12/07 – Sunday – Decker Half Marathon – 13.1 miles – 1:57:48 (official)
12/08 – Monday – off
12/09 – Tuesday – oops missed class
12/10 – Wednesday – Stationary Bike – 30 minutes
12/11 – Thursday – Neighborhood w/ Cait – 10 miles (6 with Cait) – 120 minutes
12/12 – Friday – off
12/13 – Saturday – Long Run (Hills to Heaven, was RainCreek) – 16.7 – 164 minutes
Weekly mileage: 39.8 miles
Decker Half Marathon
I ran the Decker half marathon today, and about 1/3 of the way through it someone on a bike across the road yelled “Hi Mr. Watt”. Since I was totally out of it I said my obligatory “Hi” and continued on while wondering who the heck that was. A few minutes later Paul F. and a friend on their bikes caught up to me and asked me how I was doing. Still being out of it I assumed that Paul was part of the support staff typically made up of EMTs and was asking how I was because I LOOKED LIKE I WAS GOING TO COLLAPSE. I told him I was doing OK, and needed to get a gel packet shortly, which I did. He mentioned that he was here because Heather, his girlfriend, was running the race. Then he rode on. Well that still didn’t sink in right away. For the next few miles he kept riding around where I was running. I kept thinking that if he was still support staff (just who else would be there and not running) that he should probably stay in the same section of the race. Gosh, I’m slow witted when I run. Finally, yes finally, I realized that he was riding about 50 feet in front of me and I recognized Heather as a runner next to him. Then it all fit. He was riding his bike while Heather was running the race. With about 2 miles to go I caught up to them and said a simple hello and continued on. She was running with a friend as Paul was riding with her friend. At the end we finished only a few minutes apart. So I apologize to them for my being a total dunce, and it was nice to see them out there. I finished in 1:57:48 or 9:00/M.
Mile Time Total
01 08:09.26 0:08:09.26
02 09:12.97 0:17:22.23
03 08:32.25 0:25:54.48
04 08:33.45 0:34:28.45
05 08:47.00 0:43:15.45
06 09:04.50 0:52:19.95
07 09:06.14 1:01:26
08 09:13.60 1:10:39
09 09:39.51 1:20:19
10 10:00.00 1:30:19
11 09:29.22 1:39:48
12 08:42.87 1:48:31
13 08:34.62 1:57:07
HM 00:43.29 1:57:49
Running log week of 2008-11-30
11/30 – Sunday – off
12/01 – Monday – Neighborhood – 10 miles – 100 minutes
12/02 – Tuesday – Class – 5 miles – 60 minutes
12/03 – Wednesday – Stationary Bike – 30 minutes
12/04 – Thursday – off
12/05 – Friday – Neighborhood – 4 miles – 40 minutes
12/06 – Saturday – off
Weekly mileage: 19 miles
Running log week of 2008-11-23
11/23 – Sunday – off
11/24 – Monday – Neighborhood – 4 miles – 40 minutes
11/25 – Tuesday – Class – 5 miles – 60 minutes
11/26 – Wednesday – Stationary Bike – 30 minutes
11/27 – Thursday – off
11/28 – Friday – Neighborhood – 4 miles – 40 minutes
11/29 – Saturday – Class long run (St. Eds) – 10.1 miles – 89 minutes
Weekly mileage: 23.1 miles
New shoes
After the long run on Saturday I went into Rogue Training and bought another pair of Nike Structure Triax 11 running shoes – same color, same everything. A few minutes ago I calculated that the previous pair had about 385 miles on them. So it was a good time for their retirement. Anyways they were looking kinda dingy grey/tan as compared to the bight new spiffy white ones that are now on my closet floor. I felt that they also were less bouncy, and my knees were taking more punishment as a result.
Mt Bonnell long run
We started at about 7 AM on our 16 mile Mt. Bonnell long run. The weather was cool (about 50 degrees). I thought I had over dressed, but at the end I was glad I did – It kept me warm. I headed out with a bunch of people that included Terry, Richard, Nadia, and Terry’s friend Keith. However, as we ran the trail I again went out ahead, and was by myself for most of it. I don’t think I’m following my own comments from my last long run. I enjoy running with others, and what do I do – I go off by myself. I got to the top of Mt. Bonnell and Terry and Richard were about a minute behind me. I challenged them to catch me if they can. Well they could and they caught up with me at Mopac with about 5 miles to go. However, I again kept up my intense pace and again ran on ahead of them. I need to stay with the group. When we got to I-35 Keith was right behind me. I had heard his footsteps, but didn’t know who it was. Terry and Richard were farther behind. I was toast and Keith went on ahead, and I labored the last mile on very stiff legs to complete in 2:37:42. Keith has a Garmin and said it was 17.25 miles [not 16!]. This meant I ran at a 9:08 pace which included all my stops and the HILLS. Did I mention the hills!
Barb weekday run
I learned that Barb E., my first year’s marathon running buddy, was planning on moving, and for the past year her family has been in turmoil which has been very stressful for her. I asked if we could run together so on Friday we ran 10 miles in her neighborhood. I listened and was amazed at her emotional strength with everything that has happened to her family, and her. The time flew by and we completed 10.1 miles in 1:50. When you run with someone you share part of you. Not seeing their face you look ahead, but their voice and their presence is with you. You run with their essence, their spirit, and their inner being. I treasure the moments that we’ve run together. I wish her the best in her new home, and I will miss her dearly. Run on Barb, dear friend. Your finish line is only a turn away.
Running log week of 2008-11-16
11/16 – Sunday – off
11/17 – Monday – Neighborhood – 4 miles – 40 minutes
11/18 – Tuesday – Class (Marshes) – 5.5 miles – 60 minutes
11/19 – Wednesday –
11/20 – Thursday – Neighborhood – 4 miles – 40 minutes
11/21 – Friday – Ran w/ Barb – 10.1 miles – 110 minutes
11/22 – Saturday – Class long run (Mt. Bonnell) – 17.25 miles – 157 minutes
Weekly mileage: 40.85 miles (whew!)
LAB long run
The LAB long run is a loop course that is 3.5 miles around. We were told to do 4 loops. The first as warm up, the second and third at Marathon Goal Pace (MGP), and the last as cool down. My problem is that I don’t really have an MGP. So I lined up with Terry and Richard and many others with the 4:00 hour finish time which is 9:10/mile MGP. And we were off. The group seemed to be going out too fast for a warm up. They were doing 8:55/mile for the first two miles. Mile three was 8:33 – sheesh. However, I was keeping up and my breathing seemed under control. The fourth mile was 8:30 and I was right up with group but when we stopped for water after the first loop I left ahead of them and continued on by myself. [Note to self: Stay with the group. It’s more fun that way] Mile 5 – 8:27, Mile 6 – 8:37, Mile 7 – 8:39, Mile 8 – 8:24, Mile 9 – 8:19, Mile 10 – 8:33. After the two loops of MGP [which was rather fast but I just couldn’t seem to slow myself down] I started to slow down for the cool down loop. Mile 11 – 9:05. I was finally on MGP, but all of a sudden Terry and Richard caught up to me. Naturally I couldn’t let them go ahead [probably has to do with testosterone and my competitive streak] so I sped up and ran with them – BUT THIS WAS SUPPOSED TO BE A COOL DOWN LOOP – HA! Mile 12 – 8:56, Mile 13 – 8:44, Mile 14 – 7:46. We sprinted to the finish and my watch was 2:00:29 or 8:36/mile. Not bad if I say so myself, but this really wasn’t MGP – sigh. Afterwards my coach, Peri, said that I looked thinner which also made me feel good. Again the weight loss has helped with my running. Gotta keep it up.
Running class
Yesterday night’s running class was interesting. We had to run a mile at critical velocity, then rest for a minute, and repeat three times. I interpreted critical velocity as fast but not so fast so as to cause me to breath uncontrollably hard, that is, where I can’t catch my breath. I consider it balancing between controllable or uncontrollable breathing. Our coach said it was to be at our 15K pace or close to our 10 mile race pace. However, I didn’t run the 10 miler this past weekend, so all I could use is my 10 mile PR of 1:25 or 8:30/mile set a few years back. Yet when I ran yesterday I was doing about 8:00/mile. What was amazing is that I was able to do this reasonably. My three miles were 8:07, 7:59, and 8:03. The big question is could I keep it up. I don’t know, but I was impressed with my current performance. I have to thank my training and my weight loss.
