AZ Run Dad

Warmed up 2.6 miles including strides and a few flexibility exercises then I did 2 x 2 mile with a 3 min jog in between.  Splits were 10:25 (5:09,5:16), 10:31 (5:15,5:16).  I was aiming for 10:40 so this was too fast.  The second set hurt pretty good.  Although I'm happy that I could run that fast I'm dissapointed that I wasn't disciplined enough to stick to the planned pace which  would have been more of a comfortably hard tempo.  Cool down was about 1.5 miles. Oh well, I'm glad I'm done early.  We've got another hot day coming today.  Have a great weekend everyone!

Just put a new post up on the Parents on the Run Blog. 

16.2 steady miles this morning averaging 6:43 pace. Started out feeling just okay but felt better once I settle into my pace. Picked it up a little towards the end to finish off the run. This will be my last long run before the marathon. I'm looking forward to freshening up in the next week.

AM: 6 easy miles this morning with no watch. I knew I needed to take it easy so I left the watch at home. Legs felt dead the first three miles and then got a little better. I think I underestimated the effects of Saturday's workout and while yesterday wasn't blazing it was probably too fast. Now is the time when I need to be using words like "bouncy" and "fresh" rather than "dead".

PM: 4 easy miles + strides in the grass. Once I got loose it felt great just to be out running nice and easy. The strides felt great. This was a good sign after a case of the dead legs this morning.

AM: 10.25 miles w/ 2.8 mile warmup including strides then 20 x quarter mile on the road w/ 30 seconds rest. A quick look at the splits tells me I probably averaged 76 something. Goal was 5k pace so this was right on although my splits were inconsistent ranging from 73-78 (on the roads I'll give myself some slack here). The goal of this workout was to stay sharp without grinding. I think I accomplished that today. Overall this workout was annoyingly hard where it never hurt bad but the 30 second rest was so short that it was never too comfortable. I felt like I was stopping and walking 10 ft and then turning around and starting again. In total it was 5 miles at 5:05 pace and I'll take that. Cooled down about 2 miles after.

PM: 4 miles easy no watch. This was my last double of the cycle. I started doing double runs earlier this year and got up to 4 per week. They usually were just 4 slow easy miles but the second run has been great for my running. I'll look forward to starting up again when I recover from the marathon.

8 miles easy 7:13 pace. Nothing too exciting. Now I'm just waiting for the taper to take effect and my body to feel super fresh.

10.35 miles w/brisk 4 mile warmup (6:35sh pace) then continued on with a six mile MP run. Splits were 5:45, 5:44, 5:39,5:44, 5:42. Overall slightly fast.I was excited for this run to see how that pace would feel. It was harder than I wanted but it wasn't so hard that I'm discouraged. I guess I would call it comfortably hard. I finished with a .35 slow jog back to the house. My legs felt pretty good and I'm starting to feel that fresh feeling I'm looking for.

8 easy miles avg. 6:44 + 6 strides at the end.  Felt awesome this morning.  The pace felt as easy as that pace has ever felt.  I had a scheduled day off yesterday and I slipped on a brand new pair of Kinvaras so those two things probably contributed to the good feeling.  I will wear this new pair of Kinvaras for the marathon next weekend and I just want to get 20 or so miles on them before the race.

12 miles w/ 5 mile warmup then some strides and drills.  After that I did 4 x 1 mile in 5:27, 5:27 5:27, 5:23 w/ 1 min jogs between.  Felt pretty good.  These weren't easy but I felt in control and that was the effort I was looking for.  Cooled down until I hit 12 miles. Basically all of my tough workouts are done now.   I'll do some slower intervals Tuesday and that is pretty much it. 

8 easy miles. My goal for this run was to just run nice and easy. I averaged 7:05 pace but it really felt like a slow jog so I'm not mad at myself for going too fast. Legs felt good and I'm ready for the week to pass quickly so I can go race.

8 miles w/4 x 3/4 miles in 4:10,4:11,4:07,4:07 (around HM pace) w/2 min jogs between. Last workout to keep the legs sharp. I will take tomorrow off and then just a couple more short runs. I'm so excited for the race that I packed most of my stuff last night.

I just did a blog on  all things about my upcoming marathon and Allison's race this weekend.

No run today.  Part of the taper.  It definitely feels weird to not run when I'm already feeling fresh but I'm going to error on the side of too much rest.  I have also cut out my pushups and core work this week just to take all the stress possible off my body.  I'm feeling lazy for sure.  I'm not used to doing nothing.  Tomorrow I'll get back at it with some 1 min pickups and then just a shakeout on Friday.  The weather looks to be pretty good for the race but I've read that Duluth weather is highly unpredictable so I'm not putting much stock into any weather reports until Friday night.  I'm packing for everything though.

6 miles w/10 x 1 min on/off at 5:25-5::30 pace. Legs felt completely fresh from the first step this morning. I feel like I'm as ready as I can be to run a good race.

4 miles easy + strides. Off to Duluth for Grandma's Marathon!

Here is the full race report. Sorry for the novel:

I have to start by saying that this is the best race I have ever been to. Our first impressions of the city/hotel were amazing. When we checked into our hotel room and said "Delancey" the front desk person lit up and said "oh Allison!" and went back to grab a welcome bag for Allison that all the US Half Marathon Championship participants were getting. The bag was loaded with all sorts of goodies including candy, fruit, and wine. We were then directed to the race hospitality room that the race was hosting for all runners at our hotel. The room was loaded with all sorts of good stuff. Unlimited bagels, candy, bananas, drinks, and a bunch of other great stuff for the runners. There were two volunteers in the room that were so excited to help us with anything and answer any questions we may have had. So by the time we got to our room we were loaded with food and had our first taste of how nice the people were.   The race organization is top notch and the people of Duluth are the nicest people I have come across. The city is proud to host the event and it shows. We are already talking about coming back next year.

Shortly after we checked into the room we had to go to a technical meeting for Allison's race. This was pretty cool for me as so many of America's top distance runners were all in the same room. After that we went to drop off Allison's race water bottles where there was more hospitality and free stuff for us. Everywhere we went we were given the royal treatment.  We then headed out to drive the course which was a great scenic drive along the north shore of Lake Superior to the city of Two Harbors.  The course was nice with gently rolling hills and no major ups or downs. At mile 20 the course turned off of the scenic highway and went through some more residential areas where we knew the crowds would pick up as we headed into Duluth. The last few miles run through downtown Duluth and the course finishes right near the water. We knew that the last few miles would have big crowds and tons of energy.  On the way back into Duluth we stopped to eat at this great Italian place called Va Bene where we bumped into Kara Goucher (olympian and one of America's best runners). She was very nice and it was cool to talk to her for a few minutes.  The food was great and we had a really nice patio table overlooking the lake. After dinner we went back to the room and laid out all of our stuff for our races and tried to get to bed early.

Race day started at 3:30 (1:30 am Phoenix time).  I didn't sleep great but not too bad. I probably got about 5 hours. Luckily we are used to waking up early so we did just fine with the early wake up time. Allison had to catch her shuttle at 4:45 and me at 5:30 so I had some extra time. I would not be able to watch Allison's race but my sister was receiving text alerts on her race and I knew that she would be able to tell me how Allison did at mile 5 of my race when I planed to see my mom and sister.  Like everything else at the race the transportation to the start line was organized and efficient. I was at the start line nice and early and I  had plenty of time to relax and go to the bathroom. The bag drop bins were at the back of the start area so I dropped my stuff early so I wouldn't have to fight through the crowds to get to my starting spot. About 45 min before the start I went up to the front where the elites were and ran into my friend Ariana. We warmed up together for about 10 minutes and did a couple of strides. I was feeling good and ready to go!

The weather for the race turned out to be pretty good. It was humid and a little warm but it could have been much worse. My plan was to settle in around 5:45 pace and try to catch on with any packs that were in my range.  I figured the top pack of women would be around my pace so I was going to pay close attention to what they were doing. The horn went off right on time and we were off. I was surprised how slowly the top men were pulling away but it was a marathon afterall.  I quickly got into a 5:45sh pace and looked for the lead pack of women. They were going a little slower than me so I slowed down a little and got into a nice pack of men and women. I hit the first mile in 5:49 and felt great. I actually wanted to go faster so I left the women and moved into the next group of men.  Shortly after that the lead pack of women came flying by and I stuck to them for awhile. That lead to consecutive miles of 5:36 and 5:40.  I was feeling good but I had to make my first major decision of the race and I decided to let the ladies go.  I backed off the pace a little bit and ran between 5:42-5:45 for miles 4-7. At mile 5 my sister gave me my first water bottle with electrolytes and I  took my first GU.  It was great to see my mom and sister out there cheering me on and giving me support. They would be a huge part of the race for me. Dana also was able to tell me that Allison had run around a 1:17:30 which made me happy. That was a big PR for her and the breakthrough she was looking for.  Through these miles I was running with a guy here or there but no packs. I was already noticing some slight fatigue and it was feeling pretty warm.  I was already 100% saturated with sweat. I knew water and electrolytes would be huge. I had had my first bad miles through 8-9. They were 5:48 and 5:51 but the pace no longer felt easy and I had my first negative thoughts. At mile 9 I saw my sister and mom again and got another bottle of electrolytes from my sister. The crowd was pretty good there and I got a nice shot of adrenaline and I got back to feeling good for a few miles. I went through 10 miles in right about 57:30 which is right where I wanted to be.  I ran 5:45,5:50,5:45,5:48 for miles 10-13 and I came through the half in 1:15:37. I was already tired but I knew that I could go through good and bad patches so I was content with where I was physically. I wanted to give myself a shot at a sub 2:30 and I had done that. It was shortly after halfway that I started to fade. I saw my sister and mom again at 13.5 and got another bottle. As usual it was great to see them and get their support. This would be the last time I would see them feeling okay.  I was starting to hurt and I  knew I had to slow down. It was a little bit tough to give up in my "A" goal at that point but I knew it was either slow down or completely fall apart. I ran miles 14-17 in 5:50,5.53,5:53, and 6:00. I was starting to fade quickly and it was time for some more choices.  I knew i had to slow down even more.  I saw my sister again at 16. It was getting tougher and tougher to get the fluids down and I'm sure she could  tell it was over for me as far as  fast race went.   I was quickly readjusting my goals and doing calculations in my head for what times were possible. Unfortunately that didn't last long and my mental focus soon shifted to survival mode. I had 10 miles to go and I was no longer the runner that I had trained for months to be. I wanted to quit and I even thought of reasons to justify quitting. However, that's not how I wanted things to go down and I thought of all my friends who had gutted it out in the heat of Boston.  I did everything I could to move on and keep pushing. I told myself to get to 20 miles where the crowd support would pick up.  Miles 18-21 were 6:12,6:09,6:27,6:28. Miles 20,21 would be my slowest of the day. In slowing down I had found a pace that I could still maintain which was around 6:20 pace.  I did see my mom and sister again at mile 20 but I could no longer take any fluids because I was starting to get a bad stomach and throw up in my mouth. I gave my sister the stomach signal that I couldn't take anymore. The crowd did pick up around the 20 mile point and my new goal of finishing was becoming more and more realistic. At this point a couple of people had passed me but I had also managed to pass a couple of people myself. I started to realize that everyone must have been struggling and that helped me keep a positive attitude. The course's lone worrisome hill (Lemon Drop Hill) came at mile 22 and I knew once I got over that I would have some downhill and great crowds to pull me in towards the finish.  The hill really isn't bad at all it's more where it comes in the race.  Mile 22 which included the hill was 6:20. I was suddenly in some weird rythm that was doable and yet just shy of survival pace. I was locked in at this pace and I knew I could finish.  The crowds were great in downtown Duluth.  I was at a point where I couldn't get some great surge from the crowd but they were definitely pushing me along. The last few miles I kept telling myself how easy it was to run just 4 miles, then 3, then 2.  I  ran miles 23-25 in 6:20,6:17,6:20. Right around 25 I knew I might see Allison. I felt bad for her knowing that she knew I had faded and was in trouble.  I did see Allison and my mom and sister again which was great. I wanted to use their energy to surge the last mile but I just didn't have another gear. I was still in "just finish" mode.  With one mile to go I passed under this big photo tower that marked one mile to go.  That still seemed like a long way to go rather than almost done.  With about a half mile to go I heard my name being yelled and I looked up to see Jake and Andrea.  That did fire me up and I kicked in to the finish with everything I had.  Mile 26 was 6:07 and I actually had passed a couple of guys in the last mile.  I didn't stop my watch for the last portion of the race so I didn't get that last split.  I was just extremely happy to be done.  I officially finished in 2:36:56.  I walked around in a daze and waited for my friend Ariana Hilborn to come in.  She came in just a few minutes after I finished and I gave her a big hug.  When you go through pain like that there is a huge sense of appreciation and admiration for those who have gone through the same battle that you have just gone through.  

After the race I was in a daze for a while.  I had just worked my body to its limits for the last couple of hours and it didn't have much left to offer me.  Apparently I had blue lips for the first hour after the race which I guess means my body was giving the blood to my more important vital organs. Good to know.  I got to meet up with Allison, my mom and sister, and Jake and Andrea shortly after it was great to see everyone who had supported me throughout the race.  I gave my mom and sister big hugs and thanked them for their support.  Things probably would have been much worse if I didn't have them out there.  It took me a couple hours, some food, and a nice hot shower to feel normal again.  

The time I ran in the race was not the time I was shooting for but it turns out it wasn't about that.  I learned a lot about myself during the race and I overcame some huge mental and physical tests.  I feel really proud that I was able to stick with it, hold it together, and finish.  My time doesn't tell the story of the accomplishment I feel from this race.  I don't have any regrets from the race.  I'm not sure how things would have gone if I went out a little slower but I'm glad I didn't.  I was in the best shape of my life and I had to give it a shot. Writing this today I already know that I will be back running and training again soon.  I will never forget this race and all the good things about it.  I recommend this race as it was our favorite race ever.  We will be back again next year for sure!

4 easy miles along the north shore of Lake Superior with Allison. Awesome scenery! I will take a week off now. I just wanted to get some of the guck out of my legs. I didn't want to break 9 min/miles but Allison was feeling confident after her race and threw down an 8:35 for the third mile. We slowed back down after that. Time to go eat some pie at the famous Betty's Pies. Please yell at me if I run in the next week. Happy Father's Day!

20 minutes on the eliptical. First exercise since Sunday.  Seems like its been forever. I meant to take a break after the marathon but I didn't thinik I'd feel so fat and out of shape so quick.  I might do a short in the running but I won't be doing any workouts for atleast another week and a half.  We did a bunch of blogs on our trip to Duluth that people can see here.  I'm excited to start watching the Olympic Trials tomorrow!

4.1 miles @ 7:36 pace. It felt nice to get out and sweat (86 degrees at 3:30 am). I could tell I'm not 100% recovered yet. Feels good to be back in the routine.

4.1 miles @ 7:16 pace.  My body now feels about 95% recovered from the marathon.  In a perfect world today would have been the first day I would have run but like most runners I am crazy and couldn't hold out that long.  I was inspired last night by the 10k races at the Olympic Trials.  Amy Hastings (ASU alum) and Dathan Ritzenhein both qualified for the Olympic team after both finishing fourth at the marathon trials in January.  It was cool to watch. 

5.75 Miles @ 7:13 pace.  Felt good today.  I felt like a runner again (just a heavier one).  Legs felt completely light and bouncy for the first time since marathon.  We've really been enjoying the Olympic Trials.  It will be interesting to see if they end up letting Allyson Felix in.  I'm not sure how it works with a tie but I do know that Felix is one of the most popular athletes and NBC pays a ton for the coverage.  I hope nothing weird happens behind the scenes that causes the other woman to miss out.

6 easy miles. Effort seemed a little harder because of the heat (90 at 3:30 am). I'll have to adjust my paces accordingly. I did enjoy being back in my routine of waking up early and running before work. This is going to be a great sports week with the track trials, swimming trials, and Wimbledon.

6 early morning miles. I felt great this morning. Effort/body felt great. 6:56 pace.

8 easy miles. Was planning on off or 4 miles but a trip to the brewery and three pieces of cake for Allison's birthday made it easy to go longer today.

Easy 6.25 miles. Up at 6000 ft with the family in Showlow, AZ for a great weekend in the cooler weather. Ventured out and found some trails and ended up on a great trail around a lake. Pretty cool run and the weather was great!

8 moderate miles. 7:13 pace. Even on vacation I like to get up at the crack of dawn to run. It was worth it as I had an awesome sunrise run along the trails around Fools Hollow Lake in Showlow. It's still warm here but the mornings are nice and cool. It beats Phoenix running that's for sure.