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Every year I set goals for myself and my running. For 2015 here was a list of my goals. Let’s see how I have done.
1. Complete at least one local race to support the local community
This is a good start. I completed the Save the Light Half Marathon on Folly Beach on February 7th, and had my 2nd best half marathon time ever at a 1:48.
2. Complete four half marathons toward my 50 By 50 Challenge
I have not yet started on this one, but am training hard for it, and will attempt my first back to back half marathons next month. Here are the planned races for this year.
Indiana (May 2, 2015) – One America Indy 500 Half Marathon
Ohio (May 3, 2015) – Cincinnati Flying Pig Half Marathon
Maryland (October 17, 2015) – Baltimore Half Marathon
Pennsylvania (October 18, 2015) – Hershey Half Marathon
3. Run for 900 miles
With my additional day of training this year, going from 3 to 4 days of running, I think I am going to obliterate this goal as long as I remain safe an healthy. According to my training plan for the year, I am on pace to be over 1100 miles for 2015, which would be a yearly record for me. As of April 1st, I am at 269.63 miles for the year (January – 104.60, February – 78.51, March – 82.46).
4. Stretch and foam roll regularly
I am proud to say that I have done this enough this year to now force my brain that I have to do this after every run. This has really helped. Just by doing about 4 different stretches for 5 minutes after my runs, it has helped reduce a lot of aches and pains I had been dealing with in late 2014 and early 2015.
5. Run with someone slower than you to help them achieve their running goals
Still trying to motivate others to come out and run….
6. Reduce my weight to 185
As of this post, I am now at 191.7. At the beginning of the year, I was 205.6, so I have now lost almost 14 pounds in 3+ months. I would love to be 185 before my back to back halfs next month, but we will just have to see. It has got to the difficult phase of losing now, so I have to come up with new ideas. Trust me I had the stomach bug this last weekend, and that is not a recommended option!
Good luck everyone and happy running!
In the not to distant future I will be doing my first back to back half marathons to complete two states toward my 50 By 50 Challenge of completing a half marathon in all 50 states before I turn 50. When I say back to back, I am referring to doing a half marathon on Saturday followed by a second half marathon on Sunday.
In May I will be doing the OneAmerica 500 Mini-Marathon on Saturday, May 2nd followed by the Cincinnati Flying Pig Half Marathon on Sunday, May 3rd. My goal as a part of the challenge is to complete each half marathon with a sub two hour finish time.
For background information, I have done the Walt Disney World Goofy Challenge and a Half twice now. For those that do not know, this is doing a half marathon on Saturday followed by a full marathon on Sunday. However, in training for these two races, I trained just to finish both events standing up, not running for a competitive time.
In researching the Internet for training plans and possibilities for such a feat, I was met with limited results. None of which were very helpful. Because of this, I attempted to come up with my own training plan. In doing so, I reached out to one of the top running coaches in the country for advice.
I reached out to Bart Yasso. I had the honor of meeting Bart at the Space Coast Half Marathon back in November. He told me that day (which I am sure he tells to everyone), to reach out to him if I ever had any running questions or issues to which I needed advice.
So, acting upon that offer, I sent Bart a tweet on Twitter asking for advice. I was shocked that within an hour I received a reply. The Twitter conversation is below. In short, Bart suggested that I keep my normal training plan as it has always been and just add a couple of back to back training events about a month to six weeks out to simulate the race weekend.
When I was beginning to put this training plan together, I was envisioning many a weekend of back to back training runs, and was beginning to get burnt out just thinking about it, and thinking about the past training I did for the Goofy Challenge events. When he said to just do a few back to back training runs, my eyes were opened, and I felt energized!
So, without further adieu, here is how I put my training plan together. This plan started January 1st. This makes this training plan about 18 weeks in total. Now just for some background, so you do not have to look back at all my Training B-Logs, I do about four training runs a week. On Mondays, I normally do a 5 mile run, Wednesdays I do a 4 mile run, specialty run (speed work, tempo, hills rotation) on Thursday or Friday, followed by my long run on Saturdays. This will all remain the same through the training plan.
As for my weekend long runs, this will be the schedule. Since we are now in week 9, I will retro the schedule below to indicate what I have done to this point.
|12||10 Miles||10 Miles|
|14||11 Miles||11 Miles|
|15||8 Miles – HMPW||Off|
|16||12 Miles||12 Miles|
|18||Half Marathon #1||Half Marathon #2|
Based on Bart’s recommendations, I will do back to back weekend runs in weeks 12, 14, & 16 of 10-12 miles. Also, in week 15, I reference HMPW. This represented “Half Marathon Pace Wanted”. Then intent here is that you know when you want to finish your half marathon(s) and what pace you need to run. This will be a trial run at that pace for eight miles.
So that is my plan. You will obviously have to adjust it to your skill & training levels. My baseline for long weekend runs is eight miles. Once you set your baseline, you can more readily build your own schedule.
On Saturday, February 7, 2015 I ran the Save The Light Half Marathon on Folly Beach, SC. This is a small local race for me, that has both a 5k and half marathon. Each race contained about 350 runners.
Folly Beach is a beautiful place for a race. It was an awesome view seeing the sun rise before the race over the Atlantic Ocean. The weather was in the low 40s at the start of the race with little to no wind. The race ended in the low 50s.
Proceeds from the race go toward the preservation of the Morris Island Lighthouse by Save The Light.
The morning started by arriving on the island about 7:15 A.M. for packet pickup. They have packet pickup on Friday as well, but it is about a 45 minute drive for me, so I just decided to get there early for pickup. Pickup was at The Tides Hotel. Pickup was on the second floor in one of the conference rooms. The second floor had a large open area for everyone hang out, meet up, stretch, and catch up before going out for the race start.
Today I registered for the inaugural Summerville Sweet Tea Half Marathon. This will be my second of three half marathons in the month of November. The race is on November 15, 2014. If you are in the south come out and join us and show your support for this local race. Anyone that knows me, knows I love my sweet tea, so I must have this medal in my collection!
Earlier this week, I read a blog post from a fellow runner that gave me an interesting idea. Now that I have reached 12 half marathons and 3 marathons I thought I would do a medal picture collage from each race and then do a quick snippet on each race as to what I learned from that particular race.
Here is the collage of my first 12 half marathons in the order the races were run.
This was my first half marathon, so there was a lot of lessons learned here. However, like most half marathoners that stick with it, the lesson learned is that I can do this with continued training and determination.
This was my first night race. The lesson learned here is that preparing for a night race can be different than for morning races. With night races, you have to manage your day’s activities and eating, whereas a morning race you just get up and run .
This race taught me that with proper training, I can do multiple races within several weeks of each other. This was used to help me in preparing for the Goofy Challenge at Walt Disney World that would come up the next month.
This was my first Goofy Challenge at Walt Disney World which was to run the half marathon on Saturday and follow it up the next day with a marathon. Holy cow the lessons I learned here. I would never have imaged this accomplishment. This was the proof that training will help you accomplish anything!
Can you say P-R! In the words of Ricky Bobby, I learned to go fast. I learned how to run longer and faster for this race and set what is still my current half marathon PR at 1:45.
I learned how to work with Mother Nature here. This was my first race in a downpour! I learned how to prepare as best as possible for running in the rain. Even for the conditions, it was an enjoyable race once you face the fact, it’s raining, so what you going to do about it. This is also when I decided that I wanted to attempt a half marathon in all 50 states before I turn 50.
I learned to deal with the unknowns for this race. Several fellow runners suggested I do this race to accomplish VA. It was in Colonial Williamsburg, where we got to see a lot of history. I did not do much research on the course route, and there were some pretty big hills for this Charlestonian. I conquered the hills and learned that for future races, I will be very thorough in my course map research.
Returning to the site of my first half marathon, I learned that I had improved quite a bit. My first half marathon here in 2011 was run in 2:07, and I returned two years later to run a 1:58. I felt so much better in this race than I did 2 years before. What motivation to see improvements.
Other than Disney this was a dream come true. I loved and grew up following the NASA Space Shuttle Program. When I learned they were creating the Big Bang Race Series to yearly commemorate each of the five shuttles, I was in. This was the first of 5 years, and the medal commemorated the Columbia Space Shuttle. I learned that I could run a race in an arm brace. I was just under a month removed from hand surgery from a dog bite which tore the tendons in my hand.
This was my second repeat location. On this attempt I was a little slower, I think because of all the down time from the hand surgery. But I persevered and still made it in under my personal goal of 2 hours.
This was probably my worst half marathon to day. It was hot and humid and I just did not seem to have it this day. This was my second time attempting the back to back Goofy Challenge at Walt Disney World. This however turned out to be a blessing. The next day in the marathon I PRed by over 3 minutes!
An interesting weekend to say the least. I learned here the old phrase, roll with the punches. When we arrived for the race, it was so crowded and packed. I am not one for crowds and busy towns so I was a little unnerved here. I later found out that not only was there a race scheduled, there was a home & garden show, cheerleader competition, and a Komi-Con convention. Because the town was not very big we were all staying at the same resort. Here I also had another bout with Mother Nature in that this was my coldest race to date at 25 degrees! I did pretty well in the race, but was ready to get out of there!
Since I am more focused on half marathons, I have only done three marathons, all at Walt Disney World (2012, 2013, & 2014), with 2013 & 2014 being apart of the Goofy Challenge.
1. 2012 Walt Disney World Marathon
This was my first marathon. In waiting in the corral for the race to start, I to this date remember only one thing the announcer said, “Only 10% of the world population has completed a marathon!” That has stuck with me throughout my running. I am a 10-percenter. This was truly an amazing experience. I am not one to shed tears, but I have to say I got a little teary eyed when I crossed that Finish Line.
So you would think I would take my 10-percenter and be happy and sail off into the sunset. Oh No! After the 2012 marathon, we were standing in line to have my picture taken with Mickey Mouse and my newly earned Marathon medal. There was an unknown lady in line behind us that completed the 2012 Goofy Challenge. I told her that was amazing and something I would probably not attempt. In the five minutes in line, she pretty much convinced me to run the Goofy Challenge. She said it just takes a little more training, adding one more run or walk the day before my long run. I will probably never meet this lady ever again but I thank her for convincing me to give the Goofy a challenge. I did and conquered it with eaze….
So if 2013 Goofy Challenge wasn’t a one-upper, I topped it and did it again! This time I did remarkably well. I trained a little harder for this than I did for the 2013 Goofy Challenge, and it paid off. I set my current marathon PR by over 3 minutes! After the race I started the talk that this was going to be my last marathon. The training is just too much; however, this year they started the Dopey Challenge (run a 5k, 10, half marathon, and marathon on 4 consecutive days). My wife said I have to do the Dopey, as it will be the only RunDisney medal I do not have (short of TinkerBell & Princess). I told her we would revisit this in the future but as for now I am taking the 2015 Walt Disney World Marathon off (who knows what 2016 may hold).
Happy New Year Everyone. I hope you had a safe and happy ring in to the new year. 2013 is now a thing of the past. With the start of 2014, comes a new year for running. I encourage you to look at my goal setting post yesterday, and challenge yourself with the sport of running for the new year. Below are going to be my new running goals for 2014.
1. Complete the 2014 Goofy Challenge at Walt Disney World Marathon Weekend for the 2nd time
On January 11-12, 2014, I will be running in the Walt Disney World Goofy Challenge for the second time in as many years. This challenge will be to run the half marathon on Saturday and the full marathon on Sunday for a total of 39.3 miles in 24 hours.
2. Upgrade my status in Half Fanatics to URANUS status
To accomplish this goal, I will have to complete 8-11 half marathons in 365 days. This goal will be a compilation of half marathons in 2013 & 2014. As of the end of 2013, I have completed seven (7) half marathons, so the Walt Disney World Half Marathon on January 11th should accomplish this goal.
3. Complete five half marathons toward my 50 By 50 Challenge
Alabama (2.16.2014) – Mercedes Benz Half Marathon
Tennessee (4.26.2014) – Nashville Country Music Rock ‘n Roll Half Marathon
California (8.31.2014) – Disneyland Half Marathon
Maryland (10.18.2014) – Baltimore Half Marathon
Georgia (11.8.2014) – Savannah Rock ‘n Roll Half Marathon
4. Run for 900 miles
In 2014 I am setting a goal for 900 miles (75 miles per month). In 2013 I ran for over 1000 miles. I am reducing this goal for 2014 because I am not planning to run the 2015 Disney Marathon, thus my training mileage will be reduced.
5. Continue to encourage friends/family to take up or continue running
Have a safe and healthy 2014. I look forward to hearing your running goals in the comments, or your blogs!