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Monday, May 19, 2014

Sub 1:30 Half Marathon Training Run (Sunday 3/18)

Well my week summary puts my pace on track buy my mile 3 short. I finished the week with a 9 mile run in Hastings in 20-25mph wind. I had no legs & not a good time on this run. Looking back on the week I have noticed the following things:

*Having a hard time falling asleep & staying asleep
*Morning headaches
*Moody/stressed
*Appetite was weird
*Didn't' drink enough water.
*Slight ankle injury had me resting 1 day


As I started googling these things I started to learn these are all common side effects of Over Training. I put my plan together for a sub 90 minute half shortly after my Full finished & I think I am starting to feel the pain from that. I am going to work on revising my training plan so I don't feel so over trained & get back to enjoying my runs, not stressing them.

Friday, May 16, 2014

Sub 1:30 Half Marathon Training Run (Friday 3/16)

Another good tempo run, few hours later and I'm still feeling it. Did 5 miles on the treadmill. 
Mile 1 8:00
Mile 2 7:20
Mile 3 6:44
Mile 4 6:44
Mile 5 6:40

I started getting a Achilles pain around mile 3 but nothing to serious. Since the run though the pain has been consistent most the night. 


Tomorrow calls for 11 miles at 7:45. We will see how the body feels, may need to rest Saturday and run it on Sunday. 



Sub 1:30 Half Marathon Training Run (Thursday 3/15)

Plan: Sub130
Date: Thursday 3/15
Week 2Thursday
Date5/15/2014
Planned MIles4.00
Planned Pace0:07:15
Planned Time0:29:00
Actual Miles4.50
Actual Pace0:07:15
Planned Time0:32:38
Thursday was a good training run on the treadmill. 
Mile 1: 7:18
Mile 2: 7:13
Mile 3: 7:08
Mile 4: 7:03

I moved the pace up 0:05 each mile on the treadmill. The last mile challenged my mind again to keep on going at that pace. 

I started running on 5/15/2013 and I hit 1000 miles today on 5/15/2014. Since I started exactly a year ago I've ran many 5 & 10k's. 2 half marathons and 1 marathon. Proud of how far I have come, excited for my challenges ahead. I have on my calendar this year to run at least 1 more half and hopefully 2 more marathons. My long term goal is a BQ but for this year will be very happy with a sub 130 half or a sub 330 full.


It's a great feeling to look at back at where  i started & where i am now.

Here is my 1st ever Nike+ run (my first time running since high school). I did not feel like a "runner" at all that day out on the gravel road. 
It is crazy to me to think that a year ago i struggled to go a mile without walking and I just ran 26.2 without walking at all. it reminds me of one of my favorite quotes. 

"Don't live the same year 75 times and call it a life"





Tuesday, May 13, 2014

Sub 1:30 Half Marathon Training Run (Tuesday 3/13)

Plan: Sub130
Date: Tuesday 3/13
Planned Distance/Pace: 8.0 / 8:00
Actual Distance/Pace: 8.0 / 7:30

Today's training running called for a 8 mile run at an 8:00 pace. This was my first run over 4.5 since my Marathon 9 days ago. I was excited to get out there for a longer run. Mile first my felt great and gave me 43 seconds in the bank. The next 3 miles all gave me around 15 seconds each. I had negative splits from that point on. I finished mile 6 needing to average 7:15 miles the last 2 to get 8 done in less than an hour. This became my goal after about mile 4. My mile 7 was against the wind and but was still able to get it at 7:29. My final mile was my fastest at 6:44.  I ended up finishing the 8 in 59:50 which was a 7:29 place. :31 seconds below my goal per mile.



I made my Sub 1:30 Half Marathon Training Plan more readable:

Sub 1:30 Half Marathon Training Plan

Sub 1:30 Half Training Run 4

Sub 1:30 Half Training Run 4

Plan: Sub130
Day: 4/58
Distance: 4.6 (Planned 5.0)
Pace 7:15/mile
Nike Link


Monday was a good workout day & a good day overall. I played basketball for an hour on lunch break and then got in 2.5 miles at a 7:15 pace on the tredmill. Then after work did 2.2 miles around town at that same pace. My stride is becoming more comfortable at that pace and i am able to maintain it without having short bursts of speed and slower bits throught out the run.

The biggest focus now is running at that pace for longer. I have maxed out at about 4-5 miles at that 7:15 pace. For my half i need to do 13 @ under 7 so i have a long way to go.  Keep on training!




Friday, May 9, 2014

Sub 1:30 Half Training Run 2


Plan: Sub130
Day: 2/58
Distance: 3.5 (Planned 5.0)
Pace 7:15/mile
Nike Link

Wanted 5 miles today after work at a 7:15 pace but just got 3.5 and legs were shot. I played basketball earlier today for an hour and I am still only 5 days out from Marathon. I was uncharacteristically OK with stopping early. I don't want to jump back into training to fast this quickly after my marathon. 

My pace is still not very even; I think my body is having a hard time finding the comfortable 7:15 pace. I believe t will come with time. 

LAPDISTANCEDURATIONAVG PACE
11.00mi7:087'05"/mi
20.99mi7:177'17"/mi
31.00mi7:207'19"/mi
40.54mi4:037'25"/mi


Sub 1:30 Half Marathon Training Plan

SUB 1:30:00 HALF MARATHON TRAINING PLAN
Week 1 MON TUE WED THU FRI SAT SUN Week 1 Total
Date 5/5/2014 5/6/2014 5/7/2014 5/8/2014 5/9/2014 5/10/2014 5/11/2014    
Miles 0.0 0.0 0.0 4.0 5.0 10.0 0.0 Miles 19.0
Pace 0:00:00 0:00:00 0:00:00 0:07:30 0:07:20 0:08:15 0:00:00 pace 0:07:51
Time 0:00:00 0:00:00 0:00:00 0:30:00 0:36:40 1:22:30 0:00:00 Time 2:29:10
X/T         Basketball        
Week 2 MON TUE WED THU FRI SAT SUN Week 2 Total
Date 5/12/2014 5/13/2014 5/14/2014 5/15/2014 5/16/2014 5/17/2014 5/18/2014    
Miles 5.0 8.0 2.0 4.0 5.0 8.0 0.0 Miles 32.0
Pace 0:07:15 0:08:00 0:06:40 0:07:15 0:07:10 0:08:00 0:00:00 pace 0:07:35
Time 0:36:15 1:04:00 0:13:20 0:29:00 0:35:50 1:04:00 0:00:00 Time 4:02:25
X/T Weights BootCamp Basketball BootCamp Basketball        
Week 3 MON TUE WED THU FRI SAT SUN Week 3 Total
Date 5/19/2014 5/20/2014 5/21/2014 5/22/2014 5/23/2014 5/24/2014 5/25/2014    
Miles 5.0 8.0 2.0 4.0 5.0 9.0 0.0 Miles 33.0
Pace 0:07:00 0:08:00 0:06:30 0:07:05 0:07:10 0:07:45 0:00:00 pace 0:07:27
Time 0:35:00 1:04:00 0:13:00 0:28:20 0:35:50 1:09:45 0:00:00 Time 4:05:55
X/T Weights BootCamp Basketball BootCamp Basketball        
Week 4 MON TUE WED THU FRI SAT SUN Week 4 Total
Date 5/26/2014 5/27/2014 5/28/2014 5/29/2014 5/30/2014 5/31/2014 6/1/2014    
Miles 5.0 8.0 2.0 5.0 6.0 10.0 0.0 Miles 36.0
Pace 0:06:50 0:08:00 0:06:20 0:07:05 0:07:10 0:07:30 0:00:00 pace 0:07:20
Time 0:34:10 1:04:00 0:12:40 0:35:25 0:43:00 1:15:00 0:00:00 Time 4:24:15
X/T Weights BootCamp Basketball BootCamp Basketball        
Week 5 MON TUE WED THU FRI SAT SUN Week 5 Total
Date 6/2/2014 6/3/2014 6/4/2014 6/5/2014 6/6/2014 6/7/2014 6/8/2014    
Miles 5.0 8.0 2.0 5.0 6.0 11.0 0.0 Miles 37.0
Pace 0:06:40 0:08:00 0:06:10 0:06:55 0:07:00 0:07:15 0:00:00 pace 0:07:11
Time 0:33:20 1:04:00 0:12:20 0:34:35 0:42:00 1:19:45 0:00:00 Time 4:26:00
X/T Weights BootCamp Basketball BootCamp Basketball        
Week 6 MON TUE WED THU FRI SAT SUN Week 6 Total
Date 6/9/2014 6/10/2014 6/11/2014 6/12/2014 6/13/2014 6/14/2014 6/15/2014    
Miles 5.0 8.0 2.0 6.0 7.0 12.0 0.0 Miles 40.0
Pace 0:06:30 0:08:00 0:06:00 0:06:45 0:06:45 0:06:50 0:00:00 pace 0:06:57
Time 0:32:30 1:04:00 0:12:00 0:40:30 0:47:15 1:22:00 0:00:00 Time 4:38:15
X/T Weights BootCamp Basketball BootCamp Basketball        
Week 7 MON TUE WED THU FRI SAT SUN Week 7 Total
Date 6/16/2014 6/17/2014 6/18/2014 6/19/2014 6/20/2014 6/21/2014    
Miles 4.0 7.0 0.0 3.0 2.0 13.1 Miles 29.1
Pace 0:06:30 0:07:00 0:00:00 0:07:10 0:07:00 0:06:52 pace 0:06:53
Time 0:26:00 0:49:00 0:00:00 0:21:30 0:14:00 1:29:57 Time 3:20:27
X/T Weights BootCamp Basketball BootCamp Basketball RACE DAY      

Sub 1:30 Half Training Run 1

Plan: Sub130
Day: 1/58
Distance: 4.0
Pace 7:30/mile
Nike Link

I haven't got my training plan completed to post yet but I did my first training run last night.  A nice 4 mile run at a 7:30 pace in Grand Island.

MILETIMECHANGEAVG PACE
1
7:31--7'31"/mi
2
15:06+ 0:04 (-1%)7'35"/mi
3
*Fastest
22:19- 0:22 (4%)7'13"/mi
4
29:58+ 0:26 (-7%)7'39"/mi
This was 2nd run since the marathon on Sunday & my legs felt a little tight but not to bad. My pace needs to be more consistent on these type of runs. The weather was actually very chilly & windy so that effected my stride on this out and back run.




Tuesday, May 6, 2014

Lincoln Marathon 2014 Recap

Lincoln Marathon 2014 Recap

The evening before the big race I was somewhat nervous but more excited than anything. We had a nice family game of Trump. Kiera & My mom ended up somewhere north of fifty while my Dad & I finished south of zero. After the card game ended, I caught a little of the NBA playoffs, drank some water & read some messages of encouragement from some great friends.  I was surprised that I was able to fall asleep & sleep well the night before.

I tried to keep my morning routine as close to normal as I could being away from home. I even brought my own oatmeal for the morning. I woke up and fixed my breakfast & had my morning cup of coffee. Checked my phone for some more encouragement from friends. 

We got out the door & to the race with plenty of time to spare. The amount of people made finding a bathroom without a line next to impossible. Towards the starting line I noticed a building with out a line that was access with a student ID card. On my way out of that building they were playing the National anthem so I removed my hat and waited next to the door for them to finish. Their was gentlemen waiting next to me and when I glanced over I realized it was Dane Rauschenberg. I was very excited that he was going to be at the race because he is such an inspiration & I really enjoy his blog. Just after the end of the National Anthem I introduced myself. He remembered me from my email to him a few weeks back and we got to chat a bit & he wished me luck. He asked me a few questions about my training & my plan for today. he gave me a ton of confidence as I walked out that door by telling me that my decisions were smart & I was going to have a great race. This pumped me up!!


The starting line was insanely crowded but I was able to find my Pacer & then my Mom & Kiera. They got to snap a few pictures & wish me luck. I introduced myself to Elliot and he gave me a run down on his plan for pacing. At this point all the nervousness was gone & I was just ready to get after it. I told my friends & family that my goal was 3:45 but my main goal was to just finish. I would be happy with just finishing regardless of the time.

About 30 minutes in line just chatting with the pacers & other runners and the race finally began. The first mile was so crowded the main goal was to not trip or fall down. The city of Lincoln comes out to show so much support on the entire route. It was great to be running and everything felt great at this moment. I quit running with headphones about a month before the marathon so I could enjoy the crowd & the day. I was very happy with that decision. I saw my wife, Suzi, near the capital at about 1 minute and got to give her a quick wave as I tried to not loose the pacer in crowd. mile 2-5 remained very crowded. I believe it was around mile 2 were I started talking to Tom. Tom was another runner in our 3:40 group.


At around mile 5 things cleared out a little bit and it wasn't so crowded. I talked to Tom quite a bit from that point on. It seemed like by the half marathon point our group had dropped from 15 down to about 10. I saw my Mom, Suzi & Kiera around mile 6 and got some energy from a high five from Kiera. The crowd & family support all during the race was amazing. I got so much from seeing them cheer me on.




The route brought us back close to the finish line at the half way point.  The half marathoners went in the stadium to finish & the full marathoners did a 13.1 mile out & back. Right before mile 14 we came up to this group of guys playing Bongo style drums. I looked to Tom & said remember that sound.



The turn around point was 19.5 miles, I was still in the moment at this point and not really feeling any pain yet. I remember that turn around point being a very uplifting moment during the race. Elliot asked as shortly after that turn around and Tom was good & I said never been better. I told Tom alright we just have a 10K left now. We got this. We vowed early that we would encourage each other through out this; as it was both of our first marathons. It was shortly after that turn around point that I noticed it was just Tom & I left with our pacer. It appeared we had picked up a few new ones between 18 & mile 20 though. At about mile 20 my legs started to tighten up pretty good. I was able to keep with but I was trying to loosen them up by speeding up & slowing down in little intervals. That was not working to well so I did my best to keep pace with Elliot & Tom.



I was still with them through mile 23.Towards the end of mile 23 I started to drop back from them but gave it what would be my last effort at catching up to them. I remember catching back up that time I told them this was it, I wasn't going to keep pace anymore. This was right around 24.5 miles. I slowed down my pace at this point but I knew I could keep running. I dropped my pace down to around 10:00 but didn't walk. I made the last water station and downed some water and got some encouragement. I could see at this point i was not the only one feeling like this and it wasn't that much further to go. I remember thanking God that I didn't feel that way earlier in the race & I could get through it to the end.


I came into the stadium & heard my name called still in a daze. Its hard to explain exactly how I felt at that moment. 16 weeks of training had paid off. It was one of the most amazing feelings of my life finishing that race. I got my medal (which may of been from Dane) I heard some other runners saying how great it was to get their medal from him. I was still fairly dazed at that point. I grabbed the first chocolate milk I found & tried my hardest to get thru the crowd at the end. Tom greeted me and re-caped the last part of his race with me. I had just met him that day on that race but felt so much pride for him, it's amazing how that works. I ran into Elliot and thanked him as well for helping me beat my time goal. My official time was 3:43:33 for my first marathon. I still feel I gave it my everything (which is weird for me, I normally figure out where I could of done better after a race) and couldn't be happier.

Here is a video of my finish






Here are my splits:
MILETIMECHANGEAVG PACE
1
8:40--8'40"/mi
2
17:24+ 0:04 (-1%)8'44"/mi
3
25:58- 0:10 (1%)8'34"/mi
4
34:23- 0:09 (1%)8'25"/mi
5
42:37- 0:11 (2%)8'14"/mi
6
50:49- 0:02 (0%)8'12"/mi
7
*Fastest
58:30- 0:31 (6%)7'41"/mi
8
1:06:56+ 0:45 (-10%)8'26"/mi
9
1:15:16- 0:06 (1%)8'20"/mi
10
1:23:29- 0:07 (1%)8'13"/mi
11
1:31:41- 0:01 (0%)8'12"/mi
12
1:39:52- 0:01 (0%)8'11"/mi
13
1:48:09+ 0:06 (-2%)8'17"/mi
14
1:56:30+ 0:04 (-1%)8'21"/mi
15
2:05:00+ 0:09 (-2%)8'30"/mi
16
2:13:22- 0:08 (1%)8'22"/mi
17
2:21:31- 0:13 (2%)8'09"/mi
18
2:29:53+ 0:13 (-3%)8'22"/mi
19
2:38:14- 0:01 (0%)8'21"/mi
20
2:46:36+ 0:01 (-1%)8'22"/mi
21
2:54:55- 0:03 (0%)8'19"/mi
22
3:03:20+ 0:06 (-2%)8'25"/mi
23
3:11:47+ 0:02 (-1%)8'27"/mi
24
3:20:10- 0:04 (0%)8'23"/mi
25
3:30:33+ 2:00 (-24%)10'23"/mi
26
3:40:20- 0:36 (5%)9'47"/mi