With two weeks to go until race day I have reached the taper period. The taper period is the time when a runner let's their body recover from the rigors of training so that legs will be fresh for the targeted race. The running schedule of an athlete during the taper varies as people have different philosophies. I am coming off of my second left ankle injury of the training season so I will eliminate all speed work from my workouts for the next two weeks.
So what has brought me to this point?
I started base training for this race in October (more on this later). Since then I have logged hundreds of miles, worn out two pairs of shoes, and endured tempuratures as low a 5* below zero. You may have followed along by reading my updates over that time. My high water mark for weekly mileage was 42. My fastest mile turned out was in the low 6 mins. Over that time I have dropped 12 pounds.
Catching up on the last two weeks...
I have had a strange couple of weeks. I worked in a cross training day on a bike on Monday, April 7. Followed that we 3 days of 5-6 miles then finished up with a five miler and six miler on the weekend. A blast of cold air moved into the area on that Sat and Sun and I just was mentally in tune with running in the cold those days. I ran those weekend miles too fast and paid for it later.
Monday, April 14 was a rest day. I followed the rest day up with interval training on Tuesday (intervals are speed training that involve periods of running slowly followed by bursts of speed). I woke up on Wednesday with a little discomfort in my left ankle. I mowed the lawn Wednesday night which takes about 1:30 to finish. My ankle felt worse on Thursday. No running for me on Thursday or Friday. Saturday I was scheduled for my last double digit run on my training schedule! I went out for my run with a starting temp of 57* and spitting rain. I logged 11 miles in 1:33. The run gave me a lot of confidence that my training went well and leaves me happy to begin my taper!
Sunday, April 20, 2008
Tuesday, April 15, 2008
Keeping us entertained!
Parts of the greatness of the Minimarathon event are the fan support and the entertainment along the race course. As a runner you can be instantly recharged by a spectator saying "Good job runners, keep it up" or a band playing a classic song. I am fortunate to work with one of the acts that perform on race day. My colleague Greg is a member of a group called "Sign On The Door." He was kind enough to share with me his thoughts on performing on race day. I hope that, like me, you enjoy seeing the race from another perspective.
During how many Indianapolis Minimarathons have you performed? will you be there in 2008?
This will be our third year to perform at the mini. It's an amazing event and we love playing it.
Are you always at the same location? If not, which spot has been your favorite? where will you be in 2008?
We have been the past two years (13th and Main St. in Speedway). I hope to be in the same spot this year. It's fun to watch all of the people turn the corner and come down Main St.
How long do you play from the time the first runner passes until the last walker goes by?
It usually takes about an hour to an hour and a half.
Which songs do you play that get the best reaction from runners and spectators?
Any good Pop/Rock sing along song works well. They seem to like our country version of AC/DC's You Shook Me All Night Long. Neil Diamond stuff goes over well too.
What is the strangest thing you have seen during a race?
Someone (One of my friends) fell over a traffic cone while they were waving as they ran by.
What is it that you like about playing at the race?
The people. It's amazing to see so many people. Besides how often can you say that you have played in front of 30,000 plus people.
Will this be the year that I narrowly edge out a Kenyan for the big win?
I'm sure it will be a photo finish... ?????????
During how many Indianapolis Minimarathons have you performed? will you be there in 2008?
This will be our third year to perform at the mini. It's an amazing event and we love playing it.
Are you always at the same location? If not, which spot has been your favorite? where will you be in 2008?
We have been the past two years (13th and Main St. in Speedway). I hope to be in the same spot this year. It's fun to watch all of the people turn the corner and come down Main St.
How long do you play from the time the first runner passes until the last walker goes by?
It usually takes about an hour to an hour and a half.
Which songs do you play that get the best reaction from runners and spectators?
Any good Pop/Rock sing along song works well. They seem to like our country version of AC/DC's You Shook Me All Night Long. Neil Diamond stuff goes over well too.
What is the strangest thing you have seen during a race?
Someone (One of my friends) fell over a traffic cone while they were waving as they ran by.
What is it that you like about playing at the race?
The people. It's amazing to see so many people. Besides how often can you say that you have played in front of 30,000 plus people.
Will this be the year that I narrowly edge out a Kenyan for the big win?
I'm sure it will be a photo finish... ?????????
Sunday, April 13, 2008
Across the pond...
While most of us in the US were sleeping this morning the London Flora Marathon took place. One of the most exciting distance runners to move up the ranks is Ryan Hall. He toed the line this morning with a deep field of elite marathon runners. Ryan made his debut at the marathon distance at the same race in 2007 with a 2:08. Today, in his third career marathon, the US Olympic Trials winner finished in a fast 2:06:17. That speedy time was good for 5th with 3 competitors finishing the 26.2 mile course in 2:05:xx and another finishing 1 second faster than Ryan's time. The field boasted the fastest finish of any marathon ever!
Ryan Hall
Ryan Hall
Friday, April 11, 2008
Redlegs Run for Home 5K
My brother, Stan Jr., mentioned in passing that he wanted to start training for a race for this summer. Anyone who knows me knows that is the kiss of death and that you will be bombarded with info about training until you curl up in a ball and cry for mercy. So I immediately sent him a packet of info from Runner's World with tips for getting started, the right gear, running plans, etc. And I scoured the internet for a Cincinnati race calendar. What I came up with is the Redlegs Run for Home 5K. I promptly told my brother, in my best drill sergeant voice, that that is the race we will be doing.
The race is as mentioned a 5K (3.1 miles) and will take place downtown Cincinnati with the finish line being on the field of Great American Ballpark. The date for the race is Saturday, June 7 and the start time is scheduled for 9:00 a.m.
When I talked to my dad the other day he said that Stan is keeping up with his training and put in a couple of miles on a walk early that day! I'm looking forward to doing this event with him. We used to play softball together a couple of nights a week up until I moved out of the Cincinnati area. This will give us a chance to compete together again.
There is also the option of a "team challenge." We can participate in the team challenge if we get two more runners. If you have ever thought about running or start thinking about it because of this post then check out a plan for beginners: walking or running. Let me know if you are interested in joining us for a morning of exercise. As a pot sweetener, each registered participant gets a ticket to the June 11 Reds home game.
Tuesday, April 8, 2008
Why do I run?
Below is a video from the Children’s Tumor Foundation that demonstrates how your support benefits nearly 2 million people worldwide that are affected by Neurofibromatosis. I hope you’ll please take a few minutes to watch the video and perhaps be as motivated as we are to support The Children’s Tumor Foundation.
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Saturday, April 5, 2008
Today's run...
This week I have taken things a little easy as I felt like there might be some overuse issue building in my legs. I ran a 4.5 mile, easy pace run on Tuesday. The next day I ran a 7 miler at an easy pace. When I finished that run my knees felt a little off. Because of that feeling I took Thursday and Friday off from running.
Today, by far the best weather of the year so far, I was scheduled for 16 miles. I saw the girls off this morning on their spring break trip to Syracuse then rested a bit before heading out for my run. The temp was 57* and sunny when I left. I liked the way the sun felt. I've missed the sun! I wore shorts and a t-shirt. A far cry from the outfit that I had on last Saturday (see Sam Costa picture). The sun is my firend, and my enemy. I ran the first 11 miles very solid. About 12 miles in I stopped at Speedway to grab a Gatorade and some M&M's. I pounded the M&M's and half of the Gatorade then continued on. I finished the final loop of my 3 loop course and headed in for an ice bath. Believe it or not I was looking forward to soaking in ice. Now I am getting ready to go devour some mega calories (a perk of burning 2000).
Today, by far the best weather of the year so far, I was scheduled for 16 miles. I saw the girls off this morning on their spring break trip to Syracuse then rested a bit before heading out for my run. The temp was 57* and sunny when I left. I liked the way the sun felt. I've missed the sun! I wore shorts and a t-shirt. A far cry from the outfit that I had on last Saturday (see Sam Costa picture). The sun is my firend, and my enemy. I ran the first 11 miles very solid. About 12 miles in I stopped at Speedway to grab a Gatorade and some M&M's. I pounded the M&M's and half of the Gatorade then continued on. I finished the final loop of my 3 loop course and headed in for an ice bath. Believe it or not I was looking forward to soaking in ice. Now I am getting ready to go devour some mega calories (a perk of burning 2000).
The week of 32
On Tuesday I turned 32. Birthdays aren't a major thing to me but I do stop to reflect a little about my life to date. I feel pretty good about where things are at for me in my life. Since this blog is primarily dedicated to running I will stick to where I am physically for this entry.
An easy number to start with is 10. I go back 10 years to when I was 22. I was a senior in college with about 2 months left until graduation. My birthday always fell at midterms for spring quarter. I was probably in the best shape of my life at that time. It didn't hurt that I had 2 hours a day, every day to workout. I spent time in "The Pit" which was the no frills weight room in the basement of the old gym. There was a brand new nautilus center in the Shoemaker which we used sometimes but for serious workouts it was always the pit. My running at the time, which was mostly without planning, took place on the track in Varsity Village or inside the Armory. I went from a 140 pound freshman to a 175 pound senior and could bench press 225 by the time I graduated (2 years later maxed out at 255). I was in great shape then. To be honest I am catching up. I am actually a little lighter now but that is because I don't carry as much muscle.
Varsity Village (then)
the Armory
Another number is 40. No, not looking ahead to 40 years old. 40 pounds that I have dropped since I started running at age 29. No more Dorritos for breakfast. I still eat a lot but now it is much better choices and I burn calories fast.
There are so many numbers that I can reflect on and have thought about. Memories of family and friends. Good times and bad. It always makes me feel like I don't do a very good job of keeping in touch because, well, I don't. But I do think about the people who are important to me a lot. Thanks to all of you for contributing to 32 great years!
An easy number to start with is 10. I go back 10 years to when I was 22. I was a senior in college with about 2 months left until graduation. My birthday always fell at midterms for spring quarter. I was probably in the best shape of my life at that time. It didn't hurt that I had 2 hours a day, every day to workout. I spent time in "The Pit" which was the no frills weight room in the basement of the old gym. There was a brand new nautilus center in the Shoemaker which we used sometimes but for serious workouts it was always the pit. My running at the time, which was mostly without planning, took place on the track in Varsity Village or inside the Armory. I went from a 140 pound freshman to a 175 pound senior and could bench press 225 by the time I graduated (2 years later maxed out at 255). I was in great shape then. To be honest I am catching up. I am actually a little lighter now but that is because I don't carry as much muscle.
Varsity Village (then)
the Armory
Another number is 40. No, not looking ahead to 40 years old. 40 pounds that I have dropped since I started running at age 29. No more Dorritos for breakfast. I still eat a lot but now it is much better choices and I burn calories fast.
There are so many numbers that I can reflect on and have thought about. Memories of family and friends. Good times and bad. It always makes me feel like I don't do a very good job of keeping in touch because, well, I don't. But I do think about the people who are important to me a lot. Thanks to all of you for contributing to 32 great years!
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