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!