yesterdays track workout was a little lighter than the past track workouts we have done since the race is now 1.5 weeks away.
2 mile warm up
6x1000 with 800 at race pace and 200 fast, 200 recovery
2 mile cool down
this went very well with the 800s right around 3:15 and the 200s at 38-39 seconds
8 mile trail run today
Thursday, January 31, 2008
another mystery of life
I am not sure what part of 10 items or less people do understand when going to the grocery store - usually the Ten Items Or Less sign is lit up and pretty easy to see.
I am even cool with 11 items, 12 might be pushing it. There was a lady two spots in front of me last night with 10 bags worth of crap - not items - BAGS!
So to quote the great phylosopher (my dad, who is now at the age where he is allowed to say whatever he wants and get away with it) I say to the guy in front of me - "which 10 items do you think she is buying?" Made me feel better and made the guy in front of me laugh - the lady did not find it amusing at all.
I also put some of the blame on the check out specialist at the store - they could kindly say to the customer - "I am sorry, this lane is for 10 items or less" but they usually let this happen.
Someone please explain this mystery to me???
I am even cool with 11 items, 12 might be pushing it. There was a lady two spots in front of me last night with 10 bags worth of crap - not items - BAGS!
So to quote the great phylosopher (my dad, who is now at the age where he is allowed to say whatever he wants and get away with it) I say to the guy in front of me - "which 10 items do you think she is buying?" Made me feel better and made the guy in front of me laugh - the lady did not find it amusing at all.
I also put some of the blame on the check out specialist at the store - they could kindly say to the customer - "I am sorry, this lane is for 10 items or less" but they usually let this happen.
Someone please explain this mystery to me???
Wednesday, January 30, 2008
Soy Joy
Our order of Soy Joy bars came in today http://soyjoy.com - they were kind enough to send me 150 bars to give to our Team Hendryx athletes. I personally like the bars, my favorite is the Mango Coconut. The bars have 140 calories with 16g of carbs and 4g of protien. Try one and see if you like it.
Tuesday, January 29, 2008
Monday, January 28, 2008
this marathon is killing me
today I skipped my usual coffee , donuts and a newspaper from 7-11 and just went with coffee and the paper - I miss my donuts!
2 weeks to donuts!!
Sunday, January 27, 2008
Another week down
This week was a good week in training for everyone. It was a to be out last long week of training before tapering down to Tampa - we are officially 2 weeks away from Boston Quest.
The week started with us running our last Yasso 800s - Sean, Mike and I all ran 10 800s at our projected race times - Sean breezed through his in 2:40, Mike ramped his up to 3:20 (his last 10 were done at 3:25) and I knocked mine out in 3:55. With that workout behind us it was some quality miles combined with running drills and strides.
My week was a little wacky because of my massage on Weds but I was able to get in 50 good miles this week. Sean and Mike were in the 50 mile range too.
Saturdays workout was a good mental test - we ran about 16 miles - warming up through the first 7 and then 7 at race pace and then a cool down of a couple. Today Sean and I went out to the dirt road for an easy 5 in 37:00 - first mile was 8:00 and we ramped the miles up until the last mile was slightly under 7:00 minutes.
Lots of things went well this week and all of us are feeling pretty good going in to Tampa in a couple weeks - we will taper the mileage some and get some rest to prepare for our quest for Boston.
Keep your fingers crossed.
Happy Training
The week started with us running our last Yasso 800s - Sean, Mike and I all ran 10 800s at our projected race times - Sean breezed through his in 2:40, Mike ramped his up to 3:20 (his last 10 were done at 3:25) and I knocked mine out in 3:55. With that workout behind us it was some quality miles combined with running drills and strides.
My week was a little wacky because of my massage on Weds but I was able to get in 50 good miles this week. Sean and Mike were in the 50 mile range too.
Saturdays workout was a good mental test - we ran about 16 miles - warming up through the first 7 and then 7 at race pace and then a cool down of a couple. Today Sean and I went out to the dirt road for an easy 5 in 37:00 - first mile was 8:00 and we ramped the miles up until the last mile was slightly under 7:00 minutes.
Lots of things went well this week and all of us are feeling pretty good going in to Tampa in a couple weeks - we will taper the mileage some and get some rest to prepare for our quest for Boston.
Keep your fingers crossed.
Happy Training
Friday, January 25, 2008
How to bottle a run?
Have you ever gone out for a run and felt so good you just wish you could bottle that feeling and use it over and over again? Maybe that would take all the fun out of running - all the mystery on how your route is going to be, how your body is going to react, how the weather conditions will be - but I sure do wish I could dial up some runs and use them over and over again.
My training is a little messed up this week because of my deep tissue massage and my general laziness, but today I went for a 10 miler at about a 7:30 pace (50 seconds slower than marathon pace) and I felt awesome the whole run - the weather was perfect, my legs felt better today than they have in weeks and overall the run was just plain fun. Maybe I was juiced from the movie last night, maybe my laziness paid of with some extra rest and maybe the deep tissue massacre really helped! Who knows what it was, but if I could bottle today up and unleash it on marathon day i think it will be a fine day!
Tomorrow we are off for 15 miles with half at race pace and then a group meeting with our No Boundaries crew - a little over 2 weeks to marathon day!
Happy Training
My training is a little messed up this week because of my deep tissue massage and my general laziness, but today I went for a 10 miler at about a 7:30 pace (50 seconds slower than marathon pace) and I felt awesome the whole run - the weather was perfect, my legs felt better today than they have in weeks and overall the run was just plain fun. Maybe I was juiced from the movie last night, maybe my laziness paid of with some extra rest and maybe the deep tissue massacre really helped! Who knows what it was, but if I could bottle today up and unleash it on marathon day i think it will be a fine day!
Tomorrow we are off for 15 miles with half at race pace and then a group meeting with our No Boundaries crew - a little over 2 weeks to marathon day!
Happy Training
Spirit of the Marathon
anyone who did not get a chance to see this movie (rumored had it sold out at all theaters in Orlando) it is making a return engagement - 2/21/08 - info here
http://www.marathonmovie.com/
tickets go on sale today so I suggest ordering them early
http://www.marathonmovie.com/
tickets go on sale today so I suggest ordering them early
Thursday, January 24, 2008
Official Marathon Countdown
well, I guess it is offical - I entered the Publix Gasparillla Marathon today so I am now committed to running the darn thing. We are a little under three weeks away and the countdown is on.
Got my deep tissue massage yesterday - check
Going to see the Marathon Movie tonight
50-55 miles of running this week
Pedicure next week
40 miles running next week
Easy massage the week before the race
Easy tape week
RACE DAY - goal time????
Keep your fingers crossed.
Got my deep tissue massage yesterday - check
Going to see the Marathon Movie tonight
50-55 miles of running this week
Pedicure next week
40 miles running next week
Easy massage the week before the race
Easy tape week
RACE DAY - goal time????
Keep your fingers crossed.
Mystery of Life
Can someone please explain to me why the feathers of my comforter keep flowing to the feet end of the comforter - someone please invent a comforter that will keep the feathers evenly displaced
Have a terrific day
Wednesday, January 23, 2008
Deep Tissue Massage
oh my goodness - I just got back from the NTC after my deep tissue massage with Maria this morning and all I can say is - oh my!!!
I consider myself to have a high threshold for pain - I have played softball with a broken hand, I have popped my own dislocated shoulder in place several times, I slid on my back over 20 feet down a soapbox derby track, I have jumped out of a boat going over 40 mph (on purpose), been landed on by a water ski jumper, and fell over 100 feet down a back country shoot at Steamboat - but today's massage was the worst pain I have ever encountered for a short period of time.
We are a little less than three weeks out from the marathon and it was suggested that I go for a deep tissue massage in order to work out some of the kinks before the race. Always open for new experiences - off I went. I arrived at 8:45a for the my appt and met with Maria - after telling her what I needed and what I was training for she told me she would hook me up and have me ready.
On the table I went - on my stomach first. She was driving her elbow in my shoulder so far I expected it to come out my chest - it was all I could do to breath. When she moved to my back I was almost positive she was standing on my back and pushing down with a pole in order to work out the kinks. But neither of those spots compared to when she rolled me on my side and started to work the sides of my thighs. The pain was so intense I was not sure if I should pass out, throw up, faint, or just scream like a little girl. her elbow has left permanent indentations to my legs.
It went something like this:
Maria: how is the pressure
Bill: (through clenched teeth) it is not too bad
M: (moving to a new spot and really digging in) oh there is a spot to work on
B: (thinking that curse words would really fit here) wow - that hurts there
M: (ever the compassionate masseuse) keep breathing it will get better
Good thing I only have two legs and my massage was only an hour! However, I feel great now!
Truthfully - Maria did an awesome job and I recommend her to anyone looking for a deep tissue massage. It was not quite as bad as described above but holy massage batman - it was unexpected.
I will be back in a couple weeks for some minor tweaking before the marathon and will be ready to go.
BTW - I ordered a whole grain bagel today instead of the fine Apple Crunch - guess the marathon is right around the corner.
Cheers.
I consider myself to have a high threshold for pain - I have played softball with a broken hand, I have popped my own dislocated shoulder in place several times, I slid on my back over 20 feet down a soapbox derby track, I have jumped out of a boat going over 40 mph (on purpose), been landed on by a water ski jumper, and fell over 100 feet down a back country shoot at Steamboat - but today's massage was the worst pain I have ever encountered for a short period of time.
We are a little less than three weeks out from the marathon and it was suggested that I go for a deep tissue massage in order to work out some of the kinks before the race. Always open for new experiences - off I went. I arrived at 8:45a for the my appt and met with Maria - after telling her what I needed and what I was training for she told me she would hook me up and have me ready.
On the table I went - on my stomach first. She was driving her elbow in my shoulder so far I expected it to come out my chest - it was all I could do to breath. When she moved to my back I was almost positive she was standing on my back and pushing down with a pole in order to work out the kinks. But neither of those spots compared to when she rolled me on my side and started to work the sides of my thighs. The pain was so intense I was not sure if I should pass out, throw up, faint, or just scream like a little girl. her elbow has left permanent indentations to my legs.
It went something like this:
Maria: how is the pressure
Bill: (through clenched teeth) it is not too bad
M: (moving to a new spot and really digging in) oh there is a spot to work on
B: (thinking that curse words would really fit here) wow - that hurts there
M: (ever the compassionate masseuse) keep breathing it will get better
Good thing I only have two legs and my massage was only an hour! However, I feel great now!
Truthfully - Maria did an awesome job and I recommend her to anyone looking for a deep tissue massage. It was not quite as bad as described above but holy massage batman - it was unexpected.
I will be back in a couple weeks for some minor tweaking before the marathon and will be ready to go.
BTW - I ordered a whole grain bagel today instead of the fine Apple Crunch - guess the marathon is right around the corner.
Cheers.
I do not care if you smoke...
I am not sure there are a lot of smokers that will read my blog but what the heck
Look - if you want to smoke so be it, it is your right to smoke if you so choose. If you want to go to a place where you are allowed to smoke or you want to smoke in your house or your car - have at it.
HOWEVER -
STOP THROWING YOUR NASTY ASS CIGARETTE BUTTS OUT THE WINDOW OF YOUR CAR OR ON THE GROUND WHEN YOU ARE OUTSIDE SMOKING. STOP EMPTYING YOUR ASH TRAY OF YOUR CAR ON THE GROUND. OUTSIDE YOUR CAR IS NOT A MOVING TRASH BIN - KEEP YOUR DAMN CIGARETTE WASTE IN YOUR CAR!
I actually saw a lady yesterday that was smoking and she put her cigarette out in her ash tray and put the butt in the ash tray - I had to roll down the window to thank he for not littering. While she thought I was kind of weird I thought it only appropriate to thank her for doing the right thing. She could have been like every other car I see - tossing her garbage out on the ground.
When I was working at a large insurance company I could never understand how the sidewalk from the smoking area to the front door of the building was littered with cigarette butts - how come they were not in the provided ash trays in the smoking area? When I was in the Army and we were allowed to smoke we used to strip the cigarette to the filter and placed the filter in your pocket until you got to a garbage can. Try it some - it will work and it will keep our streets and sidewalks clean.
Want to smoke - go ahead
Want to be addicted to nicotine - go ahead
Want to go to bars and fill the room with smoke - go ahead
Want to breath second hand smoke of others - go ahead
Too lazy to throw away your cigarette trash - your smoking rights should be revoked until you can respect the outdoors. I drink water while driving in the car and I do not throw out the bottle every time I am finished.
Deal with it and thanks to all the smokers for your consideration.
Look - if you want to smoke so be it, it is your right to smoke if you so choose. If you want to go to a place where you are allowed to smoke or you want to smoke in your house or your car - have at it.
HOWEVER -
STOP THROWING YOUR NASTY ASS CIGARETTE BUTTS OUT THE WINDOW OF YOUR CAR OR ON THE GROUND WHEN YOU ARE OUTSIDE SMOKING. STOP EMPTYING YOUR ASH TRAY OF YOUR CAR ON THE GROUND. OUTSIDE YOUR CAR IS NOT A MOVING TRASH BIN - KEEP YOUR DAMN CIGARETTE WASTE IN YOUR CAR!
I actually saw a lady yesterday that was smoking and she put her cigarette out in her ash tray and put the butt in the ash tray - I had to roll down the window to thank he for not littering. While she thought I was kind of weird I thought it only appropriate to thank her for doing the right thing. She could have been like every other car I see - tossing her garbage out on the ground.
When I was working at a large insurance company I could never understand how the sidewalk from the smoking area to the front door of the building was littered with cigarette butts - how come they were not in the provided ash trays in the smoking area? When I was in the Army and we were allowed to smoke we used to strip the cigarette to the filter and placed the filter in your pocket until you got to a garbage can. Try it some - it will work and it will keep our streets and sidewalks clean.
Want to smoke - go ahead
Want to be addicted to nicotine - go ahead
Want to go to bars and fill the room with smoke - go ahead
Want to breath second hand smoke of others - go ahead
Too lazy to throw away your cigarette trash - your smoking rights should be revoked until you can respect the outdoors. I drink water while driving in the car and I do not throw out the bottle every time I am finished.
Deal with it and thanks to all the smokers for your consideration.
Monday, January 21, 2008
Final 800 workout
today was our final workout on the Yasso 800 plan - we were to cap at 10 800s and today we did that workout. It was a bit chilly at 7:00a - about 37 degrees with a pretty good wind blowing down in the pit where the track it - but Sean and I warmed up for a couple miles and were ready to go.
Anyone not familiar with the Yasso plan, it goes something like this - pick you marathon finish time (say 3:00:00) - you are to be able to build to 10 800s at a 3:00 per 800 with 3:00 off each one - if you want to run 2:30:00 marathon your 800s are 2:30 - you get the idea.
I was pretty excited for today because I wanted to see where my form was - especially after running 39+ miles in two days last weekend. I really enjoy track workouts - I like the challenge of staying mentally tough for the whole time you are out there - today's workout would be over 12 miles on the track by the time we were done.
After the warm up we were on our way - Sean is running 2:45s to my 2:55s so I could use him to pace off of for the first quarter. Unfortunately we were both slow in the first quarter and 800 - guess we were not as warm as we thought. But the 800s quickly came around.
Sean knocked out his the next 8 in 2:45 with the last one coming in at 2:40 - and I got my next 8 in the 2:54 with the last one coming in at 2:50. All in all a great workout and confidence booster for the upcoming race.
It was a tough morning on the track because of the cold and the wind - we had a head wind on the back stretch which was equivalent to about 3 seconds but a tail wind on the front stretch - so it all equals out right?? I would take a morning like this on marathon dayany time - sure beats the heat.
We will still be targeting about 50+ miles this week but the long run will only be 15 miles with half at race pace and a few other mid distance runs - I also get back on the trails for a 10 miler on Thursday.
I think we are both ready for the marathon to get here and to test our training to see if we were right on or off the mark. It has been a long process considering we did not take any time off after the 1/2 ironman in November (long run was 15 miles the very next weekend). We have basically been training non stop since May/June.
After this week we will taper some and be fresh and ready to roll into Tampa to take a shot at Boston and breaking 3:00:00.
Cheers.
Anyone not familiar with the Yasso plan, it goes something like this - pick you marathon finish time (say 3:00:00) - you are to be able to build to 10 800s at a 3:00 per 800 with 3:00 off each one - if you want to run 2:30:00 marathon your 800s are 2:30 - you get the idea.
I was pretty excited for today because I wanted to see where my form was - especially after running 39+ miles in two days last weekend. I really enjoy track workouts - I like the challenge of staying mentally tough for the whole time you are out there - today's workout would be over 12 miles on the track by the time we were done.
After the warm up we were on our way - Sean is running 2:45s to my 2:55s so I could use him to pace off of for the first quarter. Unfortunately we were both slow in the first quarter and 800 - guess we were not as warm as we thought. But the 800s quickly came around.
Sean knocked out his the next 8 in 2:45 with the last one coming in at 2:40 - and I got my next 8 in the 2:54 with the last one coming in at 2:50. All in all a great workout and confidence booster for the upcoming race.
It was a tough morning on the track because of the cold and the wind - we had a head wind on the back stretch which was equivalent to about 3 seconds but a tail wind on the front stretch - so it all equals out right?? I would take a morning like this on marathon dayany time - sure beats the heat.
We will still be targeting about 50+ miles this week but the long run will only be 15 miles with half at race pace and a few other mid distance runs - I also get back on the trails for a 10 miler on Thursday.
I think we are both ready for the marathon to get here and to test our training to see if we were right on or off the mark. It has been a long process considering we did not take any time off after the 1/2 ironman in November (long run was 15 miles the very next weekend). We have basically been training non stop since May/June.
After this week we will taper some and be fresh and ready to roll into Tampa to take a shot at Boston and breaking 3:00:00.
Cheers.
Friday, January 18, 2008
Body For Life
My lovely wife is still following her BFL plan and is doing awesome and the plan is actually benefiting me a ton too.
Beth had a weight loss of 3 lbs this week for a total of 15 lbs in 7 weeks - just a tad over 2 lbs a week which is a very safe level of weight loss. She is also toning up a ton doing her cardio and weight training.
Her plan has certainly benefited my running a lot - since I am in the gym with her most nights lifting, stretching and doing core I am a lot stronger than my last effort at the marathon. And the meals we have been eating have been a terrific combo of carbs and protein - a perfect diet to balance run prep and recovery.
I do not normally comment on diets and diet aids but this plan looks like a very good one and fits a healthy diet along with exercise and you also get one day a week to "cheat" :-) The BFL and Cooking for Life books are super easy to follow and offer great ideas for a healthy lifestyle.
Cheers
Beth had a weight loss of 3 lbs this week for a total of 15 lbs in 7 weeks - just a tad over 2 lbs a week which is a very safe level of weight loss. She is also toning up a ton doing her cardio and weight training.
Her plan has certainly benefited my running a lot - since I am in the gym with her most nights lifting, stretching and doing core I am a lot stronger than my last effort at the marathon. And the meals we have been eating have been a terrific combo of carbs and protein - a perfect diet to balance run prep and recovery.
I do not normally comment on diets and diet aids but this plan looks like a very good one and fits a healthy diet along with exercise and you also get one day a week to "cheat" :-) The BFL and Cooking for Life books are super easy to follow and offer great ideas for a healthy lifestyle.
Cheers
JQA is my favorite president
John Quincy Adams - referred by many as a bad president has long been my favorite for some odd reason - the reason - he put the first toilet in the White House and I am a fan of going to the bathroom inside.
Besides - are there really bad presidents who just a bad voting public???? You figure it out.
Cheers
good thing he does not have FF gear on...
Here is Sean (2nd from left with sunglasses) - this picture was in an ad that many of you received - good thing he did not wear his FF gear because he would have been deleted from the picture :-) You figure it out.
Thursday, January 17, 2008
You decide
I normally do not give a flying crap about celebrity news (but I do watch TMZ because I have 3 degrees of separation from someone who works on the show)
This news got big buzz on Slowtwitch - but people on slowtwitch have a lot of time on their hands. You decide????
Let's face it - celebrities get free rides all the time - Diddy runs New York with pacers and people to wipe his rich ass sweat, Orca (I mean Oprah) runs NY - sure she had bodyguards to push people out of her way, Lance - runs with 3 different pacers and body guards (run with the rest of us commoners!) Katie Holmes runs with an Ipod which is against race rules.
However, should any of these celebrities be allowed in Boston - I say yes as long as they take a charity slot and do not keep a legitimate qualifier from racing. Charity spots have been available for Boston for a long time - nothing new - let her run again and shoot man - get her a decent bra!
I personally would never run Boston without qualifying but I will not judge those that do - they know how they got there and I know how I got there!
Katie Holmes Running Boston Marathon? And Getting Preferential Treatment?
Posted by Sassy Smith
Katie Holmes is reportedly getting set to run another marathon - The Boston Marathon, which takes place April 21st, 2008.
Holmes ran a marathon in New York a few weeks back and is once again wanting to put on her running shoes. Perhaps she'd better put the brakes on for just a moment though.
A source said that the reason Holmes is keen on running is because she wants to better her time [she finished in more than five hours] because it embarrassed her to have such a poor running time. However, if you read the official qualifying rules HERE, based on Katie's age and performance, she wouldn't qualify for the April 2008 marathon. Unless, Katie is really a woman in her 70's. Wow, she looks great for her age!
The source was quoted as saying, "Katie was really embarrassed that her time was so bad on the NY marathon. She wants to improve her time and show that she can do it faster."
Apparently hubby Tom Cruise was being extremely supportive of her running, especially as Scientologists believe that "sweating cleans out the toxins."
That's all well and good but if she "qualifies" to run, then it would appear that someone is pulling strings for her and giving her preferential treatment. Not fair!
Tuesday, January 15, 2008
No Boundaries - Check It Out
here is great program that Team Hendryx will be coaching in conjunction with Fleet Feet and New Balance. This program is a 5k program that is for the beginner who wants to finish a 5k up to the advanced that wants to get faster.
check it out on the FF web site http://fleetfeetorlando.com/
Marathon Part 3
Here is my personal opinion of this half marathon and full marathon.
The Disney race is always very popular and sells out very quickly after registration opens. I am pretty sure I know (great excuse for mom or dad to run a marathon and bring the family to Disney) why but it still amazes me that this race does so well.
Here are the things that I did not like:
The expo was small, crowded and not many options for merchandise. I assume this had something to do with the expo organizers putting limits on who could come be a vendor.
Race start time 6:00a - that would not be that bad - if you could show up and go to the start line. Instead you must show up about 4:00a in order to check you gear bag, get shoved to one holding area, before being herded another mile to the start corrals. These time frames certainly make nutrition a little more difficult.
Runners dressed in costume and starting in coral A - if you are not going to run get out of the way! Go to the back - have some fun - enjoy the scenery, This happens in every race but it sure did seem like there were a lot at Disney. There was on guy dressed as Minnie Mouse that was first on the start line - he ran 100 yards and then stopped in the middle of the road to take pictures.
Crowded course - you think the picture above looks crowded - some areas were worse than this.
Running through the parks - the parks are very crowded - lots of tight curves - and uneven pavement
Sewage Plant and Garbage Area, Out and Back at 20-21 - these are not on the official Disney Race explanation but they are there - as soon as you leave the magic kingdom you enter a back stage area that smelled so bad the volunteers working back there were complaining of being sick. The sewage plant it about 15-16 miles into the race - man is it lonely back in that area - and not always the best smell. The out and back is a lovely, super crowded area.
The exit and entrance ramps - the pavement is very slanted and hard on the body
Things I liked:
Fireworks at the start
Getting on TV
Runners dressed in costume - OK, they are funny to look at as long as they stay out of the way and keep moving.
Spectators - some of this course is packed with people and highly motivated - the start, the area around the monorail, magic kingdom, finish - are all packed with spectators.
Volunteers and Disney Employees- all very helpful and nice - Disney has some of the best trained workers and they go out of their way to help you. Disney also does an awesome job with the volunteers and has them acting just like Disney employees.
Support - there is an aid station almost every mile, they had food on the course, they had candy on the course, you could also stop in the park for a pretzel and a beer if you needed too.
Overall, I would rate the race a 5-6 and probably would not do it unless there was a special circumstance but if you want a Disney experience and want a Disney vacation I recommend this race.
Enjoy
Marathon Part 2
How did the athletes do -
Team Hendryx - we had 4 athletes in the half and 2 in the full.
Debbie and Vi - owners of Running Princess http://runningprincess.com/ - ran together the whole day and ran 6:19 - Vi is running her second marathon in 4 months but Debbie completed her very first marathon - and they both worked the expo for 3 straight days before running.
Tracy and Debbie ran the half in 2:00 - great result for them.
Whitney - getting over a severe cold Whitney walked the half in 3:06
Lisa - sit down for this one - Lisa walked the half in 3:16 - 23 minutes faster than last year (1:45 faster every mile than last year).
TNT - we had many personal bests at the races this weekend - many of the participants completed either their first marathon or half marathon. We had a couple who did both.
I know I will forget some but here are some highlights of the runners we trained:
Debbie - persevered to her first half marathon finish
Missy - held on and showed the determination needed to complete the full in front of the cut off
Larry - just turned 70 this week and knocked down the 26.2 miles without a lot of trouble
Jeff - overcame an injury and walked the 26.2 miles faster than a lot of runners
Alan - completed his umpteenth marathon
Overall, we had 100% completion of both races - we were able to get our athletes to the finish.
The Marathon of the Mouse... part 1
I am going to split this post into 3 sections - I will divide it into my experiences out there (part 1), Team Hendryx and TNT athletes results (part 2) and a little on the race and course for runners who are thinking about doing this (part 3).
Part 1 - I showed up to this race as a coach for Team in Training (TNT) so I was not going to "race" this race - I was only on the course for support of the 1900 TNT athletes that would complete either the full or half marathon. So I was going to be an unofficial Goofy Challenge person. Central Florida showed up with 10 coaches and over 100 athletes and it is our job as coaches to be out on the course until the last participant finishes. Since we had 10 coaches and many of the coaches were not going to run the course but were going to cut the course (none of them were official marathon finishers or had timing chips so do not get your panties in an uproar) in order to be at many places around the course so they could see and cheer for their athletes, Sean and I decided to run hard for the first 5.5 miles of the half and 10.5 miles of the full in order to be in the Magic Kingdom to cheer for our runners (well, unlike many coaches from other areas, we cheered for all the runners). It was kind if cool because we were the first TNT runners for the race and about 20th overall when we stopped so we had tons of spectators cheering for us until we stopped - then we got a ton of strange looks when we stopped and hung out cheering in the magic kingdom for over an hour. We were the only TNT coaches that were in the magic kingdom and I think all the fast TNT athletes appreciated us being there and cheering them on.
After about an hour were would start running again and we would just "leap frog" the runners and stop at another spot to support the runners. When we got to about mile 10 in the half and 24 miles in the full we waited for our last participants in order to help them finish in front of the sag wagon. It was very close for our runners/walkers but we got them to the finish line and they became official half marathoners and full marathoners
Total distance covered this weekend 39.3 - total running 35.
Part 1 - I showed up to this race as a coach for Team in Training (TNT) so I was not going to "race" this race - I was only on the course for support of the 1900 TNT athletes that would complete either the full or half marathon. So I was going to be an unofficial Goofy Challenge person. Central Florida showed up with 10 coaches and over 100 athletes and it is our job as coaches to be out on the course until the last participant finishes. Since we had 10 coaches and many of the coaches were not going to run the course but were going to cut the course (none of them were official marathon finishers or had timing chips so do not get your panties in an uproar) in order to be at many places around the course so they could see and cheer for their athletes, Sean and I decided to run hard for the first 5.5 miles of the half and 10.5 miles of the full in order to be in the Magic Kingdom to cheer for our runners (well, unlike many coaches from other areas, we cheered for all the runners). It was kind if cool because we were the first TNT runners for the race and about 20th overall when we stopped so we had tons of spectators cheering for us until we stopped - then we got a ton of strange looks when we stopped and hung out cheering in the magic kingdom for over an hour. We were the only TNT coaches that were in the magic kingdom and I think all the fast TNT athletes appreciated us being there and cheering them on.
After about an hour were would start running again and we would just "leap frog" the runners and stop at another spot to support the runners. When we got to about mile 10 in the half and 24 miles in the full we waited for our last participants in order to help them finish in front of the sag wagon. It was very close for our runners/walkers but we got them to the finish line and they became official half marathoners and full marathoners
Total distance covered this weekend 39.3 - total running 35.
Thursday, January 10, 2008
Global Warming, Al Gore, The Internet, Track Workouts
What do these things have in common? Nothing until yesterday.
Al Gore - inventor of the internet (so he has said) - preacher of global warming - has now officially entered my world - he raised the temps on my January (yes, fricking January) track workout to 80 degrees. Last week we did a track and the temps were in the 30s and wind at 20+ mph - this week I hit the track and it is 80, no clouds and a slight breeze blowing up the track.
Al Gore, you haunt me!
Any way - the track workout was 6x1 mile at 15 seconds faster than marathon pace with 1 minute rest - 2 mile warm up and cool down - total of little over 10 miles.
All miles were relatively easy and felt very good - fast mile was 6:22 and slow mile was 6:25 (exactly 15 seconds faster than projected marathon pace). BUT, man it was hot out there and those damn college kids using the track have no respect for their elders or me.
Off to Disney this weekend where Sean, Mike and I will be running the unofficial goofy challenge - we will run the half on Saturday and the full on Sunday helping the TNT team complete their events. My guess is we will put in about 60 miles over two days so I do not want to hear any crap from those whiny official goofy people how they completed and full and a half over two days - BIG FAT HAIRY DEAL!
Seriously - good luck to all who are heading to Disney (why this race attracts so many is beyond me) - have fun and accomplish your goals. Plan your race and race your plan. Stay dry because rain is in the forecast and if you see Sean, Mike or myself drop us some Advil and say hi!
Cheers you all
Coach Bill
www.teamhendryx.com
Al Gore - inventor of the internet (so he has said) - preacher of global warming - has now officially entered my world - he raised the temps on my January (yes, fricking January) track workout to 80 degrees. Last week we did a track and the temps were in the 30s and wind at 20+ mph - this week I hit the track and it is 80, no clouds and a slight breeze blowing up the track.
Al Gore, you haunt me!
Any way - the track workout was 6x1 mile at 15 seconds faster than marathon pace with 1 minute rest - 2 mile warm up and cool down - total of little over 10 miles.
All miles were relatively easy and felt very good - fast mile was 6:22 and slow mile was 6:25 (exactly 15 seconds faster than projected marathon pace). BUT, man it was hot out there and those damn college kids using the track have no respect for their elders or me.
Off to Disney this weekend where Sean, Mike and I will be running the unofficial goofy challenge - we will run the half on Saturday and the full on Sunday helping the TNT team complete their events. My guess is we will put in about 60 miles over two days so I do not want to hear any crap from those whiny official goofy people how they completed and full and a half over two days - BIG FAT HAIRY DEAL!
Seriously - good luck to all who are heading to Disney (why this race attracts so many is beyond me) - have fun and accomplish your goals. Plan your race and race your plan. Stay dry because rain is in the forecast and if you see Sean, Mike or myself drop us some Advil and say hi!
Cheers you all
Coach Bill
www.teamhendryx.com
Monday, January 7, 2008
Week in Review
this week was a tough week for running with the weather changes but a good week for marathon prep. Everyone had a good week - the speed workout this week was 8x800 - Sean and I did them in Clermont in very cold and windy weather - no real problems though - we should have just knocked out ten and had it over with. Sean looked very smooth and in control running his 800s and I felt good during mine. It was tough because of the winds on the track. Mike R knocked out an extra because he was feeling good.
The long run this weekend was the Deleon Springs Half Marathon - we were to run this race at marathon pace which is difficult to do when running a half marathon - you must be very patient and not get caught up in everything else around you.
Sean ran a 1:22:56 (6:20) pace - right on pace for his 2:45 marathon effort. He placed 2nd overall. I ran a 1:25:38 (6:33) pace which was a little fast than I wanted but I ran the first mile fast because of the 5k runners in the front and the last mile I ran in 6:00 minutes - throw those out and I am right on pace for a 2:55:00 marathon. I ended up in 7th overall. Mike R ran a 1:38:58 (7:34 pace) this would pace him out to a 3:18 marathon - well within marathon qualifying time.
Kevin J also joined us and ran a strong 1:40:57 (7:42 pace) to take 39 seconds off his time at OUC - or 3 seconds every mile. Great improvement for Kevin.
The race was well run and the conditions were perfect. We will all have to make sure we do not get caught up int he early pace setting at Gasparilla if we are going to make our marathon goals.
Cheers
The long run this weekend was the Deleon Springs Half Marathon - we were to run this race at marathon pace which is difficult to do when running a half marathon - you must be very patient and not get caught up in everything else around you.
Sean ran a 1:22:56 (6:20) pace - right on pace for his 2:45 marathon effort. He placed 2nd overall. I ran a 1:25:38 (6:33) pace which was a little fast than I wanted but I ran the first mile fast because of the 5k runners in the front and the last mile I ran in 6:00 minutes - throw those out and I am right on pace for a 2:55:00 marathon. I ended up in 7th overall. Mike R ran a 1:38:58 (7:34 pace) this would pace him out to a 3:18 marathon - well within marathon qualifying time.
Kevin J also joined us and ran a strong 1:40:57 (7:42 pace) to take 39 seconds off his time at OUC - or 3 seconds every mile. Great improvement for Kevin.
The race was well run and the conditions were perfect. We will all have to make sure we do not get caught up int he early pace setting at Gasparilla if we are going to make our marathon goals.
Cheers
Friday, January 4, 2008
Spirit of the Marathon
Here is a movie that you might want to see - it is playing Janaury, 24th at AMC Altamonte Mall - http://www.marathonmovie.com/
Join athletes from Fleet Feet Sports and Team Hendryx for this movie.
Movies That Rock
I was reading the fall issue of Wired Magazine (I do not just read Triathlete and Running Magazines) and came across a supplement in the magazine that listed the 50 Greatest Rock Soundtracks of All Time and I have some issues with the list that I thought I would share with you all and see what you thought.
First I will start with the list -
1. Purple Rain - I can not argue with that soundtrack and can not argue with it being number 1 - I might have placed another movie there but...
10. The Big Chill - this is on everyone's list and everyone bought the soundtrack when the movie came out - I would have placed it higher than 10 - it is better than Hard Days Night (2), Trainspotting (7)
19. Almost Famous - this would have been higher for me - better than Midnight Cowboy (16), 24 Hour Party People (12).
33. 8 Mile - now this is a classic and I could have put this soundtrack in the Top 10 without any problems at all
Here are the movies I thought should have been on the list (I am sure I missed some, but this is what popped into my mind) -
High School Musical - ok - I call BS - I was just joking to see if you were paying attention
Seriously -
School of Rock - come on man - songs by, The Clash, AC/DC, KISS, The Doors, The Who, Ramones, David Bowie, Velvet Underground - if this is not top 25 then none of those sticking movies should have been on there.
Lords of Dogtown - songs by, Social Distortion, Foghat, Ted Nugent, Jimi Hendrix and the classic of all classics - Ironman by Black Sabbath
Riding Giants - songs by, Basement Jaxx, Linkin Park, Stray Cats, Gaby Pahinui Hawaiian Band, Propelllerheads, and the best of all best - Gidget Theme!
Pump Up The Volume - songs by, Concrete Blonde, Ivan Neville, Pixies, Henry Rollins singing Kick Out the Jams, James Brown
One last movie to bore you with - and this was a VERY VERY VERY bad movie but I am very partial so a band on the soundtrack -
10 Things I Hate About You - songs by, one of the best SKA bands of all time - Save Ferris (also a live cameo in the movie by the band), Letter to Cleo, Sister Hazel, George Clinton, Barenaked Ladies, Madness
You can see the complete list of movies in Wired Magazine to judge for yourself but obviously they missed some awesome soundtracks!
First I will start with the list -
1. Purple Rain - I can not argue with that soundtrack and can not argue with it being number 1 - I might have placed another movie there but...
10. The Big Chill - this is on everyone's list and everyone bought the soundtrack when the movie came out - I would have placed it higher than 10 - it is better than Hard Days Night (2), Trainspotting (7)
19. Almost Famous - this would have been higher for me - better than Midnight Cowboy (16), 24 Hour Party People (12).
33. 8 Mile - now this is a classic and I could have put this soundtrack in the Top 10 without any problems at all
Here are the movies I thought should have been on the list (I am sure I missed some, but this is what popped into my mind) -
High School Musical - ok - I call BS - I was just joking to see if you were paying attention
Seriously -
School of Rock - come on man - songs by, The Clash, AC/DC, KISS, The Doors, The Who, Ramones, David Bowie, Velvet Underground - if this is not top 25 then none of those sticking movies should have been on there.
Lords of Dogtown - songs by, Social Distortion, Foghat, Ted Nugent, Jimi Hendrix and the classic of all classics - Ironman by Black Sabbath
Riding Giants - songs by, Basement Jaxx, Linkin Park, Stray Cats, Gaby Pahinui Hawaiian Band, Propelllerheads, and the best of all best - Gidget Theme!
Pump Up The Volume - songs by, Concrete Blonde, Ivan Neville, Pixies, Henry Rollins singing Kick Out the Jams, James Brown
One last movie to bore you with - and this was a VERY VERY VERY bad movie but I am very partial so a band on the soundtrack -
10 Things I Hate About You - songs by, one of the best SKA bands of all time - Save Ferris (also a live cameo in the movie by the band), Letter to Cleo, Sister Hazel, George Clinton, Barenaked Ladies, Madness
You can see the complete list of movies in Wired Magazine to judge for yourself but obviously they missed some awesome soundtracks!
Wednesday, January 2, 2008
Year of the Ironman
Hello and Happy New Year - I want to give a big GOOD LUCK to all the people taking on an iron distance race this year - it seems to be the year of the ironman. I know of 4-5 people who will be tackling this distance for the first time and want to wish them all the luck this year. Stay healthy, train smart and by all means - listen to your coach!
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