Running was great to me in 2009. God has given me the ability and passion to run, and in 2009 he blessed me with good health and some great successes. Below is a recap of the year's running moments.
* In early February, I signed a "regional" sponsorship with Saucony. I received lots of free shoes, a racing uniform and some pretty cool gear.
*On February 28, I won my 3rd consecutive Cowtown Marathon (it was my best Cowtown time yet--2:25:13)
*In March, I accepted a position to coach at Leander ISD's newest high school, Vandegrift. This was a great opportunity for me and Stephanie. We moved to Cedar Park at the beginning of June.
*On July 19, I ran my first Ultramarathon--The El Scorcho 50K in Fort Worth. It was a great experience, but I'm not sure it is one I want to try again any time soon.
*In October, both my boys and girls cross country teams at Vandegrift won the District 8-3A Championship and earned a trip to the Regional Meet in Lubbock. This was a great accomplishment for a group of kids that are only Freshmen and Sophomores.
*The first weekend in November, I ran my first ever 10 mile race--The Run for the Water 10-Miler. This was a great cause benefiting the people of Burundi and their water situation. I won the race in a time of 51:34 beating former UT star Darren Brown (I will have to admit though that Darren was using the race as a workout).
*On Thanksgiving Day, I won the Thundercloud Subs Turkey Trot (5 miles) in a time of 24:55. For the win, I received a Turkey trophy and $50 worth of free subs.
*On December 13th, I completed my 9th marathon (Dallas White Rock). I finished 4th in a P.R. of 2:22:53 earning $500 in prize money.
*This past Tuesday, I agreed to run for an Austin-area Mizuno team. This will give me more free shoes and the opportunity to win some prize money incentives.
I am thankful to have been able to pursue my running passion in 2009, and I am excited about the new year ahead.
Run Tough,
Keith
Thursday, December 31, 2009
Friday, December 18, 2009
What's Ahead
After a satisfying experience at White Rock, I am anxious to get back to training. I have had some time this week to really think about my races in 2010. As I continue my quest to achieve a qualifying mark for the 2012 Olympic Trials, I realize that my time is limited and I will need to improve significantly in the coming year. With that said, I have decided to run two local Austin races in the coming months. First, I will be racing the 3M Half Marathon in January with the goal of setting a PR in the half. This is a really fast race with lots of outstanding competition. Second, I will be running the Austin Marathon on Feb. 14. I will run this race with the intentions of winning and running in the low 2:20's. In preparation for the Austin Marathon, I hope to increase my weekly mileage to 120 or so. I will attempt this for about a month leading up to the race as an experiment to see if my body can handle the high mileage. I will probably rest up a bit and do some shorter races in the months of March, April and May. Well, that's the plan for now.
Monday, December 14, 2009
WHITE ROCK
5:04--that is what I ran for mile #25 at the 2009 White Rock Marathon. The 40th running of the Dallas event was my 9th time racing 26.2 miles. It was the best I have ever felt! At about mile 19, former A&M runner Logan Sherman pulled away from me. (We had run the first 19 miles together.) I was content to maintain my position in 6th place fearing that the "wall" was looming. The wall came, but then it left. For the first time in all of the marathons I've run, I was able to break through that point of fatigue. My last few miles were tough but I never once doubted that I could finish strong. I feel as though I can still run faster. I look forward to my next one--most likely Austin on Feb. 14.
White Rock splits:
1. 5:24
2. 5:36
3. 5:11
4. 5:14
5. 5:22
6. 5:28
7. 5:23
8. 5:14
9. 5:23
10. 5:20
11. 5:31
12. 5:08
13. 5:35
14. 5:32
15. 5:27
16. 5:34
17. 5:26
18. 5:34
19. 5:26
20. 5:50
21. 5:47
22. 5:25
23. 5:25
24. 5:33
25. 5:04
26. 5:32
.2 1:17
TOTAL -- 2:22:53
White Rock splits:
1. 5:24
2. 5:36
3. 5:11
4. 5:14
5. 5:22
6. 5:28
7. 5:23
8. 5:14
9. 5:23
10. 5:20
11. 5:31
12. 5:08
13. 5:35
14. 5:32
15. 5:27
16. 5:34
17. 5:26
18. 5:34
19. 5:26
20. 5:50
21. 5:47
22. 5:25
23. 5:25
24. 5:33
25. 5:04
26. 5:32
.2 1:17
TOTAL -- 2:22:53
Sunday, August 9, 2009
Jack Daniels Marathon
I plan on running the 40th Anniversary White Rock Marathon in December. For the first time in my marathon training, I am going to apply the Jack Daniels formula and see if I can produce an elite time. Today was the first day of a 16 week program that I will be doing to prepare for the race. The workout was supposed to be 18 miles of 2@Easy pace, 6@Marathon pace, 1@Threshold, 5@Marathon, 1@Threshold, 1@Marathon, 2@Easy.
Well, the started off poorly when I turned my alarm off at 6:45 this morning and opted to save the workout for the evening. I laced the shoes up and hit the streets at about 5:30 this evening. The temp. was 101. I managed to make it through the first 9 miles right on target. 6:30 for the first 2 miles, 5:35 pace for the next 6 and 5:20 for the threshold mile. The next 5 were a real struggle (I averaged 5:45). When it was time for the next threshold effort, I was toast. I ran 5:55 for that mile then jogged it in for a 15.75 mile run.
Halfway through the run, it showered. But, it was not a pleasant rain. It was one of those where the sun is still out and the rain is really light and hot. When it stopped, it felt like running in a sauna. I imagine the heat index was about 105.
Needless to say the Jack Daniels marathon plan is going to be tough!!
Well, the started off poorly when I turned my alarm off at 6:45 this morning and opted to save the workout for the evening. I laced the shoes up and hit the streets at about 5:30 this evening. The temp. was 101. I managed to make it through the first 9 miles right on target. 6:30 for the first 2 miles, 5:35 pace for the next 6 and 5:20 for the threshold mile. The next 5 were a real struggle (I averaged 5:45). When it was time for the next threshold effort, I was toast. I ran 5:55 for that mile then jogged it in for a 15.75 mile run.
Halfway through the run, it showered. But, it was not a pleasant rain. It was one of those where the sun is still out and the rain is really light and hot. When it stopped, it felt like running in a sauna. I imagine the heat index was about 105.
Needless to say the Jack Daniels marathon plan is going to be tough!!
Sunday, July 19, 2009
Surviving an Ultra
When my friend, Tod Tieszen, asked me to run the El Scorcho 50K back in April, I told myself it was only 5 miles farther than a marathon and signed up without hesitation. Besides, I am an established marathoner with 8 under my belt, so now would be a good time to give the ultra a try. Right?
Most runners can tell you, signing up is the easy part. It's the months of training between signing up and the actual race that tests your resolve. Training for El Scorcho would prove to be a very difficult task. The race begins at midnight during what is "typically" the hottest part of the summer and takes place around a 5K loop in Fort Worth's Trinity Park. So how do you train for a race that is so unique and out of the ordinary? Afterall, most runners do not have the freedom of schedule to go for a midnight run each day.
Every marathon I have run, I toed the line satisfied with my training and confident that I would perform well. El Scorcho was no different. I had done some late night long runs, runs in the heat of the day, a 22 mile long run around a 3.5 mile loop, and I had even read Dean Karnazes' ultra running book "Confessions of an All Night Runner". Yet, with 4 5K loops (12 miles) remaining in the race, I was fighting the demons of doubt. Whether you are an experienced runner, a beginner, fast or slow, every runner faces a point in a long distance race where they question themselves and their ability to finish. I never thought I would be answering these questions so early at El Scorcho.
Fortunately, I was able to slog through the last few miles and survived to finish the 50K in 3 hours 8 mins. As I crossed the finish, I swore to myself I would never do this again, but I have a feeling in time I will be giving the ULTRA another shot.
Despite the cooler temperatures, El Scorcho tres (as it was dubbed for its 3rd year) was a great success. The 50K runners started at approximately 12:01 a.m. and the 25K runners started about 10 minutes later. 91 runners finished the 31 miler, while 269 finished the 25K. Volunteers were stationed at the start/finish and at the half-way point of the 5K loop with water, gels, and HEED (the official electrolyte replacement drink of El Scorcho). Friends and family camped along the start/finish area, so there was no lack of support as you finished one loop and started another.
If you are looking for a unique race experience and a definate challenge, you may want to put El Scorcho quatro on your calendar for next summer.
Most runners can tell you, signing up is the easy part. It's the months of training between signing up and the actual race that tests your resolve. Training for El Scorcho would prove to be a very difficult task. The race begins at midnight during what is "typically" the hottest part of the summer and takes place around a 5K loop in Fort Worth's Trinity Park. So how do you train for a race that is so unique and out of the ordinary? Afterall, most runners do not have the freedom of schedule to go for a midnight run each day.
Every marathon I have run, I toed the line satisfied with my training and confident that I would perform well. El Scorcho was no different. I had done some late night long runs, runs in the heat of the day, a 22 mile long run around a 3.5 mile loop, and I had even read Dean Karnazes' ultra running book "Confessions of an All Night Runner". Yet, with 4 5K loops (12 miles) remaining in the race, I was fighting the demons of doubt. Whether you are an experienced runner, a beginner, fast or slow, every runner faces a point in a long distance race where they question themselves and their ability to finish. I never thought I would be answering these questions so early at El Scorcho.
Fortunately, I was able to slog through the last few miles and survived to finish the 50K in 3 hours 8 mins. As I crossed the finish, I swore to myself I would never do this again, but I have a feeling in time I will be giving the ULTRA another shot.
Despite the cooler temperatures, El Scorcho tres (as it was dubbed for its 3rd year) was a great success. The 50K runners started at approximately 12:01 a.m. and the 25K runners started about 10 minutes later. 91 runners finished the 31 miler, while 269 finished the 25K. Volunteers were stationed at the start/finish and at the half-way point of the 5K loop with water, gels, and HEED (the official electrolyte replacement drink of El Scorcho). Friends and family camped along the start/finish area, so there was no lack of support as you finished one loop and started another.
If you are looking for a unique race experience and a definate challenge, you may want to put El Scorcho quatro on your calendar for next summer.
Monday, June 29, 2009
El Scorcho Update
Well, I am less than 3 weeks away from my first ULTRA. Training has been decent. My mileage has been in the mid-80s the past 3 weeks, but my long runs have been really bad. Considering the short preparation time I had for this race, I thought it would be a good idea to do a long run every week. WRONG!! I have done a 17, 18 and 19 mile run thus far. It seems as though I get to about the 13/14 mile point and my legs just feel like jello. I think the high weekly mileage is taking its toll on my legs. At this point, just finishing the 31 miles will be a challenge.
Since the race begins at midnight, I am going to start doing some late-night training runs. Tomorrow night, I will do my long run on a 3.5 mile course starting at 10 p.m.
I have also discovered that running on the treadmill is really not that bad. Steph and I joined Gold's gym about a week ago, and I have done a couple of runs there. They have a media room that has a movie theater screen and about a dozen treadmills. Yesterday, I ran for 65 minutes while watching "The Dukes of Hazzard". It's a nice change of pace to do an occasional run there.
5K this weekend in Lago Vista with my VHS CC team. This should be a good test of speed. I have not raced in over a month.
Since the race begins at midnight, I am going to start doing some late-night training runs. Tomorrow night, I will do my long run on a 3.5 mile course starting at 10 p.m.
I have also discovered that running on the treadmill is really not that bad. Steph and I joined Gold's gym about a week ago, and I have done a couple of runs there. They have a media room that has a movie theater screen and about a dozen treadmills. Yesterday, I ran for 65 minutes while watching "The Dukes of Hazzard". It's a nice change of pace to do an occasional run there.
5K this weekend in Lago Vista with my VHS CC team. This should be a good test of speed. I have not raced in over a month.
Monday, June 22, 2009
The runner's toenail
The blackened toenail is a common occurrence among serious runners. Because of repeated friction between the toe and the inside of the shoe, the nail will often turn black and eventually fall off. A friend of mine recently called me to ask if it were okay for him to continue running on his black and swollen toe. I reassured him that it was perfectly normal and that the nail would probably fall off in the shower. I have lost the nail on my middle toe multiple times--to the point that the skin beneath the nail has formed a permanent callus.
After consulting with my friend, I wanted to check to see what the experts said about blackened toenails. Click here is what running expert Jeff Galloway had to say.
After consulting with my friend, I wanted to check to see what the experts said about blackened toenails. Click here is what running expert Jeff Galloway had to say.
Monday, June 15, 2009
el scorcho
Well, I signed up for my first ultramarathon. It is a 50K (31 mile) race in Fort Worth on the Trinity Trail. What makes this race unique is that it begins at midnight, and historically is in the hottest month of the year (July), hence the name el scorcho. Oh, the entire race also takes place around a 5K (3.1 mile) loop--so, yes for all the math majors that means 10 loops. My friend Tod Tieszen is also running in the race--he encouraged me to do it.
I'm looking forward to the experience, but I'm not sure I have had enough time to properly train for an ultra. Last week was my best week of mileage in months at 78. I finished the week with 18 miles at Brusy Creek Trail in Cedar Park. This is was an awesome trail for running, biking, walking, etc. I highly recommend it if you are in the area--you can check out the park and map here. I should be able to surpass the 80 mile mark this week.
In other news, we have officially moved to Cedar Park, TX. I began working with my new cross country team last week. I have some good kids that are very dedicated. You can check out the school's website here--it is called Vandegrift High School.
I'm looking forward to the experience, but I'm not sure I have had enough time to properly train for an ultra. Last week was my best week of mileage in months at 78. I finished the week with 18 miles at Brusy Creek Trail in Cedar Park. This is was an awesome trail for running, biking, walking, etc. I highly recommend it if you are in the area--you can check out the park and map here. I should be able to surpass the 80 mile mark this week.
In other news, we have officially moved to Cedar Park, TX. I began working with my new cross country team last week. I have some good kids that are very dedicated. You can check out the school's website here--it is called Vandegrift High School.
Sunday, May 24, 2009
My Dad's a RUNNER
Well, I never thought I would say this, but my dad is a real runner! He has been training on the treadmill the last few months and has worked his way up to a 4 mile run. While at home over the weekend, Brian and I went for a run with him. I will be honest and say that I expected dad would need to walk some. Well, he surprised and impressed me! We ran 2.3 miles and never stopped to walk once. When we made the final turn towards home (about 3 blocks away), dad said, "We can pick it up if ya'll want." I wondered how much he would actually be able to "pick up" the pace. Well again I was impressed. Dad hammered it (I mean full sprint mode) the rest of the way to the house. I'm really proud of my dad for his discipline and dedication. I'm hoping we can convince him to run a 5K soon!
Wednesday, April 8, 2009
I gave him a dollar but didn't tell him why. . . .
Last Friday, a homeless man approached me at the car wash. He told me he was down on his luck and that he had just gotten out of jail. He asked if I had a dollar I could spare. In the past, I would have just said no I don't have anything to give you and gone about my business. This time, however, I knew I had a dollar in my pocket, and I definately did not need it for anything special. So, I gave it to him. He reacted as if he had already been turned down by so many--he was so excited over a dollar. He walked away, and I never said anything. I could have told him Jesus loves him. I could have told him I was giving it to him, but it was God's dollar. God gives us opportunities to share our faith, I hope next time my eyes are open to that.
Wednesday, March 25, 2009
WIND. . . .my least favorite element
The wind around North Texas early this week was really wild. On Sunday and Monday, the wind blew very hard out of the South. I went for a 7 mile out-and-back run Monday afternoon and made the mistake of running with the wind at my back for 3.5 miles "out". On the return to my house, I literally thought the wind was going to lift me off of the ground. It slowed me to a snail's pace for the second half of the run. Here are some tips for the next run you do on a windy day:
1. If you must do an out and back run, start by running in to the wind. Then, the trip back will seem much easier.
2. Have your spouse or friend drive you for your desired run distance into the wind and do your entire run with the wind at your back.
3. Make it into a workout. Run into the wind for 1 minute hard, then turn around and run with the wind for 2 minutes.
4. Go to a track and do an interval or repetition session. An example: repeat 200s (run one with the wind at your back, then jog diagonally across the field back to the start).
5. Dust off the old treadmill. Personally, I hate running on treadmills but with Monday's wind gusts the treadmill would have been a relief.
6. Tuck your chin to your chest, grit your teeth, and suck it up! The wind only makes you stronger!
1. If you must do an out and back run, start by running in to the wind. Then, the trip back will seem much easier.
2. Have your spouse or friend drive you for your desired run distance into the wind and do your entire run with the wind at your back.
3. Make it into a workout. Run into the wind for 1 minute hard, then turn around and run with the wind for 2 minutes.
4. Go to a track and do an interval or repetition session. An example: repeat 200s (run one with the wind at your back, then jog diagonally across the field back to the start).
5. Dust off the old treadmill. Personally, I hate running on treadmills but with Monday's wind gusts the treadmill would have been a relief.
6. Tuck your chin to your chest, grit your teeth, and suck it up! The wind only makes you stronger!
Sunday, March 8, 2009
Track is Back!!
I love the month of March! Daylight savings gives us more outdoor time in the evening, flowers and trees are blooming, the weather is usually really nice, and track season kicks off. Yesterday, the boys at Krum had their first track meet at Iowa Park. I love coaching track because I get to see so many different types of kids compete--the throwers, jumpers, sprinters, hurdlers and distance runners.
Here are my top 10 favorite track and field memories:
10. Seeing Forth Worth O.D. Wyatt set the national high school record in the 400 Relay (39.76) at the 1998 State Track Meet.
9. Watching Logan Bowman (a Krum runner I coached) win the 1600 and 3200 at the Region II-2A meet in Stephenville (2005).
8. Attending the Penn Relays as a Freshman at Rice in 1999 and running on the 4x800 relay.
7. Setting the Rice school record and NCAA provisional qualifying mark in the Distance Medley Relay at the Notre Dame Last Chance Meet. I ran the lead off leg (1200 meters).
6. As a Senior at Childress High School, beating Vernon High School to win the 4x400 District Championship in 3:21. My teammates were Jerome Jackson, Eric Green, and Norman Drew (Grasshopper).
5. Seeing Luke Inman puke up his mexican food after splitting a 50 on the 4x400 at the Amarillo Relays. Luke was added to the relay after another runner was injured. He had gone to eat lunch at a mexican place with his mother only an hour before. We finished 3rd in 3:24--this was the first time I realized we could have a really good relay.
4. Running a 3:46 PR in the 1500 at the Texas Invitational 2001. Clyde Colenso of SMU rabbitted the race with perfect pacing. He completed the entire race (and made it look easy) to win in 3:43. Another SMU Mustang, Dalibor Balgac, finished 2nd with me close behind.
3. Attending the World Track & Field Championships in Edmonton, Canada in 2001. It was truly amazing to see the world's finest track athletes compete at their highest.
2. Seeing Krum Sophomore Coleby Borchardt win the Region II-2A 800 title in dramatic fashion and a personal best time of 1:57.17 (not bad for a Sophomore, right?).
1. Winning the 1998 Class 3A 800 for Childress. I can still remember every detail of that race.
I can't wait to add to the memories this track season!!
Here are my top 10 favorite track and field memories:
10. Seeing Forth Worth O.D. Wyatt set the national high school record in the 400 Relay (39.76) at the 1998 State Track Meet.
9. Watching Logan Bowman (a Krum runner I coached) win the 1600 and 3200 at the Region II-2A meet in Stephenville (2005).
8. Attending the Penn Relays as a Freshman at Rice in 1999 and running on the 4x800 relay.
7. Setting the Rice school record and NCAA provisional qualifying mark in the Distance Medley Relay at the Notre Dame Last Chance Meet. I ran the lead off leg (1200 meters).
6. As a Senior at Childress High School, beating Vernon High School to win the 4x400 District Championship in 3:21. My teammates were Jerome Jackson, Eric Green, and Norman Drew (Grasshopper).
5. Seeing Luke Inman puke up his mexican food after splitting a 50 on the 4x400 at the Amarillo Relays. Luke was added to the relay after another runner was injured. He had gone to eat lunch at a mexican place with his mother only an hour before. We finished 3rd in 3:24--this was the first time I realized we could have a really good relay.
4. Running a 3:46 PR in the 1500 at the Texas Invitational 2001. Clyde Colenso of SMU rabbitted the race with perfect pacing. He completed the entire race (and made it look easy) to win in 3:43. Another SMU Mustang, Dalibor Balgac, finished 2nd with me close behind.
3. Attending the World Track & Field Championships in Edmonton, Canada in 2001. It was truly amazing to see the world's finest track athletes compete at their highest.
2. Seeing Krum Sophomore Coleby Borchardt win the Region II-2A 800 title in dramatic fashion and a personal best time of 1:57.17 (not bad for a Sophomore, right?).
1. Winning the 1998 Class 3A 800 for Childress. I can still remember every detail of that race.
I can't wait to add to the memories this track season!!
Sunday, March 1, 2009
Cowtown Recap
I checked the weather forecast periodically throughout the week last week, and as Saturday approached, I was dreading the WIND. Sure enough I woke up at 4:45 a.m. Saturday morning to a howling North wind. I arrived at the race with my friends Tod Tieszen, Paul Polk and Shane Pierce at about 6:30. (See a picture of me and Shane above.) It was awesome riding to the race with those guys--a race is always more fun when you do it with a group of friends.
Before heading to the start line, Tod led the four of us in prayer. Despite the cold, I decided to run with just a singlet, shorts, hat and glove. At the start, a group of half-marathoners jumped out to the early lead. I quickly settled in behind this lead group. At about the 6 mile mark this group started to break apart, and the eventual winner took a commanding lead. I stayed close behind him until the half-marathon and marathon courses split at the 8 mile marker.
My goal time coming in to the race was 2:28; a 5:40 per mile pace. From the beginning of the race, I kept a plus/minus count of how close I was to 5:40 pace. By the half way point, I already had over 2 minutes in the bank. I took my first POWERBAR gel pack at around mile 15 and my seconde at mile 21. By mile 23, I had over 3 1/2 minutes in the bank, and so all I needed to do was maintain in the last 3 miles to exceed my expectations.
At mile 24, I merged with the finish of the half-marathon course. Many of those runners were cheering me on as I passed. As I made the final turn and had the finish line in my sights, I felt a rush of adrenaline. The police escort was bottlenecked by waves of half-marathon finishers, so I passed him up and gave my best effort to sprint to the finish. I crossed the tape in 2:25:13, my 3rd best time ever (over 3 minutes faster than my goal time).
My splits are below:
5:30, 5:45, 5:31, 5:19, 4:34 (this one and the next had to have been mis-marked), 6:19, 5:30, 5:30, 10:48 (I missed the 9 mile marker so this is a 2 mile split), 5:35, 5:27, 5:46 (this would be my slowest mile), 5:33, 5:30, 5:29, 5:41, 5:41, 5:32, 5:40, 5:20, 5:36, 5:28, 18:03 (at this point I was so excited about winning my 3rd Cowtown that I quit looking for mile markers and just ran)--2:25:13
Thursday, February 19, 2009
1 Week to Cowtown
According to the Cowtown website at the moment I am writing this blog entry, there are only 8 days, 11 hours and 24 minutes left to race time. I am excited and ready for the race to be here. Marathon training is a very long process, and it takes a lot out of you. By this point in my training, I am so ready to just race--I feel as though I have been training forever. I wonder if other marathoners feel the same way.
My training has been pretty good, although I did not get the same kind of high mileage in as I did when training for Steamtown. I have managed a tempo and interval session each week as well as a long run of 18-22 miles. This week, my legs have been pretty tired, and it made me question whether or not I was backing off enough. I have learned to listen to my body when race time approaches. Here are some signs you may need to back off in those last crucial weeks of training:
1. Take your pulse in the morning--take the day off or easy if your resting heart rate is abnormally higher than usual
2. If you wake up and feel exhausted, go back to SLEEP (at least for one day, it won't hurt you to sleep in and skip that morning run)
3. If your legs feel heavy and/or tired while walking--Take a load off and prop your feet up (elevate the legs)
4. Sharp pain of any kind anywhere can indicate possible injury; this late in the game, don't risk it and take the day off.
5. If within the first 10-20 minutes of your run your legs begin to feel tired, just stop!!
6. If you have any mental doubts at all about doing a run in the last week of training (i.e., you think doing a run might zap your legs for the race), then just don't run. THE HAY IS IN THE BARN!! Nothing you do in the last week of training is going to make you run faster.
8 Days, 11 hours and 10 minutes!!
My training has been pretty good, although I did not get the same kind of high mileage in as I did when training for Steamtown. I have managed a tempo and interval session each week as well as a long run of 18-22 miles. This week, my legs have been pretty tired, and it made me question whether or not I was backing off enough. I have learned to listen to my body when race time approaches. Here are some signs you may need to back off in those last crucial weeks of training:
1. Take your pulse in the morning--take the day off or easy if your resting heart rate is abnormally higher than usual
2. If you wake up and feel exhausted, go back to SLEEP (at least for one day, it won't hurt you to sleep in and skip that morning run)
3. If your legs feel heavy and/or tired while walking--Take a load off and prop your feet up (elevate the legs)
4. Sharp pain of any kind anywhere can indicate possible injury; this late in the game, don't risk it and take the day off.
5. If within the first 10-20 minutes of your run your legs begin to feel tired, just stop!!
6. If you have any mental doubts at all about doing a run in the last week of training (i.e., you think doing a run might zap your legs for the race), then just don't run. THE HAY IS IN THE BARN!! Nothing you do in the last week of training is going to make you run faster.
8 Days, 11 hours and 10 minutes!!
Saturday, February 14, 2009
Happy Valentine's Day
My wife has many talents, and recently she has discovered a love for decorating cakes. This is her latest creation--a cookie cake for me! This is only her third cake to decorate, and I think she is already really good at it. Love you, Steph.
Monday, February 9, 2009
Lungs, Legs, Wheels and Thrills
Recently, I had someone ask me about my training philosophy (How do I go about training for distance racing?). Well, I have always had a fairly simple training approach, but I've never really had to explain it in simple terms to a non-runner. My philosophy follows very closely the training methods of legendary distance coach Arthur Lydiard. Lydiard believed the most "trainable" system was the aerobic system. He said you should spend most of your time just running miles and building endurance. You follow that up with training on hills to build power and strength in the legs, then you spend 4 weeks or so training your anaerobic system. Finally, you work on speed and rest for the big race.
Well, Lydiard was really good at explaining the science behind his training method, but I like to sum it all up with this phrase "Lungs, legs, wheels, and thrills"! I believe that simple phrase (in that order) correctly summarizes the proper phases of training.
LUNGS--The first thing you do in distance training is build up your lungs. Distance running is a very aerobic activity, so you have to run lots of miles with the purpose of expanding your aerobic capacity. For 10-12 weeks, you should just run mileage at a comfortable pace, increasing your mileage each week. This phase of training is the foundation for everything you will do for the rest of the season.
LEGS--With the proper foundation, you can begin to tackle the next challenge of distance running, anaerobic capacity. Everyone that has ever run hard for an extended period knows that eventually your legs begin to feel heavy, like lead. Well, in order to train your legs for this part of the race, you have to train at your lactate threshold (this is the point where lactic acid begins to accumulate in your blood stream AND it is why your legs begin to feel heavy). So, what does that mean in terms of training? Intervals and Fartlek training.
WHEELS--When I was a kid, we would say that someone who was really fast, "had wheels". They were so fast, it was as if they had wheels for feet. The next phase in training is developing the wheels, the speed. You should always work on speed to some degree, but the last few weeks of training should be largely devoted to fine tuning your turnover. Speedwork is short bouts of fast running with lots of rest. Volume of running should be kept low.
THRILLS--This is the easy part of the training. The last week (or more for longer races) should mostly be active recovery. If your legs ever feel tired during any of these workouts, you probably take the day off. Intensity should be very low, as should volume. There is a scene from the running movie Without Limits where Coach Bill Bowerman gave his star, Steve Prefontaine, a very short workout the day before the NCAA Championships. Prefontaine complained about the workout's lack of intensity, and the old coach replied, "The hay is in the barn." At this point in your training, you are ready. Nothing you do in this week will help you on race day (but you could certainly do damage to your legs by running too hard). So, you just need to rest, wait for the race, and dream about the thrill of victory.
Well, Lydiard was really good at explaining the science behind his training method, but I like to sum it all up with this phrase "Lungs, legs, wheels, and thrills"! I believe that simple phrase (in that order) correctly summarizes the proper phases of training.
LUNGS--The first thing you do in distance training is build up your lungs. Distance running is a very aerobic activity, so you have to run lots of miles with the purpose of expanding your aerobic capacity. For 10-12 weeks, you should just run mileage at a comfortable pace, increasing your mileage each week. This phase of training is the foundation for everything you will do for the rest of the season.
LEGS--With the proper foundation, you can begin to tackle the next challenge of distance running, anaerobic capacity. Everyone that has ever run hard for an extended period knows that eventually your legs begin to feel heavy, like lead. Well, in order to train your legs for this part of the race, you have to train at your lactate threshold (this is the point where lactic acid begins to accumulate in your blood stream AND it is why your legs begin to feel heavy). So, what does that mean in terms of training? Intervals and Fartlek training.
WHEELS--When I was a kid, we would say that someone who was really fast, "had wheels". They were so fast, it was as if they had wheels for feet. The next phase in training is developing the wheels, the speed. You should always work on speed to some degree, but the last few weeks of training should be largely devoted to fine tuning your turnover. Speedwork is short bouts of fast running with lots of rest. Volume of running should be kept low.
THRILLS--This is the easy part of the training. The last week (or more for longer races) should mostly be active recovery. If your legs ever feel tired during any of these workouts, you probably take the day off. Intensity should be very low, as should volume. There is a scene from the running movie Without Limits where Coach Bill Bowerman gave his star, Steve Prefontaine, a very short workout the day before the NCAA Championships. Prefontaine complained about the workout's lack of intensity, and the old coach replied, "The hay is in the barn." At this point in your training, you are ready. Nothing you do in this week will help you on race day (but you could certainly do damage to your legs by running too hard). So, you just need to rest, wait for the race, and dream about the thrill of victory.
Monday, February 2, 2009
Conquer the Long Run
When training for a marathon, it is essential that you get several quality long runs under your belt. In training for past marathons, I dreaded doing the weekly long run. They take so much time and can get quite boring. However, for the last two marathons, I have changed my approach to the long run, and I have actually learned to enjoy them. Here are some tips for your next one:
1. If possible, run with a partner. Running is always better if you have someone beside you.
2. If you don't have a running partner, listen to an IPOD. I used to say that I would never listen to music when I ran (I thought I was too good for that). But, I have learned that music can help pass the time. And, music can also help you establish your running rythm.
3. Choose a point-to-point course. I always enjoy starting from home and ending up in another town. Have your spouse, friend or family member come and pick you up. My favorite is starting in Krum and finishing in Corinth.
4. Run somewhere new. Every once in a while I will make a short drive over to the Greenbelt trail on Hwy. 380 for a long run. The new scenery through the trails is just enough to refresh my long run.
5. Make an event out of it. Run to a breakfast place, and have your spouse or a buddy meet you there. Replenish all those calories you burned with pancakes and bacon.
6. Set up water along your route. This is one I need to do more often. Practice drinking at certain mile markers and establish a drink plan for your race.
7. Use a GPS watch. I'm a big believer in these now for long runs. They can monitor your pace, distance, time, Heart Rate, and even your calories burned. Truly awesome!!
8. Mentally and physically prepare for your long run. Treat it like it is the real deal. Decide on a time to do your long run, and do not change it. Eat good carbs the night before your run and a healthy breakfast/snack before you start.
9. Reward yourself after you are done. Completing a long run is a true accomplishment. Kick back and relax for the rest of the day--you deserve it!
1. If possible, run with a partner. Running is always better if you have someone beside you.
2. If you don't have a running partner, listen to an IPOD. I used to say that I would never listen to music when I ran (I thought I was too good for that). But, I have learned that music can help pass the time. And, music can also help you establish your running rythm.
3. Choose a point-to-point course. I always enjoy starting from home and ending up in another town. Have your spouse, friend or family member come and pick you up. My favorite is starting in Krum and finishing in Corinth.
4. Run somewhere new. Every once in a while I will make a short drive over to the Greenbelt trail on Hwy. 380 for a long run. The new scenery through the trails is just enough to refresh my long run.
5. Make an event out of it. Run to a breakfast place, and have your spouse or a buddy meet you there. Replenish all those calories you burned with pancakes and bacon.
6. Set up water along your route. This is one I need to do more often. Practice drinking at certain mile markers and establish a drink plan for your race.
7. Use a GPS watch. I'm a big believer in these now for long runs. They can monitor your pace, distance, time, Heart Rate, and even your calories burned. Truly awesome!!
8. Mentally and physically prepare for your long run. Treat it like it is the real deal. Decide on a time to do your long run, and do not change it. Eat good carbs the night before your run and a healthy breakfast/snack before you start.
9. Reward yourself after you are done. Completing a long run is a true accomplishment. Kick back and relax for the rest of the day--you deserve it!
Wednesday, January 28, 2009
Bad Weather Days
So what do you do when icy weather hits and you get an unexpected day off from work. I had Tuesday and Wednesday off due to the weather, and it was great. Here is what I did:
1. Started a 750 piece puzzle that my parents gave me for Christmas. Stephanie will claim that she put most of it together, but we both know that's not the truth :). Notice how we ran out of space on the table and had to use a t.v. table and some books for more workspace. Believe it or not the dog hasn't eaten one puzzle piece yet (that we know of).
2. Read a few chapters in The Shack. I really enjoy reading and was happy to have had some free time to do it. I am in Chapter 10 of the book, and I am really enjoying it. You can read about the book here.
3. In January, Stephanie renewed our subscription to Netflix, so it was nice to get two new movies to watch on Tuesday. We watched Tuesday's with Morrie and Saving Sarah Cain. We really like having Netflix, although during the school year we usually don't have time to watch. We only pay $15 a month and we simply select movies we want to see, they send them to us in 1-2 days, and then we send them back when we are finished. Check out Netflix here.
4. And of course, I ran. Even though the roads were "too icy to drive on," they were good enough for a run. It was great. I was able to get some really good runs in. The extra time allows me to train at a high level of intensity.
I will say, I bundled up for my run!!!5. Finally, I got to spend lots of time with my beautiful wife, Stephanie. During the basketball season, we do not get to see each other much during the week, so it was nice to be able to just hang at the house with her. Two years ago tomorrow (1/29), we went on our first date to Texas Roadhouse. We celebrated tonight by having dinner there.
What do you do when you get an unexpected day off???
Tuesday, January 27, 2009
You might be a Redneck runner. . . .
1. If you stop to use the bathroom on a run and return home with just one sock.
2. If your only reason for purchasing vaseline is to lube up your nipples before a long run.
3. If you talk about your running shoes like they are a car. "Yea, I've got about 600 miles on these babies. They look a little rough on the outside, but lace 'em up and they'll still purr like a kitten."
4. If ice crystals form on your face while running and you think it's COOL.
5. If halfway in to your run, you pray for the miraculous appearance of a porta-potty.
6. If you show up to a road race and pray for short lines at the porta-potties.
7. If your finisher medals are hanging from the antlers of your mounted trophy buck.
8. If you have your running shorts on beneath your dress pants.
9. If you've ever thought about getting a tattoo that says "Born to Run."
10. If you have a tattoo that says "Born to Run".
11. If you have ever used super glue to "fix" your racing shoes.
12. If you have ever tried to chase a skunk on a run.
13. If your idea of speedwork is trying to get away from your neighbor's cocker spaniel.
14. If you lost a toenail from running and you showed it off with a sense of accomplishment.
15. If the whitest part of your body is underneath your running watch.
16. If you judge the color of your urine to determine your level of hydration.
17. If the word Fartlek is a normal word in your vocabulary and it doesn't make you laugh or embarassed to say it.
18. If you have ever run on the treadmill with nothing but your underwear on.
19. If the most time you spend in your truck is to measure how far you ran.
20. If you are proud of having all 10 toenails.
21. If you've ever looked in the mirror and thought to yourself, "Dang, these really short running shorts make me look sexy."
2. If your only reason for purchasing vaseline is to lube up your nipples before a long run.
3. If you talk about your running shoes like they are a car. "Yea, I've got about 600 miles on these babies. They look a little rough on the outside, but lace 'em up and they'll still purr like a kitten."
4. If ice crystals form on your face while running and you think it's COOL.
5. If halfway in to your run, you pray for the miraculous appearance of a porta-potty.
6. If you show up to a road race and pray for short lines at the porta-potties.
7. If your finisher medals are hanging from the antlers of your mounted trophy buck.
8. If you have your running shorts on beneath your dress pants.
9. If you've ever thought about getting a tattoo that says "Born to Run."
10. If you have a tattoo that says "Born to Run".
11. If you have ever used super glue to "fix" your racing shoes.
12. If you have ever tried to chase a skunk on a run.
13. If your idea of speedwork is trying to get away from your neighbor's cocker spaniel.
14. If you lost a toenail from running and you showed it off with a sense of accomplishment.
15. If the whitest part of your body is underneath your running watch.
16. If you judge the color of your urine to determine your level of hydration.
17. If the word Fartlek is a normal word in your vocabulary and it doesn't make you laugh or embarassed to say it.
18. If you have ever run on the treadmill with nothing but your underwear on.
19. If the most time you spend in your truck is to measure how far you ran.
20. If you are proud of having all 10 toenails.
21. If you've ever looked in the mirror and thought to yourself, "Dang, these really short running shorts make me look sexy."
Sunday, January 25, 2009
Back on Track
My week of running started off great on Monday. It was a school holiday, and I was able to do a solid tempo run in the afternoon. I ran 10K on the track in 31:52 with miles at 5:11, 5:11, 5:09, 5:04, 5:05, 5:02 and a final lap in 67. The effort was comfortable, and I was really pleased with the outcome. By Tuesday, my running took a hit. I was at basketball games four out of seven days last week, my right middle finger throbbed all week from a bacterial infection, and a severe cold kept me out of the running shoes for two days. Finally yesterday, I felt good enough to lace the shoes up again. I ran for an hour easy. Today, I decided to go ahead with my long run, since my chest and throat were feeling normal again. I ran my longest run yet--20 miles. Despite a little wind, it was a great day for a run with temperatures in the mid 50s. I averaged 5:55 per mile, which gives me great confidence for Cowtown. I still have about 30 days before the race!!
Saturday, January 24, 2009
My week of BASKETBALL
When I was a kid, I loved the game of basketball. I spent countless hours shooting outside in my driveway as a little boy. And when my dad built a carport on the driveway and tore down my basketball goal, I shot the ball onto my roof. I dribbled against the wall, down the sidewalks, and walked to the church to shoot on its baskets. As a middle schooler, I dressed head to toe in LA Lakers gear (I'm talking purple and yellow shoes, shorts, shirt, jacket and hat). Magic Johnson was my hero for most of my childhood, at least until I learned of his promiscuity. It's funny, I still remember crying the day he announced he was HIV positive. As a freshmen in high school, I was a master at taking a charge and was a pretty fair shot. Somewhere along the way I lost my passion for the game. I think my new found talent on the track just quickly overshadowed my love for hoops.
When I came to Krum in 2003, I inherited a 7th grade boys basketball team with lots of talent. Looking back, I can assure you that I didn't have a clue what I was doing that first year. We finished the season a little over .500 and finished 2nd in our district behind another basketball powerhouse--Ponder (this little town sits 6 miles south of Krum on FM 156). That group of 7th graders are now Seniors and have developed quite a rivalry with our neighbors from Ponder. As those boys moved up, so did I. I coached many of them as Freshmen and two or three of them as Sophomores and Juniors. Along the way, I regained some love for the game and learned a lot about coaching the sport.
On Tuesday, these boys from Ponder and Krum played again. Ponder came to Krum's Bennie Ennis Gym with a 25-0 record, a 51 game winning streak dating back to last year's state championship season, and a #1 state ranking. Our kids were 20-4. Both teams were undefeated in district play. After a rocky start, the Krum boys rallied to win in dramatic fashion 63-61. It was the first time this group of Krum seniors had defeated the Ponder seniors since little dribblers. Although I have had my outs with some of those kids, it was really cool to see them shine on such a big stage.
My week of basketball continued on Thursday as our 9th and JV (my team) played the first round of the district tournament. My team lost a disappointing game to Pilot Point putting us out of contention for the championship. Friday, I drove 3 hours with a fellow coach to the east Texas town of Clarksville to scout potential playoff opponents. Despite only a few short hours of sleep, we were back at it again this morning for the final games of the District tournament. My team managed to win two today and finished 3rd in the tourney.
Although I have enjoyed my time coaching basketball at Krum, I don't think I will ever have that same passion for the game I had as a young boy. Today, I was ready for the games to be over. It was a week with BIG basketball highs and a few lows. As I rest this evening, I am very thankful that there are no basketball games on Sunday!!
Monday, January 19, 2009
A lot on my mind. . . .
My brain has been getting a serious workout lately. I have certainly had a lot on my mind, and at times I feel as though my thoughts are a jumbled mess. The good news is that I believe God is doing a good work in me right now--He feels very close. You will have to excuse the randomness and lack of cohesion but I am going to unleash some of the many thoughts that have been running through my mind.
1. My career: God does not care as much about what I do as how I do it. I have struggled recently in understanding exactly what I should be doing with my life. Should I be coaching and teaching or doing something else? I think the truth is, God made me with a number of different talents and abilities which would be suitable for a thousand different careers. But, what is most important is that I work for the Lord. My work/job/career is simply an avenue of showing my Christlike character and bringing others to God. For the longest time now, I have treated my career as a way to improve my status, achieve personal success, make money, etc. I want to see my career through God's eyes and use it to reach others.
2. It's not about me: God made me for a purpose. I am learning more about that purpose as I read Rick Warren's book The Purpose Driven Life. I have been selfish for a lot of years. My focus has been on ME. I have been jealous of siblings, friends, and colleagues. I have envied the talents of others and rested on my laurels. (See a great reading on laurels here.) For the first time, I am beginning to understand that I am here on earth to please GOD. And, the great thing is that I am excited about finding more ways to do that. God wants me to use my unique personality and abilities to serve others and praise Him.
3. Worship: I am discovering that worship is so much more than sitting in a pew singing, praying and listening. Worship is continual, it's never ending, it's eternal, it's glorifying and pleasing God in everything I do. Think about it, using your abilities/talents with God in your heart is an act of worship. Colossians 3:23 reads, "Whatever you do, work at with all your heart, as working for the Lord, not for men." Even my running has become a way in which I can glorify God.
4. Life is meant to be shared: Colossians 3:15--"Each one of you is part of the body of Christ, and you were chosen to live together in peace." I have always considered myself somewhat of a loner. Mostly because of my social awkwardness--I have used this as an excuse to avoid others. In the past, I have been afraid that others might see my weaknesses. my inadequacies and I have shut them out. However, the truth is I need others in my life. Steph and I have been attending a Young Marrieds bible study, and it has been such a blessing in my life. Knowing I have a group of men praying for me and holding me accountable each week is very reassuring.
Those are just a few of the things in my head. The other thoughts are still jumbled and confused, but I am really excited about the way God is working on me right now.
Wednesday, January 14, 2009
Jan. 11-17 Training
Sunday's long run was pretty good, although I had some stomach issues at about mile 12 through the finish. Braum's chicken sandwich and a milkshake is not a good idea before a long run. I ran from the east side of Denton back to Krum at about 7:00 p.m. The total distance was 19.3 miles--my longest run since September. Today, I ran a 5 mile tempo workout on the track. I started off a little too fast or else I would have been able to run another mile or two. However, I was really happy with my time (25:04 total; 5:05, 5:05, 5:04, 4:58, 4:50).
The chilly weather has made it difficult to get out of bed in the morning, and tomorrow is supposed to be really cold. I am looking forward to the spring time when temperatures are nice, and I have more free time for training.
Cowtown is still about 6 weeks away--hopefully I will be right where I need to be for a 3-peat!!
I'll finish with some tips on running in the cold:
1.) Dress in layers--you can always take a layer off if you get too hot, but if you don't wear enough you may never warm up.
2.) Wear a hat and gloves--you lose heat through your extremities, so a hat and glove is sometimes all you need to stay warm.
3.) Use Vaseline or Body Glide in the tender spots!!--because you are probably wearing extra layers, you may chafe more than usual (especially on your lats and armpits).
4.) Stay hydrated--you may not have the urge to drink fluids because you will not sweat as much when running in the cold. But, you still lose fluids and your body will still need to rehydrate.
5.) Start out easy--it will take your muscles longer to warm up in the cold, so you should start out easier than you normally would and build your pace up gradually.
6.) Get out of wet/sweaty clothes ASAP--this is a no-brainer; remaining in cold conditions and wet clothes only increases your risk of illness.
The chilly weather has made it difficult to get out of bed in the morning, and tomorrow is supposed to be really cold. I am looking forward to the spring time when temperatures are nice, and I have more free time for training.
Cowtown is still about 6 weeks away--hopefully I will be right where I need to be for a 3-peat!!
I'll finish with some tips on running in the cold:
1.) Dress in layers--you can always take a layer off if you get too hot, but if you don't wear enough you may never warm up.
2.) Wear a hat and gloves--you lose heat through your extremities, so a hat and glove is sometimes all you need to stay warm.
3.) Use Vaseline or Body Glide in the tender spots!!--because you are probably wearing extra layers, you may chafe more than usual (especially on your lats and armpits).
4.) Stay hydrated--you may not have the urge to drink fluids because you will not sweat as much when running in the cold. But, you still lose fluids and your body will still need to rehydrate.
5.) Start out easy--it will take your muscles longer to warm up in the cold, so you should start out easier than you normally would and build your pace up gradually.
6.) Get out of wet/sweaty clothes ASAP--this is a no-brainer; remaining in cold conditions and wet clothes only increases your risk of illness.
Sunday, January 11, 2009
Cowtown Training Update
I am into my 4th week of training for the Cowtown Marathon (2/28). If I can manage to win again this year, I will be the first person to win 3 Cowtowns (mine in consecutive years). I am hoping to be in fairly solid shape this time around so I can run a much faster time than the previous 2 years. So far, I am pleased with my training--although my schedule prevents me from putting in high mileage, I have had some quality sessions. Each week, I focus on three high intensity sessions: 1. Long Run (I have done 16 and 18 miles--today I will do 20) 2. A tempo run of 5-6 miles (last week I ran 5 miles in 25:52 with miles of 5:15, 5:15, 5:09, 5:07, 5:05) 3. 400 meter repeats (I have done 8, 12, and 16 so far--yesterday I averaged about 70 seconds per 400).
For Christmas, Stephanie bought me a Garmin GPS watch. It is a really awesome gadget, which allows me to keep track of distance run, pace, heart rate, calories burned, and it even maps out each of my runs. Every serious distance runner should have one. You can find one here.
For Christmas, Stephanie bought me a Garmin GPS watch. It is a really awesome gadget, which allows me to keep track of distance run, pace, heart rate, calories burned, and it even maps out each of my runs. Every serious distance runner should have one. You can find one here.
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