One year ago at this time I was training for marathon #2 and a possible BQ attempt - 3:15. On Tuesday, the 19th of October, 2010, I ran 8x800 intervals on a mostly flat greenway. My times then were 3:07, 3:01, 3:02, 3:03, 3:08, 3:05, 3:08, 3:04, 3:03. My marathon time (and current PR) was 3:15:13.

Today I am near the end of my training for marathon #3 and a possible sub-3 attempt. Goal pace runs throughout the summer and fall have been tough, but target reached. My intervals have been sporadic at best. I often felt too sore or tired to do well on them. Tempo runs have also been a struggle and usually turn into short marathon pace runs instead of reaching 10k pace.

The schedule for today was 8x800s. Last week was a cut back week and I skipped Monday's easy run, so I felt pretty well rested. I went to a local college track before work. The inner lanes were blocked with high hurdles and the public is only supposed to be on the outer lanes. So I set my Garmin to do the measuring for me: .5 mile interval with .25 mile rest - repeat 8 times with a warm up and cool down.

I did an easy 1 mile warmup and then hit the lap button to start. I did not look at my pace as I ran, just wanted to see how the first one went. Running the outside lanes is kind of nice because a half-mile is less than 2 full laps. That seemed to help mentally.

The Garmin does a countdown beep about 3 or 4 seconds before you reach the end of an interval. Actually it is probably based on distance. Interval number one: 2:52.

Based on the Yasso 800 principle if you can do 800s (half-miles) in x minutes, you can do a marathon in x hours. I was aiming for 3:00 halves. I thought, "Not bad, but can I do this 7 more times?"

Quarter-mile rest (less than one full lap unfortunately) - beeping countdown to start - GO! I figured I could back off a little and try to conserve, but somehow came in slightly faster: 2:51.

I only looked at my watch after each interval. In fact I had the screen showing the last lap pace and time of day. I was looking for anything at or under a 6:00 pace for the last lap. I could easily divide by 2 to get the actual time. Or more easily, divide the difference from the seconds and 60 by 2. For example, if the Garmin showed a pace of 5:42 as it did for that interval, I subtracted 42 from 60 = 18/2 = 9. 3:00 - :09 = 2:51. And I was able to do that during my quarter mile rest distance, which were typically about 2 minutes long. However it wasn't easy to count on my fingers while running. "Oops! Watch out for that hurdle!"

Round and round I went, starting with the beeps, ending with more beeps. To make a long story short my times came to (including ones mentioned above) 2:52, 2:51, 2:53, 2:56, 2:55, 2:56, 3:00, 2:55 (last one - push it). Here is the Garmin report.

Supposedly this indicates a sub-3 hour marathon. I reckon I shall find out on November 12 in Richmond.

If it was left to me, I would probably just run to enjoy being outside and occasionally enjoy the company of other runners. However, I did talk myself into my first marathon in 2009. I used my own made up training schedule - loosely based on Higdon - and finished with 3:32:41 (8:07 pace). "I don't know why anybody would want to do that," I said to my wife after crossing the finish line.

Last summer/fall I used the Run Less, Run Faster book/training progam to BQ with 3:15:13 (7:26 pace). The BQ attempt was mainly the idea of my running partner Tim. Although his BQ requirement was much slower, he ended up finishing with me.

We have kept up our base mileage and speed throughout the winter. A recent long run of 15 miles was around 7:45 average pace. I have been running every day since starting "Run or Profess Your Love for Muskrat Love Challenge."

Last night's group run included some discussion on hitting the fastest BQ time of 3:05 and what pace that actually was. Tim, who must have been a coach or trainer in a former life, said I'm running more now than last year and am ready a new PR. I replied I'm on the "Run More, Run Slower" program.

And thus I get this text last night from Tim the Torcherer: "We only have to average 7:03 to run a 3:05 marathon. You in?"

I did not reply until around lunch today. Careful to avoid committing, I wrote, "3:05 is for wimps. Go for 3. Only 10 secs faster."

The next text from Tim: "I was a bit apprehensive about a 6:51 pace, but now that you are all in I'll consider it."

The nerve. "You know what they say about people who ASSume?" I sent back.

And he said, "Some people don't know how to commit without a little prodding. So what do you think, 3:05 or 3:00?"

I texted back, "I figure if you say 3:05 this year you'll just say 3:00 next time. And we ain't getting younger."

"Atta boy," was his last response.

Aside from a small desire to go sub-20:00 in a 5k, I had not yet felt a need to do much racing this year. Maybe I need to find a new running group...

There is a store in Albemarle, NC, named Vac and Dash. They offer running goods, vacuum sales and service, UPS shipping, racing event timing, and t-shirt screen printing. Quite an interesting variety I should say. Tomorrow is their twice a year, free, but organized, Fellowship of the Idiots run.

It started 8 years ago when a few friends did a training run from town to the top of Morrow Mountain and back - about 19.5 miles and 2000 feet of elevation gain/loss round trip. Others called them idiots and the fellowship was born.

Word got out about the fellowship and it has grown over the years. Tomorrow morning, along with some running buddies, I will join the Fellowship of the Idiots.

It starts at 5:30am and the temperature will probably be a bit below freezing. The way I see it, the only thing more idiotic about running 19.5 miles at that hour is having to first drive an hour plus to get there. We will leave at 4am to become idiots.

Have a good weekend! May you have high aspirations as I do to become an Idiot.

I feel ready. I did my last long run of 10 miles yesterday morning. It went well, but I did forget to retrieve my hat and gloves I had shed and dropped near the car on one of the laps. I did a quick drive by at lunch today and they are gone. It is in a business park so there really isn't a place someone could turn them in to a lost and found.

Using the FIRST training plan has been good, but it is definitely different than other plans when it comes to the long run. The FIRST plan had me doing the taper long runs at marathon pace - 7:26. I actually liked this and felt it boosted my confidence and has helped me find that pace. During yesterday's run I started thinking that shooting for 7:20 would be good. Not too much faster than what I have trained for, but a little under the BQ pace to give me a little cushion.

Before doing the grocery shopping, I looked at a couple of running books and what they recommend for food. Higdon's book had a list of high carbohydrate foods. It had quite a variety including the regular fruits and grains, but also had pop-tarts on there. Pop-Tarts?! Pop-Tarts are a recommended running fuel source? And so I put a box of the iced chocolate fudge variety in my shopping cart last night. I'm thinking these might not be providing the "good"/complex carbohydrates, but it was in a book, so it's gotta be right. Okay, I also bought rice, apples, cran-raspberry juice, spaghetti, and the breakfast of champions.

A couple of weeks ago I was wanting to run a local 15k race while also fitting in a 20 mile long run. After conferring with my running partner, we decided to simply run the course twice: easy first, then race it. Another running friend joined us in this insanity.

Before the volunteers arrived, before the course pylons were out, and before the sun rose, we ran 9.3 miles at an easy pace. I had not brought a flash light and parts of the course through a park did not have any street lights. However, my eyes adjusted to the available light that was projected from my running partner's flashlight.

We mostly discussed our own craziness for running the course twice. I felt like it would be a good way to have a negative split on the long run. We finished the pre-run in about 1:20:00 and had enough time to hit the port-a-potties, get our timing chips, down a Gu, and get to the start.

There were definitely more runners and even water stops on the second round. We all felt pretty good and came in faster than expected. Having other runners to race against made me push it more than I would have by myself. I finished in 1:04:29 for an average pace of about 6:55.

It was fun morning. And now all thoughts turn to the marathon that is 3 weeks away. Taper time.

Due to scheduling conflicts my running partner and I couldn't hook up for our long run this weekend. I drove to a greenway / trail area Saturday morning for a traffic free run. Well, traffic free as far as motorized vehicles go. There were plenty of other runners, walkers and a few cyclists. Why do some walkers think that on a recreation path they still have to walk on the left?

My goal according to the FIRST training plan was 20 miles at 7:41. I initially had trouble keeping a pace that was there or just under. After eight-plus miles I was averaging 7:26. A quick Gu/water stop, another 6ish, and more gu & water. Same pace, but feeling tired. Mile 18 hit and I started up another trail spur that was gradually uphill. I had run this earlier around mile 3 but didn't notice how uphill it was. I went out 1.5 miles and turned around. At mile 20, my pace had slowed enough to drop the overall average to 7:27. Not a big deal, but 7:26 is my BQ pace. I have some sort of mental hang-up about it lately. I was still about 1 mile away from the car. And it was mostly downhill. Boom - 7:04 final mile and overall back down to 7:26!

The next day my partner had done his 20 miler and texted that he did a 7:50 pace, "not like my hair was on fire." To which I replied, "Note to self: take matches to race, light Tim's hair on fire."

And speaking of races, we decided about this local 15k on Saturday that I have been trying to figure out how to fit into a weekend that calls for one more 20 mile run. Tim and I discussed and are going to run it twice. The race starts at 7:45am. We're going to start at 6am and pre-run the course, but not like our hair is on fire. It will be a good way to see how well we can run on well-warmed-up (aka tired) legs.

This marathon training actually has me struggling to maintain a normal weight. And I don't mean keeping it down. About two weeks ago my wife said I need to eat more. The next morning she fixed me egg burritos and packed extra snacks for work. Before the training I hovered around or just under 150 pounds. The past few weeks I have been creeping closer to 140. This morning I weighed just before run: 142. I had a feeling that after my 15 mile long run I could see sub 140. Two or so hours later, 139.6. Crazy. That was with quite a bit of water intake before weighing. I promptly ate about three eggs, a small bowl of cereal, a cookie and more water. Back up to 142.

The interesting thing is that with the training program I am on, I actually don't run huge mileage. September's mileage was about 150. The FIRST training plan only has three days a week of running. The cross-training days are typically biking and don't burn near as many calories.

For lunch I just had a leftover chicken enchilada, a few leftover ramen noodles and a cinnamon roll (didn't see those at breakfast time). I guess I just need to start snacking a bit more often. And maybe get some protein bars to eat after the workouts in addition to whatever meal may be coming up.

I suppose this is a good problem to have. I don't feel guilty eating, but I also can't over stuff myself all the time. That just makes me sleepy.

What a long, rough summer that was. Last Saturday was probably the last day to hit 90 degrees for the year. And with recent rains we have not even seen 80 this week. The mornings are in the low 60s, but there is still enough humidity to keep the sweat coming.

My plan called for a tempo run with a one mile warm-up and 5 miles at 7:00 pace. I did fine on the warm-up. I always seem to handle those ok. On the first tempo mile I had a tough time finding my pace. Maybe because it was still dark. It's harder to find things in the dark. The first tempo mile was 7:07. Ok, but I know I can do better and I really didn't want to experience the "slower-than-the-plan paces" I had been doing during the hot summer.

Tempo mile 2 was mostly down hill, 6:50. "Oh yea, I can do this. But the uphills are coming," I thought. I managed to keep it under 7:00 for the hills and remaining miles and even extended it to 6 miles for an overall tempo average of 6:56. Including warm-up, overall total was 7 miles @ 7:11.

I'm still following the FIRST training plan for this BQ attempt. I'm feeling better about my chances now that the temps have dropped and my average paces have improved. The plan calls for 15 miles at a 7:46 pace this weekend. I'm excited to see if I can do it.

Sunday was my first 20 miler for the current marathon training cycle. I went with a group which is good for passing the time, but also extends that time. A group tends to stop more and unless a pace is agreed upon before hand, a goal pace will be changed by the group. I paused my Garmin when we stopped and therefore ended up with an 8:11 overall pace, but am unsure if I could have done that pace without the stops we did. I think this weekend's long run will be done alone so I can see where I'm really at.

With cooler daytime temperatures and darker mornings I seem to be doing more evening runs lately. Thus I found myself heading to a track Tuesday evening a little before dusk for some intervals. 1x1600, 1x3200, 2x800 was the schedule. But I got the schedule mixed up and ended with 2x400 instead of 800. Recovery laps included, I ran 20 laps for a total of 5 miles and felt pretty good.

And the dusk aspect brings us to the frogs. I started seeing one or two hopping about the track lanes as it got darker. My wife and three kids were with me and at first they were catching lightning bugs. But once they saw the frogs they started catching those instead. They each had one, including a baby frog for my youngest. They carried them to a lighted area and were watching them hop around. Then we put them back into the grass and went home for chocolate milk. A fun end to a good workout.