Saturday Morning Long Runs

I love running my long slow runs (LSR) on Saturday morning, preferably at an early early early hour. Yesterday, I took off at 5:30 for a seven mile run. Not the longest distance, but I am slowly ramping up, sticking to the ten percent rule. The ten percent rule is a common running rule of thumb which states that we should not increase our weekly total distance run by more than 10% of the prior week, or we risk injury. My plan asked me to run 4 of these seven miles at my long slow pace of 10:00min/mile or more, and the last three at a tempo pace of 9:15. I pretty much nailed it and felt good the whole way.

This typical Saturday route starts out with a half mile uphill, then levels out on the canal for more distance than most people need. The Phoenix canal system goes for miles and miles East and West, mostly in one mile segments divided by major cross streets that are designed to scare the living shit out of scampering runners. Since I almost always do an out and back route, the run ends on that same half mile going downhill, which really helps with pacing and the psychological delayed-gratification feeling of finishing fast.

I am also monitoring my Heart Rate (HR) again because I'm trying to identify zones of running effort. If your telescope is strong enough to see the graph above, you can see a HR of low to mid 140's for the first 4 miles then up to around 160 for the last three miles. These zones are different for different people depending on a lot of factors. My 160 will almost never be the same as your 160. Without going into too much detail, these numbers can be used to identify zones of perceived effort. They can be used for a lot more than that, but I'm sticking to perceived effort for now. For me right now in my life, a HR below 150 is an easy rate where I can continue for a long time and hold a conversation with another person (real or imagined) or a 1 year old labrador retriever. On a percentage scale, 100% is my all out run-for-your-life can't do anything but get away from the Boogieman, and 60% is my conversational long run pace. So I would say that the 160 was probably near the 80-85% zone. I could maybe continue at that pace for about 5 miles or so. The more I track HR, the more accurate and precise these measures will become, until I cross-over into data overload and then I put it away for a while.

RUN!

These Heart rate zones can change over time based on fitness, so it's a good idea for me to wear the HR monitor, at least periodically, for overall accountability and to track changes in my overall running fitness. I'm a huge fan of the Garmin running GPS systems, and I use the Garmin Forerunner 305 with the Garmin HR monitor bra-strap.

"I would be very interested in testing and positively reviewing a brand new Garmin Forerunner 910XT multi-sport trainer", he gratuitously asserted to the Google digital marketing Venus FlyTrap.

Beautiful! Just beautiful!!

I've scheduled a race every month this year, mostly races I've run in the past. but there are a few new venues on the list, and I'm looking forward to competing against Jeph, my younger virtual training partner. I am also continuing to hold to the sweets-free January challenge. I've lost nearly ten pounds of blubber, and I do believe it's making a real difference. My wife is joining me, but she is considering a one day a month cheat-day. I thought about it, but know that one day of cheating will end up with me seeing June on the calendar from a back booth at Arby's.

Bring It!

FYTO 5K is next weekend. Are you registered? RTP has somehow gained another follower, welcome to sporadic randomness!

No Sweets January

No caption as per orders of US Secret Service

I snuck in a new year resolution to abstain completely from sweets for the month of January, and so far, have been successful. We had relatives in town last week and there were many prime opportunities to have dessert, but I used the Nancy Reagan slogan and kept to my fast. As a result of the plan, I have not been eating anything past 6:30pm, have been eating more healthful foods, and by adding on an increased running plan, I have dropped 8 pounds of my planned eventual 25.

I got a really nice email of support from a friend and fellow JMU alumni (Go Dukes!) in Colorado who has been sweets-free for a long time. He claims that it has resulted in much faster running times, more energy, and an overall healthier life. We share the same experience that moderation just doesn't work for us. It's all or nothing. People told me that there would likely be withdrawal symptoms such as headache, fatigue, irritability, etc., but I haven't really felt any of that. Kinda nice. To reiterate, I am sweets-free, not sugar free. It is pretty difficult to go sugar-free, though I am avoiding all the obvious sugary foods. I am also avoiding foods heavy in white flour and other sugar producing carbs. The idea is to eliminate sweets, be reasonable with other foods including eating healthy whenever possible, and to follow a running plan with set running goals. In 2012, I want to break 25:00 in the 5K distance, and 2:00 in the 1/2 marathon distance, and I'd like to drop about 20-25 pounds along the way. He doesn't know it, but Georgia Snail has been a pretty big influence. He dropped a bunch of weight, is running a rigorous running plan, and is a MUCH better runner than he was a year ago.

These kids told the bicycle pacers, "you're almost there!"

What an inspiring blast it was yesterday to see the AZ RnR marathoners go by right in our neighborhood. We live right near mile 10 on the marathon course, and met up with friends and neighbors to watch the racers. It was amazing to see the variety of athletes and to yell words of encouragement. We saw the wheelchair racers, the elite men and women, Adam, EMZ, Demi, and a few other friends. Great job to all who raced yesterday.

Trisha Miller, eventual winner in women's division

"It's aboooouuut this big"

Front Running Men

2012 RTP Goals

2011 was a great year, due largely to the birth of our daughter Amelia. She is now almost 5 months old and defining childhood obesity thriving in a spiritually positive household. I have also been a nomad at work, Principalling at four different sites while our new school has been constructed. Now it's done and we move in this week and hopefully return to some sense of normalcy. Blogging has slowed down considerably for want of subject matter, but its definitely time to update the old resolution list and goal set for the year ahead.

• January Challenge: My buddy Chris and I decided to set a 30 day challenge to jump start 2012. So, we are going to go these next 30 days sugar-free. No processed/refined sugars such as candy, cake, ice cream, soda, cookies, etc. Easy on the sugary fruits and veggies but okay in moderation. Also watch the high sugar producing carbs such as bagels and other foods heavy in white flour. Also, no sugar substitutes such as diet foods or even stevia. No sugar means no sugar. In addition, we are going to run everyday for these 30 days, but the usual 'non-running' days are limited to two miles slow. All will be logged in Myfitnesspal and Daily mile for accountability purposes. Penalties for cheating have not been formally established, but will likely include public humiliation involving a canal run with running bra and VERY short shorty shorts with a brown stain in the back. We will announce this if needed so you can be there to witness/photograph.

• Follow a running plan for fitness and to set new PR's in the 5K and half marathon distances. My ultimate goal is to run a sub-25 minute 5K and to run a sub 2:00 half marathon. Not sure if I can make both of those this year. The plan will include running my long runs much longer and much slower, and running my short runs a bit longer and much faster. There will also be some speed/track work as the base gets built.

• Run some trails

• Race schedule: FYTO and SYTO 5K's, Runner's Den 10K, Pats' Run, ARR Summer Series 5K's, Some kind of race in Central Coast California while we are on vacation there, Grasshopper Bridge 5K, Cactus Cha Cha 7 mile trail run, ARR T'Giving Day Classic, Fiesta Bowl 1/2 marathon. I also need to work in a 1/2 marathon earlier in the year, but I haven't picked one out yet.

• Ride the bike to school. Easier now that I will be at one site.

• Enjoy family and friends

That's pretty much it. Not thrilling, but on the other hand, I'm just amazed to be setting goals like this and the see the progress I have made in the past three years. Thanks to all the Loyal RTP followers, and even to the lurkers though you are just plain creepy.

Got any experience with sugar-free? What can I expect? Late night DT's and hallucinogenic dreams about Willy Wonka? Or a much more mild withdrawal and the typical dreams about Oompa Loompas?

Everyman's Dream

Runner's Den Fiesta Bowl 1/2 Marathon Race Report

Chip Time: 2:10:57
Garmin: 2:11:01
New Personal Record!

For one of the first times in a race, I put a little extra focus on tangents (and choosing a mute taxi driver that would scurry me to the ten mile mark), and finished the race at exactly 13.1 miles on the Garmin. Actually it was 13.11, but I didn't stop it until after all the paparazzi had taken their gratuitous photos of me for the tabloids. Seriously, nice job on keeping mile splits even with the course. And I set a Personal Record for the Half marathon distance by 9 minutes and 19 seconds!

This is the third time I have run this race, and I am a big fan. All the events that are put on by Runners Den are well organized, popular, and full of good spirit. There were 1,082 half marathoners and a huge number of 5K'ers. They started the 1/2 M people at 7:30 and the 5K about 15 minutes later so there was no overlap.   I was in line to hit the porta-potty as the gun went off but no worries, I just walked up to the start line and started. My goal was to run this at 10 min/mile pace and I hit it at 9:59, though I watched a 9:45 overall average slip away in miles 10-13.

9:58 9:53 9:43
31 minute 5K

9:41 9:53 10:18
61 minute 10K

9:44 9:47 9:44
some time in the bank

10:21 10:11 10:21 10:21
withdrawals from the bank
9:30 for the kick

I was pretty sure I could do this based on my runs lately, and I was glad that I didn't completely flop in the last few miles. My water and Gu plan seemed to work pretty good. I never had to stop at an aide station. You can see the walk in mile 6 for a Gu, and again in mile 9, then something curious happened which I had never noticed before in a race. As I ran up on small groups, I found myself almost automatically falling into pace with them, and I found that they were running slower than my plan, though I doubt I would have noticed if it weren't for the Garmin. I think my mind was trying to distract me and convince me that the slower pace was what I had been running. So lesson learned --new underwear every day no matter what follow the pacer whether it is strapped to my wrist or holding a sign.  I plan to keep putting in long runs on the weekend to build endurance. I think I could easily run a sub 2:10 with some steady work. And sub 2:00 is the goal for this coming year.

Speaking of pacers, I was chatting with the 2:07 pacer prior to start and thought I would go out with them and fall back later in the race, but she said she was going to try to run 9:35's and then make water station stops and slow as the race progressed. That style does not jive with RTP, so I left them alone and ran alone.

I had to get back to the homestead after finishing, so I left pretty quick. But not before grabbing a free Chocolate Muscle Milk Lite. Yuck fuckity yuck!!! SUAR, what are you endorsing?? A lot like chocolate Peptol Bismo might taste. Anyway, I did have my traditional post race chicken parmesan sub sandwich and Metro Mint Peppermint water. Love that stuff. And besides two serious toe tip blisters, I'm in good shape. Thanks Runner's Den for a well-organized event!

Goober? Non!

Peanut* Crops Fail, peanut* butter** prices rise by at least 40%. American beastiality practice took a sharp hit this quarter in response to failed peanut* crops this past Fall. Citing an almost 40% price rise for this aphrodiasiac-turned-sandwich spread, sexual deviant Thladius Rickover claims, "Things just aren't the same out in our barnyard these days. The stock is barely interested in me as it is. Now take away the only reward they get for their unsavory tasks, and you really have to make it an 'FTD moment' on your own. I just don't know", he says looking off into the distance where the cluck-clucks gobble gobbles from a neighbors turkey farm can just be heard.

Photo taken just before I crammed my face into this jar

After a run, I crave protein. I almost always rely on a PBJ*. But* now that my favorite foodstuff is pushing $7 per jar, I may have to switch up and try some of the other nut** butters* that we can get at the specialty counter, or look for alternative sources such as tofu and eggs. Eggs make me nervous for all the cholesterol, not to mention the cooking and guilt for not cleaning up after myself. And I eat tofu almost 5 times per week in my lunch salad. Chocolate milk? I hear and read lots about that and will work it in to the rotation. I'm wary of protein powders. Each have their positives and negatives, but all have their expense and ersatz nature.

What do you eat/drink after a workout? Any response to the rise in price?

*nut... he he he

** butt..... he he

Product Review: Hot Wheels Mega Garage

The elevator really works!

The folks at Mattel have done it again. Depleting the cardboard honeycomb mines of Southeast Tunesia to package this toy which will be used for about three days. Then Norman, The Destroyer lab, will chew and crap it to pieces, and it will finally sit in a landfill for the next 500 years as historians scratch their heads with holographic head scratchers and marvel at the acres of plastic. And yes, in this scenario, a Native American stands at the edge of the dump, and a single tear runs down his cheek. But for now.... Awesome! Happy birthday Harrison.

About as Native American as I am Eskimo

Just some catch up. Last weekend I headed out to the desert to meet up with a complete stranger named Janette and hike with her through the night for about 15 miles. Oh, and this was one of six days in the year when it was supposed to rain. I got out there Saturday later in the afternoon and hung out with Stephanie, who claims to be friends with Lauren. But I can recognize a squatter simply by meeting one and squatting with them for a few hours. We squatted around in Lauren and Janette's camp and talked about lots of things, then Janette showed up for a transition. We did some math and determined that I would begin my pace loop sometime between 2 and 3am. So off to sleep I went and woke up to get back to the start at 1:30am. It was raining. At 1:30am. Night. This is the Javelina Jundred.

While waiting, I met up with some friends I had not seen in a long time and even saw some names on the race roster that I knew and will be catching up with them soon. Lauren had a tough time of it and had to stop, but my runner was still out there somewhere. Finally at around 4am, a race official told me she had dropped at Jackass Junction (sic) along with ten or so other racers and were waiting for a shuttle to get back to base. That was my cue to skeedaddle, narrowly avoiding a Navy Seal-like training experience. Watching those people cross the line after 101 miles made me want to do this Javelina Jundred thing next year  get home to a warm dry bed. And I got home just in time for the family to wake up. Cock a doodle doo.

I am starting to work on my New Year resolution list, which will likely include guidance towards running goals. 2011 has been a banner year for lots of reasons, but my running has definitely taken a back seat in these last few months. I want to increase my dedication to this past time in 2012 and reach some milestones that have been unattainable so far. I may even go to a coach, at least to give Nitmos something to rant about. Sure, I realize that coaches are for pros, but how can I ever hope to compete at the professional or olympic level if I don't have a coach? The only runner I know of at that level who is coachless is Ryan Hall, but he has that whole "Jesus Christ" thing going for him. Did you know that if your purchase a 2012 Ram Truck it will manufacture and assemble a log cabin for you in only one day? True. I've been running on Saturday mornings with a running group comprised of people who work in my school district, though everyone is welcome. We go for about 45  minutes starting near the Biltmore area in Phoenix and drink coffee afterwards. (Blog author wipes mouth and rises a bit shakey from vomiting these random thoughts out to you reader monkeys) ( I was told by a highly reliable source that calling you names would increase my roster of reader monkeys and I've always wanted 60-70 monkeys).

I went out today this morning for the Thanksgiving 5K/10 miler put on by the Arizona Road Racers. They always put on terrific events. There were lots of people there. I had originally planned to run ten miles, but my wife and kids wanted to come along so I deferred to the 5K, and ran it at an average 28 minutes. There were lots of walkers and I haven't been running much lately, so I took it easy. I have to stop this post now because I think I just burned off another calorie and I feel lightheaded. And now, a three day crescendo of gluttony!

RTP Training Report

Been pretty much caught up with this little one

Amelia

I really miss running regularly and blogging, but I haven't been doing much else except building on my Tootsie Roll fetish, and that topic has already been corraled, cornered, and covered. I was able to meet up with Adam and Lauren yesterday for lunch, and it was nice to catch up with both and hear the real story behind Adam's dismal failure in Savannah -- (Penn State letdown).

I will be pacing a 5 hour loop tonight for the Javelina Jundred endurance race, and I'll post about that tomorrow. Aren't you thrilled? You aren't even reading this!