Dixies Dashing Diary

Ran alone this morning. Beautiful day though. Cool & comfortable which is saying a lot for the first day of June in Florida. I'm trying to keep my pace comfortable on these days and focus on form and relaxation. I seem to always pick it up though and I'm wondering if I'm cheating myself or helping. Today, the goal was to get 7 miles in.

I finished March with a 30 mile/week average which was my goal. I want to ramp to 40 m/wk in June and hold that till August when I begin training for a fall marathon. If I can get strong and stay uninjured through the summer, I should have a shot at 3:40'sh to maybe a 3:30 marathon by November.

 I dropped a total of 4 lbs in March brining my total to around 9 lbs since Feb. leaving me at a still healthy (if not hefty) 175 lbs. I don't see the need to drop below 170 but I'll see where the milage and increased intensity take my body at the current calorie intake.

Time: 5:45 am    Total Time: 1:00:01  Temp: 72

Break Down:

• 3 mile: 25:09:62 (8:23/mile)
• 3 mile: 24:19:85 (8:06/mile)
• 1.2 mile (cool down):  10:32 (8:46/mile)

Did 1.5 mile warm up. Ran 800 repeats with 400 jogging recoveries. Ran 1.5 mile cool down.

1. 3:11
2. 3:17
3. 3:11
4. 3:10 
5. 3:06
6. 3:10

Ran Longleaf this morning with Dave G., Rudy, Alex, Craig, Diane, Kesha, and about 12 others. For once, I actually laid back and let Diane, Alex, Craig and Diane lead us out. I have no idea what our paces or total time was but I felt great and aerobic the entire time. This was an excellant recovery to yesterday's intervals (though I did run 4 easy last night...).

I'm feeling good about this week. I'm jumping up to 40 miles this week and though I've not slept well at all, I'm actually feeling pretty good. I'll do 13-15 on Saturday at Starkey Park and celebrate Kesha's last day (she leaves for OT school).

It's a blessing to be able to run with these people. Each one incredible in some small or significant way. I'm thankful to run with them and thankful to be injury free!!!

Ok, so I'm marching toward my first 40 mile week since my peak in preparation for the Snicker Marathon Bar Marathon (Albany, GA; 3/2009). I decided to go out and just put in an easy 3 miler just to loosen the legs and get my day started. Legs felt fine but still felt half asleep. I'm just not sleeping well and this morning I think it caught up with me.

Tomorrow: 13! That will put me at 41 miles for the week. My goal is to maintain 40 throughout the summer and see what that nets me in training prep for marathon season. I've never put in this many miles and felt so good.

Time: 6:00 am   Total Time: 26:33  Temp: 75 degrees

Ran at Starkey Park with the Striders. I was late getting to the park and had to basically tempo to catch the group at the 2.5 mile water station. BIG mistake. I paid for it late in the run. Of course other contributing factors to my Crash & Burn at mile 11 was the fact that the temp was 77 degrees when we started at 6:15 and over 80 by the time we finished our first 5K.

I don't know what the deal is with me and heat. I just shut down. I had such a great training week but when it came to completing a simple, flat, 13 miler, I had to walk on and off for the last 3 miles. I've got to find a way to beat the heat and finish these longer runs.

Ran with Mark, Eudair, Diane, Katie, Keisha, Dave G, Craig, and others who all wisely turned around at the 4.5 mile mark. Bottom line: I covered 13 miles today.

Time: 6:15 am    Total Time: 2:05:11 (had to walk some)   Temp. 77 to 83 degrees 

Ran Ridgemore 6 this morning. It was actually pretty comfortable temp wise but still humid. I could not wake up. I woke at 5:15 am but did not get out the door until almost 6. I feel like I'm not recharging at night. The first three miles were in 26:08. I actually stopped for a water break. The second 3 were 24:47 and I just felt dead. I was hoping to do another 5 tonight but with a boy turning 12 in my house and kids having fun...I didn't so much.

Time: 6:00 am    Total Time: 50:55   Temp: Low 70's

Couldn't roll out of bed this morning. I was still realllly tired. I slept in till 7:20!!!

Tonight, however, I did a 4 mile tempo with 1.5 warm up and 1.5 cool down.

Did 4 mile tempo with an average pace of 7:27

Felt good. Felt in control. I need to continue these by adding a mile every other week up to 7 miles.... I think. Actually I'm not really sure how fast I'm supposed to run them and without a Garmin to help with pace and distance it is very challenging to accurately calculate.

That's it. I just need to spend more money to get faster...

I've decided not to fight it anymore. I have a college student, two high schoolers, and one middle schooler, all with friends who like to stay over and laugh and watch movies late into the night. I am now a night runner! Getting up early in the morning is just not possible during the week. If I'm not in bed by 9:30 or 10:00, there's just now way to get the rest I need at the milage I'm at now or to come.

So last night I did a slow, comfortable 7 miler. Started at 10 PM ended at 11:00 PM. In bed by midnight. Got 7 hours of sleep. That's what my running and sleeping life will look like this summer. Quite honestly, I'm good with that. I get to see my wife & kids. Have a house full of laughter and kids, and still get rest and runs in. Not a bad lot in life!

Time: 11:00 PM   Total Time: 1:00:01 (had to stretch it out to get an hour. I was done at 58 min.)  Temp: 80 degrees

Very nice run today with Keith, Jorge, & Victoria in Balentrea. The temp was actually comfortable but humid as always. I didn't start squish squashing until about mile 4 when Victoria perceptively said, "you're squishing." For a moment I considered pointing the finger to Keith who, I'm almost positive, began squishing at the first water stop; and then I realized he was behind us with Jorge so I just owned up to it. After all, it was another sweaty, humid Florida morning run.

Our post run was the best. Showered off, jumped in a beautiful pool and had fresh brewed coffee and whole what bagels. It's how all of life ought to be... Thanks Victoria for the hospitality.

My plan was to finish the week with 40 miles but I got behind early by missing my Tuesday twofer evening run. Depending on how I feel this evening I may do an easy 5 just to finish with 35. The rest of my month ought to average out to 40/week.

Time: 6:00 AM    Total Time: 1:27:34   Temp: 74'ish

Ran with Mark this morning. We did the 7-11 to Hidden Acres run. We did loops in the neighborhood on the "mini hills" to simulate a real hill workout. It really was a great workout considering I kept wondering just how many of these things Mark was going to make us do. I think I'm mentally tougher for the challenge.

Did four strides at the end of our run up the church hill. We basically ran up a long driveway (60-70 yards) to stretch the legs and cap off a nice morning run. I didn't actually want to do the strides but Mark said that Jenny does them...

Time: 6:05 AM  Total Time: 1:06:39 (8:15 avg)  Temp: 74'ish

Ran Dunedin causway with Jordan. It was ubelievably hot, especially when the wind died down a bit. I'm tired after a long day but glad I did the run.

Time:7:30 pm   Temp: 87 degrees   Total Time: 53:04

It was late. I was tired. No one was home. I had to get a run in. I thought to myself "there really is no excuse. Go do the miles!"  So I did. 7.1 easy, aerobic, sweaty, miles. It was actually kind of cool compared to the last few nights but still very humid.  The hardest part is the leg that gives me an extra mile on this loop. I have to turn left and run the opposite direction of the house. What a head game I play trying to force myself to run that "extra mile."

It's worth it somewhere down the road I'm sure. At least worth the blueberry,chocolate hammer gel smoothie I made after the run. Perfect recovery drink loaded with antioxidents, complex carbs, and icey splendor. I hope that, combined with the tuna pasta with peppers, oregeno, sprinkled parmasian and garlic hot sause made the perfect culinary delight to end a long day and a hot run. I spent about 45 minutes cooling down in the pool first...

Time: 9:00 pm   Total Time: 1:02:29  Temp: 81 degrees/81% humidity

I ran so slow last night that tonight I just felt like stretching the legs a bit. I put my Precisions on and just went out with a comfortable stride and long deep breaths. I ended up doing a 4.37 mile tempo with an average pace of 7:19. Though my legs were getting tired at the end, I actually felt pretty comfortable most of the way.

Obviously this is not the blazing 5K speed that many of the Strider men ran this past weekend but I'll take it for now. My goal is not a fast 5K but rather a 3:30 marathon. Let me qualify for Boston and then I'll focus on running a fast 5K (although I don't know if I have the genes for it...I'd love to train to break 20 minutes!!!).

Time: 8:15 PM    Total Time: 31:59; 8 minute jogging cool down and 5 minutes walking

Temp: 81 degrees/ 81% humidity

Mark graciously agreed to run with me this morning from Longleaf. He had to do 18. I needed 15 to hit my 40. The deal is, he runs my pace to the 10 mile point, I head back and try to finish without walking and he tries to run the next 6 miles in 6:50 pace. Not a bad arrangement. I got my 15 in (though I struggled the last 2 miles, I did not walk!) he got a nice warm up and flew for 6 miles, ending with a nice 2 mile cool down.

Wins today:

• I'm grateful that I'm still running injury free.
• I made my 15 today without walking.
• I did fairly well through 13 (I haven't had a strong 13 mile since Keith and I ran Duneding causeway).
• There was chocolate milk and watermelon waiting at the end of the run

Challenges today:

• I'm disappointed that I'm not finishing these long runs any stronger.
• Am I running too fast, too far too soon, or am I just impatient?
• Still stuggling with the heat. I guess this is just universal and I've got to man up and slow down!

Time: 5:47 am  Total Time: 2:10:29 (avg. 8:42/mi) 

Temp: 76 degrees, 91% humidity

Ran with Mark and the hilly neighborhood again. Felt much better today than Saturday. As a matter of fact I felt like a completely different runner this morning. Saturday I felt defeated. Today I felt strong. I guess it's a good idea to live and run by faith and not by feelings!!!

Time: 6:15 am Total Time: 1:13:02  (8:18/mi avg)

Temp: 73 degrees, 79% humidity

It started with a down pour and an innocent suggestion (by an adult who shall remain anonymous) that maybe it would be fun to go skim boarding in the rain on the 14th fairway (of a local golf course also to remain anonymous). Next thing I knew my wife was having a heated discussion with my sons about the dangers of lighting during a Florida summer thunderstorm. The anonymous adult very naively chimed in with "I haven't heard any thunder yet, just let the boys go have some fun," only to realize in that instant that there is a fine line between naivete and stupidity. That line had just been crossed... and the sons had just disappeared between the houses headed for the golf course with skim boards in hand. Moments later the sky comes unglued with spectacular flashes of lightning and earth rattling peels of thunder. The anonymous yet now wiser adult volunteers to hop in the truck and retrieve the errant sons before they become yet another summer statistic (and before Mr. Anonymous is forced to spend the next several nights on the couch!). Sons safely retrieved. Everyone wiser. Story concludes happily.

So I'm running tonight at Dunedin causeway. It's a spectacular night as the sun was setting over the Gulf, breeze was blowing, humidity actually below the 80% range and I'm marveling at the beauty of the sky and a distant thunder storm way out over the Gulf and South of Honeymoon Island. I felt good tonight so I just ran without much attention to my watch (or the weather racing in from the South). The humidity is so low I didn't even stop for water. The bridges both felt very easy tonight and as I got to the turn around I noticed something in the cloud line above. It was that same spectacular lighting display followed by peels of thunder and this really weird since of dejavu. As I began my run back I could feel my pace quickening and the thought occurred to me, didn't I just hear a lecture recently on "the dangers of lightning during a Florida summer thunderstorm." Needless to say I ran negative splits on the way back and saw almost blinding flashes of lightning in the way too near distance. I made it to the car unharmed and decided not to share the story with my sons... nor to disagree with my wife the next time she tells our sons not to go play in the rain...while it's lightning!

Time: 8:30 pm  Total Time: 48:02  (8:02/mile avg)

Temp: 84 degrees (dropping down to 74 degrees as storm approached)

Humidity: Went from 84% down to below 50%

Wind speed: went from 8 kts to over 20 kts in 40 minutes

I can't tell you how tired I was tonight and how much I just wanted to go to bed for the night. Not that it was a bad day, just long. Lots of victories today. Lots of wins. My staff, my directors, all seem energized by recent events. I guess I just need more rest...

Tonight at 9:30 I started my run. I just wanted to go easy and get 6 miles in. As tired as I was I really felt good. I feel my stride and foot strike have changed somehow. It seems the miles and the weekly speed work are making a difference. I won't know for sure until I race again but tonight, I ran easy and still maintained an 8:08 pace. This is new for me. That and the humidity below 50% for a change!

Time: 9:30 pm  Total Time: 50:30 (8:08/mi avg)

Temp: 88 degrees 48% humidity

Very tired again tonight. Stayed up last night to watch a movie with Caleb (14 yr old son) who had been bored all day. We watched Invictus. Good movie. Could have been better if we had a clue of what Rugby is all about... He fell asleep. My wife fell asleep. I'm the only one that made it till the end. I think I'm the only one that paid for it today too.

Run tonight was sticky. Humidity was up from previous nights but the moon was out and the sky was clear. I actually feel energized when I get out in the open and can see the moon at it's brightest.

I'll do 4 tomorrow with some strides and be at 30 miles coming into Saturday morning's run. It's been a good week.

Time: 9:30 pm  Total Time: 52:08 (8:08/mi avg)

Temp: 87 degrees  Humidity: 57%

Mark and I got after it 30 minutes earlier this morning and hit the beach loop at about 5:35 am. It was hotter and more humid than expected. We had a very conservative 9+ minute warm up and stayed in the 8:30-:8:45 range much of the run. I got three bridges in to complete the 13 and Mark got 7 bridges for 20. I felt strong most of the run but once again began to die at 11 miles. Mark waited for me and helped me limp in to finish 13. Last mile was 8:35 so not too bad, just felt like something my kids would get in trouble for saying...

Time: 5:35 am  Total Time: 1:53:37 (8:44/mi avg)

Temp:  81°  Humidity: 81%

I worshipped today and rested. Taught from the book of Acts the story of Ananias & Sapphira. This couple gave an offering to the church which they misrpresented. They tried to fool the apostles and decieve God. They valued the praise of people more than integrity and the honor due God and his church. The consequence of their actions was immediate and severe. It cost them their lives. The reaction of those around was reverence and fear; a sobering reminder. What a concept to consider... consequence of our actions? Accountability for sin? These are strange ideas in our country today... but imagine what a different place our nation would be if we had a healthy reverence and fear of a just and holy God and the fact that sin always comes with a high price.

I want to run faster and longer. If I cheat on my training or rest or nutrition, there is a price to pay. I will never be the kind of runner I believe I can be without doing the right things. Likewise I will never be the kind of man, husband, or father God made me to be if I cheat, sin, or otherwise take a short cut. There will only be consequences. With right actions, thoughts, and beliefs, there will be only blessing. Blessings to God, to me and those around me.

Here's to having a great week of training, doing, and believing rightly!

Today was an unexpected rest day. I have a new goal this week: average at least 7 hours of sleep per night. With this heat and additional milage (and Sasha's example), I've got to get better rest to recover properly. This morning was an early to work day so I didn't have time for my hill run with Mark. This evening was thunder strom time so the bright flashy things striking all around made it not a good option to run outside. By the time the weather quieted down it was time for me to as well. Good night! I'll hit it in the morning.

Trying to get 7 hours of sleep sure can cut into the morning runs. I just didn't have time for anything more than a quick run this morning before I had to leave for work. Planned on a run tonight but another terrible thunder storm system came through and that took most of the evening. By the time it died down it was after 9:30. I decided to go to bed rather than go on another run.

Time: 6:45 am    Total Time: 36:39  (8:08:40 avg)

Temp: 79   Humidity: 84%                                                                   

7 hours of sleep for a third night. I got up and ran this morning and had a very comforatable run.

Time: 6:15 pm  Total Time: 58:28 (8:09 avg)

Temp: 78°  Humidity: 84%