Chapter 8: Halfway There!
More Miles, More Traveling
Post-Week Thoughts / Bottom Line Up Front (BLUF):
This was Week 8 of training that showcased the most miles I’ve done so far at 40-miles. Some runs were better than others, but all the miles were ran. Sometimes I had to split up a run into a morning effort and an evening effort. Sometimes work requirements interrupted my plan and traveling to another state messed with my circadian rhythm and my sleep patterns.
Discipline wins the day. Motivation will fail you, it is fleeting and unreliable. With Discipline you have the tenacity to do what must be done, regardless of how you feel about it.
I’m starting to see physical, measurable, empirical changes. My heart rate is staying pretty low on my easy runs. An easy run now has my heart rate in the 120’s-130’s while the exact same pace/distance 9 weeks ago had my heart rate at 145bpm+.
I’ve had to adjust the size of my running vest to fit more snug! This may seem like a trivial little thing, but last July I remember wanting to run with my vest and it BARELY fucking fit. I really had to suck it in and had all of the straps stretched out. I remember being confused, so I looked at the vest. Yup, it’s a men’s XL! It’s not a vest problem, I’m just fat.
Well, fast forward to Week 8 and my clothes are fitting better, my running vest and belt needed to be tightened up. My heart rate, blood pressure and A1C are all down.
I’m excited to see what the next 8 weeks brings! I hope you follow along in my journey and if you’re reading this you can get in a run with me!
There are a few things I’ve done this Marathon training cycle that are absolute game-changers.
I hired Coach Amy Brown! Besides being a multi-time Boston Qualifier and overall badass at running, she’s smart, qualified, reactive and cares. When you get a coach / leader who cares, things are just different. She’s not simply going through the motions of looking at my workout numbers and then just programing my runs. She provides valuable insights into training, nutrition, running, racing and developing the attack plan needed to reach goals.
With hiring a coach, I don’t have to plan my own training or stress if it’s sufficient or analyze the results to adjust training. It is freeing to simply do the work and whatever coach programs gets done to my best ability. This has reduced anxiety and freed up time. It makes my running better.
I’ve really dedicated time and discipline to my nutrition and running the miles. I’m not “cheating” at night or justifying eating that donut or eating more because I ran a long run. I’ve spent 25 years trying to out-run a bad diet and it almost resulted in Diabetes! Those days are over. I’ve been using the phone app LoseIt to track every bite of food I eat. For me, this helps significantly. Numbers in, numbers out. Seems simple to me.
Keep running fun. I’ve accomplished this by running with friends, staying active with Clayton Area Runners. Having a supportive community of like minded people really helps. More than I can sufficiently capture in words.
Sunday: 9.10.2023 (Day 50 of 112): Easy Run / Long Run
My weekly schedule of long runs on Saturday’s was disrupted by the 5K race yesterday, but it’s alright as it’s a small adjustment when it raises funds for a great program that helps kids and families in need. Most of the club had gotten their long run in on Saturday, so I wasn’t expecting much company for this run.
There was an open invite for the entire club for an alibi-run on Sunday morning for long run. Up until 0600 there was going to be three of us. Chrissy was going for 14-miles as well, at the same pace as me and Kristin said she’d show up on her bike, given her current knee issue that’s preventing her from running.
The morning’s are staying dark longer and I got to the trail at 6:15am, a glance down at my phone and Chrissy has backed, but had a great excuse and would be logging her miles in later in the morning in her neighborhood. 0625 arrives and I’m the only vehicle in the dark, non-lit, wooded parking lot. It’s a ghost town. Looks like Kristin isn’t going to make it. This has now turned into a solo run.
Damnit. A 14-mile Solo Run!
I didn’t bring my headphones, as I was expecting to have a 14-mile conversation.
14-miles solo. I’ve done harder things. I’m getting my mind right and starting to get my gear ready when another car pulls into the parking lot. Honestly, I’m a little cautious as the car entered the parking lot, slowed down, isn’t going to a parking spot and seems suspicious.
The car parks somewhat nearby, I assume it must be someone not affiliated with the run club. A woman gets out and asks “Hey, are you with Clayton Area Runners?” and I’m a little surprised, but answer, “Yes, I sure am! Are you here to run?”
Just at the last minute a newer runner to the club showed up! This was Bridget’s first run with the club and I chuckle to myself because it’s nobody but me. She must think this is weird. I’m in a black jeep, in a dark, wooded parking lot by myself. However she was brave enough to get out and ask! I’m glad she did, because our pace goals were identical and the only difference was our mileage. I was going for 14 miles and she was going for 18.
We get started running and I soon realize Bridget may actually talk as much as me. This is going to make for an easy 7-miles!
As expected the miles tick away and we cross paths with a few other CAR runners on the trail walking and cycling. Mile after mile the time ticks away and we make it to my turn around of 7-miles. Running with friends is better. Even if you just met and aren’t really friends yet.
As we split ways I realize we didn’t take a pre-departure photo. I guess I was just too wrapped up in trying to figure out this 14-mile solo run, then a last minute change. I simply forgot.
On the way back I figure I might as well some type of picture.
The run itself was good. The weather wasn’t too hot, but it was at least 110% humidity. So humid just walking outside and water started to cling to your skin. The humidity was almost as thick as southern sausage gravy. I took some gu’s and other nutrition with me because I knew it’d be a rough one.
The miles were good and the conversation better. Here’s the splits:
10’44”|10’49”|10’49”|10’46”|10’31”|10’44”|10’52”
11’40”|11’22”|11’16”|11’43”|10’46”|11’28”|11’22”
Overall I busted time twice, but that was because I stopped to walk and refuel and another time to talk to a friend without stopping my watch. I’m not stressing it, it was a 14-mile Easy Run and I wasn’t out to set a PR.
14.0 Miles | Avg Pace: 11’05” | Avg HR: 135 | Best Mile: 10’31” | Feeling: Thankful
Monday: 9.11.2023 (Day 51 of 112): 9/11 Memorial Run (Shakeout Run)
To hold a memorial run on a Monday morning during the work week is tough to get participation. However this run club never ceases to amaze me and we had a great group of people show up to remember the attacks and honor the bravery of those who fought back and those who never made it out alive. A day to recognize the selfless service of our emergency services personnel and how they put their lives on the line to help their community.
We stopped by our local Fire Depart, EMS, Veteran’s Memorial and Police Station. We were fortunate enough to meet up with the Firefighters and EMS teams before they started their 9/11 memorial services. We got a good group picture, thanked them for their service and drove on.
All in all it was a great way to memorialize and remember the day.
1.25 Miles | Avg Pace: 13’30” | Avg HR: 105 | Best Mile: N/A | Feeling: Still Angry
Tuesday: 9.12.2023 (Day 52 of 112): Quality Run
The alarm was set for 4:30am, yet it was something I had no plan on hearing. My wife has a long day at work and there was no way I was going to wake her up early. I woke up naturally around 4am and made the choice to get going. I was tired, my legs didn’t want to move and all I really wanted to do was sip down a couple cappuccinos and relax. Maybe catch up on the news and get ready for the day, but then what would I have to blog about?
Becca is out for a while, so it was my turn to lead the Downtown at Dawn event, so thee was an obligation to be there. I was also expecting another 2-3 runners showing up as well.
I was groggy and tired on the way to the park, but got there in time and got the cones setup in time. Met up with Carla, Wendy and Jan and got in some stretches before we got started on the Quality Run.
What was supposed to happen:
1.5 mile warmup
9x 400m at 2:09 reps (8’39” pace) + 400m recovery jog
1.5mi cooldown.
What really happened:
1-mile warmup: 11’03”
8x 0.25mi + 0.20mi Recovery Jog.
2:13 | 2:05 | 2:02 | 2:04 | 2:05 | 2:01 | 2:01 | 2:00
0.5mi cooldown: 12’12”
Once I was running and breaking a sweat, I started to feel good. My effort pace wasn’t full on stepping it out but it was much faster than my easy runs. Crazy enough, on the 5K race on Saturday my overall average pace was 8’11” and on these efforts I was averaging about an 8’05” and felt I could easily have run a 5K at this pace.
I’m looking forward to the improvements over the next 5 weeks and where my training will be for the Tuna 200 relay race! I originally had an 8’30” average pace for that race, but I feel I may be closer to 8’00” when the day comes.
5.12 miles | Avg Pace: 10’23” | Avg HR: 125 | Best Mile: 9’39” | Feeling: Tired
Wednesday: 9.13.2023 (Day 53 of 112): Easy Run
Training for The Marathon is a serious commitment. It takes planning, sacrifice and a lot of effort. Yes, it takes running a lot of miles, stretching, eating, hydrating and more but it takes a lot of effort to properly plan and execute the training plan.
My Wednesday turned out to be a struggle. I was preparing for my work trip and had to get some last minute things done around the house, all while my mind was wrapped up with trying to figure out how to get in my 6-mile run in.
6-miles. That’s going to take me roughly an hour of running. Then add on to that driving to the trail, stretching, post-run stretching and driving home. This turns out to be a legit 90-minute ordeal at the least. Training for The Marathon takes time.
Time keeps marching on regardless of everything else. Time becomes more and more valuable the older you get. When you’re done you have all the time in the world, the more you live, the less time you have left to be with those you love and to do the things you love. Time is valuable and what you do with your time is a direct reflection of your priorities in life.
It’s not lost on me that so many runners in the club choose to run with the club. They choose to spend minutes, hours, days running. The reasons for this vary and are almost never identical, but the fact that people show up is an indication to what is important to them.
Doing good at the Richmond Marathon is important to me. I want to do well and I want to get faster and stronger. Losing weight, distancing myself from diabetes and seeking a long life that is self-sustained is the goal.
So it’s 6-miles on Wednesday. I can’t run this nonstop, so it’s going to get split up.
2-miles before the club run then 4-miles with Robert during the club run.
You know the deal, it’s Wednesday and that means 5K, but in this case it’s 6-miles.
Overall it was a good run with friends. The first two miles were completed with Robert and Leah. Leah is preparing for a half marathon in New York and it appears she’s going to absolutely crush it with a sub 2hr Half Marathon. Over the past year her running has improved significantly and she’s a familiar face at our run club events.
We got back with about 5 minutes to spare before the club stepped off for our run. We got in our group picture and then departed for our 4-miles.
Robert and Jon were moving a little faster than my plan so I fell in stride with Dave who is coming off of a 40-miler Ultra last weekend. I’ve logged hundreds of miles with Dave and he’s a source of wisdom, running experience and great friendship. Dave stuck with me until the 1.55mi turn around and he was turning back to finish a 5K. I can’t blame him, the man just ran 40-miles a few days ago! I’m just grateful for the 5K.
I head down the road for another 1-mile and behind me I hear some footsteps. I see Jan catching up to me and I get in a 1/4 mile with her. She’s going for 6 miles so her route keeps on going while I turn around. At the turn around I meetup with Dwayne and him and I finish the Wednesday route together.
The pace was conversational and relaxed, which both of us appreciated and agreed was just right. We finished out the run together, most of the club was already done and the only runner coming in behind us was Jan. It was a quick, short social afterwards because I had to fly the following morning.
Time is valuable. What you do in the time you have is a direct reflection of your priorities. Right now a priority in my life is to do well in the Richmond Marathon by doing the work that must be done and if at all possible with people I enjoy being around.
6.27 miles | Avg Pace: 10’30” | Avg HR: 133 | Best Mile: 9’38” | Feeling: Thankful
Thursday: 9.14.2023 (Day 54 of 112): Travel Day / Weight In Day
I think I’m obsessed. A man possessed with a desire to do the work required to complete this Marathon in under 4 hours.
How do I know I’m possessed. Here are some examples.
I was on Google at the airport looking for local running companies in Kansas.
Found the Manhattan Running Company and I could just make it to the store 20 minutes before closing.
I drove from the Airport, straight to the running store! I think I have a problem.
Talked up the employee, found the good running locations, what was safe and where runners go. Purchased a few items and made my way to the hotel.
Their run club meets up on Tuesday’s at 5:30pm. I may or may not make it.
Weigh in Day: Usually this is done on Friday mornings, but I won’t have a scale while I’m in Kansas, so I’m weight in on Thursday morning before I fly:
Week 8 Weigh in: 216.8 lbs. Make that a loss of -1.2 lbs from last week!
Starting Weight: 234.0 lbs (July 14th).
Overall Weight loss: 17.2lbs.
Friday: 9.15.2023 (Day 55 of 112): Quality Run
What the fuck is that sound?
Damn, it’s my phone alarm! Ok, I shut it off.
Fuck, where am I?!?
After stumbling through this unfamiliar room and almost falling on my face into the bathroom, I’ve found a light switch and the harshness of my reality kung-fu kicks me in the face. I’m in a hotel, in Kansas and it’s 4:30am and in 45 minutes I’ll be running hard.
Let me just be 100% honest with you. I absolutely did NOT want to run. I was tired after a long day of traveling and getting to bed later than expected. It was 4:30am and all I wanted to do was go to sleep. I could barely open my eyes to confront myself in the mirror.
Yet, in my mind was this constant, blaring sound like a train horn approaching.
GO RUUUUUUUUUUUUUUUUUUUUUUUUUUUNNN!
My friends in North Carolina were already at the Downtown at Dawn group run and doing the work. If they can do it, fuck it I can get out there and do it too.
I make the short drive to a local park with a 1-mile loop around it and get started.
What was supposed to happen: 7.5mile QUALITY RUN.
Rx: 1.5 mile warmup.
2x (2.25mi at 8’39” + 5min recovery jog)
1.5 mile cool down.
What really happened at 5:06am.
I almost lost my fucking socks again. That’s what happened. So I cut this workout in half. Be adaptable in your Marathon buildup. Life happens and adversity can come quick and in a hurry.
1.5 mile warmup: 10’39”
2.25 mile effort: 8’45” + 5 minute walk (0.25mi)
I literally felt like I couldn’t go any faster. The run felt difficult and I felt unprepared for this type of run. I called it after 4-miles and headed back to the hotel. I’ll have to make up for this lack of running later today in the evening.
After a full day of work, I went back to the same park to attempt this same exact workout again. This time after a day spent drinking water, getting in some decent nutrition and mental preparation.
I did this same workout just 13hours ago.
While not exactly as prescribed by Coach Brown, running twice in the same day helps with my upcoming Tuna200 race in October.
The track had a few more runners present even with the slight drizzle taking place. To me this felt almost perfect for running conditions, only if it was about 5deg cooler it would have been ideal.
To repeat myself, here’s the evening workout:
Rx: 1.5 mile warmup.
2.25mi at 8’39”
5 minute recovery jog
What really happened?
Well, I felt light on my feet and felt good on the track! Crazy how just 13hours ago I felt completely different. This evening my legs felt strong and my lungs felt smooth. So I stepped it out.
1.5 mile warmup at a 9’44” avg.
2.25 miles at 8’08” pace: Mile 1: 8’11” | Mile 2: 8’06” | Mile 0.25: 8’06”
Cool Down was only for 3min55sec where I had an avg pace of 10’57”.
8.13miles | Avg Pace: Variable | Avg HR: 135 | Best Mile: 8’03” | Feeling: Impressed
Saturday: 9.16.2023 (Day 56 of 112): Easy Run
It takes planning to properly execute the training plan for The Marathon. You need to ensure you have proper rest for the hard runs and the longs combined with appropriate nutrition and hydration. It’s an orchestrated life of decisions and actions that are aligned with your goals.
Today it was prescribed by Coach Brown to get in 3-miles Easy at a pace of 10’18”- 11’18” pace. The reality is these runs are no so much “pace-based”, as much as they are “easy” runs.
Working on the weekends is a reality I have to deal with and plan around. Saturday was supposed to be a short day and I would be on the site early and off site by 2pm. I figured since I was up early to be on the job site and off early, I could easily knock out a 5K in the afternoon. The temperatures were accommodating and Kansas is flat. I could get it done.
So I slept in a little, instead of being up at my normal 4:30am running call. Once on the job site, it’s clear that I won’t be able to run until later in the evening.
Be flexible.
But when you have goals, backed by tenacity and discipline, motivation to accomplish the run means nothing, only that it gets done!
So I laced up, synched the watch with the satellites and hit the pavement. I’m currently a Beta-Tester for COROS and their Turn-by-Turn directions on the Pace 2. So I figured I’d give this new feature a try on this run that had multiple turns on well established streets.
Unfortunately the turn-by-turn directions didn’t do shit and I ended up off course. Regardless I got in the 5K after some confusion at intersections. Even after slowing down at intersections to orient myself with my direction and the expected course corrections, I did pretty good.
So what really happened:
Mile 1: 10’04”
Mile 2: 9’31”
Mile 3: 10’26”
Mile 0.13: 10’04”
The run felt good and I felt ready for tomorrow’s long run of 16-miles. I got back to the hotel just before a severe thunderstorm blew through.
3.13 miles | Avg Pace: 10’00” | Avg HR: 128 | Best Mile: 9’23” | Feeling: Light in the feet.