Sunday Long Run

Training for Kewash Nature Trail Half Marathon next Saturday. I have run this race since it was started in 2014. I think I should be able to PR this race (really? faster than 8:09?).

2016	1:49:58	8:23 MPM
2015	1:46:52	8:09 MPM

I feel like I can do better than the last couple of years. I know, I am tired from last week. But, I guess I am pretty fit and haven't been hurt lately. Ran about 9.6 miles this morning (avg pace: 8:32 mpm). I wanted to run 8:45 pace, but it was hard. I ran faster the second half.

Go! Saint Louis Marathon

Things did not go the way I wanted. Tried to stay with the pace group (3:40), but he was going faster than what was expected (8:23 MPM). I was not planing to go faster than 8:17 MPM.

Garmin

Miles 2 (7:47), 3 (8:00), 6 (8:07), 8 (7:55) and 10 (8:09) were faster than I had planed. I guess I needed a better pacer for the first 13 miles too. I trusted the group pacer too much. Also, the course was very tough in the first half of the marathon. Running so fast the first half just killed me.

Felt tired when I was joined by Jeff on mile 13. Had terrible cramps on my left calf at mile 18. Had to stop running and started to walk. Tried to run again and cramps appeared again and again. I read some ultrarunners take salt tablets at mile 5, 10, 15, and 20. I might try this on my next marathon.

I need to learn to trust in myself (and my Garmin) and do my own race. Next time, I should try to do it on my own (if the pacer is too fast or too slow).

Anyways, another marathon, another learning experience.

Ready for Saint Louis Marathon 2017

Well, I am as ready as I can be.  Tapering time. Now, I need to feed myself well and get lots of rest. The idea is to follow the 3:40 pace group for the first half of the marathon, and then, join Jeff and run the second half a little bit faster, hopefully.
Running along with Jeff will make all the difference.

Two Weeks before Saint Louis Marathon

Ran nine mile this morning with the Run319 group. Jeff and I ran slightly faster. I was surprised to see that we ran at 8:18 min/mile average for the nine miles!

GARMIN

Dave and Dan leave to Europe on Wednesday to run Rome this weekend and Paris on the 9th. It should be a lot of fun!

Last run on US soil before heading to Europe. Go D&D!  Make us proud!

Finding a Pacer for Saint Louis Marathon

I talked to my friend Jeff into pacing me for the last thirteen miles of the Saint Louis Marathon. I would like to finish the marathon in about 3 hrs and 38 min.

PACE	TIME
8:35 MPM	3:45:02
8:30 MPM	3:42:51
8:25 MPM	3:40:40
8:20 MPM	3:38:29
8:15 MPM	3:36:18
8:10 MPM	3:34:07

My strategy is to stay with the 3:40 pace group (8:23 min/mile). Then, meet Jeff at mile 13 and stay with the group or run slightly faster. I need to stay with the group, so I don't get burned.

Lucky Run 10K

Decided to run Lucky Run 10K at the last minute.  Registered late, but still had a chance to pick up a shirt. They didn't promise to give me a medal, but they did.
I was glad with my chronos. GARMIN LINK.

First place in the 10K was Amanda Edwards. A girl that belongs to Run a Blaze Iowa. Very impressive times.

Ran 20 miles on Sunday. GARMIN LINK.
I am scared of trying  to run @ 8:20 pace in St Louis marathon. But, I was happy I was able to run faster than that for my last couple of miles in the 20 mile run.

Recovering from Cold

Not sure how I got sick. Being sick together with some cold temperatures slowed me down this week. Mileage went down, but I guess I needed a small break too.
Ran eight miles this morning with the group. we cancelled our Tue/wed morning run because of the snow/ice/rain and cold temperatures this week. So, I really didn't miss any group run.