The Race for the Cure Challenge...

What luck, my boss sent out a challenge to our office that involves running!

She has formed a team for the Susan G. Komen Race for the Cure 5k on October 16th.  

Her challenge?  Beat her time and raise $25 and I will get a day off from work!  I of course registered for the race right away and then hit REPLY ALL to answer her email, "I accept your challenge.  FYI - I will be taking my day off in November!".

I was feeling pretty cocky until I noticed the date of the race.  Yep, that's the same date as my longest run prior to my marathon (22 miles) - crap!!!  

So... I looked up her 5k times on www.athlinks.com and saw that I was still in good shape.  My plan is to run twenty miles starting at 4:00am and then do the 5k afterwards.  It starts at 9:15am and I will run it at marathon pace.  I'm getting that day off!

Now on to the weekly recap (from www.DailyMile.com):

Sunday - Rest

Monday - Nice 8 mile recovery run out to Sullivan's Island. Cool weather makes all the difference (avg pace 9:06).

Tuesday - Rest

Wednesday - Track Workout - Yasso 800's - 1x800 warm up, 7x800 (3:47 - 3:52 with recovery jog), 1x400 (1:49), 1x800 cool down.

Thursday - 10 Mile Tempo / Bridge Run - Great run over the Cooper River Bridge. I started at my office and went to the end of the Mount Pleasant Pier and back. A little warm this afternoon, but the wind felt great on the bridge (avg pace 8:56).

Friday -  Easy 4 mile afternoon run down Lockwood Blvd (avg pace 9:02).

Saturday - Long run in the morning over the Cooper River Bridge (avg pace 9:30).

Total for the week = 37 miles

Weekly Recap - 8-28-10

Completely random - I found this old picture of my son and I from five years ago.

Now on to the weekly recap (from www.DailyMile.com):

Sunday - Rest Day

Monday - Nice ten mile recovery run mix from my office downtown, over the Cooper River Bridge, out to the end of the Mount Pleasant Water Front Park pier and back. First six miles were at a slow recovery pace (10:00+), last four miles I pushed marathon pace (8:50 -). Storms followed me the whole way...

Tuesday - Hardcore evening track workout (5 miles): 1x800 warm up, drills, 4x200 (:48) - 100 rec, 4x300 (1:12) - 200 rec, 4x400 (1:37) - 300 rec, 1x800 cool down. I hit my splits within +-2 seconds. I was good on my rest intervals until the last two 400's (I rested about 20-30 seconds too long). The pace was around 6:30 so I was really pushing it in the heat. I was wiped out!!!

Wednesday - Eight mile run over the Ashley River Bridge and back from my office.  My pace was steady (9:33).  Special note: I was lucky enough to meet the nastiest gas station attendant in Charleston at the Circle K off Hwy 61.

Thursday - Five mile afternoon tempo run.  Warm up mile and then four tempo miles. I was going out for eight, but it was just too hot!!!

Friday - Easy four mile afternoon run Downtown (10:00).

Saturday - Twelve mile long run out to Sullivan's Island and back to the Old Village. First mile was a slow warm up, then four quick miles at half marathon pace (8:24). Slowed down for five miles coming back (my knee was hurting). Then ran two fast miles (8:30) to end the run.

Total for the week = 44 miles

That's about it for the week.  The heat is still killing me, the track workout was killer, the long run was nice, and I was fortunate enough to meet the nastiest gas station attendant in the entire world.  Not a bad week...

Oh, who else uses Daily Mile?  I love that site! 

Training in the Heat

This heat is killing me!  I thought the heat was fine for the first thirty straight days of above 90 degree temps, but now its getting old...

I have been reading a lot about hydration (before, during and after running).  There are a ton of articles out there that have suggestions that range from drinking salt in slurppees to eating frozen fruit after a workout.

- "Take time to hydrate"
- "The truth about Hydration in the heat"
- "What do you mean when you talk about hydrating"

My plan is pretty simple:

- I drink a lot of water before I run
- I drink sports drinks during my run (I add gels and salt pills if the run is more than 6 miles)
- I drink low fat chocolate milk after my run

What ever you do, have a plan.  Don't wait until you are at six mile on a ninety degree day and start thinking about what you need to do to get or stay hydrated.

Training Recap:

Saturday - I ran a 12 mile long run.  First four miles were fast (9:30); next four miles were slower (9:50); and then I pushed the last four up to marathon pace (8:50).
Sunday - Rest day.
Monday - Five mile recovery run (9:45).
Tuesday - Track Workout: 1x800 warm up, drills, 4x200 (:49 - 100 recovery), 4x300 (1:12 - 200 recovery), 4x400 (1:39 - 300 recovery), 1x1200 cool down.
Wednesday - Bridge repeats (ran to the top of the Cooper River Bridge and ran repeats between the spans - 8:40 average)
Thursday - I was supposed to run a seven mile tempo run, but I felt like crap and made it a rest day...

As always, please remember that I am not a certified trainer, doctor, nurse, expert or anybody else qualified to tell you what to do...

Post Ultra Recovery Recap

Recovering from a race is just as important as the months of training you put in before the event.

As I had never run a twelve hour race or fifty miles, I was extra cautious on this recovery.  I took it slow and worked my mileage back up.  My legs were really wiped out on my first few recovery runs and my body was screaming at me on my first long run.  After the first week though, my legs started to feel normal and I was temped to ramp up my mileage and start adding double running days.  It was hard, but I stayed with my plan and took the time to let my legs recover:

Week 1
July 4- 50.5 miles - the race
July 5 - rest
July 6 - rest
July 7 - very slow 4 mile recovery run
July 8 - very slow 4 mile recovery run
July 9 - very slow 4 mile recovery run
July 10 - 10 mile long run (slow pace) - my legs were really dead for this run
Total = 22 (not counting the race)

Week 2
July 11 - rest
July 12 - very slow 4 mile recovery run
July 13 - 5k race (part of a series) - just fast enough to stretch the legs
July 14 - 5 mile interval run
July 15 - 7 mile bridge (tempo) run
July 16 - rest
July 17 - 10 mile long run (felt pretty good)
Total = 29 miles

Week 3
July 18 - rest
July 19 - very slow 4 mile recovery run
July 20 - track workout
July 21 - 5.5 mile bridge run
July 22 - 6 mile steady state run
July 23 - 6 mile steady state run
July 24 - 14 mile long run
Total = 42 miles

Other than the heat and humidity I am dealing with, my body feels great.  I am planning on adding some second runs on a few days next week and will gradually have my mileage back to pre race totals.

There are a ton of web sites with recovery plans for marathons. The most important thing is to have a plan before the race.  This will keep you focused and get you ready for your next race.  

Recap for the Week (May 7, 2010)

Just a quick recap for the week.

I took it easy this week to recover from running the Palmetto 200 and to get ready for the Hell Hole Swamp 10k.

Sunday - rest day
Monday - four miles (9:53) recovery run
Tuesday - five miles (9:21) steady state run
Wednesday - five miles (8:27) supposed to be an easy run, but turned into a tempo run...
Thursday - rest day
Friday - track workout: 1x800 warm up, drills, 3x400 (10k pace), 3x800 (10k pace), 1x800 cool down

Recap of the Hell Hole Swamp 10k to come soon...

Is All that Running Worth it???

This is my last weekend before the race next week and I am in full taper mode.

I ran seven miles on Saturday morning.  I was not looking for a fast pace, but got one anyway...  We stayed at close to 8:00 pace the whole way, except for the way up the Copper River Bridge (9:20) and I had a sub 8:00 on the way back down.  My legs felt really tight and I am hoping this is still from my traveling last week.

I coached my son's soccer team from 11:00am to 12:00pm and then ran four and a half miles from the field back to my house (9:15).  It was warm, but I felt good (and it was cool that my family was there to see me off and greet me when I got home).

Today I rested (kind of)...

I did go for a hike and kicked the soccer ball around with my son (and took care of my sick wife), but no running.

The trail my son and I hiked, Patriots Point Trail, was really nice and I am going to incorporate it into some of my runs after this week.  I think it was about one and a half miles long, shaded and came out on the Charleston Harbor.  It was right behind where my son plays soccer (I had no idea it was even there).  I wonder how many more jewels like this are waiting to be discovered.

Oh, if you ever wondered "is all that running worth it?".  To be able to do this kind of stuff with my son, its way more than just "worth it"...

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.

Sunday - Track workout with my son and his buddy.

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.

www.active.com/donate/SemperFiFund10/peytonsmarathon

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...

http://www.mooreonrunning.com/

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...

Not Running

Starving yourself is not a good way to deal with not being able to run, but that is exactly what I have been doing (except for frozen grapes - I love frozen grapes)...

I did do a ton of ab workouts these past three days, but have not been able to get out and run (see prior post).  I am going nuts!  I had no idea I would go crazy like this just because I missed a few days of running.

I am planning on two runs tomorrow.  Eight miles at lunch and six miles at my son's track practice (PM).  I should be able to get another two runs in on Wednesday and Thursday nights.  I am going to bring my son to the track on Friday so I can get my pace set for my 8k on Saturday.

Gotta go eat some frozen grapes...

www.mooreonrunning.com

Two Very Different Bridge Runs...

Sunday was a rest day, so of course I ran the Bridge with my son...

All I really wanted to do on Sunday was sleep. But the life of a six year old boy's dad is not that restful. I was hoping that Peyton had forgotten all about wanting to run the Bridge. I was thinking that the cold weather would make him want to just stay inside. No such luck.

At 10:00am we were bundled up and heading out the door for a run over the Cooper River Bridge.

Now, you may be asking yourself why would a six year old even care about running over the Bridge on a Sunday morning. First, he is as crazy as his dad! Second, he has a running goal (a big one).

He tracks his running on a chart that has squares on it and every time he runs half a mile he gets to color in half of the square. When he is finished with all of his squares he will have completed 26.2 miles (his own marathon!). He actually wrote at school that his New Year's Resolution was to run one mile every week (he has not broken that resolution yet).

The Bridge is one mile up and one mile down. The wind was really blowing hard and it was cold! He ran about half way up without stopping (I was very impressed). He saw a group of tourist ahead of us and wanted to beat them to the top so he walked for a little while and ran the rest of the way to the top (13 minutes!).

We hung out on the top and looked out on the Charleston Harbor, the Yorktown aircraft carrier and Fort Sumter. It really is beautiful. The group of tourist showed up and I got them to take a picture of us with my cell phone.

We headed back down -Peyton ran about half way, walked a few seconds and then ran the rest of the way (9 minute mile!!!). That was crazy! He was so excited.

We went home and hung out until Cub Scout time and went over to Fort Moultrie on Sullivan's Island. He wanted me to point out all the "rivers" I ran through the day before (he laughed a lot).

Today was another run up the Cooper River Bridge, but I was on my own this time (much more fun with Peyton). I ran eight miles from my office and back. The view was still beautiful, I just didn't stay as long...

http://www.mooreonrunning.com/

Workout Recap 1-20-2010

Not sure I can top the Saturday night run in the rain, but I have had some good workouts this week.

Sunday I went for a six mile run over the Ben Sawyer Bridge to Sullivan's Island.  The sun was setting as I crossed the bridge.  On my way back I stopped for a few seconds and just took in the beauty.  The clouds looked like they were exploding.  It was such a cool site.

Monday morning I got up and went to Boot Camp.  Crazy workout!  We ran across the street to the parking garage (because the huge gym and roof would not do for the Marines).  We split up into ability groups and ran up eight floors.  On the top level, our group broke into two groups.  One group ran clockwise and the other ran counter clockwise (one circle inside the other).  When one group stopped to do exercises (mostly abs) the other group ran.  We switched every other minute.  Then we would run down the stairs and back up the stairs.  We did this for the entire workout (my abs are still hurting).

Monday afternoon I went for a six mile run in the Old Village to the Old Pitt Street Pier.  That place is so incredible.  When I got to the turnaround spot I looked to my left and saw the Ben Sawyer Bridge and on the right I saw the Cooper River Bridge.  They seemed so far away, but I had run on both of them the last two days.  My legs were pretty tired from the morning workout so I took it easy on this run.

Tuesday I rested.

Wednesday morning I did a group run.  I signed up for the Palmetto200 (a 200 mile relay in South Carolina from Columbia to Folly Beach).  We have two groups of twelve runners and are going to be doing a lot of group runs.  I am really excited about the training and this crazy race.  Anyway, it seemed like there were over thirty people on this run.  We started as a large group and then broke up into three ability groups (there were eleven people in my group).  The run was five miles.  The first mile was a slow warm up.  The middle three miles were speed play.  One runner would pick an end point ahead and we would sprint to that spot.  We would then run at a recovery pace and the next runner would pick a spot and we would sprint to it and then recover.  This went on for the entire three miles.  We then finished with a one mile cool down.  I loved this run.  It was the first time I had done it and it was very different than a long distance run, a steady run or a tempo run.  Just what I needed to break up the typical training.

Seventeen miles and a Boot Camp, not bad for the first part of the week.

www.mooreonrunning.com

Why does resting suck so bad?

Not sure when I hurt my left knee, but it hurts like hell!

Thursday I went to Boot Camp and part of the workout was doing duck walks on the track.  I am pretty sure this was the cause of my knee injury.  Not a bad exercise for someone who is twenty one years old, but this old guy is never doing them again.

I got up the next day and felt fine.  I met up with a group of runners for an inside track workout.  Six times around the track equals a mile and we were doing lap repeats with one lap rest.  After a half mile warm up we started the repeats.  I was running with a friend of mine (Michael).  We ran 1:02 - 1:04 each lap (6:12-6:24 mile pace).  We did 10 repeats and then ran a half mile cool down.

I was feeling great after the track workout, but had to drive two hours for a meeting that morning.  When I was driving back, I felt some pain on the outside of my left knee.  It was actually sore to the touch.  I got home and was really hurting.  I took some Advil and started icing my knee.  I did this for several hours.

I was going to get up in the morning and run my long run with the Charleston Running Club, but my knee was hurting all night.  I had to stand most of the day and by Saturday night I was really in pain.  I took more Advil and iced my knee some more.

My knee was feeling a little better on Sunday.  My son wanted to go to the track so we went out and ran one mile.  We played football and soccer while we were there as well (that could be an entire blog post).  Later, I got in the hot tub for a while and tried to stretch out my leg.  It started to feel a lot better.

I was still sore on Monday so I skipped Boot Camp and my afternoon six mile run.  All of this "rest" was making me a very grumpy guy.  I was not feeling good about missing all of these workouts.  I was also completely stressed about my future (who am I if I am not a former fat guy that runs?).

By Monday night my knee was feeling much better.  Funny how rest can do that...

I went to Boot Camp on Tuesday morning, but was not too happy to find out that we were going to be doing our Physical Fitness Test (PFT).  I warmed up and did the push up and crunches.  I went to the track and decided I would take it easy on the one mile run.  I ran it in 7:20 (about one minute slower than my last test).  I was a little bummed about it, but I figure I can crush it at the end of this Boot Camp session.  Better than wrecking my knee for a one mile run.

That afternoon I went for a five mile run.  I tried to keep a steady pace and just have fun while taking it easy on my knee (9:09, 8:59, 9:19, 9:00, 9:18). My knee felt a little tight, but there was no pain.

Yesterday afternoon I went for a six mile run (9:13, 8:52, 8:58, 8:56, 8:35, 9:10).  This was as close to a tempo run as I was going to do this week.  My knee felt fine and I felt awesome after the run.

I am going to listen to my body and take it easy for the rest of the week.  Skinny guys will never understand how hard it is for fat guys (or former fat guys) to take a day off.  Its very hard to differentiate excuses from a real need to rest.  You see how far you have come and you know what it took to get to that point...

http://www.mooreonrunning.com/

The Marine Captain's Cone

Most of this month I have devoted to recovering from the marathon.  I think I am as recovered as possible and ready to start doing more tempo runs.  I am also ready to get back on the track and increase my long runs.

I am running the Charleston Turkey Day 5k in the morning.  This will be the first 5k I have run in a while.  Not sure what kind of time I will run, but it should be fun.  Here is a list of my last few days before the race.  

November 18 - Ran 6 miles (9:42, 7:41, 9:35, 9:37, 9:30, 10:02 )
November 19 - Boot Camp
November 20 - Ran 6 miles (9:10, 7:47, 8:59, 9:19, 9:05, 9:03, 9:08)
November 21 - Ran 8 miles (10:24, 9:38, 9:11, 9:50, 9:50, 9:23, 9:25, 9:30)
November 22 - Rest
November 23 - Boot Camp
November 24 - Boot Camp
November 25 - Rest

On the 24th I went to Boot Camp and there was a Marine Captain that came out to lead our workout for the morning.  He was pretty intense when he walked in.  He was holding a traffic cone in one hand and yelled at all of us, "This is my cone, you will not touch my cone unless I tell you to touch my cone!".  He then walked across the gym and placed the traffic cone in the corner.  We of course yell, "Yes Sir!".

There were about one hundred grown men and women standing there with confused looks on their faces (including me).  We had already stretched and warmed up so he went right into his workout (mainly core building for an hour).  As he walked around the gym he started pointing people out, "You call that a plank? Go touch my cone!!!".  "Get your butt out of the air!  Go touch my cone!!!".  The person would have to jump up, run to the cone and touch it.

You can imagine that we were all doing our best to keep a straight face.  My stomach was already hurting from all the abdominal exercises, but now I was really hurting every time he would yell at someone to go touch his cone.  This went on for the whole hour.

I thought the workout was a little easy while I was doing it, but this morning I could feel it.  The Marine Captain never cracked a smile during the workout.  I have no idea how he did it, but it sure made for a fun workout.

I'm back...

It's been a while...

I have not been updating my blog each day as I did when I was training for the Marine Corps Marathon. Not sure why, but maybe I just needed a little break.

I did take it easy for a few days after the race. I have kept my runs to not more than six miles and have tried to run at an easy pace, but I am itching to get back in the game.

So here is a recap of what I did after the race:

October 25th - ran the Marine Corps Marathon

October 26th - walked around DC and visited the Zoo - did you know that the zoo is on a hill? Well, after running a marathon it felt like I was climbing a mountain! My son had no mercy.

October 27th - walked all over DC - my six year old son really has no idea how much pain I went through so he could see the Air and Space Museum and the Natural History Museum (twice!)...

October 28th - drove back home - rest!

October 29th - rest

October 30th - rest

October 31st - ran 6 miles (9:45, 9:17, 9:43, 9:34, 9:41, 9:35) - I ran by feel and did not look at my watch until I got back.

November 1st - ran 4 miles (9:41, 9:30, 9:32, 9:16)

November 2nd - first day back to Boot Camp

November 3rd - Boot Camp

November 4th - rest

November 5th - Boot Camp in the morning and then ran 4 miles in the afternoon (9:48, 9:53, 9:33, 9:41)

November 6th - rest - it was my birthday...

November 7th - ran six miles (9:39, 9:15, 9:05, 9:09, 9:13, 9:26)

November 8th - ran 4 miles on the track - mostly 200's and 400's with my son

November 9th - ran 6 miles (9:53, 9:19, 9:42, 9:27, 8:56, 9:11)

November 10th - Boot Camp

November 11th - Boot Camp

November 12th - I ran the James Island County Park Holiday Lights Two Mile Run with my son and we did it in 32:15 (he said he beat me by 2 seconds though)...

November 13th - ran 6 miles (9:18, 8:46, 9:35, 9:20, 8:35, 9:27)

November 14th - rest

November 15th - ran 6 miles (9:21, 9:39, 9:32, 9:05, 9:25, 8:52)

November 16th - Boot Camp

November 17th - rest

So that's it! I have been running easy and trying to recover and still get in some miles. I have also been reading Bart Yasso's book and I love it! What an amazing story.

What now? I am planning on running the Charleston Turkey Day 5k on Thanksgiving and then trying to figure out my race schedule after that.

A group that I run with wants to do the Palmetto200 (a 200 mile relay from Columbia, SC, to Folly Beach, SC). I am really excited about doing it next year.

The biggest thing I am planning next year is a marathon on my 40th birthday! The Monumental Marathon in Indianapolis is on November 6, 2010 and I am going to break four hours!

I have a sister that lives in Indianapolis and most of my family lives in Kentucky, so I have asked all of them to run or walk that day to help me celebrate. How cool will it be if all four of my sister run on that day?

I am rested and ready to go, should be a fun year!

www.mooreonruning.com

Rest Day - 6-7-09

This was truly a rest day.  No yard work and no running.  I slept in and watched TV (Prefontaine Classic on NBC).

I did shoot the basketball with my son for a little while.  It was a great day for rest - rainy and hot.

Now I am ready for another week of some serious running.

Rest Day - 5-31-09

Rest Day... a day of rest...

Played with my son...
Mowed the lawn...
Cleared brush in the back yard...
Went to the dog park...
Went swimming at the gym (with my son)...

Does this really count as a rest day???

Rest Day - 5-28-09

I took an extra rest day this week. I had already put in my two six mile runs and my five mile tempo run so I decided to take a day off to get ready for the 5k on Saturday.

I am looking forward to the track workout in the morning. It feels like I am getting faster or at least I am able to go faster for longer distances.

I have never run a race on the beach and I never go on the group runs on the beach, so I have no idea how I will do on Saturday.

Rest Day - 5-24-09

Perfect Rest Day - rain, rain and more rain...

Rest - 5-18-09

This is not my usual rest day, but I had a trip to Columbia today and just could not get a run or Bootcamp in. I did do an ab workout this morning so I don't feel to0 guilty...