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Re: RR: JFK50

KarlD_Navy84 — Tue, 24 Nov 2009 03:04:38 GMT

Great report Kat,

Your recall is incredible. Congratulations on a great effort! Talk to you soon.

Re: TGI Friday

KarlD_Navy84 — Sat, 21 Nov 2009 05:14:07 GMT

Did a 5 mile tempo run this morning. Target pace was 8:05. Made it there by mile 3 after a warm up mile at 8:25. Felt good enough to take the last couple miles at around my short tempo pace of 7:50. Wound up finishing almost right at an 8 minute pace. Finishing time was 39:56. Hope everyone has a good weekend.

Sunday Workouts

KarlD_Navy84 — Sun, 15 Nov 2009 17:12:21 GMT

My last 20 mile run prior to the Las Vegas Marathon is in the books. It was a nice day for it. Got started at about 6:15. The temperature was about 48 degrees when I started and 55 when I finished. My target pace was 8:55. I managed to match that over the first 15 miles. As with my past couple long runs, I have been looking to run the last few miles at my planned marathon pace. My last 5 miles today were 8:46, 8:36, 8:44, 8:48, and 8:19. Finishing time was 2:56:48 (8:50 pace). I felt pretty good over all. I also broke in the Mizuno Waverider 12s that I will be running the race with. Now it's time to throttle back over the last 3 weeks and keep the germs away. I'll probably be going through the Purell by the gallon. Hope everyone has good workouts today. Talk to you soon.

Re: Friday Runs

KarlD_Navy84 — Sat, 14 Nov 2009 06:36:44 GMT

Knocked out 8 miles this morning. Target pace was 8:30. After my warm-up mile, the next 6 were between 8:21 - 8:29. That got me very close to on pace. The last mile at 8:11 brought me in at 11 seconds under the target time of 1:08. Tried to keep the splits as even as possible. That worked out pretty well. I'll be doing 20 miles Sunday morning while breaking in the shoes I plan to run Vegas with. Sticking with my trusty Mizuno Waveriders. Talk to you soon.

Re: Monday Running

KarlD_Navy84 — Tue, 10 Nov 2009 12:50:41 GMT

Charlotte,

I think the days of me qualifying for Boston have long since passed. For me to do so would require an effort of 3:30, which works out to 8 minute miles. No way that's going to happen. I am not cut out to run that distance at that kind of a pace. One of my stretch goals for 2010 is to run a half marathon at that pace by the end of the year. But a 3:30 for the marathon is about as unrealistic as it gets for me. However, if I stay healthy, I do like my chances of posting my best time. If I can keep the walking to a minimum over the last 10K, I feel good about improving on my time of 4:06 that I ran at the MCM in 2008. It was the leg cramps that always got me, and I think I've figured out what I need to do to avoid them this time around. See you in less than 4 weeks.

Re: Monday Running

KarlD_Navy84 — Mon, 09 Nov 2009 23:41:21 GMT

Got in 15 miles this morning before work. Target pace was PMP + 10 seconds. Most of my splits were in that range. The last couple were a little faster, making the overall pace 8:44. Felt pretty good for the most part. Due to a goofed up schedule this weekend. I couldn't do my bike workout until 9:00 Sunday night. Eight hours later I was out on the streets knocking out my long run. The legs didn't feel super fresh, but they everything went fine. I also ran without my iPod because I forgot to charge it. That was pretty peaceful. Running without music has never particularly bothered me. I usually just like something to listen to. Hope everyone has a good week. Talk to you soon.

Re: Can we talk about Vegas?

KarlD_Navy84 — Mon, 09 Nov 2009 04:59:49 GMT

I am in for the Saturday dinner as long as we are finished pretty early. I plan to be in the rack earlier than usual since it's a 6:15 AM start. Any time after the race is good on Sunday. My plane back to Phoenix doesn't leave until 11:00 or so on Monday morning. Looking forward to seeing everyone and hoisting a few after we are finished. Talk to you soon.

Re: Registration process for next year ?

KarlD_Navy84 — Thu, 05 Nov 2009 23:07:09 GMT

The last couple of years, registration has opened during the first few days in April. First come basis. No lottery. Best to register early. Next year is the 35th running, so it may close down earlier than usual. The norm has been 2 weeks give or take. But the fastest has been somewhere in the neighborhood of 3 days. There will probably be other opportunities to register early. Talk to you soon.

Re: How many miles for October?

KarlD_Navy84 — Wed, 04 Nov 2009 19:44:07 GMT

I finished October with 113.5 miles including a very enjoyable half marathon in San Jose early in the month. Managed to stay compliant the entire month too. Didn't miss a single running workout. Should be right around 120 miles for November if I complete all the training runs. Talk to you soon.

Re: Barefoot Tuesday workout

KarlD_Navy84 — Wed, 04 Nov 2009 04:55:22 GMT

Ten miles this evening for me. Average pace 8:32. Total finishing time 1:25:24. It's safe to say that the only barefoot running I do will be hustling to answer the door bell from the family room. Personally, I think that above a certain body weight, it can become problematic. When I was growing up, I used to watch the Olympiad series hosted by Bud Greenspan. I saw footage of Abebe Bekila from Ethiopia win a couple of marathon gold medals running barefoot. He looked like he might have weighed 150 pounds or so. His feet looked like they barely touched the ground. And someone like Nita who may weigh 100 pounds dripping wet could perhaps find some value in giving it a try. On the other hand, I have a tough enough time hauling my 190 pound carcass around using a mid foot strike. I experimented with a forefoot strike (wearing shoes) late last year, and I think my ankles and tendons just couldn't take the stress. It was probably one of the main reasons I injured my calf and tendon. Now I am back to the more conventional mid foot strike (though I do think my heel barely touches first a fair amount of the time). Things are back to normal, and I think I am back in the same ball park as last year as far as my speed and endurance are concerned. Finally. Talk to you soon.