Training update: Kris Dickerson ran his seven on a treadmill which was slightly more fun than a root canal. He hasn't missed a single mile of the program. Donny ran in sleet in L.A. Rough. Randy ran 8 around Lake Winnebago Saturday and is 13 ahead of the program. Carlos and Jake fell off the wagon. Bob Hanson said his training is going great, feels better than last year. Tracey had what she claimed was her best run ever. We even got Angela out on the rough and rocky trails or Landahl where she ran strong. Watch out for Angela at Berryman. John Fralick, Matt and Pete ran 20 Sunday! John said the dashboard lights were dimming and the wheels were shaking but he pulled it off.
I worked the Psycho Wyco 50k race with four of the kids from Drumm farm. Great experience. This lady here though, is my HERO. 74 years old and ran twenty miles of mud, rocks, ice and hills. Notice the mud on her legs and the Garman 305 on her wrist. Serious.
Here was a runner that became road kill on the second lap.
Unfortunately, one of ours is at least temporarily out of Berryman for 2009. I got this note from the Psycho race director Ben Holmes today (yes Psycho RD is right). "Pat, Thanks again for all of your help on Saturday. We had a guy break his leg out on his 2nd loop. I think you know him. Chris Nicely". (what a drag)
Unfortunately, one of ours is at least temporarily out of Berryman for 2009. I got this note from the Psycho race director Ben Holmes today (yes Psycho RD is right). "Pat, Thanks again for all of your help on Saturday. We had a guy break his leg out on his 2nd loop. I think you know him. Chris Nicely". (what a drag)
2/14 Saturday
I'm working the Psycho Wyco trail race with some Drumm kids. If you care to join me, I'm sure they would welcome the help. http://http//www.psychowyco.com/id7.html2/15 TBD
Possum’s, camera lickers, briers and Sasquatch tracks.
Morning was a cool sunrise. Donny, Pete, Casey, Jake, Chris, Randy and me. Watch this video...funny
Survival instruction No. 1
Beware of killers possums waiting to jump from tree limbs onto unsuspecting trail runners
Beware of killers possums waiting to jump from tree limbs onto unsuspecting trail runners
Sasquatch tracks - Sunday morning, Pete, Casey and I were running Shawnee Mission Park trails and found a set of barefoot tracks on the muddy trail.
Last Weekend: Ran with Don Waldman, Jake Hawthorne, Randy Nuttall (went home with a migraine), Kris Dickerson and my lovely wife Tracey later in the day. Good day for a first long run.
New Tips
1. Warm weather this weekend. You will be tempted to wait until later in the day. Better to run in the morning before the ground thaws and turns to mud.
2. We aren't into our big miles yet but you might consider starting to get accustomed to carrying water. I like the hand held bottles with a strap. Many people like hip belts. This photo shows Pete in proper bottle holding form. Matt, on the other hand, demonstrating how not to run with bottles.
1. Warm weather this weekend. You will be tempted to wait until later in the day. Better to run in the morning before the ground thaws and turns to mud.
2. We aren't into our big miles yet but you might consider starting to get accustomed to carrying water. I like the hand held bottles with a strap. Many people like hip belts. This photo shows Pete in proper bottle holding form. Matt, on the other hand, demonstrating how not to run with bottles.
3. Neutral splits. You are not concerned with finish time when running your first marathon. A finish is the only goal. However, it is good to monitor your pace. The reason, you don't want the end of your marathon to be miserable because you started too fast. This is the most common mistake by first timers. Best way to condition yourself is to try and finish the second half of your long runs in the same time it took to run the first half. This is called a neutral split. If you finish the second half a little faster than the first, that's a negative split......or is it positive. Not sure. Anyway, many have said, and I agree, the half way point in a marathon, speaking in terms of effort, is the 20 mile mark. In other words, the last six can be as hard as the first twenty! With race day anticipation and excitement, adrenaline, getting caught up in someone els's pace, it's easy to start out too fast. This is especially true on a narrow trail if you are too proud to step aside and let the faster person behind you pass. You may likely pass them later and that feels good. So start taking note of your time when you reach the half way point in your long training runs. If you can't get close to that time on the second half, you know what to start doing next time out.....pace yourself. This is a mental conditioning. A marathon is 90% mental and the other half is physical.
4. Vasque Velocity - Tracey bought a pair this week. I really like these shoes for what it's worth. May try them out myself.
5. Get signed up for the Drumm Run 10k. We will add some miles afterward to make our training schedule. http://www.drumfarm.org/
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