Category Archives: My Running

Training Analysis, Part 1

With only one major race left, I thought I would take a look back at my training over 2007 and provide thoughts, insights, and other information from it for you. I trained for 3 major events this year, the Indy 500 Mini Marathon, Bears of the Blue River 10K, and Midsouth Half Marathon.

First up is the Mini-Marathon. I began 2007 having recovered from injuries sustained throughout the year in 2006. After going to the Runner’s Forum I was fitted with stability shoes (ASICS® Men’s GT 2120), which helped relieve some of the knee pain. Coming back from no running since September 2006 I took it nice and slow getting back into shape. I may have taken it a little too easy but I wanted to be sure my body would last for the whole season!

I spent a lot of time on the Elliptical machine and the bike during January. I modeled it similar to a training program slowly building time and varying the program to include hills, intervals, etc, using an easy hard easy schedule. I introduced running after about 2 weeks of training, starting with only a half mile on the treadmill, then hitting the elliptical again. By the end of February I was finally doing mostly running and hit a 17 mile week of easy running.

I had decided to use a Cool Running Half-Marathon training program. Because my mileage had been so low I opted for the Intermediate program instead of the advanced. It was designed for runners currently running 25-50 mile weeks or a goal time under 1:45. The twelve-week program focuses a lot on getting miles under your belt with one weekly speed session and one long run. The hardest week was a 40 miler in week 9.

Looking back through my schedule, I didn’t follow the training program at all. Since I was still cross-training when the program began, I was behind on my mileage the entire time. My mileage peaked at 35 in week 9, but my workouts didn’t really follow anything in the training program!

My training included a lot of rest time due to various pains and continued caution with my injuries. Only during six of the 12 weeks did I actually run 5 days out of the week. Speedwork was pretty non-existent but did include a couple of fartleks, one true speed session of 2 x 1/4, 2 x 1/2, and 1/8, a couple time running up hills hard at Mounds, and a few “races” at Shadyside. I also ran a DINO 15K race for training/tempo run/race!

Needless to say my race wasn’t spectacular! I ran a 1:41:53 half marathon time which was only 3 minutes off last year’s Mini time and 7 minutes off my 2005 half marathon PR. My splits were:

7:56 7:17 7:26 7:19 7:28 7:38 7:45 7:44 7:47 7:49 8:01 8:19 8:40 0:39 1:41:53

I went into the race with no expectations so was fairly pleased and appreciated having David Dehart to run with for pretty much most of the race.

Looking back, training more consistently would have helped a lot, but I do think I was able to compete longer for 2007 because I was cautious getting back into it and made sure my body was healed and didn’t push through the pain. I am content with the first part of my training and I think it laid a good foundation for later on this year!

Here is a graph from my training log at Running Ahead.

The four stars in a row are from the ARRC Shadyside pre-season races. This graph doesn’t include the elliptical or bike.

Yesterday’s Run

It was back in the mid-40’s for this easy 3 mile run at Mounds State Park. The trail was very wet with some puddles, but nothing major on the perimeter loop. I forgot my watch at home so I’m not sure of my time, but I took it nice and easy. I haven’t seen any deer for awhile, but I did see some of Anderson’s Finest as the APD SWAT Team was enjoying a run through the park!

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Race Review: Midsouth (Half) Marathon

I’m not quite ready to tackle the challenge of a full marathon, but I traveled with 4 other Anderson Runners to the 9th annual Midsouth Championship Marathon in Wynne, Arkansas this past weekend.

After awaking in Anderson to a frozen tundra, we drove 8 1/2 hours and over 500 miles to arrive in Wynne with a population of 8,000 in rural Arkansas. Checking in to the only national chain hotel in town, Days Inn, we were greeted by lots of pictures created by local elementary school kids. Some were very funny with pictures of pigs or race car drivers, and others quite appropriate with Welcome Runners!! on them. The overriding theme for both the weekend and the event was low-key. Wynne definitely makes low-key a good thing and did not really leave out anything important.

Packet pickup was quite simple (although not simple to find!) and felt just like a local 5K race. Our biggest complaint from Friday was that we had to pickup our timing chips on Saturday morning before the race. We waited around and enjoyed a homemade feast of a buffet prepared by Wynne’s progressive women (everything was at the Women’s Progressive Club!) It was neat because many of the locals were dressed up (the meal was a fundraiser for the Cross County Historical Society), while most of the runners were in various running outfits. I will say that many people there were breaking t-shirt etiquette rules (see previous post).

After getting our fill of pasta at the Italian feast, we decided to drive the course. This was my idea because the event website said it was “mix of flat and rolling terrain” with the only major incline at mile 1. I wanted to check out the incline and we drove the whole 26 mile out and back course. (more later) This is a very different feeling and I doubt my cohorts will drive a marathon course again! It was nice to check out the porta-potty and mile marking situation though. I created a map so you can see the 1/2 Marathon.

Let me quickly introduce my traveling companions:

Wray Jean Cornwell is a registered member of the 50 States club and has completed 14 marathons now toward this juncture.

Sherry Robertson completed her 2 marathon this weekend and showed that racing a Boston Qualifier for her first was not a fluke.

Ann Morris has completed 5 marathons including a Boston Qualifying time earlier this year.

Brian Rayl has now completed 5 marathons in 5 states.

Me (Nick Cross) has completed 6 half marathons in now 3 states (this was my first major travel to a race).

RACE DAY!

Pulling back the blinds we saw a light frost on the cars at 6am (CDT) and begrudgingly made our way to get a quick breakfast (and watch the start of the Olympic Trials!) before heading to the starting line. We unfortunately walked all around the high school before finding the place to pickup our chips. After final preparations at the car we headed to the start. There was no Gear Check-in. Despite the 40 degree temps I was wearing my vintage Taylor Jersey, with ARRC gloves.

Before the start we were talking about how it felt more like a training run than a race. Even though the race was chip-timed there was no mat at the starting line, so everyone’s time was with the gun. Wanting to go out easy we were several lines back from the start and it took about six seconds to cross the starting line (I started my watch when I crossed the line).

Within the first couple of yards, someone’s chip fell off his shoe and he was trying to go back and pick it up. I don’t remember his number, but his bright shirt and he still did pretty well overall. As we headed out of town we made a couple of turns before settling on to US 64B and heading up the steepest incline of the race with mile 1 being at what appeared to be the crest of the hill at 350 feet. I felt great, but may have taken it out a little too easy and crossed the first mile at 8:05. I was being careful and was slowly passing people the whole mile, and didn’t want to waste it all on the first hill!

Mile 2 still had some uphill in it, but was mostly downhill and I came through in 7:16, still slowly passing people. Due to the small size of the event, there were large gaps between packs already at this point. I was still being cautious and holding back a little.

During this part I chatted with an ultra runner who had completed 4 100 milers and was commenting on the shortness of the full marathon! He also said this was the flattest marathon in the state. I came through the 3rd mile at 7:01 and felt very comfortable while running the slight downhill which continued to mile 5.

I came through the 4 mile mark at 7:06. Each mile was well marked with an aid-station just before or after and a porta-potty. This first stretch of the course wasn’t too bad, but it was quite clear that the course was not closed. There was plenty of signage about runners on the road but it still created some headaches having cars on the course, especially for aid station volunteers. Wray Jean said that some cars went flying by her. This fact was made worse when we popped out onto US 64 which is the main highway into and out of town. We were forced to run on the shoulder while semi’s and other cars went flying by. The shoulder was also a little slanted and I heard later that they might DQ people who ran outside of the cone’s lining the shoulder.

Right before the 5th mile we crossed over the highway. I will say this was done safely with 3 or 4 police cars and officers making sure we crossed. This was a major aid-station and they were passing out Gu, bananas, cookies, and pretzels. The 5th mile mark was in the middle of the aid station and if a volunteer hadn’t said, “you’re looking good at mile 5” I might have forgot to hit my watch so my 7:17 is a few seconds off.

This next stretch of the race was more rolling hills and was a state highway. The leaders came back by me and were about a mile ahead at this point. I came through mile 6 at 7:00 (which is a little off because of almost missing mile 5). My overall elapsed time at mile 6 was 43:47 and at the turn around point (actually about 6.4) they said I was at 47:10 which was close to PR pace and well off my goal pace. Coming into the turn around I was with the guy whose chip fell off and made sure he was running the full so I would not trip him or cut him off! He said, “I might wish later you had tripped me!”

I came through 7 at 7:05. The course was still not closed and since we were now running on both sides of the road, cars became a bigger problem. As the road flattened back out I saw a guy in a red shirt and made it my goal to catch him, which I slowly did! Mile 8 was back on US 64 and I ran a 7:03. This part was tricky because there were still marathoners coming out on the narrow shoulder while we were coming back. Most were quite gracious and gave plenty of room for me to go by as we exchanged encouragement.

I was slowly gaining on my mark, but all the long slow downhills, were now long slow uphills and they slowly grinded on my legs. I came through both 9 and 10 at 7:22. The course was still well supported with water and Gatorade. The aid stations each had a theme for a later contest. I didn’t really remember that many of the themes but heard some where pretty good. The only one I remember was a group doing duck calls, decked out in camo near a country club!

Red shirt guy picked off another runner who I slowly passed. We exchanged encouragement as I passed him on my quest for red shirt guy. I was finally getting within reach and threw in a quick surge to pull beside him somewhere before 11. I stayed with him awhile and came through 11 at 7:36. We were now going back up the steep hills and he pulled back away from me, and I let him go. I came through mile 12 at 7:38 and could feel the burn and hurt in my legs more than anywhere else.

Even on the downhill into mile 13 I only ran a 7:32. As we got back into town I passed the first female who was really struggling. I took a second and told her that we were almost finished and that she could make it. Rounding the next to last turn one of the USMC high school students tried to encourage me with something about beer, and rounding the final corner another one started running with me, trying to help me finish. I was struggling and that annoyed me more than helped, but I didn’t say anything.

I heard the announcer say something about 1:35 before we entered the track for the last 150 meters and that was when I first knew I missed my PR. The last time I looked at my overall time it was still doable. but those last uphill miles really dragged on me. I finished the last .1 in :49 for an overall time of 1:36:19, my second fastest time.

I walked around for a little bit and tried to find the advertised food, but was told it wouldn’t be ready for over an hour, so I decided to just go back to the hotel and shower. Afterwards I decided to go back to the corner of US 64 and US 64B (the easiest spectating point) which was between mile 21 and 22. I just missed the first overall male come through. But I had a nice chat with a few spectating wives and was able to cheer everyone on for awhile. Besides the aid stations there were no spectators on most of the course. After my last Indiana friend came through I quickly rushed back to the finish area.

While walking to the track I heard Sherry’s name and went running to see the finish. She won the female marathon in a 10 minute PR time of 3:28:17 and was 23rd overall. From there everyone began coming through with Brian at 3:46:00 for 46th overall, Ann at 4:03:23 for 64th overall and Wray Jean at 5:07:55 for 128th overall.

We stayed for the awards and after some confusion (the computer forgot to fix the times for the 10-20 who took the hour early start), collected our hardware.

Sherry won overall. I won my age group. Ann got 2nd Masters. Wray Jean got 5th age group (all age groups went 5 deep).

154 finished the full marathon and 191 the half.

This was a tough course, at least tougher than we’d anticipated. But we had a great time and arrived safely back in town around 12:30 Saturday night! (Most of us were out Sunday helping at Run the Mounds!)

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Race Review: Indianapolis (Half) Marathon

On a picture perfect fall morning about 4,500 gathered at Fort Benjamin Harrison in Lawrence, Indiana for an excellent Marathon, Half-Marathon, and 5K. I felt great in the morning and lined up with my pacing buddy at the front of the pack. It was a bit chilly at the start, I think in the mid-50’s but was able to stay warm up until the end because my wonderful wife was taking my warm clothes for me!

This is an interesting course because it makes a couple of circles and loops, but is excellent for spectators! The course was very well supported with 21 water stops for the full marathon, it seemed like almost one every mile (the last half of the marathon was an out-and-back so it is possible that they were every mile). I guess in previous years they had some type of powergel available at three aid stations, but this year only at two (both past the half-split). The race festivities started 10 minutes later than expected, so we were in the corrals for about 15-20 minutes waiting. People were walking around prior to the race passing out cards from the photography company. This was a little crazy, because where am I going to put it? The craziest part, some guy was walking across the starting line passing them out to all the runners at the very front!

Looking back on the race it was probably one of the toughest I ever done and I probably felt the worst afterwards. I’ll say it was moderately hilly with a major hill right after the 10 mile mark. Miles 5-8 were mostly flat, but the rest had noticeable hills. My overall time was 1:37:31 (7:26). This is actually my second fastest half ever and definitely the toughest course (my PR is 1:34:57 on a mostly flat course) and my goal was 1:30:00.

We started out a little fast, but not an uncomfortable 6:35 first mile. It was pretty flat and we came through the second mile at 6:39. We then proceeded down 56th Street which has some large rolling hills and hit mile three at 6:43 (so around 20:30 for the first 5K). My race plan was to take 2 Clif Shot Bloks around every 5K, so running through a neighborhood loop I reached into my pocket for them and they were GONE! They must have bounced out of the pockets of my Brooks Men’s Sherpa Short II.

I think this created a mental barrier that later became insurmountable. This was to be my first half-marathon taking any energy supplements. The plan was to help ward off the late mileage time drops in other halfs. I came through 4 at 6:54. At this point we were running back by all the other runners on 56th Street. Somewhere I missed the 5 mile mark (maybe because of the crowds). I knew I should be seeing my wife again soon and that she had a half-eaten Clif Bar (Spice Pumpkin Pie) in one of the outside pockets of her backpack. So I began looking intently for her.

I came through mile 6 at 13:54 (2 miles) which would make the 10K around 41:48 (my PR is 41:28). This began another out and back section along 59th Street. After tossing my sweaty gloves at my in-laws before entering the neighborhood next to theirs I went 7:15 through mile 7. I was still 2 seconds ahead of my goal pace. After leaving the neighborhood and returning along 59th Street I came through mile 8 at 55:24 about 30 seconds of goal pace. I finally saw my wife and tried to eat some of the Clif bar while running, I saved a cup of water from the aid station, but that didn’t really help. Clif Bars aren’t made for running! This was another hilly section and I hit mile 9 at 8:25.

At this point we were inside Fort Harrison State Park, which has an almost 3 mile loop trail that goes up a long, somewhat steep hill. Even after walking through the aid station I managed a 7:39 thanks to the long downhill! I walked through the aid station at the bottom and began girding myself for the long uphill mile, which I completed in 9:01. Going through the rolling hills back towards the finish I got passed by a friend and tried to go with him, but struggled fiercely and couldn’t do it. I came through mile 12 at 8:22. With a mile to go I started trying to pick it up, I knew I was off pace, but also knew I could still finish under 1:40 which would be the best half I’ve run since 2006. At about 12.5 the half and full marathons split and I again thought ok, lets pick it up here… pushing a little harder, it seemed to take forever. Then I finally saw the 26 mile mark, only .2 left. Then the 13 mile mark, only .1 left. Here I really started picking it up and “sprinted” past 2 people in the final chute area for a 0:38 last tenth (which is a 6:20 pace!) This resulted in an overall 1:37:31.

It turned out to be a very mental race for me. I do think I became fatigued and the hills were rougher than I had anticipated, but I think the feeling of reaching for my Shot Bloks and them not being there sent a panic through my mind that never really went away. I also struggle to keep pushing my body in those middle and late miles. I want to keep something in reserve so I can finish, but then I still have stuff left in the tank. I also struggle with the idea of taking it too easy from the start, because then you have to pick up the pace and make up for the difference instead of having some time banked away that you can lose. But I know that almost hitting a 10K PR in a half-marathon isn’t a good idea!

Thanks for reading this long race review. It was a great race. Let us hear about your race at the Indianapolis Marathon, or other race this weekend.

Pictures coming soon!

Check out race reviews from:

Run with Perseverance: Race Report: Indianapolis Marathon

Noob Runner

The Atheist Down the Street

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Race Review: Turn up the Volume 4Mi

A beautiful fall morning with temperatures in the mid-60’s setup an excellent morning for any running event.  After navigating around the closed and partially closed streets of downtown Indianapolis (several events were occurring in the area) to avoid having to pay for parking we enjoyed an otherwise flawless event.

This was my first Tuxbro managed event and I was very pleased with the whole thing.  The event was the Turn Up the Volume to BLAST Ovarian Cancer with all proceeds benefiting Ovar’Coming Together a local Ovarian Cancer awareness organization. Over $18,000 was raised by participants in the 4 mile run, 3 mile walk and 1 mile walk.

All three events began and ended at Victory Field which is a great venue for a race and for sports fans in general.  We were not allowed on the field but could walk through the seats and be right next to it.

The 4 mile course began with an out and back down West St before heading towards Circle Center, then turning to go past the RCA Dome.  The rest of the course was through the industrial area just west of downtown making a big square.  The 3 mile walk was the same course minus the first little out and back and the 1 mile walk was the first little out and back only.  The entire event was staged so that no group interfered with another and the 1 milers were still finishing when I finished.  The run was the only scored event and racing chips were used!

Overall the course was flat with a couple of small grades that wouldn’t be noticeable in a car, these were mostly going under the railroads and then coming back up onto the road near Victory Field.  The course had 2 water stops, although the second one was setup but the volunteers were just leaning against the wall.  I’ve been told that at events like this it is the job of the sponsor (Ovar’Coming) to train the volunteers.  No worries since I didn’t want water at the end because I was being chased down and didn’t want to slow up.

I was very pleased with my overall race. I had no expectations coming into it since I had just had a season PR at the Thursday night races.  I wanted to come out and push a little bit so I was excited to have ran a 25:44 (6:26) with mile splits being 6:12, 6:18, 6:38, and 6:34.  This placed me 12th overall and 3rd in my age group! Fellow Anderson runner Mitch Novy won the event in 21:18 (5:19) much to his surprise.  He received a gift certificate to the Athletic Annex.

The overall festival type event was designed to raise awareness of Ovarian Cancer and to honor survivors of the 5th deadliest form of cancer in women.

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Time to Change the Shoes

After a good 440 miles it is time to lay my old shoes to rest. The Brooks Adrenaline GTS 7 were a great shoe, it is sad to put these old friends to rest. But not to worry I am wearing a new pair of the same shoe, so you could say they are relatives. I look forward to many more good miles with this new pair, they have done me well so far! I’m not shedding any tears and neither should you. The old pair will still be around for awhile as work/regular shoes. We spend too much money on running shoes for them to just be thrown away with still so much use in them.

Shoes should be changed around 300 – 400 miles or when you begin to see excessive wear and tear on the shoe. I ran mine a little long, but I’m a tight wad and don’t like spending money on new shoes. The long term benefits are huge and the short term ones aren’t too shabby either. My legs feel better with the new shoes. It is also smart to alternate your old and new shoes for a couple of days to help your feet adjust to them.

Some stats on my old running shoes:

Racing miles – 78.47

Easy miles – 287.5

Intervals – 57.31

Other (tempo and hill) – 16.5

Total Running Time – 23:41:47

I started wearing them June 1 and stopped at the beginning on September.

Stats from my Running Log powered by running ahead
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