Reaching my end of the year goal!

Well, 2012 has been a pretty good year for running. I ran some of my fastest times, collected a few trophies, completed two marathons (Nashville and Atlanta), and completed my goal of running 1200 miles in 2011!

Here are a few highlights:

1. Two half marathons in January: Red Nose and Warner Robins.
2. Set a PR of 2:30 on the New Thanksgiving Atlanta Half Marathon Course. It is, however, short of my 2:20 PR set in 2009 on the old course.
3. Completed two marathons: Nashville (5:46) and Atlanta (6:00).
4. Set a 10k PR in Madison with a time of 1:00:19! Hopefully I'll break an hour in 2012! Set a course PR for the Macon Labor Day Road Race (1:01:52)
5. Broke the 29 minute barrier in two 5k races!! The Steeple Chase 28:28 (Covington, GA) and the Race Against Violence 28:03 (Conyers, GA)
6. Set a course PR in the Covington Fuzz Run 29:19!
7: Set course PRs in the Covington YMCA's Cheerios Challenge 5k 31:22 and 10k 1:02:56. I also received a winged foot trophy for my 10k run!! (I've wanted one of those for years!)
8. No trophy in the Elks Aidmore run this year, but I set a course PR, running this 5k trail run 4 minutes faster than my previous best! I believe the time was 31:20 or something like that! Anyhow, I felt great about the result!

It was a very good year, overall. I look forward to another great year of running in 2012. Perhaps this will be the year I break an hour in the 10k and 28 minutes in the 5k. Who knows, I might even break 2:20 in the Half Marathon. At any rate, I plan to work on staying fit and having fun!

I'll be running the Red Nose Half Marathon in good old Columbus Georgia next Saturday, January 7. Hoping to break 2:30 for a course PR. We shall see!

Atlanta Marathon: Head for the hills!!

Well, It was a beautiful day for the Atlanta Marathon. It began on a cold note, however, with temperatures in the mid 30's. I decided to stick with my long sleeved tech shirt, and used some socks for gloves. I ran in shorts, knowing that once we got going, I would feel about right. My hunches were correct, and I discarded the sock gloves somewhere in the first mile. It was a good run, but the hills got to me! I'll write a more complete report tomorrow evening. For now, here is a copy of my splits:

MILE         TIME      CHANGE      AVG. PACE  

MI  1            11:46        --                     11'46"/mi

MI 2             24:15       + 0:43 (6%)      12'29"/mi

MI 3            36:53        + 0:09 (1%)      12'38"/mi

MI 4            49:53        + 0:22 (2%)       13'00"/mi

MI 5         1:02:45        - 0:08 (1%)       12'52"/mi

MI 6         1:14:46       - 0:51 (6%)        12'01"/mi

MI 7         1:26:30       - 0:17 (2%)         11'44"/mi

MI 8         1:39:12      + 0:58 (8%)         12'42"/mi

MI 9        1:52:15      + 0:21 (2%)          13'03"/mi

MI 10      2:05:18       --                         13'03"/mi

MI 11      2:18:28      + 0:07 (0%)           13'10"/mi

MI 12     2:31:26      - 0:12 (1%)            12'58"/mi

MI 13     2:44:06       - 0:18 (2%)            12'40"/mi

MI  14   2:57:18       + 0:32 (4%)            13'12"/mi

MI 15   3:10:24        - 0:06 (0%)            13'06"/mi

MI 16   3:24:24        + 0:54 (6%)            14'00"/mi

MI 17   3:37:18         - 1:06 (7%)             12'54"/mi

MI 18   3:51:17         + 1:05 (8%)             13'59"/mi

MI 19    4:04:13          - 1:03 (7%)             12'56"/mi

MI 20    4:18:23        + 1:14 (9%)             14'10"/mi

MI 21    4:33:35        + 1:02 (7%)              15'12"/mi

MI 22    4:48:15        - 0:32 (3%)              14'40"/mi

MI 23    5:02:42         - 0:13 (1%)              14'27"/mi

MI 24    5:17:04         - 0:05 (0%)               14'22"/mi

MI 25    5:33:24      + 1:58 (13%)             16'20"/mi

MI 26   5:49:54       + 0:10 (1%)               16'30"/mi

5k in 28:03!! Marathon Next Week

I'm feeling good about next week's Atlanta Marathon. Tapering is going well. It is so easy to taper!

Ran a 5k road race in Conyers Race Against Violence this morning! Set a PR for 2011 of 28:03!! I haven't run that fast since my 28:28 last April in the Covington FUMC Steeple Chase! I believe that the cross training is paying off, especially for those short distances!

However, when it comes to the marathon, all bets are off. We shall see what happens next Sunday. Perhaps I will be able to give a good report about my race. I know that I can finish, I've proven that many times in recent years. The questions that linger in my mind, are:  Can I run it faster than 5:30? If so, how close can I come to the 5 hour mark?

Feeling great for now!!

10k PR and 10 miles at 30 seconds faster than marathon pace

Swimming and rest has been helping my ankle pain slowly disappear. So on Saturday I ran 10.3 miles at a faster than marathon pace. I sandwiched this between half mile warm-up and cool-down walks.

A week earlier, I raced in the Madison, GA Fireman's 10K. I came within 19 seconds of breaking my goal of running 10k in less than an hour! Then I ran an additional 10 miles later that afternoon. My ankle felt fine, too. However, my quads and other leg muscles felt fatigued from the speed work done during my 10k PR. The next morning, all was well thanks to a good night's rest.

Because of the potential of more ankle pain, I ran this workout on the track, instead of on the road. I found that this was not a problem. However, my most difficult problem was the inevitable slowing of the pace from miles 8 to 10.

It was a good workout, but it felt unnecessarily difficult. Probably because I have had to reduce the amount of running to help my ankle.

I suppose that this could hurt my marathon time on October 30, but at least I will be running on a good ankle. It appears to be healing steadily, so if I finish at a slower pace, I will be able to finish more marathons later at a faster pace.

Marathon Training: Sometimes it's better to rest and cross train

My ankle/heel has been bugging me off and on for several months. I've been running because I can and it doesn't feel bad when I run.

However, after running my recent 26 miler to newborn and back, I decided that It might be a good idea to lay off a little, so that my upcoming Atlanta Marathon will be a great run instead of just a mediocre attempt. I reduced my mileage last week and decided not to run at all this week. I have substituted laps in the pool instead. It has been a nice change of pace and my ankle feels so good that I'm thinking about running every day. However, I'm not going to run this week! Then, when I run next week, I will love every minute of it.

Hopefully, my ankle will feel just right up until marathon day and I can complete my final long run AND run through the taper. If not, I'll focus more on swimming and minimize the running before the marathon. I have after all, completed three runs of 20 miles or longer for this training cycle!

I'll probably try some speed work Saturday. Ankle feels great today!

Marathon Speedwork Yesterday! Prepping for Atlanta.

I was feeling really great when I began my speed-work yesterday. I was scheduled to do eight one mile repeats at 10:30 or less. I felt like I was ready, so off I went to the Alcovy High School track. The plan was to start out with a couple of easy laps and then do the repeats.

When I got to the track, I met up with one of my neighbors and walked two warm-up laps with him before he left. As he was leaving, my friend, Christian Camfield came to join me for my first three repeats. We ran two easy laps and then we turned on the speed. We completed the first mile in an unexpected 8:53. I didn't feel too bad either! However, I wisely decided to tone things down for the next seven miles! Mile two was a 9:40. Mile three was 10:00. Christian was doing great, so he decided to join me for mile four. We completed that in 10:40. When he left me, the sun was making its ascent for the big 95 degree buildup. Unperturbed, I continued the final four miles, slowing further with each.

The heat has played a major factor in my long runs and speed-work all summer. I'm looking forward to some fall weather, for sure. Especially since I have a 26 mile training run coming up in two weeks. I'm hopeful that September will set a great trend for cooler weather. It's starting off great this coming week.

I'm running the Macon Labor Day 10k in the morning. It will be raining thanks to tropical storm Lee! Hopefully, I will be able to break the elusive 60 minute barrier. We shall see. If I do this, you'll be hearing from me very soon!

It was just too HOT!!

I was scheduled to do four one mile repeats today. When I began it was already in the mid to upper 80's. I walked to the track and ran a half mile. Then I ran a half mile at an easy pace. I decided that because of the heat, I would modify my workout to eight half mile repeats. Everything was going well, but when I got to repeat 6, I was feeling the heat. I stopped in the middle and walked home. Fluids were not a problem. It was just the heat. I sipped Gator Aid as I walked home. When I got home, I pulled my cooling vest out of the freezer and sipped ice water. I recovered rather quickly, but I'm glad I decided not to finish. The heat can be dangerous.

The splits that I did run were pretty much on target.

Lap 1: 5:03
Lap 2: 5:01
Lap 3: 5:14
Lap 4: 5:17
Lap 5: 5:26
Lap 6: 5:36
Lap 7: Incomplete. The heat was taking its toll.


I need to remember the heat next week, when I run my 20 miler and start really early. Until then I'll keep you posted.

Speed Work and Marathon Training

I had a pretty good speed session today. Arguably the best I've had all summer. My goal was to run 6 X 400 at less than 2:10. My splits were very good:

Lap 1: 1:57
Lap 2: 1:57
Lap 3: 2:01
Lap 4: 2:08
Lap 5: 2:07
Lap 6: 2:11

The first two splits went very well. Although the intensity level was high for me, I did not really feel it. At lap 3, I felt some stress, but I was not working too hard. Laps four and five were a little tougher. Lap 6 reminded me that I had essentially reached my limit for the day.

While running my 400 repeats, I began thinking about how hard it would be for me to maintain that pace for a marathon. I reminded myself that the purpose of today's activity was not to train for a super fast marathon pace, but to build my aerobic capacity so that I could maintain a pace of 11:00/mile for the entire race. (Actually, I would be pleased with a 12 minute mile since my fastest marathon in recent years was something like 12:45/mile.)

Having run 9 marathons in the past 4 years, I know that I can complete the distance. Now I'm trying to complete the distance in around 5 hours. This time I'm attacking the race on two fronts. They are endurance and speed. For the endurance part of my training, I am running long every other week. I will run four long runs of 20 miles or more. Last week's long run was 17 miles. On August 6th, I will run 20 miles. That will be followed by three additional runs of 23, 26, and 28 miles between then and early October.

Speed sessions will continue to include 400 meter repeats once a week and mile repeats or races on non-long run weekends. I'm hoping to bring my magic mile speed test down to 8:30 before the marathon. With that mixture of training, I should be able to come close to 5 hours in the Atlanta Marathon. Of course, that won't happen if the weather is too hot or the course is too hilly.

17 miles: Long Slow Distance on a Hot Humid Day

The most important training run for marathoners and half marathoners is the LSD or Long Slow Distance. It teaches the body to endure and enables the runner to realize that he or she can go the distance. Today's 17 miler was one of those runs for me.

Because of the heat, I started at 7AM and stayed close to home. For the first 10 miles I was able to maintain a 13 minute pace. However, the heat had its way during the last 7 miles. I was able to maintain a pace of only 14:30. Of course, the temperature was climbing and by the end of my run it was approaching 90.

I used our Gym Boss and ran/walked at 30/30 intervals. I figured that a starting temperature of 76 degrees would make it difficult to run long as the temperature rose. It was a wise choice for me, because I'm feeling very good after this long run.

A Week of Speed Sessions

Actually, I have had two speed sessions this week. First session was on Saturday, July 16 and Wednesday, July 20.

Saturday's session consisted of 5X1 mile repeats. One of those repeats was my magic mile. It was 39 seconds faster than my last magic mile! 9 minutes!! Next time perhaps I can come up with a magic mile that has an 8 in front of it! At any rate, my splits were as follows:

Mile 1: 10:49 Easy warm up before the Magic Mile
Mile 2: 9:01 Magic Mile!!
Mile 3: 10:09 Good pace, faster than my desired marathon pace of 11:00
Mile 4: 10:13 Still felt good!
Mile 5: 10:13 Still felt good!

I walked 5 minutes between each mile repeat for recovery. I felt great after this session.

Wednesday's session went very well. The temperatures were significantly warmer than Saturday, but I wasn't concerned since I was running 400 meter repeats. My splits were as follows:

Repeat 1: 2:14
Repeat 2: 2:15
Repeat 3: 2:12
Repeat 4: 2:12
Repeat 5: 2:16
Repeat 6: 2:12

I ran/walked 400 meters between each 400 meter repeat. I wanted to run 8 repeats, but I decided that it was too hot. So I settled for 6 repeats.

I'm learning to enjoy track workouts because they are helping me build confidence!!

Now, I'm looking toward Saturday's 17 miler. I hope to start early enough to beat the heat, but if not, I will just go slower and break it up for some cool down sessions!

Building Toward My Goals: A Really Good Training Week!

This week of running has been really good for me. I'm especially pleased with today's 5 miler! I completed miles two and three in under a 10 minute pace. Mile four was a 10:17! What a great run for me!

I think the Wednesday Speed Sessions are paying off. This past Wednesday I completed 6 quarter mile repeats in 2:11 or less. Here's the rundown:

First Repeat - 2:11:22
Second Repeat - 2:07:55
Third Repeat - 2:10:11
Fourth Repeat - 2:10:11
Fifth Repeat - 2:10:07
Sixth Repeat - 2:01:45

Of course, between each repeat, I slowed to a comfortable pace before the next. I have a good feeling about the Fuzz Run this year. It's a local 5k race. If my training keeps progressing, I should be able to come close to 27 minutes. That's something I couldn't even think of 5 years ago! As a matter of fact 5 years ago, I didn't think it would be possible for me to break 30 minutes in a 5k. Now I break 30 minutes in 5k races most of the time. This year I completed the Steeple Chase in 28:28. Right now I feel really optimistic about coming close to my Fuzz Run Goal.

I'm also feeling positive about the Macon Labor Day Road Race 10K. I plan to break 60 minutes this year, if at all possible. My current runs tell me that this will be possible, given good conditions.

Atlanta Marathon! October 30, 2011! Here I come!

Running has taught me that being consistent and faithful in all things will enable one to achieve his or her goals.

Using a Time Trial to Determine My Everyday Training Pace!

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So, today I went across the highway to the Alcovy High School Track and ran my first ever Magic Mile! I ran at an easy clip and finished feeling like I could have gone a little faster, but it was a fairly quick pace of 9:39 for me.

Actually, that's a little slow for me, since I have run 9:05 for three miles straight with no ill effects. Of course, ti was 75 degrees outside this morning, and I did the 9:05 in 60 degree temperatures.

Jeff Galloway suggests that one should use the Magic Mile to aid with the determination of day to day training paces, and that is exactly what I intend to do. After all, consistent training is the best way to go and I won't be able to train consistently if I train too hard.

If I continue to work, speed will come!

Atlanta Marathon Preparations: One HOT Eleven miler

Jeff Galloway suggests that runners should slow down 30 seconds per mile for temperatures every five degrees above 60. I followed his advice today! It was 72 degrees when I started my run. I don't know what the temperature was when I finished, but I really felt great as I doused myself with cold water on my front porch. Then I went into the house and took a cool shower.

I drank water from my camelback to stay hydrated and I nibbled on a Cliff Bar from miles 5-11. Everything was going well at first, then it began to warm up and of course, I had to slow down. Of course, things were still going well, but at a slower pace. As the heat came on, I decided that I would definitely start early for my 13 miler in two weeks.

I'm glad I finished the run, because, as we all know, finishing the long run is the most important aspect of marathon training. Speed is not the most important factor in this oppressive Georgia Heat Wave!!

Using a trail run to moderate my pace.

I had a choice this morning as I walked out the door for my 5 miler. Run my usual 5 miler down Scout Road or take to the trails behind Alcovy Hihg School.

I approached the highway and quickly made the decision to run down the trails behind Alcovy High. The first mile was pleasant enough. I was careful not to go too fast and constantly checked the trail for places that might trip me up!

Somewhere near the end of mile one, I was forced to stop and survey the stream crossing. The Cross country coach had built a small dam across the stream bed and created a small water challenge. I couldn't leap across, so I stepped across quickly, soaking my right shoe. No problem, though, because my shoe had completely dried by mile two.

Eventually, my run found me down by the river walking on a sand bed and seeking another trail. I couldn't find one, so I retraced my steps and returned to the stream bed. This time I crossed on the dam and my feet remained dry.

By the time I left the trail, I had traveled approximately 3.5 miles. I needed another 1.5 miles, so I decided to run through the Willow Springs neighborhood at a moderate pace. This neighborhood has some nice hills, which I might use later for hill repeats.

I really enjoyed my run. It was a nice easy recovery run incorporating beautiful sights along the trail. If I had taken to the roads this morning, I might have run too fast. I feel really good now and I'm eager to run my 11 miler on Saturday. Now, the only question for Saturday is: Which course? Hilly or flat? Guess I'll make up my mind as I approach the highway Saturday morning.

Running and My Physical Well-being

I ran 5 miles this morning at an 11 minute per mile pace. It was an easy training run down a country road, before it got too HOT. We're experiencing an early June heat wave here in Georgia, so I've decided to start all of my runs no later than 7:30 AM.

Well, my run was great and relaxing. As I ran, I began thinking about my return to running six years ago. I had never really quit, but I was not really on a schedule. What I discovered was the reality that I was not really in shape.

I remember moving risers to set up for a performance in Monticello and being so winded that my students did most of the setup because they knew I was out of shape. I remember sitting down and feeling the pain in my knees making it difficult to stand from a low chair. I did not dare sit on the floor, because I would often need help to stand.

No problems with that now! Running has changed too. I'm now able to train at an easy pace of 11 minutes per mile and feel relaxed while doing this. I still remember taking 1 hour and 10 minutes to complete the distance I ran this morning in 56 minutes. I have knocked 10 minutes off of my 5k time and at least 20 minutes off of my 10k time.

I have learned the value of speed work and hill training. I understand the value of rest and slow recovery runs. I'm still working on the idea of cross training. I think I'll bike 8 miles tomorrow. I did that last week on a non-running day and it didn't seem to hurt or take up too much time.

In the music world, we all know that practicing regularly and appropriately will improve our performance. I am beginning to realize that running requires regular and appropriate practice as well.

Training for a Marathon in a Heat Wave

It has been really hot in Georgia Lately. Record breaking heat in June. And to think that I have an 11 mile run coming up on Saturday!

Fortunately, the weather in the early morning is not too bad in Georgia. I have been running early every day this week (actually, I mean four days). It has not been a problem, because my runs have been 5 miles or less. Next Saturday, I will need to plan a little more for my 11 miler. It really shouldn't be a problem, if I rise early and depart at about 6 AM. That will have me completing my run by about 8:15, give or take a few minutes.

For this long run, I'm planning to use the Galloway Run/Walk method. If all goes well, I should move along at a 12 minute per mile pace. Hopefully, I should be a little faster, but no worries because it is an LSD run. LSD=Long Slow Distance.

This week was so easy that I'm eager to get out there and complete an 11 miler. Speed work is scheduled for Wednesday morning again. 6 quarter mile repeats at 2:15 or less. Just thinking about next week makes me want to run some more today, but I know it is wise to take full advantage of this easy week since additional long runs of over 20 miles lie ahead in this schedule.

Planning on swimming and biking for at least two days next week as well. So far the heat has not been a problem. I guess it pays to rise early and run during these hot days.

Laying the groundwork for the Atlanta Marathon and Random Thoughts

I ran an easy 5 miler today. It was definitely easy compared to Saturday's Ten Hill Repeats. This week, I will be increasing my weekday mileage and incorporating some serious Cross Training and Weight Lifting into my routine. The weekend run will be an easy 4 miler.

My recent runs seem so easy after having completed the Nashville Country Music Marathon, but I keep reminding myself that I am building a base, so I can improve my fitness for the Atlanta Marathon on October 30.

Laying all of this groundwork reminds me that I will need to spend time laying groundwork with my new students at Fairview. They will most certainly need to adjust to my ways of teaching, and I will need to remember that they are not the students I have been teaching for years. Once the groundwork has been laid, we will all succeed in making music together, because that is the most pleasurable way to learn about music.

I'm looking forward to many pleasurable experiences in music and running this fall.

Great Day for a Twenty Mile Run

My training for the Nashville Marathon has been ongoing since January. It has finally cone down to this twenty mile run,

The weather was perfect and I felt great. I filled my camel back with 32 ounces of water and packed five 100 calorie cliff bars into my pockets.

I decided to go with my heart rate monitor because I had chosen a very hill out and back course. My marathon goal is 5:15-5:30. The pace for this run was appropriate for this goal. I want to travel at a 12:00 pace. I did this long slow distance at a 13:26 pace.

Last year at this time, I was preparing for the Oklahoma City Marathon. I felt pretty good, but I was having some minor ankle problems. This year I have no such issues as I begin my Taper phase. I actually felt like running today, but I knew that my legs would benefit from rest.

I think my goal is reachable. I feel very good. Now, if only I can shake this lingering cough before the marathon!

Ficquett Chorus Rehearsal and an Easy 5 Miler

Ficquett Chorus had a great rehearsal today! We worked on two songs from Wicked, a song from Amistad, and a selection from Les Miserable. We also worked on Let There be Peace by Andy Beck. Then we put together my Orff arrangement of "Tue Tue" the African Yam Festival Song and we began to assemble our forces for Jim Solomon's "Listen to my Heart Beat" Next week I plan to add "Firefly" by Andy Beck and "Wind on the Hill" by Victoria Sabo. Hopefully we'll also have time for my Orff arrangement of "Hot Cross Buns."

This choir's work is a fine example of musical collaboration between students and teacher. This collaboration occurred in the ancient confines of the Ficquett Music Room. It is not the most beautiful place, but it is where the magic of music happens as we work together to prepare for our concerts and learn fundamental musical concepts.

After such an outstanding rehearsal, I had a great easy 5 mile run down one of my favorite routes. What a wonderful day it has been. It is a pleasure do do the things I love each day!

Collaboration

Recently a friend wrote on my facebook wall that I would like my new classroom facilities at Fairview Elementary. If you have ever been in my classroom, you know that the facility does not matter to me. I like having space, of course, but I generally prefer to hear great musical results from my students.

Facilities do not create results. Musical results are created by collaborative efforts between students and teacher. The teacher must ask and students must perform. Then students and teachers must evaluate. The great teacher is a facilitator who listens and advises, constantly shaping musical efforts until they develop into pleasurable experiences for performers and later, listeners.

Like running marathons, music making doesn't just happen. It occurs through deliberate planning and actions. Those who are having difficulties learning, must listen to those who are more capable. Thereby learning how to perform a new work. Like runners, students and teachers must know our limitations and build from there.

For many runners, a 12 minute mile is fast enough for now. For many musicians, a simple unison selection performed well is preferable to a more complex piece that is badly presented. Like runners, collaborative musicians must work within our limitations to achieve true musicality.

So you see my new facility won't matter. What will matter, however, is the musical collaboration that will occur in that beautiful new room. Besides, if you know me, neatness doesn't count as much as musical achievement. Beethoven believed that too!! He was one messy, musical German!!!

Saturday's 15 miles on Scout Road and Pickett Bridge Road

I ran on Saturday with my heart monitor. It was an easier course than last week's 14 miler, so I decided to decrease my intensity. Things went very well. I actually ran 30 seconds per mile faster.

I did not worry about pace only heart rate. What a pleasant surprise to discover that with the lower intensity, I was able to go faster.

For the past few days, I have been joyfully remembering former students like Sam Potts, Julianna Laseter, and Matthew Dean who were attending Georgia All State Chorus!!

AND Steven Hopper who presented an outstanding Senior Recital at Truett McConnell College in Cleveland Georgia last Thursday evening.

AND Josh Holley whose performance I enjoyed a few weeks ago at the Savannah Theater production of the "Savannah Tenors".

AND Unita Harris, who is thriving as a music major at Reinhardt University in Waleska, Georgia.

Of course, there are others, but these have all been an inspiration to me in recent months.

It is such a blessing to live the life of a music teacher and have the tremendous privilige of being surrounded by so many talented people.

My 3 miler today was run before the storm. It was a joyful experience of high intensity speed work and rest. No heart monitor involved today. Just me and my Garmin!!

I carbo loaded AFTER the run!!

Great Chorus Rehearsal and a Very Good 8 Miler!!

My schedule says that I'm supposed to run for an hour today, but I decided to run tomorrow's 8 miler today and run the hour tomorrow.

Ficquett chorus rehearsal was very good. So I felt highly motivated to put in a strong eight miles today.

My plan was to stay as close to 11:30 per mile. I started out at a good pace, completing my first mile at 11:07. I could have gone out a bit faster, but I needed to reign in my pace, so I could have a well paced 8 miler.

Picket bridge road was challenging as usual because of the gravel, hills and dirt. I like to run it though because it shows me how much I have improved and the hills add balance to my workout.

As I ran today, I thought about how much I have been blessed for the past six years. Working at Ficquett has been fun and I have loved watching so many children improve as singers and musicians. I am blessed to have a chorus that is able to sing two parts because they are willing to work together and listen.

Working with Orff has taught them that and it has forced us all to work as a team not only in rehearsals, but also in class.

Next year my mission will be to fulfill these high standards with my new school. I will be starting over, but my life experiences have taught me that WHEREVER I AM, WE WILL SUCCEED.

Gaither Plantation 14 miler

I had several choices today.

First choice: Run the Reagan? That's a half marathon, and I needed to run 14 miles today. I decided it was too far to drive, and besides, I was ready for a long slow distance close to home. So despite the fact that I like this race, my decision was no.

Second choice: Attend a Kodaly Workshop at Clayton State? These are always very good, but I have sworn off musical activity for the long weekend. I need a break. So the answer was no!

Third choice: run 14 miles in the morning and hang out with my wife for the afternoon and evening. I made this choice.

I decided to run this at an easy pace using my heart rate monitor as my guide. I did not need to push myself for this training run, but I definitely needed to keep my heart rate within the 70-75% zone. I succeeded in doing that today.

The Gaither Plantation course takes me across the Alcovy River. It is out and back. Going out is easier than coming back, because there are more hills to climb on the return trip. The half mile hill at the river is especially challenging. The heart rate monitor kept me in check, since I had no desire to charge up the hills today.

As I ran, I kept thinking about Jim Solomon's percussion piece, "Thump, Thump". I think I will teach it to my 4th and 5th graders. The lyrics were appropriate for today's run:

"Listen to my heart beat thump, thump.
Listen to my heart beat thump, thump.
Listen to my heart beat thump, thump.
Listen to my heart beat heart beat heart beat heart beat!"

The weather and scenery on this run were magnificent. Sometimes I see deer on this route, but not today. I'll get some pictures and share them when I run an extended 16 mile version in two weeks.

The course is hilly and challenging, so the heart rate pacing was a great idea. I'm feeling great and prepared for a pleasant afternoon!!

Jim Solomon Music Workshop and a Ten mile Run

"You INSTANTLY become a better teacher of Orff ensemble and percussion ensemble when you can:

1. Simultaneously sing a song and clap an ostinato. . .

2. play one rhythm and speak another. . ." Jim Solomon

This is the kind of learning activity I was involved in on Saturday from 9AM to 3PM. I love attending Atlanta Orff Workshops because they always offer effective teaching ideas. And their notes are great offering step by step teaching techniques. Great music teachers are willing to take time to prepare their students. As teachers of music we always need to look for ways to promote good musicianship, breaking down musical performances into smaller manageable segments which can be attained by our students over tome and put together to create masterfully musical experiences.

Jim Solomon taught us nine musical selections reviewing the process of teaching along the way. Along the way, he also advised us of techniques we can use to become better music teachers. It all amounted to building our expertise and our students' on a good solid base.

I was so inspired that I ran ten miles around Stone Mountain after the workshop building my marathon base and pondering ways to build my own musical base.

I ran two speed sessions in the ten mile workout. Using my Garmin to keep me honest and timing the speed bursts. I took a one mile break between sessions and slowed down for the final two miles. The hills were challenging. The downhills were exciting!

In time, I will be able to reach my Half Marathon goal of 2:15. I need to keep building my base. To paraphrase Jim Solomon: "Don't be concerned about what you can't do right now. Put yourself on a five to seven year plan and keep working at it."

Slow and steady builds the speed!

Critz Tybee Half Marathon!

Considering the fact that I had left my Garmin at home, this was a pretty good run for me. I decided to run this Half like a training run and go along simply by feel.

It was a fairly warm morning. The temperature was around 55 degrees, but at the start of the race it was misty with the promise of rain.

We were treated to a fine rendition of the National Anthem. It was error free and appropriately sung. Shortly after we started out, it began to rain steadily and heavily. This continued until the fifth mile (55 minutes in for me). The entire course was soaked because of the heavy rains. Consequently we runners found ourselves dodging puddles. This was fun! Sometimes I found myself just running through.

Once again, I found myself slowing at miles 10-13. The finish was great fun with lots of crowd support. As a matter of fact we encountered great support throughout the run.

After the race I was thrilled to see the beautiful sight of multiple kites flying in the mist over Tybee Beach. Having been chilled by the rain, I especially enjoyed the hot chili provided by the Ocean Plaza Hotel. All in all, it was a pleasant day for a run, despite the rain.

I look forward to running this again!! With the right conditions, it will be a perfect place for a PR.

GMEA Thursday and 6.2 miles

I just returned home from a trip to Savannah, where I attended the Georgia Music Educators Association meeting. It was a great trip. I was able to renew acquaintences with my colleagues and former students.

Thursday began in Covington where I ran 6.2 miles after learning that a friend and choir member had passed away. I thought About John and his wonderful family as I ran.

Following the run, I got in me car and headed off to Savannah. I took a detour through Statesboro, to visit with my friend and former choir member, Lyn Deal. Upon my arrival, at Georgia Southern, I was greeted by my son, Brian. He was hidden in a Live Oak Tree on Sweetheart Circle. He phoned me from the tree. We went to Deal Hall and had a brief conversation with my good friend Lyn. We reminisced about old times and remembered our friend John Wallace.

Later that evening, I was listening to the John's Creek High School performance of "It Is Well with My Soul" and found myself praying for John's family and remembering how much the Pittman Park Choir loved singing a particularly beautiful arrangement of that song. John and his wife Mary Bon have always been faithful members of that organization.

More about Friday later. I'm tired from my road trip. Remember, it's always a good day to run.

Treadmill Run and . . . (Thinking about unplanned rest days)

This evening's goal was to run for one hour. It was getting dark, so I decided to run on the treadmill at my YMCA. I had a pleasant run and listened to a podcast of the Runner's Roundtable.

The podcast was a discussion of endurance training. As I listened I felt that I am in good shape for the upcoming Tybee Half and I made a commitment to listen carefully to my aches and pains so I can live to run the next day. Sometimes, I just feel tired and do not run as planned. I think that most of the time I make a wise choice in these instances. That was sort of how I felt yesterday. I guess that's why my treadmill run went so well this evening. I'm actually looking forward to tomorrow's scheduled 6 miler! Perhaps I'll make it into a 6.2 miler.

A Chilly Ten Miler.

Saturday was a good day. I spent the morning with Pat and Michael at Pine Lake Music looking for a new Lenten Cantata for the Smyrna Choir. I found several to review and settled on Joseph Martin's new cantata, "Whispers of the Passion." Then, we had a great lunch at Olive Garden. I enjoyed a plate of baked ziti with the knowledge that I was planning to run ten miles later that day.

When we arrived home, I rested and digested. Then at about 3:00, I went out for my ten miler. This run combines Pickett Bridge Road with Scout Road. I didn't really want to run, but I knew that if I waited until later, I would be running at least half of the distance in the dark. As usual, once I got out the door, it was no problem. The first two miles were good. I went out at my desired pace of sub 12 per mile for the first two miles. Then the hills got me on the next two miles. By miles 5-10, I generally maintained a sub 12:00 pace. At mile 9 I slowed down quite a bit. I guess I need to learn to finish a little better.

It was cold, but when you're running ten miles you hardly notice it. I was wearing shorts, a long sleeved shirt and a windbreaker. Gloves and hat were not needed. All in all it was a pretty good run. My 3 miler today was much easier, though. The neighborhood route can really slow me down because of the long hills, though.

Warner Robins Half Marathon

I usually run the Warner Robins Marathon, but this year I decided to run the Half because I need to prepare well for the Country Music Marathon this coming April. I am incorporating weekly speed sessions in addition to my long runs. This should help me to come closer to my goal of a 5:15 marathon (I would not be unhappy with a 5:30, though.)

Well, back to the WR Half! I awakened at 5 AM and took a nice hot shower. Then I dressed for the race. While getting dressed, I some how pulled a muscle in my back. I decided that this might not be a good day to run a half marathon. However, since there was a race packet with my name on it, I ventured forth. I have heated seats in my car so I used them for heat therapy as I drove to WR. It was very cold outside and I was frozen from scraping ice off of my car. I really did not think I could possibly run the Half Marathon after scraping the ice, because not only was my back hurting, but now my left hand was crying out from the cold.

As I traveled toward my destination, the warmth of the vehicle began to remove my pain from my hand and from my back.When I arrived at the Museum of Aviation, parking was a breeze and I still had 1 hour remaining before my run. I did a test run and decided that I would, in fact be able to run this half marathon! I gave myself permission to drop out, if necessary, went into the main museum hanger, talked with fellow runners, while staying warm and sipping a cup of hot coffee.

When it was time to start the race, my spirits were high, and I felt as though I could finish faster than last week in Columbus. I decided to be cautious, nevertheless and started out at the back of the pack.

My splits were very good for the first 10 miles. At mile 10, I slowed to an average pace of about 12:15 per mile. I felt pretty good about this considering the fact that the week before I had slowed significantly at mile 8.

The first 10 miles were pretty good considering the fact that I had almost not run this one. I am particularly pleased with my performances for miles 3, 5, 6, 7, 9, and 10 which were all faster than 11:00 per mile.

I am now looking towards the Tybee Island Half Marathon on February 5. Who knows, perhaps I will be able to keep the pace for the final 3 miles and see a gain!!

Frosty Thursday

There was ice all around, but the roads in my vicinity were clear. It turned out to be a great day for a run. Dedication to the task will at least keep me fit at my current level, but experience has taught me that consistency will help me to improve.

I ran for one hour today. My goal was to keep the pace consistently below 11:30 per mile. It went very well. Looking forward to running the Warner Robbins Half Marathon this Saturday. Perhaps I will be able to break 2:25.

One hour run

Today I will go out and run away from home for 30 minutes. Then I will turn around and run back. I hope to have traveled 5.7 miles, but it doesn't matter because my plan is to run for one hour. I'll let you all know how it goes later today.

Columbus, Georgia Red Nose Half Marathon

It was a great day for a run. When the race began, the temperature was in the mid 30's. I felt very good. I ran at a steady pace through the first seven miles. After mile 8 I began to slow down. Miles 9 and 11 were close to my desired pace, but the wind and the hills generally had me in their grip by the end of the run.

I feel great today after a hard fought run yesterday, This morning I thought about how I can improve at the end of my long runs. I think that I will try to work on picking up the pace at the end of my training runs. I'm wondering if a person can teach himself to run fast with extremely tired legs. Yesterday, it seemed to me that my cardiovascular system could handle things that my legs couldn't. Perhaps thinking more about leg turnover speed might help.

Just thinking about things before next weeks Warner Robbins Half. Perhaps I can see some improvements then.

Will Power!

It was dark and chilly for this run, but I got out and ran for one hour. Did not want to go out and run, but day 2 of marathon training is complete!!

Marathon training begins

I have a schedule, and today is the beginning of marathon training. The instructions were to run for 30 minutes, so that is what I did. I went at a nice steady pace. Did not feel tired. Felt great. I wish I could run this fast for 26 miles, but I know the reality that short distances make it easier to maintain speed.

I really believe that Saturday's run will be super if I feel as good as I do today!

My resolution run!!

Put in a good 13.1 miler today. It was a great run. If I do that well in Columbus next week, I should break 2:25. I'm thinking perhaps 2:20. It started raining hard the last three miles, but I felt great. First 13 miler since Thanksgiving Half Marathon in Atlanta. Feeling VERY GOOD. Glad I went out for this one. I'm not running at all tomorrow. 39 miles since Sunday. I need the rest.

Don't want to get injured, so I'm forcing myself to take a break!