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!!
Sunday, August 9, 2009
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.
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