Boston Marathon

Congrats to all of the team members who ran Boston over the weekend. Recover well. Special congrats to our Womens Open Team - who finished 5th overall in the team competition. All race results will be updated by Friday.

Working For My Half Debut

Kulbis, John

2-23-10

I am setting into motion another night, using my body as a vehicle, a mode of transportation. I have been running this twice-weekly commute for about 6 weeks now, and can describe it down to that stretch of sidewalk nearing the Walmart, where mounded gum and tar are the only things accountable for the rise in elevation.

I do hate this route, for its lack of preserve. There are no forests with soft trails or manicured roads where a car will seldom pass. The concrete path rises and falls, just as often as it narrows and widens, like waves crashing ashore. At least there is rhythm? It is an hour stuck in traffic, where exhaust comes in the form of lethal dosage. And worse are the drivers who will squish you like a bug for even being a second late in clearing the cross-walk.

Marked as an easy run for volume, I get it done, and have always found myself knocking at my doorstep precisely 10 miles later.

3-8-10

This is where I am at. I set a new training PR of 81.47 miles this past week and am willing to deal with the conditions I am given to get in training. I am feeling great and determined that I can achieve real results this season, results that will say I have the potential to be a professional athlete. As I am 10 weeks out from the Cleveland Half, my half-marathon debut, I hope to remain healthy and strong. Much thanks to all who are opening doors for me and supporting my goals. I think it's time to win one for the team!

Results Updated

Team results have been updated. Click on the link to the left to view them. We also track the age-graded results in the last column. For more information about age grading and an age grade calculator click here

One Down, Eleven to Go

Riggins, Andrew

With February ending, I find myself one week deep into my official marathon buildup toward the Cleveland Marathon. I wrapped up the week with 100 miles on the nose and two workouts (both of which were on the treadmill).

Monday had me running a ladder workout, 4 miles with 4 minutes rest, 3 miles with 3 minutes, etc., all at 5:24 pace. This workout was a bear, and probably one of the tougher workouts I've run. Friday, I ran a steady hour outdoors (9 miles), and then jumped on the treadmill for an 8 mile tempo alternating between 5:20 and 6:00 miles. Saturday, I met up with the usual group in Peninsula for a 14 miler, hitting low 6:00's for a good stretch. I was particularly pleased with my strength doubling back from the workout.

This coming week should be in the low-90s range, with a quick track workout Tuesday (4 x mile, sub-5), and a hard effort at the Shamrock 15K on Sunday. I plan to run 9-10 miles prior to the race to simulate the fatigue I'll be feeling come May. Now, if only the weather will cooperate and I can begin hitting the towpath, trails, and bike trails.

Marathon Segments

Chaney, Jim

Matt Young and I are headed to Columbus on Sunday to run the Last Chance for Boston marathon. This is a one mile loop that includes a 5K, 10K, Half Marathon, and the Full Marathon. We will each be wrapping up our own individual workouts within the 26.2 mile journey. I have a 22 mile workout that will begin with 2 easy miles followed by 4 marathon paced miles followed by 9 easy miles followed by 5 marathon paced miles followed by 2 easy miles (22 miles total). I will just continue on for the additional 4 miles as a cool down and get a marathon distance run in. Funny thing is that as I work the numbers....my finish time will most likely be faster than a few marathons I have "raced". The approach is pure training and there is no self-imposed pressure to finish at a certain time. I will simply take each segment of this workout and focus on the smaller task rather than the overall outcome. This is a lesson I am going to incorporate in my goal marathon race in three weeks.

Stay tuned to see if I learned my lesson!

Austin Marathon Results

Mark Godale finished 12th overall at the Austin Marathon on Feb 14th with a 2:48:08.

Great Job Mark!

Chaney - Daniels Test Run

For anyone who has used the Daniels Running Formula as a training base you will recognize the following workout. I get to do it on Saturday. It is a great workout and a true test of fitness. I am one month out from my marathon....so the results will dictate the remaining training time prior to race day.

6 mile warm up - relax and ease towards marathon pace
6 miles @ marathon pace - I try to simulate the first 6 miles of the marathon here
1 mile tempo - a good time to push the pace and simulate moving up in the field
6 miles @ marathon pace - at this point I drop the pace down a bit below my target marathon pace
1 mile tempo - IF this happens successfully....book it away in my memory bank for race day!
4 mile cool down - actually still at a good pace. Amazing how slower but still fast feels easy

Matt Young will be the tow truck for this workout. Thanks Matt!

by Jim

Riggins - Training Week in Review: Feb 1

I've just finished up another week in preparation for the Cleveland Marathon. The week started out relatively strong, but I ran into some trouble after the snowstorm hit. I ended up closing out with 86 miles - far from the 100+ I had set my sights on. However, I barely ran Saturday and cut Sunday a little shorter than anticipated. Here's how the week broke down:

Monday: am - 5 miles;

pm - 12 miles; track w/o at KSU; the plan 4 x 2 mile @ 5:24 with 2 min. rest. I ended up with 2 x 2 miles and 2 x 1 mile with 1 min rest.

Tuesday: am - 5 miles

pm - 10 miles

Wednesday: 14 miles

Thursday: 13; 8 mile threshold run around roads in the valley. Averaged 5:37 pace

Friday: am - 10 miles. Missed my double in the evening - this began the slide

Saturday: Ran a token mile just to keep my streak alive

Sunday: Relatively easy 16 from Lock 29

This next week will be a nice down week (around 70 miles) with at least one workout. Everything seems to be going well as I prepare for my official training to begin the last week of February.

Chaney - Book Review - The Competitive Edge

I have just finished a book called "The Competitive Edge" by Richard Elliott. Below is the recap from Amazon.

The Competitive Edge explores the psychological factors that influence a distance runner's performance. The book is intended to help competitive runners get a handle on the 'inner game' of their sport and maximize their running potential. It covers such topics as: • the challenges posed by the psychological aspects of distance racing • the use of relaxation techniques to calm the body • the use of mental rehearsal to visualize and prepare for races • the care and feeding of a runner's 'emotional battery' • a discussion with top runners about the psychology of racing • the formulation of a mental training program

I have read several of these types of self-help / motivational books that discuss the mental approach to training and racing, but this was the first that truly gave me some great tips and made total sense. It is an older book but it is available from Amazon dot com. I highly recommend it and plan on using excerpts with my cross country team this Summer / Fall.

2010 Team

Welcome to the 2010 Vertical Runner Race Team blog. You will find training tips, race recaps, personal insights, and general running news about and from our team members.