Run for Kids Challenge 50K

On Tuesday last week I was wondering if I was going to complete a ultra a month for the year. I was having trouble finding a race for May. Well; while I was on Ultrasignup.com. I found a race over at Oak Mountain State Park in Pelham AL for that weekend; the Run for kids challenge.I did really enjoy my time at Oak last year so  I signed up.
The weather forecast was rain most of Sunday. But all I wanted was an ultra and did not care for time.
I had a plan of running about the first 20 miles and then going to the normal run walk for the rest of the race.

The course:
The route the race took was on a different trail then the race I ran last year. It stayed on a 3.34 mile loop of rolling hills with no big climbs. With one aid station at the start finish; refueling would be easy.

PreRace:

After getting the race site around 0615. I picked up my packet and started to put my shoes on. And out of the blue Molly comes in. We started talking and I found out that she was in the 12 hour run. If I would have known that I knew someone else that was going to be out that I might have signed up for the 12 hour.
Lap 1:
The first lap was a little long to help thin the group thin out with about 1 mile of road running. It did not seems to thin anyone out but it did make me go out faster then I would have liked. Being the first look I have not seen the course at this point so I did not know what was going to be in store for the loop. I was surprised because with all the rain that was fell in the last day; that the course was draining water really well. Only a few spots were holding water. Come up with about 1/2 mile to go on the loop I rolled my ankle bad. One of those rolls that you feel up your whole leg. (At this point I told my self that I was glad I did not switch to the 12 hour.) So I started walking to see if the pain would go away and just run walk the rest of the race. But to my surprise yet again. After about 1 minute of walking I could start to put pressure on the ankle again. The ankle still hurt but I could run on it at least.

Lap 2:

With my new goal of just trying to finish the race I went out on lap 2. I stayed with some people leaving the aid station but quickly felt good enough that I wanted to run by myself. So I left the group I was with and set off down the trail. I felt good enough on the loop that there was no walking. But I looked down at my watch to see what pace I was running and I saw the watch in off mode. I knew I started the watch at the start and had GPS. But oh well I start the watch back up and finished the lap.

Lap 3:

Before I started the third loop I wanted to refill my bottle. I was not drinking that much on the first 2 laps so I dumped the water out of my bottle and filled it with HEED. I really dont like to drink HEED but I know that it has the electrolytes I need for the race. So I went out for loop number 3. I am still running so all is good.

Lap 4:

I went out on Lap 4 and the weather was starting to let up. With that also came a little warmer temperature. About half way around the look I looked at my watch again and saw black lines. The type of lines telling me my watch has given up the ghost. I think this was a little blessing. I was no longer running off of the watch I was running off of how my body was feeling and it want to run. 

Lap 5 and 6: 

These two laps are a little fuzzy  I know I look my shirt, hat and watch off and handed them to a volunteer to put near my bag. I was also still running and passing people. Passing people always makes me feel like running faster and when I pass a person I would see someone else up heard so I went into chase mode. It was lots of fun because it was no longer loops it was go to the next person. So I just spent those laps chasing down people.

Lap 7:

When I got to the aid table I asked how may laps I had because I just could not keep track any more. I found out that I was starting number 7 of a total of 9. So three to go. I want to say at this point my time was around 3 hours and 30 minutes. But thanks to the watch I am not sure until the splits get published later. I feels like I was slowing down but I could see the end was getting closer.

Lap 8:

Before I started lap 8 the guy that was counting laps told me that I was in third. I told him thanks and filled my bottle and ate some cookies and went off. About half way around the loop a guy came out behind me and we starting talking.  I asked him what race he was in and his lap. He told me he was in the 50K and he was on lap 8. I told him he was in forth and about how far up everyone was. He laughed when I told him third was 6 ft ahead of him. But it was nice to run with someone. With about 1/2 mile to the end of the loop I picked a rock in my shoe. I could not believe it I ran the better part of 28 miles and did not pick up a single rock in my shoe and with 3.3 miles to go. I picked up one.

Lap 9:

I did not want to push the last lap with a rock in my shoe so I stopped at the aid station to dump the rock out and filled my bottle up. I went out as hard as I could because I knew I was playing catch up to third place. I am not even sure he filled his bottle up for the last lap. I tried hard to catch him but with 1 mile to go I saw he was about 1/4 mile ahead and it was not going to happen but I still knew this was going to be a big day for me. 

Finish:

I crossed the line in 5:05:58. When I knew I was going to have a big day I did not know it was going to be this big. That was a 25 minute PR for the 50K. Not bad for a guy who had to walk in every marathon he has ever entered. I ran the whole 50K miss the few steps after I rolled my ankle. 

Looking back I guess the few things I learn at this 50K. Inorder to run a fast 50K you need to run the whole 50K. HEED works but still taste like something awful and Molly makes great rice krispie treats.

Till the next time.

KAG

Mount Mist 50k 1/28/2012

When I first started writing this race report. I was going to include the adventures that lead up to that day but I will leave that saying thanks Vince for coming back just to have lunch with us.
For weeks leading up to this race Andy Roberts was giving me little pointers about the course. I am not sure if I remembered any of those pointers by the time the race started.
Around 0720 everyone made their way to the starting line.  During the the national anthem, as I gazed at the flag, I saw a man with a rifle. I thought to myself do not false start. As the anthem ended we moved a ever closer to start of the 18th running of this premier 50k.
As the rifle went off I slowly saw the leader drift by. I started off with Andy hoping not to go crazy and blast into the woods. This seemed to work well. About 2 miles into the run Andy told me that he needed to drop it down a little, so I did what any guy would do. I told him I would see him later and went on down the trail. This was harder then I would have liked. The trail was hard to pass on and every time I passed someone I just flew up to the next person to just hunt the next hole for passing. Everyone was moving great and looked up and saw aid station 1 on my left; then thought why am I running away from it. This thought did not last to long because we were on this jeep road. after running on the single track for the last 4 mile or so it was a nice place to open up the legs and get up to speed.
We enter the woods again and at this point I had a flash back of running high school cross county. With sharp turns that just about looped back onto itself. It was a rush that was short lived. As soon as this section was over we went threw aid station 1. I did not stop for anything here. I had my Chocolate #9 and a backpack full of water.
The start of this next section was rocks, lots of rocks. I ended up bounding from rock to rock falling down the hill. I hear some footsteps behind me and he most of been moving really fast I let him by and by the time I looked up for my next step, he was about twenty yards ahead of me. Minutes later the trail dumped us out at the power lines. I could still see the guy ahead of me so I tried to catch up to him because this parted looked more runnable. I thought I was making up ground when the trail just stop. I looked around for the markers but none were around. I was not sure where I made the wrong turn at but all I thought at the time was all these people are passing me and I have no way down but to go threw this thorn bush. By this time 2 or 3 more people were in my same spot. I made the command decision to bushwack threw the 50 feet are thorns. I made to back to the trail thinking that I left part of my leg in that bush. Looking back this next 40 minutes or so was a bad choice. I pushed really hard to catch the people that passed me when I was stuck in the bush. When the 2nd aid station came up I was ready for some more water. As one of the great volunteers was filling up by bag, someone said to me do you need any aid. I quickly replied why it was just a thorn bush. I looked for some boiled potatoes at the table but did not see any, so I ended up getting a small handful of peanut butter pretzels.
Trying not to stay to long at the tables, I left. I do not remember much about the next 50 or so minutes except the stone cuts. That was a cool bit. As I got closer to the third aid station I remember feeling a little low on sugar.
I kept taking my #9 and small handfuls of pretzels. About 20 minutes into this next leg. Andy came up on my heals. It felt good to run with him again. But my energy was fading with each step. I was able to hold on and run with Andy to the forth aid station but as I filled my pack with water; he left me to run his own race.
The section from four to five had to have been the hardest for me to run. I think it is because I did very little running during this section. I never thought the water line hill would end and when you get to the top of it; you had to climb a water fall. It was cool to do the climb but I had nothing to respond with after completing it.
Reaching the fifth aid station I regrouped and was able to quicker again (walking faster). I still do not know how the people coming up behind me we able to move as fast as they were. At this point it was hard to do any running that was not flat or down hill. The one big problem with this is most of this section goes up.  It looks odd only running two or three steps, but it works. Those steps could keep you ahead of a cut-off in these types of races or could keep you just ahead of the next person.
As I was reaching the top of the final climb the volunteers were offing beer to the runners. As nice as it would have been to stop for a ice cold beer I knew I had only about 1 and half miles left on my race. I remember looking at the map before and knew this whole section was flat. So I ran. I am not sure if it was fast even though it felt fast, but I was running. I could see man with a camera taking pictures of people crossing this little mound of dirt. Some energy was coming back so as I hit the top of this mound I jumped and kicked my heels together. And there it was the finish line. The end of a great race in a time of 5 hours 31minutes and 36 seconds.
Are there part of this race that I could have run different.  Yeah, like not getting off course would be a great start but that is why there is always next year. I would say that over all this race was one of my better races in the last year or so.
Until next time.

KAG

TUDC 2011

Well, where do I begin. As normal I was up before all (04:30) to eat and make sure my bag was packed. With all the normal morning routine done I woke Marie up with a cup of coffee at 05:00. With the car packed and ready to go we left a little after 05:30. By the time we arrived at Wakulla Springs around 06:10, the place was already a buzz with people. I quickly set up my aid station at my car and put on my shoes. With my aid station ready it was time to talk to some friend before the race. After talking to some friend and a wonderful prayer by Gary; we were off to the starting line.
Lap 1:
There was no shotgun or fancy cannon like some races I have been to this year. Just Gary with a cell phone saying, "Gang be quiet because you are not going to have that much warning of the start...Go." And with that we started the race in the jungle, as some call it. This lap felt like it was over before it started. I reached the first aid station feeling really good running with Jeff for a little while before he drifted away ahead of me. Settling into my pace I started to talk to people as I came up by them.  Talking seems to help some of the time go away. And I had some time to talk. Near the end of this lap I saw my lap counter David Yon. He looked me in the eyes and said something on the line of do well or I will miss a lap.
Lap 2:
I picked up my first pacer of the day, Sean Hudson. We made small talk of and one.  I just keep saying keep me on 8:30 unless I am taking one of my walk breaks. (I wanted to take 2 walk breaks a lap just to change my stride a little) Again the lap went by fast, but was well on pace.
Lap 3:
Right off the start of this lap more people were joining my fight to finish. Mike Peymann joined up and we started talking about he party last night. He was saying that it was a blast. I was still keeping really good pace and had high hopes of a big PR.
Lap 4: 
Sean ended his turn pulling me around at the start of this lap. I remember people telling me that I looked great. I was feeling good as well.  At this point when we started up the little hill on the long out and back, I started to feel my left hamstring start to get a little tight.  I did not think anything of it because it went away within a few steps.  I should have taken this a sign that I was not doing something right but I did not. I just asked for some Advil and kept moving. Near the end of the lap I picked up Tim and Olivia Yinger.
Lap 5:
Mike M. set me off running in good hands with Tim and Olivia. I was as still moving good but I did have to had a few more walk breaks in. That hamstring pain was coming back and was staying longer.  It was only on the heading to the aid station.  But leaving that station I felt good and was still rolling.  I think my pace dropped to 9 minute. But over all still in good shape. Near the end of the loop I saw Mike Martinez. He came up and said I thought I was going to have some time to walk around but I got in about 3 minutes ago. I smiled at him.
Lap 6:
With 50K in the books; this race was going fast. I rolled my hamstrings at my car and continued on. I still was moving really good until I was about to the second turn around.  I started to get light headed and my heart rate was getting high. I have had this happen before and I needed sugars and fast. The only problem was I had about 1 mile to the aid station. I felt like I was swaying back and forth. But Mike kept telling me to run if I fell over he would catch me. So I would run about 400 meters and walk some. Mike kept pushing me. It was what I told him to do the day before. We had quick talk on Friday about the race. I said Mike you have to make me run when I do not want to. I just need you to keep pushing. It is in my head, not my legs. I finished that lap, my slowest of the day.
Lap 7:
Before Tim and Olivia left they gave me a paper towel full of food. All food that contained salt; stuff my body needed. I went from that station to my car and rolled my legs and took in some more fluids. But this time I took my bottle. By the time we got to the main road I was already feeling better. Running more and faster then the lap before. But by the time the next aid station arrived my bottle was empty. I filled it back up with more water and took a shot of Gatorade. Back on the road I, Mike pushing me along. Before I know it I was getting close the end of the lap.
Lap 8:
The plan Move Forward. That is all I had to do. A few salty chips and some more water in my bottle and off we went. Mike and I, it was like a good Wednesday run only not 0500. That was all I had to do. But really all I wanted to do was stop and walk. Every time I tried to walk Mike would look at me and say not yet you have to get to that sign. Then we would get to that sign and he would again say well you dont want that person to see you walk so just a few more steps. He knew the more I ran the fast the ground would be covered. He shorten my walk breaks to 30 seconds just so I would walk less. Somehow Mike convinced me that the best thing to do was try to run faster. So there we are about 1/2 mile to go until the finish and you have me trying to sprint. I use the words try because it was not any faster then what I was going. And just 7 hours and 50 minutes after I started I was done. That is a about a 13 minute PR over last years time.
Lessons Learned
I should have eaten more at the beginning of the race. I was taking in a Boost drink every lap but I think my body could have used more salt then just that. I should have slowed down earlier in the race, but I was feeling really good.

To close I would like to thank Gary and Peg Griffin for putting on a great race. I will be back next year. Everyone that kept me company during this adventure: Sean, Mike P, Tim, Olivia, and Mike M. I could not have done this without you guys. I feel so happy to have great friends. To Marie thanks for seating in the cold to watch me run in circles, I owe you lots of coffee.

KAG

Boston Mini Marathon

At 0600 Chris, Joel, Elizabeth, and I received our delicious bagels and coffee at Bruegger's. We soon we off to the best little half marathon around.  With just one small missed turn setting us back a whole 30 seconds. We made it to Boston GA around 0700.  This give the lazy runners, myself included, lots of time to fill out the entry form.  With all the forms filled out and money handed in; it was time to find out where we were going to get the BBQ sandwich. Last year a few of us made the mistake of getting BBQ from the first truck we saw.  Turns out some people will sell you canned pork on a bun. Not cool.  We found a few places that looked like they would do the trick.
So this race time. Shortly after 0800 the race started and we were off to see the cows. I was not looking for much out of the race because of the 50 miler a few weeks ago but I had to try something. Joel and I started out together at the first mile, ~6:32. But after that Joel was moving along really good.  I settled into a nice 6:45 pace. If I could hold that the rest of the day I would be in for a great treat.  As the miles clicked off I was still feeling great but I wanted to wait until the turn around before I tried to do anything, but people were coming back to me.
The turn around came fast.  By the time I got there I had a few people in front of me so I could race back to the finish.  Another great thing about this course is that you get to cheer on all the great runners behind you for the next few miles.  This also is a great motivator to try to stay moving fast.
Around the 5k mark I started to feel my right hamstring become tight. I just thought it was not being 100% and still recovering, so I pushed on.  But as each mile moved by the hamstring became tighter and tighter. I knew I was close. I just kept telling my self just make this one mile and then think about it.  Well that worked.  I was able to hold that monster off until the finish.
I came in 17th with a time 1:28:33. Not my fastest 1/2 marathon but I will take it.  I felt great most of the course and feel like the recover is working.  I hope this means some good things in the future.
So after all of us finished we went on the hunt of BBQ. The few spot we wanted to eat at were not for the people.  They were there for a BBQ contest at 1600.  Well this was 1000 and we wanted food now. So we walked around looking at the different vendors. Well I picked the first one.  Well the place smelled like they were smoking there meat so I thought it was a good sign.  So I ordered a sandwich. I was fooled yet again. This thing was a mess.  The meat had no flavor to it and the sauce was just some store bought junk.  I told the rest of them to go somewhere else.  The second place on the other hand a long smoker.  I asked him if he would let me see his BBQ and he said sure.  And this looked right.  I wish I took a picture of it but the sandwich did not last that long.  But it had everything that your BBQ sandwich needed; a nice crust on the meat, a good sauce that did not take away from the meat, and a nice bun.  I hope I remember this for next year.

Until next time keep moving forward.

KAG

The North Face challenge 50 Mile ATL

Well where to begin…
When the alarm went off at 0300 as all my 50 milers have started. Soon after the morning routine, Andy and I were off to the shuttle. We got to the start around 0430ish and started talking to other runners. Then we spotted Dean, the man muscle, so I had to get a closer look (on a side note that guy looks like he has never had any fat on him). Shortly after that the starting gun went off and we shot out to get a good spot before the woods. Well I think that worked out really well, we got to the first aid station in about 55 minutes. The next section had some trouble in it with Andy's feet, but a quick change of socks fixed that. By the time we hit the third aid station Andy was feeling great and I knew he was going to have a good day. On the other hand I was feeling a little off, but still good.  Andy put about ten minutes on me in the next 10 miles.  After that the only other info I had on Andy was he was about 40 minutes ahead of me at 28 miles.
But back to the race, I thought the footing was as good as it was when we where out there a few weeks ago.  The only really hot part of the course was the tornado area. (Marisol said that area was great because you could watch the runners for a good bit. )  As the race went on and the miles keep ticking off I knew I was not going to make my goal of 10 hours, but I thought I had a good shot at 11 hours if I had a great last 12 miles. I felt great so I put all I had into the next five mile section and was catching people left and right.  It just looked like some people could not walk up hill any more but I was just climbing them like they where flat. Well then I had 7 miles to go and still feeling great, pushing along running as much as I could and the miles were melting away.  Until that last 2.5 miles, by then all I wanted was a hot meal, but I was still pushing along.  I remember someone asking me how I felt and I yelled like a million dollars that had been torn up. Someone yelled back but that still is a million dollars.  Then a half-mile went by. And everything started to go south. My feet started to hurt a lot and my legs were cramping bad, but I knew I was close so I drank a lot of water and took some salt and kept moving forward. Well with a half mile to go I was seeing more people and they were telling me that I was close. And then someone said up the hill and then your done, at that point though I could not run up the hill at all. However, as soon as I saw the crowd this energy came over me and I just started sprinting as fast as I could. And before I knew it, it was over, 11:33:09.  By this time I saw Andy and he told me he got first masters. When I heard that I was so happy for him.
After the race most of us went back to the yurts so we could use the jacuzzi and order some pizza. We stayed up late telling stories.
It was a great race.  The North Face did great job.  Until December
KAG

May 2011 summary

First off,  I know it is almost the end of June and this is the May summary.

Second,  May was a great month of training for the Mohican 50 mile race.  I had great 50k training run. Showing me that I was ready for the race the following month.  I only raced once all month long and it was a great experience but I think a bad race.( too hot).  

In the middle of all of this training I got to see a great friend of mine get married.  And I also meet some great people in Boone, NC.  

The miles break down as follows:

Workouts: 34

Races:1 

Total number of miles: 309.9

Total time running time: 47 hours and 13 min.

Gate to Gate 4.4. mile Race:  29:02

Again sorry for the late post.  But staying moving.

KAG

April 2011 Summary

Well April was a odd month.  I had a great first week and race at the Springtime 10k, but near the of the 2nd week I started to get a really bad cough.  It turns out that I had pneumonia.  Well that hurt my Palace 5k run.  It also took me a total of 2 weeks to really feel better from it.  So near the end of month everything started to turn back around enough for me to have a great race at the Tails and Trails 5k.

So for the monthly numbers:

27 hours 51 minutes and 22 seconds.
194.34 miles

Springtime 10k  38:59
Palace Saloon 5k  19:41
Tails and Trails 5k 18:58 *PR*

until next time keep on running.

KAG

March 2011 summary

So March was a big month for me.  I ran my first 15k at the Gate River Run in Jacksonville, FL.  And I also put in 2 60+ mile weeks in the month.  I am starting to get some strength back in the legs and I am not as tried as I was in the first half on the month.  So it looks like the high mileage is a paying off.

So the numbers; I ran 43 workouts; 36 hours, 27 minutes, and 41 sec; with a total of 248.59 miles.

Ability first almost 5k in18:04
Gate River Run 15k in 59:34*PR*
Thomasville Road Baptist Church 5k  19:15

This is also my highest mileage for month so far.

Next month has 2 of my favorite races Springtime and Palace.

KAG

February 2011 summary

Well February as a great month for running for me.  I had two great races back to back and a 67 mile week.  This has been my highest training week since I ran in college.  Just that one week took a lot out of me, but I think I have bounced back well so far.
So for the numbers. I ran a total of 193.25 miles in 30 workouts with a total run time of 28 hours 17 minutes and  46 seconds. I think the running form is coming together slowly.  Running hills is helping me work on my knee lift.
Tallahassee 1/2 marathon 1:27:57
New Orleans  1/2 marathon.  1:25:57 *PR

My body feels great lets hope everything keeps moving well like this.

Forward motion is the only thing that matters never look back.

KAG

January 2011 summary

Well if January is a show of whats to come from this year.  I see many pairs of shoes in my future. I ran 230 miles in 34 workouts for a total of 32 hours 49 min and 52 sec.  I was also able to run three races.  I have been slowly trying to work on my running form.  I think it will help with the longer races I have planned.
Wild Mountain Scramble 4.11 miles in 32:32
Bowlegs 5k  3.1 miles in 19:42
GWTC 30K  18.6 miles in 2:13:37*PR*

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KAG

Chicago week nine

Well this week started off slow.  I was still a little sore on Monday from the 20 I did Sunday.  The legs were really tight on Tuesday still and the times showed that.  I started to feel better on Wednesday.  By Thursday I was back to the swing of things.  I had by best tempo run in long time.  So maybe the training is starting to pay off.  Saturday I ran by myself so I could run with someone I have not seen in a few months.  Shana finally came back from her mountain training.  The long run was great I was able to pick it up a little in the later miles of the run. Well I guess I should get my plane ticket and the rest of my hotel plans in order.

KG

Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total:	Weight
5.2 miles 45:42	1 mile warm up followed by 6X800 with 1/4 mile recovery in 3:12, 3:025, 3:17, 3:26, 3:36, 3:37. then a mile cool down.	5.2 miles in 52:30	1 mile warm up then 3.19 mile tempo in 22:57 followed by a 1.2 mile cool down	OFF	5 miles in 44:04	14 miles in 2:06:13	miles	169lb after the run

Chicago week Seven and week Eight

Week Seven
Well followers it is week seven. We are getting really close to half way. The run on Monday was not to bad I think the knee is getting better. I also have been doing a better job of using the stick on the IT band.
...
I forgot a lot of the week because I have not been good of writing it down. I have done the work but have been really busy. So the rest of this post will be about week seven and eight.
...

From what I remember the track workout went well and I had some trouble breathing on the 7 mile run that Wednesday.  The tempo was hot that week but I finished it.  I did the long run on Saturday; it was hard because I was by myself.  Sunday was nice and short.

Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total:	Weight
5.2 miles in 43:44	1 mile warm up then 8X800 with 1/4 mile recovery 3:13, 3:08, 3:06, 3:07, 3:06, 3:14, 3:05, 3:10 then 1 mile cool down	7 miles in 1:14:59	2 miles with Steve then 1 mile warm up followed by 3.19 tempo in 25:05 then 1.2 mile cool down	OFF	16 miles in 2:32:42	5 miles in 48:36	48.6 miles	169lb after the run

Week Eight
Well this week went by fast.  Not sure want to say but I think I got rid of that thing in my throat.  I am still having some trouble breathing but the last few say have been a nice because they have been cooler.
See you next week.

Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total:	Weight
5.2 miles 45:42	1 mile warm up then 5X mile with 1/4 recovery :44, 6:48, 6:45, 6:52, 6:57 then 1 mile cool down	5 miles in 54:38	1 mile warm up then 3.19 in 23:18 then 1.2 mile cool down	OFF	5 miles in 44:27	20 miles in 3:05:05	48.8 miles	170lb after the run

Chicago week Six

During the 5 miler on Monday the body is sore from the long run on Sunday. During the track workout on Tuesday I just could not breath.  I am not sure why but I just could not get any air in the lungs.  It might have been I did the workout during the day and not the afternoon.  Well around 21:00 we backed up Marie's truck and took her brother down to Universal Studios and Islands of Adventure(IOA) for the next two days.  Well the shoes came with.  We got in late but I was still up at 06:00 to get in 7 before he headed over to the parks.  We then had a great dinner at T.G.I. Fridays.  Well again I was up at 06:00 on Thursday to in in the tempo.  This was a really good tempo for me. It could have been that the gym was filled with nice cool air and low humidity.  Then we went to to IOA.  I will say that the park is great but there was no way I was going to wait in a line for 5 hours to get a chance to go in the wand store in the Harry Potter world.  But I do think this made the rest of the park have shorter lines.  During the run on Saturday I had a little pain in the knee but I think that is from the treadmill runs.  The pain was not as bad come Sunday for the long run.  Thanks again Nancy and Jay for putting it on again.  But I did not have the lungs to run the whole 20 mile run.  It seemed that every time I went up a hill (and it did not matter how steep) I just could not put any more air in the lungs. I had the energy to run more I just could not breath so I thought it would be best and stop at 16 and get some recovery in. I guess the could thing is my mileage is still high and I am loosing a little weight.  Well I guess that is it and on to week seven.  The weeks just keep ticking off.

KAG

Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total:	Weight
5 miles in 48:33	1 mile warm up followed by 4Xmile with 1/4 mile recovery in 6:55, 7;03, 7:23, 8:06 then a mile cool down.	7 mile on a treadmill in 1:05:22	1 mile warm up then a 3.1 mile tempo in 23:17 followed by a 1 mile cool down	OFF	5 miles in 44:21	16 in 2:26:37	44.9miles	172.2lb after my run

Chicago week five.

So the doctor's appointment was made for Monday at 13:30 and went well. I was given an inhaler to help me breath and told to pick up some Mucinex DM. So I have started to take it on Monday. It was still a little sluggish on the run, coughing the entire way. When I woke up on Tuesday I was feeling a lot better so I do think it should pass soon. The track work out was great.  I feel like the legs are getting used to the speed.  On that note I felt them on Wednesday for the 7 mile run.  The tempo run was more a swim.  With sections up past my knee, but I did get the miles.  The weekend came in fast and left just as fast.  The long run was really hot. So it is on to week six.  This is going really fast Chicago will be here before I know it.

KAG

Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total:	Weight
5.2 miles in 43:10	1 mile warm up then 6X800 with 1/4 mile recovery 3:08, 3:10, 3:11, 3:08, 3:11, 3:08 then 1 mil3 cool down	7 miles in 1:06:57	1 mile warm up then 3.19 tempo in 25: 10 then 1.2 mile cool down.	OFF	5 miles in 42:36	18 miles in 2:38:30	47.1 miles	174.6 lb after run

Week four .... 1/4 the way there

Well I just as I end the last week with sore throat, I start this week with it. It seems to be getting better. I had high hopes for the track workout on Tuesday. I thought my throat was getting better. I ran the workout and felt get but I guess I did not get enough sleep. When I woke up Wednesday for the morning run with Mike; it was all I could do not to be pulled around Forest Meadows. The tempo run this Thursday was not as good as last week but I think that is because of the sore throat I have.  I had to switch my long run to Sunday so I could help Marie with her truck. So I got up at 0600 to start my long run at Forest Meadows.  The first 6 started out fine but when I started the last 10 miles;  I knew it was not going to be good.  I was able to finish 5 miles.  I just could not breath.  So come Monday I will make a doctor's appointment to get myself checked out.

Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total:	Weight
5 miles in 46:14	1 mile warm up then 5 X mile in 6:44, 6:48, 6:48: 6:49, 6:55 then 1 mile cool down	10 miles in 1:50:28	1 mile warm up followed by a 3.18 mile tempo in 23:58	OFF	5 miles in 47:35	11 miles in 1:47:59	44.4 miles	175.6 lb after Sundays run

Week 3 of Chicago

I stated the week off feeling really good the legs seemed to recover from the long run over the weekend really well. When I went to the St. Marks trail to do my track workout I was still feeling really good and it showed during the workout. On the same token it showed during the mid week long run. During the run Wednesday morning I felt really sluggish; it was all I could do to finish the run.  Even though Wednesday was a little sluggish; the tempo run on Thursday was great.  The weather was so much cooler.  I was very happy to see the rest day on Friday.  So far the long runs this marathon training program has not been bad at all.  I still really strong at the end of the run. Lets hope it stays that way.  When I woke up Sunday morning my throat was a little sore.  I took some vitamins so I hope it passes soon.

Over all I think this week went really well.  I feel stronger then I did last week.  I just hope I can get rid of sore throat.  So it is time to get ready for week 4.

KAG

Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total:	Weight
5 miles in 41:06	1 mile warm up then 4 X mile in 6:47, 6:49, 6:50, 6:54 then 1 mile cool down	9 miles in 1:24:59	1 mile warm up then 3.19 mile tempo in 22:40 followed by 1 mile cool down.	OFF	14.5 miles in 2:03:31	5 miles in 40:43	45.8 miles	179 lb

The Quest to Chicago ... Week 2

I started this Monday feeling really good; the body was ok with the increase in miles. The track workout was a different story. I could not get my legs to work any more then that. The humidity was really high. Well when I woke up Wednesday at 0430 to run at 0500 I was still feeling the legs. The tempo run was better this week. I ran with Chris Sumner and Lance on Saturday for the 12 miles. Then I finished off the week with 5 miles with the fast guys on Sunday.

Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total:	Weight
6 Miles in 49:07	1 mile warm up 4Xmile with 1/4 mile recovery walk with times 6:59, 6:59, 7:00, 7:06 then 1 mile cool down	8 miles in 1:12:52	1 mile warm up then 3.19 tempo in 26:25 followed by .8 cool down	OFF	12 miles in 1:51:18	5 in 41 min.	43 miles	180lb

See you guys for week three of the quest.

Chicago Marathon Week one training

I will come out now and say sorry for all the post that will come out of this.  This is an effort for me to keep focused on the training plan for Chicago.  Many thanks to Amy Ryberg for making the plan.

Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total:	Weight
5.2 Miles in 48:17	1 mile warm up 4X800 in 3:11 with a 1 mile cool down	7 miles in 1:07:45	5 miles 44:17 3.19 tempo in 27:44	OFF	10 miles in 1:19:15	5 miles in 44:24	40.4	181 lb

I did add a beer mile on Saturday. So it should be 41.4 miles this week.  It was also really hot this week.  I hope my body will get used to the heat a little more. So the workout get a little more solid.  I guess it is on to week two.

Springtime 10k and Palace Saloon 5k

Well  a few races have went by since the last post, Springtime and Palace.  They are my favorite races of the year.  It just so happens that this year has been a good year for me racing so far. So a few weeks ago I put done a good time at the Thomasville Baptist Road 10k of a 41:07.  I was happy with that but I knew that I could have went a little harder if I knew I was so close to 41 minutes.  Well I went into Springtime just hoping I could get under 41.  I knew I could do this if I did not day dream in the middle of the race; which I do sometimes.  Well to cut to the chase I ended up with a 40:33. The funny thing is that when I crossed the 6 mile mark I clicked the split button. Well when I crossed the line and looked at my watch it read a 39:15( I think).  Well my watch stopped at the 6 mile mark so I thought I ran really fast. I was showing everyone my watch thinking I ran sub 40. After a few minutes later I realized that my watch was stuck on the 6 mile mark.  So I did have to find some people and correct this tiny mistake.  Maybe next year for that sub 40.

Well Palace Saloon 5k was this past weekend.  Leading up to Palace I wanted to go under 19:30. Well I did the run for the cookies right after the marathon and was right under 20 minutes.  With that in mind I had a feeling that I could go under 19:30.  So on race day came and the shotgun went off.  I went out. Andy yelled to me saying I was running a 5:30 pace and I need to slow down.  Unlike myself I slowed down and crossed the first mile in 6:04.  I felt really good there and was pacing off of Andy and Felton.(thanks guys)  The second mile I held on leading to the hill with a 6:11.  All I had left with the last mile was a 6:22.  This was enough to get me under 19:30 by a huge about of time I finished in 19:11.  This is be fastest time in the last 10 years.

To end this rambling, I think I can cut some more time off if I just stay healthy. I would like to thank my high school cross coach.  Thanks for pushing me and giving me the hunger to fight through the pain.


kg

Cody Climb 8k

Does it count as a win if there are only 7 people there. I have been running since 1996. Before today I have won only 1 5k and over race. I do not count the track season because I no longer race those events. When I read Herb's blog a few weeks ago about a no-frills 8k; it got my attention. Here in Tallahassee we only have one other open 8k race and it is all cross country style. So having an 8k on the road would be a good event.

Well fast forward to today. The weather man said we were going to have lots of rain. Well he was half right. It rained a little before the race and started to come down hard just after the last person crossed the finish line.

So you add up these two things together and you get my 2nd win and my first since I have been living in Tallahassee, FL. 1.) it was the first time the race was run. 2.) there was a 90% chance of rain.

Well that is about it. It was a great race. I will do it again if it happens next year.

Thanks Herb for a great race.

Finishing time 33:37 a PR since I have started to record my times after college.

Gator out.