tag:blogger.com,1999:blog-53243706537606189032024-03-13T13:33:21.979-07:00The Team Hendryx ExperienceWelcome to The Team Hendryx Experience, I hope you have fun exploring this blog and also get something worth while out of it at times. I will try to post information that you will find helpful and some times funny.Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.comBlogger432125tag:blogger.com,1999:blog-5324370653760618903.post-91501324006064145722010-09-06T13:47:00.000-07:002010-09-06T13:48:59.537-07:00<a href="http://1.bp.blogspot.com/_ESwVqIh85zw/TIVTmPixE9I/AAAAAAAAAr0/EZvkx07kF5g/s1600/09-11-08_0832+(2).jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_ESwVqIh85zw/TIVTmPixE9I/AAAAAAAAAr0/EZvkx07kF5g/s400/09-11-08_0832+(2).jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5513905235257529298" /></a>Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-42876636707578958102010-05-08T09:52:00.000-07:002010-05-08T10:00:41.198-07:00baby steps and I will take itmy frustration is turning into minor optimism. the problem of the tight solious (calf) that is leading to my sore Achilles is starting to clear up slightly. I had a great appointment with Dean (Body Basics) and we did some acupuncture, electric stimulation and taping. After that appointment on Weds I was able to run Thursday (25 minutes) and Friday (36 minutes) relatively pain free. It takes me a while to get warmed up but once I do any pain I have had becomes minor discomfort. <br /><br />I had a massage appointment with Jen (Massage Envy) last night and she worked on my legs, especially the calf and I felt even better coming out of that appointment. <br /><br />The discomfort is something I can handle for 50 miles (7+ hours) of running as long as it does not get any worse along the way. I am going to run some today (40 minutes) and then ride long tomorrow (90+ miles). I have been trying to workout in the middle of the day to start heat acclimation - it is just tough because I am nervous about putting too many minutes on my sore Achilles and getting another injury.<br /><br />Next week will be some runs (in 60 minute range) and some swimming. I have 2 appointments with Dean before we leave for the Keys and one more massage. I am hopeful that all this work is going to pay off - I do not have the running mileage I would like but I will be relatively healthy and that is more important. <br /><br />Keep your fingers crossed - the plans of setting the course record have not changed. I am still going for it and what happens happens but we are going to give it a shot.Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com2tag:blogger.com,1999:blog-5324370653760618903.post-58180633505034300952010-05-04T13:37:00.000-07:002010-05-04T13:45:28.581-07:00Frustrationwell, it has been several weeks since I have been able to run pain free - my last good run workout was the 14 x 800 track workout I did on 4/15 - that is exactly 3 weeks ago today. I was able to get through a 25 minute jog this morning without too much pain. <br /><br />the good news is - I have been able to ride/lift/swim in the mean time but it is not the same as running. I am not sure how my body is going to react to running 50 miles when I have not run in such a long time. I am hoping I can get a few runs in prior to the race just to get the run feeling back in my legs.<br /><br />I am not sure how the race will turn out but I am not changing my plan because I have not been running - I am going for it - I am going to go out fast, try to settle into a good 8:30 pace and see how long I can hold it. <br /><br />I am going to try and reduce the amount of time in pit stops again this year and try to use some pacers to my advantage if possible. I would like to finish the 50 miles in about 7 hours. If I can get through the first 30 in 4:15 or so I think I should be good to go. I am prepared to have the second half be a little slower but I am going to keep pushing.<br /><br />I may not win this year but I am going to make someone hurt if they are going to beat me. My crew is going to be awesome and they are all set to take this run to the next level - we all just need to keep our fingers crossed that the body feels like running that morning.Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-76451057118214466602010-04-28T08:21:00.000-07:002010-04-28T08:29:52.492-07:00healing - hopefullly<a href="http://2.bp.blogspot.com/_ESwVqIh85zw/S9hTZxNk-rI/AAAAAAAAArs/NEuIILm65qQ/s1600/pjun134l.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 334px; height: 400px;" src="http://2.bp.blogspot.com/_ESwVqIh85zw/S9hTZxNk-rI/AAAAAAAAArs/NEuIILm65qQ/s400/pjun134l.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5465209849986218674" /></a><br /><br />so i went to see my friend and Team Hendryx athlete, Dean. Dean is a acupuncturist and has been working on me for about 6 months now. I was hoping he could assist with my Achilles issues I am having.<br /><br />we have diagnosed the issue as a calf issue and need to stretch out the calf more and to work out some kinks. Today, we did an acupuncture session (where needles went almost all the way through my ankles, deep tissue massage and kinesio taping. <br /><br />I am going to run (short and easy) tomorrow and see how it feels. I am hoping this is a step in the right direction and that with a couple more appointments in the next 2 weeks along with another taping session right before the Keys I will be able to get to the start line and put in a solid effort.<br /><br />Keep your fingers crossed.Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-81690418639280788132010-04-26T17:30:00.001-07:002010-04-26T17:39:26.750-07:00oh the humanity<a href="http://3.bp.blogspot.com/_ESwVqIh85zw/S9Yw1sg4QTI/AAAAAAAAArk/zS3mWvHscI0/s1600/138699879_82fd421d9a.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="http://3.bp.blogspot.com/_ESwVqIh85zw/S9Yw1sg4QTI/AAAAAAAAArk/zS3mWvHscI0/s400/138699879_82fd421d9a.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5464608896900940082" /></a><br />I wish my feet felt like this but they don't and I am getting to be very aggravated. I had a great week of training that ended with some pain in my achilles - I then selfishly ran a hard 5k that I should have passed on. I couldn't get warmed up and the pain never decreased during warm ups, then I had to sit on the start line for 30 minutes. The pain was bad during the race but I just kept going - dummy me.<br /><br />I took a week off and only rode the bike and did the elliptical - I tried to run on Friday but the pain was still there. I am back on the shelf again - I am riding, swimming and ellipticaling - guess I will just wait and see if the pain goes down before the race. <br /><br />Let's keep our fingers crossedCoach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com1tag:blogger.com,1999:blog-5324370653760618903.post-34531079925917832912010-04-20T05:56:00.001-07:002010-04-20T06:05:27.573-07:00Key West 50<a href="http://1.bp.blogspot.com/_ESwVqIh85zw/S82kpJTRDAI/AAAAAAAAArc/xDJVzFaMjkk/s1600/45e78748721586dc.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 130px; height: 119px;" src="http://1.bp.blogspot.com/_ESwVqIh85zw/S82kpJTRDAI/AAAAAAAAArc/xDJVzFaMjkk/s400/45e78748721586dc.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5462202949848599554" /></a><br /><br />My entry for the race in Key West went yesterday - I decided that the 100 miler would be too much this year and success would be more probable in the 50 miler. I have had some feet and Achilles issues and thought if I pounded them for 100 miles I would not recover in time to properly train for the IM in Spet. I figure a few days of partying in the keys after the 50 miler and I will be ready to put in the miles necessary for a solid IM in Sept. <br /><br />I have a great crew heading to the Keys with me and have some great pacers coming along - I am going to see how fast I can run 50 miles. I have finished the race 2 times - winning it once and placing 3rd once. It's now time to throw caution to the wind and see how long and fast we can run from Marathon to KW.<br /><br />There are some challenges with this race - the heat, the start time, the humidity, and the boredom. We will see how it goes. <br /><br />I have been swimming, biking and running a lot to get ready. This weekend will be big miles again for me - 30 on Saturday, 20 on Sunday, and 20 on Monday, Wednesday will be a long track workout - 18 x 800 is the goal. After this weekend we will have a pretty good understanding of how the weekend will go. <br /><br />Stay tuned.Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-49997907416906003292010-04-17T03:53:00.000-07:002010-04-17T04:10:10.839-07:00Boston Weekend<a href="http://1.bp.blogspot.com/_ESwVqIh85zw/S8mT-LBJRJI/AAAAAAAAArU/OP2CdtNCs30/s1600/headerlogo.gif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 382px; height: 82px;" src="http://1.bp.blogspot.com/_ESwVqIh85zw/S8mT-LBJRJI/AAAAAAAAArU/OP2CdtNCs30/s400/headerlogo.gif" border="0" alt=""id="BLOGGER_PHOTO_ID_5461058719482201234" /></a><br /><br />With Boston coming this Monday I need to express an opinion. This opinion might not be a popular one but it's my blog and I get to say what I feel :-). <br /><br /><br />I vote we keep all non qualifiers out of The Boston Marathon. Boston is for runners, for athletes who can qualify for the race, not for people running for a charity, doctors, or anyone else that's allowed in without a qualifying time.<br /><br />Don't get me wrong - people that run for charities have done a ton to bring recognition to running and have done a ton to help those in need. They do great things by getting people involved in running that might not otherwise take the first step. I have coached for many charities and I have raised money for those same charities.<br /><br />However, they have no place in the Boston Marathon. Boston is for the elite runners, those can run a qualifying standard set by the BAA. You shouldn't be able to run Boston by raising enough money, while that is a challenge too it is not close to having the pressure of running a qualifying time. <br /><br />I know my vote and opinion is going to do nothing to change the policy the BAA has set - after all it is all about the money. However, I will never run Boston unless I have a qualifying time. I will not enter a lottery to get into a qualifying race, I will not raise money to get into a qualifying race, I will not get my PhD to get into a qualifying race. <br /><br />I felt the same way when I didn't qualify for the Duathlon World Championships in 2009 but was offered a slot to go to the race by USAT. I felt I didn't do enough to qualify I was not going to enter the World Championships just to say I did it - I wanted to EARN it. <br /><br />All of those running Boston this weekend (qualifiers and non qualifiers) best of luck to you - enjoy the race and have a wonderful weekend in Boston.Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com1tag:blogger.com,1999:blog-5324370653760618903.post-46110848340674346082010-04-14T07:14:00.001-07:002010-04-14T07:23:49.630-07:00track, track, tracktoday was my 4th day in a row of long workouts - I have been trying to build some endurance to get ready to head to the Keys to either run the 50 or 100 miler. I have no decided yet which race to run yet. I am having some physical issues that will not hinder me for the 100 miles but might make it hard to recover in time for the IM in Sept. We will see.<br /><br />Here has been my week to date:<br /><br />Sunday - 100 miles on the bike <br />Monday - 20 mile run on the trails<br />Tuesday - 3300 in the pool (2 miles)<br />Wednesday - 14 x 800 @ 3:21 with 200 recovery<br /><br />I love track workouts - you are all alone and it is all your effort. I go to a deserted track that's in pretty bad shape but no one ever goes there - so it is me against the track. It's all mental - track work gets you ready for the last 5k of a marathon where everything hurts - the last 10 miles of a 50 miler - the tough days in the office - the rougher days that life throws at you!<br /><br />Running in circles can be boring - but trying to hit a time goal time after time makes you keep focus, keeps you on task, makes you think about what you are doing. I enjoy that - I enjoy the solitude, the time to think, and the challenge of being consistent and strong.<br /><br />Tomorrow will be an easy day - i am running a 5k and Friday will be a weight lifting day only - it has been a fine week!Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-27592383279976613222010-04-12T16:36:00.000-07:002010-04-12T16:40:24.977-07:00<a href="http://4.bp.blogspot.com/_ESwVqIh85zw/S8OvKd1hkhI/AAAAAAAAArM/I2pmC4GrHFg/s1600/so-shirts.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 213px;" src="http://4.bp.blogspot.com/_ESwVqIh85zw/S8OvKd1hkhI/AAAAAAAAArM/I2pmC4GrHFg/s400/so-shirts.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5459399767645852178" /></a><br /><br />I will be running on Thursday in the Corp 5k with Team Stepping Onward - see the link to the right if you want more info on this great organization.Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-65242165680745372562010-04-12T16:31:00.001-07:002010-04-12T16:35:07.925-07:00new shoes to trythese will be the new shoes I will test out shortly - the Glycerin has DNA technology that is supposed to adapt to your weight, pace, gait, and terrain - and the ad is super cool with a running lizard<br /><br />The Green Silence is a Eco Built for Speed racing flat. <br /><br /><br /><a href="http://4.bp.blogspot.com/_ESwVqIh85zw/S8OtlyW_C_I/AAAAAAAAArE/jyw4k9q_1RY/s1600/1531_BB_BeGREEN_HPBB0410.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 205px;" src="http://4.bp.blogspot.com/_ESwVqIh85zw/S8OtlyW_C_I/AAAAAAAAArE/jyw4k9q_1RY/s400/1531_BB_BeGREEN_HPBB0410.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5459398037988117490" /></a><br /><br /><br /><a href="http://4.bp.blogspot.com/_ESwVqIh85zw/S8OteAHaegI/AAAAAAAAAq8/g3UCxOJ5zoE/s1600/5325_Glycerin8shoe_M_1award.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 205px;" src="http://4.bp.blogspot.com/_ESwVqIh85zw/S8OteAHaegI/AAAAAAAAAq8/g3UCxOJ5zoE/s400/5325_Glycerin8shoe_M_1award.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5459397904241949186" /></a><br /><br /><br />Once I am able to test these I will post some reviews hereCoach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-14809363177795069572010-04-10T17:37:00.000-07:002010-04-10T17:43:35.934-07:00Boston Boston Boston<a href="http://1.bp.blogspot.com/_ESwVqIh85zw/S8EbIVIsVVI/AAAAAAAAAq0/qOmOd8nSngI/s1600/1914261311.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 150px;" src="http://1.bp.blogspot.com/_ESwVqIh85zw/S8EbIVIsVVI/AAAAAAAAAq0/qOmOd8nSngI/s400/1914261311.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5458674053276259666" /></a><br />this years Boston Marathon is going to be bittersweet - I have been fortunate enough to qualify again this year but it was sold out and I did not get a slot - I tried to pull all the strings I could but just no luck. <br /><br />I really wanted to be there for Team Hendryx athlete Dan "the animal man". He achieved his goal of qualifying this year and now he is getting ready to tear up the course. He has been training with Sean (who will be attending his first Boston) and is fit and ready. <br /><br />A couple of our other stars - Coach Rene' and Shanna (like banana damn it) will be running (and most likely winning) the 5k the day before. Hey, they get to cross the finish line! <br /><br />With a little over a week to go I will be sending positive thoughts to the Team Hendryx crew that will be heading to Boston to tear it up. I love when athletes work and train hard and are rewarded by meeting and exceeding their goals. <br /><br />Good luck everyone!Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-78955573187056724662010-04-10T17:22:00.000-07:002010-04-10T17:33:12.080-07:00Great ResultsOne of the reasons I started coaching was because I liked to see other people succeed and meet their goals. I figured if I was a coach I could help athletes do just that. Over the years we have had many success stories and I hope we continue to have many more. Not only is it awesome to see others succeed it is extremely motivating for me as an athlete. If the people I coach can do their workouts and continue to improve than by golly I can too.<br /><br />Here is one of those stories. Rich C is a relatively new athlete to the Team Hendryx stable. I had him on a trial run last year and we got him hooked on running and triathlon and he joined out team this year.<br /><br />Rich is an old neighbor of mine who moved away and we lost touch - but some how became connected again in the last several months. He has some lofty goals to achieve and my biggest worry with Rich has been slowing him down and talking one step at a time. <br /><br />Rich was able to meet one of his goals today - to set a PR in the half marathon - go under 1:50 for the half marathon and beat his time from last year in the same half marathon. <br /><br />Today Rich ran a 1:45 - last year in the same race he ran 1:59 - that is a 14 minute improvement, that is 1 minute and 4 seconds faster PER MILE over 13.1 miles - on the exact same race course as last year. <br /><br />The best part of the result - Rich had a great time, was injury free, paced his race well and had something left in the tank when he was done! <br /><br />Next up is triathlon season for Rich then we will get him back into running in the fall. I look forward to more exceptional results from him and our other athletes. <br /><br />Well done - contact me for more info on how to succeed like Rich has!Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-46403421196370253182010-04-06T07:09:00.000-07:002010-04-06T07:15:31.339-07:00Amazing StoryI will begin training a new athlete in May, his name is Steve. Steve will be training for to run the Space Coast Marathon and try to qualify for the Boston Marathon. <br /><br />Steve's story is a little more than that though - he is a resident at the Orlando Rescue Mission - he is working on getting his life back together and we are going to use running to help that mission. I hope that is some small way I will be able to help Steve with his life and in some big way help him with his running goal.<br /><br />I also hope that Steve will help me get along with my life and help me progress past the trials and tribulations that have been presented to me lately. <br /><br />He has not been running very long but he has some real potential and after all he has been through he certainly has mental toughness to get through a hot summer of training and accomplish his goals. <br /><br />Once we start to train and I talk to Steve more I will share our story and let you know his progress - I may be asking some of you to help along the way because it is going to take hope and encouragement to bring Steve to his goals!Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com1tag:blogger.com,1999:blog-5324370653760618903.post-77373728713120636782010-04-06T06:36:00.000-07:002010-04-06T06:59:00.101-07:00Croom Trail 50k<a href="http://2.bp.blogspot.com/_ESwVqIh85zw/S7s5KhsuPoI/AAAAAAAAAqk/yB_8Og0a_fQ/s1600/14232_193791163981_742813981_3859916_1066372_s.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 108px; height: 130px;" src="http://2.bp.blogspot.com/_ESwVqIh85zw/S7s5KhsuPoI/AAAAAAAAAqk/yB_8Og0a_fQ/s400/14232_193791163981_742813981_3859916_1066372_s.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5457018226496913026" /></a><br /><br />I ran the Croom Trail 50k on 4/3 - this was a race I had done (or at least suffered through) in the past and decided that i would give it another try. it just so happened that I had the 3rd off so I was able to fit it in my schedule. <br /><br />I was not trained properly for the race - I had 2 runs of over 2 hours on the trails going into this race but I thought if I could take it easy and try to put it on cruise control I could get through it. I figured if any way it would test me mentally.<br /><br />This course is a 2 lap run through the woods in Brooksville and is a lot tougher than I remember from a few years ago when I ran it then. I ended up running a 4:26 for the 31 miles (8:35 pace) and was pretty happy. The first lap all I wanted to do was slow down and run conservatively. The first time I ran this race I ran 1:55 for the first lap and we will not talk about the 2nd lap but to say it was slow. <br /><br />One of the problems with this race is that they have a 15 miler too - and the 15 milers start with the 50k people and you do not know who is who - sometimes you get caught up in early speed and get wiped out.<br /><br />So Saturday I let all the fast guys go and tried to settle in to a nice steady conservative pace. The first lap went by in 2:07 - a little fast but not to bad - I would have preferred a 2:10-2:15 but I would take it. I came by the start finish and saw some awesome friends that were there cheering me and others on. I stopped and had some of my peanut butter and jelly sandwich and switched out water bottles for the second lap. <br /><br />The second lap went well until I reached about mile 26-27, that is when the course really gets hilly and is tough after running for 3.75 hours or so. I kept pushing alternating running and walking. When I knew I was about 1.5 miles from the finish I decided I should start running again and then it happened, I fell, crashed, bit the dirt. Not hard but enough to cover my sweaty body in dark brown dirt/mud - hello Pigpen!<br /><br />I ended up finishing in 4:26 (8:35 pace) and about 11 minutes off my target time but not a bad overall result. The last time I ran this race it was about 4:33 so i got faster on less training - go figure. <br /><br />I was 5th overall and 3rd in my age group - the old dudes ruled in the race - 7 of the top 10 were over 40. <br /><br />Now it is time to decide what I should run in the Keys - 100 or 50 miles - the next couple days will let me know - and maybe I should be out running instead of writing in my blog. <br /><br />Hope training is going well for everyone! See you all soon.Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-37186569078513766982010-04-06T06:35:00.000-07:002010-04-06T06:36:41.639-07:00Welcome XterraWelcome Xterra wetsuits to the TH family - they have proudly signed on the be a Team Hendryx sponsor for our coaches and athletes.<br /><br />Check them outCoach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-80148336216606410832009-12-01T06:19:00.000-08:002009-12-01T06:30:05.980-08:00Space Coast Marathonfinal results - 3:10 - 33rd OA, 2nd AG<br /><br />glancing at these results it is nothing to be ashamed of and I should be relatively happy with it. After all it is my second fastest marathon and it does qualify me for Boston again. <br /><br />However - I am very disappointed in the way I finished. Up until mile 21 I ran the perfect race - I was slowly getting faster the whole way and was well on my way to a 2:50 marathon. <br /><br />at mile 3.1 my ave pace was 6:38 per mile, at 6.2 it was 6:34, at 13.1 it was 6:26 and at mile 20 and 21 it was 6:28 (I was in 6th place at the time) - then something happened. My legs stopped working and the pain was awful.<br /><br />I limped, jogged, shuffled, and walked the last 5.2 miles in 55 minutes to finish in 3:10. I almost quit a few times but I still had to find a way to get to the finish line so I decided to make the best of it and shuffle along until I finished.<br /><br />I stopped to use the bathroom, I stopped to stretch, and I stopped to get stretched out by a PT along the way - nothing seemed to be able to get my butt moving faster than a shuffle. Unfortunately once you start to change your running form and favor one side versus the other you start to hurt in other places too. <br /><br />As I review the race and think about my performance I am happy I could run the splits I did and very happy miles 11-20 were faster than 1-10 (that was the plan)- just disappointed that the last 5.2 went so poorly. <br /><br />I have traced the problem to my back/hip/glute and hopefully through some therapy, stretching, foam rolling and massage I can get it worked out. I need to plan my next try at the elusive 2:50 mark - maybe Tampa or Miami. Let's see how the recovery goes and when I can start to run again.<br /><br />I want to thank Dave from St Augustine for being my running partner for 21 miles, thank the PT for having his table along the course and trying to help, and thank Troy for riding with Dave and I on the back side when it was really boring. <br /><br />Next marathon will be better as will the Keys 100 in May!Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com5tag:blogger.com,1999:blog-5324370653760618903.post-18067093267914043262009-11-24T07:45:00.000-08:002009-11-24T07:49:49.253-08:005 days and countingwe are 5 days away from the Space Coast Marathon and I feel decent going into this race. I wish I had some free time this week to get a couple more runs done or some time to relax, but life is getting in the way of that. I will just have to rely on my training and get my butt moving come race race. <br /><br />I am hoping for a decent showing on Sunday. The marathon is not very big and does not draw a huge crowd of real fast people. Since it is the Sunday after Thanksgiving I am going to have to watch my food and beer intake over the holiday in order the stay in some what decent shape for the race.<br /><br />I would like to run a new PR - I would like to run under 2:58:30 - anything other than that will be a bonus. Maybe a top 10 overall finish and a top age group award. We will see.<br /><br />Keep your fingers crossedCoach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-55319687465655802332009-11-17T07:01:00.000-08:002009-11-17T07:08:09.073-08:00Taper Time<a href="http://3.bp.blogspot.com/_ESwVqIh85zw/SwK7JYn5RpI/AAAAAAAAAqc/YafqlbHCrx4/s1600/15369-15CP.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 170px; height: 137px;" src="http://3.bp.blogspot.com/_ESwVqIh85zw/SwK7JYn5RpI/AAAAAAAAAqc/YafqlbHCrx4/s400/15369-15CP.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5405088272701015698" /></a><br /><br />well, we're are less than two weeks away from the Space Coast Marathon and it is taper time. Between Sunday and Monday I put in 32 miles (16 each day) - Sunday was an easy cruise at 8:00 minute pace and Monday was a little quicker - 7:20 for the first part and 6:20 for the last few miles.<br /><br />I will put in one more speed workout on Weds and the remainder of the time will all be easy miles just to stay lose until the race. Other than that I will stretch, use the foam roller, and get a massage or two. <br /><br />Hopefully the 6 weeks I was able to train for the race will be enough to get me to the start line ready to roll though a rather quick marathon - we will see.Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-78067588678107909662009-11-12T04:16:00.001-08:002009-11-12T04:22:15.088-08:00Track workout<a href="http://2.bp.blogspot.com/_ESwVqIh85zw/Svv80ASkQ5I/AAAAAAAAAqU/0HfvyW9e278/s1600-h/3fe857593f52678c.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 145px; height: 96px;" src="http://2.bp.blogspot.com/_ESwVqIh85zw/Svv80ASkQ5I/AAAAAAAAAqU/0HfvyW9e278/s400/3fe857593f52678c.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5403190148322313106" /></a><br /><br />Last night was my last track workout before Space Coast Marathon - I set out to do 10 x 800 in 2:50 with 2:50 off. This would give me a good gage of where my speed was and how fast I might be able to run a marathon.<br /><br />My pacing was a little off at first - my first 800 was 2:38 - then I settled in and ran 11 x 800 with my fastest (besides the 1st one) was 2;45 and slowest was 2;47 - I felt good and pacing was pretty darn consistent. <br /><br />I am not sure i can run a 2:47 marathon because I do not have the miles in my legs that I would need for that but I might be able to run a 2:55 or so.<br /><br />After 4 weeks of training I feel pretty good - I will do a long run Sunday and another on Monday and then start my taper for the race - I do not have to taper too much because I have not run a lot. <br /><br />We will see how it goes in 2.5 weeks. Keep your fingers crossedCoach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-36886224752020250032009-11-04T08:20:00.000-08:002009-11-04T08:25:11.676-08:00Space Coast MarathonI found out about 3 weeks ago that I was promised to go to Boston this year if one of our clients qualified - well, he qualified and now I need to qualify to uphold the promise that was made without my knowledge :-)<br /><br />I have been training for 3 weeks now - my long runs are up to 15 miles and my weekly mileage is up to 45 miles a week.<br /><br />My plan is quite simple - long run will top out about 16-17 miles and weekly miles will top out about 60 for one week only and will average about 45.<br /><br />I did a speed workout yesterday and was able to knock out 7 x 800 @ 2:45 so I have a little speed left in me.<br /><br />When I get to the race I will decide if I am going to try and run a 3:20 (my qualifying time) or if I am going to go for placement in the race which will need about a 2:55 - we will see how I feel.<br /><br />I had to cancel 2 races leading up to the marathon because of having to qualify - I was going to run a 30k trail race on the 22nd, a 10 mile on the 26th and then the marathon on the 29th in order to get ready for the 100 miler - when I found out I had to run fast I cancelled the other 2 races to focus on the marathon.<br /><br />Hopefully the plan works.Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com1tag:blogger.com,1999:blog-5324370653760618903.post-53167136922892861442009-11-04T08:14:00.000-08:002009-11-04T08:19:57.953-08:00Health First triwell, the triathlon came and went and I moved on to training for the Space Coast Marathon. <br /><br />here is an overview of the race<br /><br />swim - 32nd out of the water - I am not the fastest swimmer but I swam well and felt good getting out of the water.<br /><br />bike - averaged about 21.5 mph for the 27.5 mile bike - I passed a lot of people on the course. The winds were very mild compared to other years so it set up for a pretty decent ride. 16th overall after the bike<br /><br />run - 39.47 10k - one of faster 10k finishes in a tri. I had the 3rd fastest run of the day and ended up climbing to 6th overall.<br /><br />I was able to win my age group and improved on my times from the other years I have done this race. I could not have been happier with the results considering my training was average at best. <br /><br />I raced without a watch or speedometer on my bike - I did the whole race by feel and went as hard as I thought I could go and still run well. The plan worked pretty darn well.<br /><br />nest up - Boston qualifying at Space Coast then on to training for the 100 milerCoach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com0tag:blogger.com,1999:blog-5324370653760618903.post-77291149670214611772009-09-10T05:41:00.000-07:002009-09-10T05:50:03.132-07:00can it be...6 days in a row? with a little help<a href="http://4.bp.blogspot.com/_ESwVqIh85zw/Sqj1582KSjI/AAAAAAAAAqM/X7uHLhoI1V4/s1600-h/n711783294_1546138_3739909.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 267px;" src="http://4.bp.blogspot.com/_ESwVqIh85zw/Sqj1582KSjI/AAAAAAAAAqM/X7uHLhoI1V4/s400/n711783294_1546138_3739909.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5379820130828700210" /></a><br />I have successfully put in 6 straight days of workouts - not many of the days have been easy to get motivated and get moving but I am getting through it. I actually did something the other day that I NEVER have done before - I took my iPod with me for my bike ride. it actually provided that little extra push to help me with the ride - a semi tough 45 miler with two 5 mile hilly time trails mixed in.<br /><br />After my open water swim yesterday I took the iPod back out on the run with me - I cruised through 45 minutes at an estimated 7:40 pace. Felt pretty easy!<br /><br />The weather also helped some this week - yesterday was pretty cool in the morning and on the run it was rather nice - not too hot at all.<br /><br />I just got done a 75 minute trainer session with two 10 minute Olympic efforts mixed in. Still have 2 gym sessions, 2 run sessions, and a bike session left this week. Tomorrow will be a tough day because it is an early day at work but we will get through it.<br /><br />At the end of the week (me, my iPod and the nice weather) will have gotten through 4 runs, 3 bikes, 2 swims and 2 gym sessions - not a bad week and it is helping a decent base for some of the upcoming plans! <br /><br />Hope every one's training is going well.Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com2tag:blogger.com,1999:blog-5324370653760618903.post-85365299745478803272009-09-08T08:11:00.000-07:002009-09-08T08:16:02.994-07:00train, struggle, train, strugglethat seems to be my life these days - I have 1 or 2 good training days then I struggle to get out the door and do more. I am not overtrained I am just struggling with all kinds of crapicola these days.<br /><br />I put in back to back days on the bike this weekend - <br /><br />Sunday was a 45 miler - that included two 5 mile time trials in the rollers in the middle of the ride<br /><br />Monday was a 45 miler - guess this was a hill day - looked for all the bigger hills in Clermont and tackled them - some multiple times. <br /><br />By the end of the day Monday my legs felt heavy and tired. But, today i got my butt out of bed and knocked out a decent run.<br /><br />Going to try for a very efficient week and make the most out of my workouts! Hopefully there will be some consistently (and better moods) coming shortly. <br /><br />I will then have something to talk about and not just complain all the time :-)Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com1tag:blogger.com,1999:blog-5324370653760618903.post-421778803876132952009-08-30T16:35:00.000-07:002009-08-30T16:45:58.995-07:00The Flag and how athletes treat it<a href="http://1.bp.blogspot.com/_ESwVqIh85zw/SpsNj9hMQkI/AAAAAAAAAqE/luCulIwBJqI/s1600-h/218f528060dde87c.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 96px; height: 145px;" src="http://1.bp.blogspot.com/_ESwVqIh85zw/SpsNj9hMQkI/AAAAAAAAAqE/luCulIwBJqI/s400/218f528060dde87c.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5375905491657179714" /></a><br /><br />so here is something that really bothers me and what better place to talk about it than my blog - that is what it is for right?<br /><br />So at the track meet I was watching on TV today - when someone won a race they presented the athlete with their countries flag to drape over their shoulders and parade around.<br /><br />I am not sure the rules in other countries but in the US our flag etiquette states - the flag will not be upside down (except in distress), used for drapery, and it should never touch the ground. <br /><br />I constantly see athletes draping the flag on their shoulders - using it as a towel - flying it upside down and they never keep it off the ground. Call me old fashion, out of touch, whatever but I find it disrespectful. <br /><br />It is right up there when someone does not remove their hat during the National Anthem - oh man - I hate that. Or when they are talking during the National Anthem - or walking to their seat or peeing.<br /><br />I will make a promise - if I am ever winning a race and someone hands me the flag I will not take - I will respectfully decline. I will be happy to take one of those little flags on a stick - hold it the right way and represent my country - just do not ask me to wear it. <br /><br />AHHHHH - I feel better now. Thanks - and remember, if I ask you to represent the flag the way it should be don;t be mad - just trying to do the right thing.<br /><br />CheersCoach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com2tag:blogger.com,1999:blog-5324370653760618903.post-23917984387320516352009-08-27T05:25:00.000-07:002009-08-27T05:28:18.940-07:00Lucky! ?<a href="http://4.bp.blogspot.com/_ESwVqIh85zw/SpZ71Uf-BWI/AAAAAAAAAp8/5q3ObTb-Eok/s1600-h/193_a.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 115px; height: 90px;" src="http://4.bp.blogspot.com/_ESwVqIh85zw/SpZ71Uf-BWI/AAAAAAAAAp8/5q3ObTb-Eok/s400/193_a.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5374619361279346018" /></a><br />the weeks workouts have been going ok - had a real good day yesterday. Did 2k swim at Luckys and then ran 65 minutes when I got home. I have to admit I was a little tired by the time work ended last night at 10:00p but I will continue to get used to it. <br /><br />today I knocked out 90 minutes on the trainer and will hit the gym at lunch. <br /><br />I am looking forward to the 3 hour bike ride this weekend followed by an easy 50 minute run.Coach Billhttp://www.blogger.com/profile/13219357712196624184noreply@blogger.com2