Watt's Running

Austin Marathon Training Program 2008 : Tues 5:45 PM Beginner at Anderson HS. Remember this is just great exercise and that I’m only going to run the half marathon. I’m retired from full marathons, and I doubt that I’ll be running any races leading up to it either. On a second note, my son, Matthew, is beginning to prepare for his first marathon and I will do anything, yes anything, to help him complete this goal.

Our running class met this Thursday for dinner. We ate at NXNW which is a microbrewery near to home. Two of my four running buddies were there. Celeste bought me a beer and Glenn told stories about going out too fast. It was fun to recount the experiences of running the marathon with many of them. Each person had a different adventure and fought their own battles. I looked at my time and compared it to the others. Even though I thought I was at the very back of the pack during the marathon, I now see that my time was about in the middle of all the people in my class. It still doesn’t change my mind about retiring from running the marathon though.

time pace
3:40:41 08:25 Robert Williams
4:21:28 09:59 Glenn Kohfield
4:27:22 10:12 Tania Lincoln
4:29:02 10:16 Brad Talkington
4:31:12 10:21 Shambra Speckmiear
4:33:13 10:26 Jay Newman
4:34:56 10:30 Lisa Tsai
4:36:24 10:33 Celeste Domsch
4:38:58 10:39 Christopher Lion
4:39:49 10:41 Heather Mitchell
4:45:05 10:53 Justin Lincoln
4:48:29 11:01 Brian Watt
4:58:40 11:24 Sarah James
5:16:41 12:05 Michael McFarland
5:17:59 12:08 Praveen Nuthulapati
5:25:30 12:25 Aimie Black
5:32:39 12:42 Jan Daley
5:35:02 12:47 Murali Narasimhan
5:40:30 13:00 Tiffany Hepner
5:41:22 13:02 Trisha Porter
5:58:26 13:41 Lorrie Council
6:59:09 16:00 Darshana Gore
3:46:08 08:38 Joe

For class this week we were to do Ruth’s Ladder. This is 600m @ 10K pace, 400m recovery, 400m @ 10K pace, 200m recovery, 300m @ 5K pace, 100m recovery, 200m @ 5K pace, 200 recovery, followed by 2 minutes rest, and then do it all over again for a total of three times.

I thought I did quite well even though I felt like a klutz with my right foot making a flopping sound.

First we did our exercises. Then we had to run a 2 mile (8 laps of the track) time trial. I completed it in 15:13 [plugging this into the McMillan calculator it says I could finish the marathon in 4:00:49 at an 9:12 pace – only in my dreams because I’m considering something more like 4:30]. There are about 30 people in my class. I think I was in the top 5 finishers. I had planned on taking it easy, but you know me – when given a challenge I just can’t back down so I ran my “little” butt off. The first mile was 7:14, and the second was 7:59. It took everything I had to run all of it and not drop back into a walk which I thought of countless times as I was struggling to run and breathe. Afterwards I was just dripping in sweat and I had to go to the porta-potty since my system was all stressed out. I know, I know, that’s too much information. As a cool down we ran 2 miles in the neighborhood around Anderson High School. After foot drills, class was over.

I signed up yesterday for the 2008 Austin Marathon course from Rogue Training Systems. It will start Labor Day weekend (9/3/2007). I will be taking a beginners course because I just want the exercise and not all the pace pressure. I also plan on running the Austin Distance Challenge, but again at a more relaxed pace.

We had class tonight. We warmed up with a 1.5 mile run on the road near the school. Luckily we didn’t have any drills. Then on the track we ran 1000m at 10K followed by 400m slow jog recovery, and did that five times. My 1000m at 10K were 4:58.67, 4:55.99, 4:47.25, 4:43.66, and 4:47.16. When done I cooled down from 1 mile. At the end I was exhausted, but was happy with my results.

We had it easy tonight which included a 1 mile warm up, then 4 miles at half-marathon-pace (whatever that is for me now, I don’t really know), and then 1 mile cool down. I am very appreciative that Karen S., the coach, let me join this group. I’m the only one she let in from the short course. There were many people in class whose faces I recognize but whose names I’m at a loss. It’ll take me some time to get them figured out. For the 4 miles I really didn’t push it, but when I got near the 2 mile mark I thought I’d give a try. So although I was worried about my left hamstring I did the best I could. When I got done in 34:40 (8:40/M) I was happy and getting back to my car I felt so good that I could run and enjoy myself that I got chills. It was a good thing, a very good thing.

I just signed up for my next marathon course with Rogue Training Systems. The first class for me is next week on Tuesday November 7, 2007, and the AT&T Austin Marathon is Sunday, February 18. 2007. I will be joining the existing marathon course that began in September, but since I’ve just completed the Chicago marathon they think I can jump right into the middle of this training. I’ll keep you posted as to what takes place. I’ve got to be stupid to keep doing this, but somehow I find it fun in a cruel sort of way. Wish me luck.

I skipped my running class tonight. I’m trying to heal my ankle.

Class was over at Austin High School’s track. We ran over from RunTex about 1 1/2 miles. We had to run 2 miles of straights and curves. This means we run the 100 yard straight at our 10K pace (or fast), then the 100 yard curve at a recovery pace (or slow) for a total of 2 per track loop and a total of 8 loops for 2 miles. I’m still unable to catch my breath in this heat. Most people are faster than me and only a few are slower. Typically my straights were 26 seconds and curves 38 seconds. Using the MacMillan calculator the 10K pace would be 8:30/M which should be my marathon Goal Pace (MGP). Once done I ran back slowly to RunTex. I did the best I could. I just can’t go faster anymore. I wonder if it’s now my age or it the typical Austin summer heat. It seems to be my theme this course, that is, everything is so much tougher and I’m trying to relax and enjoy myself.