Saturday - February 21 - 5 miles, moderate 39:27 (7:54 pace) w/ final mile the fastest, @ town lake. (white/lime)
Monday - February 23 - 5 miles, easy 42:14 (8:27 pace), apt. to westcreek to arbor trails loop and back to middle school. (white/lime)
Tuesday - February 24 - 1 mile warmup (8:35), Speed drills, 3 x 800 m (3:24, 3:30, 3:40) stopped there b/c 1) i was getting slower, 2) side stitch (dehydration/non-breathing related); 800 m cool-down (4:00)... so not the best speed work-out day but the positives include that i made the effort to get out of bed and stuck with the workout through the side stitch at least for a while... persevering bad days makes the good days all the more good (yellow)
Thursday - February 26 - 6.7 miles, 57 minutes, (8:30 pace)... Ran from Mopac and Davis, up Davis, turned right on Escarpment, turned around at William Cannon, back toward and to Slaughter Ln, turned around and ran to Davis, turned right to Mopac... odd distance and total time I know; i wanted to run on the gently rolling hills over there but also had to be finished in time for school. The important part to me would be the pace on hills. (white/lime)
Sunday - March 1 - 13.1 miles, Hard course, Va-Ha-ARY easy 2:01:38 (9:17 pace)... Town Lake to Lake Austin to Enfield to Left on Exposition to 35th and back on Exposition (headed South) to Left on Enfield to Left on Lamar to 24th and back on Lamar (headed South) to 6th st to Right on Congress to Town Lake Trail to SFAHS Track for final faster mile. Overall it was a good run with rolling hills for the first 8 miles or so and an easier downhill or flat for the final bit, especially important faster final two miles. (white/lime)
**Plan to follow same/similar schedule as the 2 weeks going into Austin Marathon**
Wednesday - March 4 - 5 miles, easy, 43 min (8:36 pace)... Westcreek to Arbor Trails trail (1 loop) and back to middle school (white/lime)
Friday - March 6 - 4 miles, 34 minutes (8:25 pace)... easy run along Town-lake trail with Jordan; tender left hamstring at times (white/lime)
Sunday - March 8 - 8.5 miles, 1 hour 13 min 20 sec (8:37 pace)... TownLake under Mopac up Lake Austin Blvd to Enfield left on Exposition to 35th turned around came back the same way and finished on SFAHS track. Last mile was fastest. Tender Left hamstring, occasional knee or back pain, right achilles was tender. (white/lime)
Tuesday - March 10 - 5.16 miles, 40:34, (7:51) Westcreek to William Cannon left to Mopac and back to track, moderate to easy throughout run, finished second half faster than first, with final mile the fastest mile... the reason for the odd milage is continued to run an almost extra lap to catch 7 grade boys who were running in front of me (white/lime)
Wednesday - March 11 - 5 miles, 43:50, (8:46) much easier pace than Tuesday but on harder course, St Charles neighborhood run, with hard hills, final mile fastest (yellow)
**Rest until Sunday's race**
Saturday, February 21, 2009
Monday, February 16, 2009
As a 29 year old, my 4th & Final Marathon
also final race of the Distance Challenge...
February 15, 2009
The race got off to a late start; i had to pee twice before it even began. This worried me that I would later dehydrate. I wasn't feeling incredibly fast and decided I would just run until I couldn't. I was also willing to let the Lord surprise me. Whatever was to come, i had agreed to not run any faster than 7 or slower than 8; to see if this pacing thing held any value. In the beginning few miles, i constantly compared the experience to the last years Austin Marathon (my birthday, fireworks, feeling great, feeling free) and the November San Antonio Rock n' Roll (a flat, fast course; lots of people, lots of music). I kept thinking to myself, "well everyone has their day, today just isn't yours."
The long Congress uphill was indeed a little longer than last years, but seemed even longer than that. On the turn back downhill, on First street, the 3:20 pace group pulled away. They remained in sight, but I held to my promises of not giving too much energy too early. Part of my reluctance to run fast in the beginning actually came from two things 1) an article that mentioned Austin's course was "best" for those who planned to run "equal or negative splits" -- negative splits out of question, I tried my best for equal-ish 2) a college basketball game on TV went into Overtime, I said to my roommate, also a runner, "aren't you glad that Marathons don't have Overtime." -- I ran early on in such a way that overtime might be a possibility.
Getting to the bottom of First street, I took my first GU (aprx. 40 min) and peed once again. I had already taken water and Powerade before this, but with all this going to the bathroom, was even more concerned with dehydration. I continued to take liquids throughout the race for this very reason, skipping only maybe 4 or 5 stops. Rounding the corner on Cesar Chavez we hit the 10k mark around 50 minutes, i felt good about this considering it had not been "my day" but was happy to have not gone out "too fast". I kind of did some math thinking that 4 x 10k's @ 50 min would be 200 min or 3 hr 20 min with 2 miles to go... which would be a lovely place to be, easily a personal best... then i thought, you still have 20 miles to go, "why are you so concerned about the end time; it's not your day"
Some things i saw early on motivated me: a sign "if lance can do it with ONE you can do it with TWO"... also an AGE GROUP LEADER race singlet, I thought that I needed a shirt that said something to the effect "Exact Same SSN Group Leader" (implying that I was racing against myself, at my pace) I saw Aaron and Jo under Mopac @ Town Lake, this gave me a little extra energy to get up the hill.
Down Lake Austin Blvd. I talked with a fella who was running on a marathon on his birthday, the same thing that i did last year. this reminded me of that feeling, that energy. it helped me scoot down lake austin. I took, as planned, the turn at Enfield wide, so that the steep grade would not kill my stride (break my spirit) as it had last year. When we got to Exposition I waved goodbye to the Half-ers and wished them well; not completely selfless as encouraging others gives me strength.
The hills of Exposition are NEVER easy. I remembered my erratic pace from last year, catching up with and being caught by Jo and her pacers. I remembered also my promise not to accelerate too fast down hill or take too long up hill. I encountered a girl in red "go Angie go" printed on the front of her shirt (i told her i was going to change my name to angie for the day, she was fine with my borrowing it) and "PR or ER" printed on the back... this didn't strike too much fancy at the time but planted a seed that would later grow.
I casually stopped by the National Guard Band on 35th, they were not playing. I asked when the next show was, as if I was going to actually wait. he said 30 seconds, i nodded and looked at my watch (as if I was considering sticking around). He asked if I was going to stay, I told him I didn't have time today.
Turning through the streets of Jackson, 39th and Bull Creek I thought of Dave Hornberger, who lives over that way (a volunteer co-leader with me from church)... approaching the half way point, I still felt okay and knew that I would soon see Samantha. I did and wished her a Happy Birthday. @ 13.1 miles, my time was similar to San Antonio 1:43 (slightly faster than 8 min, 3:30 marathon pace) I worried that i would have enough left, as in SA I slowed considerably towards the finish.
Another thing, other than praying and taking fluids, that i did throughout the race, was tried not to be left alone, to draft (allowing others to break the wind) @ this point in the race, the next few miles i also focused on my form.
I then turned left on White Rock and knew Great Northern was coming, my most dreaded part of the race... just hold on till you are on top of Great Northern, then it will begin to be downhill. while enduring Great Northern, I was greeted by Robert (who I had met during/throughout the 10 miler). He had encouragement and I was in need of some. I used it to top Great Northern and moved on.
By mile 18, still feeling/running good... I did the math again... I should make it to the 20 mile mark by 2:40 (8 min, 3:30 pace) w/ 6 miles left I could run them all in 9 min and still PR!!... this gave me hope, kept me moving.
The 3:30 pace group caught and passed me around mile 22, but stayed in sight for a while. Crowd encouragement, encouraging those that I passed, as well as positive self talk kept me moving. My self talk included mathematics and realizing if I could only "stay strong" or "hold fast" I would PR!! The now downhill terrain helped as well.
Scooting down Duval, I knew I was close. Seeing signs that said 2 miles to go actually surprised me, thinking i had more than that. Going up Dean Keeton my mantra was "baby steps" and "easy now"... my hamstrings took turn twitching and i remember thinking "please not now, not after all this way, being so close to running a good race only to fail at the end" (sure there is a Spiritual application there as well)
I coasted down Guadalupe... only the unthinkable could stop me now... I remember to manage the up hill @ MLK, staying to the right, not lengthening my up hill but rather the down. San Jacinto didn't mean i was done yet, but meant I was that much closer... one more uphill...
Turning onto 11th and into a finish corral fence (separating us from the 1/2 marathoners) the channel sped me up, when i turned the corner at Congress... I heard my name (from Eric and Ali) the finish was in sight... I became a giddy boy at Christmas, I could see the end, I WOULD PR... I did (by 7 minutes).
26.2 miles, 3:31:38 (8:04 min pace), hilly course
Special thanks goes to: GOD, Danny Gribbon, Robert ?, Tausha Carlson, Aaron & Jo Archer, Meagan Maguire, Ryan Ono, Eric Hise, Alison Brown, Erika Hazelwood, the Distance Challenge
Fast Facts:
Prayed throughout for: Me (FOR: strength, loose muscles, free mind, eased stomach; Thanksgiving) JT (Same as myself, if not more so) My Mom, JD Hartman
written on right arm was "stay strong", "animas sana in corpore sano", "you are not alone in this"
written on left was Romans 8:38-39, "For I am convinced that neither death, nor life, nor angels, nor principalities, nor things present, nor things to come, nor powers, nor height, nor depth, nor any other created thing, will be able to separate us from the love of God, which is in Christ Jesus our Lord."
thought mantras: work now rest later, baby steps, easy now, Overtime
wore long sleeve, black Patagonia shirt; Asics gloves; Asics shorts; Yellow Asics shoes (took off gloves around mile 16.5 and stuffed them in waistband till i gave them to Meagan round mile 23; took shirt off with 3 miles to go - cooling my body, allowing me to finish strong)
GU's @ 40 ish, 1:25 ish, 2:05 ish and 2:45 ish
3 = 23:31
10 = 1:18:12
13 = 1:43:44
20 = 2:39:49
26.2 = 3:31:38
Distance Challenge wise I gained considerable time, trumping 3 guys in front of me... I completed the DC, finishing 6th in my age group of 25-29 yr old Males with an overall time (10k + 10 Miler + 1/2 Marathon + 20 Miler + 1/2 Marathon + Full Marathon) = 11 hrs, 30 min, 47 sec
Praise God!!
February 15, 2009
The race got off to a late start; i had to pee twice before it even began. This worried me that I would later dehydrate. I wasn't feeling incredibly fast and decided I would just run until I couldn't. I was also willing to let the Lord surprise me. Whatever was to come, i had agreed to not run any faster than 7 or slower than 8; to see if this pacing thing held any value. In the beginning few miles, i constantly compared the experience to the last years Austin Marathon (my birthday, fireworks, feeling great, feeling free) and the November San Antonio Rock n' Roll (a flat, fast course; lots of people, lots of music). I kept thinking to myself, "well everyone has their day, today just isn't yours."
The long Congress uphill was indeed a little longer than last years, but seemed even longer than that. On the turn back downhill, on First street, the 3:20 pace group pulled away. They remained in sight, but I held to my promises of not giving too much energy too early. Part of my reluctance to run fast in the beginning actually came from two things 1) an article that mentioned Austin's course was "best" for those who planned to run "equal or negative splits" -- negative splits out of question, I tried my best for equal-ish 2) a college basketball game on TV went into Overtime, I said to my roommate, also a runner, "aren't you glad that Marathons don't have Overtime." -- I ran early on in such a way that overtime might be a possibility.
Getting to the bottom of First street, I took my first GU (aprx. 40 min) and peed once again. I had already taken water and Powerade before this, but with all this going to the bathroom, was even more concerned with dehydration. I continued to take liquids throughout the race for this very reason, skipping only maybe 4 or 5 stops. Rounding the corner on Cesar Chavez we hit the 10k mark around 50 minutes, i felt good about this considering it had not been "my day" but was happy to have not gone out "too fast". I kind of did some math thinking that 4 x 10k's @ 50 min would be 200 min or 3 hr 20 min with 2 miles to go... which would be a lovely place to be, easily a personal best... then i thought, you still have 20 miles to go, "why are you so concerned about the end time; it's not your day"
Some things i saw early on motivated me: a sign "if lance can do it with ONE you can do it with TWO"... also an AGE GROUP LEADER race singlet, I thought that I needed a shirt that said something to the effect "Exact Same SSN Group Leader" (implying that I was racing against myself, at my pace) I saw Aaron and Jo under Mopac @ Town Lake, this gave me a little extra energy to get up the hill.
Down Lake Austin Blvd. I talked with a fella who was running on a marathon on his birthday, the same thing that i did last year. this reminded me of that feeling, that energy. it helped me scoot down lake austin. I took, as planned, the turn at Enfield wide, so that the steep grade would not kill my stride (break my spirit) as it had last year. When we got to Exposition I waved goodbye to the Half-ers and wished them well; not completely selfless as encouraging others gives me strength.
The hills of Exposition are NEVER easy. I remembered my erratic pace from last year, catching up with and being caught by Jo and her pacers. I remembered also my promise not to accelerate too fast down hill or take too long up hill. I encountered a girl in red "go Angie go" printed on the front of her shirt (i told her i was going to change my name to angie for the day, she was fine with my borrowing it) and "PR or ER" printed on the back... this didn't strike too much fancy at the time but planted a seed that would later grow.
I casually stopped by the National Guard Band on 35th, they were not playing. I asked when the next show was, as if I was going to actually wait. he said 30 seconds, i nodded and looked at my watch (as if I was considering sticking around). He asked if I was going to stay, I told him I didn't have time today.
Turning through the streets of Jackson, 39th and Bull Creek I thought of Dave Hornberger, who lives over that way (a volunteer co-leader with me from church)... approaching the half way point, I still felt okay and knew that I would soon see Samantha. I did and wished her a Happy Birthday. @ 13.1 miles, my time was similar to San Antonio 1:43 (slightly faster than 8 min, 3:30 marathon pace) I worried that i would have enough left, as in SA I slowed considerably towards the finish.
Another thing, other than praying and taking fluids, that i did throughout the race, was tried not to be left alone, to draft (allowing others to break the wind) @ this point in the race, the next few miles i also focused on my form.
I then turned left on White Rock and knew Great Northern was coming, my most dreaded part of the race... just hold on till you are on top of Great Northern, then it will begin to be downhill. while enduring Great Northern, I was greeted by Robert (who I had met during/throughout the 10 miler). He had encouragement and I was in need of some. I used it to top Great Northern and moved on.
By mile 18, still feeling/running good... I did the math again... I should make it to the 20 mile mark by 2:40 (8 min, 3:30 pace) w/ 6 miles left I could run them all in 9 min and still PR!!... this gave me hope, kept me moving.
The 3:30 pace group caught and passed me around mile 22, but stayed in sight for a while. Crowd encouragement, encouraging those that I passed, as well as positive self talk kept me moving. My self talk included mathematics and realizing if I could only "stay strong" or "hold fast" I would PR!! The now downhill terrain helped as well.
Scooting down Duval, I knew I was close. Seeing signs that said 2 miles to go actually surprised me, thinking i had more than that. Going up Dean Keeton my mantra was "baby steps" and "easy now"... my hamstrings took turn twitching and i remember thinking "please not now, not after all this way, being so close to running a good race only to fail at the end" (sure there is a Spiritual application there as well)
I coasted down Guadalupe... only the unthinkable could stop me now... I remember to manage the up hill @ MLK, staying to the right, not lengthening my up hill but rather the down. San Jacinto didn't mean i was done yet, but meant I was that much closer... one more uphill...
Turning onto 11th and into a finish corral fence (separating us from the 1/2 marathoners) the channel sped me up, when i turned the corner at Congress... I heard my name (from Eric and Ali) the finish was in sight... I became a giddy boy at Christmas, I could see the end, I WOULD PR... I did (by 7 minutes).
26.2 miles, 3:31:38 (8:04 min pace), hilly course
Special thanks goes to: GOD, Danny Gribbon, Robert ?, Tausha Carlson, Aaron & Jo Archer, Meagan Maguire, Ryan Ono, Eric Hise, Alison Brown, Erika Hazelwood, the Distance Challenge
Fast Facts:
Prayed throughout for: Me (FOR: strength, loose muscles, free mind, eased stomach; Thanksgiving) JT (Same as myself, if not more so) My Mom, JD Hartman
written on right arm was "stay strong", "animas sana in corpore sano", "you are not alone in this"
written on left was Romans 8:38-39, "For I am convinced that neither death, nor life, nor angels, nor principalities, nor things present, nor things to come, nor powers, nor height, nor depth, nor any other created thing, will be able to separate us from the love of God, which is in Christ Jesus our Lord."
thought mantras: work now rest later, baby steps, easy now, Overtime
wore long sleeve, black Patagonia shirt; Asics gloves; Asics shorts; Yellow Asics shoes (took off gloves around mile 16.5 and stuffed them in waistband till i gave them to Meagan round mile 23; took shirt off with 3 miles to go - cooling my body, allowing me to finish strong)
GU's @ 40 ish, 1:25 ish, 2:05 ish and 2:45 ish
3 = 23:31
10 = 1:18:12
13 = 1:43:44
20 = 2:39:49
26.2 = 3:31:38
Distance Challenge wise I gained considerable time, trumping 3 guys in front of me... I completed the DC, finishing 6th in my age group of 25-29 yr old Males with an overall time (10k + 10 Miler + 1/2 Marathon + 20 Miler + 1/2 Marathon + Full Marathon) = 11 hrs, 30 min, 47 sec
Praise God!!
Sunday, February 1, 2009
Feb Ruary up to Austin Marathon (Final ATX DC race)
January 29 - 5 Miles easy, 43 minutes, 8:41 Pace, ran close to apt. in WestCreek Neighbourhood (white/lime)
February 1 - 13 Miles VERY easy, 1 Hour 57 Min, 9:00 Pace... Began @ Jackson/39th, East on 39th, L on Shoal Creek, L on White Rock, R on Great Northern, R on Foster to North Cross, R on Woodrow, R on Arroyo Seca, L on Romeria, R on Woodrow, L on North Loop, R on Gaudalupe, L on 46th, L on Ave H, R on 49th, R on Duval, R on 45th, L on Bull Creek, R on 39th. Choose this route because it a part of the The Austin Marathon course. (white/lime)
February 4 - 5 Miles Moderate, 41 minutes, 8:15 Pace, WestCreek Neighbourhood (white/lime)
February 6 - 3 miles easy in hill setting on elliptical, looking to preserve my body for marathon; also started using The Stick, to massage/stretch muscles... es good. (yellow)
February 7 - Speed work, sort of; Mile warmup (8:20), 4 x 400's (with strong wind) (77, 82, 87, 80), cool down mile (8:30)... wanted to remind myself what it felt like to go fast, but didn't want to over do it. Also used Kinesio Tape on Hips, Right Calve, and IT Bands... (had to shave sections of legs for this, have now decided to shave both legs, completely. : / I do like the tape though, feel it will help. (yellow)
February 8 - 8.5 Miles easy w/ faster finish, 1 hr 14 min (8:44) pace), ran 4.25 miles North from Marathon finish - turned around came back, stayed on Marathon course; wore Kinesio Tape again, felt pretty good, last mile was my fastest (white/lime)
February 10 - 30 minutes easy (8:44 pace) through Westcreek in the A.M. (white/lime)
February 11 - 7 miles, 59 .5 min, 8:30 pace... Through Westcreek and Arbor Trails path, wasn't the best run... hopefully it is out of my system (yellow)
^ Plan to rest until Sunday's Austin Marathon ^
February 1 - 13 Miles VERY easy, 1 Hour 57 Min, 9:00 Pace... Began @ Jackson/39th, East on 39th, L on Shoal Creek, L on White Rock, R on Great Northern, R on Foster to North Cross, R on Woodrow, R on Arroyo Seca, L on Romeria, R on Woodrow, L on North Loop, R on Gaudalupe, L on 46th, L on Ave H, R on 49th, R on Duval, R on 45th, L on Bull Creek, R on 39th. Choose this route because it a part of the The Austin Marathon course. (white/lime)
February 4 - 5 Miles Moderate, 41 minutes, 8:15 Pace, WestCreek Neighbourhood (white/lime)
February 6 - 3 miles easy in hill setting on elliptical, looking to preserve my body for marathon; also started using The Stick, to massage/stretch muscles... es good. (yellow)
February 7 - Speed work, sort of; Mile warmup (8:20), 4 x 400's (with strong wind) (77, 82, 87, 80), cool down mile (8:30)... wanted to remind myself what it felt like to go fast, but didn't want to over do it. Also used Kinesio Tape on Hips, Right Calve, and IT Bands... (had to shave sections of legs for this, have now decided to shave both legs, completely. : / I do like the tape though, feel it will help. (yellow)
February 8 - 8.5 Miles easy w/ faster finish, 1 hr 14 min (8:44) pace), ran 4.25 miles North from Marathon finish - turned around came back, stayed on Marathon course; wore Kinesio Tape again, felt pretty good, last mile was my fastest (white/lime)
February 10 - 30 minutes easy (8:44 pace) through Westcreek in the A.M. (white/lime)
February 11 - 7 miles, 59 .5 min, 8:30 pace... Through Westcreek and Arbor Trails path, wasn't the best run... hopefully it is out of my system (yellow)
^ Plan to rest until Sunday's Austin Marathon ^
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