Aloha & Mahalo

If a picture is worth a 1000 words then I will just let it speak. Aimee and I just returned from Maui and had the opportunity to run this amazing 1.5 mile path every day! It was Awesome! We are so blessed.

Doubles

I blame this one on Runner's World:

In the July issue of Runner's World magazine, their featured training advice for peak performance is to "run doubles" for a gain in fitness and a competitive edge. So what do I do the next day? Now looking back it was more like a triple. Let me explain.

They suggest building up to a week that contains three doubles; I decided to start with only one a week for the next few weeks. They say if you are currently running 40 minutes a day you are ready for doubles. I have this part covered. They follow a formula that requires dividing your run in half for the morning run and three-quarters of that run should be in the evening. I take 8 miles divided in half for a 4 mile morning run, multiply by .75 for a 6 mile evening run. Instead of running 8 miles for the day I have just ran 10. Where does the triple come in? Well, the double runs were spaced roughly 12 hours (8:00 am and 8:00 pm) apart, but the next morning I ran a 5 miler around 7:30 am.

Not a math major but that comes out to 15 miles within 24 hours, or in this case a triple. Now I am recovering from extra sore legs which there is no advice on. Guess I am well on my way to that gain in fitness with a competitive edge. Thanks Runner's World.

Fall 2011 Races

It has now been one full month since I broke my toe and things returning to normal. Over the past week I had a major breakthrough when I was to jump rope and do some burpees; but yesterday as I packed fireworks I realized I could move from the truck, to trailer, to ground, and not think twice about it. Also, my running has started to pick up and I am back to sub 8 minute miles with no pain or discomfort following the run. I think this week I will attempt running on back-to-back days for the first time since the break. In the meantime we have already registered for, or intend to run, the following races this fall. You should join us if you can!

Saturday, October 1: Panther Run 12k @ Drury University
Sunday, October 2: Kickin' Route 66 Mother Road Run
Sunday, October 23: Rock'n'Roll St. Louis 1/2 Marathon
Sunday, November 6: Cohick (Bass Pro) 1/2 Marathon
Thursday, November 24: Turkey Trot 5k
Saturday, January 14, 2012: US Olympic Marathon Trials (spectator) @ Houston
Sunday, January 15, 2012: Chevron Houston Marathon

"Break" from Running

On May 21, Aimee and I ran the Fargo Marathon in Fargo, ND. We loved this run and would recommend it to anyone looking for a smaller "big-time" run. There were over 21,000 runners (most run the half), but it had a small town feel. There was good crowd support, the weather was awesome, and you get to start and finish at the FargoDome, which has plenty of space to park and relax both before and after the race. I was going for a PR, but went out too fast and tanked at the end, Aimee ran strong and consistent as always. Runners World Magazine ranks this as one of the friendliest marathons and we both agreed. Fargo was smaller than Springfield, but had plenty for us to do the two full days we were there.

After running the Fargo Marathon I was ready for summer and considering running another marathon in 3 weeks in Iowa then visiting Aimee at Creighton. I slowed down for about two weeks but wanted to really work hard during the summer and be ready to run several races each month in the fall, both fulls and halves. However, about two weeks ago on June 5, I smashed my foot into the bedpost and broke my little toe. I never knew how much I used this toe until I could no longer use it! Since then I have only managed to gingerly run three times and I am not sure when it will be healed. The lack of running has opened new doors to me though as I have picked up biking and swimming more and I am now looking at the possibility of purchasing a road bike which would be the first step towards competing in triathlons. The only problem with buying a bike in this house is we would need two, and obviously double the cost. Oh well; we'll get it worked out. Until next time...

Frisco RR Run

Over the weekend Aimee and I ran in the Frisco Railroad Run; a 10 mile, Marathon, 50k, and 50 mile run on the Frisco Trail. The Frisco Trail starts in Springfield by the airport, and runs all the way to Bolivar; the RR Run starts in Willard. Aimee and I participated in the 10 mile event for the second year in a row. Since we are running the Fargo Marathon in 3 weeks, we also had our longest training run scheduled for Saturday, so we ran the race, ran back, and added a few extra miles to get our longest runs of 21 (Aimee) and 23 (Dustin) miles.

As for the race, Aimee was 4th overall female and won her age division, while I was 6th overall and took 2nd in my age division. With our finishing places, we were both able to pick up a sweet box-car trophy (this makes 2 in a row for Aimee)! This week we begin our taper and will be racing in the May Day 5k in Republic on Saturday, May 7th. I have been helping a group of teachers get ready for the event and we are looking forward to seeing them reach their goal.

In totally non-related Aimee and Dustin news, but running related new; a runner set a new record for time in a 100 mile race running just under 13 hours, which is roughly a 7:40 minute pace for 100 miles!!! Check it out.

Sub 5

I have to brag on Dustin. This morning we did speed work on the track and Dustin ran mile repeats. On his 4th, 1-mile repeat he ran a 4:54!!! 4:54!! It was on a track (level, not down hill) and it was windy, so this was no easy feat. This is Dustin's first sub 5-minute mile and a PR for him by 12 seconds! I am so proud of him! He has been working so hard and it shows.
Now, if he could just keep that up for another 25.2 miles and win us some money hehe :)
You're awesome babe!!
~AW

3 Twentys

For the first time in training, I have completed three straight weekends of 2o milers. In the past I have only ran two twenty mile runs. This time around I still have one more to go and it will be 23 (my longest training run, period). Also new to me during this round of training is several tempo runs of 1-8-1 or one mile warm-up, 8 at pace, one mile cool down, 4 x 1 mile repeats, and maxing out with 60 mile weeks.

I am following a more intense program with hopes of running a PR or at least returning to BQ (Boston Qualifying) time. Speaking of Boston, today was the 115th running of the marathon and what a race it was. You check it all out here. Not only was the world record broken by the top two finishers, but the fourth place finisher, American Ryan Hall, ran the fastest American male race ever. Needless to say the race was super-fast with ideal conditions for running including a tailwind. I learned the records would not count because of strict regulations that Boston does not meet including: too much elevation drop between the start and finish, and not starting and finishing within a certain distance. Boston is a point-to-point marathon, which is what makes the tailwind so important; it is always at your back if blowing in the right direction. Of course when I ran Boston you could have fooled me it was a net elevation loss, but I guess the five miles of hills from 16 to 21 are placed just right?

All the Boston coverage, plus being 5 weeks out from Fargo, and my decreasing times have got me excited to race again. Now all I need is a little Spirit of the Marathon from Netflix to keep me going. I'll be checking that out soon. Pictured below is my training log from the past several weeks. I have been racking up the miles.