GOOD LUCK TO ALL OUR RACERS THIS WEEKEND. Brent, I'm cheering for you!
*********
Alejandra had an excellent question about my post yesterday. It was arrogant of me to expect everyone to know what a pace band is - I apologize!

A pace band or pace wristband is one of those dorky runner things that I swore I would never use (much like the reflective vest I now wear when it's dark out) but I wore a band for the marathon last year and found it helpful.

On race day, some runners wear a band (made of paper, laminated with tape) around their wrist that has their mile split times on it, so they can keep track of their goal time. For each mile, the total running time is given, so a quick glance at the watch and then at the band will tell a runner how they are doing, pace-wise. (Plus, it's easier than trying to write it all on an appendage.)

For example, a pace band might look like this (I used 8's for easy math):

mile 1: 8:00
mile 2: 16:00
mile 3: 24:00
mile 4: 32:00

So when I hit mile 3, my watch should read 24:00 minutes. If it doesn't, I can adjust my pace - up or down - to get back on track.

Runner's World, has a pace band generator that will provide an 'even' pace for the whole race, like in my example above. Enter what you want your total marathon finishing time to be (i.e. 4:30) and the band next to it will generate the total mile times for you. Print. Shrink on copier if necessary. Laminate. Wear. (I punched a hole in mine and used a safety pin. Others just tape theirs on.)

I have a problem with the even-paced bands. What if I want to start slow, then get faster, and then account for some slowing (and hills) at the end? I had to use an excel spreadsheet to figure it all out and I didn't have a cool looking band when i was done. So my friend Steve came to my rescue with this handy Running Chick calculator/pace band generator.

If you go back to that link and fill out each mile with your desired pace:

mile 1: 10:00
mile 2: 9:45
mile 3: 8:30
mile 4: 8:00

...it will generate a band based on the un-even pace. See?

And really, I don't know why this is so important to me...I run with a pace group, so as long as I stick with them (or near them), I know what my finishing time will be.

*If you get an errors or have any problems with the Running Chick pace band page, please let me know. Tell me exactly what you did, what the error message said and what platform (pc; mac) and browser you were using. You can email me at dhyland01 at snet dot net. Steve's working on it for me today, so it may look at little odd at times.

First off, the latest Rundown is up!

Secondly, my very clever friend, Steve, created a modifiable pace band generator for me. You are welcome to use it! This works a little differently than the usual pace-band generators, such as the one at Runner's World and marathonguide.com. I was interested in being able to put in my anticipated (hoped-for) pace for each mile, starting slow at the beginning of the race , picking up speed for the middle portion and then adjusting the last few miles for the hills and tired legs.

I could come up with the time splits/time totals using excel, but I wanted to be able to make a cool looking band. Steve came to my rescue and combined all the functions in one!

The band isn't limited to the full marathon distance. For example, if I was doing a 10-mile race, I could fill out my desired pace for miles 1 - 10.

Of course, the band is personalized for me, complete with my 'orange hat' logo (thanks again for the logo Mark!) which means that you get to take me along with you at your races (or cut that part off)!

Enjoy!

(Please let me know if you have any suggestions. And remember, we weren't trying to make a calculator that would spit out an even pace for the whole race.)

The beginning of autumn marks the marathon season, at least here on the East coast. The air turns cooler, the sunlight arrives late and fades early making time spent outdoors more valuable, more meaningful. Running schedules come to a peak. The longest of the long runs approaches and then BAM. That's when it happens. Sometimes it's a surprise, while other times it was lurking there just waiting patiently, nudging just a tiny bit.

Injuries.

The RBF is plagued with injuries right now. It just seems so bittersweet. All that training, planning, eating, sleeping, shoes, tracking, talking, reading...focus, focus, focus on running. And then *poof.*

What the hell?

There's nothing I can do for my fellow runners in this situation. I can't fix the problem for them. My time machine has been on the fritz, so I can't go back and warn people about their shoes, their form, their too-much-too-fast schedule. And dammit, I'm not a doctor, so I can't even catch symptoms before it's too late.

Here I am, all excited and nervous about my upcoming race, while others are struggling with pain, anxiety, depression and frustration. I feel guilty for being healthy. I feel frustrated for my runner-friends. I want to stomp my feet and throw things and huff and puff and yell 'Life's not fair!'

Instead, I can offer only this: I know it's hard to *not* run, but please take time to heal - your soul as well as your injury. There will always be roads and trails to run on. There will always be other runners to support you and cheer you on. The journey from 'hurt' to 'healthy' is not always an easy one...but the healthy runner that arrives at the end of that journey will be able to run further and faster the next time around.

(What the hell people...do I have to wrap bubble-wrap around y'all? Get better, yo.)

First off, the latest Rundown is posted over at Rae's place this week. Be sure to wander over there and check it out.

And now, on with the show...

Note to self, the following items make for good secret weapons when needing some 'oomph' on a run:

• Fifteen gummy bears, jammed into face 10 minutes prior to run. Cheap, generic brand - nothing fancy.
• iPod shuffl3, set to random yet mysteriously starting out on favorite song.
• New running shorts that feel a little too, well, short.

I was going through the typical Tuesday night no-running-partners-poor-lonely-me pity party, when I headed out the door, equipped with the list above.

I thought I might try for a 'tempo' run, try to get some leg-turnover going and check out my speed level since I haven't been racing much this season.

Here's how it all turned out:

Mile 1: 8:12
Pace felt strong and reasonable.

Mile 2: 8:03
I had no idea what my pace was but I figured I would push until I hit the last mile and then back off to 'cool' down.

Mile 3: 7:59
I watched the pace on the gadget and realized that I was keeping it near the 8:00 mark...so I wondered...could I set a Personal Best?

Mile 4: 7:34
Kept repeating PB, PB, PB over and over in my head. Which made me think of BQ (ok..and peanut butter). The BQ made me think about 'spanking the marathon'....which led to a vision of me, spanking the number 26.2. That led to a smile. Heh.

Mile 5: 7:31
Felt the chest start to hurt but breathing was still strong - not ragged. Determined to not slow down up the last little hill before my house.

and the last little bit: 0:20

5 mile time: 39:21 (Total run: 5.04 in 39:42). I've never run that route that fast. I've never even run a 5-mile race in that time. Pretty exciting. If the calibration is off on my gadget, I don't care.

I thought there would be some puking or, at the very least, dry heaving at the end...but no. Just the need for water and a shower. And now...just the relaxed, tired, satisfied feeling that arrives after a strong effort.

Not a bad way to start off the week, eh?

We got it done.

The 20-miler is history. And we can still walk, hold ourselves upright and even handle stairs. Tomorrow may hold other things for us. However, for the moment we're still alive, and April-Anne and I both are feeling pretty good.

To be honest, I'm shocked at just how good I *do* feel. Legs are a little stiff, but I don't feel completely wasted...just relaxed.

Make no mistake, it was work...but conditions and pacing were much better than they were a few of weeks ago.

On Thursday, it looked like we were going to lots of rain for the whole weekend, which we weren't very excited about...but I kept on eye on the weather forecast and with a 50% chance of rain predicted for today, we took a gamble and hoped for only a sprinkle or two.

It did not rain on us. The humidity was about 95% which made me wish, hope, beg for rain, but at least the temperature stayed around 65-70 degrees.

We did the first 10-miles on the rail trail, knowing that the soft trail would help us keep the pace slow - and it did. April-Anne and I were joined by Charlie and 'Nipmuc' Dave and the miles flew by as we chatted away and enjoyed the quiet, traffic-less trails. We averaged a 9:37 pace for those miles (and posted a negative split on the decline-asstisted return trip) and wrapped the trails up in 1:35:59.

There was a 10-minute stop at the house for un- and re-hydration and some snacks. We picked up Michelle, said goodbye to Dave, and set out for the second 10-miles on the rolling hills of the roads.

I felt a little 'wonky' around the 12-mile mark and quickly realized that I hadn't taken a Gu since mile 6, so it was time for some 'nutrition.' That helped to level me out a bit and we pushed on.

The hardest part of the run was miles 14-17 - long sloping up-hills and the sun broke through the clouds to temporarily heat things up. April-Anne's gummi bears were a welcome distraction. The last two miles were tough, but not impossible and I mananged to get the last mile done in under 9:00 (barely, but still!) which made me happy.

Got that 10-mile leg done in 1:32:42 (9:10 pace).

Overall 20.16 miles in 3:09:41, with the overall pace at 9:25. Ten minutes SLOWER than the last 20-miler but that was exactly my intention. This close to race day, there was no need for going all out. It was all about the endurance. Speed will come with rested legs and race-day magic.

See? I *can* be taught!

The best part of the whole run was watching April-Anne finish up strong. I'm so excited for her first marathon!

The 'peak mileage week' ended on a high note, I think. Now on to the sweet, sweet taper!

Overheard in the Orange-Hat house last night prior to a rainy 5-miler with April-Anne:

Him: Where are you guys running tonight?
Me: I don't know...with the rain, I can't decide if we should do trails or roads.
Him (pondering): I would think trails would be better...less chance of getting schmucked by a car.
Me: But the slippery roots and stuff...
Him (interupting): What? You might twist an ankle? Or, worse, break an ankle? That's better than getting yourself killed, don't you think?
Me: Well. If I break my ankle, I can't run the marathon. If I'm dead, I really won't care at all about the marathon now will I?
Him: And I'll have more closet space for my toys.
Me: This needs to be posted.
Him: Including what I just said about the closet space.
Me: Of course.

Ah, the romance.

Sorry I'm late. Did I miss anything?

I've been a little preoccupied this week, what with all the running and such.

Like the amazing 14 miles that April-Anne and I put in last Saturday. I am still marveling at how quickly the miles flew by, how perfect the weather felt and how strong we felt at the end.

Then there was an early morning 5 miler on Tuesday that required me to wear my reflective vest. (The sun seems a little reluctant to come up early these says. Phooey. I love the seasons changing...I just hate losing the sunlight.)

Then there was an 11.50 mile bike ride on Tuesday afternoon, in the heat, up hill both ways.

Which was good, you know, since I had 10-miles to run last night. Smart of me, don't you think?...to run and then bike the day before 10 miles. I'm like a genius or something.

But actually, it turned out OK. I managed to post a negative split for the run - faster on the way back - and finished up in 1:29:24. In the heat. And humidity. On tired legs. I chalked it up as a good training exercise.

Tonight is another 5 miles. In the rain. Maybe on the trails.

All that should make the 20 miles in the rain on Saturday feel like a piece of cake. Right?

And The Rundown is up!

There was mutual agreement between my legs and my brain last night.

And as long as I kept the pace mellow, the legs promised to be cooperative.

They lived up to their promise and the Post-Race Funk finally melted away as the six miles passed by smoothly.

****

Driving in to work today, it occurred to me that the Marathon is less than a month away. How the hell did that happen? Where have I been?

*****

In all the New Haven excitement, I forget to mention this little story...last Friday I took the day off from work so I could do my long run and then have two days 'rest' before the race. Is that bad? Taking time off from work so I can run?

Anyway...I did my 13 miles in the morning (Michelle joined me for 8 of them!) and later in the afternoon, met up with my stepfather for mountain biking.

Originally, we had our eyes set on a trail in the woods - roots, rocks, pine needles...the works. When we found the trail head, it was little more than a single track path cut through a very overgrown field, with all sorts of ruts and fallen trees hidden from view on the ground. I tried to put on a strong face and push through it, but after about 5 minutes, I announced that I was not having any fun and wanted to look for a better trail.

We headed back out to the road...and my front tire hit a fallen tree/sapling that was buried under all the growth...so, of course...I fell out of my pedals...and one of my pedals spun around and SLAMMED right into my shin.

I let out a very loud ARRRGGHHH and followed by a little whimper. I swear I saw stars. And then there was the skin and blood. Pretty.

I hobbled out of the trail, onto the road and promptly sat down, wondering if I was going to be able to continue the ride. We opted to hit the rail trail that was nearby, sparing me any further accidents. As it was, I was nervous about the gash in my leg, wondering how it would affect my race.

Thirteen miles later, we loaded up the bikes and went home to get me some medical attention from Nurse Mom.

(And oh yes, it still hurts, a week later. Tender to the touch. The first couple of miles of running is a bit uncomfortable, but once the shin goes numb from the pain, I'm fine.)

Note to self: No mountain biking until AFTER the marathon. Stupid pedals.

*****

Absolutely NOT.

That was the message I was getting from my legs last night.

I suited up anyway. I spent ten minutes adjusting my orthotics. I ate some fruit snacks.

I headed out the door, down the driveway and down the street. About 20 seconds later, I turned around and headed back up the driveway.

My legs just refused to cooperate.

I mean, sure I was still sore from the race. But was I really that sore?

Yes, I guess I was. Every single step just ached.

(Side note: The soreness was annoying in a way...I mean, I wasn't sore after the 18- or 20-milers...what the hell? I guess this means I worked hard at the race, and recovered poorly. That's what I get for not 'cooling down' more adequately.)

And my heart wasn't in it either, to be honest. Ever since I climbed in to my car after the race on Monday, I've felt deflated, blue, melancholy...depressed. I was so excited about all the preparations, meeting the RBF, eating yummy food and racing...that I think the let down afterwards was just too much for my little heart to bear.

I've been walking around in a funk ever since.

Of course, aborting the run made my funk even worse last night.

But today, my legs feel fresher. My heart feels a little lighter. I'll give six miles a shot later tonight.

And HEY! The latest RUNDOWN is up...so go pay Danny a visit, and wish him luck as he tackles his first marathon.

Well. Wow. What a weekend!

I spent a good portion of Saturday preparing for the RBF Meet-Up. Shopping for supplies. Baking a cheesecake (Jon sent me truffles a while back; I wanted to return the kindness). Getting organized. Etc.

Sunday was a flurry of packing and then I was off to New Haven.

Here's how it unfolded:

4:00 p.m. I arrive on the streets of New Haven. No parking immediately available. Head around block. Find a space. As I'm walking back to City Hall - where the Expo is located - my cell phone rings. It's Jon. He's heading over, armed with a cooler full of truffles. I can hear my phone beeping, as someone is calling on the 'other line.' Turns out, it's Sarah, with Susan, David and Lara in tow. All wondering if I'm close by. I turn the corner and can see all of them looking in the other direction for me.

Jon joins us. We get goofy, take pictures and pick up our packets.

4:22 p.m. I give the group a brief tour of the race area - where the start lines are located; the finish line; the FOOD tents and the approximate location of the beer truck.

4:48 p.m. We head over to the pizza place. We eat copious amounts of food, including the yummy cookies from Sarah and velvety truffles from Jon. Ironically, I don't even like cheesecake, so there's more to go around. Jon eats my share. To be polite. I made sure to give Jon some Connecticut-based chocolate for his next Chocolate Friday. (I won't be hurt if he doesn't like it. Just thought it was a fitting treat to give him. The man drove here from Michigan!)

7:30 p.m. Before driving Jon back to the hotel, I can him a brief taste of the race course - the last 2.5 miles or so. As I drive away after dropping him off, I start to feel some all-too-familiar FEMALE twinges of pain. Nooo. Not today. Not now.

7:45 p.m. I arrive at my host's condo and chat and eat and drink some more. I whine about not feeling so great.

8:32 p.m. With less than 12 hours before the start gun is scheduled to sound, my PERIOD arrives. You've GOT TO BE KIDDING ME. Day One is usually the worst day too. What. The. Hell. Sigh. Gotta deal with whatever is handed to me on race day. This will be a FIRST for me. Dammit.

10:45 p.m. Hit the hay.

11:30 p.m. Look at clock. Hope alarm clock actually functions.

1:20 a.m. Use bathroom.

3:10 a.m. Wonder if I've fallen asleep at all.

4:30 a.m. This. Is. Ridiculous.

5:30 a.m. Go TO SLEEP already!

6:00 a.m. Sigh. Just get up.

7:15 a.m. Arrive at pre-arranged meeting spot. Meet Jon. We chatter nervously for 15 minutes. Bill arrives. I start breaking out the supplies. Safety pins? No. Body glide? Sure, he'll take some. Half a banana? Yeah. He'll take that too.

7:48 a.m. Head to porta-potties. Breeze thru small line. Realize I've forgotten my 'female' supplies. I'll come back in a few minutes. Will have to pee again anyways. April-Anne appears.

8:10 a.m. Michelle arrives. I head back to porta-potties. Wait in LONG ASS LINE for 18 minutes. Start area is lining up as I'm in the blue box desperately trying to take care of business.
8:30 a.m. Get to start line. Cannot find a single person I know. Anywhere. Not the bloggers. Not any of my local race friends. Not even my original Race Day Friend from two years ago. I must know 20 people here. Gun sounds. I didn't even get a chance to be nervous.

Miles 1 & 2: These pass quickly as I dodge people and I start to feel like I'll be running this race all alone. Bummer. I'm keeping the pace reasonable, trying not to burn out too fast. Really want to be able to hit 8 minute miles (or less!) for the better portion of the race.

Mile 2.5: I make a race day friend - Jeff from Wisconsin. I thought the name was a good omen.

Mile 4: I hear someone yell my name. I turn around and it's David! Hooray! I keep the pace steady, expecting to slide up next to me. He never does.

Mile 5: Just past a water stop, I spot Jon! We run together, chatting away. Jeff is still with us.

Mile 6.2: We hit the halfway point and cross the timing mats!

Mile 7: I spot my co-worker (and personal photographer) Olivia and her boyfriend Jesse. High-five. Camera flashes. Smiles all around.

It was so freaking windy at this point - we were running along New Haven Harbor and the wind was just whipping in from the water. I was trying not to fight against it too much, to conserve energy. The band is playing Jimmy Hendrix...that helps pick up my energy level a bit.

I start to feel a little sick to my stomach and actually think that it would feel good to throw up. Luckily, Jon is chatting away and I can focus on his upbeat, silly banter instead of on the waves of YUCK in my stomach.

Next, we spot Steve and Andrea (my hosts) cheering us on! Woo hoo! Another little burst of energy.

Mile 8: I FINALLY look at my pace/distance gadget...really look at it...not just at the pace, but at the mileage...and it says 8.29. But I just passed the 8 mile marker. What? So that must mean...my pace is all off...if the gadget is calculating my pace based on distance...Oh. No. I check with Jon and realize that in order to meet my dream-time, I'll need to run sub-8's for the next 4.4 miles. I can already tell that the body doesn't have it. But I'm going to go down fighting.

Mile 9: passes in a blur and then at Mile 10 we get our picture taken. We smile. And wave.

We turn on to Whitney Avenue for the finally stretch.

Mile 11: and it's time to pick up the pace. Jon feels me pull away and says goodbye but a minute later, he's right next to me again. And then I spot April-Anne. I push forward. Trying to control my breathing. Trying to control my emotions.

Mile 12: I watch the clock click past my dream-time (1:39:30) and feel a little disappointed. I remind myself that a PR is still imminent.

I pour it on for the last .40 miles and I can tell I left a lot on the course, because my 'kick' isn't as kicky as usual. I see Sarah, walking to cool down, she yells to us...I hear Susan and Lara cheering...hear my mom and step-father cheering...and hit the finish line. Stop the watch.

1:42:06. A PR by about three minutes. Not too shabby.

I watch David and Michelle come in and then we drift around, collecting food and beer, eating, drinking, laughing and taking more pictures before we all head our separate ways. It was such a wonderful way to end the morning.

I can only hope that everyone else had as wonderful a time as I did. My only regret was that our time was too short...I didn't get to hear everyone's individual race stories and there was so much more to talk about! I'm sure stories will continue to trickle in as we all re-live the day in our minds...

Wish you were there!

With so much chaos going on in the world right now - home and abroad - it almost seems ridiculous, frivolous even, to post about such things as pace and miles and such. But if I didn't move forward with living and focus on the positive things, I would be crushed under the sadness that I feel for so many poor souls right now.

Moving forward signifies to me that I am lucky to be able to continue on 'normally.' If that makes sense...

**********

Operation 'Slow The Heck Down' has been a smashing success so far. (This is not to be confused with Operation 'Shut The Heck Up' from two weeks ago, when I was having trouble keeping quiet.)

Monday's run, the average pace was 9:21 and on Tuesday, we averaged 9:37. Felt awesome.

What a welcome change this has been - letting go of all the fast-fast-fast and pace-pace-pace and mileage-mileage-mileage has been really freeing. Dare I say, relaxing even?

I'm also learning to be more flexible with my schedule...just in case I am accused of being obsessed with running (or some such nonsense). I was scheduled to run last night, but chose to go out to dinner with friends (that's crosstraining right?). So I'll run tonight, instead of resting up before the 'long run' on Friday. It will be interesting to see how the body responds. I like to test myself in new and different ways.

The pace will continue to stay in the relaxed range for the rest of the week. Then two days rest before the race on Monday! My legs should be feeling fresh and rarin' to go by then. CANNOT WAIT FOR THE RBF MEET-UP!

********

In other news, the very latest, hot-off-the-presses Rundown is UP! Wander over to Chandra's place, and take a gander.

And in my continued trend of mentioning cool-reads...check out Naomi's post from the other day. I love her philosophy!

**********

I've recently noticed that my Editor has let a few too many typos slip through the proof-reading cracks. Rest assured that she has been severely reprimanded, and if this behavior continues, she will be fired. (She mumbled something about being overworked and underpaid.)