Saturday, November 28, 2009

New Shoes.... so soon?

With all my training I have been pretty hard on the running shoes I got in mid-sept. I estimate that I have approximately 150Miles my latest pair of Saucony ProGrid Guide 2. I was expecting to get 300Miles out of these shoes but these seemed to wear much faster than the ASICS I typically wear.

Overall I have been happy with the Saucony shoes. They provided a good cushioned sole and the fit was snug but not to tight. My only complaint is that sole material did not last. During my last few runs I have felt more pressure on my big toe than usual. This is typical for over-prontators like me, and I figure that my shoes must be close to shot. I decided to head to Ragged Mountain to see what they had to say.

I tried on a few different shoes and decided to get back to the ASICS. It will be interesting to see how ASICS GT-2140 hold up.

Today's Run - 11/28

A quick run this morning before spending the day with family. It was ~35F when I headed out my run. I wore running pants, a short sleeved dry fit shirt and a skull cap to stay warm. The crisp air was refreshing to run in and I did not feel cold once I was warmed up.

My goal for today was to just have a fun run and stay lose for the CVille 4Miler next Saturday. I ran a little over 3.75Miles with a 9:30 pace. I was a bit slower today, most likely due to my legs being sore from the run on Thursday and the gym workout yesterday.

Friday, November 27, 2009

2009 Boars Head Turkey Trot Results

The official results were posted for the 2009 Boar's Head Turkey Trot. I was happy to see that I placed 10th out 36 in my age division and 174 out 1192. I am still surprised with my 8:13 pace on the hilly course.
PLACE NAME                      
===== ========================= 
174   Douglas Morrison          

S AG DIV   DIV/TOT  TIME    PACE  CTC NO.
= == ===== ======== ======= ===== === =====
M 34 M3034  10/36     25:27  8:13       481

Thursday, November 26, 2009

Race Day - 2009 Boars Head Turkey Trot - 11/25

A cold crisp foggy Thanksgiving morning for the Boars Head Turkey Trot this year. Emily, Ella and I piled into the car early this morning and headed out for the race. We arrived ~30mins before race time allowing us to get little bit to eat and for me to do a quick warm up run. Emily and Ella met up with another family to walk the race as I set out to see if I could break 30mins in a 5K Race.

The starting line was pretty much a free for all with people crowding to try to get a good start. This was a different feeling from the controlled start in Richmond. I held back a bit to think about my race strategy and waited for the starters gun. Once the crowd started moving, I began to work my way through the mass of people trying to get some open running room. I started the race very fast, doing the first 1/2 mile in under 5mins and first mile in 7:47. At that point I started to worry that I could not keep this pace, as the last 2.1miles have significant change in elevations. I continued to push hard up the hills and trying to take advantage of the downhills. The 2nd mile showed up quickly and I my time was just over 15mins. This pace was far ahead of my expected 18min target. Knowing that I only had 1mile left I work to keep the pace and luckily the the last mile is all down hill. As soon as I could see the finish line I reached for my last kick to see if I could pick up some more time and pass a few people. I pulled a few runners with me as charged to the finish. I completed the Race in ~25min and very surprised on how fast I actually ran.

I told Emily before the race that I thought I had a 60% chance of finishing under 30mins. I can't believe that I actually crushed my stretch goal of 27mins. I think I need to reevaluate my goals and confidence in my running. As others have said I am just a "Sand Bagger." I guess I need to target a low 20min for my next 5K time.

After finishing the race I grabbed some water, bagel and banana. I then started to walk the course backwards to find Emily and Ella. I found them at mile 1.5 and we then walked the remaining 1.7miles together. It was a great way to start Thanksgiving day!

Tuesday, November 24, 2009

Turkey Trot Prep

I have not run since Sunday and I am starting to anxious to run on Thursday. I have tried to rest my legs for the race which I find hard to do after doing some type of exercise every day for so long. I did work out yesterday in the Gym and plan to swim tomorrow morning.

I picked up our race packets this afternoon, I am bib #481 and Em is #482. As I drove into the Boar's Head grounds I was able to see where the start/finish line will be and drove on 1st 1/2 or so of the course. I am excited to run this race again to see is if I can beat my best posted time of 32:19mins. If all goes well I will have a sub 30mins race time.

Sunday, November 22, 2009

Today's Run - 11/22

I quick run this morning to prepare for the turkey trot. I really wanted to see if I could break 30Mins for the 5K distance. I was pleasantly surprised to see that I did the 3.36M in 30:11. The turkey trot course is a bit more hilly than the track I ran in Glenmore this morning, but this does give me confidence that I will meet my goal on Thursday.

Thursday, November 19, 2009

Today's Run - 11/19

Today was the first run since the race on Saturday. I was feeling a bit anxious to get back out there. My legs were a little tired, and my right knee has been tight / sore since Saturday.

I woke up each morning this week and decided not to run because of a chest cold that I have been fighting. This morning I was feeling rested enough to put the running shoes back on. I opened the door to find a dark, cool and wet morning that was probably not ideal for a run. I had my rain gear on and headed out see how it would go.

I planned to do a ~3Miles to prep for the turkey trot and work pacing by having intermittent bursts. Overall it was a good run. I hope to break 30Mins for the turkey trot 5K, and I think that will be a challenge.

Saturday, November 14, 2009

Richmond 1/2 Marathon Results

My official results are listed below.

Bib: 11740
First Name: Douglas
Last Name: Morrison
Overall Place: 1503
Gender Place: 937
Age Group: G
Age Group Place: 172
10k: 55:41
Finish: 1:57:56
Gun Time: 2:02:00
City: Keswick
State: VA
County
Age: 34
Gender: M

Official Race Results are posted here.

The Sun Trust Richmond Marathon Website states, "An all-time record of 15,723 runners participated in this weekend’s events. The 26.2-mile SunTrust Richmond Marathon and the 13.1-mile McDonald’s Half Marathon both drew a record-breaking number of entries – 5,188 and 5,572 respectively. The HCA Virginia 8k had a total of 4,564 runners, and the Richmond Times-Dispatch Kid’s Run on Friday evening drew in 399 participants." A full recap can be found here

Race Day - Richmond 1/2 Marathon - 11/14

Emily set the alarm clock for 5am and I set my iPhone for 5:30. Emily wanted to get up earlier so that she would be ready for a 6am departure from the hotel. Surprisingly, Emily's alarm clock did not go off as planned. I could not help but think back to the Seinfeld episode again. Emily was bit by the AM/PM! Luckily my iPhone alarm was the backup and worked as planned and we got up at 5:30 and made our 6am target for leaving the hotel. We stopped at McDonald's for a egg biscuit breakfast and then headed downtown.

We found parking close to the race start line and were in place by 6:45. We were able to watch the 8K Race start at 7am. We had a couple of friends running in the race and I was shocked to see one of them trot by in the flood of people as he started out on his run. When the 8k runners were gone, I finished up my stretching and headed out for a short little jog to loosen up. My warm up run was probably to short, but I was anxious to get into my runner corral. In the runner corral, I continue to stretch, tried to relax and did a lot of people watching passed the time before the start.

The weather at the start of the race was ok. Most of the rain from the last 3 days had moved out of Richmond over night, but the 10mins before the race there was steady mist falling. The temp was in the mid to high 50's, and I decided to wear running shorts, bright yellow long sleeve running shirt and my new gloves. It was perfect for the conditions.

The race started right at 7:30, but it took a while for my runners corral to migrate to the start line. I was in a group of runners who's target to complete was ~2hr:15mins so we were in the back of the line. The group moved to the start line in a slow jog, but speed up quickly after hitting the starting gate. I was able to see Emily cheer me on as I started out and had Eye Of the Tiger playing on the iphone. I crossed the start line and pressed the RunKeeper start button on my iPhone so that I could track my progress.

The first few miles went through like a flash. I was trying not to start to fast but was mixed in with a group of runners that were keeping a comfortable pace. I was surprised to hear my splits being called out with average pace of low 9min miles. I stayed with a pack of runners keeping this pace and locked in on a women wearing a bright green shirt with the message "Go Amber!" on the back. I continue to pace her through the first 4 miles until she decided to take a pit stop at the course side port-o-johns. When I got along side Amber I was shocked to see that she was 6months pregnant! After leaving Amber behind, I worked to keep on my ~9min/mile pace alone.

The crowds on the course grew the deeper we got into the race. As I entered Bryan Park I was excited to hear my name getting cheered. I looked up and saw my buddy Walt cheering me on which was a great pickup for mile 6. I continue to push on and saw Walt and his daughter Alex as I exited Bryan Park at ~7.5miles. I am not sure why but mile 8 was the toughest mile of the race. I was a bit shocked to see Amber pass me, which made me push through and get my pace back on track in mile 9. After I got through mile 10 I started feeling good about my finish.

The closer I got to the finish line the crowds really picked up. Even the homeless were out cheering us on. I got a fist bump from one around mile 11. I continued to push hard to get to the finish the excitement of the finish brought another push of adrenaline to let me forget how tired my legs were. I can't really remember mile 12, but once I saw Mile 13 I started to run with everything I had. The last part of the race is all downhill and I was in an all out sprint as I closed in on the finish line. I was passing people and heard the crowd cheering with comments like "Nice Kick!", "Go Runner!" and "It is all downhill to the finish!" I was surprised on how much the crowd help push you to the finish. I crossed the finish line in a full sprint and looked up at the time clock to see my finish time. I was amazed to see 1:57:55 as my finish time. My finish time was 17mins faster than I hoped to finish my 1st 1/2 Marathon.

Once I finished the race I grabbed some food and started looking for Emily. She txt'd me and we met up a couple blocks from the finish line. I was excited to see Emily, Ella and Emily's parents after the race.

After finishing this race I was surprised how good I felt. My training program prepared me physically and mentally very well for this race. The support of my friends and family is what really helped me train and run this race. I am not sure what to say to you all, so I will end with Thank You!


Friday, November 13, 2009

Today's Run - 11/13

Emily and I headed to Richmond after I finished working. We picked up my Race Packet at the Race Expo. Getting my race bib and goodie bag was easy and the organizers had everything ready. I strolled around the the expo to see the different vendor swag and picked up some throw away cotton running gloves encase it was cold on race day.

After getting my race packet, Emily and I had checked in the Marriott Richmond West and then headed out do some shopping at Short Pump Mall. We had a late dinner at Maggiano's so that I could carbo load on pasta and italian bread. From there we headed back to the hotel for a good night sleep.

Thursday, November 12, 2009

Today's Run - 11/12

No workout today or tomorrow as I rest for the race on Saturday. I am feeling pretty good, but I am still recovering from a slight head cold. I can tell that I am already getting anxious to run because I jogged to mailbox this evening to get the mail.

Tomorrow will be an exciting day packed with work, travel to Richmond and pre-race day activities. I will work from home in the morning, pack at lunch time and head to Richmond in the late afternoon. Emily and I will head downtown to the Expo and pickup my race packet. We will then go to Maggiano's at Short Pump for dinner, followed by some shopping and then checking into the hotel.

I am sure that I will learn many things this weekend about running this type of race. I expect to fumble through my race warm ups and feel uncomfortable in runners corral waiting for the race to start. With all my training behind me there is nothing left but to run the race. I will be excited to finish this race and take what I learn to my next race.

Wednesday, November 11, 2009

Today's Run - 11/11

Last workout day before the big race. I woke up this morning to a raining day and was still feeling a bit drained. I decided to not run in the morning and rather swim in the evening after work. I hit the ACAC pool and for a 25min swim that was the perfect workout after a long day.

I am starting to mentally prepare for the race. I continue to feel confident in my ability to run this race and am excited to get out there an run. It looks like the weather will be cool / warm for the race which is ideal.

We are still working on the travel plans for Friday, but hope to be in Richmond in the early evening to pickup my race packet and go to dinner before getting a good night sleep.

Tuesday, November 10, 2009

Today's Run - 11/10

Still recovering from the activities from the last couple of days. I think I picked up a small head cold while at the hospitals and lack of sleep the last couple of days. I did not run this morning and hope to do my final run tomorrow morning.

I have been a little distracted the last few days, but feel that I am physically ready for the race. I need to start mentally preparing and hope that a quick run tomorrow will help focus me.

Monday, November 9, 2009

Today's Run - 11/9

A little blip in the training plan this week. Emily and I were out late on Sunday night due to a small emergency requiring a trip to the emergency room for Em. If all goes well this should not impact my race day.

Sunday, November 8, 2009

Today's Run - 11/8

We had great weather today for a run. The temps where unseasonably warm in 70's and the sky was absolutely clear. I set out thinking this run would be a continuation of the runs I had this week, but I was wrong. The first 9miles were fine and I felt like I was running a good pace. Once I hit 9.5 miles and I realized I had 2.5miles to go without water it was mentally hard to continue. I was able to muster out the last 2.5miles, but barely on my tired legs and frazzled mental state. Looking back on this run I think what made it so difficult was that I modified my course to add miles to where I typically had stopped running and these had a 90ft change in elevation. While I was running the last part of this run was the first times I had any doubts about the race next weekend, but after completing the run I feel better and remain excited about the race next weekend.

Saturday, November 7, 2009

Today's Run - 11/7

Awesome spinning class this morning. We did lots of hills and long sprints. I wanted to jump in the pool after the class and see what it would be like to swim after a ride. The pool was packed so I decided to try it some other time.

My last long run before the race is coming tomorrow. It is hard to believe the race is exactly a week away.

Friday, November 6, 2009

Today's Run - 11/6

I decided not to run this morning and workout in the Hotel Gym on the elliptical. I am feeling pretty good going into my last week of training before the race. My legs are in good shape with only a little soreness in my right leg / knee.

I am looking forward to the my spinning class tomorrow and the 12mile run on Sunday.

Wednesday, November 4, 2009

Today's Run - 11/4

I did a quick 3mile run this morning working again on pace and endurance. I wanted to see if I could stay below a 9min mile pace on all splits. I was pretty close to doing this, but the last mile or so is all up hill so I had one split above my goal. I was using this run to start setting a goal for the Turkey Trot 5K, which I hope to do in less than 29mins.

Tuesday, November 3, 2009

Today's Run - 11/3

Great run today! I am traveling on business to Connecticut again and did a route that I did last time I was here. It was more chilly and brighter due to the time change and fall weather than the last time ran this route.

I really wanted to see if I could run a faster more consistent pace this morning and I was surprised to see my all my splits were well under 10mins! This course is pretty straight and relatively flat with ~200ft of elevation change.

More importantly, my GPS application worked flawlessly on this run. I was notified this morning a new version was released with the features I have been waiting for. Looks like it is time to upgrade to Runkeeper Pro.

Monday, November 2, 2009

Today's Run - 11/2

A nice cardio workout on the elliptical followed by some stretching at ACAC this morning. I felt good and rested after my run yesterday but did not really feel like lifting upper body.

I am within 2 weeks of race day. It is hard to believe that I decided to do this almost 2 months ago. The time flys when you are training hard. I am excited for the race and continue to be worried that I am going to get hurt doing something stupid.

Sunday, November 1, 2009

Today's Run - 11/1

The weather today was terrible, rainy and cold, when I got up this morning. I decided it would a good training opportunity to run outside. I figured you never know what the weather is going on race day so I better get out there and see what it is like to run a long way in the rain. I needed to run 11miles today, so I put on my weather gear and headed out to run the C-Ville 10Miler course and then extend it by a mile. I did not find running in the rain to be that bad. I had on a hat and rain proof jacket which kept me warm and dry. Under the conditions I was very happy with my pace. Unfortunately I had an equipment malfunction at mile 6 which rendered my GPS tracking software useless. I did not check my progress during my run until I was what I figured was mile 10. I was surprised to see that it thought that I had only run 6miles. I continued with my run and just guestimated what another mile would be to get me to ~11miles.

Once I got home I sent an email to the guys at Runkeeper and received a response in less than 30mins! The initial diagnosis of the problem is that the GPS function on my iPhone failed either due coverage, bug in the app or bug in the phone. Not much I can do about it now expect use the website to edit my path manually. No time do that right now, so I will have to get to it later. Even with this issue I am still happy with the runkeeper app and my experience with the support team.