Saturday, November 30, 2013

A big week

One must be mindful of one's opportunities, whatever they may be. In this case, a 2-day work week left many hours available for training. Though tired, I was determined to make the most of the time left to me.

The sum of the week went to the tune of nearly 40 miles run, 110 biked, and two outdoor rides (with one day to go). I'll also add six lifting sessions and holiday and birthday meals. The run was right on target. The ride was out of the park. I would have been happy with 60 miles, but the time was there. Might as well make the most of it.

The running was interesting. My left hip has hurt most of the week, so I wasn't all that hopeful I'd get the target, or anywhere close. The week was planned with a 10-mile run scheduled for Saturday (today). The plan altered slightly when I ran almost 9 Thursday - 4 for the race, then 4.5 miles cool-down. I took yesterday off running, then came into today planning only to run 5. Time was a little tight, and I didn't think I needed two long runs this week.

So when the run started today, there was a healthy number of people present, the chief players in this drama being Josh Anderson and Scott Bartley. Both of those guys wanted 10 miles, and initially I begged off. But as Scott and I began to break off the group at the start, I had second thoughts. Why not start out as if we were going to do 10? The worst that would happen is I would have to cut off the end, but that would leave Scott and Josh together to finish their 10. No reason not to start it.

So we went, the three of us. I considered my situation; Josh likes to run hard at the start, Scott at the end. Perfect - I was sandwiched between two maniacs! The fears were not to be fully realized, at least not by me. My hip held together, so it was a cruise. Josh was on cruise control. Scott was the only one who professed any form of stress, but he didn't appear to be struggling to me.

Later in the afternoon Allen and I did an outdoor ride from the church. It was in the lower 50's, quite pleasant except for the strong southwest wind. That was okay inasmuch as we would get to ride home with a strong tailwind. That said, it did seem like we were headed south forever.

I had no intention of going after any segments, save one; when Allen changed our plans to include a much deeper south piece, I planned to go for the downhill screamer. Why? It was only the 2nd time I've ridden it, the first being when I made the segment in the first place. With a strong southwest wind, it'd be a great time to try for it. Allen agreed, and we went a bit further south before turning east.

It was worth it. I'm in terrible shape, and I didn't enjoy it very much, but both Allen and I surpassed the previous time. It won't last long; Troy will not long endure such a brazen incursion into his territory, but for now, we own it.

Tomorrow is a run in the morning, a ride in the afternoon, again from the church. The run starts at 8, the ride at 2:30. All welcome!

Wednesday, November 27, 2013

Thanksgiving Eve

Isn't it funny how when you have all the time in the world to train it's the last thing you want to do? I was off work today, and it should have been perfect. I could sleep in, run, ride, and lift, all being accomplished by lunch. It almost worked out that way, but not without hiccups.

It was cold this morning- really cold. My iPhone app said 22 degrees, and even as I was checking it dropped another degree. Brrr. This was just before 8 AM, and right then I knew I wouldn't be running yet. Leisa was awake, so I opted to take her to breakfast. After all, we get very little quality time alone these days. Had to grab it while I could.

It was a nice breakfast. I went for the Western Omelette, though that's not really the best choice for a guy staring at three workouts. I did have time to reason out what I'd do. I figured it smarter to start with the thing that least appealed to me. This made sense because if I waited, I'd just drop that workout. Spinning for an hour appealed the least, so I would start there. The additional benefit was it allowed more time to warm up outside.

I can't say the ride was tough, though I sweat a lot. Like two huge puddles of liquid IronBill lying on the ground under the bike handlebars. My stomach was also beginning to hurt a bit. That did not abate by the time I was dressed to run, and the weather had not warmed much either. The stiff northwest wind cut through all clothing, and by now my back was beginning to spasm a bit. I was a bit dehydrated, and the breakfast sausage had a few bones to pick with me, too.

It wasn't fun, but the run did end, and so all my cardio work was finished before lunch. I still needed to go to Bloomington to pick up my wheel, so I ate lunch instead of doing my lift. I figured I'd find a lull in the gym around 3:30, which I did.

The lift wasn't any more fun than the  run. I'm wasted by now, mid-week and three rides done. I weighed myself after the run, and I'm sitting right at 176 lbs. - the weight I typically race. Sure, I would get a more accurate weight if I'd done it in the morning, but I figure my dehydration was offset by the Western Omelette. Assuming that's correct, I'm a bit amazed. Typically I'm packing on pounds this time of year, not losing them. I hope it continues, though I've no real clear reason why my weight is down. What I do know is I can feel it.

Tomorrow is the Give Thanks 4 run. I will do that, and if time allows later perhaps spin. I want at least one more this week, and whether I get it in a lull in the action tomorrow or Friday doesn't matter to me. I would like to have a day off, tentatively Friday, so my hip my heal faster.

First things first. Run tomorrow, at least. 

Tuesday, November 26, 2013

Alone again, naturally

There was nothing for it but to go on. With another poor night's sleep, there was practically nothing I wanted to do less than run today, but that's what I started with after work. It was the only way. If I had gone to the gym first I would have run short of the mental energy necessary to go out. It would have so easy to say, "Ah, take the night off. You need one anyway." Thing is, it's true; I do need to take a day off this week. It just didn't need to be tonight. If I had taken a day, it's a sure bet I would be sorry later in the week.

One thing I didn't do was press. I kept the pace under 8 minutes, an absolute necessity as far as I'm concerned, but I didn't press at all. The splits on the run were pretty even too, suggesting I'm beginning to find my rhythm. Sure, it's about a minute per mile slower than 5 years ago, but that's 5 years ago. Nothing kills an older athlete faster than his memory.

The left hip hurt the whole run. It didn't get worse, which is good. Still, it's a concern moving forward. I'm kind of wondering how I train for longer races if the hip issue crops up so quickly. Time will tell.

The guys hit the lab again today. Keep it up! It's great so many people are riding so much so early. If this continues through the winter there will be no weak riders in the spring. Sure would make for an interesting riding season next year. Natchez Trace anyone?

Tomorrow I will run, lift, and ride. It only makes sense. I'm off, and there won't be much to do the day before Thanksgiving. On the other hand, Thanksgiving will be VERY busy. Might as well bank some training in case the end of the week gets crowded.

Don't forget Give Thanks 4 on Thursday morning!

Monday, November 25, 2013

Two posts in one day

So the last post was this morning, the next this evening... I didn't plan it, but it's the way it works out tonight. I might have found a viable alternative to my computer banishment in the form of cast-off laptops. I keep one for cross-country, running the timing system and such. It's slow, but for the purposes of blogging it should be fine. Plus I will keep it updated better this way, so I'll give it a shot.

The day turned out better for training than I imagined. After school there was a lift, and it was a good one. For the first time in months I was able to do dips. So what, you say? Dips are one of the best exercises for swimmers because of how they isolate tricep muscles in a swim-specific motion. I haven't been able to do them because of a shoulder injury, but apparently it is sufficiently healed for me to add dips to my regimen. It's been a slow recovery, but I'm happy to say it appears it may be nearly complete.

I wish the same could be said for my hips. I have been working, core, stretching, and doing leg workouts like never before. If it's helping, I can't tell. The hips hurt like they always have. Well, the hip. Left, to be exact. Arthritis? Tendinitis? I have no idea. I just know it hurts. All. Day. Long. And into the night, too.

When I saw Scott at the run, I knew there'd be some fast in it. And there was. What I didn't expect was who would be fast. I warmed up with Jimmy, John T., and Bartlett. Scott edged away almost right away. I let it go until we hit Southland Church of Christ. I had to catch him on the drive because I knew he'd go over the hill. I wasn't going to lose that distance to him this week. We ran down, then up 27th to U Street, then caught back up with the guys. By now we were already working up a head of steam, so we passed through and on. We wound up taking Washington all the way down to 29th, returning to the Hair Company just as the guys got there.

Now I thought we'd pass through again and leave them behind. I had just commented how I didn't feel too bad leaving Jimmy behind when there were others back there - I didn't want him to rehab alone - when Scott said, "Jimmy's about to pass you!"

I thought he was joking. He wasn't. Jimmy decided to go with us, to test his knees. He did a great job hanging in there for as little as he's been able to run. The last mile was under 7 minutes, and the whole run under 8. Not a bad 5 miles for him.

After the run, Jimmy and Scott went to the Energy Lab for a spin. I went home for dinner. Leisa cooked a pot roast, which was great, but then I had to spin almost right away. That's right, I said this morning I probably wouldn't spin. Well, I did.

It actually went pretty well. I had the new Garmin attachment for cadence and speed, enabling me to spin inside with Garmin data. The bike, newly repaired, felt great. The Garmin worked okay, but it did drop out a couple of times. I have some adjustments to make I think, but there's nothing there that can't be fixed.

So... that's 10 miles running and 20 riding already this week. Expressed another way, my week is one-third done in two days. It's just as well. Tomorrow there's a swim meet. Thursday is Thanksgiving. I'll be off after tomorrow, but I have a feeling there won't be much spare time...

Posting irregularity

First, apologies for my infrequent posting. The paradigm shift in my house has left me without reliable access to a computer. I'm left to scavenge what is left over, and that doesn't happen at any regular intervals. In some respects I'm a regimented individual, and I get used to doing things at a certain time every day. Once that time is past, I tend to let whatever task go. In this case, by very late in the evening I don't much care to sit down and try to compose anything cogent.

Next, where did fall go? WINTER arrived so quickly, I didn't even have time to appreciate fall. Wait, let me reduce that font some more, to illustrate the brevity of the season. fall. There, that should do it.

I'm proud of Jimmy. He understands his weakness. He is 100% socially driven in his workouts, and he knows unless he provides group times for his spins, they won't happen. I've known him for a couple of decades now, and I feel qualified to observe the certainty that Jimmy does not spin on his own at his own home. He simply won't.

It's another happy intersection of need, because a few of the boys are joining in over at the Energy Lab. There are the rudiments of a great workout facility present, and more accumulating all the time. Galloway's contribution Saturday was a CD from his son's friend, HUM-V, a white boy rapper with smooth Snoop Dogg style and rhythm. Scott brought a flat-screen TV, Rand fixed lighting, I brought a DVD/VCR player, and Allen brought his personality.

I could have joined them, but I have a few things working against it. Don't get this the wrong way, it may not sound right, it's just my explanation.

For starters, they don't ride often enough. By that I mean there are three scheduled days, and that's it. For me that doesn't work, because the selected days will often as not land on swim meet days, and I simply won't be available. Sure, I could go over on my own, but that defeats the purpose.

Next, they don't ride long enough. Once I get the spin going, 20 miles is my minimum distance, just like outside. More often than not it's 30 or 40 miles, and often I will go 60-80 for long spins. Those boys will wave bye-bye after an hour, and once again I'm left there alone.

Sometimes I have a very limited time to get a spin in, and the timing is down to minutes. The travel time to-and-from the lab, however short, is a factor.

So it's nothing against the opportunity, I'm glad it works for the guys, but it's just not going to work for me. I might occasionally drag a bike over, but it will never be a regular thing. Too much stuff to get through.

With all this in mind, Saturday came and it was cold. The forecast high was mid-30's, meaning the morning temperature we saw on the run was pretty much it. We ran and headed to McDonald's for a quick breakfast and discussed the scheduled spin. Up to this point, I was still considering the move over. It was cold out, no mistake about that. However, the sun was beginning to peek out behind a thin layer of clouds on a broken cloud deck, and it was likely it would break out altogether. The wind, though not calm, wasn't yet strong as it was forecast to be later. There was a small window for a ride, maybe not a full ride, but a ride.

Inner IronBill was talking it up, so loud I could hear him over the dialogue at the table. "Go on, wuss. You can ride outside. Show these guys it's too early to be indoors." Stuff like that. Hey, I'll be the first to admit Inner IronBill is often full of crap, and he was Saturday. But don't we all find ourselves upon occasion listening to the wrong influence?

After dropping by the lab to watch the guys get set up, I made the call. It was outside, for sure. Jimmy told me to pull into the neighbor's parking lot if I went, so after I got home, pulled on the gear, and started out, I pulled into the lot, near enough the south-facing windows for the boys to see me. I know Allen did anyway, as he saluted me with the seat of his pants pressed against the window.

The thing to remember about cold-weather rides is they always start off cold. If you can't ignore the first 15 minutes outside, you'll never go outside. Things you may rely on: your core will be warm in a short while, your head and face will stay warm, your legs won't be bad, but your hands and feet will take the brunt of it, and if they start cold, they'll probably stay cold. Those are the greatest limiters of winter riding in my humble opinion.

It was 34 degrees and sunny, wind was light out of the northwest, and my plan was to spin around town on the south side. I had in mind to do the Industrial workout, maybe adding a bit to the end to get to 20 miles. On my way down Washington, pitching that idea around in my head seemed more and more unpalatable. Halfway down the avenue I knew I was headed to Mitchell. Inner IronBill will not be denied! He was right though... you can't kinda be a man. You are or you aren't.

It was a pleasure to ride south, so much so I was becoming alarmed. It meant of course the ride back would be no fun at all, and at this temperature, a headwind is brutal on hands and feet, however small it might be. My regular path would have been to get to Mitchell and come back on 37, but if the wind was strong, that would be suicidal. The backup plan was to come back on Rabbitsville Road. I went a little deeper into Mitchell just to have the extra miles to play with on my weekly distance, turned north, and knew it would be a long trip back.

That's the beauty of an out-and-back course. Once you're at the turn point, you have no choice but to return. I had 12 miles by the time I turned; the ride would be at least 24. The question remained whether or not I'd have toes when I got home.

It wasn't all that bad, at least not until the very end. By then the fronts of my feet did feel the bit. I'd forgotten to duct tape the air holes on the front of my shoes, and that caused me a bit of trouble. I would correct that for my next outdoor ride and it would be better.

I did ride out again on Sunday, and of the two rides, it was the colder. I was fortunate enough to get my Cannondale repaired on a Sunday, the intention being to test it out on a spin, but when I got home and the conditions were only marginally worse than the day before, I decided to get another outdoor ride.

It went well enough, but my feet got way colder than the day before. The wind was stronger, it was slightly colder, and I didn't have a run right before the ride. I made it, but the last 5 miles were no fun at all.

The up side was I did test the new Garmin sensor. It worked, though I noticed a couple of dropouts during the ride. Nothing significant, and it was cool to see the candence information later.

Running tonight. I doubt there will be a spin. 

Thursday, November 21, 2013

A lot to cram in

Work. Run. Swim meet. Swim. Core workout. Yup, it was a busy night. 

I won't bore you with the work stuff. It was a standard day, assignments are humming along pretty well, though the days seem unending as we head into the Thanksgiving break. We're making progress though - only three working days left until break.

The run was scheduled for right after school. This choice was of necessity, because there was no way to guarantee I'd be able to get the core workout, leg lift, and run in the short time I had before the meet started at 5 PM. It was the right call too; despite my run being fast (34 minutes for 5), there wasn't anywhere near the time necessary to go take care of the gym. That would have to come after the swim later.

I did squeeze in a haircut. That wasn't too tough since I do those myself. It did eat up my eating time, so it was a shower and run out to the meet after the haircut. 

The meet wasn't what I thought either. We thought it would be co-ed - no such luck. Nope, they ran a regular meet, with boy and girl events. This meant it would take twice as long. My slim hope of having time to go to the gym before the swim was gone.

To top it off, Galloway, in typical Galloway fashion, was early. I ran up to Steven's to get a sandwich, came back, and set him loose in the pool. As soon as I downed my Jalepeno burger and potato wedges I hopped in the pool. No, I didn't wait a half hour! I wasn't going far anyway. 

Jimmy and Allen showed up a bit later. They were fresh off the inaugural Energy Lab spin session. Jarrard and Greg were there too, so it was well-attended. 

We broke up about nine. I decided it wasn't too late to get the gym done, so off I went. It wasn't as bad as I thought it'd be. Before I knew it, things were done, and now I have the satisfaction of getting it all in. I don't want to have to work it like this every day, but once in a while, it's okay.

Tomorrow will be easier. Only a lift, It's our anniversary, so we're going out to eat. 

Saturday is a run and probably a spin somewhere. 

Wednesday, November 20, 2013

A brick

Anytime you can get a brick in November, you're doing okay. I got that and more. First a ride, then a run, and the cherry on the sundae, I even got a lift. Since the pool was unavailable to me tonight, it's the best I could have hoped for.

I was watching the weather all day to see if it would be good enough to go out. I wasn't that worried about rain, I didn't think it'd be that cold, and it didn't seem all that windy... still, this time of year it just takes a combination of a few of the factors to make it unsuitable. By the end of work it was 54 degrees, partly sunny, and slightly breezy from the southeast. It was not beautiful by any means, but it was very doable.

I had no illusions about a fast ride - last night's run was a pretty good effort, and my hip hurt all day. Probably a ride was just the thing to help it, but not if I blasted the ride too. And anyway, it's November, way too early to be blasting. That will come soon enough.

I went the regular route, down the cut, Dixie Highway, Yockey, Rabbitsville Road, Woodville Road, Highway 37... I just kept a rhythm. No push, just steady effort all the way. I'd given myself plenty of time to complete the ride, actually with time to spare - always a good idea, because a flat will put you 10 minutes behind in nothing... flat.

The timing was perfect. I had just enough time to switch shirts, put on running shoes, gather up a VCR/DVD player for the Energy Lab, and head off to the run. Scott was indeed there, meaning there would be a faster portion of the run somewhere. Miller was there too, dispelling my Fox News-generated theory that WinD had murdered him, which Obama knew about (but denied).

Along with the speedy duo was Jimmy, Nathan, and the girls Amelia and Chelsey. Miller would run with the girls; the rest of us would soon part ways. Jimmy kept to 3 because of a sore knee. Miller and the girls would only run 4. Nathan was in his silly slipper-shoes, so my choice was obvious; run alone, or stay with Scott. One way or another, I was going to get 5.

Scott finally did break it open, and I did follow. Nathan came along too, more than I thought he'd be able to in those "shoes". The power of the human mind to deny the obvious when it wants to believe something else is beyond comprehension. Nathan talked about how good the shoes were for his running, except by using them he nearly got a stress fracture and had to take six weeks off running... and that's a good idea? Knowing Miller is a full-blown Kool-Aid sipper, I went for the only reasonable mind within range - Rowan. I kneeled down, looked Rowan in the eyes, and shook my head "NO!" He agreed. But I digress...

Scott tends to really bring it home a lot harder, this time hard enough to earn him the #4 spot on the "Miracle Mile". We ran step-for-step on the mile, but somehow his time was faster than mine. Really bizarre. Anyway, we were under 6:30 pace by the end. That's not too tough to do, finally, and there is hope that when tempos start in January that will be a reasonable pace to try.

Tomorrow... sketchy. The kids have an inter-squad meet at 5, the guys want to swim at 8:15. I think those things will fit okay, but I'd sure like to snake a run and a lift in there too. That will prove harder.

Tuesday, November 19, 2013

Quality 10

I probably mislabeled my run in Strava tonight - I referred to it as "Hard 10". That's not exactly true; it was more like a quality 10.

Like I outlined last night, I did hit the gym after school. First was the core workout, then legs. This all ended around 4:30, and I needed to go home to pick up my running watch and change shirts because the weather was getting colder by the minute. The result was the start of the first part of the run was pushed right up to the limit of being able to get anything significant done before the second part of the run was due to start. For a moment I even considered skipping the first part.

That's when I thought to myself, "What Would Miller Do?" (WWMD)

He'd go of course. What choice did I have? I hit the bricks, and with only 36 minutes, I'd try for 4 miles. I had to get 3, but I hoped for 4 if all went well.

You'd think a guy with as much experience as I have would be able to call this a little closer, and in the old days I would have. The old days are gone. I never know how I'm going to feel, or how hard I'll be able to push, until I'm actually running. Sometimes that's 7-minute pace, sometimes it's 9, I just never know.

Tonight the first mile went by in 7:18, but I could tell by the time the mile ticked over I was running much faster than that. The Garmin's instantaneous pace told me I was at 6:48, and if I could keep that up, I'd be well under the 35-minute mark. That would be just enough to get a full 5 miles in. All I had to do was keep going.

Easier said than done, of course. My lungs were fine, breathing was fine, but it was a constant struggle to stay focused on the gait necessary to keep a comfortable pace. I have two ways of running: one is precise (as Roy described it), with shorter but faster steps, and; the other is a more open, rolling motion. The latter is my faster running style, and I was trying hard to maintain it. Seems like it would be easy, since it was also faster AND easier. Surprisingly, it wasn't. I've spent so much time in the former, it feels more natural, and when my mind drifts, my body shifts back into that mode.

Returning to Parkview I found Scott, John T., and Robin waiting. I begged them to wait until a could open a box of raisins and take a drink of magic elixir (okay, Diet Coke). I drank the DC, loaded the raisins in my mouth, and took off, chewing as I ran. We were a minute late - sorry about that, guys!

Even though I told Scott I wouldn't chase him, my inner argument was already taking place. The borderline schizophrenic with slight sociopathic tendencies already knew if there was any way possible, if Scott took off, we would follow. I would follow. Half of me would. Whatever.

Robin sort of started it rolling. She launched from the start. She didn't speak at all - she was all business - and kept us well under 8-minute pace. Little by little, as we made our way down to the circle, Scott began to lead out. It wasn't much at first, but then again, it never is. I didn't try to match steps just yet. The gap hadn't yet grown too much to cover with a few quick steps.

About halfway around the circle that changed. In typical Scott MO, the gap suddenly opened. I don't know for sure if that was because Robin slowed (she did) or if he sped up (he did), but there was no longer any question about it - the time had come. Either I would let him go, or I would follow. As we exited the circle, I cast a backward wave to John T. and Robin. They yelled, "bye!", and Scott and I were gone.

Was there ever any doubt?

Scott definitely controlled things. I wasn't comfortable, but neither was I truly uncomfortable. Talking was not difficult, though maintaining the gait was, just as it had been earlier. Still, with focus, I handled it. Good thing, too; as usual, the farther we went on the break, the faster Scott went. Things finally got to the point I wanted it to be done, and like magic, it was. My final overall pace was 7:13 per mile, a solid 10-mile effort.

I haven't really paid for it, at least not yet. My left hip is sore, but it's no more sore than it was before the run. If that's the same tomorrow, we'll call it a win. Better, I was able to get everything in tonight I wanted AND still get to Scouts on time. Not a bad night.

Oh, and when we got home, Leisa had made a couple loaves of her delicious pumpkin bread... yum!

Monday, November 18, 2013

Double

Okay, so the decision to bypass the ride yesterday turned out to be the right one on so many levels. My hip was sore, there were tornadoes...

That second one is probably the more important of the two. The weather, when it did turn sour yesterday, did so quickly and violently. There would have been no safe way to ride out on the highway in such high wind - even though the segments would have been legendary. I don't care about things that much... Troy wins if he has the nerves (lack of brains) to go out in that kind of stuff. Not saying he did, but since he tends to lag a day or two before he posts, let's wait and see if a 45 mph segment pops up somewhere...

I had a meeting after school today, and that limited the time to work out. I was able to lift and run, but only 5 miles. After dinner I went back to the gym to spin. There was no other way to get it done since my bike is not yet set up. Besides, I wanted to watch the big screen!

It will be a challenge to get the rest in. There is a swim meet on Thursday, my anniversary is Friday, and there are Boy Scouts tomorrow. Time to get opportunistic and grab any chance I get! I would like to run a bit longer tomorrow, but I have to do core and lift legs as a priority. If that gets done fast enough, leftover time will be allocated to run.

One day at a time, folks...

Saturday, November 16, 2013

An unexpected run

I did not plan to run today, but I did anyway. I slept in, more than I normally do anyway, but I wound up awake and wondering what to do. Since I knew everyone would likely be at Parkview, I decided to go and give it a shot. I could always pull out if the hips bothered me too much.

I'm glad I went. I ran, albeit very slowly. It also helped me feel better. My hip actually feels normal today. Hopefully that will continue to be the case as time goes on.

Leisa and I went to Ferdinand to visit the town festival and monastery. It was a good day - relaxed, the weather was fine (if ugly), and it wasn't so far away the drive was a load. We did get to look around a bit. I have to say it wasn't what I expected, but it wasn't a waste of time. I love spending time with Leisa, especially alone.

We took Igor out for the first time today - that is, out to eat. Yes, we allow him to go outdoors. We just hadn't dined out. We tried Chinese, and he seemed to like it. Igor likes to eat healthy, so there aren't a whole lot of choices in Bedford.

He's an interesting character. Very introverted, guarded even, which is cultural. However, Erin and Leisa's charm are winning him over. I am watching the show even as I write this. He doesn't mind female attention, I can tell you.

I'll have to be more on my guard about things. While I was enjoying my family, Troy has been out usurping my kingdoms. My beautiful new time on Highway 37? Gone. Didn't last 24 hours. He's becoming a beast, I tell you. Just remember though... dragons are born to be slain!

Run tomorrow morning. I will try to spin or ride outside, one or the other tomorrow. 

Friday, November 15, 2013

Week Enough

Thirty miles, 40 miles, and no swim. That's a week as far as I'm concerned. Of course that's run, ride, and no swim, in case you're wondering. There is the internal struggle to get more because I have another day left in the week, but to be honest, my hips hurt pretty badly right now. I need to get that under control before I resume volume again.

I'm hoping it's residue from the race and a hard schedule over the year. If that's true, a little rest here won't hurt, and things should resolve themselves quickly. I'm not taking any chances though. I'm doing strength training to help build up core and hips. See, there's a chance they are weak enough to give me trouble.

See what I did there? Week enough? Weak enough? hah!

There are maybe seven weeks until January, and that's when the heavy training usually resumes. Usually. The urge is strong to dive in and get it going. Exercise compulsion is a terrible mistress. I'm not afraid of keeping quality up, I just don't feel ready for quantity.

Tonight I needed a little over a 5k to make the week. I planned to lift, then run 3.2 miles. The lift went fine, though I wasn't in the mood for it. Fortunately the gym was relatively clear and I had clean sailing through all the units I needed to hit. Total time was at a minimum, and it was home to get ready for the run.

It was lucky I planned a short one, because the rain was on its way - or so it appeared. Dark clouds gathered to the south, and I took a brisk first few steps to get it over with as quickly as possible. Effort level was a 7.5 out of 10, steady but not too difficult. It would have been difficult to have easy conversation is how I would rate it. Pace was 6:41, starting at 7:00 and working its way down to 6:26. Sharp, not difficult.

Leisa and I were without kids tonight - they had their own plans - so we hit dinner and a movie. Casa Brava and then "Thor", and neither disappointed. I'll skip the description of the meal - was Mexican, so that means meat, sauce, and a shell. Lather, rinse, repeat. Let's get to the movie itself.

"Thor" was pretty darn good. Casting was excellent, especially Tom Hiddleston's Loki. There is a delightfully sinister quality to every nuance of his character, and Hiddleston seems born for the part. Chris Hemsworth is thoroughly satisfying as the conflicted Norse god, and the movie does justice to his torn allegiance. Even Natalie Portman holds her own opposite Hemsworth, displaying her customary blend of strength and weakness.

Introduced this installment are the "Dark Elves", beings that despise the current universe and long for the return of the old. The obvious dark vs. light, good vs. evil allegory is not lost, but doesn't come off too corny. Hey, it's a comic book. It's not supposed to be too difficult to grasp.

Overall rating: 4 out of 5 hammers

Thursday, November 14, 2013

Finally, and "Where'd THAT come from?!"

For once a plan bore fruit. Today was scheduled to be a lift and ride, and thankfully, that's what happened. Well, almost... it was a ride and a lift. Close enough? You be the judge!

I didn't expect it to get as warm as it did. Not that it mattered... I was going out so long as it was sunny and at least 45 degrees. It was much better; 58 degrees, sunny, and windy. It wasn't super windy, I wouldn't even classify it as troublesome. There was simply a breeze, constant and from the south.

I had plenty of time to ride, though it wasn't enough to do more than 20 or so. It gets dark by around 5:15 now, so I needed to be home by then. I left just before 4, giving me right at 1:15 to complete. So long as there was no mechanical or flat, it would be more than enough.

The ride down was nothing spectacular, but neither was I trying for it. It's the off season, or more correctly, the off-off season. There is absolutely no gain for pushing big numbers right now. Mentally, physically, it's way too soon. I geared down and did some spinning and felt good. The wind, though in my face, didn't bother me at all.

I toyed with pushing the distance, but there was no way to get it done. I turned onto familiar paths, found myself on Highway 37 headed north, and went. I'd be lying if I said I didn't think about the segment - of course I did. I even thought I might have a shot at it given I did so well last week without any trying. So yeah, maybe I went a bit harder than last time - a little. But it wasn't an all-out.

Yes, I got it. Surprisingly, because I didn't think I was going that fast. Maybe it's the cooler air, allowing me to breathe and keep producing energy. Maybe I'm tapered. Maybe it was a bigger tailwind than I thought (I've had bigger!). No matter. It's done.

Later I went to the gym. When I got home it was time to look for some tape, because man, I'm getting ripped! ;)

Finally, the night ended at BNL pool. John T., Jimmy, and Allen all got wet. I supervised. Maybe I'll get in next week. Maybe.

Tomorrow is a lift, but probably off running and riding. Probably. 

Sorry about the late post

My writing computer is placed in a central location in my home now, and that means the whole family accesses it whenever. It makes it difficult for me to upload exercise info (which is the worst of it), though I can do some blogging on my iPad. It's not very handy, so I thought I'd wait out my daughters. That was a mistake.

As for the run, I wasn't looking forward to it. It was going to be short, only 5 miles, but my headache grew increasingly intense as the day went on, and my bones and joints were starting to ache. There was no fever, so I went ahead with things, but this is the type of stuff that precedes getting ill. I didn't think the run would be worth anything shouting about.

Nathan, Scott, Jimmy, and Bartlett showed to run. Galloway just showed. His son Chris is helping out with "The Inaugural Bedford Half Marathon", as it has been billed, and there is a meeting Thursday at 10 in the Courthouse downtown. Tim is trying to get the word out, so if you are available, you might drop by.

My move for the run was to go to the back of the pack and stay there as long as I could. My hips were hurting again, and I'm trying to get that under control. I'm still not totally recovered from the marathon, though my training is resuming, so I'll have to be careful with that one. That said, Scott began to lead out, almost right away.

This is the MO (modus operandi to those of you impressed by fellows hurling obscure Latin references into conversations so as to appear smarter); break slightly early, then somewhere along the way really open it up. My internal conversation went something like:

"Let him go."
"No, let him go a bit. You can catch him if you don't let it open too much."
"Let him go!"
"No, Jimmy will only run 3. You can decide if you want to chase him down then."
"LET HIM GO!"
"You not da' boss o' me!"

To the casual observer it looks like I'm a liar - I say one thing, then do another. I don't want you to think ill of me, so let me assure you I'm not a liar, rather I'm a full-blown schizophrenic with slight sociopathic tendencies. There, isn't that better?

So at three, sure enough Jimmy peeled. Bartlett wasn't forthcoming on his plans - is he ever? Nathan had broken with Scott, so that left me to catch. And I did. We did the real 5 too - took it all the way down to 29th Street. It didn't wind up being a scorching run by any means, in fact it was one of the slowest I've done in a while, but it had a couple of up-tempo miles in it. I can settle for that.

That's kind of the give-and-take of running with Scott. Last night I pulled him, tonight he pulls me. My body doesn't want to push, but my head knows I will feel better if I do. While those forces are in play, the competitive spirit jumps in and takes over.

Hey, did I just do a Holy Trinity there? Mind, body, and spirit? Wow. Now I am pushing my luck.

Planning for a ride on Thursday. Hoping for a miracle - sunny skies and warm enough temps to go outside. I am however prepared to do my first spin of the year if need be. Just hope I won't be needin'... 

Tuesday, November 12, 2013

No ride, but...

Okay, I'm worried. I haven't seen Miller in almost a week. Sure, we've seen WinD. Sure, she offered some excuse about where he is. There has even been activity on his Strava accounts - mostly kudos to other people on their efforts. But has anyone actually seen Miller? I must admit, I'm getting worried...

<Fox News Mode On>"Is it possible WinD has done Miller in, or possibly locked him in the attic? Is she insane? Is he insane? Are they both insane? If they are, would they know it? And what did Obama know, and when did he know it?"<Fox News Mode Off>

It got a lot colder today, which eliminated any chance for an outdoor ride. It wasn't really the temperature as much as it was the stiff northwest wind. Nothing would have made that okay. Not that it mattered. There wasn't time to hit all the points anyway. The short list of the evening went:

  1. Core workout
  2. Run
  3. Shower/Dinner
  4. Boy Scouts
No, I'm not trying to earn my merit badges. Our exchange student attends Boy Scouts, and I am the delivery man. Since the meeting happens so far out, it makes no sense to drive home and back out to get him. That rips two hours out of the schedule, and therefore any chance of a ride inside. 

That's more than fine, because the run tonight went over 10 miles. Coupled with the core workout and lifting legs (did I leave that off the list?) that was plenty of training. The week is back on schedule now, as there are three running days left and less than 10 miles to make. Should be a piece of cake. Now I can take one of those running days and get a ride. 

As of now I am planning on hosting a swim on Thursday night. I was told there was a drain problem during swim practice tonight, so there is the off chance the pool may be closed. We'll see tomorrow and I will post. 

Monday, November 11, 2013

Foiled Plans

We set goals for our workouts, sometimes a day at a time, sometimes a week or longer, but it's not always possible to stick to a plan. Today was like that for me. There were simply too many factors to calculate, and in the end, math was never my strongest subject anyway.

I did get a run, though nowhere near what I wanted. I didn't get a ride at all. That particular piece was foiled by weather. By the time school let out, the front was upon us. Even though it didn't rain much, the visibility dropped dramatically. It was no longer safe to be out, at least it wouldn't be long enough to accomplish a basic ride.

I did get to the gym, which was cool, but it was a bit busy and I was slowed down. Not much, but enough... my plan to get 5 miles before the guys ran was too ambitious. I only managed 2, though they were quick. I felt if all fell into place I might pick up more at the end of the group run, but it didn't. Dinner was waiting for me to get home, and I didn't feel I had the option to push on.

After dinner I wanted to help Leisa get to her run, so I started with the swim breakfast. That took a bit longer than I planned, and then there were dishes to do. In the end, it's 8 o'clock, and I don't plan on starting a ride now. It just isn't going to happen today.

That's okay. I have the rest of the week to make it up, and I will get enough riding in before it's over. Running will be the harder of the two, because I have a hard number in mind for that one. I feel I need to get 30 miles in this week, and I don't see yet where that comes from. It will likely take a heroic effort somewhere this week, but after all, I am IronBill.

Good run tonight with the guys. By the way, Roy is starting to look awfully good. Rand asked what got into him. I had an answer - $745 worth of entry into next year's Ironman Florida. Easy answer!

Sunday, November 10, 2013

Run, Ride, Both Outside

You know when you can get on the bike outdoors this late in the year you're living on borrowed time. That expression's meaning will be manifest this week as we head into the first serious cold snap and possibly snow accumulation of the new season. Tuesday will be interesting to say the least! I don't think it will impact running that much - I just can't see how any outdoor riding will happen for a few days.

That is unless you work for the government. Those guys are off tomorrow, and if your job has flexible hours, you might be able to join those takers for a freeloader's delight - a run and ride on a federally paid holiday. The proletariat will continue to carry the real weight, as we always have - you guys just go have fun!

The day started with a sharp workout featuring Scott putting the hook in my nose and dragging me through 5 miles at 7:10 pace. Normally that wouldn't be too bad, but this morning my sinuses were stopped up, probably a result of the cool ride I did on Friday. My only satisfaction is that he seemed to suffer as much as I did. It was all his fault - I ran behind him the whole way. Like normal.

Later I did a ride. This time it was Scott who put the hook in our noses (Allen and myself) and drug us around. This time I didn't have the satisfaction of knowing he suffered as much as I did, though it was his fault because I rode behind him the whole way. Seems to be a pattern!

I followed that workout up with a short stop at Wendy's, then off to do a core workout (careful planning there, right?). I've been hitting that hard in an effort to stave off the hip and back soreness. It's working, somewhat, and I'm hopeful it will improve as my strength improves. While I'm on that topic, I'm reminded of one of my Christmas wishes. Hold on a sec...

[mic on] "Dear Santa, I want abs so corrugated they make Miller put a shirt on!" [mic off]

Tomorrow is a lift and run day. With luck, I'll get 10 miles running, upper-body lift, and if I get real lucky, a spin. That's the plan. 

Saturday, November 9, 2013

New Paradigm

So now we start, or rather end, one saga and begin a new one.

Marathon and running season, short-lived though it was, is over now. It's time to move forward with the next season - spring marathon and Ironman training. I know, it sounded as if I just said running season was over. Not exactly.

While I will be pointing toward a spring marathon, the ultimate goal will be to use the training to prepare me for the triathlon season which will follow short behind, and ultimately culminate in Ironman, if all goes well. If not, well, it should be a great sprint season. There are too many unknowns before us to guess whether all will fit into place - health, family, work - but this type of goal takes too much time to prepare. You have to proceed with the assumption you're going to make it in the end.

So... let's start with the biking. There will be a whole lot more of it. I started last night, and it felt good to be out there. Three days a week would be a great goal, with five running, and perhaps one swimming. I don't know if I'll hit traditional numbers, but like I said, they're goals.

Tomorrow will be a double. We'll run in the morning (some of us will anyway), and then we'll ride in the afternoon (some of us will anyway). Allen hasn't set a distance for the ride, but I'm wondering if it might not be a good idea for me to snag a little extra before he shows up. It'll be tough to make the week if the weather does what it's supposed to - get really cold and really wet. Most of the riding will be indoors after that. Which reminds me... better get the trainer set up.

Finally, it's going to be really important to keep run quality up. My goal for the marathon is aggressive - sub-3? I have to think that's possible, but the path starts with being able to run the pace, however short the distance. Sub-3 pace is 6:52. Gotta do that 26.2 times to make it. I'll start with 5. Then 10. Then 15...

Friday, November 8, 2013

A change in direction

So the final shoe hits the floor. Clearly with all marathon and running goals accomplished for the year, training now turns toward the next year. The big event tentatively on the schedule is Ironman Louisville with John T. I will train as if I am going, and if things work out, I will; if they don't, they don't. Either way, I will be fit and ready.

Tonight I did a ride for a couple of unexpected reasons. My hamstring was pretty sore yesterday, as well as my hip. Not wanting to miss another day of fitness, I opted to go the non-weight bearing route and ride. Besides, I've not ridden in a few weeks. It wouldn't hurt.

It was a bit cool by the time I got out. The big drawback to riding after work is the end of Daylight Savings Time. It's pretty dark on a clear day by 5:30, and we're quickly losing ground on that. I had about enough time to get in 20 before I was pushing dark, so there wasn't a lot of time to mess around.

Winds were from the southwest but not too strong, so I can't say I felt it much on the way out. It must have helped on the way back, because I ran a pretty good speed down the highway - 2nd best I've ever done, and not by much. I'd thrown it in the big ring, started thinking about things, and the next thing I knew the highway was over. Gotta love that.

Looks like we'll be keeping the Russian. The original plan to keep him temporarily melted away over dinner time night after night. The girls love him (Leisa included), and so, even as my spot as the "Most Important Male" in our family slips from my grasp, I cannot deny them their treasure. He's a good boy, all kidding aside. Better to let him settle in for good than to upset him all over again.

We're running in the morning. I can't talk folks into breakfast, so it looks like a hit-it-and-quit-it deal. 8 AM at Parkview, all invited. 

Wednesday, November 6, 2013

Rain Wranglers

I am not running much this week by design; I have to rest a bit. The danger I face is an old foe, that of refusing to rest, especially after a good race. Nationals were a disappointment, but Boilerman and Indy were great. It's left me highly motivated to go out and try for more.

In short, I'm getting greedy.

There are times when the old hunger and mentality are back in full-force. Like when guys run away from the group. Weeks ago I would not have chased. Now I can stop myself. But I better learn how. I'm beginning to get warning signs this kind of hubris will not go unpunished.

Tonight I had to chase the entire group because they left early. I caught them, but not before I laid down a strong early lick (5:29 pace). Late in the run my right hamstring began to have painful stabs. That's unusual in that it's usually the left hamstring that gives me trouble. This I will ignore at my own peril.

So tomorrow will be off. I will hit the gym and do core, but there will be no running. If there is any indication of trouble, there will be no running on Friday either. I'm sure if I do this I will be better by Saturday, and honestly, I'll have lost nothing in the bargain. I am not going to Huntsville, no way. It won't be until April before I race hard again. There is plenty of time, no, too much time to get ready. Best to be careful at this point.

There will be an adult swim tomorrow night. 8:15-9:15.

Saturday... I would like to re-institute the run/breakfast combo. 

Tuesday, November 5, 2013

Big changes

It seems the older I get, the less things get settled. That seems to be the opposite of most people I know... usually their lives get more and more routine as they march toward retirement and such.

As most of you know by now, we have an addition to our family - a Russian exchange student named Igor. Igor had a change from his previous arrangement (long story) and needed a place to stay, or it was off on a return trip to Moscow. Leisa could not bear to see that happened, so she texted me, asking if he could stay with us. I simply said, "yes".

The changes in the home were significant only in I lost my hidey-hole. The one spare room we had in the house has now been fully converted to a guest room, or in this case, a new-member-of-the-family room. Leisa's proposal to me was we'd give him two weeks until other arrangements could be found. I'll have been married 27 years this month, and I can promise you, this is not temporary.

He seems a fine young man. His English needs work, but he's polite and studious, and I can't see any way possible for him to be a huge disruption in a negative way. Igor is a bit shy, but we'll work on that. ;)

So here you go... the son I never had? This should be interesting...

As far as I know, this will not greatly alter my training amounts in the foreseeable future - at least, not any more than my daughters did. Igor is a swimmer and attends Boy Scout meetings, but that's not a biggie. No, the real test will be finding ways to immerse him in our culture. He likes to collect coins... perhaps some flea markets?

Who knows, maybe he likes to run? We already know he likes to swim...

Monday, November 4, 2013

That's a load off, and... what now?!

It was with great relief I killed two birds with one stone on Saturday. Getting the year's marathon in AND getting the solid BQ was a great relief, and far exceeded my wildest expectations.

Looking back on the "training plan", October had 4 weeks of 50+ miles running, the peak being race week with right at 68 miles (race included). Taken in isolation, this makes no sense. There are clearly other forces at work here.

The huge key is triathlon training. There is no way I'd have been able to do a 4-week training schedule without a huge cycling base. The race resoundingly puts the stamp on my assertion cycling transfers very well to running. I point this out for anyone wanting to do a long-course triathlon and are concerned with the run leg, perhaps because of chronic disability. It can be done, just build the training around the bike.

The second thing is quality went up because of... drum roll please... Strava. No kidding, Strava made me take those daily risks necessary to up quality. Sure, I hurt all the time, but... I was pulling my qualitative level up several steps alongside of raising mileage. Of course I hurt!

That Strava thingy applies both to cycling and running. I'll make no bones about it - I'm competitive to a fault, and having any carrot out there makes a huge difference to me. I'd compare it to that fitness app we all had last year, the one that helped us all lose weight? Just knowing how many calories are in a particular food is often enough to make you put it away. Well... knowing you are just this ][ close to another runner is all it takes sometimes to want to run harder. It's how I got started running and racing, and I suppose that will never change.

Scott and Miller are both huge pieces. Those guys just run harder, and when they do, they make me want to run harder. Greg had a part too, but he's gone now...

So what we wound up with was a perfect storm of intersecting components, and when they were compiled fit neatly into a concise training/racing transition/taper that worked - this time. I'm not sure I'd recommend this training cycle in any upcoming book. What I would take away is a lesson I've learned over and over... just when I think I have things pretty much figured out, I'll have my eyes opened and realize I really don't know much at all. 

Saturday, November 2, 2013

Under the radar event

So there I was, minding my own business Thursday afternoon. It was the last period of the day, and my classes were over. I was in prep period, cleaning up some chores and mentally trying to decided what to do about working out. It was blustery and rainy, and I needed 8 miles. That didn't seem like a fun idea under the circumstances. What to do?

Usually what I'll do in situations like these is make things a lot harder. See, it's not the physical stuff you have to get past, it's the mental, and I needed challenge of some sort to make this run work. So I was thinking, either a 7-flat 8-miler outside, or go to the gym and run on the treadmill. In my way of thinking, both offered about the same allure.

Just as I was tussling between the two, Robin texted me. Josh couldn't use his Monumental bib, would I be interested? Of course my first reaction was "that's crazy!" Then I started thinking about it. Sure, I'd run the hardest 20-miler I've done in 2 years just 4 days prior. Sure, my weekly mileage had recently (as in the previous 3 weeks) risen from 30 to 50 miles per week. Sure, my quality level was taken from 9-minute pace to 7:15 pace in the same span... sounds like the perfect time to race the marathon - not!

And that's exactly why I did it.

Look, there was nothing to lose - the excuses were built-in. It would cost me only $20 to transfer the bib, and if it worked and I got my BQ, I would be money ahead on the trip to Huntsville. If it didn't work out, it didn't cost more than $20, and I still got a shot at Huntsville. There was no way to lose, other than getting hurt. That was the caveat... I'd have to be on my guard during the race, being careful to drop out if the need should arise.

More indication the stars were aligning - Miller was running the race too. He was supposed to pace Sheppard, so I asked if he needed a training partner. He welcomed the idea, so we set up a meeting place with Robin so the number could be given to me and we could head out to the corrals together. So... Robin would get the bib, Miller would pace me, all I needed to do was show up ready to run. It doesn't get much simpler than that.

The early part went perfectly to plan. Miller and I met in the lobby of the Hyatt, and Robin joined us shortly thereafter. The best part of that was the lobby was warmer than outside and had restroom facilities. Seriously, there was no better way this could have gone. With around 15 minutes before the 8 o'clock hour, we headed out into the streets to meet our respective fates. Miller's and mine were intertwined; Robin stoically faced hers alone.

We looked for Greg but could never find him. We moved to the front of our corral #3, up with the 3:15 pacer, the spot Greg planned to finish, but he was nowhere to be seen. There was nothing to do for it but run, and try to spot him as he passed us on the course.

My plan was in three parts:
Primary: finish
Secondary: finish under 3:30
Tertiary: finish under 3:20

I was confident the first two were doable, but that third one worried me. It'd have to be a perfect day, because I simply didn't have enough training yet to be that aggressive. Or so I thought. 3:30 is right at 8:02 pace, but right from the start we were already in the 7:45 range. It felt easy, so I stayed calm. Mile after mile, the pace crept downward, and though I noticed it, there was no real cause for alarm.

My race management was spot-on. Alternate Gatorade and water in the aid stations, gels at 5-mile increments, 2 Enduralytes every hour, and 2 Tylenol before the race. The sky was overcast but clearing, so in the first few miles I moved my number from my shirt to my shorts in the event I'd have to peel it off.

We had slipped behind the 3:15 pacers, behind the 3:20 pacers, but we were running smoothly. However, the pack around us never seemed to clear, and it was becoming a clot right around the pacers. This turned out to be the first pivotal moment of the race - Miller wanted to get clear of them and into the opening ahead.

It was certainly tempting. There was a wide gap in front of them, and though it wouldn't stay open for long, it would be a welcome respite from the constant moving around runners. So we shot through. The risky side of it was very basic - the sight of the pacers in front of us had a governing effect, helping us to remember to maintain the proper pace. By getting in front of them, the restriction was gone. Simply put, this would either work or blow up in our faces.

Right away the pace began to creep down. By the time we split from the half-marathon runners we were playing around the 7:25-7:30 mark each mile. Still it wasn't hard, though I was starting to feel a little stringer in my hamstring and hip. This later moved down to the outside of my left calf, and I got very concerned there. That's when I told Miller I'd have to watch my pace. We slowed all the way down from 7:15 back to the 7:25 we'd been doing. The truth is the only thing that really hurt me all day was dropping downhill. Anytime we did that, I felt it.

Once we hit the halfway point, I was pretty sure I couldn't repeat the same speed again. I was a little disappointed there, because I really wanted that sub-3:20 when it became clear we were crushing 3:30. Though I couldn't wrap my mind around 13.1 more miles at pace, I vowed to go one more at a time for a while. I could push for a while longer.

We didn't talk much. It wasn't so much I was hurting, because really I wasn't. I didn't have a lot to say, and I was focusing on the growing pains I was having in the leg. My cardio was never seriously challenged. We did continue to compare Garmin information, that is until mine mysteriously quit timing around 10.55 miles. We been bumping one another over and over, and I think my button got tapped. As a precaution, I'd started my running watch at the starting line as a backup. See, the stars were aligned!

It was around the 20-mile mark when we picked up Tom from St. Louis. He was looking to get his BQ, and needed 3:25 to do it. He'd been waffling on his pace because he knew he had it in the bag. He tagged along with us and we started talking. My plan was to look at our situation at 22 miles, then again at 24. I wanted to see what we could accomplish beyond the stated goals by those points, because by mile 21 I could see sub-3:15 was possible. Tom scoffed at the idea. By 22, it was clear we very much could have it, and if we timed our last charge (okay, MY last charge) properly, we WOULD get it.

The very second I started talking about 3:15, the pace dropped again - hard. We'd been in the 7:15 area for a while, and that took effort to control. Now it went more like 7:05, and there was no more controlling it. Somewhere around 23 it went to 6:45, and it didn't matter what I said, it stayed there. I made up my mind to stay with Tom no matter what he did - he might be faster, he might not, but I wasn't going to get dropped by this guy that had been hanging on to us by a thread. Sure enough, in less than a mile he broke; he dropped back, but the damage for him was done. Worse, he'd awakened a sleeping giant, and filled him with a terrible resolve.

Miller took over. So you wanna run 6:45? Sure, let's do that! We had 2.2 miles to run, the clock said 2:59, and I knew barring disaster, we had sub-3:15 in the bag. The pain in the legs wasn't terrible, but I was beginning to worry my greed was going to get the better of me. There was pain, and that meant something could pop. After a mile at 6:40, I told Miller I didn't want to get hurt for a few extra seconds under 3:15. I needed to slow down a bit. He could go on, but I was slowing down.

He slowed, letting me set it for a bit. That mile was at the 6:53 pace, still light years ahead of the 7:20 we'd been holding for so many miles. The slowdown was just enough for my calf. It settled down, we rounded the corner for West, and I knew it was only a short straightaway and a left turn to the finish. The only cause for alarm came when we got to the next clock, which was way past the 26-mile mark. Fortunately when we turned the corner the finish was right there. We had 1:30 at the corner to make it. I could easily judge by the distance left we were going to make it, and then some.

Check it out. First 10k pace, 7:41. First half, 7:32 pace. 30k, 7:31 pace. Second half of race, 7:19 pace. Total pace, 7:26, well under the 8:02 necessary for the BQ. I've run a ton of marathons, and I can't remember one that went smoother than this one. All the stars aligned.

As for Greg, he pulled a calf 1.5 miles into the race and DNF'd. That's too bad, because he, along with Scott, and of course Miller, are the ones that made this race possible for me today. I've never run as well on so little training or preparation. I'm not about to get cocky here - I am one extremely fortunate old man to have pulled this off without getting hurt, and I know it. Still, God placed each of these individuals in just the right place at just the right time to pull this all together.

Also, a huge THANK YOU to Robin and Josh for thinking of me when misfortune struck (waitaminnit... am I always the first thought of when misfortune strikes?). You guys saved me a lot of time and hassle to get the BQ option for next year. Plus... my string of years with at least one marathon remains unbroken!