Macon Tracks Running Club

Well I’ve recovered from my little illness from last week, except for a lingering stuffy head. Glad to see the temperatures back down in the high 80’s. The last few mornings have been quite nice as well. I can tell the difference in my training runs. My lungs and my legs feel better when I’m out there.

Not sure how many people keep a detail of all their runs but I’m finding it very helpful. It seems that what we think we’re doing versus what we are actually doing are not always the same. My electronic logbook is pointing out some weaknesses in my training lately. It seems that I have abandoned the longer “hard runs”. Last fall and winter I was doing at least 4 tempo or steady state runs a month. This past week when reviewing my log I realized I’ve been doing none this spring and summer I understand why >>> because I hate those runs! They are mentally and physically tough. I started them back this past weekend. I went to “The Loop” and attempted a 6 mile tempo. It did not take me long to recall why I hated this type of run so much. It’s like racing in a 5k race by yourself. Without the other competitors and adrenaline it’s really hard to maintain such a high effort for any reasonable distance. I had no trouble with mile 1-3, but then things got truly difficult. I finished the run, but it was a pitiful performance.

I recommend doing these but with a running partner or group if possible. That way you at least have someone to be accountable to. Even if you don’t run at the same pace, you’ll do better knowing they are out there. Same thing with Speedwork. It’s so much less painful when you’re with others. Track night last night was hard but fun because I had my friends there and they were suffering right along beside me.

The quest for the Bobble Head continues. 5 weeks until race day. Hope all the training and preparation pay off that day.

Run strong friends,

Sam

Wow I’ve been trying to deal with this recent onslaught of hot mid day weather. I usually run around 1pm during the week since this is the only time I have free other than real early (5am) or very late (after 8pm).

I’ve slowed my pace and started using my heart-rate as a guide for how fast to run. I figured something was not quite right yesterday when my pace slowed to over 8 min/mi and I felt lifeless. I started getting what I thought was a sinus cold. Well today I run again, 6 miles and feel OK.

Then at a restaurant a short while later I start to shake uncontrollably. I could not stop. I ached so bad my muscles would seize up. I knew something was wrong. Well 2 hours, and 2 shots of Rocephin later I find out I have a sinus infection. Doc says I’ll be fine. I’m not too sure. Those shots hurt so bad I can hardly walk. The nurse said they would hurt a lot and asked if I wanted them on the same side of my rump. I said sure how bad can it be. Well one shot later I screamed “NO!!! Do it on the other side, I’ll pass out if you hit the same spot again!!” After the shot I got light headed and broke out in beads of sweat. The closest I’ve ever come to fainting. She said don’t feel bad happens all the time.

Now I’m at a Holiday Inn Express recouping. Feeling better, but still a little tender around my eyes. Hope I’m better tomorrow, still have more running to do.

In the mean time,

Run Strong Friends,

Sam 

We just tried some true sprint runs at our last track workout. I have to say there was a definite change in the areas of my body that were impacted.

We did 8×200’s, 4×400’s, and 2×800’s.

For the last 2 days I have been extremely sore in my quads and moderately sore in other areas of my legs.

Since I run 6 days a week and do track work pretty regularly I would not have expected this. Especially since we finished 3 miles of quality distance as we normally do.

What it tells me is that some additional muscle exertion has occurred which normally does not during my regular workouts. According to the Garmin, the 200M paces were down in the 4:20 mi/min range versus 5:40 mi/min in the normal mile repeats. I suppose you fire more fast twitch muscles to generate that extra speed for those short bursts.

I think that makes a case for maintaining variety in your quality workouts. Hope to convince the other runners we tortured to do this type of workout again in the future.

Remember folks, if you want to run faster, you have to practice running faster. Come by and run with us at the Stratford Academy Track in Macon, Ga on Tuesdays at 6:30 pm.

 Run Strong Friends,

Sam

Well getting old and forgetting things. I just recalled that I did not capture some of my experiences from the Run for Missions 5K race.

The race was on May 3rd. We had a pretty pleasant morning as far as the weather was concerned. The 1st order of business was to go out with Bethany on the 1 mile Fun Run. We ran back towards the start of the Sunday morning loop run, went 1/2 mile and turned around. There was a good sized group participating with kids of all ages. Brenley and Robin were our cheer squad waiting for us at the finish. Bethany had fun and so did Dad.

I didn’t know what to expect as far as the 5k race was concerned. I was looking forward to running this race fast as it was a P.R. course along with P.R. weather. Now the only question was if I was in P.R. shape. The race was only 12 days following my Boston Marathon race. I’ve pretty much been on injured reserve putting in only a few recovery runs here and there up to race day. My long distance training would have to carry me through this short distance race. But I have to admit for some reason I felt it was going to be a good run.

I was excited that I had several closely matched running buddies in the race, Michael, Jeremy, Andrew and Kurtis. I knew Kurtis was faster than all of us but he runs smart and easy and stays with the lead pack until later in the race. I honestly thought the other 3 guys had me as well because they each possessed great sprinting ability and they had age on their side. After the gun went off we pretty much followed the plan. We were all stacked pretty closely together and methodically running past the dozen or so “mile maniacs”. Those are the folks that blast off at blistering speeds at every race and fade within the 1st mile. There was one fellow ahead that was not going to fade and that was the leader Dylan. Kurtis made a move to get close to him after the 1st mile. The rest of us were content to stay packed up. The course was wonderfully flat and smooth with just a few gentle rollers along the course. After mile 2 I was still feeling pretty good and on pace for a low 18’s run. Surprisingly I made a surge and was able to get in front of my pack buddies. I felt their footsteps grow silent as our separation increased. I was running for 3rd place and that was fine with me. Well the silence didn’t last too long as young Andrew kicked on the after burners with about a 1/2 mile to go. He went by me like I was standing still. I was at 101 % effort so there was nothing to do but admire his sprinting ability and hope no one took 4th place from me. Kurtis overtook Dylan and won the race in 17:45. Dylan barely inched out Andrew for 2nd place. Well I was very happy with 4th place. A new P.R. at 18:13, 8 seconds behind Andrew.

It was another incredibly exciting race for me, as it involved more pace control, and strategy. I know these guys I run beside are just as competitive as I am so I’m thrilled anytime I’m fortunate enough to come out ahead of any of them. I know next time the tables may turn. Robin and Brenley both ran this race and had good times. Robin beat her P.R. by almost a minute. A great family day for sure.

If you want to have exciting races become a regular, get to know the people that are regularly running alongside you. You quickly become friends and encourage one another at future races. You may even have fun seeing who can out run the other next time

Run Strong Friends,

Sam

Well lately I’ve learned the fine art of watching others participate versus being the participant. I must say that cheering for your friends can be just as much fun. I’ve tried to strike a healthy balance between training, racing and resting. Watching friends run, bike or swim has helped me get in rest days while still getting the rush of watching competition unfold. This weekend I watched several good friends participate in the Rock and Roll Triathlon at Lake Tobosofkee. It was thrilling watching them dive in the water, streak through the transitions, cycle away and run in to the finish. I was like a nervous parent or spouse watching the clock and keeping a lookout to make sure everyone was still doing ok.

The “Most Heart” award has to go to both Troy and Kerry. Troy pushed his bike for 3 miles in his bare feet rather than drop out of the race after he got a flat tire. Kerry got herself back on her bike after taking a bad spill and receiving several rough abrasions (road rash). Yet they both came in smiling, never letting on to the pain they had to be enduring. Now that is HEART beyond belief. They both inspired me to never give up in a competition no matter how rough things get. We could all learn from their example. I must admit though watching them made me want to get out there and compete more than ever!!

Pictures from the Triathon

 Run Strong Friends,

Sam

Well the summer running season is off to a slow start for me. I have just been running on worn out legs. The marathon takes it out of you for sure. I thought I could bounce back quickly because this was my 2ND one. Wrong!! Took a week off for some Achilles and shin splint issues. Those are just about gone. Now I have a left foot pain about 1 inch below my ankle. Hurts to walk on it.

 Kurt gave me a great 5k training plan for a sub 18 performance. Just what I need for my summer goal. Problem is that it entails a lot of speed work which requires healthy legs. What is a boy to do?? Well I guess I have to go slow and hope that this injury improves over the next several days. In the mean time I’ll try a little bike riding and a few “Easy” miles.

 Man this running thing can be a little frustrating at times. But when its good, nothing can beat it!

Run Strong Friends,

Sam