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2007 Races/Events


2007 Resolutions


Current PRs


Current Power Songs

Thursday, September 28, 2006

So, this is what 34 feels like...

Thursday: Took the morning off from work, biked my age in miles in a semi-leisurely fashion (the first half of the ride into headwind that was gusting up to about 18mph), celebrated my birthday @ Bacaro

Friday: Work, dinner @ an unnamed Champaign restaurant that had horrible service

Saturday: Iowa/Illini football game, pasta/carb-loading dinner

Sunday: Wild, Wild Wilderness race - did this as a training run, so I went out early with another runner and we did two loops of the trail before the race, and did all three loops at a decidedly slower than race pace. Totaled 22.6 miles, average pace of 11:09, >1900' of vertical gain over the course of the run (for reference, the Chicago Marathon has 268' of vertical gain). Finishing that event meant that I got the Kennekuk Road Runners' Grand Slam award (pictured below)


Monday: Work, ran to/from Body & Sole Sports (easy recovery run - 4 miles @ 9:20 pace) to pick up MY MARATHON SHOES! I'll be running the Chicago Marathon in Brooks Axiom 2 shoes in a gargantuan 12-1/2D.

Tuesday: Work, ~10k tempo/fun run after work (8:40 pace, holding back a little as I was still pretty tired from the long run on Sunday), first fun run to finish after dark


Wednesday: Work, speedwork on the track after work (1 mile warmup, 5x100m strides, 4x200m, 3x800m, 2x400m)

Thursday: Work, fitness evaluation - flexibility is much improved, leg strength imbalance is much improved, and bodyfat % has gone from ~17% to ~13%. I'm eating steak and donuts for dinner :)

Tuesday, September 19, 2006

Pre-birthday weekend, marathon preparation, and a pecker makes a new hole

Spent this past weekend in Chicago for a little early birthday celebration. Drove up on Saturday, went for about a 10 mile run (I missed last week's 20 miler due to a nasty sinus/respiratory infection), had a fantastic dinner @ Green Zebra, and got a new tattoo!

Another fantastic piece from Patrick at Cherry Bomb....

We got home around 8:30am on Monday and were immediately greeted by the taptaptap of a woodpecker that had decided to adopt part of our house as its own. grr. Monday evening was spent way up on a ladder, stapling chicken wire over the hole until we can get it replaced.

Tonight was the usual Tuesday night 4 mile fun run, but I decided to make it a little interesting and
  1. Run to the fun run
  2. Treat the whole thing as a tempo run

My goal was to maintain about an 8:30-8:50 pace for the 7.5-8 mile run. I ended up with about an 8:02 average pace, and my legs feel fantastic - I think the 5-7 days off from the sinus infection was just what I needed...

Wednesday, September 06, 2006

one long slow run, one long faster ride, and NIPPLES!

(now that I've got your attention...)

The 26th of August was my 18 mile marathon training run (yup, two weeks after my 50k @ Howl At The Moon)...started off fairly good, was maintaining a pretty good pace (for long runs, I'm currently trying to stay between 9:30 and 10:15/mile). Was running in a spanking new bright white technical shirt. About 6 miles in, I looked down and discovered that there was decent sized bright red stripe from my right nipple down to the bottom of the shirt. One would be accurate in calling it, in fact, a blood-red patch.

The good news:
  1. It was completely painless - if I hadn't looked down, I wouldn't have even noticed that I was abraded/bleeding. OK, so it was significantly less painless when I showered after my run...
  2. It healed quickly
  3. I know that blood washes out of the shirt I was wearing very well
  4. Now I have a reason to bring duct tape to the Chicago Marathon!
At about 12-13 miles, I ended up drinking a bit too much water, which killed my performance - the last 5-6 miles felt like a crawl -any time I'd start running at all, I'd start feeling water sloshing around in my stomach, and nausea would kick in. I ended up finishing with an 11:40/mile pace including breaks (11:01/mile without).

This past weekend, I went to Port Byron, Illinois (near the Quad Cities) to compete in the Buffalo Bill Showdown 6-Hour Cycling Race. I went in with two goals, one semi-realistic, and one not (as usual). The unrealistic goal was to get 120 miles in, and the more realistic goal was to get at least 100 miles in, without drafting (the 6 and 12-hour races allowed drafting, the 24-hour race did not). The course consisted of a 72 mile loop, a 19 mile loop, and then when there was 1 hour left in the race, you changed to an 8 mile loop. I made it through the 72 mile loop pretty quickly (16.9mph, including breaks), but by the time I finished, my legs were pretty fried from the climbing - unlike Central Illinois,
Western Illinois is not flat as a pancake. I managed to slog through the 19 mile loop, and stopped at 5:40 into the race, since I didn't think I'd be able to get any significant milage in the last 20 minutes. I ended up getting 91.46 miles - 16.14mph average speed including breaks/17mph not including breaks. To put that in perspective, my fastest century prior to that was 93 miles in 6:03, which works out to 15.4mph (not including breaks)

I'm planning my strategy for next year already....

©2007 Shea Nangle