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Archive for January, 2012

Nice workout.  Started out at 4mph for 5 minutes, went to 5mph until 2mi, went to 5.3 until 3mi, went to 6.0 until 4.7 miles or 55 minutes, went back to 5/4/3 at 60 minutes.  Total is 5.19 miles.

Feet are holding out well, even my socks!  I guess my running form doesn’t suffer from running sans shoes.  I did notice that faster running tends to push the impact point nearer to the heel, so I had to adjust it forward.

Good stuff.

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Course: 

This is a course which offers PRs if you are prepared for it.  Mostly flat with few overpasses and underpasses serving as uphills/downhills.  Started out at 42 deg F and ended at 70 deg F.  Good crowd support and ample drink stations.  No gel stations though.  Some bands on the course.  The police detail were very enthusiastic and supportive.

Summary:

I wasn’t prepared for this race given the slow nature of my runs in 2011.  Was surprised I was able to maintain 8-8:30 in the first 14 miles.  I backed off a lot, because it was natural for me to run sub-8s.

On the back-end, I backed off to slow running at 9-9:15 pace.  Still plenty left in the tank, but wasn’t prepared to push my cardio against a pace that I did not prepare for.  Yes, I’m no spring chicken.

I did fuel before the race and then after every 4 miles.  It worked out well.  Of course I ran out of gel after mile 16 and I refused to drink any Gatorade at the stations.  Was a little light-headed after mile 19 or so.

The course was mostly on surface streets with one section lined with tree cover.  Plenty of buildings and views of the concrete jungle, but it’s not something you care about on this course.  Yes, think PR and you can care less.

Anyway, I finished in 4:13 or so and happy for that effort.  I like the finish line setup; reminds me of Boston.  I know I will come back trained next time.

Final thoughts:

Very well-organized marathon.  HEB provided breakfast and snacks after.  Only thing I can pick on is that they ran out of biscuit for the biscuit and gravy meal. 🙂 Oh yeah, should hand out bottles of water at the finish instead of water in paper cups.

Thinking about how to train for next year so I bust out a new PR.  Stay tuned…

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Catching a connecting flight in Dallas to Houston tomorrow.  Not too narrow a gap, but all things could go to hell pretty quickly.  I’ll relax when I’m on the plane to IAH.  Anyway, meeting my brother there.  It’s going to be fun–54 degrees and overcast.  Perfect marathon weather!  Now to get some ZZZs to get to the airport in time…

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After many adjustments, I think I found the optimal settings for the spin bike.  Did one hour and did not have any issues.  The seat and pedals are working great.  I think I will mount a simple shelf on the aero bar so I can do some reading or have a place for my phone.

Spinning is actually good for running.  Makes the muscles more toned, and it adds to your endurance as well.

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Spin: 15 minutes

Getting used to the aero position

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Tried to do it slowly.  4 miles at 4mph.  So I finished in 1 hour.  My feet are fine.  Ran in Injinji socks which I think will not survive if I do this again.  Last 3 minutes I bumped it up to 5mph; it was easy.

I will get one of those Vibram shoes one of these days.  I guess it doesn’t matter much what I get.

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Yes, been out a while.  Life intervenes and all one can do is hold on.

I only really ran one marathon last year–the New York Marathon in November.  It was fun to run around Manhattan.

Spent 2011 training my significant other to run the NYM.  She did well, and we finished at the same time.  So we can easily call it “end-to-end coaching” from her first steps into the marathon world to her first finish ever.

I have slowed down a lot.  Speed was just not a priority during the year long training.  I am now resolved to bring it back up again, so am setting myself up for it.

I let go of my old and trusty treadmill in early 2011.  A few days ago, I purchased a Lifespan T1200i which is rated a best buy at the Treadmill Doctor site.  Perhaps I can write an evaluation piece here in a few days.  It’s been working great.

I also purchased a relatively cheap spin bike from Proform.  Had to replace the seat and pedals, but it is working great now.

For 2012, my goal is to return to my former form and regain my speed.  Stay tuned to see if I get it back.

Have a great day where you are!

 

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