Home Stretch - 6 weeks til TCM

Despite travel back East for work and several team meetings, I had a solid 46-mile week of training this past week. I even got to see Grease on Broadway on Wednesday with "Idol" Taylor Hicks, and help clean up Sheffield Island in Connecticut for charity on Thursday. How's that for a productive week? Tough job I have, right?

Most significantly in my training, I ran a simulated 5-mile race on the treadmill on Saturday and put up a 31:21, which would be a PR at this distance. What's more, it was a negative split of at least 25 seconds. This was tough, but felt great. It validated that I am making solid VO2 max progress, as this lines up with a marathon predictor of 3:04.

With jello-legs from Saturday's hard workout, I fought through 17 yesterday at an "easy" 7:51 average pace. Historically, I have struggled with long runs the day after hard 5-10k races, so I was glad to complete this workout despite my fatigue.

I am feeling reinvigorated. I am confident that if I can nail the next three weeks' workouts that I will be in position to set a PR in Minnesota.

The debate I am having right now is what to do about this weekend's long run. The Pfitz calendar calls for 17 miles with 14 at goal pace. I also have the option to run this local 1/2 marathon on Sunday.

Whad'ya'll think? Is it better to race a half mary to see if I can redeem myself from my recent meltdown? Or is it better to focus on marathon pace mileage on a solo training run?

Renewal

I cranked out 52 miles this week -- my biggest weekly mileage since the week of March 31st. Most importantly, I hit key runs of 12, 20 and 12 again today on the treadmill -- all with very solid training times in the 7:30-7:40 avg pace range. This range is in the ideal training zone for me of approx 40 secs slow than marathon goal pace.

I realize that infers my new goal pace is around 7:00, which I think is where to set the target at this point. For now, sub-3 will be set aside to Austin in February, for which I may hire an online coach. I need to be realistic seven weeks out in that running a PR would be a success.

As I reflect, it's been a fairly erratic few months of running as compared to my last two summers. When I say erratic, I do not mean my commitment is any less than the last two years, but my progress and results have been tested.

Yes, I am over last week's poor showing at the CDC, which saw me post a time nearly 9-10 minutes slower than each of the last two years. Not to mention the organizers making it harder on me by adding 0.17 miles to the course! Clearly, it was an abberation.

I suppose it's silly to fret in a 2008 that has seen me set six PR's in distances ranging from the 5k to the marathon. I experienced a couple of major life changes: (1) The wonderful blessing of my daughter and (2) Significantly increased responsibility in my career.

The last several weeks were a conscious efforts to re-build the endurance that I felt suffered when my mileage sunk to the low 30's. I've made great progress in this area. Now, my plan is get re-focused on hitting some speed and tempo mileage in the coming weeks.

I've got to travel back to Connecticut for work this week for three whole days. It does not stop my training, but it does create the need for some creative scheduling. Especially this week since there are a couple of work events in the evening.

I am feeling a sense of renewal. I am building some awesome momentum right now. I've identified a few local races over the course of the next several weeks that I may use to build up to a new marathon PR in Minnesota on October 5th, 2008.

Mounting a Comeback

First, here is some strange news. Apparently, the Chicago Distance Classic course was too long. Race Director and Runner's World columnist extraordinairre John "the Penguin" Bingham 'fessed up that there was a measurement error in the 2008 course.

The course was 0.17 miles too long, as a result of the turning point was set out too far. This explains my 8:39 seventh mile. So maybe I ran a 1:37. Still 9 minutes behind where I think my conditioning is.

Second, something just wasn't right with me physically during the CDC. I mean I kill a 16 mile run at 7:10 average through the hills of Pittsburgh and I crash and burn on a half mary? I had flu-like symptoms all-day after the race and major bouts of fatigue. I've officially put in behind me.

I'm proud to report that I am mounting a monster comeback. I am still determined that I am capable of PR'ing in Twin Cities on October 5th.

After a easy recovery 4-miler on Tuesday night, I put up a strong 12 mile run on Wednesday morning.

More significantly, today, I killed a strong 20-miler and was in the office by 8:45 AM. That's right, 20-large on a early Friday morning to start the workday. Average pace was 7:34 with a final strong couple of miles. This was a HUGE lift.

I will reflect on the adversity from the CDC and proclaim these next 7 weeks as a monster comeback when I put up a PR in TCM. I am focused and determined.

These times are what make running such a great confidence builder and a positive life tool. Dealing with my running challenges, which actually can be invigorating, make my work issues seem easy.

CDC Disaster

So, where do I even begin?

On Saturday, I felt only what I could describe as a deep fatigue. I was in bed multiple times on Saturday trying to catch naps. I can't explain it. I didn't want to do anything. We went to lunch at Panera and that was it. No chores. I didn't feel like mowing the lawn. I even found myself looking up mononucleosis on Webmd.com to see if that was a possibility.

I felt fine enough early Sunday morning. I drove down with a neighbor friend who was also running the race. The weather was truly perfect, which makes this story all the more frustrating.

The race start was jam packed. The first mile was a dodge 'em. No seeding meant slow people all over the front of the corral.

I ran 6:50's for the first four miles. However, all along, something just didn't feel right. I just felt zapped.

When I saw 7:08 on the 5th mile, I knew I was going to struggle mightily. I did not know I would barely be able to hold 8's toward the end of the race.

Although I somehow managed a 6:50 mile 6, I felt my body want to slow. Inexplicably, the 7th mile showed 8:39. I'm not sure how this happened, but that's what my watch said. I was exhausted. I just didn't have energy, it seemed. How I could I feel so tired on such a cool morning?

I rested on Saturday. I ran an easy six recovery pace on Friday. And I rested on Thursday prior to that. I should have been ready to go, right?

The rest of the way was a disappointing mix of miles in the 7:45-8:00 range, including a couple of walks at water stops. I couldn't race. I was spent. What had happened? Was I sick?

It was one of the most humbling experiences I have had in a long time. I wanted to quit mid-way, to be honest.

The point of a race is to give your best. For whatever reason, my body was unable to allow me to give my best on Sunday. End of story.

I've been considered a "glass half full" kind of guy, but I am struggling to come up with positives on this one. Some days are better than others. And some days you shouldn't even get out of bed.

When I finally crossed, my watch said 1:38:35. Worse yet, the results posted later showed me at 1:39+. Go figure - even my watch was slow on this day. It doesn't matter.

I spent more time on the couch in the evening on Sunday. I went to bed early hoping I would feel better and regain some energy.

I don't have much more to say about this disappointing day. I need to put it behind me.

It does not matter what happened yesterday. What matters is how I respond. I need to figure out how to get rested up and recovered. Then I will decide how I will bounce back.

Progress and Prep for the CDC

This past weekend, we visited my in-laws in the South Hills of Pittsburgh. On Sunday, my daughter, Alivia, was baptized.

Last week's mileage total was moderately light at 38 miles. However, it included a sweet 16-mile run on Saturday in the 'Burgh. I met up with my good friends, Aaron and Steve, to run the Peters Township trail.

I wanted to get in some pace miles, as is scheduled at this point with the Pfitz plan. For now, I decided a reasonable goal marathon pace for which to strive is in the 7:00-7:05 range.

The Peters trail has a steady grade for much of the trail in one direction. So you'll see slower miles in the front - and faster miles on the return. There was an add-on out-and-back leg in the middle that also had some relatively steady descent/ascent. This was a very good run, with an overall avg pace of 7:11. Great stuff given the humidity and all the hills.

For this week, I will be again slightly light in mileage to ease up for my race. I will be running the Chicago Distance Classic on Sunday for the third year in a row. It is the most popular half marathon to prep for the Chicago Marathon. I hope another PR is in the making.

Did I do enough tempo work to finally achieve sub-1:28? Or even sub-1:29? It largely will depend on the weather. Last year was brutally hot, but the forecast looks good at this point.

Tonight, I banged out a really solid 11.5 miler after work at 5:30 PM. I felt pretty strong and avg'd 7:29, with a really strong finish. It's always nice to nail double-digit milers mid-week. It was good thing I hit it this evening, too, because I was upset with myself for missing out on a perfect morning of weather to run.

I will now mostly rest and do some light recovery mileage before the race on Sunday.

8.5 weeks until Twin Cities...

Back on Track - 50 mile week

It's Monday night here in my hotel room in Connecticut. I have yet another few days planned at the head office this week.

I had a great week coming back to the Pfitz plan, even if I am still slightly below the mileage right now. The TCM is 10 weeks from yesterday. I nailed 50 miles this week - the first time I have had a 50-mile week since the week of April 21st.

Recap of this past week

Mon - Rest
Tue - 6 miles recovery 8:42 pace
Wed - 11 miles general aerobic - 7:39 avg pace
Thu - Rest
Fri - 9 miles w/5 miles at 6:36 pace (tempo)
Sat - 4 miles - recovery 8:40 pace on treadmill
Sun - 20 miles - 7:37 avg pace

Total: 50 miles

I stepped up my mileage substantially compared to where it was the two weeks ago.

I had a very successful 20 mile run yesterday that I finished reasonably strong. Paces were reasonably consistent and my fastest mile was my 20th - a 7:25. Avg pace over the entire run was 7:37.

OK, I'm not where I was last Sep when I crushed 20 at 7:07 pace on a solo training run. However, it's still early days. I have two more 20-milers before TCM.

I went into this summer again focused on targeting that elusive 2:59. I've not given up on that. (Perhaps I never will). However, the CDC 1/2 Marathon is in less than 2 weeks and will give guidance on what is realistic.

I know I can set a major PR in TCM if I work hard. However, I do not want to over-work and miss out on my parenting time. It's a sensitive period in my life. Career is flying high. Running is peaking. And we have a new family.

This week will require a minor stepback. Once I get back to Chicago on Wed, we will head to Pittsburgh on Friday for Alivia's Christening. I am anticipating a 43-mile week with an important pace run on Saturday.

Resurrection

My running has been a bit of a rollercoaster ride since my last post. I ran that 5k a week ago Thursday, which went OK, I suppose. In retrospect, maybe I wasn't as fast as I thought.

I attempted a solo 20-miler last Saturday morning, hoping I was recovered from the race. Apparently, I wasn't.

Due to some wicked storms in the area, I started off on the treadmill that morning. I knocked out 10 at an easy 7:53 pace. The only problem was that it didn't feel as easy as it should have. I cut it at 10 since I saw the rain stop, and I headed home to continue my run.

By mile 14, I could barely keep my pace in the low 8's. My body was spent. I decided to cut it to 16 miles and go back to the drawing board last Saturday. I needed rest.

Sure, the impact of the 5k from Thurs night played a factor. However, I felt my endurance has suffered due to the very low mileage the FIRST program called.

I was exasperated. This is when I gave up on the FIRST Program. I wanted to get back to putting in some decent mileage.

I hope I can retain some of the gains from the speed/tempo work. However, the fact is that these intense FIRST workouts left me with nothing for the Sat long run, and I was not building confidence for the long run either.

This past week, I made a risky transition back onto Pfitz's 55 mpw plan, which has been tried and true. I find that what has helped me is that crucial med-long run mid-week. The 10's, 11's and 12's that Pfitz works in.

As of last Sunday, bear in mind that I have averaged a paltry 31 miles per week over the last six weeks.

This past week, I banged out 47 miles (out of the 50 in plan) on 4 runs -- capped off by a 19-miler today at the Waterfall Glen trail. This week also included a solid 5-mile tempo run on Monday, as well as a breathtaking 7-mile 7:26 avg fartlek along the coast of Lake Michigan in Western Michigan, where we vacationed this past weekend.

I won't claim today's 19 miles was easy. In fact, I felt fatigue early on but completed the run in 7:50's. But this week felt like a step back toward the marathon training that I know works for me.

I get frustrated when I think back to last year knowing I was completing these runs with far greater ease. I somehow am not as far along in my training.

I have gone back to the drawing board. I am in the process of resurrecting my running. I will take aim at putting up my best possible time in Twin Cities on October 5th.

Bittersweet 5k PR - 2008 Joliet Sundowners

Deja. Flippin'. Vu. That's how I felt about last night's 5k.

Yes, I won my age group again as I did last year. Yes, I set a PR by a whopping 2 seconds. However, I did not make the progress (i.e. run sub-19) I had hoped.

6:03
6:03
6:34 -- say what the #&$@!?
0:40
19:20

I was shocked when I saw my split as I approached mile 3. Sure, it was tough, and maybe I slipped slightly off pace. But no way did I feel like I slipped off pace by 30+ whole seconds. Same thing happened last year. Here my splits from last year's race.

5:50
6:04
6:38
0:40
19:22

I asked around and many runners had the same experience -- a strangely slow 3rd mile. For this reason, call me crazy, but I am convinced the course's mile markers are off. Are they off and the total distance is right? Or is the course long? I am not sure.

As a whole, my training with FIRST is progressing (at least, so I thought).

• Last week's 17 miler was my best long run in several weeks at 7:30 avg pace.
• I am hitting all the tempo runs at the pace prescribed by the FIRST plan for a 2:59 workout. This week I nailed a 4-mile 6:28 tempo pace workout at very nearly even splits.
• I am only slightly off by a few seconds from hitting the targets on the speed intervals (typically ranging in the mid 5:00's for pace)

The above reasons are why I thought I was in decent shape to break 19 last night. Oh well. Still got burgers, hot dogs and a bunch free beer after the race - sweet! Here is a pic of me and Liv posing with my 1st place AG trophy (yes, it is the Dick Pond's hat).

I may do the Viking Sunset 5k at the end of the month. Maybe this will tell me if the Joliet course is long or that I am just not able to hold the third mile of a 5k.

No time to worry about that now. Time to get to bed early for a very early solo 20-miler tomorrow. I am going to experiment with Waterfall Glen. Can you believe I've lived in the Chicago area for 2+ years and never run it? I hope to beat the heat at 6AM on the shaded path.

Still Running Strong - Happy 4th of July

Happy Independence Day. You may have noticed that my frequency of posting has slowed. Don't worry, I have not stopped running.

Parenthood has happened. If I am not at work, I need to be there for my wife and daughter. Add in some travel, which was two days last week and three days this upcoming week.

Work is more challenging than ever with managing a team of seven. I also need to find the time to train. It's all I can do to keep up with the with my work and family.

I am continuing to follow the FIRST Training Plan. I am on track this week. Last night, I completed a 7 mile treadmill run, which included the middle 5 miles at 6:44 pace, which is considered my "long tempo pace" in my FIRST plan.

Earlier in the week, I had a really challenging speed workout that was comprised of 1200m, 1000m, 800m, 600m, 400m, 200m intervals - with 200m slow jog rest intervals. I ran all of these very close to the recommended pace range of 5:40-5:20, which is where I need to be for the 2:59 marathon, says our FIRST authors.

I do think my VO2 max and lactate threshold are improving. However, I am still concerned about the loss of my endurance. My 15 miler in 7:40's last week again was a struggle, which may have been driven by the 90% humidity.

Nevertheless, when I was doing 45-55 miles/week, I had no problem knocking out 15-17 milers on the weekend. However, those weeks included a lot of easy miles vs. my current approach is to run fewer, but much harder miles.

I think the high intensity VO2's/LT workouts during the week are draining me as I approach my Saturday long runs.

This Saturday, I plan to run with a group, which is something I have not been doing at all.

I signed up for the 2008 running of this local 5k race, which is set for next Thursday. I really hope this year I can break below that 19-minute barrier for this 5k. My speed work says I am there. I hope I can repeat as the Men's 30-34 winner.

Downers Grove 10-miler - PR Streak Restarted!

My daughter Liv came out to see her Dad race for the second time ever. She had far higher expectations for Dad on this 10-mile race vs. the Soldier Field 10M last month, where I cramped up badly and crawled in at 1:10.

This is the third year I've run the DG 10-miler and I really look forward to it. I love Downers Grove. The race volunteers and citizens are so friendly. I really would consider moving to this beautiful Chicago suburb, which is about 20 miles NW of where we live today. The sprawling trees, the ornate classic homes and the rolling hills all add up to true Americana.

Along with Liv was my wife and my mom who has been visiting us from Utah. It was a real family affair today. We had some unexpected car trouble on the way to the race. Luckily, we made it to DG, but I knew there may be an issue to deal with when I finished.

The race offers 5 and 10-mile distances; the latter of which is simply two loops through the town. I ran this course last year in 1:07:45, and 1:11:52 in 2006.

My goal this year was to break 1:07, knowing that I need to start showing some progress to inch down toward sub-3 marathon conditioning. I planned to target 6:40's, which would get me in at 1:06:40.

I was hoping my FIRST speed training would help me improve slightly over the past few weeks - not knowing if my endurance was there. I am pleased to say my final two miles felt very strong. My final mile was a 6:28, my fastest of the day.

First half: 33:14

Second half: 33:36

Finish time: 1:06:40 (6:40/mile) - Goal time exactly achieved. New 10M PR by 1:05.

The race director announced a glitch with the timing machine and the results would be delayed. She said she would mail all medals to the age group winners. Little did I know I placed third and will be getting one!

OK, so I need to be able to run a 1:04 10M race to be in sub-3 shape. But today was progress. I have 15 weeks to the TCM.

After the race, our car began to overheat again. There is a problem in the thermostat in the engine. We got it to a service station and waited several hours, hoping for a quick fix. We were able to enjoy a fat lunch at Fuddrucker's while waiting, but no luck on the repair. They couldn't get the part they needed today.

Our car waits to be repaired in Downers Grove at this very moment. The four of us taxied home in a cab driven by an older, far more ornary version of "the Dude" featured in the film, the Big Lebowski.

Upon my request that he remove the piles of newspaper, cigar wrappers, coffee trash and other debris from the passenger seat, our faithful driver replied: "I know, dude, but your're going to have to a minute!" What a prick.

See you again next year at the DG 10-miler.

Digging in my heels

Interesting how yesterday, on what was supposed to be my first day of the FIRST training program, I already deviated from plan. Instead of getting on the bike, I decided I wanted to run an easy five.

For the last couple weeks, I "pre-trained" on the FIRST model before truly beginning the 16-week program this week. I started to question my plan on Sunday even before I really even began.

Why? My last two long runs have seen me fizzle toward the end. I can barely get through these FIRST-specified speed workouts - even if I do cut pace. Maybe the speed+bike workouts of last week took more of a toll that I thought?

Part of me feels like my struggle to finish my long runs have been partly due to letting my mileage slip. How is it possible that I would struggle on the final 2 miles two consecutive weeks on 16 and 18 milers when I ran a pretty decent marathon on May 18?

Maybe I didn't recover all the way from Green Bay. It's a possibility.

So, yesterday, I wanted to run -- even if they were "garbage" miles, it sure beat sitting on a bike in a stuffy gym.

I remember a short several weeks ago how I would breeze through Pfitizinger's program, knocking out 50-55 miles in a week without missing a beat.

I must mention that life pressures, namely work and fatherhood, are having an impact. With recent increased responsibility at my job, I have to work harder, longer than I used to. I am not sleeping as well right now with our baby. My diet feels like it is harder to control right now.

I want to run more. The med-long runs in the Pfitz program typically gave me the confidence to crush the long runs on the weekend.

I think I will stick to plan and a evaluate in a few weeks. I hope I can feel better about my running. Right now it just feels like I am moving in the wrong direction.

I have a 10-mile race on Sunday, and I do not know what to expect of myself.

Life changes constantly and I need to adjust. Time to keep faith, have patience and continue to work hard.

Unveiling my "FIRST" TCM Plan

I am anxious and to unveil my 16-week training program for the Twin Cities Marathon, which has been borrowed from the bright folks over at FIRST (see below image). My plan is set to begin on June 16th, so one more week of preparing.


I've read the FIRST book and all the testimonials. What's more, my friend Steve keeps selling me on the principles of specificity - and I refuse to argue with his 2:51 in Boston, and his continued progress since with the low mileage+high intensity formula.

I am ready to be amazed as I strive for the elusive sub-3 again this year. I am scared to death of some of these track workouts scheduled for Tuesdays this summer.

Another concern is my diet. My weight is typically anywhere from 168 to 174 lbs. I really want to try to get down to a race weight of 165 lbs, which should improve my chances for sub-3.

I eat a ton. It feels like it, anway. This is not too mention all those empty beer calories and my hankering for ice cream toward the end of any given day. I went out shopping today and bought a ton of healthy fruits and vegetables. I am eating much better these days, but the weekends truly test my willpower.

I started pre-training with the FIRST model this week with a cross-training workout on Tuesday. Maybe my first step towards tri'ing?

I capped off the week with an early Saturday 16-miler at the I&M Canal Trail, during which I ran pretty consistent 7:36's (GMP+45 sec). This made for a paltry 27 miles for the week, which included a couple of shoddy speed and tempo workouts.

The final two miles were tough and I felt quite dehydrated. I've got a million miles to go to sub-3 shape, it seems - despite running a 3:12 only three weeks ago. However, I know the humidity was a major factor.

My streak is alive. I was denied entry into NYC. That makes "0-fer-2" on lotteries this year.

On a bright note, I'll be marathoning in Texas in 2009. I just made arrangements to head to Austin in February for a family/marathon visit.

Contemplating the TCM Plan

Today is June 1st, 2008. And I'm torn.

The TCM is 18 weeks from today. I'm still a little fuzzy on how I will devise my plan.

Initially, I was committed to the Pfitz 70-mpw plan. But I am rethinking that idea.

I've since come to terms with the unpredictability of being a supportive father of a 4-week old daughter -- as well as a compassionate, committed husband to a new mother who needs help. Right now, I can't just drop everything and run 70 miles a week when I want.

I also have been reading about the FIRST Program and am debating if I will follow some variant of it. Maybe I run four days a week and really focus on nailing the three quality runs.

On the bright side, I knocked out a solid 14-miler that I started at 6:30 AM today. It was a good step toward figuring out my plan.

I ran 30 miles this week, which included three days in Connecticut. I finally think I am ready to ramp up a bit since the GB Marathon.

In addition to my long runs, I plan to do a tempo and track workout each of the next three weeks before the DG 10-miler on June 22.

Soldier Field 10M --> FIRST Training?

Last week, I stated that I would not run a step until yesterday’s Soldier Field 10-miler. I was able to hold out until Friday morning. I decided an easy two-miler would be good to get my legs going again since last Sunday’s marathon.

Prior to those two miles, I spent my free time recovering, kid-sitting, planning and researching. I finally started to read about the FIRST Training Method that my good friend, Steve, now swears by after his phenomenal 2:51 in Boston, a six-minute PR for him.

FIRST recommends a "3+2" weekly training schedule: three high-quality runs and two x-train sessions. The theory is that focusing on pace intensity and race specificity, and allowing the body to recover will enable the busy runner more effectively his achieve his running potential. The plan weeds out all the junk miles and reduces injury risk.

Three runs per week: (1) Track repeats (VO2 max), (2) Tempo/LT and (3) Long runs. Toss in a couple of bike, row or swim work-outs, and that's it. I do like the fact that the program includes five 20-milers over the 16-week program, which is two more than Pfitz's 55mpw 18-week plan.

The plan worked wonders for Steve, who came off knee surgery last year only to nearly beat Lance in Boston this year. Should I give it a try?

As for yesterday’s race, I kept my expectations for my time in check. I never had run a race of any kind six days after a marathon. I decided to see if I could hold 6:45'ish, which would put me on track for a PR at this distance and see how things went.

Race morning conditions were absolutely glorious. Gathering in front of Soldier field at the start with 7,500 runners was exciting and entertaining experience.


All went well for the first seven, at which point I thought I would try to get that PR. However, shortly after taking a gatorade at the 7th mile marker, I was struck with a violent side stitch. That discomfort coupled with some breathing issues brought me to walk.

I mustered a 6:59 final mile, which was strong given how I felt on mile 8. Finish time was 1:10:05, which is 2:23 behind my PR.

6:39 + 6:42 + 6:49 + 6:56 + 6:47 + 6:48 + 6:55 + 7:43 + 7:49 + 6:59 = 1:10:05.

It was Liv’s first race spectator experience. She did great! Here we are celebrating in the Soldier Field concourse after the run.

I’ve decided to rethink my plan of running one of the few half marathons in early June and get back to training. I don’t feel like putting up another 1:28-1:29 right now, which is probably where I’ll land best-case. It’s time to get back to work and try to make some gains.

Next race is likely to be the Downer's Grove 10-miler four weeks from today. I want to work toward putting up a 1:06. I need to work toward a 1:25 half in August.

Will I be able to run a 1:25 half this summer and a 2:59 at Twin Cities in October on three runs per week?

GB Marathon - Favre wouldn't fade in the 4th quarter like this!

I successfully completed my twelfth marathon today in Green Bay, WI. In the end, it was my third fastest time. I take pride in finishing strong in all of my races when I can. Unfortunately, I suffered a classic marathon fade today. Nevertheless, it was a solid effort and a positive race experience.

First Half: 1:33:45 – Second Half: 1:38:15
Finish Time: 3:12:00 – Positive Split: 4:30 (Ouch!)

See all the splits below.

The weather today was very favorable. Temps were in the mid-40’s at the start. The winds would become somewhat of a factor later in the race.

First half of the race was pretty strong. I felt very good and I thought I was on track toward another near-PR performance.

In fact, if you check out the race plan I posted yesterday, I came in through the ½ point exactly on the money at 1:33:45 to the second, as planned! How’s that for race execution? It would not matter in the end, however.

The backslide really began at mile 17 when we hit the bridge across the Fox River. Although the winds running along the Fox River were very challenging from miles 17 to 23, I know the winds are not the reason I faded. It merely was the tipping point. I simply could not hold on for the life of me.

Once we hit the path along the river heading back to GB, the best I could muster were 7:20-25’s. It was extremely frustrating. Then the doubt set in and things started to slip even further.

The mile markers disappeared after 23, which was the lone organizer faux pas of this race. Had I not had a BQ in the bank this year, I would have been really upset since I didn’t know where I was.

My final 3.2 miles would be comprised of avg pace of 7:55. This included a jog around Lambeau among the aura of the historic greatness of many NFL champions.

Bottom line: I simply was not in 3:07 shape today. As I feared, I think the zany schedule and the lack of tempos caught up with me. My training was too imperfect for me to keep the PR streak alive.

I also made zero stops to the porta-cans, so I cannot even blame that for a second half meltdown. Wait, the excuse monkey wants to say: "Hey, you just did have a baby 2.5 weeks ago, which obviously messed up your sleep and taper for this one!"

It’s all good. I am very proud to have run another marathon, put up a very respectable time and add yet another state to my repertoire. So my P.R. streak is officially snapped at FOUR: A marathon, a ½ marathon, a 8k and a 10k from Feb through April.

I would like to think I made little Alivia proud, as I thought about her a lot during my 28-hour journey away from home.

Race Evaluation

Green Bay put on an extremely well-run and and enjoyable marathon. I recommend this race to anyone who wants a medium-sized field in a small, but well-known city and the experience of running into to an NFL stadium. What’s more, the course was decent and really pretty flat.

I was able to score a last minute local GB hotel by calling around yesterday morn. They had shuttles running to the start and the gear check was well handled. There was even a free pasta party included to race entrants inside the Lambeau on Sat eve. Running into legendary Lambeau on your 26th mile = priceless! Summary: Very good race - and only $85!

Come to think of it, I have finished marathons in two NFL stadiums now; the first being Heinz Field in Pittsburgh back in 2002 and 2003.

Up next, I will run into Soldier Field for the popular 10-mile run here this weekend, which will make THREE NFL stadiums covered. Pretty cool, huh?

Editor's Note: Ryan will not run a step before the Soldier Field 10-mile race on Saturday.

Marathoning Through the Hall of Favre

Green Bay is here. Tomorrow. As I reviewed my training over the past several weeks, it dawned on me what perhaps may have been missing: Lactate Threshold training.

I really have not had any solid tempo runs in several weeks. I recall a run over the Christmas break where I completed 7 miles solidly at 6:40 pace. I think it was one of the key workouts that gave me the confidence to run a 3:07 in Columbus (not to mention that it prepared me for the numbing repetition of a LCFB Marathon course that is 1 mile x 26.2 laps).

The point is I do not have a similar run in recent memory at that 15k-1/2 mary pace. My last half mary was on March 14, which was a 1:29. With the taper for Boston, and ultimate decision to bow out of Boston, I hopped back on Pfitzinger’s program.

Pfitz places most of the LT work up until the final 3-4 weeks, so LT was not scheduled in recent weeks. While I’ve had a handful of decent speed workouts at 5k pace (e.g. 600m, 1200m and mile repeats), tempos are lacking.

So this training cycle has been a bit screwy. The long run is what matters most, right? I am banking on that 21-miler just a few weeks back, in which I finished the final 3 miles at 6:50 pace. That one left me spent, I will say. I also have a 31:20 8k on March 30, which I suppose is a good indicator of VO2 max. I also have a 10k PR on April 20, though it was a little slower than anticipated.

What does this mean for my race strategy? Assuming manageable weather, I am going to try to flirt with my PR and break if I can. However, I do not anticipate an earth-shattering PR, as I am not trained up for one. Any PR would be a celebration!

Weather outlook is has turned somewhat sour. Potential high winds, slightly cold and likely very wet.

Current PR: 3:07:46 – 2/17/08
GB Race Goal: 3:06:59 – with a negative split of 30+ seconds.
Goal is to come through the ½ at 1:33:45.
No bathroom breaks, please!

Regardless of my finishing time, I look forward throwing up a Favre-like fist pump as I blast a strong final mile into Lambeau.

Shunned by St. George -- Here I come TCM!

Did I mention I am running Green Bay next Sunday? Should I wear my Detroit Lions jersey for when I run into Lambeau?

I suppose taper is going OK. It's a weird taper, since I was tapered for Boston, then bailed for my daughter's birth. I then ramped up quickly (to the extent I could) and tapered again. Not to mention having a 8-day old daughter throws some curves into the schedule. Let's call Green Bay somewhat of an experiment.

The news of the day was that I am apparently not so lucky when it comes to marathon lotteries. It appears that I am an official "loser" of the St. George lottery, despite having a 71.4% chance to gain entry and two tax-paying parent-residents. Maybe I'll have better luck for NYC?

The back story is that my parents are retired in St. George and we had a family outing planned with our new baby centered around the marathon. We'll postpone our visit by two weeks for Plan B.

I decided Plan B is to enter Twin Cities, which is the same weekend as St. George. I am officially registered as of this morning. My only hesitation with Twin Cities was the elevation chart that tells me miles 20-23 are a steeper climb than Heartbreak. I suppose it's a minor obstacle for my first sub-3, but I am going for it anyway. I welcome your thoughts if you have run TCM.

I am set to run Green Bay next week, recover for a couple of weeks, and start the 18-week 70mpw Pfitz program for TCM on June 2nd.

Tapering and Parenting

I have felt extremely busy since Alivia's birth - that is until today when a power failure gripped our village for about 5 hours. At least we were able to go to our first pediatrician visit during this time.

I have not been to work since I left the office on Tuesday morning at 9:30 AM to go to the hospital. In addition to holding my girl, I have been working on the yard and trying to support Jen when I can with the baby.

Despite my daughter's birth on Tuesday, I managed to hit all 39 scheduled miles in taper week #1.

On Saturday, I did some hard speed work. Then I did a 16-miler yesterday, in which the last two miles I felt myself crashing.

Once again, long runs after speed work tend to be a challenge for me. I did not run with anywhere near the intensity of last week's 21-miler. I think the poor diet and lack of sleep I have had over the past week may be a contributing factor.

For now, I will throw my hat in the Green Bay ring this week and see what happens. Maybe some Yasso's on Wed after a recovery run tomorrow. That'll build some confidence, won't it?

I am a Daddy!

I am delighted to announce the arrival of our beautiful daughter to the running world:

Alivia Paige
Born April 29, 2008 at 6:52 PM CDT
7 lbs - 8 oz
21 inches long

Liv and Mom just arrived home from the hospital today. Though just celebrating her 2-day anniversary into the world, she has long, athletic running legs.


Her dad is hopeful that he can talk her into joining him for his 50th marathon in 50 states in circa the year 2026. Until then, we'll get her trained up for the baby jogger over the next year.

Baby, where are you as I plan for Green Bay?

Jen asked, so I will report that I am not a father yet. :( All of this waiting, putting life on hold... UGH. Not traveling for marathons or work. I suppose it's all part of the experience, right?

I caved and bought my 2nd Forerunner 305. I tried everything to reset the old one and it wouldn't take. It frustrates me that I got only 19 months of life on the first one, but it was still worth it. And blowing $400 on a 405 didn't suit my fancy.

So I broke out the "new" Garmin and saddled up for a 21-miler today. This after 29 miles earlier in the week, including a nice 4x1200 workout on Wed.

This 21-mile run was important since Green Bay is three weeks off, and I wanted to build some confidence that I am in decent shape to at least have a crack at a PR.

It was a strange week of running, in that I have found it slightly more difficult to get my mileage up into the 50's as I did in the winter. I am not sure if I am recovering as rapidly from some of these runs. I nearly bonked during my 10-miler on Friday. These 8k and 10k races seem to drain me for a couple of days after.

So today's run was a success. Based on this run, which was a 7:20 pace and a strong final push, I suppose I am am prepared to submit my entry to the Green Bay Marathon. I have to admit, however, I was feeling pretty much spent when I was done. I didn't leave much left in the tank. I guess when I average 6:50 for miles 19-21, that's to be expected.

Chalk up 50 for the week. I now begin another taper period - and wait, wait, wait for our little angel to arrive.