When you gotta go...

...you gotta go. So, where will the 39,000 entrants to the NY City Marathon go pee this Sunday? In one of 2,250 porto potties set up for the race. See the NY Times article.

Just the Facts:

• 2,250 Porto potties (1 potty for every 17.3 participants)
• 11,250 gallons of blue
• 101250 gallons of additional capacity (about 1/6th of an Olympic-size pool...go Michael Phelps)
• 39,000 nervous, hydrated runners with questionable tummies
• 1 rich porto potty vendor!

Speed Workout

It was a beautiful morning. The temp was right and the sunrise which unfolded during my half mile repeats was spectacular..it also put me on notice that the forecast for my Saturday run is rain and wind. Cool!

The halves, however, were lack luster. They started with my left quad yelling at me as I took my first step into the first half...great. It loosened up and I continued to gut out five mediocre halves. I wanted to do six, but the quad got chatty on the fifth interval and I asked myself, rhetorically, "What's more important, the sixth half or the CIM?" 

Notes from the Hamster Wheel:

• All of you marathoners in training need to go home and give your significant other a hug, flowers, wine. Remember, as this NY Times article calls out, they're in it too.
• Apparently, Nike feels the fastest runner DOESN'T always win. This article from SF Gate explains what happened to the "winner" of the Nike women's marathon in San Francisco a couple of weeks ago. 
• Wanna get a look at what your pace could be for the CIM based on some of those fun runs you've put in? Head to the Race Time Predictor ...if you dare. :-)
• Also, here's a great pace calculator from Cool Runnings . I use it all the time.

Back to the wheel.

Land Park...Austin 5

My calves were a little tight this morning so I decided to push my speed workout to Thursday in favor of a recovery run...I really don't want a visit from the injury fairy this late in training. 

So, I get to the park and along comes Austin. He was running so fast, I swear he skidded for 30 feet before he got down to my pace. I feel old. :-) I sped up to about 6:45 pace and he slowed to meet me. He's insanely talented, but he's never run a marathon before. He has a lot of anxiety about the CIM. So we talked mostly about race strategy. Okay, I know half of the readers just shot coffee out their nose when laughing at that last statement. Ha ha, I get it. I'm probably the LAST person to give him running advice (FYI, his last 22 mile long run averaged between 5:21 and 5:24 mins/mi), but I have run more than a few marathons and I'm very familiar with the whims of the CIM, so we chatted. He's going to run the Apple Hill Harvest run as his first Sacramento area race. I predict he'll win...by a large margin.

So much for a "recovery" run.

Four Bridges Half 2008

The Four Bridges half was today and, all things considered, I am pretty pleased with the results. I picked up Joe a little later this morning than I should have...I was running late...again! Anyhow, we both lamented being more than a little stiff from our work at the school Halloween event the night before. Joe's children attend the same school as mine. He and I helped out the the fourth grade and wound up running around herding fourth graders for almost three hours. We both agreed that the day before the CIM we're going to be velcroed to a couch. 

We made good time getting up to the start at the Folsom Community Center and, through sheer dumb luck, we pick up Rob as Andi dropped him off as well. We found ourselves at the start with about 10 minutes to spare and enjoyed the people watching. Our favorites were the two guys dressed up as Nacho Libre (no joke). The gun went off and we found ourselves thundering down Natoma with the rest of the herd in the first wave.

About the run. The Four Bridges half starts out fast, going downhill for the first mile. It meanders on the bike trail with rolling hills for the next five miles along Lake Natoma before a serious uphill between miles 6 and 7 as the route hits Hazel and then picks up the bike trail again on the other side of the lake. There's another hill at mile 8 and then the course levels for miles 9 and 10. Mile 11 starts with a a$$-kicking climb and then levels out until you cross the old Folsom foot bridge and climb, climb, climb for the last half mile...what a way to finish!!!

I started out too fast (6:39) but I wanted to get ahead of the herd and attributed the speed to the decline. I didn't feel so hot for miles 3 - 7 (go figure), but found another gear for miles 8 - 11. Despite my new gear, Joe caught me at about mile 9 and we ran until the hill at 11 where Joe (who is apparently immune to the effects of gravity) bounded away from this mortal. I was still passing people, but not like Joe. 

When all was said and done, I finished at 1:33:34, about seven seconds slower than Cowtown. Given the course is tougher than Cowtown and the events of the night before, I felt lucky that I finished where I did. Good run.

Roll Call:

1. Joe "Mountain Goat" Cress - 1:32:53. Well off his best finish, but a great run considering how little he's trained.
2. The Hamster - 1:33:34. Not my best ever, but it is my best Four Bridges time by over five minutes.
3. Rob Saint Evens - 1:41:17. He would have broken 1:40, but he had to stop, remove his shoe, and take off the tape that, instead of protecting his blister, made his toe bleed. Ew!! It was also a PR by more than 8 minutes for Rob. Nice.

Notes: 

• Aid stations were well supported, but quiet as a grave. I've never seen people so quiet on a run; the spectators too...with the exception of Andi. At one point Rob was running through an aid station and jokingly asked them to, "...keep it down." I don't think they got it. 
  
• The lemonade offered by Tahoe Joe's at the finish REALLY hit the spot.
• The course was warm for this time of year and the second half of the run is very exposed. Need sunscreen next year. I DON'T need to work on a tan in October!! For that matter, ever.
• I need to work on some strength before the CIM. In addition to the new speed workouts...great.

The Real World 5K

I've long thought that age divisions are not the truest measure of ones ability. Sure, we lose a step as we age and a 50+ runner will be hard pressed to compete with a 20-something runner. I get it. But, the experience gained from 39+ years on this rock (a blink) gives me the following insight: the biggest predictors of one's personal performance are factors of everyday life. In other words, how much crap we have on our plate and where running falls as a priority. How high a priority can running be in my life when I have two wonderful daughters (and everything that comes from being a school volunteer, piano and gymnastics lessons, etc.), a girlfriend (who has two wonderful daughters), and a full-time job which all take precedence OVER running? I've always wanted to organize a run called the "Real World 5K" where we scrap traditional age divisions in favor some other mechanism. What dredges this thought up is a post on Scott Dunlap's blog. See what you think...

Runs this week...

...sucked. :-)

I ran halves on Tuesday which ranged from 3:00 - 3:09 (I cramped on that one and must admit embarrassment at cramping while running a 6 min/mi half).

I wanted to run seven or eight on Thursday, but woke with a huge headache (no, I didn't drink on Wednesday night). So, I ran five and it felt like driving a car with the parking brake on. I couldn't crack 8 min/mi no matter how much effort I added.

The rest of the week, I've felt a little lethargic. I think I'm fighting a bug.

Of course, this all bodes well for the Four Bridges half this week.

Saturday 18 - Great Day, Lots of People

I only have time for a quick post today. Saturday featured the best running weather I've seen this year: mostly cloudy, cool, and slightly breezy. It also featured a million runners on the AR Parkway. We saw hordes of SacFit runners, my mom's crew (the Golden Girls), Austin (AKA Wheels), and everything in between. 

Rob and I got in 18 at about 8 mins/mi (yes, I forgot my watch again) and it was high quality...for the most part. I guess actually ran two separate runs: 17 3/4 miles and a 1/4 mile cool down. Sadly, with a 1/4 mile to go, I felt the urgent need to inspect the conditions of the men's restroom at the Campus Commons Golf Course...everything was in working order. 

Next up: another "speed" workout at the CK McClatchy track tomorrow morning.

Five Plus Strides

I got in five this morning and it felt good. I thought I'd still feel the effects of my inaugural speed workout but, much to my surprise, my legs felt fresh and ready to go. 

My pace was much faster than my anticipated marathon pace of 7:37 and, for the first time since I started training for the CIM, the pace felt easy. Of course, feeling easy for five and feeling easy for 26.2 are WORLDS apart, but I'll take the small victory. 

In addition to "speed" workouts, I've added strides to the end of my runs (again, in an effort to draw out every last morsel of speed). I finished the run and tacked on a paltry four sprints. My goal was not to yard sale in the middle of the street in front of my neighbors. Mission accomplished.

Planning on another 18 this weekend and then Four Bridges next weekend.

"Speed" Workout

Okay, I've been remiss in posting my runs. Here's a quick catch-up: fanned my run last Thursday...bad hamster; ran a high quality 18 on Saturday...good hamster.

And now to today's workout. My recipe for a "decent" marathon in December calls for long runs (check), training for more than the six weeks leading up to the CIM (check), a "fast" Cowtown half (check), a faster 4 Bridges half (pending), and...gulp...speed workouts. So I bit the bullet and ran five x 800 today with a 200 recovery. My 800 times varied from a pedestrian 3:03 to a glacial 3:09. It's apparent that I needed to introduce speed workouts earlier in the training regimine. It's been so, so, so long since I've pushed my pace with a speed workout that I swear my legs forgot how to do it. The first three 800s felt awkard at best. The final two felt better, though far from good. I plan to keep up the Teusday 800s; I definately need them.

Observations

• It was downright chilly this morning. My guess is the temp started with a 4 today. My covers had a strangle hold on me but, once I broke free and got into the morning air, it felt great.
  
• The 405 gets an "F" for track workouts! The "Lap" button beeped, but failed to register the lap. So I did what anyone would do; I pressed the button again <beep> and again <beep> and again <beep>. Screw it! After more failed attempts than I care to admit, I resorted to checking my time at the beginning and end of each 800 and doing the math.
  

Back to work...

Land Park 4

I woke up this morning with tight calves and too much on my mind, so I decided to slip out for a quick pre-dawn 4 to ease both. At least the calves loosened up.

Cowtown Half Marathon 2008

The Hamster lined up this morning unsure of the performance to unfold over the next 13.1 miles. In order to understand fully my uncertainty, we have to get into the "way back" machine and travel to yesterday morning. Hammy went to the Big Crush in the Amador foothills. Basically, you purchase a ticket for $30 and get a wine glass you can use at almost any winery in Amador. I was the DD, so I dumped a whole heck of a lotta wine. Luckily for me, most of it was marginal at best. I was really disappointed by the quality of the wine I was tasting. The best part of the afternoon was at the last winery "R", they had the best wine, vegetarian soup, and a component aroma test. They added herbs/flavors to 26 glasses of wine and you had to see how many you could guess correctly: soy sauce, olive, dill, cherry, strawberry, etc. I got 19 of 25. Not good, not bad. So, after wine, I enjoyed an alfredo pasta dinner and a little too much dessert: apple crisp and smore brownies.  Yummm! I woke this AM with my tummy talking to me. Why is it that tummies never have anything nice to say? Groan.

Okay, now you know what I did yesterday and why I was nervous about the run. I wanted 1:35 (7:15/mi) as a finish time and got out of the gates at about 7:10 per mile and, sure enough, visited a potty at about mile 4. That tends to kill one's average pace because the clock doesn't stop just because you're in the potty, wouldn't that be nice? Nuts. I got out and caught back up with the 3:10 pace group and, after a 9 minute mile got back to 7:05/mi pace. The tummy still was not 100% but I wasn't about to get off the course again. Short story long, I came in at 1:33:30 (or about there), 7:08/mi pace. I'm pleased.

Notes and observations:

• The porto potty at mile 4 was very well kept. :-)
• The Cowtown half is very, very well supported: the water stops are plentiful and easily accessed, traffic control is great, and the organizers (Rich Hanna) are very organized. I give this run high marks!!!!
• Way to go Carlos! I almost saw Carlos' backside as he galloped away from me at the start and, other than the turn-around in Miller Park, I never saw him again. I think he came in at 1:30 or less. Nice wheels.
• Thanks to Abby for watching my Team Chaos so I could run. And also for herding them to the finish.
• Thanks to my girls for getting up early and getting ready quickly.
• Thanks to my parents for cheering me on.
• Thanks to the Fox and Goose for some GREAT post-run food! (we were going to go to Tower, but the line was insane and they don't do anything fast).
• Thanks to Greg for running in with me.

I'll post some actual times after Cowtown posts them.

The Older I Get...

...The faster I was. :-) I set out to piece together my running history tonight. My initial desire was to see how my performances from Cowtown and Four Bridges served as indicators for my CIM performance. In for a penny...I figured I'd try to piece together a complete history of races run over the last 11 years. Groan! What a pain!!!! I couldn't find a lot of my runs: Race for the Cure, Run to Feed the Hungry, the Tower to Tower Half, etc. Then I stumbled across this site. Holy COW! I found a nearly complete listing of all local runs. It was a stroll down memory lane. One I encourage anyone who's run a race in the Sacramento area to take. The only gaps were my Cowtown times (which I had already) and the Crater Lake Rim Marathon.

See you at Cowtown this Sunday...hopefully dry.

Land Park 5

The morning was again unseasonably warm (67 degrees) and humid too. I ran without a watch today because I felt like I needed a day away from the GPS taskmaster. Today was not about keeping up with a "virtual partner" or tempo, it was about clearing the mind: which didn't happen. 

The weekend is the Cowtown half marathon for me. I like using it and the Four Bridges half as litmus tests for the CIM. I always hope my time at Four Bridges improves on the mark established at Cowtown (even though Four Bridges is a more difficult run). If I have a chance at sub 3:20 for the CIM, I'll need to go sub 1:35:00 (7:15 mins/mi) at one, if not both, of these runs. We'll see.

Eric's links

• Pace Calculator: I'm always trying to figure out pace and distance for the runs I have planned. I like the Cool Runnings Pace Calculator and have spent WAY too much time on the site figuring out the impact of subtle changes of pace on the overall marathon time.
• What's Your VDOT?: I'm going to use the Cowtown and Four Bridges to establish my VDOT and shape my training plan for the final month before CIM. Don't know what I'm talking about? Check out the article on Runners World (48 would be nice).

Now get back to work!