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Thursday, October 25, 2007

Six Hearty Miles of Sheer Pleasure

6 miles 51:20
25:57 out, 25:23 back

wd 0.25 miles

total: 6.25 miles

55°F
Clear
Wind: NE at 17 mph
Humidity: 51%
course: Illinois Prairie Path southward from zero

After an especially challenging track workout, I hit the path for some easy recovery miles. David Dane joined me - he walked a quick two miles while I sauntered through six.

It was cool, but I was too warmly dressed. My bandana is as drenched as any hot summer's day. My socks were not fitting right, and I might have a blister on my right big toe on the inside. Not a pleasant feeling, bit not much on an issue until the final half mile.

All pleasure, though, not pressing nor relaxing. Just shooting through the miles as it felt fine.

Met a high school runner as he shot past me as I closed in on my first three miles. Randall. He's a 1:54 800 meter runner from Glenbard South. He's got a 4:39 indoor mile behind him as well, but he hasn't really run the distance for time, it seems. He's got his eyes on the Illinois high school 800 state meet, but knows last year's champ is coming back. If you read this Randall, drop me a line.

Wednesday, October 24, 2007

Butt Kicking? You Bet! 2 x 1600s and 1000s

2 mile wu
400 some more wu
6x100 striders
1600 7:04 (400)
1000 4:20 (400)
1600 7:08 (400)
1000 4:08 (200)
900 wd

total: 7.3125 miles

weather: not known exactly
48 degrees, windy on the back stretch
course: Wheaton College track

As expected, it was a tough workout. Especially tough as I have lost a little fitness due to not hitting the pavement. Excuses galore, some of which are pretty good ones, but, just the same, there was not an enormous amount of juice in the tank.

My times are faster than they appear. At least, that's what I prefer to think. Until the final 1000, I wore an oversized fleece jacket. Wind resistance. Viva le Resistance! The first three intervals were all run at close to the same per lap pace, around 1:44-1:46.

Jim reminded me to run not on my toes, per se, but to get them involved. I'm only partially sure I get this, as it isn't a sprint we are dealing with here, but the gist is to push off them more. I worked on this primarily on the last 1000, and have the aching calves to prove it.

To say it was cold is an understatement. So much so that while waiting for Jim, I popped in a slow 400 just to keep loose.

Joe Bean Field (Soccer) Wheaton College Illinois
While we ran, in the next field over, the Wheaton College Women's Soccer Team was stomping Carthage. The score was 5-1, finishing an excellent season for their conference schedule with a record of 7-0-0, and clinching the CCWI Championship. The men followed, but it was 0-0 in the first period when we left (note: Cathage slid passed them 1-0)

After the workout, several of us hit Shannon's Irish Pub. (There's nothing Irish about it except that they serve Guinness. I didn't see blood pudding on the menu.). A full quorum for a good times was there, and I met Suzanne Ryan and Todd Moxley, both CARA Runners of the Year last year. (Suzanne's on her way to attempt qualifying for the Olympic Trials in the marathon, and Todd's clearing out medals and other hardware in the masters division. And, don't let his masters status fool you - he's running 5Ks in the mid-15s. That would be a proud accomplishment for most runners. Suzanne's sister Jenna was there as well, and we talked up children's books. All solid people - we had a fine discussion (in the unlikely location of a bar, no less) about what matters in life. Suzanne, Jenna, and Todd all have it together.

Painters USA Paul and I chatted up the details of painting. Good guy, and encouraging to me. He owns Painters USA (800-999-8715). Seems one of his employees was Craig Penzato, owner of Harbinger Home Restoration (630.208.8308) and a good friend of mine, when Craig was just starting out.

Need residential or commercial painting? Give one of these guys a call, and tell them I sent you. I suppose if you choose either, maybe they'll buy me a burger for the free plug. Help me get my next meal, and give them a shout.

Where will I eat that burger? At Shannon's, of course!

Shannon's Irish Pub
428 N Main St
Glen Ellyn, IL 60137
(630) 790-9080

Tuesday, October 23, 2007

Stress Relief, Preparing for Tomorrow

4.8 miles miles, no particular pace.

Stress abound, with the job hunt, and lots of personal life matters in tow, this run, for me, served as a good purging device.

Rich, Linda and Lee were all there. Lee, coming off a 3:59:30 marathon (qualifying for Boston by :29-point-something) last Sunday, was recovering better than expected.

The ramble was a quick one - around 46-48 minutes. Nothing speedy. In fact, we waddled slowly on the return trip. For me, with so few miles these last 10 days, I need to swing back into things carefully. My base is not so solid as should be as to be able to endure these sorts of blips.

Along the way, someone mentioned that my play-by-play of my job hunt was tiresome. A new topic was needed (not to mention that job). What then?

We wrote a few lines of a poem. Linda started, then Rich, me, then Lee, back to Linsa, each adding a words. All I recall is something about a shadow creeping under a street light.

Tomorrow, the JSRC workout -- normally on Thursdays, will be held. And a tough one at that. 2x1600 (400) 1000 (400). I hurt already just thinking about it.

I'm not used to running the 1000, but expect I'll foolishly run it like an 800, with more pain. I don't know how to adjust for that extra 200 meters. Just the same, that's the workout, with a total of 7.0 miles if it goes as expected.

Thursday, October 18, 2007

800s, Cramps and Lightening

2 mile wu (8:08 out, 8:01 back)
6x100 striders
800 (300) 3:13
800 (300) 3:24
800 [400] 3:20

800 (300) 3:23
800 3:16

600 meters wd

total: 6.0625 miles

78°F
Mostly Cloudy
Wind: S at 33 mph
Humidity: 39%
course: Wheaton College track

Don't let the wind speed fool you. It was gusty, as opposed to constant. That said, gusts make for a hard run. And, the quieter parts were not so quiet. It was windy. Luckily, most of it was steered off the track by small groves of trees around the perimeter.

No Chicago jokes.

Jim gave us the low-down on what to do if the lightening looked serious. It shot in the background, just close enough to keep an eye on.

It was an 800s night. I love 800s. Half endurance, half speed, half guts. Unfortunately, for me, something has to give to make it 100%. My times are above.

Had an odd cramp just below my ribs in the back, which caused me to bow out of the last 800. Looking back, I should have run it anyway, but I wasn't sure. Cramps at age 41 are not as easy to work through as at 17.

Why a cramp? I don't know. Suspect to me, though, is my fitness. I have not been putting the miles. Was that it, or the Cornish hen for lunch? Next time, I'll avoid heavy meats, sleep better, and put some miles behind me.

Two new people today -- I hope we welcomed them properly. Two friends of Margaret's, Kathy and Soni. Unlike my first track workout with the Spivey club, they are in shape and ready to run.

Trust fund created for children of man who died during Chicago Marathon

Chad Schieber
Chad Schieber, a police officer from Midland, Mich., died of a heart condition during The LaSalle Bank Chicago Marathon. He is survived by his wife and three children, ages 6, 9, and 11. To support his children, you may mail a check to:

Schieber's Children Trust Fund
c/o Christian Celebration Center
6100 Swede Ave.
Midland, MI 48642

please see

Sarah Schieber (his widow)
http://www.sarahschieber.com

Christian Celebration Center (his place of worship
http://www.christiancelebrationcenter.com

Also, the press release prepared by the Schieber Family:
http://www.sarahschieber.com/chadschieber%20pressrelease.pdf

It says, "If there are any questions about the actual events of the race or questions about the family, please call Krystn Madrine at 814-574-3082."

Wednesday, October 17, 2007

Women's Half Marathon Record Broken - 1:06:25 by Lornah Kiplagat

How fast is a 1:06:25? Broken down, it is a pretty speedy time. How many of us would love to run one mile at the pace she ran 13.1?

The times below aren't where she was at each point, but extrapolated from her per mile pace, to give a picture we plebeians can relate to.

1 mile -- 5:04
3.1 miles (5K) -- 15:43
6.2 miles (10K) -- 31:26
26.2 miles (marathon) -- 2:12:50

From the looks of her PRs, many of which are also world records, it seems the marathon world record will be facing some heat from her when she next runs one seriously.

Kiplagat breaks world half-marathon record
Malaysia Star - Oct 15, 2007
UDINE (Italy): Lornah Kiplagat of Holland broke the world women’s half-marathon record on Sunday when she clocked 1’06:25 in a largely solo run at the world road running championships.
-------------------
From her site: http://www.lornah.com/lornah.htm

Lornah Kiplagat is the founder of the HATC, and is a celebrated World Class athlete. She was born in Kenya but since 1999 has lived in the Netherlands. In 2003 she was awarded Dutch citizenship.

Lornah is running Cross Country, Track, and Road Races of all distances up to the marathon event. Her best performances have proven to be on the roads. She is the only women to win Peachtree Road race and Falmouth Road race in the same year. This astonishing feat has been accomplished by Lornah for three consecutive years. Her catalog of wins and course records across the globe is one of the most envied in the sport of road racing.

Personal bests:
  • 5 K road: 14:47 (world record)
  • 10 K road: 30:32
  • 10 Mile: 50:54 (world record)
  • 20 K: 63:56 (world record)
  • ½ Marathon: 66:25 (world record)
  • Marathon: 2.22.22

Winner of:

  • 1997 &1998 LA Marathon
  • 1999 Amsterdam Marathon
  • 2002 Osaka Marathon
  • 2000, 2001, 2002 Peachtree Road race
  • 2000, 2001, 2002 Falmouth Road race
  • Egmond ½ Marathon
  • Dam tot Dam 10 Miles
  • Tilburg Ladies 10 K
  • New York City Mini Marathon
  • 5 times Glasgow 10 K

Tuesday, October 16, 2007

But I would (run) 500 miles - And I would (run) 500 more

4.5 Miles - 42 minutes

total: 4.5 Miles

course: Illinois Prairie Path eastward from Finley in Lombard, IL

Remember that old song by The Proclaimers? Sometime tonight I passed the 500 mile mark. It took 167 days to get here. I'm now at 503.64 miles.

It was a cool evening, and a full crew was there, including Joe, who has run with the guys before, before my time. Darkness drew us to try a new course, a slightly better lit part of the path. I felt good, and at the end, Lee and I galloped the last half mile at around 7:50 pace.

The ante is up. To run faster, I need to put in the next 500 in fewer than 167 days.

Da da lat da (Da da lat da)!

Everybody sing:
The Proclaimers
I'm Gonna Be (500 Miles) Lyrics

When I wake up yeah I know I'm gonna be
I'm gonna be the man who wakes up next to you
When I go out yeah I know I'm gonna be
I'm gonna be the man who goes along with you

If I get drunk yes I know I'm gonna be
I'm gonna be the man who gets drunk next to you
And if I heave yeah I know I'm gonna be
I'm gonna be the man who's heaving next to you

But I would walk 500 miles
And I would walk 500 more
Just to be the man who walked 1000 miles
To fall down at your door

When I'm working yes I know I'm gonna be
I'm gonna be the man who's working hard for you
And when the money comes in for the work I'll do
I'll pass almost every penny on to you

When I come home yeah I know I'm gonna be
I'm gonna be the man who comes back home to you
And if I grow old well I know I'm gonna be
I'm gonna be the man who's growing old with you

But I would walk 500 miles
And I would walk 500 more
Just to be the man who walked 1000 miles
To fall down at your door

When I'm lonely yes I know I'm gonna be
I'm gonna be the man whose lonely without you
When I'm dreaming yes I know I'm gonna dream
Dream about the time when I'm with you.

But I would walk 500 miles
And I would walk 500 more
Just to be the man who walked 1000 miles
To fall down at your door

Monday, October 15, 2007

Chicagoland Running Specialty Stores

Shopping for running clothing or shoes? Try these specialty shops. These are listed from closest to Glen Ellyn to farthest. I can personally recommend Glen Ellyn Running Company, Dick Pond, Naperville Running Company, the Competitive Foot, Fleet Feet and Running for Kicks.

Glen Ellyn Running
528 Duane St.
Glen Ellyn, IL 60137
630-793-4786

Dick Pond Athletics
26 W. 321 St Charles Road
Carol Stream, IL 60188
630-665-3316

Dick Pond Athletics
2783 Maple
Lisle, IL 60532
630-357-6884

Dick Pond Athletics
124 N. York St.
Elmhurst, IL 60126
630-832-7685

Naperville Running Co.
20 West Jefferson Avenue
Naperville, IL 60540
630-357-1900

The Competitive Foot
814 Hillgrove
Western Springs, IL 60558
708-246-5520

Dick Pond Athletics
927 South Roselle Road
Schaumburg, IL 60193
847-985-9720

Run Chicago
7239 W. Madison St.
Forest Park, IL 60130
708-771-7866

Dick Pond Athletics
303 North 2nd St. (Route 31)
St. Charles, IL 60174
630-587-0745

The Competitive Foot
102 N. Marion
Oak Park, IL 60301
708-524-0030

Running For Kicks
7158 W 127th Street
Palos Heights, IL 60463
708-448-9200

Fleet Feet Sports
4555 N. Lincoln Avenue
Chicago, IL 60625
773-271-3338

Running Away
1634 W. North Ave.
Chicago, IL 60622
773-395-2929

Dick Pond Athletics
2164 Randal Rd.
Carpentersville, IL 60110
847-783-0701

Dick Pond Athletics
203 W. Northwest Highway
Barrington, IL 60010
847-842-1753

Momentum
2001 N. Clybourn Ave.
Chicago, IL 60614
773-525-7866

Fleet Feet Sports
210 West North Avenue
Chicago, IL 60610
312-587-3338

Dick Pond Athletics
16115 Weber Rd.
Crest Hill, IL 60435
815-588-0908

The Runners Edge
335 Ridge Road
Wilmette, IL 60091
847-853-8531

Murphys Fit
513 Dempster St
Evanston, IL 60201
847-869-4101

Running Depot
30-E North Williams St.
Crystal Lake, IL 60014
815-788-9755

Sunday, October 14, 2007

This One's For Jack - No PR, But a Decent Race

Tony wearing his This One's For Jack 5K t-shirtThis One's For Jack 5K road race - 22:39 (see official results)
.25 wu
4x75 striders
3.1 miles
.5 wd

total: 4.0375 miles

54°F
Mostly Cloudy
Wind: E at 6 mph
Humidity: 80%
course: This One's For Jack road race - streets of Glen Ellyn, IL

Mile 1 - 6:53 or 7:01
Mile 2 - 14:27 (7:34 or 7:21)
Mile 3 - unknown
Mile 3.1 Finish - 22:39.3 (official) - last 1.1 miles in 7:27 pace

Some disparity between the official clock and my friend Jeff Couch's watch. He says the official mile one clock was eight seconds fast. My finish time is off, as I missed turning off my watch as I entered the chute. I'll adjust this post when the results are in.

What plagued Chicago Marathon runners did not concern us. While they had high heat, and little water, we had a perfect temperature and rain. The rain, for me, only mattered in traction. The road was slippery, and, at one point, I almost wiped out. Who knows how the Glenbard West High school runners behind me must have laughed at my near splattering mid-road.

I started as intended, right on pace. I tried to hold, but the hills did me in. Near the end, I kicked pretty well, but too little, too late.

My goal was 22:00. I was 39 seconds off, but, still, feel I did well given the hills, and given the unusual speed of the Park Ridge Charity run, where PRs are expected. So much better than my first showing in Glen Ellyn, for the Fourth of July Freedom Four four-mile race (plopped out an 8:14 pace -- look out next year!), when the hills kicked me square on the keister.
---------------------------
10th in my age group (40-44), 41st overall (819 finishers)

10 Anthony Trendl Glen Ellyn IL 41 41 22:39.3 7:18/M
---------------------------

Not only did Jeff Couch run (finished in 20:49.0 - setting himself up nicely for a sub-20:00 PR next week), but Margaret was there, sitting in her warm, cozy, dry van, cheering us on. Mike DeMerritt volunteered for the Glen Ellyn Runners Club, passing out flyers at the finish chute. Nice to see them all.

Took in a free massage afterwards. My back and I have not gotten along well the last few years, so the opportunity was good.

To the race organizers: well done. So much better than the September 30 Morton Arboretum 5K disaster. Plenty of amenities, from enough port-a-johns to food, to water. Volunteers were everywhere, doing a great job doing everything from cheering us on, to getting our bags checked, to efficiently processing registration. When I got there, the parking guys were polite, and when I left, people said thanks for coming.

Next off, hopefully, is a 5K in Oak Park, named after Frank Lloyd Wright. Unsure what my goal will be, but a PR is the idea.

See: My earlier thoughts on This One's for Jack.

Friday, October 12, 2007

Chicago Marathon: The Race That Never Ends

The LaSalle Bank Chicago Marathon ended Sunday. In fact, it ended early. Too hot, not enough water, and what's a race director to do? It was 71 degrees when it started, but quickly rose to unbearable (as marathoning goes) temperatures. Cancelling must have been a difficult decision, but necessary.

Race director Carey Pinkowski says in a letter posted on the ChicagoMarathon.com site:


The record high temperatures and humidity at Sunday’s race made for a challenging day for marathoners. The conditions on Sunday presented me with the single most difficult decision I have ever made as race director. While that was a frustration to many, I stand behind the decision to end the race early– it was a necessary safety measure. However, I also recognize that because of the conditions and my decision, many of our runners did not have the experience they trained for and expected.
Also see the recent Chicago Tribune piece on the same matter:

The official Chicago Marathon response
Chicago Tribune
Five days after the 2007 Chicago Marathon course was shut down early because of excessive heat, runners received their first response from race director Carey Pinkowski.

Also see my post: Jim Spivey Comments on LaSalle Bank Chicago Marathon

Got an opinion? Post it here. And, see the poll on the top left, and vote like a true Chicagoan (early and often!)

Put Down the Cookie, Lace Up the Shoes and Hit the Road

Jack La Lanne This week, since I started my journey in May, I will pass the 500-mile mark in miles run, and, in theory, will have lost 15.5+ lbs. Not so, as my calorie intake has increased, as has my muscle mass. I've lost nine pounds, which is still wonderful.

140-9=131, though it flops around a couple pounds either direction.

Two tools you might find handy are below.

The first just asks you your weight and how far you went. The other is an article explaining the differences physiologically between walking and running. It relates this to calorie burning.

Exercise is a key part of sustained fitness, so those of you who are hoping running will help you look like a young Jack La Lanne might find them helpful. You won't even need to make those nasty looking vegetable drinks he now hawks on informercials (That's the Jack La Lanne Power Juicer to you non-TV folks).

Calorie Calculator at Runner's World.com
The calorie calculator at Runner's World tells you how many calories you burned on your run, based on distance run and your weight.
www.runnersworld.com/cda/caloriecalculator/0,7153,s6-238-306-313-0-0-0-0,00.html

How Many Calories Are You Really Burning?
If you think running and walking both torch the same number of calories per mile, you better put down that cookie.
www.runnersworld.com/article/0,7120,s6-242-304-311-8402-0,00.html

Thursday, October 11, 2007

Cool Running in the Land of Lincoln

2 mile wu

800 fresh (150)
800 fresh [400]

1200 fresh [400]

200 fresh (100)
200 speed up (100)
200 fresh (100)
200 speed up (100)

600 wd

total: 5.40625 miles

53°F
Cloudy
Wind: N at 14 mph
Humidity: 59%
course: Wheaton College track

My notation might be off, but that is the gist of tonight's workout. Despite the vicious heat the Chicago Marathon runners found last Sunday, today was cool. So cold, in fact, I realized it is time to get on with it and buy winter running gear. My old sweatshirt won't cut it, nor will my tights which no longer fit. Seems no one is wearing tights now anyway.

Left my watch at home, making the intervals strange.

Not much to say except that I felt good, yet tired. my mind wasn't in it. Hard to explain. As running 200s go, I'm not used to the distance, and so, not used to the pace. So much to learn, realizing how little I learned in the first place so many years ago.

Wednesday, October 10, 2007

Jim Spivey Comments on LaSalle Bank Chicago Marathon

The tale of the 2007 Chicago Marathon broadens. While the media, and some runners claim water stations were unprepared for the heat with insufficient water, others claim that there was water, but not enough volunteers.

The fundamental questions are twofold: Should the marathon have been stopped, and will the controversy surrounding the marathon impact Chicago's chances at landing the 2016 Olympics.

What's my opinion? I don't know, especially as far as Olympic chances go. Jim Spivey, three-time Olympian (and coach of the Jim Spivey Running Club with which I am happily running) suggests that, for health reasons it both makes sense and has been done before, citing the Rotterdam Marathon. However, health always should trump public relations and financial gain.

CBS quotes Jim:
"There's people out there today, grumpy, [saying] I wanted to finish that race, but I think for health reasons for the city of Chicago it was the right decision," three-time Olympian Jim Spivey said the day after the race. "It's also not unprecedented because Rotterdam, this year, they cancelled their marathon as well. They were running it and halfway through they stopped it."
story: Three Questions Hanging Over Chicago Marathon

video (two minutes) http://cbs2chicago.com/video/?id=36228@wbbm.dayport.com

My basic thought: When health issues come into play, leaders of such major athletic events must make a hard decision, even if, in the process, it ticks off a lot of people and hinders a coveted Olympic bid. If, in the course of ending the marathon early, lives are saved, who dares criticize them?

Would I run the Chicago Marathon in 2008? Yes, if I'm in shape and ready to run the distance well. Carey Pinkowski has an excellent record of organizing a top-quality race. Next year will be no different. If I get to 23 miles, the heat is unusually high, and he calls the race, I'll be ticked, but alive.

Tuesday, October 9, 2007

8 Miles (Fall is Coming Fast)

8 miles - 1:11:01 (8:52/mile)
.5 miles wd

total: 8.5 miles
course: Illinois Prairie Path zero southward

4 Miles out - 36:25
4 Miles back - 34:36
Welcome you wonderful bloggers
curious about my running adventures!
Can a 41 year-old out of shape guy transform himself from a 31-something 5K runner to a speedy sub-20:00 masters racer? Good question, and, so far, the jury is still out. As you might know, I am at 22:00 (race PR, not treadmill), not 20:00. I'm getting there, and it will take more days like today to get me there.

Today's workout had no time goals. Just wanted to get in a long run, and start getting used to longer runs. Endurance and extra body weight are still what are slowing me down in the short races, and the only way to resolve this, as far as I know, is hoofing out the distance.

I started with and 8:48 mile and finished with around an 8:05. In between, I went slower, then faster. I think miles 4-5 were around 9:25-9:30. When two guys passed me at mile 5, I tried to stick with them until mile 6. It woke me up, kicked me in the butt.

Leaves fell like new snow on the white path, cushioning my steps. Alone, I cared less about my watch, and more about the sound of the wind in the trees. It was a good run.

Tomorrow, I'll put in an easy 3-4 miles.

Monday, October 8, 2007

4 Quick Miles Amongst Cigarettes and Crickets

4 miles -- 32:24
.5 wd

total: 4.5 miles

86°F
Cloudy
Wind: SW at 16 mph
Humidity: 48%
course: Illinois Prairie Path southward from zero

Mile 1 - 8:00
Mile 2 - 7:58
Mile 3 - 8:13
Mile 4 - 8:13

A fiasco at the dry cleaners slow me getting to the trail. Got too dark for the six miles I intended. A little harder than my warmup, but holding back some, it went well. First two miles were intentionally harder, and the second were cruising back home.

A hard walk warm down for around eight minutes.

Crickets were in fine force, as were the junior high school kids sharing a cigarette. The usual suburban rebels without a life. The acrid scent of ladybugs wafted through the air, while on the ground, leaves covered the path.

Saturday, October 6, 2007

About Marion Jones: Nothing Good to Say About Cheating Olympian

What good is there to say about Marion Jones? Nothing. She's the liar and cheat who stole a small treasure of gold medals from track and field athletes by doping on steroids.

More deserving women, the honest ones who trained hard with sweat and pain, only to have Marion Jones run a drug-enhanced faster speed, are left with a strange reality.

Someone will get Jones' ill-gotten medals. Whomever was in second place, I suppose, then they'll pass their silver medal to the third place runner, and the fourth place runner will receive a bronze. All anti-climatic at this point.

What has been stolen is more than a medal. When, in 1984, I watched the Olympics, I thought how cool it would be to stand on a podium while my country's anthem played. I'd think as every athlete must think, "This is why it mattered." Well, I was far to slow to do more than dream, but Marion Jones, in the next generation of athletes was naturally fast enough for it to be plausible. She likely trained hard, and when the time came to do the right thing, or to be unethical, she made the wrong choice.

A gold medal is not silver.
Granted, any medal is a cool thing, but a gold medal has a special cache. It means on the day, the best in the world. Marion Jones got to hear my anthem, and her anthem -- we're both Americans here -- and wow! This feeling cannot be handed over like a medal. Nor can the loss of sponsor money. Nor whatever decisions needed to be made as a result.

Marion Jones made the East German and Russian women of the 1970s look like stand-up classy dames. She will live the rest of her life watching the Olympics realizing she threw away her integrity.

Interesting article on Marion Jones scandal includes the chart below.

MEDAL UPGRADE

By admitting to steroid use during competition at the 2000 Olympics in Sydney, Marion Jones could forfeit the gold medals she won in the 100 and 200 meters and 4x400 relay. (She also won bronze in the 4x100 and the long jump). Silver medalists who could now become gold:

100 meters: Katerina Thanou*, Greece

200 meters: Pauline Davis-Thompson, Bahamas

4x400 relay: Jamaica (Sandra Richards, Catherine Scott-Pomales, Deon Hemmings, Lorraine Graham)

*Thanou has a drug case pending from 2004.
Marion Jones drags others into selfish, steroid mess
New York Daily News

This is what I remember most about Marion Jones. It was August 2004, in Athens, and a bunch of young American women were favored to win the gold medal in the 4x100-meter Olympic relay.

Marion Jones pleads guilty to lying about steroid use Los Angeles Times

IOC expected to swiftly strip Jones of medals Reuters

Seattle Times - Houston Chronicle - Reuters Canada

all 2,250 news articles »

Friday, October 5, 2007

Six Long Miles

6 miles
.25 wd

total: 6.25 miles

83°F
Mostly Cloudy
Wind: SE at 10 mph
Humidity: 63%
course: Illinois Prairie Path zero to south

First 3 miles - 27:02
Second 3 miles - 29:14

My first mile was what felt then as a very easy, relaxed 8:33. Each that followed was slower and slower. My last two miles were in around 9:45. Thursday's butt kicking with the JSRC must have been just that. I knew it was a hard track workout, but did not realize how sapped I would be the following day.

I had thought I would run 8-10 miles, but it was not to be. I'm debating whether Saturday should be a rest day or not. Friday finishes a 30-mile week, still high for me.

Thursday, October 4, 2007

Four Mile Repeats For 7.5 Mile Workout

2 mile wu
6x100 striders
4x1600 (400)
600 wd

total: 7.5 miles

course: Wheaton College track

A good workout for me tonight. My goal, initially, 7:15s, then, Jim adjusted it to 7:20. Not sure why, but I had a hard time adjusting on my end. My pace for the last three miles was pretty steady per 400, so I'm glad in that.

Mile 1 -- 7:10
Mile 2 -- 7:14
Mile 3 -- 7:14
Mile 4 -- 7:13

The workout was longer than usual, but I feel good. Grape Fierce Gatorade and a bag of Tostito's White Corn Chips are assisting in my recovery.

Tuesday, October 2, 2007

New Course Replete With Road Hazards

6.28 miles LSD with some pickups
57:53 (8:59/mile)

total: 6.44 miles

77°F
Clear
Wind: SE at 9 mph
Humidity: 56%
course: Arboretum 6.44 mile loop

With winter coming, I thought getting my sea legs under me, so to speak, might help. Sea legs, in this context -- I really mean learning to watch my footing. On the track and Prairie Path, there is no footing issue. Here, on this route that follows along road shoulders, there are road hazards.

Besides dead animals (I saw two dead opossums, two or three coons, and at least six, maybe 10 squirrels), there is torn up road, newly lain grass, unexpected tired divots, and the occasional crazy driver.

I lost a minute or more stuck on an island on Butterfield, and at various stoplights. My timing was not good -- rush hour.

I intended to go as slow as I did. The constant hazards kept me busy, and, although I only went at it around 9:00/mile, it was tougher than that. Broke a tough sweat up and down some hills and ditches.

Might do this again, but at a safer time. It makes me miss the long, lonely farm roads just outside of Bloomington, IL.

Jim Spivey Running Club

I've mentioned in many posts that I am training on Thursdays on the track with a club, for my "weekly butt-kicking." Come run with us.
If interested, e-mail me, or post here, and I'll pass it on. Or, just show up at the track.

Jim Spivey Running Club (JSRC)
  • Chicago, IL
    Meets Thursdays at 5:30 p.m. for warm-up at the parking lot just east of the Billy Graham Center at Wheaton College (Chase and College Avenue) in Wheaton, Illinois. Track workout begins at 6:00 p.m.
  • Nashville, TN
    Meets Wednesdays at 5:30 p.m. for warm-up at the Vanderbilt University track in Nashville, Tennessee.
    Track workout begins at 6:00 p.m.
  • Cost: $40/month (subject to change).
  • $15/night if going night-to-night (handy for busier schedules)
  • First two sessions free to try out the program.
  • Jim also offers daily, individual coaching plans based on ability and goals.
Benefits
  1. Coached by 3-time Olympian Jim Spivey (1500 meters: 1984, 1992; 5000 meters: 1996).
  2. Train with other serious runners who race in everything from 5Ks to Ironman Triathlons, from marathons to ultramarathons.
  3. All abilities (5K times range roughly from 18:00-25:00).
  4. Access to Asics products.
  5. Great camaraderie, fun, and respect for a good effort.
See my workouts described.

What I have gotten from it? As of this posting, I've dropped several minutes in my 5K time (see my progress on the top left), lost almost 10 lbs, and have made new friends who are as committed to running well as I am.
So, come on down! Say hi if you do -- I'm the short guy with the red bandana.

more on Jim's various training options: http://jimspivey.com/coaching.html

Monday, October 1, 2007

Frustrated With 2007 Morton Arboretum Fall Color 5K Run?

Frustrated with the mismanaged 2007 Morton Arboretum Annual Fall Color 5K Run and Walk? You know I am.

Send your gripes here:

Erin Cave-Rutili
Special Events Coordinator, Morton Arboretum
630-968-0074
Fax 630-719-2433
mortonarb.org
ECave-Rutili@mortonarb.org