minutes!


I am extremely pumped! I am recovering well and running better than ever. I thought the 14 miles of trails would leave me very sore but not so! I ran 6.03 miles of hills today in 1:02.47. Not in the 9's like I wanted but a good effort considering the 87 degrees 57% humidity.
I am a hot weather runner. I love the swelter! Yet, I have decided that I will begin to force myself to run early on Mondays when I log the long run. The heat does zap you! It will slow the pace and elevate the heart rate. You must be very careful and wise because heat stroke can get you.
The Minneapolis marathon is closed to registration so I'm too late but thanks for the offer Beth. I will take you up on it next year, though! Looks like the Bass Pro will be it this year. I need to regroup a little, what I mean is ease my training a little. I don't want to burn out. I don't need to get serious until mid-July.
I will still finish my mile time trial, I have two more attempts to better the 7:12.


Today is my long run day. Regardless of any training program the long(er) run is still a very important part of a long distance runners regime. So with that mentality I set out with 15 miles on the mind today. The majority of the distance was on trails. These trails really take it out of you. Lots of larger stones and rocks so it's really very rough. I enjoy it but it really sucks the energy. I pushed up "Cobb Ridge" with the goal of making it to Highway "H". I made it to the Highway but I knew I was in deep doo doo as I turned for home. My water was running out, and I felt like I needed to walk. I was nearly toast and still 7 miles from home and the trail loomed ahead.
I knew that I had two choices, sit down and die, or keep pushing for home and water. So I began to walk, jog, walk, jog, etc. All the way home. When I got in I saw that it was 93 degrees with 66% humidity. I was definitely drained. I have to think that this run will be beneficial to my long dist…

Go figure?

Today was perfect for the track! Overcast skies, slight breeze, and around 70 degrees. No one ran me off today either! So I warmed-up, did a few stretches, and went after a new mile best. My strategy was to take the first 400 a little slower and have something left for a kick. The first lap was surprisingly slow? 1:50.44. I tried to pick it up, I felt awful? I seriously considered stopping. A 1:47.36- second 400. So I kept running, a 1:54.62 third 400, here I felt a little better and tried to push it, a 1:52.65 fourth 400 for a 7:25.07 mile. That is much slower than the last track mile? Today I had better conditions but felt worse? Is my training causing me fatigue? All systems were go but the time was slow....go figure?
Anyway, right on the heels of this mile (one lap rest) I did a 4x400 with one lap rest interval. here are the splits-1:59.93, 1:43.17, 1:57.80, 1:39:31. Note: The last one was an all out 400. Maintained good form the whole time, stretched real good afterwards.
Total mil…


Vigor:1 : active bodily or mental strength or force 2 : active healthy well-balanced growth especially of plants 3 : intensity of action or effect : forceI have been feeling vigorous lately! Runs have been strong, and enjoyable, the body is healing and prepared for the next training segment. I must break four hours in the marathon! Why? I don't really know except I believe I can do it and I've set my mind to the vision. A Problem: I am becoming fascinated with trail running, but I have to conquer this goal first.
Today it is 86 degrees with 56% humidity, much cooler than yesterday. I actually knocked off a 9:17 mile w/o trying in the mid afternoon sun! I'm thinking big!! I can shatter four hours!
Tomorrow I will hit the track with the intent of lowering my mile time. I need to hit 1:45's on each 400 to get to where I need to be, in my mind anyway. It'll be hot, humid, but I thrive in this....I am feeling vigorous! Hope it continues....I am seriously considering the M…

I like Sultry!

Today it is 91 degrees with 66% humidity. This is my kind of weather! SULTRY!
I managed all miles in my general aerobic range which is 9:36-11:04. My best mile was 9:50 while the slowest was the last one at 11:03. On this last mile during the hills I would breath like I do in races! I knew I was really working, heart rate was 90% of max!
Yesterday I mowed the huge yard I now have and saw two snakes! One big black one and a smaller Copperhead. You've got to watch it out here!
Even with the sultry weather I ran very well today, in my estimation. I recovered very well from the 13 miler, very little residual soreness or fatigue. I seem to be gaining confidence and motivation. I really want to run a marathon before Bass Pro. November seems a long ways off and right now I'm actually in training. I think a September or early October Marathon would be the best bet. Coming off summer training in to the Fall I always feel very strong.
I ordered new shoes today!! ASICS "Trail At…

Into the Woods

13 miles today. The first 10k was a pretty decent pace but the degree of difficulty began to take its toll on my pace. Trail running is a delight but it is also harder than pavement running. I made it up to Cobb ridge and found the campground today. I also hit pavement and was nearing HWY "H" . This is all in Mark Twain National Forest.On the way back I was blessed with a deer sighting. A good looking buck. You should of seen him! Majestic is the word! He saw me and up went the white tail and off he went. I saw some blue birds today, too. I carried water and one gel today. I need additional fluids so I'm thinking about adding a hand held water bottle. Seems when I hydrate I'm good for a while, I'll sweat good, but then it's gone. I require lots of fluids, esp on these sultry days.Saw a nesting Hawk on the way back, a rarity! You should of heard her screaming at me!I wanted to walk during the 2K hill but I kept a jogging form going. I was proud of this effort.…

Mark Be Nimble

Today we had the annual Church wide garage sale. That means my Sweetheart and I worked all yesterday and today setting up, moving, selling, talking, you name it we did it! We are tired! There happened to be a very nice bike in the sale. I couldn't resist taking the bike for a spin. I was really moving, weaving and darting through the parking lot. I could of passed for Flash Gordon, or so I thought. Suddenly a car moves!!! I have to slam on the hand brakes, oops, hit the front one...head over heels goes the Pastor! Very embarrassing, as the entire sale comes to a stop and looks my way. But up like a shot I jumped, after I untangled myself, acting like I was no worse for the wear....some bleeding but nothing I didn't experience as a kid. Now I want a bike!
Came home, rested, looked at your blogs, got motivated, thanks Kara, and went out for a 4 miler. First mile warm up then three in the aerobic range with a 9:45 best.
This is the best mileage week I've had since the marathon,…

Track day thwarted!

Here I was at the track. All primed with a 1.5 mile warm-up, a good mental plan, body feels ready, I turn to the start and here come the kids! A mass of them! I forgot! Summer school is in session. I had no choice but to vacate. So I drove a ways looking for the flattest possible section of side streets to do my speed work. I settled on an area and warmed-up again. This was not a flat segment but road miles rarely are in the Ozarks. I did a 7:23 mile and I followed with continuing the effort for another quarter but dropped to an 8:10 pace. Then I cooled down trying not to be disparaged. I was really ready to lower my mile time today! O well, you know the saying "The best laid plans of mice and men often go awry." I was thinking today, "What if I could string three of these miles together? It'd be like old times!! Hope your weekend is great! Peace!

Running Exchange

Wow! Sweetest running weather ever! 61 degrees, cool north breeze, light sprinkles. My objective today was 6 miles rolling hills between 9:36-11:04 per mile pace. I averaged 9:36's!
I felt strong! I am not dying on the hills now! I am taking them!
This was a general aerobic run and my pace is dictated by my mile time trial.
Here's the formula:
7:12 mile= 432 seconds. 432 divided by 65% and 75%= general aerobic pace= 9:36-11:04
Now , Friday awaits! Another time trial at the track. I may do a short aerobic run tomorrow.

Now the exchange:
Here I am running, feeling good, letting go down one of these hills, Garmin says 6:11 pace? I see the group of four good ole' boys sitting and standing around an old trailer alongside the road. They are older fellows, kind of rough hewn, disheveled, stained clothes, greasy ballcaps, they are really taking me in! Guess they'd never seen a runner. Well it didn't bug me a'tall! I waved!
Ring leader says (he has gray wild hair, b…


I ran 11.71 miles today. I went into the forest and man was it wonderful! Not a car or a person for 10 miles! The specific adaption to imposed demands principal is at work in me right now. I am running hills and trails and I've never had this persistent, consistent demand imposed. I have lost four pounds this last month even with lesser miles!?
I was really feeling the demand on my legs, ankles, and lungs today. The 2K hill was on the return but I experienced a hill today on the trail portion even longer and steeper, the Garmin said a 400 foot rise over 1.4 miles.
I made it to a place called "Cobb Ridge." It was absolutely spectacular! I really sensed the awe of God today! The pine trees lining the road/trail, the wind singing through the trees. It was a delight!
I'm really beat but I am expecting increased strength because of this run. Peace!