The Jog Strap

This week I ran in the STL Track Club Frostbite Series Race #2 (of 5), a 10 mile race in Forest Park. After finishing 8th in my age division last time I finished 7th this time, but overall I sit in 4th place! Coming up a week from Saturday is a 20k that I will use as my last "fast run" before Houston the following Sunday.

Also this week, I ran a very successful track/speed workout and afterwords tweeted about it to Bart Yasso of Runner's World. He tweeted back! Check out screen shot below.

On Christmas Day I ran my longest training run ever; 24 miles. Surprisingly, I did not have to worry about a lot of traffic. The weather cooperated for the first time in several weeks and I was very thankful for this gift that I have been given and was able to share on Jesus' birthday. 24 miles is a LONG training run, so I had to have Aimee drop a Gatorade bottle for me along the route so I could refill my bottle that I was carrying. The run went smooth and I feel confident headed into Houston 3 weeks away.

Weekly Recap 71 Miles: Monday Double 6 + 4; Tuesday Double 7 + 2; Wednesday 8 Hills; Thursday off; Friday 10 Speedwork (see tweet); Saturday Frostbite 10; Sunday 24 Long.

Best Week Ever?

Short post, but I posted lots of pictures and links for more detail.

Thursday 12-16: Went to a Blues game (see picture above).

Friday 12-17: Through Christmas cards, Aimee and I began telling everyone she is expecting in June (picture at top of post). See mom and dad's reaction below.

Also on Friday my students performed their Flash Mob at the school talent show. Check it out!

Saturday 12-18 and Sunday 12-19: Spent time with family and friends in Springfield before flying to Phoenix.

Monday 12-19 thru Wednesday 12-22: Phoenix! Running, Hiking, Golf, and way too much food!
Look at this menu and check out the "Cowboy Stuff". I did not eat again for almost 24 hours.

Thursday 12-23: Mizzou beats Illinois in the Bud Light Bragin' Rights Game (photo below), and Aimee and I made our first purchases at Destination Maternity.

Oh yeah, I also logged some miles; 53 total. Monday Double 6 and 4; Tuesday off; Wednesday 9 with 4 x 1 mile repeats; Thursday 8 easy; Friday off; Saturday 10 Tempo; Sunday 16 long.

Frostbite Series #1

This weekend was the beginning to the St. Louis Track Club's Frostbite Series; a 5 race series held in Forest Park every other Saturday through the beginning of February. Runners earn points based on finishing place within their age division. With my long runs on Sunday and these races on Saturday it's hard to justify running at full "race speed", but I did decide to combine the race with my long run. Here's how I broke it down:

Arrive in Forest Park early enough to log 10 easy miles before the races begins and pick up my bib and timing chip. Aimee dropped me off and headed to Starbucks to get some studying done (she has finals all next week). By the time I got going, and stopped by Starbucks for warmer gloves, I was able to get in 9 miles before the race. I ran from the park towards downtown STL through St. Louis University with the Arch in the background the whole way out. Ran the 12k race finishing 25th overall and 8th in my age division. Not bad considering my "slower" race pace and 10 mile warm up. My age division finish eared me 15 points and I only finished 46 seconds behind 5th place, which would have netted 30 points. I was very appreciative of the runner behind me who pushed me the last 1/2 mile and boosted my confidence as I both ran harder and did not let him pass me. Following the race I took off on an easy 6 mile cool down to round out a 22 mile long run and finished at Starbucks to meet Aimee.

Next up in the series is a Christmas Eve 10 miler. The following day I have my longest training run at 24 miles. We'll see if I decided to do the same format. Loved running in STL and Forest Park, looking forward to doing it several times over the next few months.

Weekly Recap; 64 miles: Monday Double 6 and 5 easy; Tuesday off; Wednesday 9 Speed Work; Thursday 6 easy; Friday 10 tempo; Saturday 22 long (with 12k); Sunday 6 easy.

Magic Juice

You are looking at a picture of what I like to call "The Magic Juice".

When I was playing basketball in high school I use to roll my ankle a lot; usually with a lot of bruising. I am sure we have all heard the term R.I.C.E. (Rest, Ice, Compress, Elevate). Not in this house! My mom was the master of magic juice. What is this magic juice you may be asking yourself? Well, it's as simple as taking Castor Oil (weirdly a laxative) applying it to the injured area, wrapping with cling wrap, then an ace bandage, and sleeping in it overnight. Boom! In the morning healed!

I have used this amazing healer for ankles after basketball, shoulders after baseball, and now foot and achilles while running. After a 10 mile tempo run on Friday morning my achilles was so sore and tight I could barely walk up the stairs, but insert magic juice on Saturday morning/afternoon and then again overnight......Pow! 21 miles on Sunday no problem! If you are ever in need, give it a try.

Thanks Mom!

Weekly Recap: 48 miles: Monday off; Tuesday Double 4 morning, 4 afternoon; Wednesday 800 repeats 9 total; Thursday off; Friday Double 10 tempo morning, 3 easy afternoon off with injury; Saturday off and rest with Magic Juice; Sunday 21 long.

Perfect Song for Today's Run

Turkey Trot 2011

Washam's, Hurst's, and Coyan's

An odd number year can only mean one thing; time for our bi-annual running in the Springfield Park Board Turkey Trot. With our families being separated across the state, Aimee and I only run the Turkey Trot every other year, but can't wait for those odd numbered years to come around. Just to put it into perspective, Aimee views the Turkey Trot as more of a "social gathering" than a race (hence the make-up for this years race).

The Turkey Trot is one of, if not, the state's largest 5k race with an estimated 8,000 runners. What we enjoy more than the large crowd is the number of friends we can see all in one place doing something we both love. In addition, we love running in downtown Springfield, and through the campus of Missouri State. I once again missed a sub 18:00 5k, but was proud of my effort and look forward to using what I learned in trying again next time. Aimee took an easier pace this year running with several of her girlfriends, one of which is 6 months pregnant. I think she might have enjoyed this race just as much as any as they coasted along together.

Aimee, Teresa, and Rachel

Here is a rundown of who we met up with at the race this year: my childhood best friend and second time 5k-er DJ and Ashley Gilmore, Justin and Teresa Coyan, Chris and Rachel Hurst, Ashley Bartelsmeyer and Rob Montgomery (ok, did not technically see them, but they were there), 5 former students: Dylan, Dalton, Sydney, Will, Krysta (who is now a sophomore in college), Richard Johnson (OMRR and MSU Runner extraordinaire), Paul Maness (always right next to me throughout local races), Bekemeier's (over the phone), Flood's (day before) and the MC Ned Reynolds (well I could hear him).

Weekly Recap 50 Miles: Monday 5 easy; Tuesday 9 tempo; Wednesday off; Thursday Turkey Trot + 4; Friday 20 long; Saturday 4 easy; Sunday 5 easy. The long weeks and doubles are upon me, Houston 7 weeks away.

Worst Run Ever?

This past weekend was a long one for me. On Friday I left Farmington for Springfield so I could wake up early on Saturday and head to Lamar and officiate the Class 2 Semi-Final State Football Playoff game; total drive time 275 miles almost 5 hours. Before I left mom and dad's in Aurora, 6 mile easy run. Immediately after the game return trip to Farmington; arrive 8:45 pm. Next day long run scheduled with only one problem; forecast calls for wind, rain, and dropping temps.

Let me preface with "I HATE the Treadmill". There was no way I was running inside for 16 miles. Besides, I figured if I toughed it out in the rain, then I could handle anything on race day in Houston. Let me also state "I HATE the Weather Channel". Once again they are nowhere close to actual weather.

I start the run in light sprinkles which is immediately followed by downpour, strong winds, and rapidly decreasing temperatures. I thought I would combat the elements by running in St. Joe Park which only led to one more problem: hills. By mile 4 I am shivering and miserable and considering turning around and my Ipod earbuds are going out, but for some reason of pride I keep going. By mile 9 my legs are beginning to rub, chafe, and I can not keep the fuel belt in place. Funny thing about running in the rain; you really never think about anything else but how bad the run sucks, which only makes the run worse. When I finally return to the car 15 miles - 2 hours later, and 20 degrees colder, I can no longer feel my hands. This is really the least of my concerns, except I can't get my hands to turn the key to start the car.

I have never ranked "bad" runs because I guess I never really think a run is all that bad, or I just forget about it quickly. But, if I had to, this one has to rank up there with worst run of all time. To top it all off, we went to the Rams game that afternoon and I think I would have rather been back out in the rain.

Weekly Recap: Monday 5 easy; Tuesday 9 hill repeats; Wednesday 7 easy; Thursday 9 tempo; Friday off; Saturday 6 easy; Sunday 15 long. Total 51 miles.

Forest Park

Mom's cow had twins!

First, congratulations to all our friends who participated in the Bass Pro Marathon and Half Marathon this weekend; we are proud of all of you.

This weekend Aimee and I stayed in STL across 64/40 from Forest Park. Just like anytime we go anywhere, we got some runs in along the way. I had never ran at Forest Park before, but immediately saw why it is so popular. It never seemed that odd to me running on trails in the middle of Springfield, but running on trails, in the middle of: interstates, a zoo, golf courses, a forest, a college campus, million dollar homes, and...oh yeah in the middle of a city of roughly 2.8 million, that was an experience all its own.

Forest Park was awesome. The exterior loop around the park is almost 6 miles long with both a paved and gravel trail to run/bike on and countless interior loops throughout the park. The scenery is always changing (as you can read above), the elevation varies and you are never alone. In addition to Forest Park, you can venture ever so slightly off the path and run around the amazing campus of Washington University, or through the streets of upper-class Clayton and The Central West End.

Saturday morning, we ran the exterior loop of the park for an easy 7 miles including the distance between our hotel and the park. Sunday morning we ran in the Clayton PD 5k as part of the STL Track Club 1/2 Marathon, then returned to the hotel for a nice 9 mile cool down bike ride around Forest Park and Washington University. Despite the hilly course and constant headwind, I was able to run a decent 19:04 good enough for 3rd overall and first in my age category. I am hoping with flatter ground, I might be able to finally break 18:00 minutes at the Turkey Trot later this month. After both running and riding our bikes in the strong wind, we are trying to decide which is harder to do in the wind. At this point, I think toss up.

Recap of all the activities we were able to accomplish from Friday night to Sunday morning within a 5 mile radius of the hotel: Dinner in Central West End, Forest Park Run, Race Packet Pick Up, Wedding in Clayton, Lunch at Rigazzi's in The Hill, Zoo and Golf both at Forest Park, Schlafly Bottleworks, 5k in Clayton, Bike Forest Park and Washington University, Shopping at The Galleria.

Weekly Run Recap (44 miles): Monday 6 easy; Tuesday 8 easy; Wednesday 8 tempo; Thursday off; Friday 8 easy; Saturday 7 easy; Sunday 2 mile warm-up, 5k, 2 mile cool-down.