Marathon Training Plan

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

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.

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

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

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

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

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