Monument Avenue 10K

Today, I ran the Monument Avenue 10K in Richmond. The weather was interesting - warm and damp. The race has grown to more than 30,000 participants (runners and walkers), which is both good and bad. The good is that the greater Richmond community has embraced the race to get people out of their chairs and moving. The bad is that there are too many stinkin' people in the race to make it fun for anyone running. I guess you always get the bad with the good. Four of us left our normal parking area at 6:30 AM so we could access our good secret parking area where I have been parking for years.

The elite runners took off at 8:30, and we took off at 8:57. Lori, Sara, and Quina were running with me for a bit, although we all splintered off as the race wore on. Richmond is a very small town - not in population, but the fact that you can be anywhere and see people you know. My physical therapist (sports med doc assistant) was almost beside me at the beginning and the end. Lots of folks from church, work, etc. were all there. I even ran into and spoke to the one newscaster I know from WTVR who had just completed an interview when I arrived.

The race was okay - I had a new PR for a 10K, although it was not what I had hoped. 1:03:06. I brought my own Accelerade which worked well. The only water I took was one cup at mile 5 to pour directly over my head to cool me down. It rained on and off, but never hard. I didn't walk other than at the one water stop and to regroup during the 6th mile. I made the mistake of taking off too fast, especial for mile 2, about 30 seconds per mile too fast. So, a slow mile six made up for it. I ran a 10:09 initial mile out of the crowd, then had a single negative split into mile 2 (9:37). I was warmed up and feeling good, but let my legs outrun my head. Towards the end, I was out of energy, another negative of eating at 6 AM for a 9 AM start. I'm not sure how to get around that in the future, other than to get a ride to the race closer to the start and not have to worry about parking!

This was the last race for a while. Details shortly.

Saturday, in the park

Okay, so it wasn't a walk in the park... but, I did run 13.85 miles on Saturday! I was so pleased with how I felt, how I worked through the pain, and how I kept going when stopping was so easy.

As scheduled, we ran the first 4 miles with the 10k team. It was so easy... we started late, chatted with everyone we passed (many of them), and finished up significantly warmer than when we started. Then, we took off again after a few minutes of a break for a short 10-mile jaunt. This was actually easy for the first half of a mile, then I started coughing up a lung getting my breathing down right and letting the Allegra kick in. Once I got back in the swing, I ran pretty good through mile 5 (so that would be of mile 9 total). A few periods of walking and I finished it... I was having a hard time when I finished mile 11, right before the SAG. By mile 11, the muscle fatigue had started but I worked through it.

My diet this week consisted of a goo after mile 4, another one after mile 8, and one more at the SAG at mile 11. Lots of Accelerade throughout, and I was feeling pretty good.

Sunday, I was lame as can be expected, then lame again on Monday. Today, I went to the YMCA to run on the treadmill and my left knee was so sore that I just couldn't run at all. I walked 2.5 miles, but will try to run 5 miles tomorrow night with Lori.

The longest distance I will ever run?

Tomorrow morning, we are scheduled to run 4 miles, them recoup and run 10 more... that makes for 14 total miles. Since we are training for the half marathon which is a mere 13.1 miles, 14 miles is insane.

If I run all 14, I will know that I can do 13 and finish standing up. If I run all 14, I will know that I will feel like I am 80 years old (and I'm not even 50 yet). If I run all 14, I will have the satisfaction that February 23rd, 2008 will be the day that I ran the furthest distance of my life.

While it seems to be a daunting task, it will make the half marathon in 2 weeks much easier knowing that I can cover the distance.

10 miles and feeling good

We just finished a 10 mile "recovery" run and I'm feeling good. Wow - I never thought I'd be able to say that! We ran 3 miles with the YMCA 10K Team in Training group, then stripped down some of the layers, grabbed our fuel belts, and took off to run another 7 miles. The weather was cool, but not cold, sunny, but not in your face sunny. What worked for me was sort of everything. So, in the determination to repeat success, I wanted to document what I did.

Dinner Friday - pasta with meatless sauce, 2 pieces of whole grain bread with butter, a salad and a beer. I had done my best to hydrate all day on Friday and then continued with water in the evening. A few nuts to snack on before bed and in bed by 11. All of my clothes were out, with a few options depending on how cold it was overnight.

Saturday - up at 5:30, 2 ibuprofen tablets and some water, back to bed until 6:30. Up at 6:30 - breakfast by 7:00 - sweetened oatmeal and 1/2 mug of coffee - lots of water. Two immodium tablets for the IBS. Clothes: shorts, socks, shoes, and the first layer Nike shirt too tight to wear solo. Then, my new long sleeved layer with the zipper at the neck. Hat and sunglasses. For the first 3 miles, I added my jacket and gloves but stripped them off when we picked up the rest of the group before the final 7 miles. Of course, two paper towels folded and in my shorts waistband for the sinuses, glasses, and sweat.

I ate a PowerBar Gel (goo) after the first 3 miles, and topped up with Accelerade. Another Gel after 4 of the 7 miles (at 7 miles overall), and drinks of the Accelerade along the way. I felt good, with almost no walking at all today. I ran an 11:06 average pace which I will take over 10 miles anyday! Here is the link to the results: CLICK HERE

Monument Avenue 10K - post race report

Well, the race went fairly well. My 5K split time was 31:57, which should equate to a total of 1:03:54 (10:17 pace). I slowed a bit during the second 5K and ended at 1:05:37. That was still a 10:33 mile pace, not far behind my normal pace of 10:30. I was out of energy during the 5th mile, and the 6th was no picnic, either. So, I've decided to capture some lessons learned and things to try next time.

Lessons learned:
1. Eat more -- I had a bowl of cereal at 6:30, and our wave started at 9:05. By 9:30, I had no energy in reserve.
2. Start slower -- I should have paced myself in the first mile or two slower. I was feeling good, so let my legs get ahead of my head.
3. 6.2 miles is a long time to not have someone to help you keep an even pace or to keep your straight.

Things to try:
1. Eat a bagel with peanut butter -- carbs and protein, a great combination. Maybe a whole wheat bagel to make it a bit healthier.
2. Watch the watch -- keep at the correct pace starting at mile 2. Expect that the first mile will be slower than the expected / average pace, and that you will make it up slowly as the race progresses.
3. Find someone to run with. 6.2 miles is a long time to be running without a partner to slow you down, speed you up, keep you going.

Next, the Ashland Railroad Run 10K in just two weeks.

Monument Avenue 10K - RACE DAY!!!

Saturday March 31st, 2007

Today is the Monument Avenue 10K. All the prep work is behind me, only the race ahead. Of course, this is not a big deal to anyone but me. The fact that I have 60 minutes of work over the next couple of hours is nothing I haven't done already. My clothes are laid out, my number pinned to my shirt, and the schedule set. I have friends that are also running that will be here at 7:30, swapping their daughter and I. Their daughter will be walking with my wife and kids, along with others from our group. The best part for me is that I do not need to drive, park, etc.

It is supposed to be 50 degrees at 9am, but is only a few degrees cooler than that now. The only question now is how to stay warm prior to my 9:05 start. Once running, my body will be plenty warm enough. I will likely wear a jacket out today, but leave it in the car when we park.

So, more after the race.

10K Team in Training - week 10

Today was a bit warmer for our final Saturday team run. It was close to 60 this morning early, and has hovered at that until after our run. A bit of sun but mostly overcast. Still, it was a bit warmer than I'd like but close to what is expected for the 10K next week.

We had the same 'ol 4 mile course to run today, and I was determined to make it faster than I had previously. I set the pace timer / alarm on my watch to 10:45 for each mile. I was much slower that that on my first mile, but apparently picked the pace back up. The mile markers weren't in place today, but I thought I was ahead after 3 miles. For some reason, the final hill was a killer today. I was struggling with the hill, but finally conquered it. I must have been pushing during the second and third miles, slow during the first and last miles. Final time was 41:46 - about 1:14 better than the 10:45 pace I had marked. Today's pace computes to a 1:04:41 pace. With no hills, it should be faster.

One exciting note is that the team coaches selected one person who showed more guts and effort than everyone else. That was Pat - my (new) next door neighbor. She always has a smile on her face even though this is very hard for her -- and has two young children at home that keep her up nights and prevents her from working out as much as she would like. I didn't see anyone else more deserving over the past 10 weeks!

10K Team in Training - week 10 - mid week runs

Well, here it is on my first week of tapering... That's what the head coach for the program calls it (and it's probably some real technical running thing). We ran the long 6 miles on Saturday, and then only put in 11 total miles this week. We ran 3 on Monday, and was one of the first Mondays that I was able to join the team running. My friend Jeff ran with me, and the two of us led the pack. I did make one wrong turn on this new course, so actually turned it into a 3 1/4 mile trip. No biggie, other than the fact that the wrong turn put that extra 1/4 mile into a long hill. We finished strong, making it back up "the hill that never ends." It's a hill that is much more pleasant to run down than up. It's not really steep, but long and constant. The first time I ran it, I walked most of the entire hill. The last few times, I ran it all -- but it still isn't pleasant!

Today, Wednesday, has a 4 mile distance listed. Since it is now daylight until after we run, we ran the same 'ol 4 mile course we have run a number of times. We know the course, know the hills, and know where the miles tick off. The first mile is tough, but very doable. The second mile has three killer hills - only one long one. The third mile is everyone's favorite since we get a slow downhill run and get to recoup our energy for the final mile. The last hill has been walked by many people, but not today. We all ran strong enough to get up the hill and onto the flat end of course run. It would have been very easy to walk today, but we kept chugging up the hill.

The time today was our best 4-mile course yet. 42:40. That is 10:40 miles with hills. We started slow (good strategy), ran miles 2 - 4 strong, and ended sprinting to the finish. That's a 1:06 10K if we had the same hills. I am expecting to drop minutes off my time and fully expect a new personal best. Whatever I run, I am in better aerobic shape than I have been since I was in my early 20s - 1/2 my life ago... not bad for an old man. We have decided that we will continue to run Monday and Wednesday evenings, and on Saturday mornings for as often as we can. We think we will try to make at least 2x per week each, so will always have someone to run with. It's a fun group that will keep me growing in my ability to run into the summer.

Saturday brings our last pre-10K 4 miler. I should better today's time since it's early. Finally, 3 miles on Monday and 2 miles on Wednesday. Then the 10K.

10K Team in Training - week 9

Monday was a quick 3 1/2 miles on the treadmill. Not bad -- boring but not bad. My legs were still a bit sore from the long weekend run so I didn't want to push it too much. Wednesday was 5 1/2 miler... run with the group, outside. All I can say is that it was long and hot - over 80 degrees. There was no water stop, and there were periods of walking. A few of the group took shortcuts or walked more than I, but some ran the entire way. I just couldn't do it. I have definitely decided that I like morning runs much more than late afternoon / evening runs, especially after a hectic day.

Today was an ominous 6 miles. I don't think I have ever run that far non-stop, until today. The weather cooperated - after a pouring rain all day yesterday, it cleared up overnight and was a cold 33 degrees when we started. Not as cold as some previous Saturdays, but cold enough that figuring out how to dress was challenging. Top consisted of two wicking layers plus a shell, and wicking pants on the bottom. I could have worn shorts but thought I would be colder to start. The advantage of the wicking pants is that they are very comfortable and don't allow my legs to get cold at all. I also used ben-gay on my left shin -- the one that has had shin splints for the past month or so. Today, my leg did not bother me at all for the first time. It was a bit sore last night, so I did the same prior to hitting the sack. That helped and will definitely be repeated!

Granted, today was not a record pace, but I clocked myself at 1:03:46. I started off a bit faster than I had planned on, so was feeling the strain by about mile 2 (not good) but was feeling much better at the water stop at mile 3. Mile 4 came and went without incident (I actually cannot believe I just wrote that). By mile 5, I slowed my pace a bit - allowing my new friend Jennifer to go ahead a little. We finished almost together, so apparently picked my pace back up towards the end since I have witnessed her pace to be very consistent. Another new friend Michelle and I ran the last hill together again as we did two weeks ago, but it was actually easier this week to not even think about walking this close to the end.

One other prep note -- I planned today as if it was the actual 10K, as recommended by my coaches. I sat down and got off my feet last night, went to bed early, and did my best to hydrate myself all day yesterday and first thing this morning. I ate a small bowl of Mueslix cereal at 6:30, drank 1/2 a cup of coffee, took my allegra and drank a small glass of OJ. That worked well. I was not hungry at all - but suspect that I will be starving later!

So, the distances go down from here - something like 3 miles Monday, 4 on Wednesday, and 3 or so on Saturday. The distance prep is done - and the next time we run any distance is during the actual 10K. I know I can run that distance -- today was 6 miles with hills. That is 6.2 flat miles, with water stops at miles 2, 3, 4 and 5. Even with heat, it will be easier than today -- and I survived that easily!

As I said last week, I am physically ready to run this race. Mental prep will come in the days leading up to the race, but the stress of physical prep is done. This team prep thing works well, and will be part of my prep next year as well! I just have to see if my wife can put up with this another year. Maybe the intermediate team next year.... food for thought!

10K Team in Training - week 8

The run this morning was a five miler. Long, but I have done this before so knew I was up to the challenge. I ran with my friend and neighbor Debby for a few miles, until she decided to slow up while I pulled ahead. It was nice to catch up with her since we rarely see each other outside of the summer pool season. The run was very flat other than a few small hills - a slow downhill course. Of course, what goes down eventually comes back to haunt you as an uphill run. We ran on a path through an elementary school, then back through a series of other neighborhoods. It seemed strange since a good bit of today's run was the reverse of the route that we have been running.

The final hill was a killer. On the two-mile Saturday run a month ago, I walked most of the hill. Today, although at a slow pace, I ran the entire thing. Before the hill, I was running about the same pace as a fellow runner, Jennifer, so we decided to run together for the last mile and a half or so. We kept each other running - just like with Melissa last week. I really wanted to walk up the last hill, but knew if I started to walk I would not be able to restart. So, I kept running.

I actually felt good about 30 seconds beyond the top of the hill, so picked the pace back up to sprint the last couple of hundred yards. Jennifer and I finished strong, keeping with each other pace for pace. I really like having someone to run with that matches my pace on a given day - it keeps me going at a steady pace which I believe is the key to a successful run. We finished in 52:30 - a 1:05 pace for the 10K. Without hills, perhaps sub 1-hour, my goal.

This week, we have 3 1/2 miles on Monday and 5 1/2 miles on Wednesday. Monday will be a treadmill run and Wednesday, I will meet up with the team for the longest run yet. We have just three long runs left. 5 1/2 on Wednesday, 6 on Saturday, then the 10K (6.2 miles) on the 31st.

At this point, I'm feeling ready for the 10K - feeling strong and capable for the first time in decades.

10K Team in Training - week 8 midweek

This started as an easy week. After 5 miles on the road on Saturday and a well deserved break on Sunday, it was 3 miles on the treadmill on Monday. Boring, yes. but it wasn't bad distance-wise. Today, we had a team 4-miler. While I don't want to sound like I'm bragging (and am certainly not from most runner's perspectives), the 4-miles went by quickly. We had seven of us run today and I led the pack for the first 2 1/2 miles. Then, as we entered into pseudo-darkness, I let the gals with the reflective vests take the lead.

It was cold and at times, breezy. Once we were in the neighborhoods, the breeze wasn't bad. On the final hill, it was blowing hard and cold. We were all warm by then, and decided to stick together. Until we passed the Wendy's and made the final turn into Ukrops, the wind was not bad as we were all clumped together. A few of us broke away for the last 200 years, but we all finished within a few seconds of each other. 42:50 for the 4 miles -- about 10:42 per mile with hills, and in the cold. Not bad at all... That translates to a straight 1:06 in the 10K, but without hills, I'd say it was closer to a 1:02 10K, maybe a bit under an hour when all is said and done.

Later this evening, a couple of us were in the grocery store and saw one of our coaches, Kristen. She was really surprised that we had run, but was quite pleased that we had done so together.

Running together is much better than alone or on a treadmill!

10K Team in Training - week 7

This was the longest week yet, both in terms of the distances and in terms of recovery. Monday was a 3 1/2 mile day, all on the treadmill. Even I will admit that this is boring... Good thing I have my music! Wednesday, I needed to run 4 1/2 miles -- and I had to do it before the team ran due to evening commitments. So, at close to 5:00 PM, I took off by myself. That is a really long distance to run yourself. No music (too much of a distraction) and no one to talk to. So, it was a tough 4.5 miles... But, I completed the distance and surprised even myself. There were a few periods of walking but never less than a minute and never more than two.

Saturday, we took off in a very mild day to run five miles. The distance seemed much longer than the previous week's four miles, but with the same hills. Other than stopping to get water about 1/2 way, I ran the entire thing. I cannot drink and run at the same time. My time was not accurately recorded, but was very respectable. I had a great deal of difficulty climbing the final hill so made a deal with a fellow runner that I wouldn't stop unless she did and she made the same deal with me. So, we kept going and going (lumbering along?) without stopping. All in all, I was very pleased with the effort put out to run the entire distance!

Next week is a simple 3 miles on Monday and we return to four on Wednesday. I will run Monday on the treadmill but will try to hit the pavement on Wednesday with the group. They push me to finish non-stop and it's the same four miles I have run with them previously.

10K Team in Training - week 6

Man am I tired of running in the cold...

It was in the low 20s when we took off this morning, so layers was again key. I stayed up way too late last night and didn't have enough water late yesterday to make today fun. While I did complete the four miles ahead of most, I ended up walking on probably 4 separate occasions. The sinuses run when it's cold, so I have to stop and blow my nose! I tried doing that running a few times but practically keeled over since you cannot blow your nose and breathe at the same time!

One purchase I made this week was a new watch. I paid about $35 at Costco for a Nike watch that is specifically for runners. It has a pace alarm (so you can set, say, a 10 minute pace) and a lap timer. I may use that on the local track when the weather warms up a bit, rather than on the treadmill.

I've now completed the four mile course three times - only one was what I could consider moderate to easy (Wednesday night). This week calls for 3.5 miles easy on Monday, 4.5 miles mixed on Wednesday, then 5 miles on Saturday. Considering the 10K is just 5 weeks from today, that should put me in good shape to make the 10K a very "do-able" run! I will do my best to meet the group on Wednesday - since that seemed to be the best run yet and the motivation to keep going was there.

10K Team in Training - week 6 - mid week runs

Well, I have the chance so want to document my workouts this week. Monday was done on the treadmill. After 1.6 miles of running (mostly), the machine quit. I had to start over which was a total distraction. So, all in all a 3.1 mile day. I walked for probably 3 - 4 minutes total, but felt pretty good about the run. Tuesday was a scheduled rest day and this morning, I planned on hitting the weights but the sleep was needed - and was much better for my body than lifting was. Today, the schedule calls for a 4 mile easy run (easy -- yeah right). I didn't want to do it on my own, so decided to join a few others who have been running outside Monday and Wednesday nights. We discussed it on week 4's Saturday run, and they have been doing it since.

The weather was great tonight -- upper 50s with a slight breeze. We met at about 5:55 and waited until after 6:05 to see if others would join us. There were 3 women, another man and myself. I wish I were better with names than I am -- but will certainly recognize all to say hello to on Saturdays. One woman was close to my age, and the others were all in their 20's. I felt that I was in for the run of my life just to keep up. We finally took off and ran the same course as on Saturday -- hills and all.

Apparently, doing my "homework" has paid off. I think that I was either feeling much better or was doing better because of the warmer weather. I kept up the entire time (granted it was at a slower pace), but no walking at all. I even led at part of the run, but everyone kept close. No walking, not even up the hills -- ZERO Walking!!

The four miles went by quickly, keeping up a conversation along most of the route with these really nice folks (runners). I was tired at the end because I pushed myself harder than previously, but have recovered quickly. Saturday, it's another 4 miles -- but I have full confidence I can do it now. I think our time was 45 minutes - about 11+ minutes per mile, but non-stop and with hills! Remove the hills and I know I can drop several minutes from my time.

For the first time, I am actually looking forward to the rest of the training and running in the 10K!

10K Team in Training - week 5

Four miles! It's hard to believe but it wasn't that bad. It was just over 20 degrees this morning when we started, almost 30 when we finished, so the temp wasn't much of a big deal. There were more people out this week than last, and I talked to some new folks that I had seen but not talked to previously. It's just after 9 AM and I'm already home and cooling off.

We started with a long downhill run -- more than a mile. After a long flat stretch, a few small hills then another small downhill as we backtracked over the small hills. One long uphill stretch and we were half way. There was a water stop at the halfway point - a good break from running. Then, a sloping downhill / flat section for the next full mile. That mile was the best yet. I ran and talked to Jeff, the beau of a co-worker (but I just met him today). We chatted during the entire mile (and during most of mile 2). It was the furthest each of us had run previously. and the mile felt good. A few short walking periods during the final mile (like up the last hill) allowed a strong finish.

Prep today included eating a few slices of hearty bread, one with strawberry jelly. That worked well for me -- I'm not starving and the water I drank beforehand was a huge help.

All in all, I felt good about the run today (especially the 3rd mile). I am getting stronger with each run and recovering faster. I'm encourage since I have the same distance to run next Saturday - and I have proven that I can cover that mileage!

10K Team in Training - week 5 pre-run

This was a good week. After recovering on Sunday, Monday's 3-miles was do-able. I walked some, but mostly changed the treadmill to stay at .5% grade and kept my speed under 6MPH. I'm trying to keep at 5.8 or 5.9 during the runs, knowing that if I do, I must push myself to keep running and not walk. I actually ran about 3.25 miles on Monday - figuring the 1/4 mile was my total walking.

Wednesday, I didn't make the mistake of running outside at night like the previous week. I have kept up with the training schedule about 95% -- just the one day of outside running that was a shorter distance than anticipated. I am still nursing shin splints on my left leg -- trying to figure out how to let that heal. From talking to several experts, they think that as I tire, I tend to pronate (my foot tends to turn in / become flatter). Well since I have been increasing my distance, I am tired and can buy that. I need to purchase a set of cheap arch supports for my left shoe before Monday to see if that will help.

Today is four miles... it's a warm 20 degrees currently -- so will be similar to last week. I do need to add a hat (I forgot it last week), just to help keep the sweat out of the eyes. It's really hard to believe how much you can sweat at 20 degrees, but the body is an incredible engine -- warming quickly then moderating it's own temperature by the above mentioned sweat. Thank God for the shower afterwards!

Gotta run and figure out how to dress! Another experimental week...

10K Team in Training - week 4

Tough run -- a few periods of walking but I made the three miles. I'm still fighting the sinus thing but it seems better when I run. Everyone was COLD today, so starting slowly was the best plan. I did eat before running (a bagel), about an hour before taking off. That was a huge help. So, going forward, I will do the same when I run outside.

I have noticed the number of runners has decreased since the 2nd week. I think that many people are finding that this is tougher than they thought it would be -- probably due to the quick ramp up of distance. 1,2,3,3,4,4,5 miles in the first 7 weeks. Today was the last of the 3-milers -- up to four next week. God help me...

10K Team in Training - week 4 pre run

Tough week... Monday was 2 miles. Inside, on the treadmill. No biggie after Saturday. I ended up going further, about 3 miles in all, but the last mile was mostly walking. Wednesday I attempted to run outside - that was a mistake I think. I actually ended up working 12+ hours on Tuesday and was just beat. So, I skipped the gym Wednesday AM and headed there at 4:45. All I can say is packed, packed, packed. Every treadmill, elliptical and bike was in use. I lifted (arms) and decided to head outside to run. It was very cold and I didn't stretch as much as I should have, so it was a hard run. I really didn't know how far I had run until I mapped it out. It was just under 2 miles with several periods of walking. Not good for my distance. Thursday, I walked on the treadmill, but did end up running a bit (about a mile). I felt better running, but wanted to drop back to walking per my training schedule.

Today, it's another 3-miler. This will be tough since right now it's a brisk 17 degrees - but might warm to the mid 20's by 8:00. The cold air makes it really hard to breath, and it makes my nose run wild. I have been fighting a sinus / cold thing all week, but am determined to run through this today. If I survive, I'll post after the run to document how it went. If this is the last post, I died along the way... Ha!

10K Team in Training - week 3

This past week, I stuck to the schedule perfectly. I ran when I was supposed to (including the distance), and rested when I was supposed to. Yesterday was the challenge of a 3-mile run.

The ramp up in distance is huge (1 mile, then 2, then 3 over just two weeks), so the challenge was before me. The weekly distances were 2 miles Monday, 2.5 miles on Wednesday, walk / cross-train on Thursday, and then 3 miles on Saturday. 2 miles - not bad. 2.5 miles were mostly running (over 2 1/4 miles before walking then finishing with a run), but three?!? Personally, I thought they were nuts.

Our training location is very different from the real 10K course. The 10K consists of a flat course that may turn left or right or make a sweeping u-turn over a flat road. Our YMCA sits at the top of a hill. Turn left, you go downhill. Turn right, you go downhill. While downhill is good, it means that you have to end with a long uphill run. When you are also running the longest you have in almost 25 years, it is not the preferred way to finish.

Yesterday, it was a cold morning - just under 30 degrees at our 8:00 AM start. I started strong although felt like walking after less than a mile. Of course, I kept pushing through the distance since much of what was behind me at that point was downhill. This, of course, translates into an uphill return. After about 1.5 miles, I had to walk for a bit to blow my nose -- as with most people, cold weather makes my nose run. I again started running. All in all, I walked a total of 3 or 4 times. One good thing is that I walk quickly so almost no one passed me on those walking stints. After walking part of the final hill, I finished strong and at about 15 in the pack of 75 or so. I was pleased overall, but know there is more work to do.

This week calls for 2 miles on Monday (we're supposed to feel like this should be easy by now), and 2.5 miles on Wednesday. This duplicates the previous week and is supposed to help our endurance. Saturday is another 3 miles. Let's hope that the cold weather continues since that is much easier to run in once my body "engine" warms up.

3 weekly runs down, 7 more prep runs to go before the 10K. I know that the 10K should be easier for me than in any year past due to my preparation, and am looking for a personal best time that blows away previous times. Preparation is the key. As a friend told me yesterday before we ran, passing the final exam is much easier if you actually attend class and do the homework!

10K Team in Training - week 2

The mid-week workouts are basically Monday - repeat Saturday's distance; Wednesday - go further than that; Thursday - change to cross-training of some sort such as elliptical. Sunday, Tuesday and Friday are rest days. The rest on Tuesday seems weird to me since that is a normal gym day for me. This week, I lifted on Tuesday and rested on Friday. Since I wasn't on the treadmill on Tuesday, I did both arms and upper body the same day. Ouch! DOMS - delayed onset muscle soreness. That was me on Wednesday and Thursday. My pects (aka Man Boobs) hurt like hell Wednesday and Thursday. On Monday and Wednesday, I ran / walked on the treadmill way further than my program called for, and topped 650+ calories on each of those days.

Yesterday, we did our long weekly run outside. After a very brief discussion, it was a 2-mile day. The morning was crisp - in the upper 30s to start (it was <20 the previous morning), so dressing correctly became a challenge. A sleeveless wicking shirt first, followed by a long sleeved wicking workout shirt. My top layer was a sweatshirt - not the best choice but the best I had. I think I will try to find a better top layer for next week. On my bottom, just workout pants (wicking type). On my head, I wore the 180 ear grips made for running. I finished this outfit off with my 180 brand running gloves. I love those gloves! I've had the ear grips and gloves for a couple of years now and they both work really well in cold weather.

I ran the first mile with a bit of effort, but kept going for another quarter mile or so before starting to walk. I do walk quickly, so didn't lose much of my place in line. I picked back up running again until the hill - then walked to the top and finished with almost 1/2 mile run. All in all, I felt good about both my effort and the fact that I was about the 12th fastest in the novice group. Monday, I will have to do 2-miles on the treadmill, so I will have to see how that goes.

I am determined that this training will not kill me - I will push myself physically - further than I have since high school. I am not as mentally tough or as physically strong as I was then, and many pounds heavier. However, I have done more physically in the past 12 months than in the prior 20 years. After the first few months, my weight hasn't drastically changed at all. But, I do have less fat and significantly more muscle than I did a year ago. A few changes to my eating need to occur (like bringing lunch and eating oatmeal for breakfast). So, this next 9 weeks will help get that kick started. I don't want to be lugging this weight around for 6+ miles on March 31st!