TOO LOGICAL

Yes, my last post was written with my tongue firmly planted in my cheek. I thought my use of italicize and words like “always” and “whole” would help make that obvious. If not, running my first half in 1:23 should have been another indication that I was being facetious – considering a month ago I ran an all-out half in 1:24:38.

Anyway, I was just playing off of some of the comments I have received lately.

Mark thinks I should go out in 1:27:30 – or 6:40 pace. If we consider the following facts, this just seems overly aggressive;

1) my PR is 6:47 pace
2) I’ve never run 1:27:30 for any half of any marathon
3) none of my training/racing points to anything below 6:50 pace

Maybe I'm just too logical when it comes to these things.

Here are some examples from the 2007 Grandma’s Marathon that I’d like to avoid;

1:22:03 1:41:50 3:03:53
1:26:51 1:37:17 3:04:08
1:26:49 1:37:29 3:04:18
1:27:13 1:37:45 3:04:58
1:23:03 1:41:58 3:05:01
1:27:13 1:37:37 3:04:50
1:27:47 1:37:49 3:05:36
1:28:18 1:37:24 3:05:42
1:26:11 1:39:30 3:05:41
1:23:04 1:42:45 3:05:49
1:24:40 1:41:18 3:05:58
1:27:48 1:37:59 3:05:47
1:25:52 1:40:19 3:06:11
1:24:53 1:41:39 3:06:32
1:27:06 1:39:27 3:06:33
1:28:54 1:38:11 3:07:05
1:18:44 1:48:30 3:07:14
1:23:50 1:43:37 3:07:27
1:28:59 1:38:03 3:07:02
1:26:30 1:41:00 3:07:30
1:27:33 1:39:55 3:07:28
1:24:10 1:43:37 3:07:47
1:29:16 1:38:27 3:07:43
1:18:17 1:49:37 3:07:54
1:24:01 1:44:37 3:08:38
1:24:26 1:44:20 3:08:46

Mark had another comment that basically said I either needed to run aggressive or just go for a Sunday stroll through a park. I didn’t realize those were the only two options. What about running conservative early on, strong through the middle and aggressive during the last 10K? I don’t remember ever mentioning not trying my best on October 5th. Sometimes you just have to adjust your goals and strategies based on how the entire training cycle plays itself out.

Okay, that’s enough idle chit-chat on goals and strategy. Time will tell soon enough.

Normally I don’t like to use the same QOD as Letsrun.com, but I can’t help it today.

Quote of the day;

“You want my advice, for the athlete and the coach? Don’t care as much about your training as you care about your recovery. Why is that? Because if your recovery is good, then your training will be good. Always.” - Valeriu Tomescu, coach of Olympic marathon champ Constantina Tomescu-Dita

LET'S GO FOR IT

Heck with it – let’s go for it. That sub-2:50 goal I wrote down in the dead of winter is still in-play. All I have to do is go out fast and not stop until I cross the finish line. You know, mind over matter and all that jazz.

So I think I’ll go out in 1:25 for the first half…no wait, 1:23 – that way I can bank some time. That strategy always works. That way, when I hit the hills at mile 20 I’ll have a whole 2 minutes from which to dip into during the last 6 miles. 20 seconds a mile should be enough of a cushion, right?

Quote of the day;

“Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were younger the mind could make you dance all night, and the body was never tired…You’ve always got to make the mind take over and keep going.” – George Patton, U.S. Army General and 1912 Olympian

SQUANDERING MY CHANCES

I’m sure 90% of my concerns lately have been half mental – or however that Yogi Berra quote goes.

I’m always amazed at how much an injury can set you back on the mental-side of things. I am probably in better shape than I’ve been letting on. Seriously, if you look at my training since Boston, I’ve had 18 weeks between 45 and 83 miles. It has to take longer than 2 weeks of reduced mileage to lose that kind of fitness. If not, then we would be a lot more vigilant when it came to even the most minor injury.

In any case, I need to work on doing whatever it takes to stay fit, physically and – more importantly – mentally, when I’m injured in the future. Again, these marathons are too few and far between to be squandering my chances by being lazy. Injuries happen, so it’s best to have a strategy for dealing with them – other than sitting around waiting for them to heal.

I was thinking about my race plan some more and I think some of the anxiety has to deal with always being within reach of a widely used benchmark. It seems like whether I’m in great shape or not so great shape, the 3-hour barrier is always staring me in the face. What if I had a marathon PR like 2:54 or 3:06, would there be as much anxiety?

Does everyone else have a marathon time that creates similar feelings? I suppose any time that gets you to the next 10-minute barrier is a pretty big one. Five-minute barriers probably aren’t as big. And I imagine 3:30 would be a tough one too. Not only is it the crossover into a significant 30-minute barrier, it’s also right around 8:00 pace. Run 8:00 pace and you’ve broken 3:30.

Last night I ran an 8 mile progression run, starting at 8:40 pace and dropping down to 7:03 pace. Right now, somewhere in that 7:10 – 7:20 range seems doable for 26.2. But then again, the treadmill always seems harder to me.

Finally, thanks to Eric for sending this article on Dara Torres.

Quote of the day;

“When you look at her passion and her preparation, I think all athletes could take something from that. After what she’s done, how can you not look in the mirror and say, ‘Are you doing enough?’” – Brian Bruney, NY Yankees pitcher referring to Dara Torres

BEEN SO LONG

After a 2 week stretch that included 8 days off and a whopping 34 miles, I was able to bust out 57 miles last week. The week ended with an 18 mile run. I wish I could say I handled that without any problems, but the last 3-4 miles were a struggle. Having run a 22 miler just 3 weeks ago, I didn’t think 18 would be so difficult.

It seems like I’m asking myself a lot of the same questions that I had before Boston in regards to a race plan and strategy. What kind of shape do I think I’m in? What kind of pace do I go out it in and still have enough left for the hills? Should I even set a goal time?

I must have been drunk prior to Boston because I thought putting myself in a position to run sub-3 was a smart idea. I ended up struggling the last 10 miles. I hope to avoid that this time around.

Three weeks ago I thought I was rounding into okay shape and that I’d have a crack a sub-3. Now I’m not so sure. I wouldn’t think I’d lose a ton of fitness in that amount of time, but based on Saturday’s run, it sure feels like I have.

I can almost guarantee that I won’t be in a position at halfway to break 3 hours. Honestly, 7:00 pace seems fast right now and that would put me at 1:31:30 for the half. I’d have to come back with a 1:28:30. That might be realistic if I felt fit and brimming with confidence – but I’m not even sure I’d know what those things are since it’s been so long since I felt that way.

On a more positive note, here’s my latest interview. Also, the Pioneer Press ran this nice article on a gal who’d make for a great interview, and her family.

Quote of the day;

“I think that I am quite determined and have a pretty good ability to handle discomfort, and that can compensate to some extent for lesser ability or talent.” – Jared Mondry

ALMOST LAUGHABLE

I guess at this stage of the season, it’s normal to 1) look back on the year and 2) think ahead to next year.

Looking back at my goals from the beginning of the year, it’s obvious that I’m either not goal-oriented or I’m just not very good at setting realistic goals. Here’s a look at what I wrote and where I’m at;

Mileage Goals:
3,500 miles for the year – I’ll be lucky to get 3,000 miles
1,000 miles during a 3-month stretch this winter – Kind of achieved if you count my skiing mileage
1,000 miles during a 3-month stretch this summer – Got up to about 850 miles

Time Goals:
Sub-17:30 5K – Ran one 3M and one 5K, best of 18:30
Sub-29:00 8K – Ran one 5M and one 8K, best of 30:02
Sub-36:30 10K – Started one 10K, DNF
6:00 pace for 15K – Ran one 15K at 6:25 pace
Sub-1:21 half – Ran one half in 1:24:38
Sub-2:50 marathon – Ran 3:12 at Boston

Other Goals:
Sub-3 at Boston and TCM would mean I’ve run sub-3 on every marathon course I’ve run - Not looking good.

It’s almost laughable to set time goals when I only run a certain distance once or twice a year.

During this morning’s 8 mile trail run I was thinking ahead and wondering how nice it’d be to just run without any worries of racing. If I want to run 80 mpw for the hell of it, so be it. If I want to run 30 mpw, that’s great too. I was ready to write racing off all together. Then I came to an intersection and there was a guy about 10 seconds ahead of me. Of course, I had to pick up the pace and not let him pull away from me. So much for ridding my competitive spirit in the course of one run. That didn’t last long.

I’m sure I’ll have more thoughts on these topics once TCM has come and gone.

Speaking of TCM, they put out another fine press release today, highlighting their elite field.

Quote of the day;

“Olympian Dan Browne headlines a strong men’s field that will compete for the USA Men’s Marathon Championship. The field features over 20 runners that qualified for last November’s Olympic Trials Marathon, including 6 runners who finished in the top 25.” – TCM press release

THE SOURCE

Is there a tougher time to blog than during the taper?

I don’t really have much to write about. My sore calf seems to have runs it’s course – Monday, Tuesday and Wednesday were all pain-free days of running and I took this morning off. Yesterday I tried to run quicker for a few miles, but never dipped below 7:00 pace. Not sure if the was due to lack of desire, lack of focus, loss of fitness, or what.

Right now my plan for TCM is just to run by feel – try to remain controlled until mile 20 and then be able to pick up the pace on the hills – and not set a time goal.

I have discovered the source of all my problems. Runner’s World had an article on the plastic used in various drinking bottles. Apparently, bottles with a #1 on them are not supposed to be re-used. It turns out that’s the number on the bottle I’ve been refilling every night for like the past 3 months. I guess unscrewing the cap and putting in your own tap water suddenly causes the plastic to produce cancer-causing agents – or something to that affect.

In case you missed it, Team USA Minnesota has a few new runners. Meghan Armstrong introduces herself HERE and HERE. Last week Josh Moen introduced himself HERE. NOTE: Josh is not to be confused with Brandon Moen of Letsrun.com message board fame.

Quote of the day;

“My goal for the marathon is to be competitive and race. The times will come if you are competitive.” – Josh Moen

WHO KNOWS?

Let me just start by saying that the Minnesota Vikings are a perfect example of why I enjoy individual sports better than team sports. To play your ass off and then lose because someone else (for example, your QB) can’t make a play has to be extremely frustrating. Their game against the Colts yesterday was a classic case of knowing all along that they were going to lose – it was just a matter of how. Luckily, I enjoy it more when they lose because it makes for more entertaining talk-radio. This town bleeds purple, so when the Vikes struggle everyone wants heads to roll. The drive home this evening should be very entertaining – I almost hope it’s a really long commute.

Who knows what’s going on with my calf? Saturday I managed to run 13 miles. It was tender the whole time, but didn’t get any worse - or better. Sunday I barely felt it and was able to run 12 miles on the treadmill during said football game. This morning I ran a very easy 5 (pain-free) miles.

I thought I was coming around a week ago and then relapsed, so I’m not going to make any predictions this week. If I still feel good this weekend, I’ll try to get in something near two and a half hours – given that I’ve been tapering for 2 weeks now, I figure I can handle a longer run than normal this close to the race.

I guess the most frustrating thing is that I know the PR window is closing quickly. Again, with only 1 or 2 of these a year, there’s not a lot of room for error in terms of running fast. All it takes is a little lack of motivation here or there, an injury, poor weather on race day, etc. and you’ll find yourself waiting 6 more months for another crack.

Chris Lundstrom has shared some of his marathon wisdom here. It’s nice to know that he has many of the same thoughts/concerns that I do.

Also, you can check out updated journals by Matt and Katie.

Quote of the day;

“I’ll be toeing the line at the Medtronic Twin Cities Marathon along with these rookies in less than three weeks, and I will probably be just as filled with uncertainty as they will. Maybe more, because I know how much it’s going to hurt, even on a good day.” – Chris Lundstrom

HUGE WASTE

Remember the episode of Seinfeld where George discovers that if he does the opposite of what he planned on doing, everything seems to turn out great? For example, instead of just admiring some hot gal from across the diner, he walks up and tells her he’s unemployed and lives with his parents. The result: she invites him so sit next to her.

Anyway, I think I should apply that philosophy to my running very soon. Instead of running a bunch of easy base miles in the winter, I’ll do fewer miles but include some quicker stuff. If I don’t think I should run a race because it doesn’t fit perfectly into some arbitrary plan, then I should go ahead and run it anyway. Think cross-training is bad, then go ahead an include it. Screw running every day, add in some skiing, biking, swimming, snowshoeing, etc.

Let’s see where that gets me.

Don’t think running a marathon is the best option on a bum calf. Run it anyway – just change your goals, objectives and strategy accordingly.

I figure I could bag the marathon and save on some pain, suffering and a slower time than I’d like. However, I did that last year. And given that I only run, at most, two of these a year, skipping one a year seems like a huge waste.

Quote of the day;

“The only real failure is the failure to try.” – Joan Benoit Samuelson

1 FORWARD - 2 BACK

It looked like things were getting better. Tuesday I ran at lunch and felt fine – until the last mile or so when my calf tightened up on me. I saw Jenna again yesterday. It’s sore again today, but hopefully just from her cranking on it.

One step forward, two steps backwards.

I’m finding it hard to stay motivated. Like I said the other day, I’m used to taking a week off at the end of the season and then building back up gradually. Well, this injury makes it feel like my season is over and now I’m just in R&R mode.

I remember listening to a podcast interview with Marty Liquori and he mentioned you could tell the great runners from the good runners by how they handled injuries. The great runners would work just as hard, if not harder, while they were injured. The good runners would use the opportunity to do other things with their free time.

I’m definitely a good runner.

I’ve been spending my extra time, helping the TCM out with press releases and elite bio info. It’s kind of weird to write a press release and then get that info in an email from a different source. It’s like, hey, that looks familiar.

Quote of the day;

“He lived as he preached to you boys: If at the end of a race you know yourself that you have done your best, you’re a winner.” – Barbara Bowerman, talking about her husband, Bill

COMING AROUND

Luckily, lack of blogging does not equal lack of running – just busy at work. Normally, I hate posts that just rattle off a bunch of runs, but I at least want to layout my training for the last 3 days and discuss my calf.

The calf is finally starting to come around. Saturday I was able to run for an hour on the trails. I could feel it and I was waiting for it to flare up like it did during the 10K - but it never got worse.

Sunday I decided to see if “warming up” on the bike would help, so I rode for 90 minutes and followed that up with a 4 mile run. The calf was almost a non-issue after that. Now I’m not sure if that’s because it’s getting better or because the bike loosened it up.

Last night on the treadmill answers that question. The calf is getting better as I managed 7 pain-free miles.

As much as I’d like to watch the USA Women’s 10 Mile Championship with Kara Goucher and Katie McGregor and then sit along the Parkway with a big cup of coffee in my hand and watch the marathon, I’m still planning on TCM. So that leaves me with just under 4 weeks until the race. At the end of the season, I usually take a week or so off before running again. From experience I’ve learned that after that week off it takes about 3 weeks until I start feeling really good. Maybe this injury will be a blessing and I’ll be ready to roll just in time for October 5th.

Quote of the day;

“We are pleased to welcome Kara to a highly competitive field on October 5.” - Virginia Brophy Achman, in a press release announcing that Kara Goucher will be running the USA Women’s 10 Mile Championship in the Twin Cities

NOT AN OPTION

Not much to report. I’ve been for a few bike rides lately – one on my mountain bike and two on my tri bike. It’s hard to ride the tri bike and not think about doing triathlons – especially with Ironman Wisconsin this weekend.

I tried running this morning, but my calf was really tight, so I stopped after about two minutes. I figure I can try again tonight, when I have a better opportunity to loosen it up prior to running. Jumping out of bed and going for a run just is not an option right now.

Looks like I won’t be running the City of Lakes 25K on Sunday.

With just over four weeks until TCM, I’m trying to stay positive. Part of me is thinking about doing Whistlestop, which is five weeks away, instead. It’s flat and on a soft surface, so that may be a better option. Part of me really enjoys not having to run and would rather have me just shut down my training. But since I did that last year, I should try to avoid it from happening again.

Quote of the day;

“You advise yourself and you get fourth. You advise me and I get fourth. I’m getting a new adviser.” – Don Kardong talking to Kenny Moore

OVER-THUNK

So I went and saw the doctor yesterday. She ARTed the crap out of my right calf. It hurt like hell – I’m not sure how she gets such strong thumbs – but I needed it.

The possible cause of my problems ran through my mind at the end of Friday’s long run, but then I forgot about it until Jenna asked, “Did you get new shoes recently?” Well not only did I get new shoes, but they’re a new brand that I’ve never worn before – and they only had 17 miles on them before I used them for my 22-miler. So in my effort to be smart and play it safe by getting new shoes with the marathon so close, I was actually being dumb.

I over-thunk the whole situation.

But as I told a buddy, when is the lead up to a marathon not a challenge? I can't think of the last marathon where everything went according to plan prior to the race. I’ve been through this enough times not to get freaked out. I’ll lay low for a few days, hop on the bike instead and continue to ice and massage my calf.

I forgot to link to my latest interview. Speaking of which, I always get a kick out of how modest these guys are when I ask if they’d like to be interviewed. I get a lot of the I’m not worthy-type comments. Oh all right, I’ll just go interview all the other runners that have broken 3 hours while in their 60s.

Quote of the day;

“When your body talks, listen!” - Doug Keller

PLAY IT SMART

Where to begin?

I suppose I could rattle off all the runs I've done over the last week along with their splits. But that would be pretty dang boring. I'll just share the two "most interesting" runs I've had lately.

Friday I took the day off from work in order to get in my last long run prior to TCM. With a 10K scheuduled for Labor Day, I figured running long on Friday would give me 2 days to recover. Then I could pop a solid 10K and gain some confidence heading into the final 5 weeks.

Since I had Friday off, I decided to head back to the TCM course and run the same workout as a few weeks ago; start at the Cathedral, run 11 miles to The Falls and then turn around and head back for a total of 22 miles. The problem with out-and-back courses like these is that if things don't go well, you're screwed because there's no shortcut home.

Well about 17 miles into the run my right calf got really tight on me. If you're familiar with the TCM course, you know this is right where the hills are. I struggled up Summit and hoped things would be a little easier once I got passed Snelling and the road leveled out. Luckily it did get a little better, but I still had 3 more miles to run on it. I made it, but Friday afternoon I was limping all over the place.

Icing and rolling it out with The Stick and a foam roller have done wonders. I biked for 45 minutes on Saturday and then jogged an easy 5 miles on Sunday. It felt a lot better this morning. And in an effort to "play it smart" - or at least so I thought - I decided to run my 10K at marathon pace. Things seemed to be going okay through about 2.5 miles at 6:50 pace, but all the sudden my calf seized up and I stepped off the course. Let's just say, 2.5 miles is a long ways when you hobbling along.

So that's where I'm at - lots of thoughts running around in my head right now. I'll save those for later in the week. For now it looks like I'll be back on the bike for awhile.

REALLY?

I had a bunch of other comments about the Olympics, but now that the Games are over, they don’t seem to matter so much. However, since this is a cutback week and I don’t have much to say about my running, I’ll share them anyway.

BMX? Really? Does that mean cross-country running will make its debut in the next X Games?

I know it’s the Olympics and it’s about representing your country, but I’m really tired of all the flag draping. Here’s an idea, let’s make the athletes fashion their uniform out of an actual flag – sort of like a toga – and then compete wearing that.

Anyone else uncomfortable watching the interviews of Lolo Jones, Wallace Spearman, and Jeremy Wariner right after they fell, got DQ’d, and placed second?

And speaking of Jeremy Wariner, I really wish he would have gotten passed at the line, given how he let up and starting hanging his head before the finish line. His attitude was, if I don’t get first, then I don’t really care. Well fine - here's 4th place.

Platform diving looks “easy” – UNTIL they showed that panned back camera view where you could see the top of the platform and the water all in one image. Holy crap – that’s scary.

It’s really too easy to rip on synchronized swimming. But I’ll admit, the stuff they’re doing is pretty amazing – especially the Russian team.

I was trying to come up of a list of Olympians I’d most like to see in-person. So far it includes Michael Phelps, Kerri Walsh, and the entire women’s 4 x 400 team of Allyson Felix, Mary Wineberg, Monique Henderson, and Sonya Richards. I’m sure there are more – that’s just the initial list.

Speaking of Sonya Richards, did you guys know she’s married to Aaron Ross of the Superbowl champion New York Giants? I didn’t realize that. It was nice of NBC and Bob Neumeier to bring it up during every interview he did with her.

Quote of the day;

“You should walk off that mat with your soul gasping for air. I walked off, and I wasn't tired. And if I'm not tired, that's a problem. Wrestlers say that the most honest thing you'll ever do after a match is go back to your room and look at yourself in the mirror. I don't have to go that far to know this: I dropped the ball today.” – Dremiel Byers, Greco-Roman wrestler who was angry with himself after losing his quarterfinal match

MY ONLY HOPE

To be honest, I’m glad the Olympics are over. For me, the events and coverage didn’t live up to the hype and anticipation. If you watch NBC, then the Olympics only consisted of swimming/diving, gymnastics, volleyball and some track and field. As a track fan, I never knew when they were going to show any of the events. Maybe I didn’t do a good enough job of searching on my end. I’m sure it didn’t help that I thought the men’s marathon started at 8:30, rather than 6:30. By the time I turned the TV on, they were already at mile 21. Doh!

I came across a good article yesterday that talked about how the Beijing games had great preparation, but lacked celebration. I think a good indication of this was how far away the marathon spectators were from the runners. Sure there was “the tackle” in Athens, but does that mean spectators have to be 100 feet away the next time?

Everyone keeps talking about how London won’t be able to top Beijing. But really, who says they have to?

In a comment, Mark said my persistency is paying off. He’s probably right. However, it’s a little frustrating that I have to work so damn hard just to get back where I was. I mean, how can I hope to improve when it takes the entire training cycle just to get back where I was? What the hell was so different in May of 2007 that allowed me to run a half three minutes faster than Saturday? 5 weeks later I PRd at Grandma’s. I have 6 weeks till TCM and it’s hard to imagine PRing based on the difference in half times. My only hope is that conditions at Grandma’s that year were less than ideal – I know, that’s hard to believe.

Quote of the day;

“I didn't cross the line in second. And if I don't cross the line in second, I don't care if people are disqualified or not. I didn't deserve a medal.” – Shawn Crawford after moving up from fourth to second due to two disqualifications

ROCHESTER HALF RACE REPORT

I was originally planning on using Saturday’s half marathon as a workout by mixing in marathon and tempo paces. I’m not sure if I wanted to stick to Daniels’ program as closely as possible or if I was just scared of putting up a bad time and then having to deal with the negative feedback.

Well, while I was driving to the race, the idea of using the race as a workout went out the window and I decided to race. I wanted to take advantage of the unplanned mini taper – unplanned because I had some car problems and ended up taking Friday off – and the great weather. Friday it was 85+ degrees with a dew point of 67. Then a cool front moved in and Saturday morning the temps were in the 50s with the dew point even lower.

If you happened to read my race report from 2006, you know I went out way too fast (6:16 first mile) and died a painful death over the next 1:24. This year I definitely wanted to avoid that fate. During the first mile I felt like I was holding back and actually had thoughts that it was too much and I was going to pass the mile in 6:50 or slower. When I passed the mile in a controlled 6:27 I realized that with 12 more miles to go, I should be feeling comfortable.

Actually, having only held 6:25 pace for 15K two weeks ago, I was a little concerned that I was a tad quick. However, I felt in control and I was running with a nice pack of 3 other guys. We rolled off the next two miles in 6:28 and 6:26 and started to catch a few people in front of us. About this time it sunk in that I was feeling pretty good and that I could handle the sub-6:30 pace.

The next mile was 6:24 and I latched onto a different group of three, which included the lead woman. The two guys were chatting it up so I just tucked in and let them do the pacing. Mile 5 was the quickest of the day in 6:22. I missed the next two mile markers and when we hit mile 8, we had covered the last 3 miles in 19:21 or 6:27 pace.

This is where I made the mistake of thinking about mile 13.1 instead of staying in the moment and focusing on mile 9. As a result, the group of three got away from me and they would go on to put about 10 seconds per mile on me over the last 5 miles. While I struggled a little, I still managed splits of 6:29, 6:35, 6:29, 6:38 and 6:31. Results have me 20th overall out of about 600 in 1:24:38.

My 15K race report from two weeks ago made it pretty clear that I was not very happy with 6:25 pace for 9.3 miles. So running 3.8 miles more and only slowing down 3 seconds per mile is a step in the right direction. Maybe I’m actually racing myself into shape a little bit.

Finally, congrats to Kirk on his 2-minute PR. That’s a nice chunk when your previous PR was already sub-6 pace. Maybe his performance will inspire him to post on his blog and tell us all his secrets.

Quote of the day;

“I didn't know exactly where I was at fitness wise. Because of running more workouts in the heat, I was never nailing my tempo runs the way I have.” – Ryan Hall after finishing 10th in the Olympic marathon

WORDS TO LIVE BY

I’ll be glad when the Olympics are over – they’re really messing with my routine. I’ve been running more doubles lately because they allow me to watch the Olympics at night and sleep in a little each morning.

Last night I just ran an easy 5 miles. Tonight will probably be more of the same. I won’t go over 8 because I’m doing a half marathon tomorrow. I ran this race back in 2006 and my race report included the ultimate alibi. I can’t believe I didn’t include it in my article. Anyway, two years ago I ran like crap – barely breaking 1:30. However, that fall I snuck under 2:59 at Chicago. Just goes to show that you can’t pay too much attention to race results when you’re in the think of marathon training.

Outside ran a piece on the fittest real men in America. It had some pretty good words to live by;

I refuse to let work be the only reason I get up early or stay up late.

I’m not trying to impress anyone; I’m doing it for myself.

I’m not special; I think everyone has the energy to do it. Momentum is energy.

Don’t assume you have to stay with the template of “eat dinner, wind down, and go to bed.” If you have the passion, you’ll find away.

When it comes down to it, a 40-hour workweek leaves a whole lot of time to train.

Get rid of television and life becomes pretty simple.

It’s not a matter of making time; it’s a way to live your life.

Poem of the day;

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you
But make allowance for their doubting too,
If you can wait and not be tired by waiting,
Or being lied about, don't deal in lies,
Or being hated, don't give way to hating,
And yet don't look too good, nor talk too wise:
If you can dream--and not make dreams your master,
If you can think--and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you've spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build 'em up with worn-out tools:

If you can make one heap of all your winnings
And risk it all on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breath a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: "Hold on!"

If you can talk with crowds and keep your virtue,
Or walk with kings--nor lose the common touch,
If neither foes nor loving friends can hurt you;
If all men count with you, but none too much,
If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And--which is more--you'll be a Man, my son!

– If by Rudyard Kipling

DEBBIE DOWNER

Let’s just say I’m not a big fan of having a 13-hour difference between here and Beijing. I basically can’t look at any website during the day without seeing some result that I was hoping to see on TV. And NBC’s coverage of track and field has been hit or miss. I was pissed when I found out the men’s 1500 meter results online, but since I didn’t stay up till 2 AM to watch NBC’s coverage, I’m glad I was able to at least read about the results. I still haven’t seen the race.

I will give NBC credit for their women’s marathon and men’s 10K coverage. Hopefully their men’s marathon coverage will be just as good. Having Ed Eyestone and Craig Masback in the booth seemed to work out pretty well for them.

Listening to a morning radio show the other day one of the hosts was talking about Usain Bolt and mentioned something like, “Well, they don’t have professional track.” I just shook my head. Maybe they don’t have a league in the U.S., but as someone pointed out, Asafa Powell’s $100K appearance sounds “professional” to me.

I’m going to go out on a limb and say that Bolt is pretty amazing. As Ato Boldon said, “The record I thought would be around till I die has just been broken.” I mean Michael Johnson basically broke a 17-year old world record by four-tenths of a second - that's huge over 200m. But then I thought about what Johnson said. That record shouldn’t have lasted 17 years to begin with. During that time it should have gradually come down. People are just now starting to run in that range. Even with all that said, Bolt is pretty quick. I wonder what he could do in the long jump.

Thanks to Charlie for pointing out this ESPN article on Katie McGregor.

Since I haven’t posted in 2 days, here’s an update on my training. Monday night I added another easy 5 mile run. Tuesday morning I ran 6 miles that included 5 times up the Bush Lake Road hill with a stride every time I reached the bottom. Yesterday I ran an easy 5 miles in the morning and then last night I ran a 10 mile progression run, dropping down to 6:30 for the last 2 miles.

Quote of the day;

“I tried to put a happy face on it. You don't want to be Debbie Downer and feel sorry for yourself. It's not like I'm the only person to finish fourth.” – Katie McGregor

PAST THE POINT

All right, maybe I was a little hard on myself after last weekend’s 15K. A week later I’m feeling a lot better and more confident. It probably helps that I’m finally past the point of dredging up tons of snot and mucus during every run.

I ended up taking Friday off because I wanted to actually keep my weekly mileage under 85. I was planning doing my long run on Sunday, but family activities made Saturday the better option. I wanted to get in at least 20 miles, but since I felt so good and the weather was ideal, I ended up with my second 22 mile run of this training cycle. That gave me 83 miles for the week on 9 runs in 6 days.

Yesterday I thought I’d slog through 12 miles on tired legs, however, I felt surprisingly springy for the day after nearly 3 hours of running. Of course, all good things must come to an end and this morning’s 5 miler was a very slow shuffle.

Here are my random thoughts on the Olympics so far;

What’s with the American gymnast wearing a pink outfit? Pink, white and blue?

Why do beach volleyball players have numbers on their uniforms? Do we really need to distinguish between 1 and 2?

Speaking of numbers, is there anything more useless than the hip numbers in track? 1) they always seem to fall off and 2) they already have bib numbers on.

It turns out watching the heats of the 100 meters is boring, but it’s still better than watching that equestrian event where the horse does different strides around the ring. Holy smokes, that was painful to watch.

I can’t wait until Usain Bolt starts using ‘roids. That will be really fun to watch.

Regarding Bolt, it’s kind of scary that my boss – the guy that determines how much money I make – thought that Bolt will probably be able to garner appearance fees of $10,000 - $20,000 after his WR performance. Now I don’t know the market for sprinter’s appearance fees, but I’m assuming it’s a lot higher than that. Hopefully it reflects my boss’s lack of knowledge regarding track and field and not his ideas on salary distribution.

Quote of the day;

“I just wanted to come in and make it in. I didn't make it in automatically but I'm safe, I'm sure I'm safe. Nothing to worry about - just go relax and wait for the finals.” – Bernard Lagat, prior to finding out he missed qualifying for the 1500 meter final by two-hundreds of a second

WORD OF MOUTH

Sometimes it seems that I get so focused on marathon training that I seem to forget to have fun along the way. By the time I realize it, the year is over and I’ve only run 5-10 races. And usually they’re the same races I run every year, so they tend to cause more stress because I start comparing year-over-year times. So when I saw a new 3-mile race planned for last night – when Daniels just so happened to have an interval workout on the schedule – I jumped at the chance to sign up.

I was mainly looking forward to a low-key way to get in some VO2 work, as well as the post-race beverages. Having one local brew pub furnish the beer is cool enough – but how about two different brew pubs supplying the cold suds? I know at least one blogger that will kick himself for not coming out and enjoying the Surly and the Flat Earth. Not only are we talking quality, but we’re talking quantity too. The Flat Earth bottle alone was 1 pint 6 ounces. Sorry Kirk, no wine was served. Maybe next year.

Best of all, I got to enjoy the beer with Katie and some of the Minnesota Red folks.

Oh yeah, the race…it went pretty well. I started out in 6th place before moving up into 4th before the first mile in 5:49. I held my position during the next mile, running 6-flat. With a mile to go I passed a guy who turned out to be 38 years old and ended up putting about 10 seconds on him before the finish – running the last mile in 6:01 for a 17:50 three-mile.

I finished behind Matt, a 19-year-old (15:32) who is trying to make it onto the UM team and Megan (17:25ish) who runs for a very good Princeton program. It’s funny because when I ran my 22-mile long run a few weeks ago, only one person passed me – some gal that I’ve never seen before. It turns out it was Megan.

Anyway, hats off to the folks at ACCUA for putting on a fine event. With so many weekends full of races, I’m guessing these week night events may be the wave of the future.

In total, the day's training included 5 miles in the morning and another 10 in the evening. Today will definitely be a very easy, low-mileage day.

Quote of the day;

“I didn’t know anybody who did it for health. You became intensely aware of your body, but it wasn’t like, I want to live a long life. It was more like, What can I get out of this machine? It was very competitive.” - Peter Hessler’s dad talking about the '70s running boom, in this New Yorker article on Ryan Hall