Baker's Dozen

Unfortunately the title isn't a clever way for me to say that I ran 13 miles.  It's the number (approximately) of donuts I ate last weekend while in Minnesota.  Keep in mind, these weren't normal, full-sized donuts but they also weren't the mini powdered sugar donuts we all grew up eating.  L and I got up early last Friday morning to catch a 6:55am flight to Minneapolis.  The church that my Grandpa, Aunt, Uncle, cousins, etc. go to was hosting a missionary conference and my parents and brother + family were attending.  It was a fun-filled weekend that went too quickly.  On Saturday we went to a pumpkin patch/apple orchard/corn maze that my Dad's cousin owns and we had a blast.  My favorite part was when we took a "hay" ride through the orchard and Steve, the owner, had the driver stop so we could all walk into the orchard and pick some fresh apples.  This was special as it is not something they normally do on the ride.  There were two families, not related to us, that were also on the ride so they got to enjoy the special pit stop.  I have to say, I've never had a fresher, tastier apple in my life.  The apple was called a Winter Sweet apple and, wow, it was sweet.  It tasted like candy.

Doesn't this look delicious?

L examining her apple carefully

Even L, who doesn't like the apple skin, ate most of her apple. Steve and his wife were so generous by not letting us pay for a thing while we were there.  Anything we wanted to do, see, eat was on the house.  As I was trying to buy three donuts for the road the cashier asked "Are you an Eckdahl?"  I said that I was and he said to put my money away and that Steve would kill him if he took my money.  The lady running the donut machine, upon hearing I was an Eckdahl, gave me three additional donuts for the two hour ride home.  L ate two of them as soon as we got in the car (completely covering her face in cinnamon/sugar in the process) and then managed to sleep for the entire drive home.  The rest of the weekend was spent visiting with family and watching L play with her cousins.  My MN family are such wonderful people and every time I visit I wish I was able to see them more often. I also wish that Angie and N had been able to come with us.  Maybe we'll have to make the apple orchard an annual event.

Eckdahl family minus Angie and N

As I mentioned last week I ran 8 miles on Thursday to preemptively burn off some of the donuts.  I didn't run at all while I was in MN and am trying to make up for it now.  I ran 3 miles Tuesday, 3 miles on Wednesday, and then 4.38 miles yesterday.  For my 4.38 mile run I tried a new interval strategy.  Instead of my usual run the first mile, walk 2 minutes, run the remainder of the mile, walk 2 minutes, run remainder of mile, etc. I stretched all my runs to 1.38 miles.  Why 1.38 miles?  Because in 2 minutes of walking I go 0.12 miles so that makes each interval 1.5 miles.  Being a nerd and loving to over-analyze everything, I entered this interval method into my self created half marathon calculator and it should cut around 4 minutes off my time.  I used to feel like doing intervals was cheating and that people would look down on me because I throw walks into my "runs" and, for the most part, I've gotten over it.  I think that if I didn't do intervals I might not have the will power to get these long runs in.  I mentioned this once to one of my aunts and she told me she does the same thing and told me about a guy named Jeff Galloway who, in the late 70s or early 80s, developed a run/walk system for running to 1) make it more enjoyable, 2) reduce injuries, and 3) introduce running to people that do not consider themselves as runners.  While I didn't know anything about Jeff Galloway or his system until July, I found that the method I created for myself is very close to the one that he recommends.  I was looking at his website again yesterday and found this chart:

Run-walk-run ratio should correspond to the pace used (Runners).

8 min/mi—run 4 min/walk 35 seconds

9 min/mi— 4 min run-1 min walk

10 min/mi—-3:1

11 min/mi—2:30-1

12 min/mi—-2:1

13 min/mi—-1:1

14 min/mi—30 sec run/30 sec walk

15 min/mi—30 sec/45 sec

16 min/mi—30 sec/60 sec

My typical intervals are 7+ minutes of running and 2 minutes of walking which follow very close to his run/walk ratios.  I'm currently averaging somewhere around a 9:30 min/mile on my long runs which would put me on pace for a 2 hour 5 minute half marathon.  One of the great things about this run/walk system, not to mention the fact that I always have a walk to look forward to, is that my mile pace remains very consistent from mile 1 to mile 10.  One thing that Galloway mentions is that the first walk break is the most important, the second is the next most important, and so on.  This is to avoid getting tired right off the bat which obviously would affect you in the later miles.  I started thinking about this more and decided that, for my 10 mile run tomorrow, I'm going to try the 4 min run/1 min walk interval rather than running 7+ minutes and walking for 2 minutes.  I'm a little concerned that this much starting and stopping will wear me out faster but I'm very curious to see how my time compares to my last 10 mile run, not to mention compare how my lungs, legs, and feet feel at the end.

OK, sorry about all that running talk.  On to football!

I guess I should never watch another CSU game if this is how they respond.  CSU beat Wyoming, on the road 52 - 22!  Yes you read that right, they won by 30 points and actually "held" a team to 22 points.  Not just any team either, the nation's #10 ranked offense.  Kapri Bibbs ran for 201 yards and 3 TDs and (much maligned by me) QB Garrett Grayson had a great game completing 78% of his passes for 219 yards and 3 TDs.  As you read last week I predicted CSU would lose by 18 points so a 30 point victory came out of nowhere.  This might be one of those games that can turn a season around.  For the last few years I've been calling for a defining win and I think we finally got it.  Now we need to see how they respond on Saturday night at Hawaii.  It's gotta be hard playing a game at 8:30pm MST when you're used to playing at 2 in the afternoon.  CSU is favored by 2.5 points and while I said I wouldn't do it, I'm predicting that the Rams win their second consecutive road game 34-28.

In case you didn't believe me

Last week I predicted Denver would lose their first game of the season and I was right.  Unfortunately Denver played their worst game of the season and lost to the Colts 39 - 33 (I predicted 37 - 34!.)  They looked shaky right from the start and their 4 turnovers (OK 3 since the safety doesn't officially count as a turnover) were just too much to overcome.  I just heard that fumble prone Ronnie Hillman is going to be inactive for the game (hooray!) and undrafted rookie C.J. Anderson will see his first game action.  I'm very excited to see what Anderson can do and think the Broncos will ruin Mike Shanahan's return to the Mile High City 38 - 27.  Let's hope there are no injuries and that the team can get healed up during their bye week next week.  Oh yeah, let's also hope for a Chiefs loss against the Browns (yah right.)  

Do you throw any walks into your long runs?
Do you like apples?  What is your favorite variety of apple?

Coming Home

L and I are going to Minnesota this weekend to see family so I had to get my long run in today.  Unfortunately Angie and N are staying home.  The biggest reason for this is because at the time I was making plans to go to MN we had just returned from a trip to Montana where N was a train wreck on the both flights and all car rides in between.  As soon as we got back we both decided we were never (slight exaggeration) going to fly anywhere ever again.  Now that the trip is only a day away, and the thoughts of 5 hour drives with N crying/screaming/whining long gone, we are wishing we had booked the trip for 4.  Either way I'm excited for L to have time playing with her MN cousins and spend some time with her great grandpa.  OK, I'm a bit excited to see everyone too!

Back to my run.  I did a short 3+ mile run on the treadmill Monday where I started at a speed of 5.0 and increased it by 0.2 every 2 minutes until I was at 6.4 at which point I started slowing back down until I was back at 5.0.  I don't know about you but I don't believe treadmill speeds.  Sure, I believe the walking speeds (< 4.0) but once I get into the 5s and 6s I don't.  When I put the treadmill at 6.0, which is a 10 min/mile, I have to run pretty hard.  When I'm running outside I have a very hard time running slow enough to be at a 10 min/mile pace.  I'm sure my strides are all out of whack when I'm on the treadmill and that probably has a lot to do with it.  I guess I need to get one of those foot pods that count the number of strides in a mile and compare inside to outside.  Anyway, I got 8 miles in today at an average pace of 9:19 min/mile.  Oh yeah, ONE MONTH FROM TODAY IS THE HALF MARATHON!

That uphill climb from mile 2 through mile 4 were rough today

Well, this is the week everyone has been waiting for.  CSU vs. Wyoming.  OK, that was a (bad) joke but the Rams do head north to Laramie this weekend to play the Cowboys.  I don't want to get into the game last weekend where CSU blew a 24 - 17 halftime lead on their way to a 34 - 27 lose to San Jose St. on homecoming weekend.  Once again QB Garrett Grayson had many over/underthrows to open receivers and couldn't make a big play when the Rams needed it.  Coach McElwain refuses to play back-up QB Conner Smith and I'm getting frustrated.  The defense continues to give up huge plays so I'm guessing they lose big this week, 38-20.  Oops, I guess I got into it.

The big week I was actually referring to earlier is Peyton's return to Indy when the Colts host the Broncos on Sunday Night Football.  Thank goodness it's a nationally televised game so I can watch it in MN.  This week also brings the much needed return of Von Miller to the lineup.  I can see this game going both ways and if the Broncos win, I think they win big.  Jim Irsay's comments regarding Peyton's in Indy have to bother Manning and, if they win, I bet Manning really sticks it to Irsay.  (As a side note, props to John Fox on sticking up for his QB.)  Unfortunately, I see this as Denver's first loss of the season (please please please be wrong) 37- 34.

If this doesn't give you chills, you must not be a Broncos fan ;) http://www.youtube.com/watch?v=N4h-THRP2EA (sorry for the poor quality)

D) None of the above

In my last post I mentioned that, due to the cold weather, I had three options for my long run on Saturday.  I ended up choosing none of them and waited until Monday (when the weather was nicer) for my long run.  On Saturday morning I wimped out and did 46 minutes on the treadmill.  I made up for it on Monday morning as I did my first ever double digit run!  That's right, I finally got up to 10 miles and did it in 1:34:00.

10 miles!

Unfortunately my usual path was washed out (from the floods last month) at the 3 mile point so I had to find a new route on the fly.  I felt pretty good overall but one of my knees started feeling a little weak around the 8 mile mark.  I did my usual run/walk intervals and my mile splits were pretty consistent (8:48, 9:20, 9:24, 9:29, 9:20, 9:54, 9:50, 8:56, 9:26, 9:33.)  The splits got a little wacky around mile 6 because I walked for an extra minute while trying to get my book started on my ipod (I had been listening to Broncos talk on the radio).  I made up for it by walking a minute less the next mile but then had to make a quick pit stop at a nearby port-a-potty.  I guess I was drinking too much water.  Anyway, as I said I felt pretty good overall and may have been able to go another mile or two but I needed to get to work.  I ran on the treadmill yesterday morning and felt pretty sore/tired which I'm sure was due to the long run on Monday.  I'm not sure how far I'll go Saturday morning but I'm thinking I'll stay with 5 - 6 miles.  L and I are going to Minnesota next Friday so I'm going to have to get a long-ish run in either Monday or Thursday.  Then I'll be in the home stretch for the half marathon.  Yikes.

100% accurate

Last week I predicted that Denver would win a close game, 34-30.  I was pretty close to the actual score of 38-33.  Oh wait, that was the score after three quarters.  I actually was right that Denver would win a close game and wasn't far from the margin of victory but I didn't give the offenses enough credit (or maybe I gave the defenses too much credit.)  Denver won 51-48 after a last second field goal by Matt Prater.  Denver had the ball at the end of the game thanks to a clutch interception by Danny Trevathan.  Denver lost three defensive starters in the game and it doesn't sound like any of them will be back this weekend.  Fortunately, I don't think Denver will need them as they are hosting the 0-5 Jaguars of Jacksonville.  They will also benefit (most likely) from the return of perennial pro bowler Champ Bailey.  Right now the line is Denver by 26 points which is the largest line in the history of the NFL.  I can see Manning on the sidelines with his baseball cap on by the fourth quarter although I don't see them covering 26 points.  DEN 34 JAX 13.

Big-time interception that saved the game

It's Homecoming weekend at CSU and they will host San Jose St. at Hughes Stadium in a battle of 2-3 teams.  CSU is coming off of their bye week while the Spartans are back in the continental United States after beating Hawaii 37-27 last week.  I don't know much about San Jose State's team this year and I don't have a lot of faith in CSU (yet) but I think the Rams squeak out their third victory 38-34.

Go RAMS!

Know Thigh Body

This was going to be a big weekend for my half marathon training.  I was all set to run a personal best 9 miles on Saturday.  Unfortunately the weather had different plans.

We woke up to snow this morning

While the snow might be gone by tomorrow morning (they are predicting rain/snow showers throughout the night and early morning) the cold weather won't.  Looking at the forecast it should only be around 30 degrees at 7am which is the time I usually run.  It looks like I've got 3 options.  Option #1 is to suck it up, put on some warm running gear and battle the cold.  Option #2 is to wait until later in the day when the weather is in the 40s and 50s.  The last option is to bust out the long run on my nice, new treadmill.  I'm leaning toward option #3 because I'm a wimp about running in hot/cold weather, and it's tough to do it during the middle of the day because that's usually when we're out running errands.  The good thing about my treadmill is that when I run on it my Achilles feels great.  The bad thing is that it's boring and it's just not as satisfying running a long distance on a treadmill compared to completing a long run outside and looking at the course and my splits on the Garmin website.

Around 6 months ago my friend Chris (the ringleader of the guys trip to Vegas to run the half marathon) told me that at some point in my training it would stop being about my cardio shape and more about my leg strength.  He was right.  Usually at the end of my long runs my lungs feel pretty good but my thighs and feet are pretty sore.  I naively thought that running would build up my leg strength and no other exercise would be necessary.  Now knowing that that isn't the case I decided to start doing squats and lunges.  I've been running a lot so this shouldn't be a big deal right?  Wrong.  After two days of squats/lunges I was afraid my rubber legs wouldn't get me through my softball game.  I did them again on Wednesday and by that night I was hurting.  Do you know the pain I'm talking about?  It's the pain where you just have to drop the last 6" on the toilet (TMI?) because you just can't lower yourself all the way down.  Fortunately my run on Thursday morning loosened my tight muscles a bit so I'm not hurting too much right now.  I guess I should have started this about 4 months ago.  Oops.

This kid makes it look so easy

The Broncos take their 4-0 record to Jerry-World on Sunday to play the 2-2 Dallas Cowboys.  While Vegas only has Denver as 7 point favorites it sounds like the rest of the world has Denver winning by a lot more.  As for me?  I'm not so sure.  Maybe it's from watching the Broncos in the post-Elway years, but I'm nervous.  I was nervous about the Giants game and I was even nervous about the Eagles game.  I guess it depends on which Dallas team shows up.  I would love to be an arrogant fan and always believe my team is going to blow out the other teams but I'm not.  I'll sit on my couch on Sunday afternoon clutching the remote control living and dying on each "Omaha" and "hurry hurry" Peyton Manning shouts out.  What I need to do is look back at all the 12-4, 13-3, and 14-2 seasons Manning had with the Colts and realize that this Denver team is better than (IMHO) all of those Colts teams.  Anyway, this should be an exciting game (much better than next week's game against Jacksonville will be) and I'm looking forward to it.  I think Denver will win a close game (it won't be the worst thing in the world for them to have to face some adversity in a fourth quarter).  DEN 34 DAL 30.

Manning explaining to Tony Romo how to order at www.papajohns.com

CSU is off this week after their high scoring affair (and win!) last week against UTEP 59 - 42.  CSU had a nice fake FG for a TD near the end of the second quarter that increased their lead to 28 - 7.  At the time (in between fist pumps) I thought they were rubbing it in a bit but it turned out to be a good thing they got 7 because UTEP scored 21 straight points in the third quarter to tie the score at 28 - 28.  Fortunately some key plays (including a defensive saftey) helped propel the Rams to their second win of the year.

Have a great weekend and Go Broncos!

September Update: Going the Wrong Direction

I'm guessing that most half marathon training plans have you going more miles as you get closer to the event, not less.  Unfortunately I ran into some Achilles issues early in September and had to take 8 days off.  Well, I should say that I chose to take 8 days off hoping that my Achilles pain would go away and I'd be good to complete my training and run the half marathon in November.  I did an 8 mile run on 9/7 and then didn't run again until I did 3.24 miles on 9/16.  Since I started running again I've slowly been building back up and I hope to run 8 - 9 miles this weekend.  Now that the calendar has turned to October I'm realizing how little time I actually have left to train.  

For the month I only ran 48.76 miles (compared to 60 miles in August) but I hope/expect the numbers in October to be closer to 70 miles.  I love that the weather has cooled off.  I now am running in 40 - 60 degree weather instead of 70 - 80 degree weather.  It is, however, harder to get up in the morning as it's still pretty dark at 6:30am but I just need to force myself to get up.  We also got a new treadmill a few weeks ago since our last one decided it wanted to try to tear our ACLs by randomly stopping.  I'm not talking about randomly turning off and coasting to a stop, I'm talking about slamyourfootonthebrakesandstoponadime stop.  I did 70 minutes on it last Saturday and I like it much better than our last one.  I do have to say that I think they are was some "gamesmanship" done at the treadmill dealer as it felt like I was running on a pillow at the store.  Don't get me wrong, I still love it but it just doesn't feel the same.

Oh, I guess I should mention that my Achilles does feel better.  It still starts out tight when I run and I notice it but it's not a sharp pain like it was before.  At this point I'm just going to have to play through the pain since I'm only 47 days from the race.  

Here's to healthy knees and feet, and to cooler (but not cold) weather!