This morning's eight-miler was a good ending to a good week. Marathoners Tilghman, Margie and Jessica headed out first, and I joined half marathoners Lisa, Logan and Sara. Lisa and Sara are running their first half, but they're in good shape, and they're young and tough (they've had kids).
Conditions were very humid with a dewpoint in the high 60s. Our run started at Grassland Elementary, down Moran Road along the Harpeth River, then Old Natchez Road for a half mile with a turn around at Temple Road. A thick fog, courtesy of the Harpeth, blanketed the rolling roads along horse farms and the palacial homes of country music stars, shielding us from the sun.
My goal was to negative split and run at my planned half marathon pace. The ladies took us out on some 9:15s. It went by quickly as the gals talked about shopping (I'm ok with that) and their race plans. Our only stop was at 3.4 miles for hydration.
At the turnaround, our average pace was 9:18/mile. The only big hill greeted us at 4.4 miles, and I faded a smidge, then regrouped. At 5.25, Lisa went Ethiopian on us and buried the needle, running at a sub-8:00/mile pace. Logan followed her, while Sara and I dropped it a gear and worked to keep pace. The four of us began to space, with me at the back.
I wouldn't call the last two-and-a-half miles suffering, but I had to work to achieve my goals. My average pace steadily dropped, even as the women disappeared ahead in the fog. I returned to Grassland, kicking it in to finish at 1:12:58, a 9:07/mile pace. I'm happy with it, even finishing last in our group. The negative split and race pace in humid conditions were nice check-offs.
Total mileage for the week: 27; total training mileage to date: 294.
Saturday, August 30, 2008
Friday, August 29, 2008
Good Start for Vandy
Last night, my friends Al and Min joined Dori's Dad, Rick, and me to watch Vanderbilt play Miami in beautiful Oxford, OH. The Dores played well, winning 34-13. I also saw my good friend, Runcie, and his cousin Jimmy at the game. Here are a few photos of the pageantry, including Rick, a retired Navy captain, singing the national anthem.
I used the Oxford trip as a break. I did run four easy miles Wednesday morning. Weekly total is at 19 with tomorrow's eight-miler on tap. Tomorrow, I'll rejoin the Team in Training group, but I'll be with the half marathoners now until October. I have very much enjoyed running with the "big dogs" who are training for 26.2. I will probably set my sights on a flat 26.2 winter marathon, maybe Phoenix or Orlando, after the Nike Half in San Francisco. Thanks to all for the advice and encouragement.
Last bits of good news. First, Dori's monthly check-up Thursday went great. Her blood counts rose, even her platelets, which are still below normal range. Also, the local Leukemia & Lymphoma Society chapter told us our team (that's you, all of you who have contributed) is No. 12 out of 5,000 teams in the country in fund-raising. What can I say about you all that we haven't said already ... you all are terrific.
I used the Oxford trip as a break. I did run four easy miles Wednesday morning. Weekly total is at 19 with tomorrow's eight-miler on tap. Tomorrow, I'll rejoin the Team in Training group, but I'll be with the half marathoners now until October. I have very much enjoyed running with the "big dogs" who are training for 26.2. I will probably set my sights on a flat 26.2 winter marathon, maybe Phoenix or Orlando, after the Nike Half in San Francisco. Thanks to all for the advice and encouragement.
Last bits of good news. First, Dori's monthly check-up Thursday went great. Her blood counts rose, even her platelets, which are still below normal range. Also, the local Leukemia & Lymphoma Society chapter told us our team (that's you, all of you who have contributed) is No. 12 out of 5,000 teams in the country in fund-raising. What can I say about you all that we haven't said already ... you all are terrific.
Friday Night Flashbacks
Tonight's leap back in time begins with cheesy 80s - big hair, synthesizers and a video that doesn't do much for anyone. After a 45-second ending to "Silent Running," Mike and the Mechanics crank up "All I Need Is a Miracle." Quiz: The lead actor wearing the coat and tie in the video played what character in what 1971 children's classic (answer below)?
Nothing fancy about this one - just good ole dry ice, 80s threads and confirmation from Dori that America's "You Can Do Magic" is a great song.
Gotta love SNL's John Belushi training for Olympic Gold by eating Little Chocolate Donuts, "the breakfast of champions" according to Marv Albert.
Answer to quiz: Verucha Salt's father, who was "always making things difficult" in Willy Wonka & the Chocolate Factory.
Nothing fancy about this one - just good ole dry ice, 80s threads and confirmation from Dori that America's "You Can Do Magic" is a great song.
Gotta love SNL's John Belushi training for Olympic Gold by eating Little Chocolate Donuts, "the breakfast of champions" according to Marv Albert.
Answer to quiz: Verucha Salt's father, who was "always making things difficult" in Willy Wonka & the Chocolate Factory.
Tuesday, August 26, 2008
Coach Brown
Dori is assisting the kids' cross country team two days a week. She calls herself a cross country helper, but around this house she's known as "Coach Brown." You can learn a lot from Coach Brown, if you listen and observe. Today, Coach Brown ran two miles in the neighborhood, conquering our steepest hill without stopping.
Coach Brown's husband ran an easy four tonight at Radnor Lake in humid conditions (the remnants of Tropical Storm Fay). The first mile was slow as I shook the remaining soreness from Sunday's run. After another mile, I felt OK and dropped the pace down to about 8:40/mile. Final time: 37:24, a 9:21/mile pace.
Sunday night, Dori took the kids for a walk. As they left, Will gave me that invincible look from his Razor scooter. My memory of that picture was, "At least he's wearing his helmet."
When they returned, Will was in serious agony. He had five impressive raspberries from a crash that was precipitated by shooting straight downhill. I won't soon forget his screams as I washed him off. Fifteen minutes later, he was fine. We sent his cape to The Smithsonian.
Coach Brown's husband ran an easy four tonight at Radnor Lake in humid conditions (the remnants of Tropical Storm Fay). The first mile was slow as I shook the remaining soreness from Sunday's run. After another mile, I felt OK and dropped the pace down to about 8:40/mile. Final time: 37:24, a 9:21/mile pace.
Sunday night, Dori took the kids for a walk. As they left, Will gave me that invincible look from his Razor scooter. My memory of that picture was, "At least he's wearing his helmet."
When they returned, Will was in serious agony. He had five impressive raspberries from a crash that was precipitated by shooting straight downhill. I won't soon forget his screams as I washed him off. Fifteen minutes later, he was fine. We sent his cape to The Smithsonian.
Sunday, August 24, 2008
11.2
So much for taking it easy.
Yesterday, I did 225 sit-ups and lifted weights (arms, shoulders and back). This morning as I sat in church, that Forrest feeling gripped me. I just felt like running. After a fueling of Gatorade, prunes and Clif bar, I headed to Percy Warner Park and dropped off a water bottle at the seven-mile mark of the super-hilly 11.2 run.
Mile One is uphill, and I arrived in 10:05. My goal, after seeing how I felt, was to go under a sub-10:00/mile pace and not to stop at the famous Nine Mile Hill, which has always gotten the better of me. I topped Three Mile Hill, which is a serious half-mile ascent, at a 9:58/mile average pace.
A fast dude went flying by me at the 4.5-mile mark, but I was in my own world on my own pace with my own goals. The next 1.25 miles is a gradual climb, sneaky in its difficulty, but I arrived at the top feeling in control. After a three-quarter mile descent, a short but very steep climb at 6.7 miles stared at me, fangs on display. Slowly, my body made its way up the hill. Sweat was beginning to pour, but the cloudy conditions, modest temperature and virtual shade were on my side. I arrived at 7.0 to retrieve my planted water bottle and to stretch my calves briefly.
For about a mile-and-a-half, the course rolls before Nine Mile Hill. This famous climb actually begins at 8.4 miles and ends at 9.25 miles. I visualized conquering this significant obstacle, which I had not successfully done without a rest in two or three previous tries. But I'm a different runner now - stronger, more experienced and certainly more driven.
My legs burned as I passed three women walkers. My running cap began to drip steadily, pouring sweat in different spots, including my face, legs and shoes, which were beginning to squish. Two more mounds awaited at 9.5 and 9.75, and I took them at a slow pace. At the last apex with only one mile remaining, my average pace was a 10:10/mile. It was time to kick the spurs.
I settled in to a fast pace on the downhill. Mr. Garmin began to reward my efforts, and my average pace began to drop. I neared the park entrance feeling almost like Sammy Wanjiru, yesterday's Olympic marathon winner who set an amazing Olympic record of 2:06:32 in less-than-ideal conditions. That's just a sickening pace of 4:49/mile for more than 26 miles!
My final time for 11.07 miles was 1:50:40, a 9:59/mile pace on the hilliest course I run. Total ascent was 3,139 feet. I'm pretty sure Mr. Garmin is shortchanging me a bit. My 13.1 miler a few weeks ago was 13.3 on MapMyRun.com, and another long run was inaccurate by a few tenths of a mile. So my pace may have been a 9:52. I'm loving that, given the course and conditions (probably 15-25 degrees warmer than what awaits in San Francisco in October).
Those of you who have run the 11.2 in PWP, what do you consider the equivalent? Is the 11.2 the same as a half marathon on moderate hills? Is it harder? I think it is, but I'm not sure where to peg it. Chuck? Donna? My fellow TNT-ers? What's your take?
I leave with some Fast Food Philosophy. How is it that the smart-mouthed Sonic guys eat so much junk but gain no weight?
Yesterday, I did 225 sit-ups and lifted weights (arms, shoulders and back). This morning as I sat in church, that Forrest feeling gripped me. I just felt like running. After a fueling of Gatorade, prunes and Clif bar, I headed to Percy Warner Park and dropped off a water bottle at the seven-mile mark of the super-hilly 11.2 run.
Mile One is uphill, and I arrived in 10:05. My goal, after seeing how I felt, was to go under a sub-10:00/mile pace and not to stop at the famous Nine Mile Hill, which has always gotten the better of me. I topped Three Mile Hill, which is a serious half-mile ascent, at a 9:58/mile average pace.
A fast dude went flying by me at the 4.5-mile mark, but I was in my own world on my own pace with my own goals. The next 1.25 miles is a gradual climb, sneaky in its difficulty, but I arrived at the top feeling in control. After a three-quarter mile descent, a short but very steep climb at 6.7 miles stared at me, fangs on display. Slowly, my body made its way up the hill. Sweat was beginning to pour, but the cloudy conditions, modest temperature and virtual shade were on my side. I arrived at 7.0 to retrieve my planted water bottle and to stretch my calves briefly.
For about a mile-and-a-half, the course rolls before Nine Mile Hill. This famous climb actually begins at 8.4 miles and ends at 9.25 miles. I visualized conquering this significant obstacle, which I had not successfully done without a rest in two or three previous tries. But I'm a different runner now - stronger, more experienced and certainly more driven.
My legs burned as I passed three women walkers. My running cap began to drip steadily, pouring sweat in different spots, including my face, legs and shoes, which were beginning to squish. Two more mounds awaited at 9.5 and 9.75, and I took them at a slow pace. At the last apex with only one mile remaining, my average pace was a 10:10/mile. It was time to kick the spurs.
I settled in to a fast pace on the downhill. Mr. Garmin began to reward my efforts, and my average pace began to drop. I neared the park entrance feeling almost like Sammy Wanjiru, yesterday's Olympic marathon winner who set an amazing Olympic record of 2:06:32 in less-than-ideal conditions. That's just a sickening pace of 4:49/mile for more than 26 miles!
My final time for 11.07 miles was 1:50:40, a 9:59/mile pace on the hilliest course I run. Total ascent was 3,139 feet. I'm pretty sure Mr. Garmin is shortchanging me a bit. My 13.1 miler a few weeks ago was 13.3 on MapMyRun.com, and another long run was inaccurate by a few tenths of a mile. So my pace may have been a 9:52. I'm loving that, given the course and conditions (probably 15-25 degrees warmer than what awaits in San Francisco in October).
Those of you who have run the 11.2 in PWP, what do you consider the equivalent? Is the 11.2 the same as a half marathon on moderate hills? Is it harder? I think it is, but I'm not sure where to peg it. Chuck? Donna? My fellow TNT-ers? What's your take?
I leave with some Fast Food Philosophy. How is it that the smart-mouthed Sonic guys eat so much junk but gain no weight?
Saturday, August 23, 2008
A Worthy Cause and a Wow
Our friends, Ann and Chris, are awaiting a transplant for Ann. You can help by clicking here. We are enamored by Chris's honesty and Ann's courage, grace and beauty.
I found the following triumph-over-tragedy story at the CaringBridge site of Lea Morrison, a courageous woman who is battling CML. Imagine being near death seven years ago and now you are an Olympic champion in a grueling event. Sounds very Lance-like. Here's the success story of Dutch leukemia survivor Maarten van der Weijden.
Friday, August 22, 2008
Friday Night Flashbacks
Tonight's retro rewind explores the question, "What is love?" Howard Jones gives us the first take from the 80s.
We might as well "funkify" things with some more Deee-Lite, circa 1991. Make sure you go easy on the medicine before clicking (or maybe not).
Last but not least is the one-hit wonder from Haddaway, cemented forever by Jim Carrey & Co. on SNL. Hilarious.
Not sure we got anywhere with all of that, but the song had a good beat and you could dance to it. Someone tell Dick Clark we'd give it a 98.
We might as well "funkify" things with some more Deee-Lite, circa 1991. Make sure you go easy on the medicine before clicking (or maybe not).
Last but not least is the one-hit wonder from Haddaway, cemented forever by Jim Carrey & Co. on SNL. Hilarious.
Not sure we got anywhere with all of that, but the song had a good beat and you could dance to it. Someone tell Dick Clark we'd give it a 98.
Rest Period
I definitely need a break from running. After a long week at work, I had no desire to get up at 5 a.m. tomorrow to run. So I decided to do my long run tonight. My goal was to run at least nine through Belle Meade.
I made the first 5.5 miles down Belle Meade Blvd. at a 9:28/mile pace in 90 degree heat. It wasn't humid, though. After a fuel stop, I headed back out at a slightly slower pace. My left instep started to bother me, but it wasn't painful. Then my left calf started talking around 6.5 miles. I shut it down just over 7.0 miles at a 9:37/mile pace and walked back to the car. That's it for the week. Only 21 miles and time to take it easy for a few days.
Dori is going to 11 North at VUMC Monday to visit a friend of a friend who was just diagnosed with leukemia. One day, that floor will be empty, thanks to many of you.
I need to watch and post some retro music videos ... Time for FNF.
I made the first 5.5 miles down Belle Meade Blvd. at a 9:28/mile pace in 90 degree heat. It wasn't humid, though. After a fuel stop, I headed back out at a slightly slower pace. My left instep started to bother me, but it wasn't painful. Then my left calf started talking around 6.5 miles. I shut it down just over 7.0 miles at a 9:37/mile pace and walked back to the car. That's it for the week. Only 21 miles and time to take it easy for a few days.
Dori is going to 11 North at VUMC Monday to visit a friend of a friend who was just diagnosed with leukemia. One day, that floor will be empty, thanks to many of you.
I need to watch and post some retro music videos ... Time for FNF.
Good News at Kanzius
It was nice to receive an e-mail from the Kanzius Cancer Research Foundation stating they look like they will be receiving significant federal funding.
I know some of you have donated to the KCRF, which Dori and I appreciate. The cancer war is being waged on many fronts. Check out the KCRF Web site, which has been upgraded this summer.
One person can make a difference, as can many people united as one.
I know some of you have donated to the KCRF, which Dori and I appreciate. The cancer war is being waged on many fronts. Check out the KCRF Web site, which has been upgraded this summer.
One person can make a difference, as can many people united as one.
Wednesday, August 20, 2008
Just Miles
I ran six miles yesterday morning at 4:30 before hitting the road for business. I slept in this morning in my hotel room. I had no motivation to run. This evening back in Nashville, I ran 5.0 at Radnor Lake in 45:30, a 9:06/mile pace. It was warm, so I was happy with the time on the hilly course. I brought it home well.
That's a lot more than I can say about Tuesday morning's jog. Pace was 10:15/mile, and I summoned some grit to get it that low. I just had a rough morning where the soreness never left. The last 1.5 miles are mostly uphill, so the end was "fun." I did see a large coyote sprint through the neighborhood a lot faster than me. Now I know why the rabbit population is low this year.
Thanks to all the recent contributors - Bethany, Renee, Jim and Jim - to our effort. Trust me ... You motivate me to run through your generosity. On days I feel sub-par, I think often not only of the people who are dealing with blood cancer but also of the giving people who are joining us in this fight.
That's a lot more than I can say about Tuesday morning's jog. Pace was 10:15/mile, and I summoned some grit to get it that low. I just had a rough morning where the soreness never left. The last 1.5 miles are mostly uphill, so the end was "fun." I did see a large coyote sprint through the neighborhood a lot faster than me. Now I know why the rabbit population is low this year.
Thanks to all the recent contributors - Bethany, Renee, Jim and Jim - to our effort. Trust me ... You motivate me to run through your generosity. On days I feel sub-par, I think often not only of the people who are dealing with blood cancer but also of the giving people who are joining us in this fight.
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