Saturday was the last race in the Louisville Triple Crown of Running, leading up to the KDF Mini-Marathon(1/2) and Marathon. As in the past, this is the one Triple Crown event I run, since it covers the same hills as the KDF and helps me reaquiant myself with them and formulate a game plan.
Race: The weather was perfect. Upper 30's, a bit on the windy side, but not too bad. I woke up early and got in 2 miles on the treadmill to get everything loose. I've found this gives me a chance to not only get loose, but also to see what is going to nag me. As my miles have increased, I've begun to have a little tightness in the ligaments/muscles/tendons in my left knee. The warmup let me know what "normal" was going to feel like, so I didn't panic and mentally shut down in the first couple of miles, thinking I had a bum "wheel".
As I sat in traffic (Thanks Frank, if I hadn't been following you, I'd still be stuck in Traffic and never would have made it to the start in time.) I reached for my MP3 player. Battery was dead. That's what I get for not sticking a fresh one in before I left the house. No worries, maybe I'll just take one out of the Garmin (GPS). Speaking of the GPS, might as well take it out and lay it on the dash so it can start acquiring the satellite signals. Why isn't the GPS in the bag? Uh Oh, forgot it. No problem, the starting line is close to a Kroger's Grocery. I'll pick up a battery and maybe even a cheap digital watch to keep track of my time and pace. That didn't work out either. By the time we parked and walked about a mile to the start, it was 2 minutes until the start time. Oh yeah, let's not forget that my race packet didn't include any safety pins, and I didn't bother putting on my timing chip and bib number until I was half way from the car to the start. Thank you Tammy and Alicia for sparing a pin each so that I didn't have to carry my bib number in my teeth. As you can see, nothing is going my way at this point.
At the start I positioned myself in the 7:00 to 7:30 pace area. At the start I began to make my way through the pack. I ran probably a 1/4 mile left and right in the 1st mile, just to weave around slower traffic. Oh crud, I didn't remember to check the clock when I crossed the start mat to see how much time to deduct at each mile mark. At the first mile marker the clock read 9:30. I knew I was faster than that, but not sure how much given the crowd I'd worked my way through. At around the three mile mark we entered into the park and the hills. Here I discovered I really am in better shape than the past two years, the hills didn't completely sap my reserves as they have in years past.
Coming out of the park I followed the game plan/mantra of "same exertion level regardless of terrain". This means you slow down some on uphills, but gain pace on down hills, and it worked for me. Running on the treadmill and using the heartrate grips has helped me get a "feel" for my exertion level (heart rate) and I was able to maintain that level throughout the run. So what did all of this net me. My goal was 1:15:00 (7:30 pace). Chip time was 1:14:49 (7:29 pace, 359th of 5869 runners). By far my best race, and next to completing the Akron Marathon, perhaps my proudest running moment to date. note to self: In a race of this size, sprinting to beat the guy coming up beside you means nothing. His chip time was better than yours and therefore he placed higher than you. Yeah, but if I hadn't have raced him, I wouldn't have come in under 1:15. Ok, point well taken, but you know you ruined your finish line photo!
The real winners: Congrats to Tammy, Frank, Alicia and Donna who all completed the race. I need to check with her to see exactly how many, but Tammy has run this race and the Mini multiple times. Frank agreed to run the race to pace Alicia, who by the way, ran it while carrying another running partner. She is 13 months pregnant(Alicia pointed out my typo- that should be weeks-but hey that would make a great National Enquirer story). She's planning on doing a 1/2 marathon (KDF Mini) at 17 months(ok, so should this one-I got up early to catch a flight, leave me alone), I think that eliminates any excuses most people can throw out for not getting into shape. Nice Job! Donna has been busting her tail for months, building up the mileage to complete this race, and the KDF is next on her list. I'm proud to call these folks my friends, and not just because they ran, but because they inspire me!
31 March 2008
26 March 2008
I'm proud to be an American
Despite belonging to a denomination known for its conservative theology and for several outspoken conservative talk show hosts, I don't fall lock step with the "doom and gloom" crowd that America is going to "hell in a handbasket". Without getting too far into that argument, let's just say that I am a proponent of reaching the lost for Christ, not getting candidate X elected to office. We've survived leadership from both sides of the aisle for over 200 years, I'm not ready to write us off yet.
One source of my pride as an American comes from attending sporting events. While there are always a few irreverent dummies, I've found that stadiums and ball parks and arenas fall silent as our national anthem plays, errupting as the words "land of the free and the home of the brave!" echo throughout the venue. I am amazed everytime.
A greater source of pride was evident today as I sat in the ATL. Sorry, trying to be hip. Actually I was just at the airport waiting on a Delta flight to Nashville. The seating area was filled with quite a few soldiers, many with the 82nd Airborne's patch on their sleeve. I asked a soldier across from me if he was headed to Fort Campbell, he said yes. I shook his hand, thanked him for his service, told him to stay safe and boarded the plane. After the same soldier had boarded and taken a seat behind me, I heard another business traveler talking to him. The soldier said he was headed home for 18 days, having spent 3 days traveling back from Iraq for leave and couldn't wait to see his wife.
As we taxied to to the terminal the Delta crew announced our arrival and thanked the troops on board. Applause rippled through the plane as we did our best to show our appreciation. As I exited the plane, two young wives or girlfriends chatted eagerly, awaiting their special passengers. As I headed down the corridor to the rental counter, a group of family and friends paused for a picture with their two soldiers and a collection of small American flags and welcome home signs. Then, as I approached the rental car area, a mother with a young son dressed in camo fatigues approached from my right, and as I turned my head back I saw a young father in fatigues approaching, a smile on his face as his son raced to meet him. As he knelt to greet his son, I kept my eyes focused on the scene as the escalator took me down one level. A large smile was plastered on my face, so that should they look up and notice a stranger staring, they would know that stranger was thinking, "Welcome home. Thank You. You are our heroes."
So whenever you're wanting to write off this country because you think it is too corrupt, has turned its back on God, or....fill in the blank.... Stop a moment, and remember there are those who are still willing to sacrifice for this country. In fact they are doing it as I type this. So how about a little less griping and moaning. Spend the time praying for our men and women who seem to think this country is still worth something...just a little something called...their lives.
One source of my pride as an American comes from attending sporting events. While there are always a few irreverent dummies, I've found that stadiums and ball parks and arenas fall silent as our national anthem plays, errupting as the words "land of the free and the home of the brave!" echo throughout the venue. I am amazed everytime.
A greater source of pride was evident today as I sat in the ATL. Sorry, trying to be hip. Actually I was just at the airport waiting on a Delta flight to Nashville. The seating area was filled with quite a few soldiers, many with the 82nd Airborne's patch on their sleeve. I asked a soldier across from me if he was headed to Fort Campbell, he said yes. I shook his hand, thanked him for his service, told him to stay safe and boarded the plane. After the same soldier had boarded and taken a seat behind me, I heard another business traveler talking to him. The soldier said he was headed home for 18 days, having spent 3 days traveling back from Iraq for leave and couldn't wait to see his wife.
As we taxied to to the terminal the Delta crew announced our arrival and thanked the troops on board. Applause rippled through the plane as we did our best to show our appreciation. As I exited the plane, two young wives or girlfriends chatted eagerly, awaiting their special passengers. As I headed down the corridor to the rental counter, a group of family and friends paused for a picture with their two soldiers and a collection of small American flags and welcome home signs. Then, as I approached the rental car area, a mother with a young son dressed in camo fatigues approached from my right, and as I turned my head back I saw a young father in fatigues approaching, a smile on his face as his son raced to meet him. As he knelt to greet his son, I kept my eyes focused on the scene as the escalator took me down one level. A large smile was plastered on my face, so that should they look up and notice a stranger staring, they would know that stranger was thinking, "Welcome home. Thank You. You are our heroes."
So whenever you're wanting to write off this country because you think it is too corrupt, has turned its back on God, or....fill in the blank.... Stop a moment, and remember there are those who are still willing to sacrifice for this country. In fact they are doing it as I type this. So how about a little less griping and moaning. Spend the time praying for our men and women who seem to think this country is still worth something...just a little something called...their lives.
25 March 2008
The Big Easy
Went for a three miler yesterday along Canal Street and along the Mississippi shore here in New Orleans and got to add it to my list of places I've logged a run.
Not enough time to log more now but will post more later.
Not enough time to log more now but will post more later.
20 March 2008
Interference
Well, work is gonna ruin any chance of getting in my long run this weekend. Looks like I'll just log some 4, 5, and 6 milers every day this week.
Work is also going to be a lot of hectic travel the next two weeks (prayer request). I'll get to log a run in a new city, New Orleans, but it's all down hill from there. I'm ready to be a ditch digger. I've got a lot of practice trying to shovel my way out of problems in a sand pit.
Will post my runs, but don't know about much else for a bit.
James
Work is also going to be a lot of hectic travel the next two weeks (prayer request). I'll get to log a run in a new city, New Orleans, but it's all down hill from there. I'm ready to be a ditch digger. I've got a lot of practice trying to shovel my way out of problems in a sand pit.
Will post my runs, but don't know about much else for a bit.
James
17 March 2008
Not Much
Not much going on lately so not much to write about, plus with Jina down for the week, wasn't much time. Up early to run, then get everyone dressed, off to work, pick Jared up from school, home to work from the kitchen table, cook dinner, clean, get everyone ready for bed, clean up some more, repeat.
Logged a 20 miler on Sunday. 2 short of what I had hoped to log. I bonked, hit the wall, at mile 19. The last mile my legs felt like they had exploded. I even had pain in my quads, something I haven't had happen before. Anyway, I came home as Jina was headed out to Sunday School. I stretched, showered, and made it to Worship Service.
You know a lot of runners talk about running being a "spiritual" experience, well for me it is. No, I don't find my inner child or some inner peace or reconnect with myself or discover who I was in a past life. For me I get to clear my mind of all the clutter that accumulates throughout the week and as I do I'm able to focus more clearly on how God has blessed me and to reaffirm my trust in His will. While missing Sunday School was a bummer, going to worship with a clear mind and fresh perspective was a wonderful experience. Every message seemed to penetrate a little deeper and find it's mark.
I'll do one more 20 miler, sticking with my fueling/walking plan that served me well on my 17 miler and which I failed to follow on this 20 miler. My eyes are getting heavy and I'm starting to nod off, so good night.
Logged a 20 miler on Sunday. 2 short of what I had hoped to log. I bonked, hit the wall, at mile 19. The last mile my legs felt like they had exploded. I even had pain in my quads, something I haven't had happen before. Anyway, I came home as Jina was headed out to Sunday School. I stretched, showered, and made it to Worship Service.
You know a lot of runners talk about running being a "spiritual" experience, well for me it is. No, I don't find my inner child or some inner peace or reconnect with myself or discover who I was in a past life. For me I get to clear my mind of all the clutter that accumulates throughout the week and as I do I'm able to focus more clearly on how God has blessed me and to reaffirm my trust in His will. While missing Sunday School was a bummer, going to worship with a clear mind and fresh perspective was a wonderful experience. Every message seemed to penetrate a little deeper and find it's mark.
I'll do one more 20 miler, sticking with my fueling/walking plan that served me well on my 17 miler and which I failed to follow on this 20 miler. My eyes are getting heavy and I'm starting to nod off, so good night.
10 March 2008
Does My 20 miler count?
OK, I woke up Sunday with no motivation or desire to run 20 miles (weather had cancelled church services). Then as luck would have it, Jina blows out her back running the hand vac to clean up crumbs in our den. That results in a trip to the urgent care center near our house. Nope, 2+ hr wait time. Head to New Albany to discover the center there can't give me an estimate, but there are 6 to 7 in front of us. We head home to self-medicate and, if no improvement, see the family doctor in the morning.
Well, my wife's idea of self medicate started with an ice cream cone to ease the pain. She orders a kid's size, but when I order, she tells me to get 2 dips, because she wants a bite of mine. I don't know how many calories was in that thing, but I don't think that much Peanut Butter Chip ice cream is good for you. (Yes Alicia, we stopped at your favorite place.)
At home, she heads to bed and I assume domestic duties. Let me pause here to tell you how great my kids are. From trying to help mom when she first got hurt, to their excellent behavior right up through bed time, they were awesome. My oldest (6) behaved as if he were 20 and my two little guys (2 1/2) behaved like young teens. (In a positive manner).
While Jaden and Jordan slept, Jared and I got in one more hour of sledding. On the way home I concocted the notion to run the 2.2 mile loop through the neighborhoods, stopping in on each loop to check in, as a way to get my run in. Upon getting home, the kids need changed and fed, the dog needs fed, etc, etc... At least I did put on my running shirt and shorts and shoes. Well I'm dressed, so I decide to run. I decide to do my 20 miles on our treadmill.
Our Treadmill is a Nordic Track model with a built in TV. A good retail store model, but I wasn't sure about putting 20 miles on it at one time. So I decide to work running into taking care of everything else, so I can give the machine a chance to rest, plugged the head phones in and got started. 1 mile=change into a sleeveless shirt. 3 miles=fill a sippy cup. 7 miles=get something for Jina. 10 miles=1.5 hr break to fix dinner for the kids, pick up the house, get the kids ready for bed, etc. Now everyone is asleep and it's 9:40. Back to the treadmill. Man it hurts trying to get back started. Finally things loosened up, but fatigue became a factor at the 15 mile mark, still I kept going, walking some, and ended my night with 20 miles over 174 minutes running. For the first 14 miles I kept the pace pegged on 8:30 minute pace. Beginning at the 15 mile mark I had to mix in running @8:30, jogging @ 6:00, and walking @ 4:00 paces.
I burned 2700 calories, so hopefully I managed to burn up the ice cream, and I'm counting the run. Next week = 22 miles and then I start shortening them up a little at a time.
Well, my wife's idea of self medicate started with an ice cream cone to ease the pain. She orders a kid's size, but when I order, she tells me to get 2 dips, because she wants a bite of mine. I don't know how many calories was in that thing, but I don't think that much Peanut Butter Chip ice cream is good for you. (Yes Alicia, we stopped at your favorite place.)
At home, she heads to bed and I assume domestic duties. Let me pause here to tell you how great my kids are. From trying to help mom when she first got hurt, to their excellent behavior right up through bed time, they were awesome. My oldest (6) behaved as if he were 20 and my two little guys (2 1/2) behaved like young teens. (In a positive manner).
While Jaden and Jordan slept, Jared and I got in one more hour of sledding. On the way home I concocted the notion to run the 2.2 mile loop through the neighborhoods, stopping in on each loop to check in, as a way to get my run in. Upon getting home, the kids need changed and fed, the dog needs fed, etc, etc... At least I did put on my running shirt and shorts and shoes. Well I'm dressed, so I decide to run. I decide to do my 20 miles on our treadmill.
Our Treadmill is a Nordic Track model with a built in TV. A good retail store model, but I wasn't sure about putting 20 miles on it at one time. So I decide to work running into taking care of everything else, so I can give the machine a chance to rest, plugged the head phones in and got started. 1 mile=change into a sleeveless shirt. 3 miles=fill a sippy cup. 7 miles=get something for Jina. 10 miles=1.5 hr break to fix dinner for the kids, pick up the house, get the kids ready for bed, etc. Now everyone is asleep and it's 9:40. Back to the treadmill. Man it hurts trying to get back started. Finally things loosened up, but fatigue became a factor at the 15 mile mark, still I kept going, walking some, and ended my night with 20 miles over 174 minutes running. For the first 14 miles I kept the pace pegged on 8:30 minute pace. Beginning at the 15 mile mark I had to mix in running @8:30, jogging @ 6:00, and walking @ 4:00 paces.
I burned 2700 calories, so hopefully I managed to burn up the ice cream, and I'm counting the run. Next week = 22 miles and then I start shortening them up a little at a time.
02 March 2008
Another Step....
towards the full Marathon. 17 miler today before church. Did 12 of it before I reached for the MP3 player, and the battery was dead. Oh well, the birds were singing. I think my time was 2:36 +/- a few seconds. I averaged 9:11 per mile. Walked twice, one = 4 minutes and about 2 tenths of a mile, my times when running were hovering in the 8:30 per mile range, which makes it perhaps the "best" run I've ever had as far as distance and performance combined.
Anyway, these runs always leave me amazed at the things the human body can do. Not because of any conditioning I have, but purely from the aspect of how perfectly God formed it. A side note that continues to pop into my head is what they told us about my mom's rehab for her stroke. As long as she and they continued to move her non-responsive parts, the brain would receive signals that something was trying to take place in those regions and reroute impulses around the damage areas of the brain to regain control. Not perfect mind you. Mom has to literally think about wanting her leg to move, but overall, I'm impressed with what the Potter has fashioned. Now if I can keep from breaking it.
Anyway, these runs always leave me amazed at the things the human body can do. Not because of any conditioning I have, but purely from the aspect of how perfectly God formed it. A side note that continues to pop into my head is what they told us about my mom's rehab for her stroke. As long as she and they continued to move her non-responsive parts, the brain would receive signals that something was trying to take place in those regions and reroute impulses around the damage areas of the brain to regain control. Not perfect mind you. Mom has to literally think about wanting her leg to move, but overall, I'm impressed with what the Potter has fashioned. Now if I can keep from breaking it.
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