McAlpine Monday with Queens

Time: 107:32
Distance: 16.00 miles
Pace: 6:43
Map

Last night I saw Nelson Mwangi's Facebook post about running at McAlpine. He and some other guys from Queens University were going long and since I wasn't going to be able to double due to travel, I figured it would be best to log some serious morning miles. We met up at Old Bell and ran loops all over the park. The pace was comfortable, but I didn't feel fantastic at any point.

During an early transfer of Mr. Garmin I accidentally hit the split button. See the splits below for how the pace picked up. It was relatively easy until by bathroom break that required me to catch up with a 6:35 mile. That mile also came running over the hill so I was a bit exhausted when I caught back up. The second half of the run is where the good splits should take place and they did.

Splits:
7:30, x:xx, 7:00, 7:04, 6:35, 6:55, 6:52, 7:00, 6:36, 6:29, 6:41, 6:33, 6:30, 6:27, 6:23, 6:00

I felt a little better on the run than I did during yesterday's "long run." I'm hoping to sleep on the flight to the Lone Star State this afternoon and be ready to take the industry by storm come Tuesday. Look out...

Week in Review

Time: 887:46
Distance: 126.03 miles

Nathan Stanford threw down the gauntlet this week in an email that said:

Just got back in from my lunch run which puts me at 110 through 6 days with another 16-20 on tap tomorrow morning to round out the week… Granted the quality is a little lower than what you’re running, but all the same—consider this your challenge, if you choose to accept it.

I should add that this is intended to be all in good fun. Normally I wouldn’t drop such a pansy caveat after a manly challenge, but since you don’t know me very well yet it’s best to explain.

Oh man. I had to step my game up. I don't think I've ever hit 110 miles in 6 days and here was Nathan throwing it in my face. It was on!

I also commend a guy who is a new father to logging that many miles. Impressive stuff considering the time commitment for work, family and then running. (Let's see if Nick Frank is reading... Nick is also a new father and hasn't run a lick in weeks. He went on some "epic" mountain run that absolutely obliterated his quads, hamstrings and immune system. I thought this guy was hardcore, but I guess not).

Anyway, I assumed since the email was sent on Friday and he was already on day six that his week starts on Sunday rather than Monday. This meant that I had the rest of Friday and the weekend to take my week to date mileage total from 81-82 to 130. It would be hard, but possible.

I came up a little short hitting my secondary goal of 130, but I still logged a career weekly high. Nathan also logged 126 so we'll call it a draw. I'm feeling good with all the miles on the legs too. I really only had one bad run this week and it came Sunday out at McAlpine. I intended to put in some more miles to reach my goal, but ended up bagging that plan when the darkness arrived and the refrigerator invited me to have a look.

Next week I hope to log triple digits, but I'll have in Austin, TX working at The Running Event. Meagan and I were chatting that it's ironic that at such an event it's very difficult to find the time to actually run. Go figure...

Garmin Flub or That Bad?

Time: 113:55
Distance: 16.24 miles
Pace: 7:00??
Map

The Garmin royally messed up the splits somehow on this run. I'm not even sure if the time and distance were accurate. Either way I was planning on going 20 miles, but my motivation quickly waned around 10 miles.

I started the run from Old Bell and soon linked up with Caitlin. We ran together for about 7.5 miles with one stop at the main entrance for me to apply coconut butter to my thighs. Yes, you read that correctly. The hippie Chrisman family not only doesn't eat meat, but they don't use Body Glide. Instead they've found that coconut butter works quite nicely to keep the body from chafing. It also smells terrific and I can vouch that the all natural lube works!

We parted ways after a quick 10 minute add on. I think Caitlin's mom was able to snap a couple photos when we ran by. If she did, she'll have spotted Red and Pancho Villa running in Karhu Forward Rides. This guys is currently sporting a filthy 'stache that will be in its full glory next week in Austin, TX. Wait for some what I hope to be great photos.

Anyway, I'm getting sidetracked from what turned out to be a rough one. I ran back to the car and dropped off my jacket which was unnecessary for the warm fall temps. I was at just under 10 miles and hoped that I would see Nathan Stanford out on the dirt when I ventured back to the park. It didn't happen and my run got tougher and tougher. I usually don't get hungry during runs, but I was craving pancakes, eggs and syrup. I couldn't get them out of my head. I've never really bonked on a run where I've been totally, utterly depleted of glycogen, but this was headed that direction. I still managed to run out to the Footlocker Course, loop around around it and run back to the car, but I ended the morning with just over 16 miles.

Splits:
7:43, 7:16, 7:08, 6:57, 6:48, 6:44, 7:01, 7:03, 6:37, 6:29, 6:35, 6:41, 8:40??, 7:25??, 6:29, 6:23

I was glad to be done and hurried home to whip up some flapjacks. They were good.

Caitlin's Return from Costa Rica

Time: 29:23
Distance: ~4 miles

I had a good day of store visits during my time in Charleston. I made the most of the afternoon once I got something to eat at a cool little cafe near the water. I was sure to jump on Facebook and the tracker device to check up on Paul, Jay and Aaron up at Richmond. All three turned in solid performances in the marathon while Allen and Kevin rocked it in the half-marathon.

It was a long drive back to Charlotte and I was losing the drive to put in a double run. I had wanted to run more after the race, but I started to get "workout stomach" and decided to hold off on more miles. When I got home it was refrigerator time. I was in the middle of eating my home version of ramen and a beer when I got a call from Caitlin. I was already planning to pick she and Garrett up from the airport, but Ms. Chrisman was wondering if I would go on a run with her. Hell, why not?

We laced up the shoes around 9:20 pm and found some miles in Elizabeth. It actually felt good to shake out the legs and my stomach wasn't complaining too much either.

I got home around 11:00 pm and fell asleep in front of the tv. I had been up since 3:00 am, put in 19 miles and been in the car for over 6 hours. It was a fun way to spend a Saturday.

Folly Beach 10 Miler Recap

Time: 98:50
Distance: 15.37 miles
Race: 51:35, 1st

W/u: 27:06 for 3.42 miles
Race: 10 Miles with first 3 hard, middle 4 at marathon pace, last 3 hard
C/d: 20:09 for ~2.1 miles

Early this week I put in a call to one of my accounts about coming to visit. I needed to mend a poor start to our business relationship and wanted to see when they would be available to meet. I learned that a race was being hosted in Folly Beach just outside of Charleston this weekend. I was torn between attending the 10 mile race or going to a new event called the Conway Racefest that was doling out prize money. Last night I went on the website only to see that a number of other good runners would be in attendance including Bobby Mack (NC State grad, 14:20s on the road this summer) and Felix Kiboiywo (Auburn, 13th at NCAA xc last fall). There were others and I had no problem pulling a Geb by ducking these athletes.

I was in bed somewhat early and up for the drive to Folly Beach waaay to early. I left Charlotte at 3:30 am for an arrival time of about 7:00 am. I stopped once to grab coffee at Starbucks once I was close and knew that I would be on time. Registration went smoothly and I started my warm up along the course around 7:20 am.

My plan was to run hard for 3 miles, back off the throttle and settle in to marathon pace, and then hopefully throw down the final 3 miles. I wasn't sure how everything was going to work considering the number of miles on the legs (already at 90 for the week), the drive and the colder weather. Everything ended up working great as I felt good executing my race plan.

Splits according to Mr. Garmin:
5:00, 4:59, 5:04, 5:23, 5:24 (25:50 at 5 miles)
5:26, 5:25, 5:15, 5:15, 4:22 for .85 miles (5:10 pace)
51:37 total for 9.85 miles

Splits according to Nike watch and mile markers:
5:03, 4:50 (9:54), 5:04 (14:58), 5:15 (20:13), 5:16 (25:29)
5:29 (30:59), 5:18 (36:17), 5:11 (41:29), 5:02 (46:31), 5:03 (51:35)

When the race started I jumped off the line and was immediately in front. I nearly caught the lead bike too. I pressed into a breeze along a perfectly straight and flat road that was about 1.5 miles long. My split through the mile was solid and there would only be 10 more minutes of struggle before I could settle. After getting through the first couple of turns I had the wind at my back and was able to rattle off some efficient running. I know the course was about 200 meters short and it probably was in the second mile as I split 4:50. There wasn't any way I was running that quick, but it kept me motivated to keep rolling. The third mile marker came and I steadily caught my breath with some easier running.

Around mile three is where the Garmin and mile markers really started deviating. I am wearing my Garmin in a Fuel Belt wrist pocket which doesn't allow me to see the actual screen. I was using my Nike watch as my guide that was being clicked when I came to the course mile markers. I was shocked when miles 4 and 5 went by in 5:15 and 5:16 because they felt so easy, but really I was running closer to 5:25 pace. I came through the first 5 miles on the two loop course right at 25:30 and two of those miles felt like a crawl!

The next mile was physically the toughest. The wind had picked up slightly and I started to think there was a slight grade to the direction we were running. My split according to the Nike showed that I had indeed slowed. But it was to an acceptably relaxed pace that I wanted to run prior to the race. There was one more easy mile of running and then it was go time.

When I hit mile 7, I attempted to grab a cup of water but the hand off from the high schooler was bad. My frustration in dropping the cup meant that I surged hard. When I came to the next mile marker I was grew even more frustrated when my effort was only rewarded with a 5:11. I took off again. I was pleased that I was even able to pick up the pace this late in the race, being way out in front and on tired legs. I pressed all the way to the finish line and crossed around 51:35 several minutes in front of the next runner. Results still aren't posted and won't be available until Monday afternoon.

With some further reflection, I'm really pleased at the race this morning. My training the past few weeks has been solely about miles, pure quantity. Despite the number of miles, I found my legs to be quite responsive to the mind telling them to get rolling. Aerobically I felt amazing and my form seemed much more efficient. I remember at one point during race, I saw my shadow and noticed my arms were positioned correctly leading to proper motion forward. With many more weeks of solid aerobic based training and high mileage, I might start to think running 5:18 pace for 26.2 miles is possible.

Dark Double

Time: 59:58
Distance: ~8.6 miles

Man it gets dark early. I didn't get out the door until after the sun had set and really need to think about investing in a headlamp. My eyes adjust fine for most of the run, but during the section along Queens road and Selwyn, I get blinded by cars' lights. I'm always afraid that hit a crack in the sidewalk and end up on my hands and knees like Meagan a few weeks ago.

I managed to not fall, get hit by a car or get lost tonight. A win in my book. More miles. More dirty clothing. Another shower.

Email Questions

Time: 79:25
Distance: ~11.5 miles

Some nice easy miles this morning from the house. I don't feel all that bad after yesterday's triple run. A few days ago, Nathan Stanford sent me a quick email about logging high mileage. His question pertained more toward eating habits and metabolism. I'll post my response with some minor edits:

The miles are definitely being logged these days and I'm feeling good pounding the pavement. I've been a little hungrier the past few weeks, but nothing over the top. While I can run on a full stomach without getting cramps, I choose not to. I like to feel light while I'm out running so I end up going long stretches during the day without a ton of food. I end up hydrated with water, Nuun and coffee much of the afternoon before the second run.

However, I have found myself being much more to eager to have breakfast after my morning run/workout. Usually my breakfast is quite light, but lately it's been more substantial. I've also probably dropped a few pounds since triple digits that I'm actually pleased about. The legs and body feel more taut and efficient.

More specifically, I'm not really concerned with what I eat right now. (I just finished off a bag of Snyder's White Chocolate PB Pretzels). I probably drink too many beers during the week too, but so far it's been working for me. I haven't had any hunger pains at 2:30 in the morning requiring me to eat spoonfuls of mayonnaise a la Bill Rodgers. I've tried to stop eating after 10:00 pm, but that sometimes doesn't work.

I'll be interested to see where the miles put me physically and fitness wise by the end of the year. The longest stretch I've gone of 100+ is 8 or 9 weeks and that was my senior year of college. I hope to be able to duplicate those numbers, but not intensity.

Who else out there has logged consecutive triple digit weeks? What changed in terms of eating, sleeping, etc.? I'm curious...

Three Runs, One Post

This isn't my style, but I'm posting three runs in one post today. It's also not my style to run three times in one day. Seems a bit ridiculous and not very sound when it comes to a time management point of view. However, the schedule today allowed for it and I took advantage.

Time: 64:26
Distance: ~8.6 miles

I ran with Meagan on a medium loop this morning. Her legs were tired and I was content to shuffle since I was awakened too early. She was off to the airport and I was off to drink coffee.

Time: 57:02
Distance: ~7 miles

Before driving to the airport, Tyler gave me a ring about running out at McAlpine. He wanted to take his dog Cerberus out for a few miles. How could I turn down a run with Tyler and Cerberus on Veterans' Day? After a couple store visits to Charlotte Running Company and Inside-Out Sports, we left for the crushed gravel.

I felt better on this run than I did at 6:20 this morning with Meagan. The pace was slow as Cerberus had to be reigned in a couple of times, but it allowed me to stretch out the legs.

Time: 59:09
Distance: 8 miles

I missed the Meetup Group Run from Common Market last week and I won't be around for the next two weeks. It's always a fun excuse to fit in another run, make it a triple and drink a few pints. I showed up early after running a few errands and jogged the course solo prior to everyone showing up. The group started a few minutes late and I was off putting one foot in front of the other again. My pace gradually picked up and I steadily passed several people by the time the run was over. However, I was surprised at how many people finished ahead of me and who must run this as a mini workout.

Meagan's McMullen Workout

Time: 99:33
Distance: 14.57 miles

W/u: 16:28 for 2 miles
W/o: Length of McMullen uptempo, return with 3 x mile with mile rest
C/d: 8:18 for 1 mile

I was sitting at the RFYL Grand Prix Series banquet last night and Tim Rhodes called out Brian McMahon's name for an age group award. It was only then that I realized my tower twin wasn't in attendance and that I wasted a perfectly good applause on the chump. I shot him a text and invited him to meet up at McMullen for a workout in the morning. I've only run at McMullen six or so times, and half of those, I seem to spot B-Mac. It would only be fitting to have him along.

The plan laid out for Meagan was to run hard the length of the greenway followed by some alternating easy/hard miles on the return. It would be a long workout, but I wanted the legs to take a beating versus having the pace taking a toll on the breathing. I hoped she'd be able to handle splits of 6:30 miles considering her recent hour long tempo at McAlpine.

B-Mac, Meagan and I got in an easy 2 mile warm up out and back along the dirt section off Hwy-51. It was nice having another person along though Ms. Nedlo was a bit skeptical at first. That soon all changed when we started and she realized this was going to be a good workout.

Splits according to Mr. Garmin:
6:16, 6:09, 6:07, 6:05, 6:08, 4:49 for .78 miles (6:13 pace). Tempo total of 35:38.
(6:36 for .82 miles), 5:59 for 1 mile, (7:17 for .98 miles), 5:50 for 1 mile, (7:27 for .99 miles) 5:58 for 1 mile
74:47 and 11.57 miles total at 6:27 average.

Splits according to Nike watch and McMullen mile markers:
35:38 on the tempo
(6:35 rest), 5:48, (7:28), 5:48, (7:26), 5:58)

Meagan looked and sounded good throughout the workout. I felt solid playing pacesetter during the uptempo portion. Just look at those splits! Who could have asked for anything more even than that? I'll stop boasting and say the greenway is longer than I remember. I thought it was closer to 5 miles, but turns out it's nearly 6.

Also, should I mention that Meagan ran the legs off of B-Mac after the first hard mile on the return? I hope he continues to join us for workouts this fall and winter. It was a great morning to be out on the greenway as the temperature was nearly ideal. I wish it could resemble this all year long.

New Loop with Pezz

Time: 39:17
Distance: ~5.15 miles

Meagan, Pezz and I got in some miles this evening on a newly created loop. While Meagan visited a construction site, I fit in a few long strides along one of the side streets. I wasn't feeling fantastic on tonight's run so I was glad to be finished. We also learned that the loop is definitely a little over 5 miles as Pezz wore her Garmin and it beeped at the top of the hill near our pad. My other "short" loop is a little longer, but this one still works for me.

Logging Miles

Time: 77:17
Distance: ~11.5 miles

I got in a solo morning run on a longer version of my standard Freedom Park or Booty Loop run. I don't know the exact distance, but I do know that I ran a couple of minutes faster than yesterday when I started with Meagan. The run finished today much quicker as I think the final mile was somewhere around 5:50.

Lesedi Pub Run

Time: 30:11
Distance: ~4 miles

This evening I had the pleasure of helping out at Fleet Feet Columbia's Lesedi Pub Run. The sock brand that I rep, Balega Sports, fosters a unique relationship between the U.S. and South Africa. Essentially, one of the company's owners had the idea of a high quality sock he wanted to have produced with some of his yarn. Just up the road in Hickory, NC is where Balega is headquartered. The office sits in the heart of the old textile industry which still has ties to the socks, though it is a dwindling industry. While more manufacturing is being outsourced to Asia, Balega's owner traveled the world visiting textile factories capable of making this special sock. He fell in love with one such facility in Cape Town. The owners, workers and product quality all fit the requirements. And that's how Balega's socks came to be produced at the tip of Africa. Well, that's the short version of the story.

Balega does a lot for the community here in the U.S. and in South Africa. One such initiative is the Lesedi Project that was started to help the Ethembeni School. In partnership with Fleet Feet Inc., Balega Sports donates all the proceeds from a special series of socks and beads back to the school. Additional fundraisers are held throughout the year to help the students. The event this evening was one of these efforts to raise money for a playground. Previously, the Lesedi Project helped purchase a bus for the students to travel on field trips.

Fleet Feet Columbia invited its customers to attend a pub run to buy/donate $10 for a pint glass and t-shirt. The money is split between a charity of the store's choice (Girls on the Run) and the Ethembeni School. This was the second event I've done this summer/fall where 40 to 50 people showed up and helped out for a good cause.

Tonight I ran with various people at a nice easy pace through the University of South Carolina campus. There were lots of stairs on the run and even a couple walking bridges. I had no idea where we were in relation to the finish point, but I was able to keep up with everyone. Meagan tagged along too and chatted with everyone. It was a fun way to spend the evening with an account and earn some money for two good causes.

Since I've been talking about Balega so much, it should be mentioned they are in the running for the IRRA Vendor of the Year Award. The Independent Running Retailer Association has recognized four brands for their: product consistency, commitment to specialty run and excellent customer service. The other three vendors are Asics, Brooks and Saucony so it's funny to think that a small company from Hickory, NC and Cape Town, South Africa could walk away with a big honor at next week's The Running Event in Texas.

Weekly Starter

Time: 79:20
Distance: ~11.5 miles

I ran with Meagan this morning for about 6 miles and then we parted ways along the Booty Loop. She ran back to the house while I looped around the 5k section again. The pace started out very comfortably, but I was eventually running some solid splits at the end. What those splits were? I have no idea. I do know that I was clipping along back through Freedom Park and to the house. Mr. Garmin's strap is still broken and it's my hope to have it replaced at The Running Event. We'll see if I can work some magic in the Lone Start State.

Week in Review

Time: 865:09
Distance: 119.61 miles

Now that's what I'm talking about. Managed to put in a lot of miles, visit accounts, get abused on the LetsRun message boards, win a race, follow friends at the NYC Marathon, and watch the LMR guys compete. If that doesn't make a great week then what does? The body is feeling good after logging my third consecutive triple digit week. I felt better running hard on legs that weren't nearly as tired as they were a few weeks ago when I was in the process of my first century week. I couldn't have asked for more from the LMR guys on Saturday. The NYC Marathon capped a fun week of running and traveling. Best sport in the world.