Map   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 05 -0' 10 7.4 +0.1 +3 ft 2 8' 01 -0' 14 7.5 +0.2 +6 ft 3 8' 06 -0' 09 7.4 +0.1 0 ft 4 8' 03 -0' 12 7.4 +0.2 -72 ft 5 8' 11 -0' 04 7.3 +0.0 -7 ft 6 10' 29 +2' 14 5.7 -1.6 -20 ft 7 8' 01 -0' 14 7.5 +0.2 +59 ft 8 8' 07 -0' 08 7.4 +0.1 +37 ft 9 8' 03 -0' 12 7.4 +0.2 +16 ft 10 10' 38 +2' 23 5.6 -1.6 -20 ft 11 8' 12 -0' 03 7.3 +0.0 -6 ft 12 8' 54 +0' 39 6.7 -0.5 0 ft 13 13' 34 +5' 19 4.4 -2.9 0 ft 14 8' 24 +0' 09 7.1 -0.1 -3 ft 15 10' 54 +2' 39 5.5 -1.8 -4 ft 16 8' 16 +0' 01 7.2 -0.0 0 ft end 12' 41 +4' 26 4.7 -2.5 +4 ft Versus average of 8' 15 min/mile

Posted from traininglog.roadrunnersports.com

Fate, Human Frailty and Inner Demons

I got back from the race last night REALLY late so I didn't get up and run with the training group this morning. I did get a call from a friend who wanted to run 16 and agreed to wait until late morning to go. So I forced myself out of bed with a stuffed up head and tired, well, everything and went. Is Beer, chips, a giant Turkey leg, more beer, peanuts, more beer, McDonalds hamburgers, and just about everything else that symbolizes evil to the running community, a good way to prepare for 16 miles in the hot mid-day sun? Yea, me neither, but I made it. 

We made 10 miles hitting 8:04 per mile very consistently which I am very proud of. The next 6 miles weren't anything to write home about. It was hot, really hot and I struggled. I was also tired and worn out from lack of sleep. I ate like crap yesterday and sat in the sun without drinking water. But you know what? I made it, damn it I made it and that should be worth something to someone. 

Garmin says we only slowed to about 8:30's but it felt like I was crawling. I was so tired and sore. I could feel the sunburn on my shoulders and I needed water really bad. The funny thing is that those 6 will do more good for me than the first 10! I firmly believe that you don't start making money in this sport until it starts to really hurt. Everything leading up to that is what you CAN do. Everything after that is something you thought you COULDN'T do a few moments before. That's where I want to get. That zone where you achieve something, where you use those dormant strengths that just sit around most of the time. I wish I could find those things and use them without the initial effort. I wish they didn't hide so far down deep that it takes a monumental effort to get them to come up and play. But then again, they wouldn't mean so much if they did. 

Those times are defining moments. You can step up to them or you can back down. No one will know either way, it's not about external pride. For me, if I back down a small part of me dies. When I look fate in the eye and give up, he wins and I lose. I had the chance to change fate and I didn't so my life continues the way it's planned and I have no control over it. BUT when I step up and overcome the odds I regain that control and my future is unlimited, unplanned. For that moment I have beat fate and I have taken a turn off the road lain out for me and set my own course.

Tin Cup is on Encore right now! My goodness this could be a biography for me. Is it bad when you can't understand the humor in scenes in a movie that are supposed to be so sarcastic or out-of-the ordinary? Hell that's not funny, that's my life, that's the way I think!! Maybe I am screwed up but it's me, that's Willie, chocked full of inner demons and human frailty. "The word normal and him don't often collide in the same sentence"....

Update on everything

I have been running just not blogging! Actually I got in more miles this week than I have in a long time. I skipped my speedwork and Tempo runs in order to get more miles. I'd like to say this was because of some wonderful insight I have just learned about training but in reality it's just typical, go-with-your-gut Willie planning!

I registered for the Spirit of Survival marathon today. It's next weekend. See above for why I waited so long. Planning? What the hell is that?....

Taking my son to the NASCAR race in Kansas City tomorrow. Road trip for the boys! I'm really excited.

Gotta go,

Thanks for listening.

I'm not worthy

Last night my wife and I went over to Lake Hefner to help out at an aid station for the Redman Triathlon. The aid station was manned (women-ed) by my running club. We chose to go late because there were not many names on the list of volunteers for the afternoon-evening shifts. 

So we got there about 7 PM. We had a steady stream of runners come through until 9 PM! So here's the amazing thing. These people started swimming at 6 AM!!! Holy Shit, Are you kidding me? These people had been in motion for well over 12 hours and not just one activity, 3 different (very f-ing different) activities. What the heck is wrong with you triathletes? You are a different breed. 

Oh and when I said "these people" above, I really meant "people". These were not super-fit, super-trimmed, amazingly toned bow-down-and-worship celebrity athletes. These were everyday people who were doing this amazing event. Form this point on in this post I will never refer to them as "people" again. These were athletes. True athletes. Real athletes. They were suffering pain and joy, depression and overwhelming happiness. It was a showcase of emotions and a panoramic view into the souls of strangers. If you want to see the true "self" of someone, study them at mile 20 of the marathon portion of a full triathlon. They are laid bare and defenseless, no bullshit, no makeup, no games. These athletes were laying their souls on the stage and letting it play. Amazing.

I am NOT a triathlete. I am a runner, that's it. It feels insignificant now to say that I have run marathons. I love marathoning. It is my sanctuary and my joy. When I am in a marathon I feel at home and alive. This is not going to change. I feel like I've seen the top of the mountain now though. A new door has been opened. I hope it's not just my macho-man-brain that is reacting to watching this. I don't think it is. Whatever it is, I feel a desire to become one of these athletes. To lay my soul on the alter of endurance and see how I fair (Whoa that's deep, or BS, can't tell). 

Only one freaking problem. I can't swim! I'm no expert but I think that's important. I believe I can fix that though. I've got time. I need to qualify for Boston first, one goal at a time, but I now have another nagging pull at my heart. I need that. 

Thanks for listening.

 

Long Run At Overholser

So today was my long run. It was a morning run but this time I had company which helped immensely. We wanted to run a lap of lake Overholser and a lap of lake Hefner but the Redman Triathlon (uh hmm... where are all you triathletes??? You should be in Oklahoma today!!!) was today so Hefner was closed. We decided to do 2 laps of Overholser instead. Sound familiar? That's right, That's exactly what I did LAST weekend!! Uhhgg! I ran with a couple of the fast group people. They took off flying as usual and I was left struggling to keep up. We ran the first few miles at 7:30 pace and then they decided that was too fast. I had decided a few miles back (actually in the parking lot) that that was too fast. It was nice of them to slow down....for a few moments.... then they were right back at it. I struggled through the first lap pretty well. I knew I needed to get faster on my long runs and this was the perfect way to do it. We stopped to get water at the parking lot and I devoured an E-Gel. Then we were off again at break-neck speed to see the same sights and sounds I have now seen for 2 weeks. I'd like to say the conversation help take my mind off of the pain but I was not involved in the conversation much. My only input was a "yea", or a "no", or a "ha ha that's funny", or a "yes it's normal for one of my lungs to fly out of my mouth like that". You know, general banter. I made it around to about 16 miles before my brain woke up and said enough. I had to walk. I checked Garmin and she told me I was 1 minute off my PR for 13.1 miles during this run. Holy crap! I almost PR'ed on a training run. Yea, that was a fast pace for me. It was like RACE pace! I walked/jogged back to the parking lot hoping to get 3 more so I could get my scheduled 20 in. As soon as I stopped for water I knew it was over. I didn't have anything left. Starbucks was calling and my legs were answering the call. It's funny how different parts of your body let you know that your run is over for the day. Normally my legs are the most vulgar. Today it was my head. I just couldn't get my brain to engage and start running again. Every time I tried (OK it was only once) my thoughts drifted and I just couldn't keep going. Performance Distance: 16.84 miles Time: 2:12:59 Speed: 7.6 mph Pace: 7' 54 /mi Calories: 2341 Map Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 14' 51 +6' 57 4.0 -3.6 0 ft 2 7' 32 -0' 22 8.0 +0.4 0 ft 3 7' 33 -0' 21 7.9 +0.3 0 ft 4 7' 40 -0' 14 7.8 +0.2 -6 ft 5 8' 32 +0' 38 7.0 -0.6 +10 ft 6 7' 46 -0' 08 7.7 +0.1 -7 ft 7 7' 58 +0' 04 7.5 -0.1 +20 ft 8 7' 45 -0' 09 7.7 +0.1 -17 ft 9 7' 43 -0' 11 7.8 +0.2 0 ft 10 10' 42 +2' 48 5.6 -2.0 0 ft 11 7' 43 -0' 11 7.8 +0.2 +3 ft 12 7' 36 -0' 18 7.9 +0.3 0 ft 13 8' 59 +1' 05 6.7 -0.9 -4 ft 14 7' 34 -0' 20 7.9 +0.3 0 ft 15 7' 52 -0' 02 7.6 +0.0 +7 ft 16 12' 19 +4' 25 4.9 -2.7 0 ft 17 9' 39 +1' 45 6.2 -1.4 -6 ft end 8' 16 +0' 22 7.2 -0.3 0 ft Versus average of 7' 54 min/mile

Posted from traininglog.roadrunnersports.com

Hefner Tempo Run

This is a few days late but I absolutely wanted to get this one out. I actually ran in the morning! It was dark and quiet and yet I ran great even without an Ipod. This was supposed to be a 6 mile temo (1 easy, 4 hard, 1 easy) but I decided I would just do a lap of the lake and throw in some surges to get the temo. I'd just take the extra 3 miles for a cooldown. I ended up running most of the loop at a pretty good clip. The used the dam road for the tempo portion since I HATE the damn dam road and wanted to get it over with quickly. This was a great run but I paid for it all day. I was one tired Willie for the rest of the day. As for all you morning runners who say it invigorates you and gets you started and alert for your day... I say that's CRAP! I was beat! I struggled through the rest of my day. I poured coffee into ever orifice I could (not really) and it didn't help. I know I have to start doing this morning run thing but my body is determined to fight me all the way. Thanks for listening Performance Distance: 9.31 miles Time: 1:11:21 Speed: 7.8 mph Pace: 7' 40 /mi Calories: 1284 Map Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 20 +0' 40 7.2 -0.6 -3 ft 2 7' 58 +0' 18 7.5 -0.3 -7 ft 3 7' 23 -0' 17 8.1 +0.3 0 ft 4 7' 06 -0' 34 8.4 +0.6 -4 ft 5 7' 20 -0' 20 8.2 +0.3 +4 ft 6 7' 25 -0' 15 8.1 +0.3 +10 ft 7 9' 07 +1' 27 6.6 -1.2 +4 ft 8 7' 57 +0' 17 7.5 -0.3 0 ft 9 7' 48 +0' 08 7.7 -0.1 +3 ft end 7' 49 +0' 09 7.7 -0.2 -6 ft Versus average of 7' 40 min/mile

Posted from traininglog.roadrunnersports.com

16 Miles with the group

What better thing to do after setting a PR than to run 16 miles. I knew I was going to try this so last night I stretched and iced. I also tried to eat protein and carbs in abundance all day. It worked out well because I ran very well today. We were running around lake Overholser which is where the Andy Payne (PAIN) marathon was held. Those are not good memories but this run replaced them with some good ones. 2 laps around the lake is 16 miles and we did them at a pretty good clip. I was planning on an easy pace of 8:20 but that got overruled by the group I was running with and we ended up running right at 8:00 pace. I felt great and it seemed easy. I badly needed this. My last 3 long runs haven't been up to par and it was straining my happiness. All is well now, Willie has is normally cheerful demeanor back and a totally sore body. Excellent! Just the way I should feel on a Sunday afternoon. Thanks for listening Activity Route: -- Elev. Avg: 1246 ft Location: Bethany, OK Elev. Gain: -20 ft Date: 09/14/08 Up/Downhill: [+367/-387] Time: 06:31 AM Difficulty: 3.6 / 5.0 Weather: Fair 64 F temp; 75% humidity 64 F heat index; winds N 16 Performance Distance: 15.92 miles Time: 2:08:14 Speed: 7.5 mph Pace: 8' 03 /mi Calories: 2194 Map Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 20 +0' 17 7.2 -0.3 +6 ft 2 8' 09 +0' 06 7.4 -0.1 -4 ft 3 8' 00 -0' 03 7.5 +0.0 0 ft 4 8' 56 +0' 53 6.7 -0.7 +4 ft 5 7' 56 -0' 07 7.6 +0.1 0 ft 6 7' 50 -0' 13 7.7 +0.2 -4 ft 7 8' 49 +0' 46 6.8 -0.7 -4 ft 8 8' 12 +0' 09 7.3 -0.1 -3 ft 9 8' 55 +0' 52 6.7 -0.7 +13 ft 10 8' 05 +0' 02 7.4 -0.0 -10 ft 11 8' 11 +0' 08 7.3 -0.1 +3 ft 12 9' 07 +1' 04 6.6 -0.9 +4 ft 13 7' 51 -0' 12 7.6 +0.2 -3 ft 14 7' 42 -0' 21 7.8 +0.3 0 ft 15 12' 11 +4' 08 4.9 -2.5 +4 ft 16 8' 00 -0' 03 7.5 +0.0 -7 ft end 8' 13 +0' 10 7.3 -0.2 -20 ft Versus average of 8' 03 min/mile

Posted from traininglog.roadrunnersports.com

Race for Freedom 10K

Today was my return to racing. I decided to do this race because, well, I just wanted to, OK? Geesh, can't a guy run a race just because he wants to? I know I haven't been to a race in months but so what? Sometimes you really bother me... Anyhoo, it was really humid this morning. Remember how I LOVE humidity? Oh yea, right up there with liver and broccoli! There was a storm hovering just north of the race course but it didn't bother to hit until after the race. Thanks for that. Being that it was humid and I don't run well in the humidity I took it easy right? WRONG, first mile in 6:36. Oh you silly people, don't you know Willie by now! But it felt so good and easy. I was relaxed and my strides were painless. OK so I was running up with the front pack and should have known (actually I did know, Garmin was giving me a desperate look of shock and awe) that this was way to fast. As you can see from the split table, I ran the first 3 miles really well! To bad the race was a 10K. As you can also see from the table WILLIE DIED A HORRIBLE AND PAINFUL DEATH in the last 3 miles. Who the heck do I think I am going out that fast? I know better damn it. Oh and did I mention that they (wonderful race planners) put a hill at mile 4. Oh, oh, oh and did I mention that the hill was on an out-and-back part of the course so we got to run it at mile 4 and mile 5! Yea for us. I did get in a race to the finish though. I had followed this guy for the last few miles and was determined to beat him. Well he was determined to not be beat so we came to a dead sprint with 100 yards to go. It's funny how many thought can go through your head so quickly. Here is how my thoughts went over the span of about 5 seconds. "I can get him, go go go" "Oh crap he has another gear too" "Ok I can't get him let him go" "Hey he looks like he's slowing go get him" "Wow we got next to him! go go go" "Oh shit, he's going again" "Where'd he get that speed, Ok he's got me" "Oh where'd that come from, WOW another gear go Willie!" "Here comes the finish, push harder and you got him" "Damn this guy is fast, he's got me" "Oh WOW we're side-by-side" "Hey that's a narrow finish" "It's hot today" "I suppose leaning for the finish won't work since it's the chip that scores us. Maybe I can throw my leg out somehow!" "Last 5 feet, don't let up" "AGGGGG He beat me!" Yea, he beat me. Our times were identical but he was scored ahead of me. Oh well, it was fun to race like that again. I jogged a bit after the race and let Garmin run so there are some extra splits on the table. 16 mile long run tomorrow with the group. I hope it goes well. Now it's time to watch the BUCKEYES!!! Go Bucks! Beat those Trojans!! Thanks for listening LATE UPDATE (because Willie is stupid!) I should really check my stats more. I SET A PR! I ran a 44:59 today which I thought was just Ok but was actually a new PR for me! Took me all day to actually recognize it. Gotta go update the list.... Performance Distance: 7.09 miles Time: 0:53:00 Speed: 8.0 mph Pace: 7' 29 /mi Calories: 974 Map Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 6' 36 -0' 53 9.1 +1.1 -4 ft 2 7' 00 -0' 29 8.6 +0.5 +7 ft 3 7' 06 -0' 23 8.4 +0.4 0 ft 4 7' 45 +0' 16 7.7 -0.3 +43 ft 5 7' 31 +0' 02 8.0 -0.0 -32 ft 6 7' 22 -0' 07 8.1 +0.1 -3 ft 7 18' 07 +10' 38 3.3 -4.7 -17 ft end 10' 38 +3' 09 5.6 -2.4 0 ft Versus average of 7' 29 min/mile

Posted from traininglog.roadrunnersports.com