Three Workouts in Twenty Hours

The Palmetto200 is in less than a month, so its time to ramp up the training.

The Palmetto200 is a 200 mile relay race from Columbia to Charleston, SC (Folly Beach).  It starts on April 30, 2010 and ends sometime on May 1, 2010.  There are twelve runners on my team and we each will have to run three legs of the race.  Depending on which leg I start I could be running in the morning, afternoon, evening or middle of the night.  My training for this month will try to match some of the conditions I will be forced to deal with during the race.

After the race on Saturday, I took a much needed rest day.  Monday afternoon I did a six mile recovery run in Downtown Charleston.

I started my three workouts on Tuesday afternoon with a four mile run (8:50 pace).  Then, after work, I did a four mile track workout: 1x400 warm up; 6x1000 (7:45 pace / 2:30 recover).  I finished up with a five mile tempo run this morning (8:45 pace).

I felt great during the workouts and will do more of these as I get closer to the race.

Don't forget to sign up for the Feetures! socks giveaway!

4 comments:

Cooper River Bridge 10K Recap

Let me get this out of the way first - I SET A NEW PERSONAL BEST!!!
2010postersm
Garmin (48:45) / Official Chip Time (48:59).  Either way, I broke 49 minutes!!!


What's so special about the Ravenel Bridge? The new Arthur Ravenel Jr. Bridge is 2.5 miles long and 200 feet high (about 30 feet higher than  the old bridges). The slope is 4%. The towers are 550 feet tall, and the bridge was completed well ahead of schedule and under the budget of $700 million. It offers dramatic views of Charleston and the surrounding areas.


The race sold out this year and with a cap of 40,000 that is a pretty big deal.  There were 33,030 finishers (not sure where that ranks for races, but it seems like a lot for a 10k).

CRB Starting Line

The race start was a little cold (about 46) and never really warmed up (even at the finish festival).  I was able to start close to the front (about 4,000 back).  The only thing  that really sucks about this race is that there are a ton of walkers that jump in from the sides, at the last minute, and hold hands while people are trying to run.  I even saw a runner crash into two people walking near the starting line. 


Anyway, the race was awesome.  Even though I cross the Bridge every day to go to work and run over it at least twice a month, I sill love racing over it with so many people.  The mass of people flowing up the Bridge is amazing. 


I spent a lot of time looking at the route and just tried to visualize a perfect race.  When I went to the track yesterday I tried to picture myself running the race at that pace.  Amazingly, my pace was right on for the whole race.

Runner on the Cooper River

The first mile is pretty crazy, there are just so many people you have to run around.  You do get to run over the Shem Creek Bridge and that's pretty cool with so many   people (8:10).  The second mile is a little better as people start to spread out, but then you hit the Bridge (8:18).  For the next mile, you run straight up the Bridge.  I was only hoping to keep my pace under nine minutes, but ended up running better than my first two miles (8:06).  The fourth mile is the best.  I have always taken it easy on the downhill, thinking that I needed to save it up for the end, but not today.  I attacked it and just had fun running downhill (7:13).  The fifth mile is through Charleston and the fan support is awesome.  There are plenty water stations throughout the entire race (although, I only grabbed water once). I was able to keep my pace under eight minutes and that really got me excited for the end (7:42).  The sixth mile is my second favorite of the race.  The course goes down King Street and it is just so cool to run down this part of Charleston (7:44).  The last two tenths is a turn towards Meeting Street and then a sprint to the finish.  When I realized I was not only going to set a new PB, but break 49 minutes I pushed even harder.  I ran through the finish line and could not stop smiling!


After I finished the race I walked around and met some friends.  I was on a huge high.  If it was not so cold down there, I could have stayed all day.
After the Bridge Run 2010 Group Pic

I have to give a big shout out to my running coach Greg Shore of Charleston Runs!  Not only is he my coach, he is a good friend.  He is not a baby sitter and does not make you feel better when you are sucking wind.  He pushes me every time we hit the track.  He helped me set my pace and never acted like it was too fast and never made me doubt that I could achieve my goal.  He even made a workout for my son when I had to bring him to a Friday morning workout.  Thanks Coach!


Finally, I want to say thanks to my wife Jennifer.  She has really been a huge supporter of my running (I know that not everyone can say that about their spouse).  I called her right after the race and she knew exactly what it meant for me when I told her my time.  Her excitement for me made the race even better...




Don't forget to sign up for the Feetures! Socks giveaway: 




4 comments:

100 Mile Adventure Log

I created a new running log for my six year old son, "The 100 Mile Adventure Log".  There is a link to download it on the right hand column.

Peyton is so excited, he has already completed two miles!  Who knew that giving a kid a chart to color would make him so excited about running?  He even went to the track with me this morning.  He did about 3/4 of a mile (he has the Cooper River Bridge Kids Race this afternoon and it is a 1/4 mile).

Yesterday was Boot Camp Graduation.  No workout, just got our t-shirts and some awards were given out.  The next session starts in about two weeks.  Not sure how much I will be doing, I am going to ramp up my mileage and sometimes Boot Camp does not go so well with running high mileage.

Today I did an easy track workout to dial in my pace for tomorrow's race:
1x400 warm up
Drills
2x400 (1:57) full recovery
2x800 (3:54) full recovery
1x400 cool down

I love the Bridge Run, but it is crowded (close to 40,000 people) and it does have a crazy incline at mile three (the Bridge).  I have no idea how I will do, but I am going to give it my best shot.  I have already decided that I am okay with puking at the end of the race :)

Don't forget to sign up for the Feetures! Socks giveaway.  You get to choose two pair of the best socks around and I will ship them to you.

1 comments:

Feetures! Socks Giveaway!

Time for my first ever giveaway!!!

Not just yet...

As I was driving to work this morning I saw all the portalets and barriers being put in place for this weekend's race. I am soooo excited about the Cooper River Bridge Run 10k this Saturday! The 38,000 regular bibs are sold out and now they are selling the rest of the charity bibs. The weather looks great, so there could be close to 40,000 people at this race! How crazy is that?

As for my training, I took it easy this week to get ready for the race. I went to Boot Camp yesterday and then ran six miles in the afternoon. Today I went for a four mile run at lunch. I am not planning on doing much until Friday when I go to the track to dial in my pace for the race. I am taking my son to the track as well and then he is running the Kids Run that afternoon (he has officially started his 100 Mile Adventure Run).

Ok, so back to the give away and my favorite socks!

Feetures! is a great company out of North Carolina that makes incredible socks! I have been wearing Feetures! for the past three years and love them. Feeture! offers several types of socks and have a great feel:
What gives Feetures! its Famous Fit and Feel™? The answer is a combination of subtle compression, a seamless “Perfect Toe™,” and some of the finest wicking fibers on the planet. As a result, Feetures! socks prevent blisters, regulate temperature and wick moisture to keep feet dry and comfortable all day long. In addition, Feetures! socks are designed to withstand repeated wearing and washing without losing their signature fit and feel.

This is all you need to do to enter to win two pairs of Feetures! Socks:

Follow me and let me know (or let me know you already follow me) then go to http://www.feeturesbrand.com/ and pick the type, style and size you want (add it to your comment).

You can get extra entries for the following:
- If you have a blog, add a link to this give away and let me know where it is.
- Post a link to my blog on Facebook (and let me know about it).
- Check out the story about my six year old son running his Kids Marathon and make a comment.

Note: I will use the True Random Number Generator at Random.org to pick a winner (entries must be made by 11:59 pm eastern - April 15, 2010 - I will assign a number to your entry and any extra entries you earn).

That's it!

Thanks Feetures! for the great give away item!
Good luck everyone.

22 comments:

Recap for the Week (March 18-21)

After running with Peyton on Wednesday night and celebrating with our family, it seems pretty lame to write about the rest of the week :)  I will, of course, do my best to keep my running log up to date...

Thursday, I went for an eight mile run at lunch.  I added a loop around Hampton park at the end of my Citadel out and back run (marathon pace).

Friday, I did an awesome track workout:
1x800 warm up
Drills
6x800 (3:30 - 60 second recovery)
1x800 cool down
I was pretty spent at the end of this workout, but it felt great to hit all my times!

Saturday, I ran six and half miles with the group at a pretty slow pace (except when I came down the bridge for the second time).  When I got home, I ran a mile with Peyton around the neighborhood (he is now working on his 100 mile chart - what have I created???).

Sunday, I rested. 

I am really excited about the Cooper River Bridge 10k this coming Saturday.  I feel good and my foot has finally stopped hurting.

Oh, I signed up for the Warrior Dash in Mountain City, GA.  I am running it on Sunday, May 23rd, 1:30pm wave.  Not only am I running it, some of my friends are doing it too.  I love this crazy world!!!


1 comments:

Best 5k of My Life!

I did not set a personal best; win the race; or even place in my age group, but this was the best 5k of my life!

Tonight I ran with my six year old son as he completed a monumental goal.  A goal that he set and never thought about not completing.  A goal that most adults would never contemplate.  After three months, he finished his own Marathon!

It started on December 14th when we ran the Charleston Reindeer Run 5k.  After that race, my son decided he wanted to run a marathon.  I like to think of myself as a pretty good parent and a responsible adult, so I was not planning on letting my six year old son run 26.2 miles in one shot.  I also knew that you only get one chance at some of this stuff, so I did not want to discourage him from doing something so great.  I told him we would figure out a way for him to accomplish this goal.

I researched kid's running books and articles on web sites.  I noticed that several marathons have started to add a "Kids Marathon" to the finish.  Kids run with their families until they reach a certain point and then they finish at the marathon finish line.  The marathon I am doing this year is not until November and it is in Indianapolis.  So I decided to just print out a running chart for my son and worry about the finish later.

The chart was set up in squares that could be colored in at half mile increments.  My son was thrilled and did at least one mile per week until tonight's race.  About a week ago I realized he was going to finish soon.  I looked at the race calendar and saw the first annual Catch the Leprechaun 5k in our hometown.  It was a night race in the middle of the week on St. Patrick's Day, what could be better?

When I told Peyton about the race he was pumped!  I could see that his mind was working and I asked him what he was thinking.  So he completely floors me by telling me he wants to raise money for the injured Marines (this is what I did last year when I ran the Marine Corps Marathon).  After some research I found that I could create a donation web site for his race.  We worked on the wording together and he came up with "If my dad can do it, so can I!!!".  I sent it out to family members and my friends thinking we might raise $40 to $50 max.  As of tonight, the total was over $700!  How amazing is that?

I picked Peyton up at school and we went home to get ready for the race.  Peyton was really excited - ok, he was out of control :)

I had made a shirt for him with his own logo and a list of people who had made donations to the Injured Marine Semper Fi Fund in his name.  We put on his race number, he stretched out and was ready to go.  We got to the Mount Pleasant Waterfront Park and met my wife Jennifer.  Peyton ran up to her and gave her a big hug and the excitement started all over again.

It was cold and raining, but there seemed to be a good turnout for the race.  Peyton wanted to go to the front of the starting line.  We made our way to the start, but I made sure we were on the far side so we would not be in the way of the fast runners.  The start of the race was preceded by a Leprechaun running in front of us (so cool).

I could tell that Peyton was going out too fast and was almost at a full sprint at the start of the race.  He didn't  last long.  He slowed down and people started passing us, I could see that he was starting to get discouraged.  I worked with him to keep a steady, slow, pace and things started to look much better.  We were close to the one mile mark when the worst possible thing could happen, Peyton's shoe started to fall apart!  I could not believe it...

A few days ago I bought Peyton new shoes, but they were just not worn in enough and he wanted to wear his old shoes for the race.  Well, after three months of him beating those shoes up they had enough and started to come apart.  I did my best to keep them together, but he was having trouble running and was really upset.  I could have cried myself.  He had worked so hard to get to this point.  I picked him up and held him for a while.  I was about to turn around and take him back to the start (a really nice Mount Pleasant police officer even offered to give us a ride).  I had only taken a few steps back when my son said he wanted to finish the race.  What do you do?

I knew we were not going to go very fast, but that the shoes could last until the end.  I said ok and decided at that moment that I needed to make this race a lot more fun.  It had rained pretty hard and there were water puddles everywhere, so I made a game of us running through every puddle we could find.  From that point on we had a blast!

Peyton was back to himself and was having fun.  We were laughing and running and people around us were laughing. As we got close to the end, I could hear Peyton saying "I can do this! I can do this!".  He was still having trouble running in his shoes, but he was trying his hardest to run that last mile.

We came around the corner and saw the finish line.  We could see my wife, her parents and our friends.  My running coach (Greg) even came back to run with us.  As we arrived at the finish line the "Leprechaun" came out and let Peyton chase him to the end!  My wife ran up to Peyton and gave him a huge hug and then put a finisher's medal around his neck (we had it made for him).


I will never be able to express how proud I am of my son.  I know the emotions and challenges one goes through when running a marathon for the first time and I can tell you that he made it through his own challenges to finish that race.



We drove home, had dinner and then I put Peyton to bed.  Before I read to him, he colored in the last three squares of his running chart.  He did it very carefully and gave a lot of thought to each color he chose.  When he finished he held up his chart with a big smile and said "I did it!!!".

Yep, that was the best 5k of my life...


If you would like to donate to the Semper Fi Fund please visit Peyton's web site at:

10 comments:

Countdown to Peyton’s Marathon

It’s Tuesday night and I am finishing a t-shirt I made for Peyton…

Tonight, we went to the track to run one mile.  This was mile number twenty-three and Peyton wanted to do it at the track with Coach Greg and the Bridge Run Group.  When we arrived at the track there was a ton of people on the field, track and stands.  There just happened to be a lacrosse game going on.


We saw Coach Greg and he had Peyton do some drills as we made our way around the first lap.  Peyton listened to Coach Greg and was very serious as he completed the high knees, butt kicks, side steps, and backwards run.  After the drills, Peyton and I finished the first lap.  We headed into the second lap and I could tell Peyton was preoccupied with the game on the field.  We talked about the game and I got him laughing.  We finished the lap with a 100 meter sprint. 

We rested for a few seconds and then did our third lap.  On the fourth lap Peyton stopped to do some pushups and then we sprinted the last 100 meters.  We watched some really fast runners doing their track workout and moved to the stands to watch the rest of the lacrosse game.

It was a really nice night and we sat there and talked.  At the time, Peyton had raised over $700 for the Injured Marine Semper Fi Fund and he was really excited.  I asked Peyton why he wanted to raise money for the Marines.   He said, “they made you smaller, they yell at momma (at Boot Camp), they like me, they protect me, I like their hair, and they need someone to help them sometimes”.  Not a bad answer for a six year old…

If you want to donate to the Semper Fi Fund please click here or cut and paste this link: http://www.active.com/donate/SemperFiFund10/peytonsmarathon
official_logo_semper_fi_fund

0 comments:

Recap for the Week

This is going to be short (maybe)...

My right foot has been hurting for a while so I decided to take it east this week and just try to give it some time to heal.


Monday - I went out for a short run and ended up running eight miles.  I ran around the Battery, in front of Rainbow Row, in and out of old Charleston neighborhoods and then down by the docks.  The Celebrity cruise ship was in port so I ran right next to it.  It was so huge!  I had so much fun just running I did not even care where I was going.  I knew where a few water fountains were, so I just headed for them so I could get water.

Tuesday - When I got home, Peyton asked me if we could go on a "road run".  Apparently, he is intrigued by the idea of running on the road like me.  So I told him we could run half a mile down a road in our neighborhood and back.  He was pretty excited so we had to change into our running clothes for our one mile "road run".  Some of his friends (on bikes) saw him running with me and were very interested in what we were doing.  I told them they could do it with us next time we went on a "road run". 

Wednesday - Tempo run on the Bridge.  I met the group in the morning and decided I was only going for a short run.   I ran to the top and back (slow first mile and two fast miles as the end).

Thursday and Friday - Nothing, I just rested my foot.

Saturday - Peyton and I went to the Bulldog Challenge at the Citadel to volunteer.  This was the first time that either one of us had volunteered at a race.  He was so excited that he woke up at 4:30am and was ready to go.  We worked our butts off until 12:30pm.  We were both exhausted (I now have a much better appreciation for race volunteers).  Even though we were both tired, Peyton wanted to run a mile on the "Citadel Track" (let me make that clear - Peyton wanted to run a mile, I would have been happy to just go get lunch).  So we walked over to the track where the Citadel Football Team had just finished practicing and he ran a mile (I ran the last two laps with him).  As I was standing there, a football coach asked me if Peyton was going to run all the way around.  I said "no, he's going to do it four times".  He was pretty amazed.   I got home and rested for a little while and then went for a ten mile run.  I ran down to the waterfront park and back.  It was a windy day, but beautiful.

On another note, my son Peyton will finish his "Kid's Marathon" on March 17th.  He has run 22 miles as of today and will finish at the "Catch the Leprecaun 5K Race".   I had a finishers medal made for him and I am making a T-shirt for him.  He is raising money for the Injured Marine Semper Fi Fund and we made a web page for him.  The link is: www.active.com/donate/SemperFiFund10/peytonsmarathon

If you make a $1.00 donation, I will put your name on the back of his shirt as a sponsor! Donations have to be in by Tuesday at 9:00pm so I have time to make the shirt. Thanks for your support!


This is from his web site:
Peyton's Marathon!
If my Dad can do it, so can I!!!

My name is Peyton and I am six years old. On March 17, 2010, I will complete my "Kid's Marathon" (26.2 miles) at the Catch the Leprechaun 5K. My dad ran a marathon and I wanted to do it too. The Marines really helped him become healthy and now I am a runner! Please help me raise money to help the Injured Marines.

2 comments:

Running with Kids

Kids are amazing...

Yesterday I went to the track with my six year old son and one of his buddies. If you have read my blog you know that my son has now completed two 5k's and is working on his "Kids Marathon".

Most weekends my son goes with me to the track. He has been doing this for a while. He used to just play in the middle of the field with his football or soccer ball, but then one day he decided he wanted to start running too. We started with one lap. It took him a few times, but he finally made it around with out stopping or walking. I made a huge deal out of it and the next thing I knew he was running half a mile without walking. He has now finished his second season of Beginner Track and Field and really loves to run.

After spending a few hours playing at his friend's house he wanted to go to the track. I picked them both up and drove to the track. When we got there, my son tells his buddy that he has some "agility drills" he wants him to do first. So they run up and down the bleachers and then start doing high knees on the track. He got us all to do some push ups and crunches and then it was time to run a lap.

Peyton took off pretty fast so I stayed with his friend. He was pretty tired, but ran to where Peyton had stopped to do pull ups (there's a bar at the 200 meter mark). I could tell that Peyton was trying to make it fun for his friend. He got us both to do the pull ups then ran another 100 meters and did push ups (there were a few people on the track and I could tell that they were amazed that these little guys were doing this workout). They finished with a sprint to the finish line.

Peyton looked at his buddy and said, "Only one more lap for half a mile!". His buddy did not look excited to do another lap.

I stayed with him again and we finished the half mile. We all gave each other high fives and then went on the field to play soccer.

I worked on some skills with them and then just let them play. They did that for a while and then Peyton talked his friend into running two more laps so they would "have a whole mile". So after some more coaxing, his buddy got on the track and we started running. I would point out short distances and tell him we could run to that point and then walk for a while (he agreed). We started on the fourth and final lap and I told him that he was going to be able to tell his parents that he did a whole mile today! He looked pretty excited and even asked me if I would make him a marathon chart like Peyton's. How cool is that?

As we came around the last 100 meters, Peyton started cheering him on. Telling him to beat me to the end. So I did my best acting and "raced" him to the end. He crossed the finish line and was smiling like crazy. Peyton gave him a big high five and then they both walked over to the grass and fell on their backs (very funny scene).

Peyton was really excited that he had now completed twenty miles of his "marathon" and was happy that his buddy had completed his first mile. Right after we finished, the parents of Peyton's buddy showed up at the track. I told them about their son's accomplishment and they were really excited.

My son constantly amazes me. I know kids imitate their parents, but his love for running is just so cool. More than that, his encouragement to his buddy and his ability to show him that running is fun was absolutely incredible.

Nothing like a rest day, running with kids...

3 comments:

Long Run - 14 Miles - 3-6-10

What a great runner's day!

I woke up yesterday to a beautiful Lowcountry  morning.  The weather was cool, but nice enough to wear shorts.  I grabbed my gloves and hat and drove over to St. Andrews to meet the Palmetto200 Team.  I was early so I ran a three mile warm up around the Old Village.

As I was running near the water I looked over the harbor to Charleston.  I knew our route was going to be over the Cooper River Bridge to Downtown and was once again in awe of the space we were about to cover.  I picked it up and met the group.  I had a minute to run inside and get some water before we took off on our ten mile run.

I was leading a group of four runners at the 9:15-10:15 pace.  Our whole group of about twelve runners took off together for a slow first mile.  We crossed over the Shem Creek Bridge and got a glimpse of the shrimp boats lined up on the dock (one of the best views in Mount Pleasant).  We hit mile two and picked up the pace.

As my group ran up the bridge I was trying to be watchful of all the runners to ensure that we didn't leave anyone behind.  At the top of the bridge we packed it together and attacked the decline (it felt good to stretch out my legs).  At the bottom of the bridge we drank from the water fountain and then headed towards the Aquarium.  This part of the route is really flat and takes a few minutes to get used to after running the bridge.

We got to the turnaround and packed together again.  We ran back over the Bridge and I started to lose one of our runners, but as we were coming down she shot out in front of us.  I picked up the pace and we ran down the decline faster than before!  At the bottom of the Bridge we were all together and ran back to the start.  I was stoked to have my group together at the end.

I wanted to get in a total of fourteen miles so after the other runners made it back to the start I ran one more mile around the Old Village.

We stood around talking and waited for all the other runners to get back.  Everyone was talking about getting breakfast so we went as a group.  We had a great time (even if everyone was smelling pretty bad).

How many people join a gym and gain a great group of friends at the same time?  I even took my family to meet up with the group later that night for dinner.

Like I said, it was a great runner's day...

2 comments:

Track Workout - 3-5-10

My track workout this morning was frickin awesome!

I got to the track at about 5:40am (and yes, I was complaining about the cold weather from the time I walked out of my house until I got back inside my house).  I do love getting to the track when its dark and no one is around.  I started with an easy 800 meter warm up and then did some stretches. Coach Greg showed up and had me do some drills (high knees, side steps, etc...).

He broke out the workout board and it looked pretty simple:

1 x 800 warm up

6 x 600 (2:24) - 200 jog / full recovery

1 x 800 cool down

My first 600 was 2:30. I was 6 seconds off the mark. When I start a track workout that is this fast I literally have to convince my mind that I am not going to die and then I start to settle down and find my groove. After that I ran really well (2:24, 2:22, 2:22, 2:23, 2:24). I was stoked that I was able to hit my mark on every 600. I was completely surprised that my last 600 was right on the money.

Shout out to Coach Greg for not letting me quit and pushing me to hit my times.

You can't get faster unless you run faster! (something like that...)

0 comments:

Beating Up Turtles and Running Hard

Not sure where to start...

Monday afternoon I went for a six mile recovery run.  I did an out and back to the Citadel.  I know I use this route a lot, but it is so nice.  I get to run down Queen Street and then around Colonial Lake.  Then I get to run next to the Ashley River all the way to the Citadel.  You can't ask for much more.

Tuesday I went to Boot Camp in the morning and was treated to one crazy workout.  First we partnered up (I was with Ninja Stuntman).  We were given some instructions and then one of us held on to a punching pad and the other one did the workout.  We hit the bag with an open hand, then a closed fist, then elbows, then knees.  This was for five minutes straight.  We switched and did this two more times.  There was a turtle on the bag that I swear people were hating.  Plus, I realized that there is a lot of angry people in Boot Camp.  They were really pummeling that poor turtle...

Wednesday I ran a five mile tempo run in the morning and then a five mile run in the afternoon.  It felt great to get in two good runs.

Today was a wash.  I am going to count this as a rest day and forget about it.

Tonight I am going to speak to the Healthy Charleston Challenge participants (kind of Charleston's version of the Biggest Loser).  I am going to talk about setting big goals.  Funny how things can change over two years.  I never dreamed that I would have finished three half marathons, two full marathons and would be training for a 200 mile relay as well as another marathon on my 40th birthday.

I may talk about those goals or just tell them about beating up turtles and running hard...

0 comments:

Copyright © 2012 Moore On Running.