Antsy pantsy!

So, isn't it amazing how time flies! Seems like I just started this training segment. Tomorrow will tell how I did, I guess. The weather looks to be nearly perfect! Starting temp around 40 degrees with clear skies. Don't know about wind speed. Do know that I am antsy!
Here's what I plan on: Go out and try to post a 9:15 or so first mile then cruise to the HM mark at or just barely below 9's, stay controlled....try to keep the pace to 20 miles. Dig deep, be courageous and creative over the last 10K
Here is a brief overview of my talk during the morning sevice Bass Pro has; I'm billed as the guest speaker who is a marathoner ( only run 4?) and Preacher. Pretty cool, they've really promoted this service so I'm pretty excited.

Low key and audience participation!

How has running changed you?
Why are you racing?
I will give one answer to this second Q. We race to enjoy the change running brings!
I transition from the physical/mental change, to the spiritual change. Text- 2 Corinthians 5:17
I won't be using a Bible, but memory.
Then I ask-How do we really enjoy these changes during a race?
We use trustworthy sayings! (mantras if you will)
Get 'em to share- Ex- hold on! Stay smooth-etc,

Here are three-
1) Stay smart from the start- pacing fueling- analogies to the Christian life using Joshua as an example
2) Test the Limits- Know that you will be challenged, assaulted by the stressers!
Testing will come! Using story out of Genesis to illustrate the fact that testing will come!
Trust in your training! Stay cool! Steady- You are able! Recite a familiar verse-Phil 4:13
3) Go the distance- One of my favorite movies-Field of Dreams-
See things through- Point A to point B-
Insurmountable barriers-cramps-why am I doing this-never again-doubt-despair?
Here is where you can really discover the change!
Wisdom!-Using another well know verse- Ill: personal experience

Conclusion- Today we will enjoy the change! We will make new discovery! We will finish the race! Good luck and God bless-
We're talkin' 20 minutes or so-
Wish me luck....I'll probably post pretty soon after the race. Peace

So a funny thing happened at the expo-

Not much of an expo, really. I was looking to speak with Carol, the race director, she was talking to a guy, he looked like a runner? So I went ahead and got my packet, After I got my stuff I turned around and she'd disappeared! So I asked the guy she had been talking with where she'd gone. He pointed me towards her as she was now sitting down behind a table on the phone, ....finally chatted with her briefly about Sundays service. As I was leaving I realized the guy Carol had been talking to was Jeff Galloway, DUH! I've only got two or three of his books! Yet all I did was ask him where Carol went. As I was leaving I realized I really didn't have anything to say to him anyway, and it's best I didn't consume any of his time. However, I wish I'd been a little more observant! Seeing as how I pride myself in that skill I failed miserably!
Bib #253- I like it!! Does your race number matter?
I'll post a synopsis of my talk tomorrow Peace!

Notes and Taper oddities

Yesterday I just took a walk? Last night I felt like a race horse in the starting gate! So much energy! This morning the same thing...gads and gobs of energy. So off I went for a run. "Now it's important to not kill yourself, Mark" I thought. Just cruise. So a little four miler in 9:25's with one mile at 8:57. This was on W south so hilly it was.
Taper oddities? Why would my left quad be tight and sore? Crazy? The mind games! One minute I doubt myself the next I believe in myself.
I've pretty much worked out my talk for the Sunday morning runners worship service. I'll post the idea of it tomorrow for those interested. Today I'm loaded with errands, meetings, and going over the course to plan on where to have my Sweetie meet me for refueling.
Today's little four miler was a confidence builder. Seeing that I know breaking four hours will require guts, confidence is good! Peace!

Nice and Easy

Had a nasty headache yesterday. No way was I going to run! What with Swine flu and colds swirling about like the leaves in fall I opted to hunker down and rest. I slept well last night and woke up feeling a little washed out but better. Ran bunches of errands in town and came home with a strong desire to run.
I have been a bad boy today! When I was buying some items at the Dollar General I added some Rolos and a Coke to the list!!!! Oh, man! Did the Rolos taste good! Now I feel fat!
I decided to keep the taper a taper and only ran 3.31 miles today! I dressed in my "Marathon Outfit". Does that sound funny? Marathon outfit? Fav shorts, new singlet, Kayano 15's perfectly broken in, marathon finishers hat, dry max socks.
I'm basically ready. I just want to run the distance. I've been working on my talk that I'm going to give the runners that morning. I'll share some of it later but basically (obviously) I'll analogize running with the Christian life.
So nice and easy today-3.31/ 32:59/ 9:57's. Now...the Coke!! Peace! (I'm feeling fat)

Racing Ruminations

So the final week of taper begins. Marathon #5 is nearly here! I've got this goal in mind...to run under four hours. As I look back to previous marathons I see one glaring mistake and one recurring issue...fueling and cramping. I'm certain these are related! I will rely on myself for fueling. The mistake was to rely on the event to supply, don't do this! I've been using accelerade for several months and it seems to work well. I am using a hand-held bottle. I'll also use accel-gel. I plan on taking one every thirty minutes including one just before the race starts. Also, I will be taking salt tablets. Probably one every hour as that's how I've trained on my long runs. Sandy will be my crew, I'll get refills from her. My approach to this taper has been slightly different than last time. Still a three week taper, but less mileage! My body is definitely recovering! Lowering into the 25+ range has given me a chance to recoup.

The race strategy has to be aggressive, but the start has to be done right. I've been practicing this at the track. Here's what I know: I can run 14 miles at sub 9's. I have been able to finish long MP runs with a fast mile. The only questions are, "do I have the long runs?" Will those 19 mile trail runs pay off? I did walk a lot during them!? How will the weather be? (45 the low, 65 the high) How will I respond to the flats when the vast majority of my running has been on hills?

Finally, running is an integral part of my daily life. I have to run! For over 25 years I've been a runner. I've seen my times slow and that really doesn't bother me because truly my running isn't about times; but with that said the marathon is the one distance I think I can still post a PR ! Maybe my motive is the hope of a last hurrah? The breaking of new running ground! Posting a brand new PR! Proving to myself I'm not done in yet....plus it's fun!! I love a challenge! In my early years of racing I used to go into a race with three goals; ultimate, challenging, acceptable. I really don't do this anymore. My mentality has always been to go for the ultimate goal! If I plant any other goal in my head I may be persuaded, during the pain, to settle for less. So I'm going to establish my goal as 3:59.

Wish me good luck! By the way I'm on vacation!!!!! Peace!

Punt pass and kick!

Okay, it is simply perfect outside today! Sunny, 51 degrees, nice breeze from the North. I got out early and drove to the track. Had to stop by the church and let some of my fine young leaders into the church. They are putting on a "Neewalloh" party on the parking lot this afternoon. That's backwards for Halloween.

I hit the track with an "Oh, No!" Bunches of people there? What's up? It was the regional Punt pass and kick competition preparing to start. I saw one runner on the track, going the wrong way....so I said "what the hay!" I'll just weave through the folks....?

So it's my last track workout before the race. It is only for maintaining conditioning. Don't kill yourself! I wanted to experiment with going out faster. So I did. I didn't really experience problems with the folks. Some gave way to me, others didn't see me...I could of not run but I wanted this one. Finally the folks moved to the stands as their kids went onto the field. It was odd feeling like a hundred people were watching me every time I came around?!

The other runner and I began to converse every time we passed each other. She is training for the Bass Pro HM. She looked real strong. I asked her if she had a time goal. She said " I ran 12 miles in 1:50 so I want to break two hours." I said, "You'll do that easy!!" I also invited her to the 6:00am worship service where I'm the speaker.

I decided on a short effort today. Just keeping the cobwebs out! I did kick it in on the last mile for fun...and to show off! Lots of fat Dads in the stands! Yes, I have a mean streak!

Totals-8.01 miles/1:09:57/ 8:44's-the splits- 8:58, 8:45, 8:40, 8:51, 8:44, 8:50, 8:51, 8:06-

I did note that starting faster put me in a feeling of deficit for a while. If I could just find that happy median?

I am getting very excited about the race. It is a big deal to me. I have to take vacation time to run marathons so I can't run but around two a year. I am so ready to do it! The young lady running the wrong way ( maybe I was:)) asked me my time goal, I said I want to break four hours. I said it out loud! I have to be realistic about my goal. This will require me to break a barrier in me. My racing and training all point to the potential of beating the clock but what about me? Can I break the barrier in me?

As to what next, after Bass Pro. Depends on the result. Peace!

Street Modified Halfs

Hey, today makes one year I've been a blogger! I am so thankful I started this blog. I feel like I've made a bunch of friends, I know I've learned more about my sport, I enjoy seeing others succeed, and it is a great way to keep records of training. It can become somewhat addictive!
Today the rains came! The leaves are falling in a hurry! That does make for tricky running with the leaves all over the road, slickery and covering rocks, etc.
I was really wanting to do yassos but couldn't make the track so I did a one mile warm up and did 7x 1/2 mile with a 1/2 mile rest in between each half. I had to take the hills and dales so it was a pretty good work-out. Drizzled the whole way, strong south wind, about 60 degrees. Wonderful!! Rest day tomorrow!
8.0 miles/1:17:56/ 9:44's. I'm enjoying the taper!!!! Peace!