Last Sunday my brother Ed called to see if I wanted to do a half-marathon benefitting the Gynecological Cancer Foundation (GCF). He’s a gyn-oncologist (as his girlfriend Kristi says, cancer and vaginas are his two favorite things…) and was coming to DC for a conference and the inaugural GCF half-marathon. I'm obviously anti-cancer, but I wasn’t very enthused about the race at first because I’m trying to build my mileage and focus on workouts right now. I ended up deciding to do it as a marathon pace run rather than a race so that I didn’t have to back off before and –hopefully- won’t have to miss any workouts this week. Plus, I was powerless to say no when informed of the race’s two main draws, the deep prize purse and appearance by Mandy Moore.
When I arrived at the course I saw swarms of Africans standing around the registration booth. I was hoping that some of them would be doing the 5k but no such luck. Still, prize money went 10 deep, $1000 down to $75, so I figured I had a good shot at earning back my entry fee at least (figuratively speaking since Ed had sprung for it. Thanks, Ed). The start was delayed for a few minutes to accommodate a “special guest.” Mandy Moore had apparently taken a last-minute bathroom break. I forgave her though because she was very well-spoken at the awards ceremony and seemed like a really nice person, passionate about the cause, etc.
My marathon goal time is 2:46, so I decided to try to run 1:23 (6:20/mile) without going too far out of my comfort zone. If I felt like I was pushing too hard to run that pace I would slow down; I really wanted it to feel like marathon pace. I started off at 6:30 for the first three miles and felt relaxed. I gradually dropped down to 6:20-5 for the next 7. I really locked into this pace, coming through 5 in 32:08 and 10 in 64:12. I finished up the last 5k in 6:20s… Everything went pretty much according to plan! I’m tired but not too much more so than I am after my usual long run… Poor Ed is a different story. He trained seriously for a triathlon this fall but hasn’t run in the six weeks since. He hit his goal time of 1:55 (8:45 pace) and placed 13 out of 52 in the gynecological surgeon category but is really paying for it with soreness. Luckily his spirits were lifted at the post-race brunch after seeing Miles the dog rocking a pronounced limp, Elizabethan collar, and elaborate bandage around his front left paw… it could always be worse.
My dad won his age group in the 5k and Kristi was in the top third of her age group.
Jamal remains missed.
STATS
Weekly Mileage = 80
Cross-training = 2 x 1 hr elliptical
Workout 1) 2 mile cutdown (starting at 95 and ending at 80), 3 x 1200 (starting at 85 and ending at 82/83).
Workout 2) Half-marathon at marathon pace. 1:23:55 (6:24/mile), good for 6th and $250 in prize money.
11.09.2009
10.30.2009
Back-up plan
My advisor recently sent the following email:
Pls. let me know at some point what you're planning to take next semester and highlight any issues/considerations ("i'm taking lion taming even tho it's not required b/c always wanted to run away and join the circus, and it seems wise to keep my options open.......").
My advisor is the best.
This got me thinking about back-up plans for next year, in case I don’t match. Hopefully this won’t happen, but I’m not dexterous or freakish enough for circus work, so I need my own back-up plan. Realistically, becoming a road race prize whore would only work as supplemental income. Therefore, I am thinking of selling all of my belongings to fund a year long trip to Rakahanga, a very sparsely populated island in the South Pacific, where I could live off fish and coconuts. I was considering other islands but was persuaded by the following quote:
If there are places left where a man can grow old contentedly, it is on some such quiet, drowsy atoll, where today is forever and tomorrow never comes; where men live and die, feast and sorrow, while the winds and the waves play over wet sands and gleaming reefs.
- Julian Hillas, "South Seas Paradise "
Ah....Plus, there are supposedly 127 people who live there, so I can probably convince at least a few of them to play Survivor. Seriously, can anyone tell me why this is a bad idea?
Running is going well. I’ve been trying to get in more cross-training, with the goal of increasing the total amount of aerobic activity without stressing my body too much. I’ve been doing the elliptical for an hour on the days that I don’t do a second run, except long run day. This week I’ll have 80 miles with one track workout (3.5 miles of repeats) plus 2 x hour-long elliptical sessions (not factored into mileage). Mardi Gras is the plan. I just have to get Heather and The A-Team on board.
10.25.2009
Dead Pan Bum
Beginnings
In many ways, the origin of the Dead Pan Bum is tied to the history of two Oshawa saloons, the Dirty Mounty and the Rusty Nail. However, that's a story for another day. The band was originally formed by the swashbuckling Joseph (Yo'-sef) Malone and his narcoleptic sister Maggie Malone. The duo began producing music, mostly Christmas Carols, from their living room. Their first two self-produced holiday albums were successful in only a few northern Albertan towns. Disheartened, the Malones moved to the big city -- Hamilton, Ontario -- where they were introduced to their famous agent "Big" Jimmy Vincone. "Big" introduced them to their new band members, brother Johnny and Jamal Johnson. Bam! A musical legend was born.
Throughout the early nineties, the Pan had it's ups and down playing at venues such as Ontario High School Sock-Hops and the opening of Kingston Ontario's Fresh Water Aquarium. The band finally got their break opening for the Crash Test Dummies during their farewell tour, however tragedy soon followed. While on tour, Jamal was found in a Tim Horton's parking lot in an inflatable pool.
Jamal will be missed.
Mainstream Career
Some say the Pan was literally a flash in the pan. But true followers, the Panhandlers, know otherwise. The self-titled single Two Molsons From Puking was an instant success, topping the Much Music billboards for an admirable 4 weeks until finally displaced. The second single I'll bust your face, eh a kinetic punk rock oddysey, never had the chart success as TMFP, but was a mainstay of Canadian public radio.
After a three year hiatus, Dead Pan Bum silenced the critics with the electronica-punk-disco mix Don't Mess With the 'Shwa. The number one single Double Fistin' Rick's is played throughout Canadian bars as the anthem for Canadian Teenagers.
Influences
The Malone siblings biggest influences were from the Christmas classics of Dean Martin and Donnie and Marie Osmond. Johnny Johnson introduced the workings of his idols The Sex Pistols.
Discography
'Twas the Night Before Boxing Day (Christmas) (1989) 'Twas the Night Before The Night Before Boxing Day (Christmas Eve) (1990) Two Molsons From Puking (1996) Don't Mess With the 'Shwa (1999)
Where Are They Now?
Joseph's addiction to MPOGS, specifically World of Warcraft, halted the band's progress and soon the group disbanded. His monniker is 'SchwaLord673, he prefers a Level 3 Cleric, and has accumulated over 5 million experience points to date. Since the break-up Johnny has toured Canadian high schools touting the dangers of inflatable pools. Maggie ditched the boys for a successful solo country career. Each year, around the holidays, there are swirling rumors of a comeback tour, but to date these rumors have never become a reality.
Jamal remains missed.
In many ways, the origin of the Dead Pan Bum is tied to the history of two Oshawa saloons, the Dirty Mounty and the Rusty Nail. However, that's a story for another day. The band was originally formed by the swashbuckling Joseph (Yo'-sef) Malone and his narcoleptic sister Maggie Malone. The duo began producing music, mostly Christmas Carols, from their living room. Their first two self-produced holiday albums were successful in only a few northern Albertan towns. Disheartened, the Malones moved to the big city -- Hamilton, Ontario -- where they were introduced to their famous agent "Big" Jimmy Vincone. "Big" introduced them to their new band members, brother Johnny and Jamal Johnson. Bam! A musical legend was born.
Throughout the early nineties, the Pan had it's ups and down playing at venues such as Ontario High School Sock-Hops and the opening of Kingston Ontario's Fresh Water Aquarium. The band finally got their break opening for the Crash Test Dummies during their farewell tour, however tragedy soon followed. While on tour, Jamal was found in a Tim Horton's parking lot in an inflatable pool.
Jamal will be missed.
Mainstream Career
Some say the Pan was literally a flash in the pan. But true followers, the Panhandlers, know otherwise. The self-titled single Two Molsons From Puking was an instant success, topping the Much Music billboards for an admirable 4 weeks until finally displaced. The second single I'll bust your face, eh a kinetic punk rock oddysey, never had the chart success as TMFP, but was a mainstay of Canadian public radio.
After a three year hiatus, Dead Pan Bum silenced the critics with the electronica-punk-disco mix Don't Mess With the 'Shwa. The number one single Double Fistin' Rick's is played throughout Canadian bars as the anthem for Canadian Teenagers.
Influences
The Malone siblings biggest influences were from the Christmas classics of Dean Martin and Donnie and Marie Osmond. Johnny Johnson introduced the workings of his idols The Sex Pistols.
Discography
'Twas the Night Before Boxing Day (Christmas) (1989) 'Twas the Night Before The Night Before Boxing Day (Christmas Eve) (1990) Two Molsons From Puking (1996) Don't Mess With the 'Shwa (1999)
Where Are They Now?
Joseph's addiction to MPOGS, specifically World of Warcraft, halted the band's progress and soon the group disbanded. His monniker is 'SchwaLord673, he prefers a Level 3 Cleric, and has accumulated over 5 million experience points to date. Since the break-up Johnny has toured Canadian high schools touting the dangers of inflatable pools. Maggie ditched the boys for a successful solo country career. Each year, around the holidays, there are swirling rumors of a comeback tour, but to date these rumors have never become a reality.
Jamal remains missed.
10.13.2009
Mardi Gras, maybe
Really been slacking on the blogging of late. It and training have taken a back seat to my career for the past few weeks. Next year I'll be doing a clinical internship, which is the clinical psychology equivalent of a medical residency. I've been writing my essays, personal statements, cover letters, and case conceptualizations for the past month. It's a lot like having a third job. Based on my projections I will have written 50 pages- single-spaced- by Nov 22! It works out okay training-wise because this has been a base-building phase for me anyway. My sister and I are trying to decide which marathon to do. We'll both be going after the B Standard, 2:45:59. She qualified in 2004 with a 2:43, so I'm hoping she'll have a handle on the pacing. So far Mardi Gras (2/28) and Napa (3/5) are in the running. I'm pushing for Mardi Gras because it is pancake flat... and it's Mardi Gras. We'll see. I did my first marathon pace run last Saturday-- 7 at 6:20 in the middle of 14-- and felt great.
9.14.2009
Sept 7 - 13; The Awakening
Mileage = 70
Long run = 18
Workout 1) 6 x 800 w 400 jog between. Splits - 2:50, 2:47, 2:45, 2:41, 2:39, 2:35
Workout 2) Steady 13 mile run, finishing at MP
Cross-training - 90 minutes kayaking
This weekend I checked out the Belle Haven Marina, which is only 2 miles from my new place in Alexandria. I kayaked over to the National Harbor on the other side of the Potomac in Maryland and was surprised to see "The Awakening" in its new home. I love this statue. I think the kayaking was good cross-training. My puny arms were tired after 15 minutes, which tells me that it was a good workout. I'm not sore yet, but I'm expecting it to set in any minute now.
Also, I was doing some stat checking this weekend because I felt like my mileage was down from last year. It's not. So far my average is 73.5 miles/week. Last year's average was 66. It's all about consistency. I did more weeks around 100 last year, but I also had more "down" weeks. Hopefully this will pay off in January (my next marathon)!
9.09.2009
Aug. 31 - Sept. 6; Training through
Total mileage = 80
Long run - 17
Workout 1) 4 x 1 mile with 500 jog between; Goal was to cut down 5-6 sec per rep.
Splits- 5:52, 5:46, 5:37, 5:26. I felt really good on these. I haven't run a mile in the 5:20s in a workout since college, so that was encouraging.
Workout 2) I jumped in the Arlington 9/11 5k on Saturday evening as a workout. I had run 8 miles in the morning and was coming off a tough week, so my legs felt like they were filled with lead. In fact, it felt very similar to the second to last 5k of a marathon (not quite as bad as the last 5k but pretty painful). Racing on tired legs is mentally tough, but it's a great training exercise, especially for the marathon. I ended up running 17:56 and coming in second...by 3 seconds- my finishing kick was nonexistent. Not too long ago I was running that kind of time at my peak condition, so I'll take it!
Long run - 17
Workout 1) 4 x 1 mile with 500 jog between; Goal was to cut down 5-6 sec per rep.
Splits- 5:52, 5:46, 5:37, 5:26. I felt really good on these. I haven't run a mile in the 5:20s in a workout since college, so that was encouraging.
Workout 2) I jumped in the Arlington 9/11 5k on Saturday evening as a workout. I had run 8 miles in the morning and was coming off a tough week, so my legs felt like they were filled with lead. In fact, it felt very similar to the second to last 5k of a marathon (not quite as bad as the last 5k but pretty painful). Racing on tired legs is mentally tough, but it's a great training exercise, especially for the marathon. I ended up running 17:56 and coming in second...by 3 seconds- my finishing kick was nonexistent. Not too long ago I was running that kind of time at my peak condition, so I'll take it!
9.03.2009
August 24 - 30; Citizen runner status rears its ugly head
Mileage = 50
Long run = 15
This week it seemed like the universe was conspiring to interrupt my training, emphasizing my status as a "citizen runner" (Klim, 2007). Between work and school becoming more busy due to the start of the academic year, the beginning of my clinical internship, and preparations for my Sept 1 move, I was overextended and exhausted all week. It almost never happens that I'm literally unable to find time in the day to run, but it happened twice this week. I managed to get in 50 miles but felt really fatigued on most of my runs. Out of all the "extra" things that professional runners have the time and means to do, i.e. massages, 10+ hours of sleep, stretching, PT, ice baths, nutrition, I benefit from - and suffer most from lack of - extra sleep and proper nutrition. I really noticed a difference this week when I was operating on 4-6 hours and drinking more coffee. Things have since calmed down and I'm feeling MUCH better this week.
Long run = 15
This week it seemed like the universe was conspiring to interrupt my training, emphasizing my status as a "citizen runner" (Klim, 2007). Between work and school becoming more busy due to the start of the academic year, the beginning of my clinical internship, and preparations for my Sept 1 move, I was overextended and exhausted all week. It almost never happens that I'm literally unable to find time in the day to run, but it happened twice this week. I managed to get in 50 miles but felt really fatigued on most of my runs. Out of all the "extra" things that professional runners have the time and means to do, i.e. massages, 10+ hours of sleep, stretching, PT, ice baths, nutrition, I benefit from - and suffer most from lack of - extra sleep and proper nutrition. I really noticed a difference this week when I was operating on 4-6 hours and drinking more coffee. Things have since calmed down and I'm feeling MUCH better this week.
Subscribe to:
Posts (Atom)
