Neptune Festival 8k

What a great day for a race! Temperatures in the high 60's, low humidity and a fast, flat course - if it wasn't for the strong wind, the conditions would have been perfect.

My goal going in to the race was to run as close to 30 minutes as possible, starting at around 6:00 minute mile pace and holding on for as long as I could. Heading south on Atlantic Avenue with a nice tailwind felt great and I managed to hit the 6:00 goal comfortably. However, it wasn't long before we were running around the Rudee Inlet loop and heading north with at least 2 miles into a stiff breeze.

Mile 2 was a little quicker (5:56), but the wind was strong and with no-one to draft off I was left to chase down the small pack ahead on my own. I was able to maintain a pretty decent pace, and although my mile splits were slightly slower (6:04 and 6:06), I did manage to chase down 5 or 6 runners before the turn for home.

With less than a mile to go and with the wind at my back, it was just a question of staying strong and fast to the finish. I was wary of the guys behind and several times imagined they were closing on me, but as I approached the finish line I realized I was home and dry. My last mile was the quickest of them all (5:43) and I just ducked under 30 minutes for a finish time of 29:52.

I finished in 9th position overall and was the 2nd runner in the Master's Division (over 40) - very satisfying considering the wind and a good confidence booster with 4 weeks to go to the Marine Corps Marathon.

PaceTat - Marathon Pace Band Tattoo

In many of my previous marathons I've printed off and worn a wrist pace band to help achieve my time goals. It's quite an easy thing to do - head on over to the Runner's World web site, enter your target time & race distance and print the band. Once you've trimmed the sheet of paper to size you're all set.

Unless you take the time to waterproof the band, you'll often find it breaks before you even get to the finish line. Sometimes it's uncomfortable on the wrist and sometimes you can't even read the splits. Very frustrating!

Enter the PaceTat - a durable transfer that's applied to your arm. The text is easy to read and it's comfortable to boot.

PaceTat is a convenient way to stick to your pace on training runs and on race day. It's very comfortable and won't get in your way or chafe like the pace bands and home-made solutions.

How to use PaceTat:

1. Make sure your skin is clean and free of oils & makeup.

2. Remove clear, protective top sheet.

3. Press PaceTat firmly onto clean, dry skin with design facing down.

4. Hold wet cloth against back of PaceTat, press down and make sure to wet it thoroughly.

5. Wait 30 seconds - no need to rush! Peel away paper backing.

6. Gently rinse image with water for best results.

To ensure proper adhesion, allow PaceTat to dry for at least two hours before running.

Watch the video to clarify any points you're unsure of:



Prices start at $2.00 each (perfect for race day!) or you can buy a pack of ten for $16.00 - a saving of $4.00 compared to buying them individually.

The only negative for me is that the finish times start at 3 hours 10 minutes. The last 5 or 6 marathons I've run have all been completed in under 3 hours, so the transfer would be of no use to me. I'm sure PaceTat could do something custom, but I really feel they should offer something off the shelf as it were.

Full marks to PaceTat for thinking outside the box though - great idea and sure to be winner at the races!

Week 12 - Key Run Workout #2

Just 24 hours after yesterday's energy sapping workout, I decided to run my second key run workout of the week. I plan on running an 8k race on Saturday and a 5k race on Sunday, so I wanted to give myself as much time as possible to recover from tonight's 10 mile at planned marathon pace tempo run.

With the temperature still up in the mid 80's, I decided before I set off that I'd be happy with 5 miles at planned marathon pace and 5 miles at a steady pace. I didn't want to run myself into the ground before the weekend.

My first mile was a nice progressive 7:16, followed up by four quicker miles in 6:43, 6:51, 6:40 and 6:30. At this point I was fatigued, but happy that I'd averaged just under 6:50 for the 5 miles, and slowed down slightly as planned to recover.

However, after two slower miles (7:25 and 7:24), I took an experimental Energy Surge tablet from Hammer Nutrition, and found myself speeding up again for the final three miles - 7:01, 6:58 and 6:45.

Energy Surge (formerly ATP 100), is a remarkable product. Tonight was the third time I've used it on a training run and its benefit is quite amazing. The product description says "Instant energy right when you need it" and it's true. Simply allow 1-2 tablets to dissolve under the tongue as needed during exercise and wait for the Energy Surge! Sound too good to be true? Read more about Energy Surge on the Hammer Nutrition web site. (Reminder, if you place an order and mention my affiliate ID, you'll receive 15% off the order total).

Back to the workout. All in all a much better performance than my Tuesday track workout, and although it took a lot out of me, I now I have two nights off before my 8k race on Saturday morning. I wonder how that will go?

Week 12 - Key Run Workout #1

Here we go with Week 12 of my marathon training plan. As usual, the first workout of the week is a Tuesday afternoon track workout and surprise, surprise, my legs are still fatigued from Sunday's 20 mile run. Can you guess if this was a successful workout or not?

My extended warm up lasted 25 minutes and did nothing to loosen up my heavy, tired legs. The plan called for 3 miles at 5:33 pace, but I could only manage 5:45 for the first mile. With only 400m to recover, my heart rate was still elevated as I set off for mile repeat #2. It was no surprise to slow to a 5:50 mile which totally drained me and left me gasping for breath.

The 80°F heat was again a major factor, so I "treated" myself to a 800m walk/jog recovery before setting off for the final mile. I quickened slightly to a 5:48, but disappointedly neither of the repeats were close to the goal pace.

I can only think I'm not recovering from my Sunday long run in time to do this Tuesday tough workout. With only 4 more Tuesdays before the marathon, there's probably not much point switching the workout days around, but if I were to use this training program for a future marathon I'd consider doing something different.

Oh well, live and learn......and at least that's another Tuesday out of the way!

Week 11 - Key Run Workout #3

No 20 mile run can ever be described as easy (well, not for me anyway), but today's long run was one of the best I can remember for quite some time. With only 5 weeks to go until my main goal race of 2007, the Marine Corps Marathon, I was in desperate need for a solid run to boost my confidence. The plan was to run an easy mile followed by 19 miles at PMP (Planned Marathon Pace) plus 30-45 seconds, which equates to a pace of 6:59-7:14 per mile.
One of the first things I noticed was the high humidity, which refreshingly has been absent in Virginia Beach for most of the week. Luckily the temperature was in the low 70s, but the humidity would reach a draining 94% before the run ended.

The first 8 miles were all on pace and felt very comfortable (8:01, 7:08, 7:07, 6:55, 7:12, 7:06, 7:05, 7:01). I needed to stop for a quick drink and use a toilet (8:38), but I was soon back on track for the couple of miles along the trail (6:58 and 7:01) before stopping for a drink again (8:14).

With 12 of the 20 miles behind me, I still felt good, but decided to take an Espresso Hammer Gel just in case I experienced a dip in energy. By now, I was in a good groove and kept ticking off the miles in a consistent manner (7:03, 7:01, 7:47, 7:06, 6:59, 6:58). Another quick drink stop (8:01) enabled me to finish off with a 6:51 mile - the quickest of the morning!

After 10 minutes of stretching, I mixed up a serving of Hammer Nutrition's Recoverite to (a) minimize post-exercise muscle soreness and (b) rebuild muscle tissue. Hopefully this will help me prepare for the first workout of Week 12 on Tuesday evening.

11 weeks down, 5 to go....

Week 11 - Key Run Workout #2

Nice conditions for a run today - 70°F and a light rain. The plan called for an easy mile followed by 5 miles @ MT (Mid Tempo) pace, which for me is 6:23 per mile.

The first mile wasn't really long enough for a warm up. My legs still felt quite heavy and not very loose, but I had no choice but to set off for the fast 5 miles. Despite the heavy legs I managed to run a 6:20 mile and followed this up with a 6:24. So far so good although it was awfully hard work.

Early in the third mile, my Garmin 305 decided to quit on me again. I can only think the internal battery isn't holding a full charge any more, which is very frustrating to say the least. Luckily after Tuesday's Garmin failure, I'd decided to wear my Polar watch in addition to the Garmin and was therefore able to capture my splits for the remainder of the workout.

Mile 3 was another 6:24 and by now I was really working hard to stay on pace. It almost felt like a race to be honest. I probably put too much into the 4th mile (6:22) as I felt really week as I headed back to my car for the final stretch. I think the distance was fairly accurate and the mile split was a 6:30 - a little slow, but I was pleased with my effort.

Luckily it wasn't too hot tonight and I was able to stay on pace quite well for the entire 6 miles. It was hard work though and I have the feeling I was working harder than the training plan actually intended. Anyway, another workout is out of the way and I'm one step closer to the Marine Corps Marathon start line.

Note: MotionBased information is only accurate until the Forerunner 305 unexpectedly switched off.

RRCA National Run @ Work Day September 21st, 2007

The Road Runners Club of America, the largest grassroots running organization in the country, has selected September 21 as the date for the second annual RRCA National Run at Work Day. The purpose of National Run at Work Day Day is to promote physical activity and healthy living through running or walking.

In 1997, the Road Runners Club of America (RRCA) founded the National Run to Work Day. The purpose of the event was to get runners to leave their cars at home and run to and from work. While the event was successful in cities with well developed pedestrian networks and mass transit, the organization realized that running to work was probably not feasible for most of the working population.

On September 21, 2007, the Road Runners Club of America will promote the 2nd Annual National Run @ Work Day which is an evolution of the Run to Work program. The goal of National Run @ Work Day is for RRCA members and individuals across the country to host community based events that encourage people to incorporate at least 35 minutes of exercise into their daily lives. This goal can be achieved by a running club, an individual, or a corporation hosting a running or walking event with the duration of at least 35 minutes before work, during lunch, or immediately after work. The RRCA encourages the American public to incorporate at least 35 minutes of exercise into their daily lives which can markedly improve one’s overall physical health.

More information about the RRCA can be found in their official brochure.

Week 11 - Key Run Workout #1

No MotionBased information for Tuesday night's workout I'm afraid. My Forerunner 305 decided to die on me after about 10 minutes, even though it said it was fully charged and had been sat in the cradle overnight. Maybe it's trying to tell me it's on it's last legs, which is actually how I felt towards the end of the tough session tonight.

The plan was to run 2x1000m @ 3:21, followed by a 2000m effort in 6:55 with another 1000m to finish @ 3:21, each with 400m of jog recovery of course! I warmed up for 20 minutes and was disappointed that my legs still felt quite heavy after Sunday's 15 miler and the brisk wind was making it difficult to get into any kind of rhythm.

My first 1000m was sluggish and I found it hard to move my legs fast enough to hit the goal. I ended up feeling quite winded with a 3:27.

After a 400m walk/jog I set off again, this one was slightly faster but just as much of a struggle - 3:26.

Now it was time for the tough one - a 2000m effort at 5:33 per mile pace. With the wind buffeting around, I suffered and although I started off on pace, I was soon "treading water" and only managed a 7:09 - 14 seconds too slow.

I had to walk most of the 400m recovery before setting off for the final repeat - another tough one on tired, heavy legs. I managed a 3:29, but that's really all I could muster up on the day.

My cool down consisted of a 15 minute jog home with plenty of time to reflect on another frustrating Tuesday speed session. Tonight, for a change, the cooler temperature was in my favor, but my legs just didn't have what was required. What's really frustrating is I'm able to meet my long run and tempo run goals fairly comfortably, but speed work is a real struggle. I'll keep persevering though and maybe one of these weeks I'll hit my targets!

A Dozen Reasons To Run

1. Heart: Your heart gets bigger, more efficient and more healthy in response to regular training.
2. Body Composition: Regular running reduces your fat percentage, whilst toning muscle.
3. Blood Pressure: Within a few weeks of training your blood pressure will begin to drop.
4. Blood Cholesterol: The ratio of good to bad cholesterol (HDL/LDL) improves with regular training. Total levels should also drop.
5. Calorie Burning: Running is arguably the simplest and most effective way to burn calories, which in turn helps you lose weight.
6. Muscle Tone: Running tones every muscle in your lower body, including the glutes, quads, calves, and hips. Your core and upper body will get a decent workout too.
7. Stress: Stress levels can be reduced with a regular running regime.
8. Sleep: Regular exercise will improve sleep habits and reduce anxiety.
9. Bone Density: Moderate impact during running will make your bones more dense, which helps halt and even reverse the anti-aging process.
10. Achievement: Everyone can improve their fitness levels and running ability by following a structured training plan, regardless of age. This will give a great sense of achievement as you improve your ability and fitness.
11. Self-esteem: Confidence and self-esteem have been shown to improve in response to regular running.
12. Equipment: Running requires minimal equipment. Just lace up a suitable pair of running shoes and head out the door.

Week 10 - Key Run Workout #3

Another solid run today and a good way to end the week, especially as there's only 6 weeks to go until race day. It was nice to 'only' have to run 15 miles instead of an 18 or 20 mile run, and the weather was the most pleasant it's been for a while too. The plan called for 15 miles at Planned Marathon Pace plus 20 seconds, which for me would be 7 minutes and 8 seconds per mile - challenging, but certainly doable.

The first mile was just an easy warm up mile (8:01), but it was soon time to pick up the pace and hit those 7:08s. The next two miles were against a 15mph wind. I had to work harder than I really wanted to do at this stage in the game, but the pace was good (7:01 and 7:03). I also needed to use a toilet and finally found a spot in some bushes at the side of the road in the fourth mile (hence the 7:21).

From here on in however, there were no distractions. I was able to pick off the miles with pretty good consistency and before I knew it I was turning around to run the last 5 miles back to the car. I never felt under pressure at all in this run and, with the help of a couple of Energy Surge tablets (which I'm currently testing), was able to finish off the workout in a very positive way.

Splits for the 15 miles as follows: 8:01, 7:01, 7:03, 7:21, 6:53, 6:53, 6:52, 6:55, 6:54, 6:54, 6:56, 6:48, 6:42, 6:39, 6:21

For the record, Week 11 of the FIRST Marathon Training Plan looks like this. Another tough week ahead, but I definitely feel more confident (and less beat up) than this time last week. 6 weeks to go...the marathon is getting close!

Paula Radcliffe's BUPA Great North Run Comeback

Paula Radcliffe will compete for the first time in almost two years at the BUPA Great North Run on September 30. Radcliffe's comeback race will see her seriously tested in the world's biggest half marathon.

"I have many happy memories of good races at the Great North Run, so it seemed a natural place to start back," said the 33-year-old. "I chose a half because I wanted a good quality fast race to come back and blow away the cobwebs."

The world marathon record holder's last run saw her win impressively over 10 kilometres in Madrid with a course-record time of 31 minutes, 16 seconds on December 31, 2005.

Paula's daughter Isla was born in January this year and Radcliffe quickly got back into training, including staying at a high altitude camp in the United States. But a stress fracture of the sacrum related to childbirth caused another setback, ultimately wrecking her hopes of chasing the World Championship 10,000 metres title last month in Osaka.

Having faced so many obstacles, Radcliffe was adamant she must listen to her body and not race until 100% ready. Instead, she continued her preparations for a comeback with a tough schedule at her regular training base of Font Romeu in the French Pyrenees.

Radcliffe admitted: "It has been a really frustrating time recently, especially missing out on Osaka and watching the 10,000m, which seemed more open than it has been for years. I had to be patient until my body recovered and I have been able to get a good base of running and decent training in."

She added: "I was extremely frustrated to miss the Commonwealth Games and London Marathon with my foot injury, but the joy of having Isla helped to cope with that a little bit."

Original story: The Press Association

Endure! A New Revolution In Running?

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Week 10 - Key Run Workout #2

After Tuesday's awful workout I was in two minds about tonight's tempo run. I must admit half of me was tempted to take the night off and rest up for the weekend run long, but the other half was determined to shake off the disappointment of my poor performance and run the 10 miles as close to goal pace as I could. I'm not a quitter, and I certainly don't want to get into the habit of skipping workouts, so somewhat predictably I chose the latter.

I enlisted the help of my Garmin Forerunner 305's Virtual Partner feature. This unique feature helps you achieve certain goals for your workout and you can choose either of the following combinations:

Distance & Time: Set the distance for your workout and the time you'd like to achieve. Forerunner 305 computes the pace/speed required.
Time & Pace/Speed: Set the time and the pace/speed for your workout.
Distance & Pace/Speed: Set the distance and the pace/speed for your workout.

The Virtual Partner knows exactly the pace required to achieve the goal you have set. Forerunner 305 constantly measures your current pace/speed and compares it to the Virtual Partner's pace/speed and displays whether you're ahead or behind your Virtual Partner (pictured above).

I chose option 3 - Distance & Pace/Speed. I needed to run 10 miles @ 6:48 per mile pace (Planned Marathon Pace), so after less than 60 seconds "programming" the 305, and armed with 2 small bottles of Hammer Nutrition's Heed, I was ready to go. For me, the only drawback to the Virtual Partner is that you have to be ready to run at the desired speed right at the beginning of the workout. I prefer to warm up for a mile or two before hitting the required pace, so before pressing the start button on the 305 I ran for about 10 minutes and did some light stretching to loosen up my legs.

I won't bore you with the details of the run, but after a moderate first mile I was able to hit my target for the remaining 9 miles. I never really felt under pressure to maintain the required pace, although the last couple of miles did get fairly tough. My splits for tonight's tempo run are as follows:

6:55 6:40 6:46 6:46 6:42 6:46 6:47 6:45 6:43 6:18

As you can see, I was still feeling good on the last mile and finished off the workout in style! What a difference 48 hours and a few degrees on the thermometer can make. Tuesday night was probably my worst workout of the marathon plan so far. Tonight, despite still being 80&F, was arguably one of my best. I wonder what the weekend's 15 mile run has in store for me?

A Non-Running Award

Just found out I've been nominated for an "Awesome Guy Blogger" award by Corey of the See Corey Run blog.

Corey's blog is a great read and a chronicle of her efforts to get back into shape and ultimately complete a marathon. Topics covered include running, weight-lifting, nutrition, healthy cooking and more. Well worth a visit in my opinion!

Thanks Corey for my nomination and good luck with the training!

Week 10 - Key Run Workout #1

Not many good things to say about this workout I'm afraid - the only adjective that springs to mind is "disappointing". I might have known it was going to be one of those runs when I switched on my Garmin pre-run and got the dreaded "Low Battery" message. Oh well. I knew what I had to do and already had a 1200m route mapped out from a workout earlier in the year, so off I went on an extended warm up.

Surprise, surprise, it was hot again - 95°F actually. Humidity was high and the winds were picking up - 15-20mph with gusts up to 31mph according to weather.com. Can't you tell I was really psyching myself up for this one! I probably ran 3 miles for my warm up, hoping to flush out the aches and pains from Sunday's 20 mile long run. That plan didn't work. My legs felt heavy on the first 1200m loop, and I could only manage a 4:29 when I was aiming for 4:09. The worst part was I wasn't holding back and felt like I didn't have much more to offer.

After 2 minutes of rest, I set off again and this time managed a 4:25. Slightly quicker, but more of a struggle. Loop 3 was a sluggish 4:27 and loop 4 a lung busting 4:27. I told myself I only had 2 more 1200m's to go, but a third of the way through the 5th loop, I stopped - I literally had nothing left. I don't remember the last time my legs felt this heavy and I felt so drained. Maybe Sunday's long run took more out of me than I first thought?

Back at the car I was able to drink a little (funny thing is, despite the heat, I wasn't that thirsty), before jogging a slow mile as kind of a cool down. I was half tempted to try and finish the workout and run another 2 loops, but I thought better of it and drove home instead! I'll need all the energy I can muster up for tomorrow's 10 mile run at Planned Marathon Pace. My legs ache just thinking about it....

Tough Tuesday To Kick Off FIRST Marathon Training Week 10

I half intended rising early for today's workout, but the extra hour in bed was just too appealing! The cooler 4:30am temperature would have been nice, but the thought of pounding out almost 5 miles of speed work on the track just made me turn over and go back to sleep.

Week 10 Key Run Workout #1 calls for the following, which I'm sure you'll agree is quite daunting:

10-20 minutes warm up
2x1200m (2min RI) @ 4:09
4:00 RI
2x1200m (2min RI) @ 4:09
4:00 RI
2x1200m (2min RI) @ 4:09
10 minutes cool down

I'm also not fully recovered from Sunday's killer 20 mile run and am experiencing slight shin pain for some reason too. Maybe it's just the physical stress of following an intense training regime. Anyway, I'm hoping the extra 10 hours will allow me to prepare myself both physically and mentally - I'm going to need every ounce of confidence to get through this workout tonight.

I also had a thought driving to work this morning - rather than hit the track for the 6x1200m, I'll head to the local High School cross country course where the softer grass surface might be slightly stressful to my aching shins.

I'll also need to focus on hydration as the day progresses - it's going to be another day in the high 80's. Oh for cooler temperatures :) I'll upload the workout to Motionbased later this evening and will be doing everything I can to make sure it's a good one!

Develop Killer Speed

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Week 9 - Key Run Workout #3

Well, I must admit, I'm happy this particular workout is behind me. I made the bold, but maybe not too smart, decision to attempt this 20 mile run at a faster pace than the FIRST Training Plan suggested. The idea behind that piece of madness was to train at a pace based on my goal marathon pace, rather than based on a 5k time I ran quite a long time ago. The difference, although not huge, was significant, and possibly the reason why today was a good long run, not a great one.

Anyway, enough of the preamble and on to the workout. On leaving the house, I (foolishly) thought it was a perfect morning for a long run - breezy and a balmy 74°F :) I had hoped to run this workout yesterday, but a few things happened and I had to change my plan. Not a major problem, but it definitely would have been nice to have Sunday morning free instead of facing 20 miles on the trail.

The first mile, as is traditional for my long runs, was just under an 8:00 minute mile - nice and easy! No time to relax though, as it was time to get serious and pick up the pace - 18 miles at 6:59-7:14 pace, with the luxury of an easy mile to finish.

The next 6 miles were all on the road, not the trail, and felt quite comfortable - 7:11, 7:04, 7:10, 7:10, 7:10, 7:05. The next mile was a solid 7:11 and preceded a slightly slower 7:27 which included a quick pit stop (if you know what I mean)!

The 3 miles on the trail felt pretty good, although the humidity was really, really intense. I probably ran these miles too fast - 7:06, 7:05 and 6:58 - and by the time I reached a water fountain at the other end of the trail, I was feeling quite fatigued. It's a hard feeling to describe, but the humidity had sapped me of much of my energy and I still had 8 miles to run! I took an Espresso flavored Hammer Gel, washed it down with some water, and set off again. I crossed my fingers and hoped the caffeine and carbs cocktail would give me a much needed boost.

Mile 13 (which included the above stop) was 7:49. Maybe the placebo effect of the gel helped as the next mile was a brisk 7:03, but I needed to stop for a drink before setting off again. Mile 14, which included the stop, was a 8:03, quickly followed by a 7:13. These last 2 miles were run on a road from The Narrows back to the 64th Street park entrance. The road has a severe camber on both sides and as I hit the trail again on mile 17, my left knee screamed out in pain. I think the forced camber must have irritated the thick iliotibial band running from the hip to the outside of the knee. The pain was exactly like the ITB injury I experienced 2 years ago. I stopped, stretched and walked. The flatness of the trail helped slightly. I stopped, stretched some more and started to run again. As you can imagine, this mile was the slowest and most painful of them all - 11 minutes and 3 seconds, but at least the scraping feeling seemed to have gone away.

Despite being extremely tired, thirsty and paranoid the pain would return, I somehow managed to pick up the pace again and complete the next 2 miles in 7:11 and 6:57. Thankfully this was the last of the Planned Marathon Pace (PMP) miles and I was able to take a drink and jog slowly back to the car.

Back at the car I stretched for about 15 minutes and hoped the knee pain was "just one of those things". Back at the house, I dug out my foam roller and performed about 15 minutes of "rolling" the outside of my left thigh. I guess the real test will be in the morning after a good night's sleep. I just hope I can get ready in time for Tuesday's Key Run Workout #1....

Week 9 - Key Run Workout #2

Still over 80°F as I made my way to First Landing State Park for tonight's workout, but at least there was a slight breeze which made the conditions slightly more bearable. The plan for Key Run Workout #2 was an easy mile to warm up, 4 miles at 6:23 pace (Mid Tempo pace) and an easy mile to cool down.

After a pleasant warm up, I picked up the pace and ran a 6:26 first mile, slightly slower than goal pace, but nothing to worry about. After an emergency bathroom break I continued at the same pace and got to the halfway stage with a 6:23 mile.

As always seems to happen when I make an abrupt turn, the speed/distance on my Garmin 305 for the third mile seemed slightly off. I know I was maintaining the same pace, but for some reason the split turned out to be 6:43. With one mile to go, and feeling quite tired now, it was just a question of hanging on and hoping for the best. As the beeper sounded to signal the end of the 4 MT miles, I was happy to see another 6:23 mile.

I walked for a while to catch my breath and then slowly jogged back to the car to stretch, hydrate and reflect on my workout. It took a lot out of me, but that's probably due to Sunday's 1/2 Marathon and Tuesday's track workout. Now I have to get myself together for a 20 mile long run on Saturday morning - should be a challenging run!

Week 9 - Key Run Workout #1

After Sunday's tough half marathon, I wasn't sure whether to run key workout #1 after work this afternoon, early tomorrow morning to avoid the heat or tomorrow afternoon once I've had an extra rest day. In the end I decided I wanted to get the workout out of the way, so waited a couple of hours before heading back to the track around 6:30pm. I was hoping it would be a little cooler, but even though the sun was going down quickly, the temperature was still 84°F.

Today's workout called for a 15-20 minute easy warm up, followed by a mile at 5:39 pace (ouch!), 2 miles at an undetermined pace and 2x800m at 5:18 per mile pace (ouch again!). I couldn't find a reference in the Run Less, Run Faster book to the 2 mile pace, so just decided to run slower than the above mile pace, but faster than 6:00 minutes per mile pace.

In previous track workouts I've used the actual track to determine my distance and pace, but tonight I programmed a workout into my Garmin Forerunner 305 to avoid having to press the lap button and keep checking my splits. If I ran too slow, my good friend the Garmin would soon let me know :)

Somewhat surprisingly, I was able to run the first mile in 5 minutes 24 seconds. According to my Garmin I covered a mile, but actually I ran quite a bit less than 4 laps of the track. Oh well, the Garmin doesn't lie, does it?

After an all too quick 400m rest interval, I set off on the 2 mile part of the workout. I planned on staying as relaxed as possible for the first half and then picking it up for the second half, but it didn't quite work out that way. I ended up hanging on for grim death, but was happy to see my split as 11 minutes 23 seconds (5:41.5 per mile).

This time I had the luxury of a 800m rest interval before finishing off the workout with 2 fast 800m's. The first one was a solid 2:42 (3 seconds outside the goal), but I nailed the 2:39 on the last one with a last gasp effort.

Oh what a difference a couple of hours makes. It was still warm, but with the sun going down, the worst of the heat had gone for the day. Maybe I should have been running at this time for last 7 or 8 weeks?

Now I'm looking forward to Thursday's workout and I'm so glad I decided to "get this one out of the way". Not a bad effort at all, especially considering the race just 48 hours ago.

2007 Rock 'n' Roll Half Marathon

It turned out to be an almost perfect day for one of the biggest races, if not THE biggest race, ever to be staged in Virginia Beach. This is the 6th time in 7 years I've raced the Rock 'n' Roll Half Marathon, and each year it seems to get bigger and better. 17,017 runners completed the 13.1 mile race, which apparently was a massive 99% success rate.

The Rock 'n' Roll Half Marathon starts at the Virginia Beach Convention Center, runs through the scenic Virginia Beach oceanfront and finishes on the spectacular oceanfront boardwalk. Participants are treated to 14 stages along the 13.1-mile course, featuring 20 local bands as well as 16 local high school cheerleading squads spaced approximately every mile.



My own race went very well. I didn't really know what to expect after 8 weeks of training in hot and humid conditions, but was hopeful of running an even-paced race with a strong finish. My main focus is the Marine Corps Marathon at the end of October, so this race would be a good indicator of how my training is progressing. I'm pleased to report I felt good throughout the whole race, not particularly fast, but quite strong. My mile splits ranged from 6:11 - 6:20 per mile, which in my mind is a pretty consistent race. I was also able to run the last 4 miles progressively faster, so that was an added bonus too.

Splits: 6:15, 6:15, 6:15, 6:14, 6:12, 6:19, 6:13, 6:20, 6:11, 6:20, 6:19, 6:18, 6:13

All in all a great experience, tons of fun and things are looking good for my fall marathon in October. For the record I finished in 1 hour 22 minutes and 35 seconds, and out of the 17,017 finishers, placed 108th overall and 7th in the 40-44 age group. The medal (pictured above) is a great one to add to my collection!