Short Days

The days are so short this time of year.  Today the only time I had to run in daylight was a short lunchtime run.  I ran 3.5 miles at lunch in the subdivision.  I ran negative splits at a 9:13 average.

Only three days until the trail marathon.  I feel undertrained but I know that I will do fine with a walk/run and my slug sister to pull me through.

Jim is going to volunteer since he is not running.

Taper

The trail marathon is only 4 days away.  That means I am supposed to be tapering.  I have not done any really long runs since the St. George Marathon.  Today I did stretching and myrtle exercises.

Easy 4

Today I ran an easy four miles in the subdivision.  I stopped to talked to a neighbor I had not seen in a while and pet her dog.  It was warm at lunchtime.  I wore capris and a long sleeve top.  I was overdressed.

Six Days

Only six days until the trail marathon.  Six days until we spent a whole day on the trails.  Six days until we test ourselves in endurance.

The weather forecast for race day is high of 60 low of 48.  It will be a good day for shorts.  There are not big rainfalls in the forecast so the trails should be in good condition. 

There are 100 entrants.   60 are men and 40 are women.  Does this mean that men are crazier than women?

Jim really thought about running with us but due to some stomach issues did not sign up. 

Today I did some easy stretching.

Route 66

Today Kathy and I ran at Route 66 State Park.  It was a beautiful sunny day.  Running at Route 66 always brings back memories of the Get You Butt Kicked Race on the hottest day in July.  Today the weather was perfect for running.  We ran/walk 12 easy miles.  We kept a steady pace averaging 10:39 miles.

Only one week until the trail marathon.  The trail marathon is a great unknown because we have never run that far on trails in one day.  I know we can do it, the question is how long will it take and how painful will it be.

Running Inspiration

Today Kathy came over and we watched a movie "Running the Sahara".  It was about three men who spent 111 day running 4300 miles across the Sahara Desert.  It was hot, it was cold, it was difficult. 
Things I learned:
Running is mostly mental.
When running is difficult it helps to have people running with you.
A tough race will leave stories to tell.

Next weekend Kathy and I will run our first trail marathon.  It will be difficult.  There a lot of unknowns because we have never run a trail marathon.  We have run all the pieces but not the whole thing.  There will be stories to tell.

Stinging Nettle

Today I went for an easy five mile run.  I decided to go and find the race course section that veers off from the Stinging Nettle Trail.  I am pretty sure I found it.  I ran an easy, comfortable pace which ended up being 10:26.  It was a beautiful, warm November day.

Thankful

Today is Thanksgiving.

I am thankful for my big family and good friends.
I am thankful that I am healthy and able to run.

Today Kathy and I ran the Turkey Trot in Eureka.  It was cold but sunny.  The course went through Six Flags.  It was much hillier than the 5K that I ran on Sunday and my time was only 9 seconds slower.  Kathy and I finished one second apart.  It was a fun race.  Jim was signed up but wasn't feeling great so he did not go to the race.

Preparations

Today I was preparing for everything except running.  I was preparing for Thanksgiving - shopping,  cooking, getting house ready.  I did not run.  I did not think about running.  Tomorrow I will run.

Easy 3

Today my original plan was to do a medium-long trail run.  After doing my warm up exercised I realized my legs were still dead from Sunday.  Since I have a 5K coming up in two days I decided to do three easy miles.  I started with an easy warm up then threw some strides into the end of the run.  I felt good.  Jim was going to go with me and walk because he is not feeling like running right now but decided to work in the yard instead.

Day of Rest

Yesterday I felt sore and tired after a 5K race and an 11 mile run.  Today I feel great.  I did some stretching and foam rolling.  Ready to run tomorrow.

Bells On My Toes

Today I ran the Jingle Bell 5K for the Arthritis Foundation.  It was 30 degrees and chilly but the sun was out.  It was a fun race with a great atmosphere.  A lot of people were in costume including dogs.  My final time was 26:15 which was 13 seconds faster than the Pumpkin Run 5K I ran 4 weeks ago. 

My original plan was to run an easy long run after the 5K.  First I had family obligations and could not run then plans changed and I was able to run.  Kathy rearranged her whole day to run with me.  It is good to get back to the Sunday Church of the Long Run.  My legs were tired from the 5K but Kathy pulled me through a delightful 11 miles.  After the run my legs were really tired.  I did some runners yoga and used Epsom salt lotion.

Two runs today.  Two showers.  Family obligation in between.  Had mascara on for the second run.  I often see women wearing makeup in races.  I thought maybe it makes them feel better about themselves and they run faster.  It did not make me run any faster.

Long Day No Running

Today was a long day.  The day started well and ended not so well.

More Rest

Today my intent was to do a short run with some strides.  I had conference calls much of the day then I ran out of daylight.  That left me with stretching and yoga.  I have been working on my core.  I hate doing planks but I know they are good for me.

Trails with Jim

Today I  did a lunch time run with Jim.  We went to the Rock Hollow Trails.  We ran down the dirt trail then up the paved trail.  Both of us had tired legs but we took it slow and did fine.  I am looking forward to the trail marathon.  I am enjoying running trails.  It will be slow but it will be fun.

It was about 40 degrees when we ran.  I have found with cold weather running there are two options:
1.  Be cold the first few minutes and comfortable the rest of the run.
2.  Be comfortable the first few minutes and hot the rest of the run.
Dressing for the cold weather is tricky at times.

Rest Day

I have gotten into the routine of running every other day.  It has been my marathon recovery strategy.  I have felt great. 

Jim the Runner

Jim says he is not a runner but he is taking this training seriously. 

On Saturday when we did the 11 mile training run we had run up the new trail and came to where it crosses the Rock Hollow Trail.  He suggested we stop and discuss what we were going to do.  Instead of taking the fastest route back to the car he wanted to run more trails.  He is a runner.

Today at lunch we ran.  I said we could either run the neighborhood or go to the trail.  He wanted to go the the trail.  He is a runner.

Since I had limited time at lunch I planned on just running the Stinging Nettle Loop.  When we got to the Cedar Bluff he suggest we run it to get some hills on our legs.  He is a runner.

Cross Training

My plan was to run today but I ran out of daylight.  I spent an hour on my elliptical.  It was not as much fun as running.

Discussion yesterday with Jen:

Me:  We are planning on running a trail marathon
Jen:  Dad, are you running too?
Jim:  Yes
Jen:   But you haven't run much and no distance
Jim:  I did a 10K and a 20K
Jen:  That's not near a marathon.  I don't want you to get hurt
Jim:  I can do it.
Jen:  If you do the walk/run thing I'm sure you can.

Short Days

Today the official sunset time in St. Louis was 4:50.  This means it was pretty dark by 5:20.  We continue to lose daylight until December 21 when we slowly (very slowly) start getting more daylight.  Today we enjoyed the daylight we had by going to the zoo to see the new grizzly bears. 

I did some stretching and continue to do my myrtle exercises every day.  I feel good after yesterday's training run on trails.

Training on Trails

This morning Jim, Kathy and I went on a training run on the trails.  It was fabulous!  The temperature was in the 40s and it was sunny.

Kathy inspires me.  She spent the day in bed yesterday and goes out and runs 11.4 miles on trails with no problem.  She had an amazing ablilty to run through pain.

Jim is also amazing.  He did not run most the summer because his knee and hamstring bothered  him.  Now he is crushing these trail runs.

I feel I am finally getting my trail legs back.  I did not do many technical trails during marathon training.  The first time I went back to trails my legs were not ready for rocks and roots.  I am feeling more comfortable on the trails now.

Our average was 13:10 pace.  We did 3/2 run/walk on the up hills and 4/1 run/walk on the down hills.  This seems to work well.  I think we did about 2/3 of the elevation gain that we will do in the whole marathon but ran less than half the distance.

The marathon has an 8 hour time limit.  This is about an 18:19 pace.  We should be able to finish long before the 8 hour limit as long as the wheels don't fall off.

Here are some times:
Pace  13:00  Marathon Time  5:40
Pace  13:30  Marathon Time  5:53
Pace  14:00  Marathon Time  6:06
Pace  15:00  Marathon Time  6:33

It is hard to predict what pace we can maintain for a marathon.  This the the first trail marathon we have done.  It will be a learning experience.  The condition of the trails will have a big impact on the speed.

Most of all the race will be fun.

Synchronized Running

I was looking through the pictures from the Castlewood Cup last weekend.  There is a really good picture of Jim, Kathy and me.  We look happy.  I noticed that Kathy and I are running with the same stride.  I guess this happens after running hundreds of miles side by side.  Jim is out of step.

Easy Run

Today I did an easy four miles in the subdivision at lunch.  It was in the 50s and quite pleasant for running.  I threw some strides in also.

Discussion with Jim:

Me:  I am going for a quick in the neighborhood.  Do you want to go?
Jim:  I am tapering
Me:  Tapering for what?
Jim:  For my next training run.
Me:  You don't really taper for a training run.
Jim:  I do.

Lots of Races

There are lots of races.  Some of them you can show up on  race day and sign up.  Others sell out.

I signed up for the Castlewood Cup because it always sells out.  I also signed up for the Frozen Feet Half Marathon.  It always sells out also but they usually allow a limited number of race day sign ups.  If I train for a race I want to make sure I can run it.

Today I took a rest day.

An easy run

Today was voting day.  There was only one thing on the ballot but I always go to vote.  I vote at Ridge Meadows School where the Rock Hollow Trail begins.  I went at my lunch break.  I voted then did an easy 4 miles on the trail.  The leaves are beautiful and the 45 degree weather felt refreshing.  Jim went with me.  His legs were still sore from the weekend.  Mine felt fine.

125 days

Only 125 days until daylight savings time again.  I don't mind the cold weather but I dislike the dark evenings.  I need to run at lunch or late afternoon.

I have been thinking about the trail marathon.  I am looking forward to it.  Between the Flying Pig and St. George there were 5 months.  I had a month off then four months to train.  This time there are only two months which means training will be limited.  The race needs to be viewed as fun.

Skippo 20K

Today was the 20K Skippo Race.  This started on tired legs from yesterday's race.  It was very warm for November.  I was hot before the race started.  We intended to treat this as a training run.  We still competed.  Jim, Kathy and I were together at the halfway point and much of the second lap.  We lost Jim somewhere in the last lap.  Kathy and I crossed the finish line together.  It was great! 

My pace for the 10K yesterday was 10:34.  My pace for the 20K today was 12:15.  It was hard but we did it.  My mantra for today was "Pick your feet up, Buttercup".  I managed to stay on my feet.

When we got home I knew I should stretch.  I knew I should do my runner's yoga.  I wanted to do the kind of yoga where you curl up in the fetal position and someone plays a gong.  After a shower and hydrating, I did my runner's yoga and felt better.  I asked Jim if he wanted to do yoga with me and replied, "I am going to do my cool down sitting on the couch."

Next we watched the recap of the New York Marathon.  It was exciting to watch Shalane Flanagan win.  It was the first time a women from the USA won since 1977.  It is amazing to see how strong she was running at mile 26. 

Skippo 10K

This morning we got up early and headed to Castlewood for the Skippo 10K race.  We place plastic skulls on cardiac hill for the runner's viewing pleasure.  We had plenty time to warm up.  It was in the sixties.  I started out fast on the flats then walked the stairs and hills.  I finished first in my age group.  Kathy was second and Jim was 5th.  It was a good race for all.

When we lined up at the start I looked around and noticed a number of young women with makeup on.  Does mascara make you run faster?  Do they have that much extra time in the morning that they can put makeup on?  Who are they trying to impress?  Do people look at me a think "she would look so much better wearing makeup"?

Running two marathons this year has given me a new perspective on distance.  10K seems short.

More Trail Grooming

Today Jim and Kathy went back to Castlewood and groomed the trails again.  I don't think the average runner will appreciate the work that went into getting the course ready.  I will appreciate it!   The trails will be fabulous. 

It is one month until the trail marathon.  I am working on getting my trail legs in shape.

Trail Prep

Today Kathy picked Jim and me up and we went to Castlewood to run the Skippo course.  We tied orange tape on the trees as we went.  It was slow but it was beautiful.  The trees are showing fall colors of oranges and golds.  It was warm for November.

It has been 26 days since the St. George marathon.  Some say you need one day of recovery for each mile races.  Therefore, I am recovered!  I am feeling good.

Lunch

It was a great day.  I had lunch with Kathy.  We talked about running of course.  We  never run out of things to talk about. 

Because Jim is helping get the trail ready we got the code to sign up for the Skippo 20K on Sunday.  I signed up.  Jim did too.  He acts like he doesn't like running but he really does.  Saturday will be a race.  Sunday will be a slow training run.

Only 100 days until the winter Olympics.  There is not running in the winter Olympics.  I think they should add an event called winter trail running.  It would be a hit.