See Burt Run

Myrtle Beach Marathon 2011 Part 1

2011-03-06T09:18:00.000-08:00

Never in my life have I experienced such a wide range of emotions in such a short period of time. From pain and emotional despair, to elation and an overwhelming sense of achievement, all within a few minutes of each other. This is how I would describe the last few miles of my very first marathon.

I set two alarm clocks for 4am, but neither were needed, as I awoke at 3:30 ready to get started. I walked out on the balcony of the hotel, to check out the weather. As expected it was perfect. Except for a little wind, that would be a huge factor during the race. I then prepared a bowl of instant oatmeal and drank a sport drink. I had everything laid out from the night before. I covered myself with bodyglide, taped my left foot and I was ready to go.

I made my way to the front of the hotel to catch the shuttle for the one mile ride to the starting line. To my amazement there were runners everywhere. I was really getting excited. The wait for the shuttle and the ride, took a lot longer than I expected. Therefore I arrived a little later than I expected. I was in line at the portajohns as the "National Anthem" was played. I then rushed to the starting line, found a starting spot around the 4:30 pace. In hindsight, I wished I had moved a little closer to the front.

I will break down the actual race into sections in post to follow.

All Packed Up

2011-02-18T07:47:00.000-08:00

Everything is packed. ( I hope ) Just waiting for Cindy to get off. Then we head to Myrtle Beach.

Marathon Week

2011-02-16T09:34:00.000-08:00

Bib #170. Yes, I received my bib number for the Myrtle Beach Marathon. I have completed the training, and made all the plans for my trip to Myrtle Beach. Physically I feel much better than I thought I would at this point. It seems the Furman plan was very effective in getting me to the starting line healthy. Only after this Saturday will I know how conditioned I am. I completed a 22 mile long run in 3 1/2 hours, and felt pretty good. So barring a major mishap, I feel confident about finishing the 26.2 .

I still have not completely committed to a pace, which I'm sure is not a good thing. I trained for a 4 hour marathon, and all the charts say I should be able to do this. However, I really cant imagine how I might feel running this pace, after I hit the 20+ mile area. Logic tells me to just go out, run easy and enjoy my first marathon. However, I think I may be to competitive to carry out this plan.

Anyway, its almost time. The weather looks great. My training went great. And I'm stoked. Hopefully, this time next week, I will be a marathoner.

Ryan Hall - Training for Speed: Ryan's Track Workouts

2010-11-22T19:10:00.000-08:00

Run Like A Nut 10k

2010-11-12T17:20:00.000-08:00

My Marathon training plan called for a 6 mile tempo run this week. It worked out just perfect to replace the tempo run with a 10k race. My son suggested we run the Run Like A Nut 10k. This would be his first 10k. We also meet some other family members, one who was running her first 10k. And another, running his first half marathon. So needless to say, there was lots of excitement.

My marathon plan suggested an 8:20 pace, so my goal was to run the 10k close to this pace. I had in mind running the first half a little slower, then depending on how I felt, pick it up the last mile.

I told my son the pace I intended to run. He stated that he wasn't sure he could do that, but to do my thing and he would try to keep up.

I started near the back of the pack, as I normally do. It was very slow the first mile as I made my way through the traffic. Just as we began, a young boy tripped and nearly got ran over. Im very thankful he wasnt seriously hurt. According to my Garmin, I finished the first mile in 8:44.

The next 2 miles I hit my time almost exactly. 8:19 and 8:28 respectfully. I was really thrilled that my son was able to run right with me up to this point. I also found my self running with a group of 4 people, for both miles.

I normally dont drink anything in shorter races. However, I decided to grab a cup of Gatorade at mile 4. The main reason was to get the feel of drinking out of a cup during the marathon. Mile 4 was mostly up hill. This combined with the Gatorade stop, left me running mile 4 in 8:28. Still close to my 8:20 planned pace. But the best part was that Wayne was still running right with me.

As planned, I decided to pick up the pace a little the last mile. I still felt really good, and crossed the finish line in 50:06. As soon as I finished, I looked back and Wayne was crossing the finish line. Only a few seconds behind me. We gave each other a fist bump and walked off into the crowd. Wayne mentions now, that he would like to fun a half marathon. This makes me really happy, and I hope to run that with him as well.

After running, we went to the South Carolina- Arkansas game. The game really sucked, but even that couldnt put a damper on a great day.

Recap of Week 3 Furman FIRST training

2010-11-09T11:17:00.000-08:00

I completed all three of this weeks key workouts. Due to some discomfort in my left knee, I decided not to do any cross-training, other than some walking. I dont think it will have much affect this early in the training. I suspect a slight case of runners knee. Hopefully with some stretching, ice and ibuprofen, it wont get any worse.

Here is a recap of the key workouts.

Speedwork: 10 min warm-up. then 4x 3min@ 7:10 pace with 3 min Recovery between. 10 min cool-down, Windy again, messed with pacing. 7:09, 6:57, 7:12, 7:20.

Tempo run: 2 miles easy, then 3 miles @ 8:20 pace, one mile easy. Very windy again, splits 8:22, 8:24, 8:15. Left knee still feels a little funky. Put some ice on after running.

Long run : Due to heavy rain, I did this on the treadmill. 10 miles on the treadmill @ 9:35 pace. Felt ok, a little stiffness in left knee, Iced after.

Ryan Hall - Get Loose: Ryan's Morning Stretches

2010-11-09T07:38:00.000-08:00

Week 2 of Marathon Training

2010-11-04T09:50:00.000-07:00

Week 2 of marathon training is complete. I completed all three key workouts. Plus one extra 4 miler and 2 bike rides. I still have a little discomfort in my left knee. I suspect runners knee. I have been doing extra stretching, especially for the calves. I hope this helps, as I fear the knee could get worse as my mileage increases.

I have decided to run a 10k on this Saturday. I will substitute it for my temp0 run. The tempo run calls for 5 miles @ 8:20 pace. Plans are to run the 10k at this pace. My son is also doing the race, I look forward to running with him.

runningwarehouse

2010-10-27T09:38:00.000-07:00

2010-10-24T22:18:00.000-07:00

Well I completed the first week of marathon training. I actually began on Sunday, because I knew the with the work week I had coming, it would be difficult. The plan called for 8 miles @ 9:38 pace. I ran the 8 @ 9:25 pace. I must do better at pacing myself. I can get away with it now, but as the miles increase, those faster miles may cause problems.

The next running session involved 6x 1 minute fast, with 3 minutes recovery. This was a little more difficult than I anticipated. I ran the intervals at an average pace of 7:03. Including warm-up and cool-down, I covered 4.13 miles in 37:02.

The third key run was a tempo run. 2 miles easy, then 2 miles @ 8:20 pace. Finishing with 2 miles easy. A total of 6 miles in 57:08.

I also did 2 bike rides as cross-training sessions. The Plan called for 3, so I came up one short. Gotta do better, as I'm sure these are a key to the plans success.

Overall, I fell pretty good. I have been putting more effort into stretching. This has been a weakness for me. With the aggressive paces I will be running, its a must do.
1 week down, 17 more to go.

First day of marathon training

2010-10-17T12:29:00.000-07:00

First run of marathon training. Beautiful bright sunny day. Plan called for 8 miles @ 9:38 pace. Found myself running a little faster at times, because I was rested I suspect. 8 miles in 1:15:16 or 9:25 pace. Heart rate climbed slightly near the end to around 145. Still not to bad. Walked Gracie for mile and half after.

Marathon Training Plan

2010-10-16T20:52:00.000-07:00

Training begins for the Myrtle Beach Marathon. I will be using the f.i.r.s.t. training plan. This will require only three days per week of running. It will be complimented by three cross-training sessions as well. I intend to give, at least weekly updates, on the blog.

15 seconds of fame

2010-03-28T18:53:00.000-07:00

I recently had the opportunity to attend a running clinic sponsored by Mcleods sports medicine. I received some great stretching advice, examination by a physical therapist, and video gate analysis. Which revealed that I have a neutral and efficient gate. Who would have thought that?
While just hanging out, I was asked if I would mind doing an interview. I actually thought the young lady meant she was doing some type of survey. Next thing I know, she is clipping a microphone to my shirt, and telling me not to pay attention to the huge TV camera. So, I was on the local news, getting my legs examined by a physical therapist, and speaking briefly on TV. I have proof. Check out the video.

2010-03-19T04:39:00.000-07:00

Well better late than never. Back in January I was debating if I should run the Mcleods half marathon. My excuse for not running it was the weather forecast(predicting 18f at race time). I was also experiencing some soreness in my left calf, which I will elaborate on later. I procrastinated as long as I could, and finally signed up on the last day for online registration. I also have to give some props to Ashland Dave, as I made my final decision while listening to his "Running In The Center Of The Universe" podcast. I dont remember his exact quote, but it said something to the effect of, " you cant get a finishers medal unless you get to the starting line. That was just enough to push me over the edge.
Now to the race. It was actually a little warmer than expected, 23f insted of 18f. To be perfectly honest, after the first mile, I never thought about the cold. My goal was to run a sub 2hr half, which meant I needed to run around a 9 minute per mile pace. So I started at the back in an effort not to get caught up with the faster runners and go out to fast. It turned out well, however it took a little time to get through some slower runners and walkers.
I set my Garmin for 1 mile splits and quickly found my 9 minute per mile pace.The splits where as follows.

mile 1 9:02
2 8:56
3 9:09
4 9:01
5 9:04
6 9:11
7 9:00
8 8:57
9 8:59
10 8:58
11 8:51
12 8:52
13 9:08

As you can see, I was pretty close to the 9 min per mile pace through out. With mile 11 and 12 being my fastest. I really felt strong after mile 12 and was planning on picking up the pace a little for the remainder of the race. However, I didnt realize most of it was on a single track trail. I didnt mind running the trail, I just could not find a rhythm when I got off road.
I finished the half in 1:58:10, and actually felt really strong throughout.

However, I am now nursing a sore left calf, that wont seem to heal. I have cut my mileage way back, and have really been focusing on stretching. Hopefully I can get that behind me, and focus on the next race, which has yet to be determined.

A look back

2010-01-03T19:05:00.000-08:00

Did I ever mention that I am a statistics nut. Im not sure if I could even run without my Garmin anymore. I love to keep numbers on everything, heart rate, pace, elevation, weather, ect. ect. ect. So I thought I would post some of the more relevant ones.

Weight

Jan. 1 2009 198lbs
Jan. 1 2010 188lbs
net loss -10lbs

number of runs

2008 139
2009 170

total miles

2008 333.6
2009 752.9

Total time running

2008 40:30:40
2009 126:32:14

Avg distance

2008 2.4mi
2009 4.4mi

avg pace

2008 9:33
2009 10:14
calories burned

2008 37678
2009 105969

To be completely fair, I was doing a lot of weight lifting in 2008, and only a little running to keep my weight in check. However, in an ironic twist, I found that I enjoyed the running much more. Now I spend less time in the gym and more time outdoors running.
Good luck and good health to all in 2010.

Merry Christmas

2009-12-17T18:35:00.000-08:00

Only about a week until Christmas. I have had some time off work and have gotten in some good runs. I have had some tempo runs at around an 8:40 pace, which would get me well under 2 hrs for the half. I feel as though I'm in fairly good shape, having done nearly all my scheduled runs in the 14 or so weeks of training. Now the next step, I actually have to sign up for the race. I have put it off as long as possible, but Jan 9 is really near.

Hope everyone has a very Merry Christmas.

Update

2009-11-23T14:27:00.000-08:00

Why dont I seem to want to take the time to update this blog. It was suppose to be sorta like a journal. Something I could look back on and see how my running progressed or regressed. So far all I have recorded are a few snippets of how things have gone. Im happy to say, my running is going much better than my blogging.

I am currently 10 weeks into a 16 week half marathon plan. If all goes well, I will be running a half in early January. The most difficult part thus far, has been juggling workouts with my crazy work schedule. Sometimes doing tempo and long runs much to close together. However I do feel pretty good most of the time. It has kinda been a trial to see if I can manage marathon training with my work schedule. The jury is still out on that one. But running a marathon is still my ultimate goal as far as running goes. Hopefully not to far in the future.

New found respect for trail runners

2009-08-03T07:33:00.000-07:00

I have always enjoyed getting off the asphalt as much as possible. In fact, probably about half my mileage is done on grass or well groomed trails. It seems to break up the monotony of running on the streets. Plus, no dodging of cars, with crazy drivers behind the wheel. Most of whom think its perfectly acceptable to drive 55 mph through a residential area. So when I found out that the 5k I was gonna be running, was actually a cross country race, it didn't concern me.

The temperature wasn't bad for this time of year, though it was humid. And it never crossed my mind that the 3 inches of rain the day before would be a factor. I was thinking, " I like trails, and its only a 5k. But I soon learned, running on wet trails is a whole different ballgame. And a game that I knew little about.

I had a good plan, I was gonna run the first 2 miles at about a 8 min per mile pace. Then turn it up a notch the last mile. It was a good plan, but you know what they say about the good plans of mice and men.

Did I mention that I dont have trail shoes ? Or that my old 2140s were soaking wet before I ever got to the starting line. That may be why the crowd was so small for this race. The majority of the runners were at least half my age. I guess all the old folks said " I will just sit this one out. "

In spite of the mud, wet grass and a slightly twisted ankle, I did have a lot of fun. It was another chance to run with my Son. And because of the small turnout, I was able to finish 2cnd in my age group. And yes, there were more than 2 people in my age group. Not many more though. lol

So I have learned a couple things. I need some trail shoes, and a bad day of running, still makes for a great day.

Florence Track Club Cross Country 5k

splits

Mile 1 8:07 pace
Mile 2 9:13 pace
Mile 3 9:19 pace
.15 8:18 pace

27:05

Time to say goodbye

2009-07-17T17:32:00.000-07:00

I have been using Nike+ for well over a year now. While it get its share of criticism, I think for the price of 29 dollars it does quite well. It certainly has its place in the running world. However, it is not quite accurate enough for me anymore. Thus I have ordered a Garmin 305. Goodbye Nike+, we had some good times together.

Bring home the hardware

2009-07-04T16:49:00.000-07:00

Well, I have finally figured out how to win a medal in a foot race. Keep running and get old. I ran the Spirit of Florence 5k, On July 4th, and finished second in my age group. I finished in a not so blistering time of 24:20. However only one other person over the age of 45 was ahead of me. The weather was about as cool as it gets for July in South Carolina, 72 F at the start. I had the chance to run once again with my son. He beat me again , but by a much smaller margin this time. I told him to watch out, old people can sneak up on you. He finished third in his age group.
It was a great 4th, and one I'm sure I wont forget.

Until next time,

Burt

Worlds Worst Blogger

2009-06-27T17:54:00.000-07:00

I don't think there is an award like this,if there were, I'm sure I would be in the running. (pardon the pun) My running has been much more consistent than my blogging. I have been getting in four runs a week, and throwing in a couple trips to the gym, just for good measure. My Shins have been much better. I would like to increase my mileage a little, but that dull ache in my lower legs says " easy boy. " My 2140s have about 300 miles on them now, maybe time for some new ones.
Im planning on running another 5k with my son on July 4th if all works out. Another chance for him to outrun the old man. Im looking forward to it.
Though I havnt committed to it, if all goes well, I hope to be running Myrtle Beach in February. I havnt decided for sure if it will be the marathon or the half. I will decide by October in time to begin training. I would love the run the full, Im just not sure if my legs will hold up for the training. If I can get my mileage up my October, without injury, I will give it a go.

Until next time

Burt

Just finished Mecleod Medicine 5k

2009-03-21T09:02:00.001-07:00

There was nothing special about this race, just another 5k that pops up all around this time of year. However I do love to run every one of them. Though Im just the shadow of the runner i was 15years ago, I havnt lost the passion. This race I was expecting to be about 6 slower than my Pr set in the mid 1990'3. Mind you I was 15 years younger and 20 pounds lighter. But I havnt really trained for a 5k. I have been just getting the miles in slowly, trying to nurse my sore shins.
Even though I had to work until midnight, friday, and then work again Saturday. I felt it was worth the extra effort to run this one.
Why, Becuase it was the third time in the last few months that my son has asked me to run one with him. And he is realy enjoying running, but the impact it has made on is life, is just short of incredible.
Hopefully I will get the offical results, and my sons permission to post the changes running has made in his life. And what this first oppratunity to run a race with him ment to me.

until later Burt

Im still here

2009-03-04T06:28:00.000-08:00

Just a quick post, to remind me, that I need to post every once in a while. I have been running, just not blogging. Somehow I just cant seem to find the time to do everything I want. But I promise I will do better, at least post more often.

Carolina Blizzard 09

2009-01-20T08:23:00.000-08:00

Just to prove that we Southerners are just as tuff as you Northern folks, I will brave the Carolina Blizzard of 2009, for three miles. I will let you know later how I managed these brutal conditions. Note the picture of my house, covered with one inch of snow and up to two inch snow drifts. lol

Lofty goals

2009-01-05T15:53:00.000-08:00

I have such lofty goals for 2009. Only problem, my legs aren't quite as ambitious. I'm once again dealing with shin pain, and slight heal pain. I'm sure it has to do with tight calves. So I'm only running every other day, stretching and doing my shin exercises. Hopefully, I will soon shed this, and once again build mileage slowly. My wife promised me a new mustang for Christmas, I finally took a picture of it.

My shins hurt

2008-12-31T10:42:00.000-08:00

Ive done what I thought were the right things. Increased my mileage slowly, no speed work, kept off pavement and asphalt, iced my legs after almost every run, yet my left shin aches. Its not a serious pain mind you, but when you have had this problem before, any pain makes you take notice. I have taken a couple days off so far, done extra stretching, and it feels a little better. I think I will run a couple easy miles (with my fingers crossed), just to see how it feels.

Happy New Year !!!

Rediscover the Joys of trail running

2008-12-17T16:23:00.000-08:00

I had forgotten how much I enjoyed off road running. Dodging limbs, pine cones and mud, instead of cars and trucks. Just me and the ducks,geese, and rabbits. Though I haven't seen any, there is even a sign that says beware of alligators.
I had forgotten how fast time flys when you are concentrating on each step. And no looking over my shoulder to make sure some nut driving 50 mph through the neighborhood is about to hit me.
Though I'm sure I will be pounding the pavement again, I will definitely be looking forward to my jaunts around the lake.
above is a picture I took just off the trail.

Moonlight Run

2008-12-03T10:38:00.000-08:00

Because of crazy hours at work right now, I have been relegated to a nocturnal runner. I actually have done most of my running in the past at night. It was usually to escape the summer heat in South Carolina. Believe it or not, I have bought some cool weather running cloths. Running tights, gloves, and a beany. It has been kinda nice, no cars to dodge, didnt even see any dogs. Some folks still had their Christmas lights on, that was a nice touch. Midnight running, not so bad.

Changing running gait

2008-11-14T07:59:00.000-08:00

Im about half through reading the “Chi Running” book.. Though I don’t think I will ever completely become a ,“Chi” runner, I do think practicing some of the techniques will make me a better runner. I think most of the concepts revolve around sound running techniques, though I sure there are plenty of experienced runners who would disagree. I believe concentrating on better posture and relaxation have made me a better runner.

As someone who has to battle with lower leg pain constantly, I was intrigued by the promise of running injury free. I said what the heck, I will give it a try. So, as I write this, I’m about half finished the book, and have, sorta half hearted, tried to incorporate some of the techniques. Mostly, the ones about posture, and relaxation. As a lifelong hill striker, Im not sure I will ever convert to forefoot running.

One section of the book has really gotten my curiosity up. The book claims that a runner can correct over pronation by making a conscious effort to do so. Can this really be true? I was under the impression that it was something that could be helped by stretching, exercise, and using proper footwear.

Can someone really change the way they run? I thought why not. Most golfers spend there entire life trying to perfect their golf swing. Heck, even Tiger Woods, the most dominate golfer ever, completely changed his golf swing, after having much success on tour. Im sure we are limited somewhat by what we have to work with. But I think some changes are possible and needed.

I began doing some research on the subject, and found some interesting stuff. More than seven out of 10 runners will sustain an injury over the course of a year, many of these injuries preventable without any adverse effects on running distance or performance, according to Dr. Irene Davis, director of the Running Injury Lab at the University of Delaware, and director of Research for Drayer Physical Therapy Institute.

In earlier studies, Dr. Davis identified the specific gait mechanics associated with common injuries. Now, in a study reported at the Experimental Biology meeting in Washington, DC, she explains how she successfully retrained runners to change their faulty gaits in eight half hour sessions, reducing leg shock by 50 percent and completely eliminating pain under the kneecap.

Dr. Davis's earlier gait mechanics research had found that individuals with tibial stress fractures tend to land harder when each foot hits the ground, and in fact about half of the at-risk runners who have completed the study so far already had experienced microfractures. During their retraining sessions, the runners wore a shock measuring device on their lower legs while they ran on a tread mill. A monitor on the front of the treadmill showed the force of each footstrike measured against a line of what a normal, healthy footstrike should look like. The runners' task was to constantly adjust the force with which each of their own feet hit the ground to keep it at or below the line on the screen.

With this feedback, all runners immediately were able to modify the hardness of their footstrike to meet the desired level, but all reported that the softer footstrike level did not "feel normal." By the end of the eighth session, however, even when they were receiving relatively little feedback, all runners had adjusted the force of their footstrike by half. Furthermore, they reported that they found the new gait now felt more normal.

So im gonna give it a try. I will keep you updated on how it works out.

Just a boring update

2008-11-10T08:39:00.000-08:00

Yes I have been running, a little. Actually this is by design, as I try to build mileage and overcome shin splints. I have been adhering to the 10 percent rule and then some. I ran about 20 miles the past two weeks. It doesn't sound like much, but my legs do appear to be feeling better, so I will be slooooowly increasing mileage.

I have not worked in a few days, and I am more convinced now that being on my feet for 12 hrs, is the main culprit to my foot and leg pain. Thus, I will be getting new work shoes this week.

Just because I like structure, I have decided to follow Hal Higdons spring training for my mileage buildup. I know its not spring, but this is South Carolina. Winters are mild compared to most parts of the country, so I wont use cold as an excuse not to run. I may use lazy however !

http://www.halhigdon.com/spring/Springnovice.htm

2008-10-28T09:10:00.000-07:00

I'm not really sure why I wanted a blog. I just thought it might be a good way to record my runs. Kinda like an extended running journal. I thought it might be cool to come back a year or two from now and read these. Then I began thinking, why just limit it to running. I also love photography, why not combine the two, or any others. Hey its my blog ,and its not like anybody else is going to be reading this, right ? So I guess I will try to keep track of my runs and throw in a few picts, and anything else I want to talk about. Just see how this thing evolves.

I guess I need to give a little history about my running. I started running about 20 years ago, though I never did any real training. I mostly ran for the fun of it, and for my health. I did run a race every once in a while, just for the fun of it. Then about 6 years ago, I decided I would like to try to run a marathon. I had my eyes on Myrtle Beach. For the first time I followed a training program. I was well into the training, feeling good about it, running about 50 miles a week. Then one night while out on a run, I stepped off the edge of the road and into a hole. I hurt my ankle severely. I could barely walk for weeks, couldn't even think about running. So no marathon for me. I pretty much gave up running for 4 years. I did continue to go to the gym and managed to stay in pretty good shape.

I have been running again now for a few months. I feel really good aerobically, however my legs haven't been able to keep up. I have been dealing with shin splints, knee pain and planter fasciitis. So I will continue to take it slow and build my mileage.

The above picture is of Lake Wallace. Its about a block from home and where I do most of my running. It works out great as I try to stay off the pavement as much as possible.