100 Mile Month - Finished with a Bang!

At the start of the month I stated my goal of running 100 miles during the month of May. My long run this morning carried me over the mark. I ended the month with 106.4 miles. My highest total ever. I needed the full 5 Saturday's to get there, so I don't know if I can repeat it in the months to come, but I will try. Most marathon training programs incorporate A MINIMUM of 35 miles per week which would get me up to at least 140 miles per month. Right now I'm in the 20-25 miles/week range.

So, here is my graph with the full month of May showing.

Another item of note was my long run today. Following my race on Monday I had been somewhat lazy this week. I didn't run the day after the race. I ran an easy short run on Wednesday. And then I had late nights Wednesday and Thursday - one making a Raingutter Regatta boat and the other watching the Lost season finally. Both lead me to skip my morning runs on Thursday and Friday. Because of the light week I decided to make my long run particularly long - I planned on at least 12 miles.

I chose this distance because the trail by my house is about 6.1 miles long. I like this trail for my long runs because it is marked with signs every half mile so I can easily measure my pace. As I ran this morning I was feeling quite strong and went the full length including the .1 miles past the last sign on the far end. As I ran back I noted that I was running a faster pace than the half-marathon pace I ran last Thanksgiving. My pace then was 9:06/mile for a finishing time of 1:59:05. I then decided to double back one of the half mile sections and add 1 more mile to my run to get in a full Half-Marathon.

Of course my pace slowed a little on my way back but was still averaging under 9:00/mile when I doubled back at the .5 to go mark. I ended up running 13.25 instead of the 13.1 Half Marathon distance but even with the extra .15 miles my finishing time was faster than my Thanksgiving Day race. Based on my pace of 8:54/mile my Half Marathon time was 1:56:35. To bad my PR list is only based on "Official Races". But it still feels good to know I'm ahead of where I was last fall. I am confident that if I was actually in a race mentality and not a bit worn out from already running a hard race earlier in the week I would have done even better so I am quite encouraged...

As for my weight update: I weighed in at 194 this morning but my Google 15 moving average (this is a Google gadget that calculates a 15 day moving average to smooth out weight variation) is a bit higher at 195.8. I am hoping to get down to 190 by the end of June to prepare for the Peachtree Road Race I am running on the 4th of July. For those of you who don't know what the Peachtree is, it is the largest 10k in the world with 55,000 runners.

Celebrate America - The Results Show...

Ok, so the official race results were posted last night so I thought I would give you a breakdown. First off, I hate to argue when they IMPROVE my time by 12 seconds but there is no way my watch was off that far and my watch was within a second of the only split called out, at the 1 mile mark. The only thing I can think is that the course was actually more than 10k so they subtracted the distance and, based on your pace, reduced your time accordingly. Nothing else explains the 12 second change… Having said that, I guess I’ll take it! So, here are the numbers:

10 kilometers (6.2 miles) – 48 minutes flat or 7:43/mile (I timed 48:12 on my watch)
Runners: 478 doing the 5k, 457 doing the 10k for a total of 935 runners at the starting line(guess I can't estimate crowds very well...)

Winning Times: 15:38 for the 5k (at least I was less than a mile back at that point – just barely), 35:14 for the 10k (I was getting a drink in the middle of mile 5 about then…)

My Placing: For the 10k – 96th overall (my card said 98 so I'm guessing two unregistered runners went through the finish gate), 83rd Male, and 11th out of 48 35-39 year old men. Had I just run the 5k, my split of 23:10 would have been good for 76th overall and 8th for the 35-39 year old men.

Observations of Note: I lapped a total of 9 runners before they could complete their 5k. My improvement of 3:41 from my last 10k moved me up 69 spots in the overall and 15 spots in my age group. I ran almost the entire race within arms distance of a 59-year-old female who finished two spots and 14 seconds ahead of me when she pulled ahead on the final hill. Unlike last year when I think at least a half a dozen teenage girls beat me, this year there was only 1 and lets face it, if you run sub 40 as a 15 yr old girl, you’ve got a future in the sport! And you remember that kid I helped pull up the hill? I think that is him 1:29 behind me, 13 years old, taking 1st place in the 10-14 male category!

Race Report - Celebrate America 2008 version

I wanted to put up some pictures and a race report from my Memorial Day race. Monday morning I ran the Celebrate America 10k in Alpharetta, GA. I had been holding off putting up a report until the official results were posted but I have decided to just update the post when they are. This race represented a great measuring stick for me for many reasons. This is the first time I have run the same race for a second year – although last year I ran the 5k version. This is also the exact same course that I ran my 10k on in early March, right before I really ramped up my training efforts.

This was my first race since I started my fundraising efforts so here I am posing in my yellow Diabetes Action Team race shirt. This picture is actually in my back yard after my long run on Saturday. Knowing I had a race on Monday I forced myself to take my 9 mile run very slowly and my 1hr20min time for that run felt like a crawl – good thing since that is the exact pace I want to run my marathon at…


The other really neat thing about this race is that it is the first time I have successfully guilted, I mean, talked my wife into attending a race and she dragged the kids along to boot. That was great! The race was scheduled to start at 7:30am so we got there about 6:45. I went and signed in, got my number, 232, and my T-shirt, then went back to the van where everyone was waiting. We then got out and took the picture below of me with my personal cheering crew. When we finished it was about 7:05. Jamie went back to the van while I went for a warm-up run. I jogged just over a mile at something like 12 minute pace that felt like not much more than a shuffle but it got the blood flowing. At 7:20 I returned to the van and dragged everyone to the starting line.


Here is the field lined up to start. Can you pick me out? Remember, I’m in yellow, I’m looking generally in the direction of the camera, and your best clue is that I’m the good-looking one. I would guess there was 400-500 runners there but this was a mixture of 5k and 10k runners. The course is a 5k loop that you run twice for the longer distance. I lined up a bit further back than I should have, like I always tend to do, but it is kind of nice to spend the first mile passing dozens of people even if it does slow you down.


So for a general description of the course you should know that the first mile is slightly uphill but at a low gradient the whole way. As you start mile two you immediately drop down a good hill for a quarter mile and then run close to level the rest of that mile. The third mile in the loop starts with about .4 mile hill that is the largest on the course and then drops back to close to the same elevation by the end of the mile – net a wash but with a big hump in the middle. For the final .1 miles you climb up a little hill into the parking lot and like I said, for the 10k, you repeat the loop.

Mile 1 – The start was delayed slightly as the run organizers realized that a policeman’s motorcycle was blocking some runners and we had to wait for him to move it. As I crossed the starting line I tried to look to the curb and find my wife and kids for a final wave but I never did see them through the crowd. Apparently they saw me though because Mischa let out a "Go Daddy" that I heard clear as day. What a lift it gave me! My pace was a bit faster than I had planned especially considering the crowds I had to weave through but I didn’t feel like I was pushing it and I wasn’t winded. It was my first clue that my race was going to go well. – 7:21

Mile 2 – I cruised down the hill with long strides. The crowds were thinner now and most of the passing was done as people set into their groups. Not wanting to burn out I tried to pull back on the reigns a bit. I felt I was in a comfortable zone and I was feeling good. I passed the first water station as it was clogged with a large group of people who obviously went out much faster than they should have and were now standing at the water table instead of running past. For some odd reason the volunteers weren’t handing out cups either, letting the runners grab their own off the table. – 7:22

Mile 3 – Holy Cow, was my watch reading right? How is it that I pulled back but ran almost the same pace? As I pondered race strategy for a couple hundred yards I failed to focus on the big hill I was hitting. I finally came back to awareness I pushed into the hill knowing I could coast down the far side to regain my breath on the long downhill. Still feeling strong through this mile I remembered the struggles I had at this point last year. If you remember the famed pinched butt post and my need for a port-a-pottie, you know what I’m talking about. – 7:42

Mile 4 – As I rounded the corner into the parking lot I noted the clock for the runners finishing their 5k. Had I been in that group I would have crossed in the range of 23:10 even without a kick. That was 41 seconds faster than my 5k personal record (PR)! Was I going to die on this second lap? Just before the finish line for the 5k the 10k runners turned back out of the parking lot to start the second lap. There waiting on the corner was Jamie and the kids. They screamed and cheered and I blew them a kiss (right before the picture below was snapped) grabbed a cup of water from a volunteer and then headed back up that long slow climb again. – 8:09


Mile 5 – Crud, I just ran a mile split over 8 minutes. My goal for this race was to run sub-50 minutes and I knew that to pull that off I needed to run 8:02 per mile or better and although I had built up a bit of a buffer in those first 3 miles I could easily burn through it if I died off. Knowing I had that hill in mile 6 to climb I pushed into this downhill/flat mile. My breathing quickened a stride here but still not overly labored. I did hit the water station this time but this time there was no other runners there as I went by. I was feeling strong but would I have enough for that last hill? – 7:52

Mile 6 – With that number my confidence began to build. I knew that no matter what this hill threw at me there was no-way I was going to run a 9:20 mile and blow it. I pushed hard into the hill. A high school kid had stopped and was walking up the hill. I yelled out to him as I approached and told him to push it and I would pull him up the hill. As I went by I heard him start to run and I heard him on my hip all the way to the top. Amazingly it felt like he was pushing me, not as I had promised him… He fell back as I strided out when we crested and started our decent. I didn’t see him at the finish but he couldn’t have been too far back. – 8:15

Last .2 Miles – Crud, I thought my kick down that hill would get me sub 8 for sure but I guess that hill took more out of me than I thought. I really pushed into it with everything I had. I rounded the corner into the parking lot and my first glimpse of the clock said 47 something. Are you kidding me? I had done the math but it didn’t sink in until I saw it on the official clock. There was Jamie and the kids cheering me again. I think Caleb looked up from his DS to acknowledge me but I know the other kids were waving. I hit my watch as I crossed under the clock, 48:12 unofficial time – 1:29 for that last .2 miles. That is an average pace of roughly 7:47 per mile.

Did I expect to go sub 50, yes, did I think I would be this far under 50, no way! With that I qualify for group 1A at Peachtree next year where this year I’m in 1B. If you understood that sentence you are a runner, if not, don’t worry about it… I broke my 10k PR by 3 minutes and 31 seconds! What a great feeling! Vindication for all of my miles the last few months, not to mention the last few years! I eventually made my way back to Jamie. She will tell you that after I run, for some unknown reason, I talk like a 13 year old girl! You can’t shut me up. The harder or faster or longer I run, the more I talk! Maybe that is why I blog so much about running and they are always my longer posts… who knows?

I will put up my official results including place, field size, and all that jazz once the race organizers put it up. Until then, all I know is that I think I was 98th overall for the 10k based on the number on the finish line card I had to complete and I’m guessing I was 5th or 6th for my age/sex based on the number of cards in the box already when I turned mine in. Lets see how close my estimates are…

First Donor

I sent out my emails last Friday letting everyone in my address book know about my fundraising efforts through the Diabetes Action Team. I heard from a couple people almost immediately via phone and a handful told me they would be making a donation for which I am very grateful. The website emails me each time a donation has been made in my name. Less than an hour after the email went out I got word of my first donation.

If you visit the donation site you will see that single donation scroll by on the continuous "Honor Roll". The donor requested anonymity on the honor roll so I won't reveal his identity here but I will say I was a bit surprised. Not that this guy would donate, but that he was the first to respond. My anonymous donor was a college classmate that I haven't seen or spoke to in over 12 years and I have only communicated I think 2-3 times via email in that time frame. I am honored that someone so remote in my past would contribute to my effort.

I am not a good fund raiser. My kids NEVER sell magazines, candy, or anything the school wants them to hock for the "Super-Seller-Reward". In high school my ROTC program had to sell raffle tickets and everyone was required to sell at least 10. I think my parents bought 9, if not all 10 every single year. It is very humbling for me to ask my friends and family to support me in this and I will never be "pushy". If you got an email, you are not going to get another one, if you didn't get an email, it is because I don't have your address or I had an old outdated one as a few got kicked back to me (there are a few that my wife may have that still may get an email as well).

But I am on my way. I am now 2.5% closer to my goal. I hope no one feels pressure to donate as I appreciate your support in whatever form you give it be it donation, good wishes, or silent prayers... For those of you plotting my downfall, that may be a different story!

CAR ACCIDENT!!!!

Grab your attention? Don't worry, it is not that bad, I just wanted to scare ya. Of course that assumes you care enough to worry. I guess it had to happen eventually, given the wonderful world of statistics. For the first time in my life I was behind the wheel of my car when it and another vehicle collided with enough force to leave a mark. Sure I’ve had my share of parking lot bumper bumps at 1 mph that don’t leave a single mark. And less than a week after I got my new truck a few years back I sideswiped a telephone pole trying to squeeze through an opening that in hindsight was too narrow. But this was the first time I have had a two man insurance seminar with an unknown driver. Thank goodness it wasn’t my fault, unfortunately it was my damage.

Driving to work last week I was behind a large 10 wheeled mobile fuel truck. Approaching an intersection I saw the light turn yellow from green and estimated that I would easily be in and probably through before it turned red. Apparently the truck driver in front of me didn’t make the same assessment. I saw red lights come on and all 10 tires lock up and smoke begin to rise. I braked hard and stopped a good 10-15 feet behind the truck. I was, however, in his blind spot.

The truck protruded beyond the white line, partially into the intersection. He was not blocking traffic but vehicles would have to alter course slightly to get around him. Not wanting to be a bother, the truck driver decided to back out of the intersection. (You see where this is headed don’t you…) Not seeing a car in his rear view mirror he started to back up.

At this point my heart skipped a beat. Was I really seeing his reverse lights??? Crud, he is moving! Backwards!!! I felt like Hunt for Red October and this "Crazy Ivan" was clearing his baffles. The movie changed however into Austin Powers and I was the security guard, incapable of moving while the steam roller slowly approached him. The car on the cross street saw what was happening and laid into their horn to alert the truck driver. Unfortunately the driver interpreted this as a request to clear the intersection more hastily. After awakening from my brain stutter I simultaneously laid on the horn with my left hand, checked my rear view mirror, hit the gear shifter with my right hand, and slammed my foot onto the gas.

Unfortunately, due to the fact that I was rushing and looking at the mirror instead of the gear shifter I only managed to reach neutral instead of reverse. My engine roared with a full whiff of fuel but no gears engaged to consume its energy. My second attempt to find reverse succeeded at precisely the same moment as the rear of the truck found its mark. I stared in horror as I watched a protruding point gouge into my hood. After 6-8 inches of gouging I was finally retreating faster than he could advance I watched as he came to a stop a good 5 feet further back from where he first made contact with me, oblivious of the entire incident. I stopped another 10 feet back and jumped out of my car to observe the damage.

I can only imagine the other driver’s thoughts when he saw a man doing jumping jacks in his side mirror. He got out and walked back. I think the implications of realizing that there had been someone behind him hit him as I saw the concern on his face grow as he approached me. He was a good guy and I don’t envy anyone that has to tell their employer that they hit someone while on the job. We both pulled into a neighboring Publix shopping center to exchange information and I don’t think a single sentence came out of his mouth that didn’t include the word sorry somehow.

So both my wife and I were in car accidents within 2 months of each other. Of course, unlike my wife’s accident, I am only getting a new hood instead of a new car. Oh well. As everyone always points out, in both incidents, at least no one was hurt…

Diabetes Action Team

The votes are in. Maybe you didn’t see the evolution as closely as I did but things changed over the week of voting quite a bit. Autism jumped out to an early commanding lead but diabetes won with a 1 vote margin getting a come from behind win on the final day of the poll. As I reflected on the results the more I realized that I am happy with the result. That is not to say any of the other causes are any less important but what really got me running? Fear of diabetes. What really sustained me in my weight loss efforts? Not wanting to diabetes to dictate my life.

Maybe after this first one I will turn and do additional marathons raising funds for other causes. Who knows? I hope none of you are disappointed that I haven’t chosen the cause that has impacted or is impacting you and your family. Heck, I even went against the vote of my own mother on this…

Where do I and hopefully you go from here? I have set up a website with the Diabetes Action Team. It is a tax-deductible non-profit organization supporting research and education of diabetes. Through that site you can make a secure online donation. If you are not comfortable with that, let me know and there is a way to make offline donations as well. I am asking for your support in reaching my fundraising goal of $1,000. If I get there quickly I may raise my goal, but for now, having never done this before, 4 figures is a bit of a stretch. Anything you are comfortable giving would be appreciated.

Let’s face it, not too many people read this blog so if you do you most likely will be getting an e-mail from me as well. Please don’t feel pressured to donate, that is not my intent. I’m just trying to do the most good with the efforts I am putting forward. Thanks again for all you do to support me.

200 miles... this year

Short post here, just noticed that with today's run I just went over 200 miles for the year. Remember this post? How was I in awe that 100 miles was so amazing? By the end of the week I will exceed 400 miles since I started to keep track.

Un-Official Personal Record

Just a quick entry here, I just wanted to write about my run last weekend. It was an 8 mile run, but more significantly I ran a 10k (6.2 miles) as fast as I could and then coasted the last 1.8 miles. My splits for the 10k were as follows:

Mile 1 - 7:57
Mile 2 - 7:55
Mile 3 - 8:00
Mile 4 - 7:59
Mile 5 - 8:21
Mile 6 - 8:30
Last .2 miles - 1:42
Total 10k time 50:24

If you look to the right you will see that my official PR (personal record - clocked in a race on an official course) for the 10k is 51:43. That was set just in March. A whole 1:19 slower than my run last weekend. By besting this in a training run where I wasn't even motivated by all the things a "race" involves has me VERY excited that breaking the 50 minute barrier in my Memorial Day race is a real possibility. Although I hit a bit of a wall at the 4 mile mark I didn't die off completely and I definitely didn't sprint or try to "finish strong" on my run which could have cut quite a bit else off. Also, after considering this during my run last night I realized that probably 80% of my runs are less than 4 miles. My body was hitting a wall because I don't train the longer distances as much.

In looking at my training log I am definitely seeing that I am ahead of where I was last fall. In the fall (Aug-Nov) 19 of my 37 training runs (51%) were slower than 9 min/mile pace where this spring (Mar-May) only 9 of my 33 training runs (27%) have been slower than that pace. If you wonder why that is such a magical number for me... My half-marathon was run at 9:05 pace to get me in just under 2 hours. My goal is a sub-4 hour marathon this fall so I don't want to train much slower than that on my short runs and no more than 20-30 seconds per mile slower on my long weekend runs. (You think this engineer gets caught up in the numbers sometimes?)

As for the poll, this is the last day so if you miss it, don't blame me. I will declare a winner tomorrow! I'm worried because for right now it is a tie and then I am back in the same boat. So, if you haven't voted, please do so. If you feel the need to change your vote, feel free to do so. But it all ends tomorrow morning... And don't worry, my wife had a good idea that whatever I don't do this time I could do for my second marathon... , and third, fourth, etc.

And BTW, for my weight, I've broken my plateau and I'm down in the 196 range again and seem to be dropping fast. Hopefully I can ride it all the way down to my goal without another plateau...