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Saturday, January 28, 2012

Removing the variables.

I had a conversation with an athlete recently regarding removing the variables in training. Swimming is probably the easiest. Very few things change. My local pool does not change in length (to the best of my knowledge), the viscosity of the water does not change very often, the temperature of the water is consistent and I wear the same swimming attire. Therefore, the only thing that changes is me (my stroke, my intensity, my motivation). Swimming 100’s on the 45 should be the same day in and day out. If I improve on my times then I am working harder or I am more efficient. Easy stuff.



Thursday, January 26, 2012

Worst Run Ever

If you recall, I posted recently about injuries following the words “Best Run Ever.”  Well, I’ll take best over worst any day of the week.

After the 5-mile race on Saturday, I still had big volume for the rest of the weekend. Sunday called for a 22-mile run. This is definitely pushing the comfort zone. I knew that from my house to Sumrall is 20 miles but I needed two more. I decided to run to Jackson Station and then back past my house to Sumrall and back to get the allotted distance.

I had such a good 20 miler the previous weekend I knew I was going to have success. I loaded up my race belt with gels. I inserted each gel in the loop and pulled it tight. One, two, three for a total of five. It was as if I was loading a bandolier and readying for battle.


Monday, January 23, 2012

Race Report–Oh what a beautiful day- 5 Mile Race

I decided to run the race when I woke up that morning. I knew that I would either work the race or run the race but I was on the fence. My training plan certainly did not call for a 5 mile race. Especially since my long runs are on Sunday. How would a race affect the long run? When training for a marathon, the long run is more important than a 5 mile race.


There are 2 guys in front of me.


Thursday, January 19, 2012

Ode to the Yasso 800s


It’s that time again for the Yassos. They have been missed. If you remember, Yasso’s are half-mile repeats at your projected marathon time, which is not the same as your marathon pace. For example, if you were aiming for a 4 hour marathon (9:10 pace) you would run your half mile repeats in 4 minutes flat (8:00 pace). You work up to doing 10 x 0.5 miles at marathon time pace. For me that is 6:00 minute pace (I want to run a 2:59 marathon – 6:52 minute per mile).

There is some pseudoscience going on here but they do seem to work. If you have the necessary endurance and can complete 10 Yassos, you should be ready for your marathon.

Today was the first session of Yassos in my marathon build. It was just 6 repeats and they felt great. Sure they were challenging but not over the top, insurmountable. The temperature had dropped and that certainly helped out on the trace.

I nailed them.


1. 3:01 (slow start)

2. 2:54

3. 2:55

4. 2:55

5. 2:53

6. 2:55

Monday, January 16, 2012

20 miles on the trace through the town

In my marathon build I am starting to get to the meat and potatoes. Sunday called for 20 miles at a 7:30 pace. I have not run this distance since Boston but I have had killer sessions at 16 and 18 miles.

The logistics of these longer runs definitely require some planning. I was lazy for a couple of hours before I started. I wanted to make sure that my oatmeal was consumed at least an hour before the run. I let it digest for about two hours before I started. The temperature started to creep up and it was now 45. I had on a short sleeved running short. No gloves or extra head gear for warmth. I also found my race belt and filled it with 4 gels.


Monday, January 9, 2012

Smarter than I used to be

Sol I had some tightness in my calf.  I really thought that I had hurt myself bad – like a micro tear or something.  Not career ending but career halting.  In years past I would have tried to run on it the next day and dug myself into a deeper hole.  I preach 3 days off will save you 3 weeks; 3 weeks will save you 3 months.  But in reality I have pushed through the pain.  Not smart.


Saturday, January 7, 2012

Three Words I am Starting to Fear

Since I had Monday off from work I rescheduled my long run.  I did not want to attempt a challenging run after New Year’s Eve.  Now, I did not go overboard during the holiday but I would need all of my strength (mentally and physically) to complete the session.  I was a little bit worried.

So Monday I headed out to the trace to run 18 miles at a 7:30 pace.  I planned out the run in my mind and used some advice from Pounds to Miles.  Brandy had just completed an 18 mile run the day before.  She told me that she broke the session up into two 9 mile runs.  She did not look at the session as a continuous 18 miles – that was too daunting.


Monday, January 2, 2012

What’s wrong with the beer we got?

I had an English assignment to write about a unique community.  I would have to observe, interact and interview this group.  Considering the amount of time and research involved, I chose the Hattiesburg Beer Club.  I take my school work seriously!

Special thanks to members of the Hattiesburg Beer Club community for taking time out of their busy schedules to have a beer or two with me!