Crosstraining

I was going to rest today, but weighed myself and need to stop the LB gain. I slept until 6:30 again and headed to the gym. I did the elliptical trainer for 30 minutes, did a set of leg extensions, did my abs, and stretched. I weighed 199 so I've gained 4 pounds during my week of eating like crap. I put myself back on a diet to get to 190 by taper time in February.

My lower back has really been bothering and I have been using the heating pad for the last two nights. I am headed to the chiropractor this afternoon. Hopefully that will fix the problem.

Depending on how I feel tonight tomorrow will be another 4 miler at home.

Happy Halloween!

Change of Plans

Today I woke up and the legs felt good and the morning was beatiful. I was going to take another rest day, but decided to do another easy 4 miles at home. After yesterday's rough run, I almost wrote that I was packing it in for the season and skipping ATT...I am glad I didn't write that. During today's run I felt really good. I had spring in my legs and my breathing was a lot better. I think the good stretch after yesterday's run did the trick. Caroline and I also kicked the soccer ball and ran around the backyard for an hour yesterday afternoon to get the blood flowing.

I ran how I felt and just enjoyed the weather and the run. I ended up going quicker than yesterday, but didn't plan on it. I stretched when I got home and I feel good now. I am going to plan the rest of the week day by day depending on how I feel. I do plan on joining the group for the long run on Saturday, but will really hold back on the pace. I am still on the fence about Motive, but want to keep my Motive streak alive so if I do run, I won't race it and really enjoy the race for a change.

Stats - 4.06 miles/33:15/8:12 pace
AHR - 144
MHR - 161

Easy Run at Home

Today I went for a little 4 mile run. It's been 7 days since Chicago so it was time to put the shoes back on and get out there. I felt like I was a beginning runner. I was breathing hard and generally felt like crap. It is weird to think that a week ago I ran an awesome race in Chicago and was at the top of my game. I guess a week of good food and no running takes its toll. I also think my body is still tired from last week. That must be the difference in running a marathon hard versus running a race and quitting during the race. I stretched good when I got home and that seemed to help some of the soreness. A few hours later, my lower back is sore and my lowere legs are sore. I am going to rest tomorrow and then do 7 miles on the trail on Tuesday morning. I think I will run every other day this week and then make a call on returning to the Gazelles the week of the 6th.

Stats - 4.06 miles/35:05/8:39 pace
AHR - 142
MHR - 159

Walking at Town Lake

Today the girls and I met a group of Chicago runners for a long walk around Town Lake. We met at 7:30 and it was a wonderful morning. We went toward the rock and then around back across the Pfluger bridge. We went really slow and just enjoyed the visiting and the morning. We were out there for almost 90 minutes and ended up with about 4 miles. It was probably too much for Caroline since she had a soccer game later in the day and was a step too slow all day.

We saw some of the other Gazelles who gave us congratulations at RunTex. It was a really nice morning.

2006 Chicago Marathon - Posted 10/30

Just after I removed my bag and put my gloves back on, the gun went off and Van Halen’s “Right Now” started to play. I love hearing that song at the start of a marathon. We were off and running and it took us less than a minute to get to the line. The crowds were awesome as usual and I really give them props this year since it was so cold and windy outside. I started with Marcy and Alex and we were together through at the least the first 10k then it was just Alex and I through about mile 15. I was enjoying the yells of “Go Frank” and will wear my name on my shirt for all future marathons. I drank at every stop after the first couple and ate my CarbBoom every 4 miles.

The first part of the race went by really quickly. There are 4 turns in the first 3 miles and then the long straight up LaSalle. The course is pretty awesome until you hit the halfway mark and then you do into a dead zone until you hit Little Italy at mile 17. We were really cruising the first 10k and my heart rate was through the roof. It was running in the high 150s from the start. I need to remember to never wear it during a marathon again. The numbers were really freaking me out. The wind seemed to be coming from every direction, but most strong from the NNW. We were pretty protected for the first half of the race. I had my first talk with the demons at the 10k mark, but pushed them aside and kept going strong.

Splits for Miles 1-7 – 7:51, 7:27, 7:25, 7:18, 7:20, 7:49, 7:34

The run through Old Town and Boys Town is the best part of the race. The crowds are thick and the characters are out in force. We saw a Rifle team in Boys Town, Elvis, and a bunch of cowboys handing out water. We cruised back into downtown and enjoyed the smell of chocolate from a nearby factory. All I wanted was a brownie or a cookie at that point. All systems were still functioning great and I was feeling strong.

Splits for miles 8-13 – 7:34, 7:34, 7:34, 7:31, 7:42, 7:36

I hit the halfway point in 1:39:01/7:33 pace. We were on a due west heading and the wind really kicked in. This is the point in the race where you run a backwards “S” and head into the wind twice. The crowds are thin here so you really have to muster it up on your own. The demons visited here as well, but I made it through to the first turnaround at mile 15 still feeling good, but know I used up some energy getting there. The second wave of wind hit me in Little Italy for about a mile to mile 18 where we headed south into the Pilsen area. That is where my “homies” live and I love going through there. There are mariachi bands and good Latin music playing and I get a lot of yells coming through there. I started to slow in this section, but was still on pace through 20 miles at 7:37.

Splits for miles 14-20 – 7:37, 7:45, 7:45, 7:49, 7:41, 7:46, 7:43

At mile 20 I drank a whole package of Enervitene hoping for the mojo to carry me through to the end. I figured I could run just under 8:00s at that point and still get in. It seemed easy, but I was getting tired and I still had to face 3.2 miles straight into the wind going up Michigan Avenue. I passed Comiskey Park where I was walking last year and gave it a mental finger and kept going. I saw Gilbert twice in the last 6 miles and the last time he saw me was with about 4 to go and he yelled that I was going to make it. I was still on pace at 35k with a 7:39 average and 7k to go, but I lost it over the last 7k.

Splits for miles 21-24 – 7:59, 8:18, 8:18, 8:29, 19:34 for the last 2.2 miles

As soon as I turned the corner onto Michigan Avenue, the wind hit me. It was blowing at 15-20MPH and it really beat me. At the 24 mile mark I told myself that I had to pick it up and make it happen, but my body didn’t react. At that point, all I needed was to run two 7:30s and I was in. I got to the 25.2 mark at I had exactly 6:00 minutes to finish in 3:20:59. I was thinking I ran a 5:50 at the CAM, but it was then I conceded and just wanted to finish. I really slowed after that point and remember the “hill” leading to the chute being really hard. I got onto the chute straight and started to cheer for the crowds that were there for us all day. I looked up at the clock and realized I was screwing around too much and was going to miss breaking 3:25. I sprinted to the line and made it by 1 second. Over the last 7k my split from 25-40k was 26:08/8:24 pace and the last 2k was 12:20/9:10 pace. It’s amazing how much you can give back in a short distance.

I crossed the line, got my medal and was really pissed I missed by exactly 4 minutes. It took me awhile to get through the chute where I got a blanket, some food and drink and saw folks really suffering. It was then that I realized I ran one hell of a race. I PR’d by 6:06 over an easier Freescale course, and I improved by 9:28 over Chicago last year…which had great conditions. I honestly feel that if the wind wouldn’t have been there I would have BQ’d this race. There is very little I would change in my preparation for this race and my race strategy. I finished in the top 10% overall, top 16% of all males and top 17% in my age group. I was the 6th Austin finisher out of 137 and the fastest Varela…I really raised the bar for the family name this year!

Statistics
Distance Splits Pace
5k 23:27 7:32
10K 46:49 7:32
Half 1:39:01 7:33
30K 2:21:44 7:36
35K 2:46:31 7:39
40k 3:12:39 7:45
Finish 3:24:59 7:49

Race Day Pre-Race - Posted 10/25

Well it was finally race day. The day I have been working toward since I got to within 10 minutes at Freescale in February. Every day after that I have been working towards this day. We woke up at 5AM and I ate a peanut butter sandwich and drank a 24oz. Gatorade Endurance. I packed my bag the night before so all I had to do was put on my race gear and warm clothes and I was ready to roll. I made sure and put on my nutrition belt at the hotel so I wouldn't screw up and check it like I did at Freescale. On the way over, I decided to go with a long sleeve shirt and singlet on top with gloves, running cap, and my amber lense sun glasses to protect my eyes from the wind.

It had rained overnight and it was a lot colder than yesterday. It was in the high 30s with a wicked wind out of the Northwest when we left the hotel at 6AM. I walked over with Alex, Jan, Brad, and Brian. I put on my MP3 player and played my pre-running mix which was really relaxing and motivating for me. The walk was a little over a mile and was a nice warmup. We ran into Marcy about a block from the Trophy Tent and walked over together. We found some chairs and relaxed for a bit. I got a bottle of water to sip and took a few pictures. I headed to the port-o-potty and waited in line for about 10 minutes. I then got back, took off my pants and then checked my gear bag. We all put on our garbage bags to keep dry which was kind of funny, but they also served another purpose which I will detail later.

At about 7:15, I gathered up Alex and Marcy and we headed to the Preferred start corral. It took us forever to get over there and we were worried that we weren't going to make the cut off time of 7:40. We finally got to an intersection where we were able to run to a balloon trail to the entrance to the preferred start. We got in with about 5 minutes to spare and made our way to a position in front of the 3:20 pace group. Now back to the garbage bags. I had read on the Gazelle forum about Clint using an empty Gatorade bottle for last minute relief before the start. Since having to stop has always been a problem for me, I thought of a way to use the idea, but with more privacy. I carried an empty bottle and with about 10 minutes before the gun went off I took care of business in the privacy of my own bag. What a relief and the solution worked since I didn't have to stop the entire race!

The Day Before - Posted 10/25

I got up around 8:00 this morning to get ready for our run with Gilbert at 9:30. I slept pretty good and felt well rested. The weather was perfect...in the 50s with a light wind and a bit overcast. We went for an early bagel, cream cheese, and OJ and then got back to meet up with the rest of the Gazelles at our hotel.

G's plane was on time and he was at the hotel just after 9:30. A Chicago based Gazelle named David took us on a jogging tour of Chicago on the way to the Lakeshore trail. Once we got there we jogged about a mile up the road and did some strides in the grass. We were careful to watch for holes and a whole lot of goose crap. It reminded us of the bombs at Auditorium Shores that we have to avoid after our long runs. When we were done with the strides, we headed back towards the hotel but decided to walk. I think we were on our feet too long, but no biggie. I stopped and bought some bread for my pre-race peanut butter sandwich on the way back and the group split up from there. Alex and I headed back to Subway where I got another foot long Turkey and cheese on wheat with veggies. Subway two days in a row...but it sure beat pasta! I got back to the room, ate, showered and then settled in for the second half of the UT game. I slept on and off until the mid 4th quarter and saw the end of the close game. I switched between the other games and slept even more. I made sure to switch between bottles of water and Gatorade Endurance all day long.

At around 5PM, we headed down to eat in the hotel restaurant. We couldn't sit until 5:30 so we hung out in the lobby to avoid sitting on the beds. It was amazing how many marathoners were just coming back from the expo. I was very happy to have that chore done the day before. The hotel had some pasta specials, but I put in my request for pasta with light olive oil, and sliced chicken breast on top. It is the same meal I ate during all my long runs this summer. I also had a salad and a couple of rolls. We headed back up after the meal and watched game one of the World Series. I stayed up until after the weather report on WGN at 9:30 and went to bed. I set the alarm for 5AM and did some last minute visualization and slept awesome. I think it was the best ever night of sleep I have had the night before a marathon.

Travel Day and JT - Posted 10/25

Today was our travel day to Chicago. I was on the same flight with Alex, Lisa and her sister, and boys. There were also some other runners on the plane with us, but I didn't know them. I was lucky and got upgraded to first class so I had a nice snack and some nice sleep on the way up.

Alex and I took the train into the city which was a lot cheaper than a cab, but took forever. We checked into the Westin River North (an awesome hotel), hit the Subway for a quick sandwich and were off to the Expo. We ended up getting there around 2:30 and didn't stay too long. They seemed to have the same stuff as last year so I didn't look a whole lot and all I bought were a pair of ASICS gloves which I wore all weekend with my normal clothes on. We headed back to the hotel and relaxed for a couple of hours and then headed out to grab a bite before the concert. We ended up at a great Italian place called Balbo's. I had a huge bowl of ear shaped pasta with crumbled sausage and broccoli.

We then headed to the James Taylor concert at the Chicago Theatre. It was a really nice, intimate setting...perfect for JT. It would have nice to have Carla with me. The show was really good. It was JT, his guitar, and an accompanist on piano. He played more of his mellow songs so some of my favorites that he plays during his summer tours were missing. He played for about two hours and then we headed back to the hotel for the key night of rest.

Pre Travel Chicago Post

Well in about 72 hours I should be at about mile 23-24 and running strong. Anyone who knows me knows my goal time. 3:20, and this is the race that it will happen. I am strong, positive, healthy, and feeling great. This is my 9th marathon and it is only fitting that my 10th marathon be Boston! As for the weekend plans, it is James Taylor on Friday night, UT/Nebraska Saturday AM, more football in the afternoon, and game one of the World Series on Saturday night. Cool, cloudy weather is on tap for Sunday with a chance of early morning rain and the usual wind. Really good conditions for Chicago. On Sunday the race will be the icing on the cake of some really strong training this summer. The post-race celebration will be epic amounts of pizza and beers...no coming home early!

Many stories, pictures, and details to follow. On Sunday, please send the positive vibes, karma, etc. my way and to all my training mates!

Diagonals

Today was our last Gazelle workout with the Chicago peeps. We have our last little run on Saturday, but today was the last one here in Austin. There were about 7 or 8 of us whoe met at 6:30 at RunTex. It is still really warm and humid here in Austin. We are in for a shock when we land this weekend. We ran a mile out and back and then did 10 minutes of diagonals at Auditorium shores. Everyone seemed loose and ready to kick ass this weekend. We visited for a bit afterward and then I headed to the gym. I did my abs and stretched and headed to the office.

My weight was right at 195 this AM and I feel great. I am leaner and stronger this year. I got my final back adjustment and now it is time to rest, pack and get mentally ready...positive thoughts and visualization!

Stats - 3.58 miles

Stones Workout

This morning the Chicago folks met for our usual 3k around the Zilker soccer fields. The weather today was a rude reminder of our hard training in the heat and humidity all summer. It was about 78 degrees with humidity in the 90s. It will be a huge shock to the system to get to Chicago on Friday. We gathered up and headed that way and when we ran around to the entrance there was a guard to tell us the park was closed for this weekend's Stones concert. We decided to head over to the AHS track and do a 2000 since we had to tack on some extra mileage to get there. We stopped for water at the Rock and headed over. We started out and then G found us. He was cheering us on and even handed out some water cups so we could practice taking water. He told us to try and run a rectangle around the track to avoid the curves. Alex, Marcy and I ended up doing 6 laps which was a little over 1.5 miles. I averaged a comfortable 7:22 in the warm rain. We jogged back and I headed to the gym and did a set of leg extensions, some calf raises, and 137 abs. My last set of leg raises was 27...one for each mile and the evil .2!

I watched "The Secret" yesterday and it was really inspiring. I am trying to quickly apply the principles I learned from my first viewing (I have to watch it again and take notes for the other aspects of my life) for the race this weekend. No more negative thoughts in regards to anything about the race. It's all about positive thoughts, positive visualization, and a great weekend in Chicago!

Stats - 6.73 Miles
6 laps on track (rectangle laps) - 1.53 miles/11:15/7:22 pace
AHR - 148/MHR - 157 (for track workout)

Night Out with Emma

Last night I took Emma to see the Longhorns play Baylor. She has been such a great helper since Carla got hurt and I wanted to do something special with her. I decided on a "Daddy/Daughter" date. My first daughter is growing up so fast and I feel like she is going to be on her own in a blink of an eye.

We got to the game early and headed to the End Zone Club. She was in awe of all the people and crazy fans. We ate some dinner and then headed over to the stadium where she took it all in. She was in love with all the pageantry around the game. She had her "Hook-Em" sign going and knew all the cheers before the game started. The cannon shots startled her the first few times which was funny. She loved the band, the Texas flag on the field, and the "T-E-X-A-S" chants to the music. Once the game started she really got into it and into the reactions of the fans. Since I went to Arizona she is used to me screaming at the TV, but the folks to our left were diehard UT fans with full vocals going the whole game. I got a high five after each touchdown and big play. I wanted to leave after the 3rd quarter, but she wanted to stay until the end so she could see the UT Tower lighted up orange.

We had a great time and it was nice to spend some one on one time with her.

10 Miler Before Chicago

Today was our last Saturday long run before Chicago. The Chicago folks did 10 miles on the trail. I was out late last night at the horse races in San Antonio so I was a little groggy in the AM. We decided to stick together for most of the run since it was our last one before the race. I think I heard Alex say something about it being our victory lap which was a good description of the vibe in the group. We have spent spent the last 4.5 months together training and the time together was special. Each marathon I seem to bond and get to know different folks as we progress through the training. It's an added bonus to our physical fitness.

As for the run, we kept a fairly easy pace except for the last two miles. We utilized the trail fountains for water and even had a Gazelle stop under I-35. We started our pickup after crossing the MoPace bridge which made mile 9 a little slower than MGP. I picked it up for mile 10 and the last little increment. I think overall the last two miles were under MGP which was fine.

Last two mile splits - 8:01, 7:31, 7:20 pace for last .16 miles

Stats - 10.16 miles/1:34:29/9:18 pace
AHR - 121
MHR - 154

Rest Day

Today was a much needed additional rest day after the very long workout yesterday. I just haven't felt right and wanted to get my legs back under me. I saw my chiropractor this AM and my leg checks out "good to go." I have one more appointment next week just for a tweak. I just have to stay healthy for the next week and then give it my best shot. I am feeling confident and 10 days to all systems are go. We have 10 miles easy on Saturday, a warmup and a 3000 on Monday, off Tuesday, 3 miles easy on Wednesday, and then rest until Saturday.

Long Ladder

Today we met at RunTex for our last speed workout before the race. We were to do 2x2000, 3x1000, and 4x400 at AHS. The weather was nice and cool and it was really humid due to all the rain yesterday. I jogged over with the crew and the track was packed. I think we counted 5 groups there and there were people all over the track. I started out with Marcy and Brad for the repeats and I was bringing up the rear. I really wanted to stick to the time ranges that G set out. It was MGP for the 2000s, HMGP for the 1000s, and 10k pace for the 400s.

Splits - Pace
2000 - 9:27.36 - 7:36
2000 - 9:33.02 - 7:41
1000 - 4:29.78 - 7:14
1000 - 4:28.49 - 7:11
1000 - 4:26.73 - 7:09
400 - 1:40.42 - 6:42
400 - 1:40.19 - 6:42
400 - 1:40.59 - 6:46
400 - 1:41.71 - 6:50

Stats - 10.13 miles
AHR - 122
MHR - 155

I did some abs when I got home and some stretching. Since we ran so far today I am going to rest tomorrow instead of the 5 mile recovery run. My legs are feeling better, but the phantom pains have started...especially in my hips. We have an easy 10 on Saturday and then only two short workouts next week. Hopefully I can catch up on my sleep between now and next week. Carla's foot wasn't broken afterall, so that is great news. It is badly sprained, but will just require some rest. She can start putting weight on it slowly and hopefully that will do the trick.

Treadmill Run

Today I ran on the treadmill at the Hyatt Hill Country Resort in San Antonio. I was there for a conference with one of our channel partners. They had a nice dinner last night outside with a really good country band. I bailed early after a great meal and two Shiners. I fell asleep by 9:30 watching the football game and then was down for good after I took my contacs out. I slept straight through to 8AM which was awesome...just what my body needed. I didn't feel like trying to figure out a running route so I just went to their gym. It was kind of boring, but 5 miles went by quick. I did a set of leg extensions and my abs and headed back to my room.

Stats - 5 Miles/around 43:00

2/5 Pace Run

Today was our last pace run of the this training season. We met at RunTex for two miles easy and then 5 miles at MGP. I started out with Alex, Marcy, and Brad. Once we got to the two mile mark Alex and Brad took off. Brad is really peaking at the right time and he is going to have a great marathon. Marcy and I were consistent and ran under my MGP pace for the 5 miles. We stopped for water at the Rock and then did some some strides on the trail before I headed out.

Splits - First two miles - 18:57
Mile 3 - 7:50
Mile 4 - 7:35
Mile 5 - 7:33
Mile 6 - 7:34
Mile 7 - 7:34

Pace Average - 7:37
AHR - 139
MHR - 157

My legs were feeling tired and I am thinking I need more rest. Hopefully it is just a little anxiety.

LSR - 14 Miles

Well it's two weeks to go and we were down for 12-15 miles today. The main group did an out and back up Shoal Creek. Marcy, Alex, and two new ladies, Kelly and Charlotte decided to do the 7 mile trail loop plus the scenic loop. Kelly has run with us before and is doing Chicago, but I didn't meet her until today. The weather was nice, but I was a tired from the start. Carla broke her foot yesterday so I it was a harried afternoon and evening for the family. I didn't get to sit down until after 9PM.

As for the run, I planned for an easy cruise just to get the mileage in and was able to get through it. We stopped for water at the Rock on the way out where I ate a CarBBoom, along Lake Austin, and then at the Cleaners. We hit O'Henry on the way back and then the Rock again. At one point Marcy and Kelly took off while Alex and I helped a soldier with directions to Camp Mabry. We kind of threw down to pass them as we got to the water stop at O'Henry during mile 10. It was probably a dumb thing to do. I ran the rest of the way in with Kelly and Charlotte as Marcy and Alex finished stronger. I did some strides and then took some pictures with the group.

My left leg hurt the rest of the day and I think it was from Exposition. The camber of that road just makes my calf feel like crap. The pick up towards O'Henry probably didn't help.

Carla has to see an ortho surgeon on Weds to see what she needs to do to get it fixed.

Stats - 14 Miles/2:00:47/8:37 pace
AHR - 134
MHR - 159 (during the pickup)

Easy 5 Recovery

Today I met Marcy and Alex for a shortened recovery run since we are tapering. We headed toward the Rock from RunTex. We stopped for water at the Rock and then headed back to the Congress bridge where we ran up the stairs and headed home. It was a nice, easy run. I had to skip the run to get to an early meeting.

Stats - 5.01 Miles/48:38/9:42 pace

2000s at Zilker

This morning we met for 2000s at Zilker. We are the taper, aren't we? Well we jogged over, did our drills, and then G turned all the fall marathoners loose at the same time. I had no idea how fast to go, so I stayed in the pack. I ended up with a really slow first repeat. For the remaining repeats I settled in with Carrie, Thon, Dennis, and the two Mikes. Thon and I were having a good time going back and forth. I was making passes on the uphill part on Stratford and really enjoying it. I love powering up hills. It is just telling me I need to be in Boston in April. So the repeat times got faster. My third repeat was my fastest 2000 ever and my average was a new PR as well by 3 seconds. I wish I wouldn't have dogged the first one. That would have really helped the average.

Splits -
8:40.8
8:02.8
7:57.6
7:58.0
Average - 8:09.8

I jogged back with Alex, Carrie, and Thon and then headed to the gym. I did my leg exercises at the gym, stretched and did my abs. We only have two more speed workouts and one 15 miler to go. Everything else is slow and easy. I can't wait to get to Chicago!

Stats - 7.77 miles
AHR - 130
MHR - 173

Easy 5 at Home

I am still pooped from my trip so I slept an extra 1.5 hours and ran my 5 miles at home today. This is our real first week of taper and G said to cut the recovery run from 7 to 5 miles. It was foggy today, which is kind of weird, and in the low 70s. I put on my reflective vest so I wouldn't get hit and set out around 7AM. I went out and headed north on Escarpment for 2.5 miles and turned around. I came back the same way except for a small change at the end. I found a flat stretch and kicked it up to MGP so I could measure my heart rate. It maxed at 151 so that was great. I got home, stretched, and did my 120 abs. A nice, short day, and I felt great.

Stats - 5.22 miles/42:22/8:07 pace
AHR - 135
MHR - 155

5/5 Pace Run

Today we met for a 5/5 pace run. After two days at 7% humidity, it was brutal out there for me this morning, but I loved it. That dry stuff really messes with your system. My sinuses are messed up and I still feel dehydrated. Anyway, the goal was to do 5 miles easy and run the second 5 miles faster so that you improve over the first 5 miles by 3-5 minutes. I did my warmup with both Alexs and Don. We pulled away from the main pack by a lot after running really slow for the first couple of miles. We stopped for water at the power plant and again right at the 5 mile mark. We took off and I was able to hang within a few yards of both Alexs to the next water stop at the runoff point by AHS. I got two quick cups and took off again. Alex P caught me going across the bridge and Alex W caught me right after the foot bridge. I was feeling pretty good although my heart rate was out of whack today. I think it is due to me being exhausted. I tried to chase the Alexs down, but couldn't. I think I finished about 100 yards behind them. My splits for the 5 miles were really good and my legs felt great.

2nd 5 mile Splits - 7:32.7, 7:19.4, 7:43.1, 7:26.5, 7:15.4

First 5 miles - 43:18.2
Second 5 Miles - 37:17.1
Delta - 6:01.2

Overall miles - 10.16/1:22:52/8:10 pace
AHR - 146
MHR - 169

We cut back to 5 mile recovery runs this week and we are supposed to reduce our weights by one set this week and two sets next week. The taper has officiall begun!

Weekend in AZ - Random Thoughts

I am back from my whirlwind 48 hour, door to door, weekend in Arizona. I flew out on Friday afternoon after running 15 miles with Marcy, Jan, and Brad. I got to my folks house and had a wonderful home cooked meal.

I got up on Saturday morning about 6AM Phoenix time and wanted to get some running in. I did a little 2 mile out and back near where I grew up. I actually ran on a strip of road that we used to walk every day to and from High School. It brought back some good memories. I wanted to get out and back so I could visit more with my Dad before he left to play tennis. The weather was really dry, 7% humidity, and cool in the AM. I got really thirsty about 2 miles in and that's why I cut the run really short. I am happy I got some miles in.

Stats - 4 Miles/33:02/8:15 pace.

After another wonderful meal for breakfast, I loaded up, said goodbye to Mom and headed to the viewing before the funeral started. I was driving along thinking about what I would say to Kaylene, my friends's wife, and listening to my favorite Phoenix country station. I got the idea to request Garth Brooks' "The Dance" and dedicate it to Jon, but I couldn't remember the request line number so I let the thought slip. Just as I pulled into the church parking lot, The Dance came on the radio. Needless to say, my heart skipped a beat and I was overcome with some serious emotions. I will take it as a goodbye from Jon. I composed myself and headed into the church where I waited in line to say hi to Kaylene and their daughters and say goodbye to Jon. Kaylene thanked me for coming and we shared a beautiful hug and a few tears. I said hello to their daughters and then spent a few moments with Jon. He looked good and at peace...his pain no longer with him. I saw a few old friends from my days at Insight and headed into the ceremony.

I won't go into detail about the ceremony, but it was very moving and evoked many emotions from laughter to tears. Family and friends spoke about Jon and it was really nice. The one thing that I want to share about this is that Jon had some great personal traits that if we all had, would make the world a better place. Although he fought Hodgkin's Lymphoma for 13 years, he never said "why me?" or complained about it. He put others first. He always asked about you...and didn't bitch about the cards he was dealt. He wanted to know about your family, work, hobbies...he was so interested in my running and how I changed my lifestyle. That was important to him. He lived life to the fullest...not afraid to experience new things or put off things until tomorrow. He didn't waste energy on the small stuff. He said he didn't have time to deal with it. I know I am going to try and live by some of what he showed the world.

After the ceremony we met at the farm of the family that founded Insight, the Crown family. It was a very nice place and I was able to visit with almost the whole team I worked with at Insight in 1996. It was great to see Bridget, Hoffy, Custer, Tad, DeTota, and a bunch of other folks I worked with. I hung for about an hour and then headed to Tucson.

I hit my brother's house and we headed to the Sausage Deli, a wonderful sandwich shop I used to frequent when I was in college. I got my usual Turkey/Swiss/Lettuce on a sub roll, but got the spicy mustard instead of the mayo I got in college. I downed a couple of beers and we headed over to the campus. We did some browsing at the bookstores and then grabbed a few more beers at little pizza place. We headed over to the game and saw Arizona look like garbage against Washington. I had to remind myself that we are a "basketball" school. :) We got back around 11PM and I had to get to bed so I could get up at 3AM to drive back to Phoenix to catch my 6:30AM flight. I slept most of the way on my two flights and was totally drained both emotionally and physically. It was a whirlwind weekend with many highs and lows...a most memorable weekend!

Closing:
Seeing a friend a year younger than you in a coffin really makes you think about your own mortality. After digesting my weekend here are my words of wisdon: Tell your loved ones you love them; do things today and not tomorrow; stop and smell the roses; work to live, not live to work; put others before yourself; and last, but not least, as Tim McGraw says, Live Like You Were Dying.

Rest in Peace Jon...