Marathon Training

Nice weather, low 70's and when the sun came up it was overcast.  The first 30min of my run were in the dark, but the sun came up as I was entering the woods.  I had to plan it that way.  I ran on an AF base, so don't have to worry about homeless people, but there are critters in the woods.

The first loop was great, then my feet started to hurt on the second loop, so I switched shoes for the 3rd and 4th.  I ran a technical trail by myself and became pretty bored after running for more than 3 hrs.  Between my feet killing me and my boredom, I had to cut the last loop short.  I will now try to do part of my long run with someone else.  Other than that, nice overcast day, fairly cool compared to how it has been.

Easy warm up, then did the 10k.  It was overcast, windy, and muggy.  An improvement on the purely hot GA summer.  The course had a couple hills, but there was a drop in elevation from the start to finish.  My goal was to do a nice tempo run, since I've been running easy and increasing my mileage.  I did exactly what I wanted, held an 8min/mi pace for the first 5 then dropped to a 7:10, followed by a sprint the last 0.2mi.  The chip timing tricked me and I missed placing in my age group by 8 sec.  I passed the woman in my age group at the finish, but I started before her by 9 sec.  I didn't expect to place with just doing a temp run, but I came so close and the prize was a little Bonsai tree. 

There was an after race party at the local running store and I was able to find another pair of trail running shoes that may work for my ultra (#4 for the trail shoe search),  the Saucony Peregrines.  These have potential, light weight, good traction, thicker sole than my NB trail minimus, heel is low to the ground.

Started running around my neighborhood and ran into a friend who was out for a ride, who joined me for a couple of miles.

I was finally able to wear my long sleeve Boston marathon dri-fit shirt out on a run.  It was 59 deg when I started.  A nice morning to run.

Evening- 25mi group bike ride.  I ended up pulling a group for most of the ride.  It was good though, usually I have to ride the brakes going down hill if I'm behind other riders.  I was also able to use my aero bars more, which allows me to shift easier since I ride a tri-bike.

Great weather, too bad it will end shortly and go back to being hot.  It was a nice morning jog.

Ran with a group starting at 5:30am for 12.8mi.  It was pretty dark, but the traffic was very light.  We averaged 8:40/mi and kept picking up the pace slowly until the last few miles which were run around the average.  This is good since I've been running real slow by myself.  I need some runners to help me pick up the pace again.

Then I drove to the trail and ran in my new trail shoes.  I think I've found a winner for the 50k.  I only ran 5mi in them, but my issues with my other shoes were resolved with this shoe.  I stepped on a few root stumps and it didn't hurt, the traction was great, my toes had plenty of room but the shoe felt stable on my foot, and they are light weight and flexible.

Early morning jog with nice weather.

Great morning for a run.  My pace was 30s/mi faster than Tuesday's run.  Hopefully I keep picking up the pace and become fast again.

Early morning run with a couple of guys, we even finished before the sun came up.  I ran 9.5mi with the group and then ran 0.5mi with my puppy.  Shes a pretty good little runner when it isn't hot.

Ran with a group starting early.  First 6.3mi loop was easy, the next loop I ran with a slightly different group and we picked up the pace.  Then I went directly to the mountain bike trail and finished my run.  I felt great and my last couple of miles was the best.  I even ran up the big hill that I usually walk.  I think I'm ready for the 50k.

Golf day.

Felt good, my pace is starting to get faster.

Had to split my mileage up today due to a morning meeting.  Ran 5.15 in the morning before work and did 4.85 in the evening running in the rain.  It was nice to have my Zoot tri shoes.

Easy jog in the morning.  I don't normally listen to music, but I will be doing most of my long run by myself Sat, so I tried it out on my run this morning.  Not bad, I will need to mix up the track so I don't get annoyed by the songs.  I also don't want to become dependent on music to motivate me to run, so it will just be an occasional thing.

Ran all of my miles on a 7.2mi loop trail.  I was the first one at the trail around 8:15 and had to break all of the spider webs.  The trail was also wet from rain the night before, so I had to do some puddle hopping and a few I just ran through them.  I do love my new trail shoes, the water went out of the shoes quickly.  It was starting to get hot by 11, and by the time I finished around 1 it was in the 80's.  I was running low on water the last loop and I started the last loop by drinking half a 20oz bottle and filling 3 of my 10oz bottles up.  I will have to carry 4 for my 50k during the 7mi stretch w/o an aid station.  The rest of the race has aid stations about every 4mi, so 2-3 bottles full should be fine.

My lower calves are hurting pretty bad, the trail had several rocky climbs and decents where I had to be on my toes.  I was supose to run 10mi today, but its better to take the day off.

Lower calves are still hurting pretty bad today too.  I guess trail miles really are much harder than road miles.  Last week I split up my road and trail miles for my long run and wasn't sore at all.  I did workout at the gym and did 20min on the elliptical and lifted some weights.  Its looking like I will have to do my run intended for this morning tomorrow. 

My lower calves still hurt, but there is no pain running on flat ground.  Tomorrow I have a trail run on the same trail as my 50k, hopefully I will be pain free by then because the whole trail is ups and downs.

Ran around Ft Benning in the morning.

Ran down the running trail from Ft Benning to the National Infantry Museum, around Iron Mike, and back.  There were a few dark spots where the lights were burnt out and it was hard to see, but it was a nice night run.