Looking back eases my mind

Ever since March and the injury during the Shamrock Half Marathon, I've been questioning myself a lot in how I prepare for events. At times in the past five months, I have felt like I should just do 5ks and 10ks and not worry about 13.1 miles ever again. Other times I have felt extremely confident.

Heading into this weekend, I keep thinking about the two weeks in July that I couldn't run very well due to my tail bone injury. After getting to 20 miles in a week before the fall, I simply could not do a long run two weeks in a row. But in the five weeks after that, I have felt the best I have felt in a long time even if I can't seem to ever lose the 5 extra pounds I want to.

To help ease my mind a bit about this weekend, I went back and looked at my training for the previous two half marathons. I added up the mileage for the 10 weeks leading up to race week so I could see how I've done this summer. In the winter of 2007, when I set my PR at the Shamrock Half, I ran 193.8 miles in the 10 weeks before, logging four 20-plus mile weeks. This year for the same race, I did much less with 139.8 miles with three 20-plus mile weeks. It's no wonder I got hurt, even if I was in good shape after marathon training at the end of 2007. So in the past 10 weeks for the Rock 'n' Roll Half, I have logged 201.6 miles, with six runs of 20 miles or more.

That really surprised me. I felt that my training in the beginning of 2007 was better than what I've done recently. I probably had better quality runs then, but getting in the extra mileage is important too. If I hadn't missed those long runs in mid-July, I would likely have 220-plus miles.

Another interesting note about miles is the fact that at about halfway through the Rock 'n' Roll Half on Sunday, I'll pass 100 miles for the month. It'll be the most miles in a month this year, and it's the first 100-plus month in almost a year.

Final pre-race thoughts
There's no question that I'd love to set a PR this weekend, but my main goal is to enjoy myself. I've said it recently, but running has become fun again and all that matters to me on Sunday is to go out there and just do what I can do. I'm not going to get flustered if my pace falls off, and I'm not going to get overly excited if I start off quicker than I plan. The weather may play a role and there's nothing I can do if it's crazy hot or if it rains. All that's left now is hitting the start button on my watch and then seeing what happens! Look for a race report sometime Monday ...

March: A new racing year begins

This past weekend's Shamrock Half Marathon was truly the end of a great year. (See below or click here in case you missed the race report.) Last year's race -- held on March 17 -- was the beginning of something great for me. I ran a long-distance race without getting hurt, so I did what I said I would do -- sign up for the Richmond Marathon. Thus began this blog and eight months of being focused on the end result -- finishing 26.2 miles. Before that journey even ended, I signed up for the 2008 Shamrock Half. So since November, I've spent four months -- some of it injured -- focused on that race. So on March 16, everything seemed like it came full circle. In a way, it feels like my running year began March 17, 2007, and ended on March 16, 2008. Now I'm back to a new year.

Just as I did a year ago, I wanted to get through the Shamrock before determining what I would do the rest of the year. It's a good race to do -- it keeps me off my ass in the winter and keeps me moving even when I'd rather curl up by a fire. It helps build a good base without feeling exhausted afterward. And that's one reason why I've come to like half marathons, especially after having the experience of a marathon. It's half the soreness, half the distance for long runs and half as much stress leading up to it.

As I've already declared, I'm not running a marathon this year. After my right foot hurt in December and early January, and with my left foot bothering me during the recent race, adding 10 to 15 miles a week on to what is comfortable to me isn't something I want to do again this year. There's part of me that wants to bounce right back and tackle another half marathon - like Charlottesville at the end of April. Another part of me was ready to continue training and run a spring marathon. Unfortunately, I need to rest my foot, so it's best if I stick to my plan of two "big" races a year.

After spending the weekend at Virginia Beach, I realized that it would be a ton of fun to take part in a "big" event there when there are actually a lot of people around and when it's warm enough to get in the ocean. It's close enough to be "local" -- all I need is two hours to get there along with patience to get through the tunnel on Interstate 64, and less than a tank of gas. And for two years now, all I've been hearing is how great this race and race weekend is .... so, I signed up for the Rock and Roll Half Marathon, which will be held Aug. 31. The "Rock and Roll" name has built a good reputation in recent years, and I've never heard anything negative about the one in Virginia Beach.

The timing of it is great. It's really before the peak of what's known as "race season," so if I want to do a "big" race in the fall -- like the return of the Richmond Half Marathon -- there's plenty of recovery time built in without losing any endurance. There are also a ton of shorter races around Richmond during the summer that'll help in speed training.

As for what'll happen between now and the end of August, I'm really setting my sights on making this year the best ever again. In June I'll be entering a new age bracket in races as I hit 30, so there's no better time than now to step it up. In less than three weeks, I have the Ukrop's Monument Avenue 10k, which has become one of the largest road races in the U.S. This year more than 31,000 people have registered -- in its first race nine years ago, only 2,000 people participated. My goal for that is to have fun and to raise money for the VCU Massey Cancer Center (click here to donate). Right now my focus is to not be injured, so how fast I am that day will depend on how the recovery goes in the next week or so. This spring and summer, though, I really want to set PRs in the shorter distances. I haven't done a 5k since August, but I've got a decent streak going on. My last three 5ks dating back to November 2006 have been a PR: 23:49, 23:03 and 22:42. While setting a PR is my overall goal, I would love to break 22 minutes.

As far as 10ks go, actually running that distance would be good experience. My PR is 48:32 in December 2006 on a hilly course, and I've only done three 10ks ever with one being a cross-country style race. My goal for now is to break the 48-minute mark in a 10k. As for the half-marathon, I have the 1:44.23 still looking straight at me. I won't get into it too much, but 1,000 miles at the end of the fiscal year (July '07 through June '08) and/or the end of the calendar year would be an added bonus, but not a priority.

I hope to continue mixing up the distances -- I think doing multiple distances for races helps in the big picture. There's also a track series in the summer that I hope to participate in a few times. On top of all this is the one thing I've always struggled with: cross training. With a home gym that hasn't gotten much use and the cheapness of bikes at Target, there really isn't much excuse for me I guess. I need to add more cross training, especially right now when I'm in post-race mode with a sore foot.

Of course, all of these goals depend on staying injury free, something that hasn't gone so well this year. By focusing on a half marathon, I'm not too worried about "life getting in the way," and I don't think anything could be as bad as moving cities like last year.

I'm ready for what this year will bring me, and I look forward to having you along for the ride.

Sham rocked

There are so many ways I could start the race report for the Shamrock Half Marathon. I could wrap it up in one word: awful. But it really wasn't. I could use the words frustrating and disappointing, but it hindsight 10 hours later, it really wasn't.

I could start with discussing the 8k the day before. To me, it was just a normal easy run with an old friend of mine. I finished in 46:11.60, never running hard until the last half mile. In fact, we started more than half way back just to not get wrapped up into thinking about running fast. In the end, it was a 9:18 pace and I placed 1,353rd out of 4,920 runners. The weather was great. After the run, though, I felt a slight pain in my left foot. Nothing major. Nothing worth worrying about. The rest of the day was spent taking it easy, drinking lots of water and enjoying being away from home.

The half-marathon race report starts at 10 p.m. last night when I went to bed. I feel asleep quickly only to be awakened an hour later by some apparent domestic issues across the hall. Then a couple of hours later, the fire alarm at the hotel was going off. I looked outside and it was POURING down rain and very windy. I thought if the hotel was on fire I'd grab my wife first, my race number and my race outfit. Fortunately there was no fire and the alarm went off about 10 minutes later and I quickly went back to sleep. (Note to self and anyone else Googling Virginia Beach: Don't stay at Marjac Suites.)

So ... at 5:25 a.m. my alarm was going off. By then the rain had stopped but it was still windy. As we (my wife and my mom included) walked toward the start line, the wind was ripping through us. It was a bit chilly - mid-40s - but nothing like last year. I met my friend Travis on the way there and we continued to battle the crazy wind. The forecast was for 20-30 mph winds throughout the day, but these gusts were definitely higher. Once I got to the start line, the winds died down and were not a factor at all for us half-marathoners. (The marathoners who started an hour later probably have a different story.)

The race started slow. Even though I was closer to the start line than I was last year, my first mile time was 8:40. It was no big deal though. I avoided weaving in and out of people to conserve my energy. There was plenty of time to get on track. Mile two was in 8:11. It was a nice increase and I was feeling good and warmed up. I tossed my gloves that I started with and logged the next mile in 8:05. A nice steady increase.

Between miles 3 and 4 I tossed my long-sleeve shirt and began to pull away from Travis just a bit. The fourth mile was in 8:02. In my head I knew I was on track, but my head was also reminding me of my left foot pain. I could feel it, but it wasn't anything unmanageable at the time.

The next three miles were the best of the race - 7:55, 7:53, 7:56. Around that halfway point I knew that beating last year's time could be done. At that point I was feeling awesome physically. I was ready to maintain that pace for a couple of miles and then pick it up the last 5k. It was very similar to the way I ran this race last year.

Between miles 7 and 8 though, I couldn't ignore the pain in my foot though. I spent the next couple of miles speeding up and slowing down between the cones on the road. Keeping a pace wasn't working. Mile 8 was in 8:04. Nothing really wrong with that. I was still on track assuming I could pick it up the last bit. Mile 9 was also 8:04. OK ... hitting last year's time is still a possibility. Just pick it up, is what I was telling myself.

Picking it up, though, just hurt. It was like taking a nail to the side of my foot and hitting a hammer. People around me were picking it up and I was passing no one. When people would pass me, I'd pick it up for about 5 seconds to keep their pace. It helped a bit because I still hit mile 10 in 8 minutes flat. In my head I knew if I ran a 5k like I know I can, I could still hit my time from 2007. It was kind of far-fetched, but I tried to pick it up. Mile 11 was 8:06. It was then that I knew I better slow down and not hurt myself more than I already had. Beating my goal time was out of the question.

As I slowed a bit, my foot began hurting worse. Just before mile 12 I had to stop. So I stopped briefly to stretch my foot. I still hit mile 12 in 8:56, but despite my body having plenty of fuel left, my foot had nothing to give. As the race turned onto Atlantic Avenue, I stopped twice to stretch a bit. I wasn't about to turn onto the Boardwalk and walk in front of all the supporters. My last 1.1 miles was 11:10, with the two stops included. It was saddening to be getting passed by everyone, but I was leaving what I could leave on that course. I would have loved to have finished strong -- my upper legs, my lung and my brain wanted to and could have had it not been for my left foot.

In the end, my chip time was 1:49.07, an 8:20 pace. Had I never ran this race before, I would have been thrilled with this time. For a short time, I was very disappointed that an injury came out of nowhere to kill my momentum. But how can I be upset about that time? I was 836th of 5,501 runners; 104th out of 365 in my 25-29 age group; and 620th out of 2,339 men. And I probably saved myself from a serious injury by stopping when I wanted to push it.

As for the Dolphin Challenge -- doing both the 8k and half marathon -- I was 36th out of 222 participants. Not bad for not really racing the 8k. (Note: these actual number of runners could change in the next couple of days.)

Afterward, I had trouble finding my mom and my wife -- somehow they missed the slow guy crossing the finish line. I went to the tent on the beach and had a couple of beers and then ventured back to the hotel. Here at the end of the day, my foot doesn't hurt me too much when I don't have shoes on. My legs aren't too sore either. It kind of feels like a hard shorter race rather than a half marathon.

As for now, I'm going to enjoy the fact that I finished this race in one piece. It's only my fourth half marathon, and only my second one with a race frame of mind, so I'm still getting used to what my body has to go through to get ready for this distance. With the exception of this freak injury, today was perfect. I did everything right. Mentally and physically, I feel like I have a lot of potential to still unlock.

For the record, though, I will not be running a marathon this year. I have some ideas for a long-distance race or two this year, but that's another post for tomorrow or later this week. It's time to drink some Magic Hat and eat some pizza.

The biggest Shamrock variable: The weather

Things are looking good for Sunday. There's a chance of rain on Saturday, but it should be out of here by the time the Shamrock starts. Since the race starts at 7 a.m., it begins in the dark thanks to the daylight-saving time change. Last year it was clear and it was beautiful to see the sun rising over the ocean. Temperatures for Sunday should be in the upper 30s/low 40s at the start. Cool, but perfect for running. It shouldn't warm up too much that early in the day either. Sunday's forecast high is only 51.

Last year's race started in the mid-20s and may have hit 30 by the end of the race. It was also very windy the second half of the race. It was quite miserable actually. It had warmed up a bit in the week's leading up to the event, but race weekend was freeeeezing. It actually flurried a bit the day before. I'm looking forward to starting in some old gloves that I can discard and maybe chuck an old T-shirt as well. I figure after a mile or two, I'll be comfortable in short sleeves. The gear will be a race-time decision.

As for Saturday, if it's raining, I'll likely skip the 8k or run part of it and go back to my hotel. I don't want to risk getting hurt by slipping, exposing myself to bad weather, etc. We'll see what happens.

In the morning I'm planning a final race tuneup by waking up a little earlier and getting about a mile tempo in. Race day is a little earlier than I'm used to and I've had a hard time this week adjusting to the time change. I've also been tired from four days of covering the CAA tournament. (You know, this year's George Mason, could be George Mason ...)

As far as what happens after this race, I'm still waiting until after this race. I'm not really budging on those thoughts. Part of me wants to rest, part of me wants to do something "big" soon and part of me wants to sign up for a big race for later in the year. We'll see how 13.1 miles of all out running feels.

Pre-Shamrock thoughts

In just a few days, I'll be headed out on a 13.1-mile quest. My thoughts before the Shamrock Half Marathon are all over the place.

While there's part of me that feels like I've done a lot of half marathons, the reality is this is only the second one I've done with a racing frame of mind. My first 13.1 event in the summer of 2006 was used as a long run to get ready for the Virginia Ten Miler. I surprised myself by finishing in less than two hours. Then came last year's Shamrock in which I went out with a goal to beat my 2006 time and get as close to 1:45 as I could. This past summer I did the Lynchburg half marathon again, but that was really a long run in my marathon training. I wasn't really thinking about racing.

So what does that mean for this weekend? I would love to beat my time from last year. I have logged fewer miles in the past three months than I did last year, but I've been more consistent with building my mileage. I also have the marathon experience, which I think has really helped with maintaining being in shape. This year I had to recover from an injury, which hurt my miles, but gave me extra time to get over whatever the marathon did to my body. I do weigh a few more pounds than last year at this time, but I feel really good.

So I have this time staring at me in the face - 1:44:23. I'm ready to try and beat that, but if I fall short it's no big deal. Like last year, this event is really a springboard for the rest of the year. I've managed to stay in decent shape through the winter, and this gives me a chance to perform well all year.

I guess my pre-race thoughts are just mixed right now. I'm doing the "Dolphin Challenge" this weekend by doing an 8k on Saturday, but I have no intentions of running that hard at all. In fact, it'll be my slowest event ever I hope. For now, it's time to rest and try to clear my mind.

Things just keep getting better

In the past few weeks I've had a lot happen to put my mind at ease when it comes to running -- a good race, a good mile time by myself, hitting double digits, etc. But I can't just be content with what I've done. Running is a never-ending process, and don't ask me why it's taken me five years to really realize that.

Today was one of those days that I could have easily turned my alarm clock off and slept until noon. But I got up on the first alarm and didn't sleep an extra 9 minutes like I usually do. I got up ... and went running. As usual, I didn't have much of a plan, but I knew I wanted to do some sort of speed work. So after a little more than a mile, I did some intervals -- two quarter miles and two half miles, with a quarter mile break in between everything. My first quarter mile was 2:06, and it felt like I was dragging through mud. The second quarter mile was 1:57. Better, but I wasn't fully satisfied. I still felt tired, but no worn out. It was just an odd feeling really. The first half mile went better with a time of 3:46; my last half mile was a bit slower at 3:55.

When I ran about a mile to cool down, I was thinking about what I just did. A year ago I didn't have enough confidence to attempt speed work by myself. It had to be with a group. And a year ago I would've never attempted this in a neighborhood -- I would've wanted complete flatness on a track. I was also very happy at keeping my pace under 8-minute miles while feeling like I could run even harder.

I keep getting mad at myself for a few pounds I can't seem to lose, but I am feeling great heading into the last two weeks of getting ready for the Shamrock Half Marathon. I have to keep reminding myself, too, that it's still February and most people are still in "off season" not thinking about running hard. And I'm doing much of this own my own. Yes, I'm running with a group on Saturdays, but it doesn't focus on speed or longer distances that I'm at now. I've been lacking some confidence for a while, and it's nice to be back.

Sweetheart 8k

No race should start with a steep uphill. It's just cruel. But that's the way today's race started. The initial incline wasn't too bad, but then within a tenth of a mile it was like running up a black diamond ski slope. It wasn't long, but it was hell. A young boy running with his father was repeatedly saying "I can't make it." I think he did make it up the hill, but I didn't seem them again. I've never seen a field of runners get so spread out so quickly as I did today.

About the first half mile of today's race was uphill before it flatten out a bit and started going downhill toward the end of the first mile. I happened to glance down at my watch when I hit one mile (there were no mile markers on the course) and was at exactly 8 minutes. Having battled that hill, I was pleasantly surprised, but I questioned whether or not I could maintain the pace. Thankfully there was a decent downhill to allow a recovery and to pick up the pace without trying too hard.

The rest of the race went well. There were several rolling hills that reminded me of my running days in Lynchburg. Richmond is a strange area -- my neighborhood and the surrounding few miles are relatively flat. But in the neighborhood five miles south, it's nothing but hills. Anyway, during the race I kept getting a feeling that my legs were going to cramp. It was cool - about 40 degrees - and quite windy in certain areas. At the half way point, I was screaming at myself in my head for wearing a long sleeve shirt. I took my thin gloves off, pushed up my sleeves, turned my hat around and kept rolling along near that 8-minute mile pace.

Near mile 3, I had one of those annoying people pass me who likes to just shout stuff out randomly. "MILE 3! WE'RE AT A SUB-8 PACE!" While it may come across as supportive, at this point I don't want to hear anyone talk, unless they're cheering us along. "THAT'S 3.5 MILES. ONLY A LITTLE MORE THAN A MILE TO GO!" At that point, the competitive side in me came out and I said to myself -- perhaps I should've shouted it -- I'm not going to let this guy finish in front of me. While running is often individual with racing against myself, I can't help but want to finish in front of know-it-all types. I think another woman near me felt the same.

As we rounded the corner to circle around a lake to the finish line, the woman passed by him, and with less than a tenth of a mile to go, I had enough in me to pass by him. Don't get me wrong -- I'm not complaining about him. I like having people out there like that. It helps me maintain my pace, and it helps get my mind off the fact I would have rather stopped and thrown up at some point this morning.

So, I crossed the finish line in 38:26, a 7:44 pace. It's also a PR for that distance - my previous (and only) best in this distance was in 2006 (on a course nowhere near as hilly) at 39:17. With a month to go until my big race, what does all this mean?

Despite the fact I want to shed a few pounds, I think this is a great sign to get close to my time from last year. My goal, though, is to beat that time, even if by a second. There are a lot of things to keep in mind -- this course was hilly; the Virginia Beach course is basically flat. Today had wind often in my face; Virginia Beach is also windy, but last year it was more of a cross wind. Who knows what the weather will be. Today was close to 40; last year it was in the low 20s at the start -- in mid-March, anything can happen. Today was my first true speed workout in three months; I have four more weeks to get a few more speed workouts in. I want to beat 1:44:23, and today put it in perspective that it's possible. I just have to say focused.

For the first time in a while, I feel pleased with where I am with running. What I need to do is right there in front of me, and I can only blame myself if it doesn't happen.

The wind carried me past 20

For yet another week, I was able to increase my mileage with hitting 20.4 this week. I had planned to do 7 today, but it's so windy that I had to cut it to 6.1. It seemed no matter which way I ran I was somehow running into the wind. With 20-30 mph winds, I feel like I put in more than I did.

Like I said before, I think I'm setting myself up to peak at the right time for the Shamrock Half Marathon. Five weeks is a good amount of time to continue to slowly build my mileage. Last year at this time, my weekly mileage was slightly higher than where I am now, but I never really increased it too much last year. This year I'm planning to hit double digits for a long run beforehand -- last year my longest run was only 8 miles. It's tough training in the winter for a big race, but I like the challenge battling Virginia's up and down weather.

Speaking of the race, if you're participating in it, make sure to get a hotel room. I spent an hour yesterday finding a place. And if you want to run it, the half marathon is sold out. I believe there's still room in the marathon.

This weekend was the virtual "9 on the 9th" race -- I definitely hit the requirements (doing 9 total near the 9th), but it'll take me a while to figure out how to write a race report. Or maybe my race report is 3 miles on Friday, 4.1 on Saturday and 1.9 on Sunday ... or 4.1 on Saturday and 4.9 on Sunday. At least this month, I was able to do it. I can't say the same for the 8 on the 8th in December.

Four fantastic miles

These past two weeks have been all about hitting small goals. First it was 2 miles non-stop, then 3. Today it was 4. Things are feeling great and I really don't have anymore pain in my heel. I usually don't pay too close attention to my pace during easy runs, but I kept track of my mile times today and was very happy with what I did. My mile times were 8:48, 9:06, 9:24 and 9:19. For those to be "easy" miles, and considering I haven't ran that long in about a month, I am very happy with where things stand right now.

I will continue setting small goals for myself through my half marathon and the spring. I have eight weeks to go until the Shamrock Half Marathon and I like where I'm at right now. If things go as planned, I should be hitting a peak the week of that race with my training. Tapering will likely be very short, with still getting a solid long run in the week before. Then I hope to set my sights on another big race later this year.

For the first time in a while, I have confidence when I run. I just hope the rest of my body is ready to step it up and join me for the ride.

Loving the half marathon

If you asked me right now my favorite race distance, I'd have to say the half marathon. Even though I've only done three -- and really only focused on running one of them hard -- it's a fun distance to do. It's challenging, yet very rewarding. I'll discuss various race distances later, but for now I want to focus on today's long run -- my very own version of a half marathon.

After last week's debacle of a 30k, I have been feeling all week that I have something to prove to myself. Bad runs only motivate me to do better next time. On Wednesday I had a great run with a 4-mile tempo run -- my time in those 4 miles were faster than my two 4-mile races I've done. Today I wanted to go out and run a half marathon in less than 2 hours -- I wanted to do something to help me realize that 4 hours in a marathon is achievable for me. I ended up running it in 1:55, which was my time in my first half marathon a little more than a year ago. It's such a great feeling to have training runs now that are equal to or beat previous race times -- especially race times from last summer. It's an even better feeling to have a long run like today's and feel like I can do something with the rest of my day and weekend. I remember my first 13.1 experience -- I was on the couch icing my knee afterward and was pretty much worthless through the weekend.

Next week will be my last high mileage week before tapering begins. I'll have my second attempt at 20 miles. If the weather continues to cooperate (it was fabulous today), I think everything will be just fine. I'm looking forward to tapering to give my legs a break, but I'm still sort of questioning how much to reduce the miles. I can feel it in my legs and the rest of my body that I need a break from the miles -- but how much? I'll figure that out after next week.

So, this all being said about the half marathon, I am sending my application today to do the Dolphin Challenge as park of the Shamrock event in Virginia Beach in March. The Dolphin Challenge is an 8k on Saturday, March 15 and a half marathon on Sunday, March 16. Why not do the marathon? I'll address that after Nov. 10. I had such a fun time last year doing the half that I want to do it again and add the extra challenge of the 8k, although I probably won't run that very hard. Plus the price goes up $15 after Oct. 31 ... and no matter what event I did, nothing beats "free" Yuengling after running your ass off (see photo). So before training for one race ends, the countdown begins for something else. Off season? There's no such thing. My focus, though, is on the Richmond Marathon -- that won't change until Nov. 11.