Aug 26 2009

Upcoming Races in the KC Suburbs

The next four weekends each have a race:

Saturday August 29 – 7:45am – The Great Escape Run 10k/4 Mile Fun Run – Ft. Leavenworth

– I placed 1st as a 29 year old (in the 20-29 age group) in this 2 years ago, and last year slept in and missed it if you recall (which worked out well). This year… I may try to make it out. It’s a pretty fun race complete with pre-race show and with one ginormous hill to go up *and* down.

Saturday September 5th – Clinton Lake North Shore Trail Run – 8.5 miler, Lawrence, KS

– This is a KC Trail Nerd Run. It would only be my second trail run, and the two people I’ve tried to get to go out there with me have both bailed – so… may not end up doing this one… But at only $8 – and a bandanna (yeah how many race bandannas do you have??) – its a heck of a deal and would probably be quite enjoyable. Chance of me going… 40%.

Saturday September 12th – “Three Mile Creek 5k River Run” – 8:45am men’s race, (8:00am for women), Leavenworth KS.

– As far as I know this is the first year for this run… and its about time Leavenworth got a 5k run together!! I will definitely try to go to this one… I may end up running into all sorts of people I haven’t seen in a while! From what I’ve been able to tell over the past few years by scouring the web for information, Leavenworth has had in its storied past, quite a few runs – but none in the recent past. I was only able to find vague references and scant recollections about runs that used to be run there… but definitely nothing in the past 5-7 years at least. One year, a local middle school Warren Middle School did sponsor a 5k… and although I found out after the fact that it was open to the community – it was never made clear before the run… so I suppose that’s the one exception. Anyway – congrats Leavenworth! I’ll be there.

Saturday, September 19th, “Steeplechase 5k” – 8:00am – Lansing, KS

This one is just a hop skip and a jump from my house literally. Last year I just jogged down to the start line which I’m lucky enough to do over the course of a calendar year with a couple of other local races as well. This is a nice small race on a course that I literally train on all year (parts of it) since its set in rolling hills through a couple of close-by neighborhoods – just a standard place to run. It’s a nice enough race and last year I missed 3rd place by 19 seconds. I finished in 22:11 which I was happy enough with, one of my faster official 5ks. This year I’ll just try to best that 22:11. I’d really like to run a 5k in under 20:00 and should have plenty of practice this fall!

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Aug 5 2009

FIRST Training

Reading the newest Runner’s World (Sep 2009), I happened across a section: “The Rules (Revisited)”, in which 15 usual recommendations have their respective conventional thinking’s challenged by their subsequent correlatives: uncommon wisdom.

Many topics are covered but paramount of course is “Miles for Marathons”. You’re probably aware that long ago miles, miles, miles, miles, miles, and even more miles were prescribed for marathon training. Then the weekend long run was invented; normal mileage was done during the week with an increasingly long run ran on the weekends… starting from about 12 miles and increasing to 20. Total weekly mileage on these plans averages at the start from about 20 to near the end about 55 miles per week.

I attempted one such plan last year, Hal Higdon’s Intermediate II Marathon training plan. Although I did reach my goal of breaking a 4 hour marathon, I found this training difficult to keep up with due to if not the mileage – the sheer number of runs. In the end I basically abandoned that plan due to failing to complete *any* long runs. I ran a 13, an 11, and a 10 (prescribed were 20,20,20,19,17,16,14…etc). This spring, training for the Minneapolis Marathon I did a 14, two 13s, and a 10… I didn’t finish any better, about 4 minutes slower in fact.

Add to this – even without running the *multiple* 20 milers that are prescribed for the training… I still managed to develop shin splints and other minor injuries.

So of course with my busy lifestyle and proneness to injury I was thrilled to read about a 3 run per week plan, whose maximum peak weekly mileage didn’t exceed 31 miles! Boy was I in for a surprise!

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Aug 3 2009

Gobbler Grind Marathon Training Begins!

Where to start? First of all, I’m doing well… took some time off, but managed to run here and there and managed not to lose too much shape I think…

Well how did this start? I ran the Minneapolis Marathon on May 31st. It was tough. Those last 6 miles were painful!!! Was it worth it to have done it after the fact though? It must have been because I’m ramping up again…

Anyway – at the time I finished it (Minneapolis) I was thinking: “ok WHEW! Got THAT out my system / done with. Now I can relax the rest of the year.” Well when I got home from Minneapolis waiting in my mailbox was the new Runner’s World issue. That always makes my day… so fun to read. This time however I was horrified to see a red bullet/circle on the front cover which proclaimed:

marathon ad

AHHHH!!!!!!!!! Just when I thought I was in the clear. Well I guess I had toyed with the idea of running the KC Marathon again anyway…

So. Here’s the plan:

I will run the KC HALF-Marathon on October 17, 2009.
I’m going to feel really guilty for only doing the half, but I think that it will be for the best. Plus I have a grand plan: I’ll actually get to witness the finish of the marathon! Yes that’s right… a scant few minutes after I finish up the half, the full Kenyan winner should be pulling down the home stretch! That should be nice to witness.

I will run the Gobbler Grind Full-Marathon on November 22, 2009. This gives me:
A) A marathon I haven’t already done twice.
B) A marathon in Kansas (that’ll be three states now mister!!)
C) A marathon to fulfill the slave-driver’s at Runner’s World challenge.
D) A potentially cold, snowy, sleety marathon to freeze to death on.

Now doesn’t all that sound like fun? It sure does!!

Goal so far is 3:55, but that may change. My PR is 3:58:18 – so, I’d like to beat that but we’ll see how the training goes – might be doing some drastically different training. Stay tuned!

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