Philippians 4:13

5:15am...5.25 miles in just under 40 minutes on a cool and foggy morning (again).  Starting to wrap things up here, it has been a lot of long days.

Went for a great drive in the countryside yesterday with the guys to see the scenery, the rainbow of colors of the trees is amazing!

5:30am...5.25 miles around the village on a warm and drizzly morning.  Finally wrapping things up here and should close out today and start the trek home.   A bit tired today after another long day yesterday but the end is in sight.

3:45pm...FINISHED!!!!  Closed out the review and drove the hotel near the airport.  Had a few hours to waste before dinner so I went out for a run.  Nice progression run...6:51, 6:24, 6:19, 6:12.  4 miles in 25:49.  Felt good to run a bit quicker with a free mind now that the review is over.  Plus, early fllight tomorrow so likely no run. 

Finally home from the work trip...I have been gone in western New York since Sept. 22, man it is nice to see my family!

We got up at 4am EST to get to our flight home and now spending time with my family so no run today.   I just flew through Minneapolis today, I get to fly back on Friday morning.  Getting excited and nervous for the race. 

5:45am...5 easy miles in 38 minutes.  I ran early in the cold (27 degrees) with Moxie, was she ever excited to be out running after not running during my trip. 

Day off with my family, watching my son run another XC meet today.

5:00am...3 miles at goal MP (6:00) with Moxie in the cold (31 degrees).  Just a last fast run before leaving this morning for the race weekend in St. Paul.

Made it to St. Paul and met lots of great folks, including seein Kristin Zaitz and her coach Craig.  I ran with Kristin 4 years ago so it was great talking with her again.  Also saw Tracy Lokken and met others (Jennifer and Russ, Alex, Rebecca - from Boise, Clint).  Talked with Lee Pollack, a 62 year old marathoner who ran with and knew lots of the legends when he was in Boulder (Frank Shorter, Mary Decker, Kenny Moore, etc.).  I was reading Kenny Moore's book on the plane and was reading about all these folks before talking with Lee...need to hear the stories first hand.

I checked in with the elite registration, hung out a bit in the athlete's lounge then went to the expo to pick up some gloves for the race tomorrow (colder than what I saw on the weather forecast, didn't have all the right gear).

Went to the VIP reception and talked with Kristin, Craig, Rebecca and several other ladies.  Kristin, Craig and I left a bit early and went to grab a bite at a local pub and had a great conversation.

Back to the room to relax and watch "Adjustment Bureau".

8am...went out for run along the river with Kristin.  3.1 miles in 22:40, nice and easy with some striders.  Cold (~30 degrees) but I wore the gear that I am going to race in tomorrow and I was ok.

Good luck to all the St. George marathoners this morning, I can't wait to read the reports!

Off to a massage this morning, then the technical meeting.  I will decide on the course tour later otherwise will chill out in the athlete's lounge or my room then the pasta dinner tonight (or dinner with some other runners).

Met some more great athletes today including: Alan Webb, Kara and Adam Goucher, Janet Cherebon-Bawcom, Carl Rundell, Chad Johnson, Malcolm Campbell, Ed Haywood (who knows Kory Wheatley!).  It is great getting to know all these great athletes.  Also chatted with Doug Morton whom I will try to work with tomorrow to meet our goals (2:35-2:37). 

Got a call this morning and was told I can put out bottles on the elite tables...cool, now I don't have to worry as much about carrying my gels!

Getting excited for the race.

Short detail:  2:48:15ish.  Shins locked up at mile 3, nearly dropped at mile 9, 11, 13, etc.  1 mile at a time.  Felt better around 15 mile mark but still couldn't get up to a race gear.  Good news...no intestinal issues this race!  I passed more people in the second half than passed me (now in the first half...a different story).  I started off with Doug Morton and when the legs went I could not keep up.  I didn't want a DNF and so I just kept reminding myself of the example I want to set for my son to never give up.

Now for the meat of my story.

I got to the buses at 5:45 and rode to Minneapolis with Tracy and Girard.  Once at the chruch, I found Doug with whom I was going run today.  We stayed warm and chatted about life and family.  At around 7:30, we got ready and headed out into the chilly weather (30 degrees) for our warmup.  I wore what I could to stay warm in the race, but blinded everyone with all my Saucony ViziPro gear...I looked a bit like an orange running down the road.

The gun went off right on time and we were on our way.  We decided to start a bit reserved and work our way up to pace.  Mile 1 was 5:57, mile 2 6:01.  After cresting the hill at mile 2, my shins started to ache and by mile 3 they were hard and on fire. 

The issue came on so fast I didn't even get a chance to say anything to Doug before he left me in the dust.  It hurt just to move my legs.  I tried to change my gait to relieve it (a pain that I have never had before) but then the rest of the muscles in my legs started to cramp.  By mile 6 I was in severe pain and mentally out of it as I was being passed left and right.  I was still running a better pace than I thought (6:15ish) but it hurt.  I knew the first drop out point was at mile 9 and at that point that was my goal.

At mile 7 I had a bottle at the table with a PowerBar gel, but when I got there it was gone!  I took out my PowerBar gel in my pocket to get some carbs and dropped it.  I was now sore, franzled and pissed off.  Maybe this is what got me out of my funk.  As I came up on mile 9, I chose to push through the drop out point and keep taking it one mile at a time.  I was hurting, but I now did not want the DNF.  I was inspired by my son and his efforts in XC and I didn't want to show him an example of quitting when the race gets tough.  You are stronger than you think and sometimes have to push.  I hit my dark spot at this race at mile 3, but was now trying to break through it.

I made it past mile 11 drop out (and my bottle and PowerBar gel was at this table and also at 15 and 21!) and now knew I had to make a choice at the half way mark.   I hit the HM at 1:22:00 (4 minutes behind where I wanted to be) but kept pushing and came to find that my legs were improving.  By mile 15 I was actually starting to feel pretty good.  I could not get back up to race pace, but I was running mostly comfortably and was starting to keep up with the runners and in fact started to see a few coming back.

We crossed the bridge on the Mississippi River and into St. Paul and I knew that challenge laid ahead on the hill from 20-24 miles.  I ran comfortably hard and was doing fairly well and now starting to pass other runners, including other 40-44 year old Masters.  The hill this time did not hurt as bad in 2008 and I actually kind of enjoyed this section, though it was hard.  I finally crested the hill at around 24 miles then ran on the rollers to just before mile 26.  I was able to use the downhill finish and run the last 0.5M at a 5:41 pace chasing a group in front of me that I couldn't quit reach. 

The race logistics were awesome.  A nice gal met me at the finish and escorted me to the elite tent and got my gear and food.  They really do a great job at this race. 

Rode the shuttle back to the hotel, showered and went up to the elite lounge for food (pizza, beer) and time to chat with the other athletes.  Then made my way on the shuttles to the airport for the end of a great weekend, but glad to be home to my family.

The flight attendants on the plane to SLC were great.  They didn't have any food boxes (I was still hungry) so instead she kept bringing me free beer...hydration and carbo loading at the same time! 

Splits: 5:57, 6:01, 6:10, 6:01, 6:09, 6:15, 6:18, 6:17, 6:24, 6:11, 6:17, 6:22, 6:22, 6:24, 6:16, 6:18, 6:25, 6:33, 6:39, 6:30, 6:45, 6:59, 6:51, 6:35, 6:35, 6:28, 0.4M - 2:15 (5:41 pace).

Sore this morning.  Thought about going to early spinning with my wife since it is my day off, but was not happening.

Spent the day doing chores since I have been gone for 2 weeks...shut off sprinklers, winterize the camper, but yard stuff away, help put up Halloween decorations.  Man, now I am tired and sore again!

Saw this on Runner's world, since I did not see Pete Magill's name on the TCM results:

http://news.runnersworld.com/2012/09/25/masters-ace-magill-delays-marathon-debut/

Interesting quote:

Why not just run the damn thing anyway? Lots of people enter races with less than ideal preparation.
PM: I don’t run races just to run them. I run them to do well. For Twin Cities, my goal was not a great marathon. But it was to toe the start line knowing I had 2:30 fitness; then we’d just see what happened. But I don’t have 2:30 fitness. And just finishing a marathon is meaningless to me. Heck, I ran 19 miles for my run Sunday, and I could have easily added 7 miles and called it a marathon. Whoopee. No, I race to, you know, actually race. Not to do another distance run.

While I respect his body of work, I don't quite agree with this philosophy.  However, I am not a professional runner and a time means a lot more to him than to me.

No run today.  I am still recovering, my legs were stiff, it was cold outside and I had to be at work early for a long day.  I will try to get out for a jog tomorrow.

I am still in recovery.  I will probably go for an easy run at lunch.

5 miles in 39 minutes on a beautfiul day at lunch.  Everything hurt in my legs, especially my shins and calf muscles.  (Cortana)

5 miles at lunch in 36:30 on a beautiful day.  Legs feeling mostly better, still a bit stiff in my shins and right foot is a bit sore.  Overall a good run. 

My son has his last XC meet today, looking forward to seeing him run a strong meet.

5 easy miles in 38 minutes.  Right foot and shins still a bit stiff.

Out the door at 6am for a run with David J.  Ran about 5 miles with David and another 2 solo for 7 miles in around 51 minutes.

The family and I went to a local boy scout eagle project 5k run this morning.  It was a donation run for the food bank.  Kami and my daughter ran the 1 mile and I paced Justin in the 5k (actually 3.2 miles long).  He did great and ran the distance in 24:41 for third place overall!   I am very proud of him.  Afterwards he and my wife left early so he could get to a practice with his XC buds and my wife could get home to meet the painter.  My daughter and I stuck around for the raffle and ran a bit more (just under a mile).  A really good running day...the weather is turning a bit ugly though.

6:30am...4 easy untimed miles with Moxie on a cool morning.  Only a slight twinge in my right foot remains from the race last week.

Great artcile on running in the newest Runner's World from Amby Burfoot.

3 miles around community park with my family...a fun day in great weather. 

Hurt my back a bit jumping on the trampoline with my son...ouch!

4:30am...5 easy miles with Moxie on a very nice morning.  My back is still pretty sore but my foot is feeling better.  Probably only run for today.

No run this morning.  My back is still a bit sore, I was tired and it was raining outside...a perfect storm to convince me to sleep in a bit and let my body recover.

My back is feeling much better this morning. I decided to changes things up and I went to spinning class with my wife.   We did a high intensity speed workout and a good hill climb workout.  Around 15 miles in 50 minutes, or an equivalent of about 4 miles of running.  Good change, really felt it in my quads.  I will try to run at lunch today.

5 miles at lunch today in 35:22 (7:07, 7:03, 7:13, 6:58, 6:58).  Cold, windy but nice and sunny.  My calves were very tight either from the cold or a need to retire the Cortana's...probably a mixture of both.  (Cortan)

4:30am...5 easy untimed miles with Moxie.  My right foot was a bit tender again and it was really cold this morning...tights, gloves (hands still were frozen!), hat, etc.  Brrr, not ready for this temp yet.  (Ride)

5 crappy miles at lunch.  (Cortana)

I decided that I didn't want to be cold on my morning run again and I wanted to put in some faster efforts, so I headed to the gym this morning.

2 miles warmup, then to the work.  2 miles at 5:49, 1 mile recovery, 2 miles at 5:32, 1 mile recovery, 1 mile at 5:24, 1 mile cooldown with a progressive fast finish (last 0.2 mile at 4:17).  Overall 10 miles in 59:40 (5:58 average).

Now for a day off with my wife.

I slept in and went out around 6am for 3 miles with Moxie.  I dropped her off and met the group for a greenbelt run from Sunnyside through Freeman Park and back.  A big group (Gray, Craig, Curt, Lynette, Marlin, David) and great conversation with good friends.  Started off well but by around mile 6 I was starting to really feel it in my legs so the last few miles were hard and slow.  Great to run with my friends whom I haven't seen it a while.

Chores, meeting preparation and painting are on tap for today. 

I skipped my early morning run today in order to ensure I was ready to lead the annual meeting at church.  I was planning on getting through the meeting, getting home and running with Justin to get him going again and blow off steam.

The meeting went really well and afterwards I was just tired and wanted to spend time just chilling with my family so today ended up as a rest day.

Kami asked me to go to early spinning with her so I did.  Skipped the run outside on a warm morning but had a good biking workout.  16.75 miles on the spinner (about 4.25 miles of easy running) and my quads were on fire.  Good workout, I will try to get a run in at lunch if work allows.

4.5 miles at lunch with Dan.  We started off in the dark cloudy conditions and after about 1 mile the rain really started to come down and the temp dropped.  We were soaked by the time we got done.  My legs are trashed...nearly had to stop a couple of times because they were so sore and I was getting a bit light headed.  This might be a light week.  (Cortana)

4:30am...legs are still hammered but got to the gym for a TM workout.  1 mile easy, then into an easy progression run starting at 6:27 to 6:03 pace through the rest of the run.  In mile 6 I threw in 2 fast quarters (4:57 pace, 4:17 pace) then a quarter to cool down.  Overall 7.25 miles at an average of 6:19, 45:45.  My legs were getting very tired at the end of the run.  Only workout today due to work and recovery.  (Fastwitch)

4:30am...TM run again next to Marlin and Rex, thanks for the great company.  Easy warmup, then easy progression with 2 quarters near the end at 4:17 pace.  7 miles in 44:25 (6:20 avg.)...I am still tired.  Only run for today.  (Fastwitch)

Overslept my alarm today and didn't wake up until about 5:30, so I decided to skip this morning and may try at lunch if time allows.  Woke up to 2-3 inches of snow on lawn!

5 easy miles in 37:40 around the greenbelt at lunch.  Cold and overcast and some good slush on the pathway at times...first snow run of the year.  (Cortana)

4:30am...10 miles in 1:02:53 (6:17 avg.) at the gym.  Ran next to Marlin which made the time go by fast, thanks Marlin for the company!  Started easy and progressed up to about 5:45 avg. for a couple of miles, then a 0.5M cooldown at the end.  Only run today.  (Kinvara)

I ended up getting sick to my stomach about the time I was heading out for work so I am staying home today. 

I took Moxie out for a few miles before meeting the group.  Group was huge this morning including:  Andrea, Curt, David, Gray, Bill, McKay, Marlin, Nate, Lynette, Evan and myself...a great time.  I ran most of the run with Nate, Bill and Evan and pushed about 5 miles down into the mid to high sixes.  Overall a great run.  14 miles in 1:42 including easy running with Moxie at about an 8:00 pace. 

I went back out for a couple of miles with Justin and ran about an 8:30 average and he outkicked me on both loops!  Great run, Justin!! 

6:30am...5 easy untimed miles with Moxie on a warmer morning.  Just nice and easy before a day at church, with family and carving pumpkins.

4:30am....6 easy untimed miles outside with Moxie.  It was a warm and calm morning, so I decided to run instead of doing spinning class with my wife.  Don't know how many more of these type of mornings we will have, so I better take advantage of them.  (Ride)

6 easy miles in 43 minutes on a beautiful day at lunch, I was overdressed with shorts and a long sleeve shirt!  Not too many days like this left this year.  (Cortana)

4 miles after work, 2 miles around Community Park solo, 2 miles with Pat as we discussed her training, form and talking about her half marathon on Wednesday.  She is looking good and ready for this race and doing good on her marathon training. (Fastwitch)

4:30am...6 easy untimed miles with Moxie.  Likely only run for today due to work, tired legs and a twingy foot.

4:30am...Curt and I ran an easy run on a warmer morning.  Great to have the company and conversation, thanks Curt.  6 miles with Curt, then 1 more after getting my wife off to work. 

5 miles in 37:20 on a beautiful day at lunch before meetings all afternoon.